2026 Training log WEEK 2 of 52

Key Notes: 

• 3 different locations– Grand Cayman, NYC, and Grand Rapids (Michigan) 

• Running picking back up again as will (likely) run Miami Half Marathon at end of month 

• Benefits of utilizing incline on treadmill

• Progressive overload from last week

• How to sneak in workouts when you’re busy 

I’m blessed. But busy. I got back from taking my Mom on a vacation, then had a day in NYC before back on the road to Michigan. I can’t complain though. I got to go through Herman Miller’s archive and am working with them on a few things, so that was inspiring. But overall still tiring. And it’s important for me to be honest here, because within that is a lesson. 

Through the years this is what has kept me honest– when things get busy and overwhelming don’t just try and push through the storm. While you might make it through, you’ll likely take on damage to your boat (body/mind) that in the long term isn’t worth it. Instead, be patient and make sure the ship doesn’t sink. All my gym heads know this as “minimum effective dosage” and it really is the key to long term well-being. The week is built around that concept, doing just enough. And not feeling bad about not doing more. 

Many of us think that if we don’t workout hard, then it doesn’t count and we will lose fitness. While of course there’s an individualistic component, much of the research hints that losing the fitness we built takes weeks to months. And that is if we stop exercising completely. Even then our new “baselines” will still be higher than the average sedentary individual. The key is to just get doses here and there during times that are busy (which is why I’m such a big fan of the Exercise Snack™). Otherwise that accumulation of life stress + workout stress will create a negative situation (distress) which means then when you DO have time free up where you can actually push during your workouts, you likely won’t feel up to doing it.

I’m thinking of running the Miami Half Marathon later this month, so I started lacing up the running shoes a bit more. The workout on Sunday to me is actually the highlight. A fun yet not stagnant base building run that focuses more on changing the variable of the incline in tandem with the speed. As you increase the incline on the treadmill, it typically engages the posterior chain (glutes, hamstrings, etc) a bit more. There’s a reason why humans have such large asses compared to the rest of the animal kingdom. One of the tricks I use when training models who want a more developed “rear” without increasing the size of their thighs overall is incline walks. This also works for performance and a little structural integrity in runners who train indoors on treadmills not just due to the posterior chain activation but also you can’t be lazy on the strike. You gotta push and glide otherwise you’ll be left behind. 

Anyway see you next week. Try out a few of the workouts if any catch your interest. 

Keep it moving! 

JH 

Friday Jan 9th

🏖️ Beach Run 🏖️

10 minutes easy jog 

2 minute pick up pace (medium effort) 

x3 

Note: Last week we did this with an 8 minute easy pace jog. This week built up to 10 minutes. While it seems like a small change, that's 6 minutes more of running, or a 20% increase over last week (30 minutes vs 36 minutes). Slight change but that’s how it goes, strategic progression that doesn’t need to stress the body too much but just enough. 

Saturday Jan 10th (Travel Day)

OFF

Sunday Jan 11th 

“ITSY BITSY SPIDER” 

Incline Treadmill Circuit 

Start with the incline on the treadmill between 2.0-4.0. Pick a speed that is “easy” for you. 

Every minute, increase the incline by 1.0. Do this for a total of 5 rounds but keep the same speed in this round.

After 5 minutes, or 5 rounds, then drop the incline to 2.0 and pick up the pace on the treadmill to something that feels “medium” effort or just on the brink between medium and hard. You run at that pace for 2 minutes. After that, recovery jog or walk for 3 minutes. Repeat this for 3-5x rounds. At the start of every consecutive round, increase the speed slightly of your “easy pace” but do not increase it to the point where you feel that you can’t have a mini conversation if needed.

Ex:

Round 1.

Minute 1- Speed 6.0, Incline 4.0

Minute 2- Speed 6.0, Incline 5.0 …

Minute 5- Speed 6.0, Incline 8.0

Minute 6+7- Speed 10.0, Incline 2.0

Minute 8-10- Speed 5.0, Incline 2.0

Round 2

Minute 1- Speed 6.5,Incline 4.0

…

you get the point.

Monday Jan 12th (Travel Day → Michigan) 

5k Easy Pace + 15 minute strength circuit 

Note: Whenever possible post travel I try to get a run in, often without music. Traveling can get overwhelming and create a feeling a disembodiment aka “I’m here but not really.” Running, a bit of breathing, kind of gets me back to myself. On another note, cheat code on the 15 minute strength circuit! In my OG days at Nike, one of the basic structures we were taught how to program was by doing 1 lower body exercise, 1 upper body exercise, and then 1 core exercise. I still use this simple framework on the road. It’s easy to apply and is usually how my strength circuits are set up when I have limited equipment.

Tuesday Jan 13th 

15 Minute Exercise Snack (Morning) 

15 Minute Exercise Snack (Evening) 

Note: When you’re on the road, use the morning snack to wake you up and use the evening snack to either calm you down or blow some steam off if it isn’t too late. Keep it short and sweet.

Wednesday Jan 14th (Travel Day)

15 minute evening stretch + foam roll @home

Thursday Jan 15th 

15 minute treadmill jog 

(3 minutes incline walk, 2 minute jog, repeat 3x) 

15 minutes stretch + foam roll circuit 

10 minutes strength circuit 

pick 1 upper body exercise, 1 lower body exercise. Superset (do them back to back, 8-12 reps). Rest 60-90 seconds. Repeat for 5 rounds.

5 minute treadmill jog