1MileNation.com
Because 1 Mile is Enough When You Run It Fast!
Coach Rick Karboviak
Fitness & Sports Performance Coach Rick Karboviak is based out of Finley, ND. He is a former track & cross-country coach at the high school & junior high levels, as well as the experience of training both athletes & fitness clients since 2000. He currently coaches Volleyball, and does consulting & training through his sites, http://ASAPWorkouts.com, http://SpeedDialCoach.com, and http://1MileNation.com.Syndicate
1MILENATION.COM
1MileNation Treadmill Race Results
Greetings,
Yesterday & today were the 2 days to complete your 1-mile treadmill 'virtual race' efforts. No one has sent in any times over email to me, but I had myself & 4 others on DailyMile.com take the challenge & submit their times over that.
I don't have any last names of these guys, due to DailyMile.com keeping last names omitted in a privacy manner. I do, however, can view where they live. So, we have 2 guys from California, a guy from North Dakota, a guy from the Phillipines, and one from Taiwan? Pretty sweet! The internet is just sweet!
So, here are the results:
1. Rick Karboviak, Finley, ND 5:45
2. Nathaniel G, Manila, PH 6:17
3. Wayne, San Francisco, CA 6:27
4. Andrew T, Taipei City, TW 6:36
5. Logan, Temacula, CA, 6:39
If by chance you forgot to turn in your times to me, go ahead & do so by sending it to Rick@ASAPWorkouts.com.
Thanks once again to Nathaniel, Wayne, Andrew, & Logan for participating!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
Yesterday & today were the 2 days to complete your 1-mile treadmill 'virtual race' efforts. No one has sent in any times over email to me, but I had myself & 4 others on DailyMile.com take the challenge & submit their times over that.
I don't have any last names of these guys, due to DailyMile.com keeping last names omitted in a privacy manner. I do, however, can view where they live. So, we have 2 guys from California, a guy from North Dakota, a guy from the Phillipines, and one from Taiwan? Pretty sweet! The internet is just sweet!
So, here are the results:
1. Rick Karboviak, Finley, ND 5:45
2. Nathaniel G, Manila, PH 6:17
3. Wayne, San Francisco, CA 6:27
4. Andrew T, Taipei City, TW 6:36
5. Logan, Temacula, CA, 6:39
If by chance you forgot to turn in your times to me, go ahead & do so by sending it to Rick@ASAPWorkouts.com.
Thanks once again to Nathaniel, Wayne, Andrew, & Logan for participating!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
1MileNation Treadmill Race
Greetings,
I know I haven't been plugging this race a whole lot, but I can still let you know about it taking place this weekend: the 1MileNation.com Virtual 1-Mile Race: on the treadmill!
All you have to do this weekend is test yourself on the 1-mile distance on a treadmill. If you wish to run outside and can do so, that is fine, too. I chose the treadmill because for people like me in the northern part of the country, we have icy, snow-covered roads to run on. Just not really safe to try & run hard on that, as well as trying to run hard in super-cold weather (we had -23 wind chills this morning up here in ND!).
So, that's why I picked the treadmill as the main option to take.
Later in May, I plan to have another "Big 1" race that's made for the track, which people can do throughout the world, as the last one was done that way in April of 2009.
So, check out the really-simple-instructions at http://asapworkouts.com/1mnvr.html to submit your times!
Thanks!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://asapworkouts.com
http://1MileNation.com
I know I haven't been plugging this race a whole lot, but I can still let you know about it taking place this weekend: the 1MileNation.com Virtual 1-Mile Race: on the treadmill!
All you have to do this weekend is test yourself on the 1-mile distance on a treadmill. If you wish to run outside and can do so, that is fine, too. I chose the treadmill because for people like me in the northern part of the country, we have icy, snow-covered roads to run on. Just not really safe to try & run hard on that, as well as trying to run hard in super-cold weather (we had -23 wind chills this morning up here in ND!).
So, that's why I picked the treadmill as the main option to take.
Later in May, I plan to have another "Big 1" race that's made for the track, which people can do throughout the world, as the last one was done that way in April of 2009.
So, check out the really-simple-instructions at http://asapworkouts.com/1mnvr.html to submit your times!
Thanks!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://asapworkouts.com
http://1MileNation.com
My Last Week of Workouts
Greetings,
I've been a bit busy as of late, trying to get my training business going once again at our community fitness center. I haven't been slacking on the workouts, though.
I gotta tell you, if you run, you should be using http://DailyMile.com. If you're a fan of Twitter & Facebook type sites, this is ideal for runners, triathletes, etc. It's been a great online log, and with Twitter/Facebook sharing applications already in place with it, I can share more of my workouts with others.
Here were my workouts from last week:
Sunday:
Upright Bike – 6.18 mi / 00:20 18.5mph pace
Tried a new workout today: .4 mile @ 8.0, .4 mile @ 10.1, .3 mile @ 7.5, .3 mile @ 10.2, .3 mile @ 7.5, .3 mile @ 10.2. This is my '40/30/30' workout, doing 40% of a mile at easy, then hard, then 30% of a mile at easy, then hard, and 30% of each one more time.
As you can see, its a lot of varied workouts on the bikes & the treadmill. I also did 3 strength workouts intermixed on these days. Friday was a kettlebell workout-only day.
This month is going pretty well for me, with the occassional quirk when I'm doing my deadlifts. I have backed off a lot once again. I find that snow-shoveling work mixed in or around on deadlift days are not back-friendly. On Friday night & Saturday, we got nailed with a lot of wet, heavy snow, and I really got spent doing that for just a half-hour. I think part of why I got so spent was because of the outdoor clothes I was wearing: insulated, heavy stuff. The heavy shovel fulls didn't help me out, either. I don't care how in-shape you are, snow shoveling can still make you feel like you're out of shape sometimes!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://MakeVarsity.com
I've been a bit busy as of late, trying to get my training business going once again at our community fitness center. I haven't been slacking on the workouts, though.
I gotta tell you, if you run, you should be using http://DailyMile.com. If you're a fan of Twitter & Facebook type sites, this is ideal for runners, triathletes, etc. It's been a great online log, and with Twitter/Facebook sharing applications already in place with it, I can share more of my workouts with others.
Here were my workouts from last week:
Sunday:
Upright Bike – 6.18 mi / 00:20 18.5mph pace
20 minute Tabata workout of 4 easy at 6 level on bike, 4 Tabata @ 8, 4 easy at 6, 4 Tabata @ 8, 4 easy. Nice little ride...Roughly half my tri distance for the bike.
Treadmill Run – 1.5 mi / 00:09:45 06:30 pace
1/2 mile at 8.0, 1 mile at 10.1. This was done after the 20 minute ride.
Tuesday: Recumbent Bike – 6 mi / 00:20 18.0mph pace
3 min easy, 3 min Tabata x 3, 2 min recovery ride at the end.
Wednesday: Upright Bike – 3 mi / 00:10:00 18.0mph pace
Tabata ride with 3 min easy, 4 minutes Tabata, 3 min easy. Transitioned to a 2 mile run on treadmill.
Treadmill Run – 2 mi / 00:13:42 06:50 pace
1/2 mile @ 8.0, 1 mile at 10.2, 1/2 mile @ 7.5. Done after a 10 minute upright bike ride.
Saturday: Recumbent Bike – 5.25 mi / 00:15:00 21.0mph pace
Did a quick 15 minute ride on the recumbent bike, doing a 3 minutes easy, 3 minutes Tabata pattern for the 15 minutes. Tried it out on our 2nd new recumbent bike and liked this bike better than the first one.
Sunday: Upright Bike – 4.63 mi / 00:15:00 18.5mph pace
Did another 3 min easy, 3 min Tabata pattern for 15 minutes on the upright this time, then transition into a treadmill run
Treadmill Run – 2 mi / 00:13:45 06:52 pace
As you can see, its a lot of varied workouts on the bikes & the treadmill. I also did 3 strength workouts intermixed on these days. Friday was a kettlebell workout-only day.
This month is going pretty well for me, with the occassional quirk when I'm doing my deadlifts. I have backed off a lot once again. I find that snow-shoveling work mixed in or around on deadlift days are not back-friendly. On Friday night & Saturday, we got nailed with a lot of wet, heavy snow, and I really got spent doing that for just a half-hour. I think part of why I got so spent was because of the outdoor clothes I was wearing: insulated, heavy stuff. The heavy shovel fulls didn't help me out, either. I don't care how in-shape you are, snow shoveling can still make you feel like you're out of shape sometimes!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://MakeVarsity.com
Weekend Workouts
Greetings,
Saturday & Sunday's workout entailed a little of each: Kettlebell Clean & Presses on Saturday, with a half-hour bike/run combo on Sunday morning.
Saturday's Workout:
KB Clean & Presses, 5 per side for every 20s period of work
35# used for first 5 minutes of 20s work, 10s rest x 10
40# used for 2nd 5 minutes
45# used for final 5 minutes
I thought about using my 53# kettlebell for 5 more minutes of this, but my body just wasn't feeling up to that. 15 minutes was plenty it seemed.
Sunday's Workout:
20 minute Bike Ride, of the following:
4 minutes easy at level 6 on upright bike
4 minutes, Tabata style, at level 8
4 minutes easy at 6
4 minutes Tabata at 8
4 minutes easy
6.18 miles total.
transition to Treadmill Run...
TM Run:
1/2 mile at 8.0mph, roughly under 4:00
1 mile at 10.1mph, total time to 1.5 miles was 9:45.
Since my tri race is a 500m swim, 12 mile bike, and 3 mile run, I basically teamed up half of the bike to half of the run portion as a good 'brick' style workout.
A great tool I've been using to track my workouts is a site called http://dailymile.com.
I suggest you go there, as its sort of a Twitter/Facebook-like atmosphere for active people. You can also post your workouts instantly on Twitter & Facebook through that site, too.
That's all I have for now. All in all, a very decent week for workouts. I trained mostly every day except Friday, where I took a good day of rest.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://MakeVarsity.com
Saturday & Sunday's workout entailed a little of each: Kettlebell Clean & Presses on Saturday, with a half-hour bike/run combo on Sunday morning.
Saturday's Workout:
KB Clean & Presses, 5 per side for every 20s period of work
35# used for first 5 minutes of 20s work, 10s rest x 10
40# used for 2nd 5 minutes
45# used for final 5 minutes
I thought about using my 53# kettlebell for 5 more minutes of this, but my body just wasn't feeling up to that. 15 minutes was plenty it seemed.
Sunday's Workout:
20 minute Bike Ride, of the following:
4 minutes easy at level 6 on upright bike
4 minutes, Tabata style, at level 8
4 minutes easy at 6
4 minutes Tabata at 8
4 minutes easy
6.18 miles total.
transition to Treadmill Run...
TM Run:
1/2 mile at 8.0mph, roughly under 4:00
1 mile at 10.1mph, total time to 1.5 miles was 9:45.
Since my tri race is a 500m swim, 12 mile bike, and 3 mile run, I basically teamed up half of the bike to half of the run portion as a good 'brick' style workout.
A great tool I've been using to track my workouts is a site called http://dailymile.com.
I suggest you go there, as its sort of a Twitter/Facebook-like atmosphere for active people. You can also post your workouts instantly on Twitter & Facebook through that site, too.
That's all I have for now. All in all, a very decent week for workouts. I trained mostly every day except Friday, where I took a good day of rest.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://MakeVarsity.com
Latest Workouts & More
Greetings,
The last few days have been pretty decent for getting in some unique workouts for my triathlon training strategy for my May race.
Sunday, I did a triple-combo workout format of the following:
1. Kettlebell Clean & Presses for 10 minutes, Tabata style (20s work, 10s rest per arm, alternating sides each set) with my 35# k-bell
2. 10 Minutes on the Upright Bike, which was 3 minutes easy, 4 minutes Tabata, and 3 minutes easy
3. Finished off with 1.5 miles in 10 minutes on the treadmill, running first 1/2 mile in 4 minutes, then a full 6 minute mile at 10mph to cap this off.
With slight transition times, this workout was just over the 30 minute mark. It helped simulate the 10 minutes or less I'll do for the swim with the full body action of the KB Clean & Presses, then a brief 10 minute bike ride with some spurts, and basically half of the 3 mile race distance I'll cover, done in 10 minutes time to finish this out.
Monday I mainly lifted my regular routine of bench press & deadlifts, with some pull-up work at home. While at the gym though, I did another run on the 'mill, this time in the following manner:
1/4 @ 8, 1/4 @ 10.2, 1/4 @ 7.5, 1/4 @ 10.2, 1/8 @ 7.7, then 1/8 @ 10.2 x 4 times. It was nice to try some 200 jog, 200 sprints for a change in the last mile of the workout.
As an estimate of where 200m is on a mileage readout in "1.25" format on the treadmill, I estimate a 200m distance to be at the 12-13% mark, so when I hit 12%, I will speed it up to my desired interval speed. It works for me.
Tuesday, I did just an at-home workout with my 40# kettlebell only, doing some KB Clean & Presses once again, this time for 20 minutes in a 20s work, 10s rest pattern, as I usually do.
I find that the 20s work, 10s rest pattern fits in so well with making the workout a swift-running interval plan, switching sides every 30s really helps out, too. One side rests while the other works, but the whole body is working as a unit in the end.
Today's workout was just a bike & run combo, following 15 minutes total on each section.
The Bike portion was 3 minutes easy, 3 Tabata style, x 2, with 3 minutes easy at the end.
The Run was basically alternating 1/4 mile distances between 8:00 pace & 6:00 pace, for 2 miles total, getting 2 miles done in less than 14 minutes total.
On a side note: on Monday, I weighed myself and took my body fat %, which I really haven't done in a long time. Last time I checked I believe I was around 185 & 13% body fat, back when I was working as an auto detailer by day. Now with my new job, I am not so physically rushed & pushed, making me actually put some 'good weight' back on. I'm now 195 and 13% bodyfat. What amazes me is how I've been able to still keep moving pretty good on my treadmill runs and handle things well. I think its because as I've slowly gained some weight back, my body has slowly adjusted to handling it. I know I feel much stronger lately than when i did back in October, after starting the program up that I'm doing now. I suspect with further training, I will maybe drop down that weight a bit as my volume goes up in overall cardio training for the triathlon, but I should still be able to keep the new strength I've been getting.
All in all, its been a good week.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
The last few days have been pretty decent for getting in some unique workouts for my triathlon training strategy for my May race.
Sunday, I did a triple-combo workout format of the following:
1. Kettlebell Clean & Presses for 10 minutes, Tabata style (20s work, 10s rest per arm, alternating sides each set) with my 35# k-bell
2. 10 Minutes on the Upright Bike, which was 3 minutes easy, 4 minutes Tabata, and 3 minutes easy
3. Finished off with 1.5 miles in 10 minutes on the treadmill, running first 1/2 mile in 4 minutes, then a full 6 minute mile at 10mph to cap this off.
With slight transition times, this workout was just over the 30 minute mark. It helped simulate the 10 minutes or less I'll do for the swim with the full body action of the KB Clean & Presses, then a brief 10 minute bike ride with some spurts, and basically half of the 3 mile race distance I'll cover, done in 10 minutes time to finish this out.
Monday I mainly lifted my regular routine of bench press & deadlifts, with some pull-up work at home. While at the gym though, I did another run on the 'mill, this time in the following manner:
1/4 @ 8, 1/4 @ 10.2, 1/4 @ 7.5, 1/4 @ 10.2, 1/8 @ 7.7, then 1/8 @ 10.2 x 4 times. It was nice to try some 200 jog, 200 sprints for a change in the last mile of the workout.
As an estimate of where 200m is on a mileage readout in "1.25" format on the treadmill, I estimate a 200m distance to be at the 12-13% mark, so when I hit 12%, I will speed it up to my desired interval speed. It works for me.
Tuesday, I did just an at-home workout with my 40# kettlebell only, doing some KB Clean & Presses once again, this time for 20 minutes in a 20s work, 10s rest pattern, as I usually do.
I find that the 20s work, 10s rest pattern fits in so well with making the workout a swift-running interval plan, switching sides every 30s really helps out, too. One side rests while the other works, but the whole body is working as a unit in the end.
Today's workout was just a bike & run combo, following 15 minutes total on each section.
The Bike portion was 3 minutes easy, 3 Tabata style, x 2, with 3 minutes easy at the end.
The Run was basically alternating 1/4 mile distances between 8:00 pace & 6:00 pace, for 2 miles total, getting 2 miles done in less than 14 minutes total.
On a side note: on Monday, I weighed myself and took my body fat %, which I really haven't done in a long time. Last time I checked I believe I was around 185 & 13% body fat, back when I was working as an auto detailer by day. Now with my new job, I am not so physically rushed & pushed, making me actually put some 'good weight' back on. I'm now 195 and 13% bodyfat. What amazes me is how I've been able to still keep moving pretty good on my treadmill runs and handle things well. I think its because as I've slowly gained some weight back, my body has slowly adjusted to handling it. I know I feel much stronger lately than when i did back in October, after starting the program up that I'm doing now. I suspect with further training, I will maybe drop down that weight a bit as my volume goes up in overall cardio training for the triathlon, but I should still be able to keep the new strength I've been getting.
All in all, its been a good week.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Low Mileage + Strength + Power = Faster Times
Greetings,
This past week has been filled with some okay workouts. I registered for the triathlon I plan to do in May, so you could say that the tri-training has begun. This week was capped off pretty well on Thursday, when I tested out a new 5RM for my deadlift (now at 275) and also decided to see how I could handle a 6 minute-mile pace for 1.5 miles after that run.
My running workout went like this:
1/4 mile at 8.0mph (roughly 2 minutes)
1.5 miles at 10.1mph (under 9 minutes)
1/4 mile at 7.5mph (2 minutes)
All in all, under 13 minutes for 2 miles total. At first I was planning on doing just 1/2 mile at 10.1mph, then it grew to 3/4, then a full mile, and I just felt like I wanted to keep going, to see how I could handle it.
I went to http://exrx.net, which is a great resource site for training calculators. Go into their "Fitness Calculator" section and you'll enjoy the stuff they have. I punched in a 9 minute, 1.5 Mile Run test time and noticed that I'm perfectly happy with that readout. A 57 VO2 Max estimate is fine by me.
There are other tools on there, for estimating body composition, 1 rep maximums, and more.
My back was pretty sore on Friday, however. I think it was a combo of a lot of snow removal work on Wednesday & Thursday with my job at the school, plus the heavy deadlifting.
This morning it seems a lot better, so I will mainly do a kettlebell power workout later today, and also plan a bike/run 'brick' workout for my triathlon training on Sunday.
Also, last week, I was reviewing my Running Times magazine from Dec 2009, and there was an article in there on Scott Hartley, a Masters runner who has ran a 1:58 800m, and a 4:07 1600m time at the USATF Masters Outdoor Championships: in the M45 age division. Those times would have won in the M40 division as well...the thing that stuck out to me in this article is the guy's training regimen, as its strikingly similar to what I promote doing.
Basically, its low-mileage runs, under 25 miles a week. He does the famed Cross-Fit training program style for his strength training & power training focus. I myself am not a fan of Cross-Fit's training style, as I am a bit reserved on their overall take of training. But, that's for another rant...the meat of his running workouts are, you guessed it: interval training. The article states that a typical week in February for him would be runs no longer than 4 miles, a "Tabata Run" on Sunday (a staple of my training!), 3x400m on Tuesday, 4x400m on Thursday, and a unique workout of 800m runs with 50 back extensions and 50 sit-ups after each 800m, done on a Friday.
This is MY KIND OF TRAINING that I like to see, and how its working so well. Hartley had a 'good run' of success in college as a track runner, focusing on the 800 & 1600, with also a sub 15-minute 5K to boot. After a lot of high mileage training, the injuries would come, and come again, and he almost had to give up running. Then he found a co-worker who was thinking that maybe all he needed was some strength training to help fix the issue. It's a good thing he had a co-worker to help him out, because he sure has a lot of success with his new style of training. Talk about being 're-born' as a runner, especially with those times, and especially at that age!
I think the quote I like the most in this article is from Hartley himself: "I don't like jogging, I want to go fast & get it done."
My kind of guy...doing the kind of training I like to see people do.
If you want to read more about my methods & training principles, there's no better place to go than to join my new site at http://MakeVarsity.com, where you can download all of my e-books, such as "Endure!" and "KettleBolics", for free.
"Endure!" shows you how I took a XC team of multi-sport athletes and helped them improve their overall fitness levels through high intensity interval training and low-mileage training, applied with GPS technology to aid them in setting their running paces accordingly.
"KettleBolics" shows you how to incorporate kettlebell power training into your running workouts and how it transfers into greater power for hills, and in flat-out power on the track.
Those 2 guides alone are well worth joining the site for! And its free to join, so you have nothing to lose!
Go to http://MakeVarsity.com and join today!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
http://MakeVarsity.com
This past week has been filled with some okay workouts. I registered for the triathlon I plan to do in May, so you could say that the tri-training has begun. This week was capped off pretty well on Thursday, when I tested out a new 5RM for my deadlift (now at 275) and also decided to see how I could handle a 6 minute-mile pace for 1.5 miles after that run.
My running workout went like this:
1/4 mile at 8.0mph (roughly 2 minutes)
1.5 miles at 10.1mph (under 9 minutes)
1/4 mile at 7.5mph (2 minutes)
All in all, under 13 minutes for 2 miles total. At first I was planning on doing just 1/2 mile at 10.1mph, then it grew to 3/4, then a full mile, and I just felt like I wanted to keep going, to see how I could handle it.
I went to http://exrx.net, which is a great resource site for training calculators. Go into their "Fitness Calculator" section and you'll enjoy the stuff they have. I punched in a 9 minute, 1.5 Mile Run test time and noticed that I'm perfectly happy with that readout. A 57 VO2 Max estimate is fine by me.
There are other tools on there, for estimating body composition, 1 rep maximums, and more.My back was pretty sore on Friday, however. I think it was a combo of a lot of snow removal work on Wednesday & Thursday with my job at the school, plus the heavy deadlifting.
This morning it seems a lot better, so I will mainly do a kettlebell power workout later today, and also plan a bike/run 'brick' workout for my triathlon training on Sunday.
Also, last week, I was reviewing my Running Times magazine from Dec 2009, and there was an article in there on Scott Hartley, a Masters runner who has ran a 1:58 800m, and a 4:07 1600m time at the USATF Masters Outdoor Championships: in the M45 age division. Those times would have won in the M40 division as well...the thing that stuck out to me in this article is the guy's training regimen, as its strikingly similar to what I promote doing.
Basically, its low-mileage runs, under 25 miles a week. He does the famed Cross-Fit training program style for his strength training & power training focus. I myself am not a fan of Cross-Fit's training style, as I am a bit reserved on their overall take of training. But, that's for another rant...the meat of his running workouts are, you guessed it: interval training. The article states that a typical week in February for him would be runs no longer than 4 miles, a "Tabata Run" on Sunday (a staple of my training!), 3x400m on Tuesday, 4x400m on Thursday, and a unique workout of 800m runs with 50 back extensions and 50 sit-ups after each 800m, done on a Friday.
This is MY KIND OF TRAINING that I like to see, and how its working so well. Hartley had a 'good run' of success in college as a track runner, focusing on the 800 & 1600, with also a sub 15-minute 5K to boot. After a lot of high mileage training, the injuries would come, and come again, and he almost had to give up running. Then he found a co-worker who was thinking that maybe all he needed was some strength training to help fix the issue. It's a good thing he had a co-worker to help him out, because he sure has a lot of success with his new style of training. Talk about being 're-born' as a runner, especially with those times, and especially at that age!
I think the quote I like the most in this article is from Hartley himself: "I don't like jogging, I want to go fast & get it done."
My kind of guy...doing the kind of training I like to see people do.
If you want to read more about my methods & training principles, there's no better place to go than to join my new site at http://MakeVarsity.com, where you can download all of my e-books, such as "Endure!" and "KettleBolics", for free.
"Endure!" shows you how I took a XC team of multi-sport athletes and helped them improve their overall fitness levels through high intensity interval training and low-mileage training, applied with GPS technology to aid them in setting their running paces accordingly.
"KettleBolics" shows you how to incorporate kettlebell power training into your running workouts and how it transfers into greater power for hills, and in flat-out power on the track.
Those 2 guides alone are well worth joining the site for! And its free to join, so you have nothing to lose!
Go to http://MakeVarsity.com and join today!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
http://MakeVarsity.com
New Year, New Goals, New Site!
Greetings,
I want to wish to all of you a very Happy New Year in 2010! I'm sure most of you have set some goals & resolutions already. Here are my goals:
1. Compete in the Thief River Falls Sprint Triathlon in May. My last Tri there was in 2005, so I want to make a return up there for this race. Since I used to live in "TRF" and coach there, this race is sort of a mini-homecoming for me, since TRF really felt like a place to call home.
2. Break 19 minutes in a 5K race this year. My main 5K I'm aiming to do this in is my local Finley 5K race, which I got 19:33 in, without really training specifically for that time. I feel I got a sub 19 in me.
3. Get the 5 Minute Mile at the Prairire Rose State Games in July. I feel with the intense training for the triathlon this winter/spring, I will have quite the base to bulid upon as I hone my speed efforts in April, May, & June on the track for this race. I'll also compete in the 400m and 800m races, too.
4. Break 250 in the bench press. Just last night in my workout, I did a rep maximum test at 200, and got 4 reps. A 1-rep max calculator I did online said my estimate is now 224. I feel I can get this number in due time with patience & practice. As a part of this goal too, I want to break double my bodyweight in the deadlift. I'm 185 on a good day, so 370 would be lofty to achieve.
5. I want to help out MORE & MORE people through my sites. As a part of this plan, I am making a BIG change to how I do things.
For 2010, I am going to be focusing on 3 main sites:
1. This blog, http://1MileNation.com. Looking back in 2009 when I launched it at the start of the year, I was amazed at how many people read it & visited it. I know I target just a small amount of people who like to run fast & furious, and try to convert others to do so. 2010 just may be THE year that more & more people see the benefits of shorter & faster running efforts.
2. My http://ASAPWorkouts.com site is now going to reflect my entry back into the realm of fitness & sports performance training as a part-time hobby business for me. I want this to be the local portal for people in/around Finley, ND for my training service information.
3. My NEW site, which I'm making public today through this blog, is going to go along the lines of what ASAPWorkouts.com started as: an information site for athletes & parents & coaches, but its going to be more than that...
I created http://MakeVarsity.com as a new site that integrates all of my past articles, and my past e-books & guides, into a Free Membership site for people to join! All young athletes are on the journey to "Make Varsity" at some point, and once they get there, they need to know the roles & efforts it takes to stay there and perform your best! As an athlete, coach & trainer, I've been on "all sides of the bench" when it comes to sports. I have seen what roles are needed to play for team success to happen.
http://MakeVarsity.com will have the following for its free members:
1. Free membership, of course!
2. A Photo's section for all to add & view
3. A Video's section for all to add & view
4. A Discussion Forum for athletes, parents, & coaches
5. An Articles & Guides section, showcasing all my past articles & now, all of my past e-books, including Endure!, KettleBolics, The Rocket Speed Training on a Budget guides, and more! Yes, all those items are now for FREE when you join!
6. My New "Coaching & Consulting Services" will be offered in special packages for parents & athletes. I'm also offering specialized "Workshop by Phone!' and "ASAP Coaching Calls" as part of this, too.
So, I invite you to Register today with http://MakeVarsity.com and start adding your thoughts & commentary for the community! If anything, once you join, you can download all my training guides for free (with the exception of "7 Weeks to 7 Minutes", that one I am keeping up for sale only).
Also, let me know of your thoughts on the site, and if you feel it can be improved in any way. Like anything, it will take a while to get the kinks out as it gets going.
I hope 2010 brings you 12 months of joy & happiness on your own journeys & goals!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://MakeVarsity.com
I want to wish to all of you a very Happy New Year in 2010! I'm sure most of you have set some goals & resolutions already. Here are my goals:
1. Compete in the Thief River Falls Sprint Triathlon in May. My last Tri there was in 2005, so I want to make a return up there for this race. Since I used to live in "TRF" and coach there, this race is sort of a mini-homecoming for me, since TRF really felt like a place to call home.
2. Break 19 minutes in a 5K race this year. My main 5K I'm aiming to do this in is my local Finley 5K race, which I got 19:33 in, without really training specifically for that time. I feel I got a sub 19 in me.
3. Get the 5 Minute Mile at the Prairire Rose State Games in July. I feel with the intense training for the triathlon this winter/spring, I will have quite the base to bulid upon as I hone my speed efforts in April, May, & June on the track for this race. I'll also compete in the 400m and 800m races, too.
4. Break 250 in the bench press. Just last night in my workout, I did a rep maximum test at 200, and got 4 reps. A 1-rep max calculator I did online said my estimate is now 224. I feel I can get this number in due time with patience & practice. As a part of this goal too, I want to break double my bodyweight in the deadlift. I'm 185 on a good day, so 370 would be lofty to achieve.
5. I want to help out MORE & MORE people through my sites. As a part of this plan, I am making a BIG change to how I do things.
For 2010, I am going to be focusing on 3 main sites:
1. This blog, http://1MileNation.com. Looking back in 2009 when I launched it at the start of the year, I was amazed at how many people read it & visited it. I know I target just a small amount of people who like to run fast & furious, and try to convert others to do so. 2010 just may be THE year that more & more people see the benefits of shorter & faster running efforts.
2. My http://ASAPWorkouts.com site is now going to reflect my entry back into the realm of fitness & sports performance training as a part-time hobby business for me. I want this to be the local portal for people in/around Finley, ND for my training service information.
3. My NEW site, which I'm making public today through this blog, is going to go along the lines of what ASAPWorkouts.com started as: an information site for athletes & parents & coaches, but its going to be more than that...
I created http://MakeVarsity.com as a new site that integrates all of my past articles, and my past e-books & guides, into a Free Membership site for people to join! All young athletes are on the journey to "Make Varsity" at some point, and once they get there, they need to know the roles & efforts it takes to stay there and perform your best! As an athlete, coach & trainer, I've been on "all sides of the bench" when it comes to sports. I have seen what roles are needed to play for team success to happen.
http://MakeVarsity.com will have the following for its free members:
1. Free membership, of course!
2. A Photo's section for all to add & view
3. A Video's section for all to add & view
4. A Discussion Forum for athletes, parents, & coaches
5. An Articles & Guides section, showcasing all my past articles & now, all of my past e-books, including Endure!, KettleBolics, The Rocket Speed Training on a Budget guides, and more! Yes, all those items are now for FREE when you join!
6. My New "Coaching & Consulting Services" will be offered in special packages for parents & athletes. I'm also offering specialized "Workshop by Phone!' and "ASAP Coaching Calls" as part of this, too.
So, I invite you to Register today with http://MakeVarsity.com and start adding your thoughts & commentary for the community! If anything, once you join, you can download all my training guides for free (with the exception of "7 Weeks to 7 Minutes", that one I am keeping up for sale only).
Also, let me know of your thoughts on the site, and if you feel it can be improved in any way. Like anything, it will take a while to get the kinks out as it gets going.
I hope 2010 brings you 12 months of joy & happiness on your own journeys & goals!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://MakeVarsity.com
A 2-Workout kind of day
Greetings,
This morning started off with me doing a 20 minute kettlebell routine, thinking that it would make me feel fine enough for the day. The workout ended up being this:
Tabata interval style, 20s work right arm, 10s rest, 20s work left arm, 10s rest x 20 times.
Used a 35# kettlebell, and did 5 clean & presses on each arm, per minute. Made for 200 reps total for the workout.
I went to Mass, then went to a pizza place for their lunch buffet. Felt like I ate way too much there.
Later this afternoon, I got pointed in the direction of a new mini-blog site called "DailyMile", at http://dailymile.com. Here, you can update your runs & other activity in a twitter-like ability.
So, I felt the need to get another workout in tonight, after feeling like crap from that meal, and knowing that a workout will start pushing some of that awful feeling out of the way.
I then did my strength workout next, doing my bench press & deadlift routine, followed up by this run on the treadmill:
1/4 mile @ 8.0 mph
1/4 mile @ 10.2 mph
1/4 mile @ 7.5 mph
1/4 mile @ 10.2 mph
1/4 mile @ 7.5 mph
1/2 mile @ 10.2 mph
1/4 mile @ 7.5 mph
2 miles total, 13:50 for a time to get that in. My body felt really good after this one. Tired, but good.
All in all, if you feel sluggish, perhaps a little workout is all you need for a pick-me-up.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
This morning started off with me doing a 20 minute kettlebell routine, thinking that it would make me feel fine enough for the day. The workout ended up being this:
Tabata interval style, 20s work right arm, 10s rest, 20s work left arm, 10s rest x 20 times.
Used a 35# kettlebell, and did 5 clean & presses on each arm, per minute. Made for 200 reps total for the workout.
I went to Mass, then went to a pizza place for their lunch buffet. Felt like I ate way too much there.
Later this afternoon, I got pointed in the direction of a new mini-blog site called "DailyMile", at http://dailymile.com. Here, you can update your runs & other activity in a twitter-like ability.
So, I felt the need to get another workout in tonight, after feeling like crap from that meal, and knowing that a workout will start pushing some of that awful feeling out of the way.
I then did my strength workout next, doing my bench press & deadlift routine, followed up by this run on the treadmill:
1/4 mile @ 8.0 mph
1/4 mile @ 10.2 mph
1/4 mile @ 7.5 mph
1/4 mile @ 10.2 mph
1/4 mile @ 7.5 mph
1/2 mile @ 10.2 mph
1/4 mile @ 7.5 mph
2 miles total, 13:50 for a time to get that in. My body felt really good after this one. Tired, but good.
All in all, if you feel sluggish, perhaps a little workout is all you need for a pick-me-up.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
What 3 Days of Snow Will Do...
Greetings,
Well, I hope you had a great Christmas holiday. Mine was spent being stuck inside for most of it. I went over on Christmas Eve to my parents for dinner, and to open up gifts. We couldn't get out of town for Midnight Mass due to the storm that hit, and Friday wasn't any better. This storm was so big, I'm sure you've heard about it on the national news. It didn't really slow down until Saturday afternoon. Close to 18 inches and 24 inches fell in some areas in our region.
So, with all that time, I had a lot of time to read my new Convict Conditioning book, go over some older books, review some sites, and work on my new site, while revamping another.
I did finish my Convict Conditioning book, and it really was a great read, all in all. Sort of a hybrid book on strength training, calisthenics, endurance training, and bodybuilding, but I use bodybuilding loosely in that sense. It lays out quite the progressive plan, with 6 major movements that are compound in their nature (which I like), and a 10-step plan for each movement to progress to more & more difficult, challenging exercises for that action.
I'm not sure how to fit this into my training right now. I've been planning for my races I want to do in 2010, and the first major event is a triathlon that I want to do again. I've done this triathlon twice in the past, in 2004 & 2005, and its held in a town I used to train & coach in. I'd love to do it once again. The other events that are important are my town's 5K (I took 3rd in it last year, missing 2nd by 2 seconds!) and the ND state amateur track meet. Those are my big three I want to prepare for. I might do some other 5K's that come up throughout the summer and do them just for fun as the come up. It's hard to really know when most of them get planned until the summertime anyway.
I feel for the swimming portion prep for this triathlon, the closest thing I can do is a kettlebell power workout for it, in place of it. The nearest indoor pool is at my old college, 25 miles away, and its not really a feasible thing to do with my work schedule and upcoming training schedule for clients. I trained for my other two triathlons without doing any swimming either, and got improved times in the bike & run anyway. This is what you have to do, when you live & train in rural ND. We don't have YMCA's or big-time fitness centers around every corner like a big city does. You simply have to make due with what you have. All I'll have is a bunch of kettlebells, a gym, and an upright bike to use at the gym to use, until I can get out on the road with my regular road bike. I'll have to use the treadmills too, for my running, until I can get out on the track again.
The registration for this triathlon will start next week, from what their website says. Usually the end of December is the time they open it up.
My other events of course are the local 5K race in June, which is a course I could run pretty often throughout town when it gets nice for that, and it will be a good course to run on as I prepare for the triathlon in April/May. In July, I'll really hunker-down and get ready for the track events of the 400m, 800m, and 1600m races. I might even do the 2 mile as well, not sure on adding that yet. I know last year's 2 mile didn't have too many in it.
In other news on my end, I am preparing for doing some in-person training once again in January, and making the neccessary changes to my websites to reflect that. ASAPWorkouts.com will now be my main site for in-person training information.
In my biggest news, I am moving a lot of my products and articles over into one main membership site, directed at preparing the high school athlete, and helping their parents out with the whole preparation process.
I feel right now, in this day & age, there is a greater need to reach out to high school athletes & their parents, in teaching better ways of preparing for sports. So many kids get lost in the world of reading muscle magazines for training information, and get mislead so much by it. Parents mostly think that sending kids to a bunch of week-long camps is the answer to getting them better, and by putting them in travel league after travel league. Coaches perhaps try to push way too much out of their athletes by recommending such things and giving the impression that they are almost mandatory for the athlete.
As a current coach once again, I see all these issues that are hitting all sides of the bench.
This mess has to stop, because its ruining high school sports! Participation numbers are going down, and I feel its because too much pressure is being put on these athletes, in all the wrong places.
That's why my new site is going to be FREE for membership access into it. I am going to be giving away all my past products, free for download, because I feel they need to get out more to the masses and shared with others. Things like my e-books, "Endure!" and the "Rocket Speed Training On A Budget" series, will be available for you to download, once you join the site. I also have a lot of other small workout guides, like "Power & Control Workout", "Caveman Strength!" and others that will be available, too.
Instead of trying to continually sell these e-books, I figured it would be better if I offered for sale my Coaching & Consulting services instead. People are always asking me direct questions pertaining to an athlete's needs, so if people really want all I need to offer them, I can't give them all of that through just one e-book or a collective arrangement of them. Those items are better used as resources. They need direct consulting, if they truly want the best strategy for today's young athlete.
So, I will be offering Full Year, Pre-Season, In-Season, and Off-Season coaching plans, as well as "Workshop by Phone!" and the "ASAP Coaching Call" option, too. The Coaching plans will be limited to the number of athletes I can take on for each plan.
I will still try to write some timely articles for this new site as well. I will also keep this blog going strong, too. This way, I only have 3 main sites to worry about: this blog, ASAPWorkouts.com, and the new one, yet to come...
It will be released soon, so keep your eyes open on the blog in the next week or two.
Until next time,
Run Fast, Run Strong,
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
Well, I hope you had a great Christmas holiday. Mine was spent being stuck inside for most of it. I went over on Christmas Eve to my parents for dinner, and to open up gifts. We couldn't get out of town for Midnight Mass due to the storm that hit, and Friday wasn't any better. This storm was so big, I'm sure you've heard about it on the national news. It didn't really slow down until Saturday afternoon. Close to 18 inches and 24 inches fell in some areas in our region.
So, with all that time, I had a lot of time to read my new Convict Conditioning book, go over some older books, review some sites, and work on my new site, while revamping another.
I did finish my Convict Conditioning book, and it really was a great read, all in all. Sort of a hybrid book on strength training, calisthenics, endurance training, and bodybuilding, but I use bodybuilding loosely in that sense. It lays out quite the progressive plan, with 6 major movements that are compound in their nature (which I like), and a 10-step plan for each movement to progress to more & more difficult, challenging exercises for that action.
I'm not sure how to fit this into my training right now. I've been planning for my races I want to do in 2010, and the first major event is a triathlon that I want to do again. I've done this triathlon twice in the past, in 2004 & 2005, and its held in a town I used to train & coach in. I'd love to do it once again. The other events that are important are my town's 5K (I took 3rd in it last year, missing 2nd by 2 seconds!) and the ND state amateur track meet. Those are my big three I want to prepare for. I might do some other 5K's that come up throughout the summer and do them just for fun as the come up. It's hard to really know when most of them get planned until the summertime anyway.
I feel for the swimming portion prep for this triathlon, the closest thing I can do is a kettlebell power workout for it, in place of it. The nearest indoor pool is at my old college, 25 miles away, and its not really a feasible thing to do with my work schedule and upcoming training schedule for clients. I trained for my other two triathlons without doing any swimming either, and got improved times in the bike & run anyway. This is what you have to do, when you live & train in rural ND. We don't have YMCA's or big-time fitness centers around every corner like a big city does. You simply have to make due with what you have. All I'll have is a bunch of kettlebells, a gym, and an upright bike to use at the gym to use, until I can get out on the road with my regular road bike. I'll have to use the treadmills too, for my running, until I can get out on the track again.
The registration for this triathlon will start next week, from what their website says. Usually the end of December is the time they open it up.
My other events of course are the local 5K race in June, which is a course I could run pretty often throughout town when it gets nice for that, and it will be a good course to run on as I prepare for the triathlon in April/May. In July, I'll really hunker-down and get ready for the track events of the 400m, 800m, and 1600m races. I might even do the 2 mile as well, not sure on adding that yet. I know last year's 2 mile didn't have too many in it.
In other news on my end, I am preparing for doing some in-person training once again in January, and making the neccessary changes to my websites to reflect that. ASAPWorkouts.com will now be my main site for in-person training information.
In my biggest news, I am moving a lot of my products and articles over into one main membership site, directed at preparing the high school athlete, and helping their parents out with the whole preparation process.
I feel right now, in this day & age, there is a greater need to reach out to high school athletes & their parents, in teaching better ways of preparing for sports. So many kids get lost in the world of reading muscle magazines for training information, and get mislead so much by it. Parents mostly think that sending kids to a bunch of week-long camps is the answer to getting them better, and by putting them in travel league after travel league. Coaches perhaps try to push way too much out of their athletes by recommending such things and giving the impression that they are almost mandatory for the athlete.
As a current coach once again, I see all these issues that are hitting all sides of the bench.
This mess has to stop, because its ruining high school sports! Participation numbers are going down, and I feel its because too much pressure is being put on these athletes, in all the wrong places.
That's why my new site is going to be FREE for membership access into it. I am going to be giving away all my past products, free for download, because I feel they need to get out more to the masses and shared with others. Things like my e-books, "Endure!" and the "Rocket Speed Training On A Budget" series, will be available for you to download, once you join the site. I also have a lot of other small workout guides, like "Power & Control Workout", "Caveman Strength!" and others that will be available, too.
Instead of trying to continually sell these e-books, I figured it would be better if I offered for sale my Coaching & Consulting services instead. People are always asking me direct questions pertaining to an athlete's needs, so if people really want all I need to offer them, I can't give them all of that through just one e-book or a collective arrangement of them. Those items are better used as resources. They need direct consulting, if they truly want the best strategy for today's young athlete.
So, I will be offering Full Year, Pre-Season, In-Season, and Off-Season coaching plans, as well as "Workshop by Phone!" and the "ASAP Coaching Call" option, too. The Coaching plans will be limited to the number of athletes I can take on for each plan.
I will still try to write some timely articles for this new site as well. I will also keep this blog going strong, too. This way, I only have 3 main sites to worry about: this blog, ASAPWorkouts.com, and the new one, yet to come...
It will be released soon, so keep your eyes open on the blog in the next week or two.
Until next time,
Run Fast, Run Strong,
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
Tabata's in 3's....
Greetings,
It looks like we are on the brink of a major winter storm heading our way up here in ND, stretching through SD & MN as well as other states south of there. The flurries are just beginning their onset in the past few hours as I type this out. After work today, which was a day of painting a locker room's floor at the school, I think I had too many paint fumes. Wasn't feeling up for a run after work, so I took a nap, getting some cleaner air inside me. After the nap, I decided to stay home & use my XC ski machine, since its been a while and I like to cross-train with it in my mix of training.
Here's the XC skier workout:
3 minutes easy
3 minutes Tabata (20s fast, 10s easy x 6)
repeated that entire pattern 2 more times, for an 18 minute total workout.
I got 4.1 miles according to the readout on my machine. I still don't know how this correlates with running efforts, but the Tabata periods are the main focus for me anyway when I work on this machine.
I've also been playing with my Iso7x isometric exercise gadget. Trying to use it every day for a few basic target areas, like chest, back, bi's & tri's, and my abs. I'm not really taking this thing seriously for now. Mainly tinkering with it, because I feel my main strength workouts and KB workouts are doing their job well enough.
I've been reading my new Convict Conditioning book, which I'm maybe almost half-ways through. Its my goal to end it by the time New Year's comes, and then perhaps try the program and their suggestions out for the month of January. I'm thinking of doing CC's program only for my strength, and since I'm not finished with the book, I'm not sure how they recommend mixing any running into the program. If anything, I would do the CC program and continue with my runs. Since my strength program right now is at near maximal levels and I continually test out a 5RM weight, I will at least know at the end of my training for it where I stand for strength levels. The true test will be seeing how much the bodyweight only exercises will maintain or improve that strength level.
Plans for Thursday are to do a strength workout, I might do a KB workout on Christmas. I should have the time for it, since I'm staying put and my only Christmas visit will be to my parents home, 2 blocks away. We will be hit with a ton of snow anyway the way it looks, so I might be getting a few High Intensity Interval Snow Shoveling sessions in throughout the weekend.
If you haven't done so, and I know a lot of people haven't yet, you should SIGN UP NOW for the 1MileNation.com 1-Mile Virtual Race for January 30-31, 2010! Why haven't you signed up already: you get a FREE training guide from yours truly as my Christmas & New Year's gift to you, just for signing up for this race. Registrants who register early will get my new guide, "7 Weeks to 7 Minutes", which is a $9 download value and $12 Paperback value... Email me, RIGHT NOW, because you know you want to sign up for this event (all you have to do is run your Mile race on a treadmill, or you can even do it outside if the weather permits in your area!) - Email me at Rick@ASAPWorkouts.com right now!
Encourage others to sign up and train for this race as well...its a great way to start off 2010 with a 4 week jumpstart to get in shape for a 1-Mile Race at the end of the month!
I will still be taking people for the race after January 1st, its just that they won't be getting their Free Guide after that date. So, now is the perfect time to sign up, it just takes an email to tell me your name, age, male/female, and where you are from!
Spread the word!
Until next time,
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
It looks like we are on the brink of a major winter storm heading our way up here in ND, stretching through SD & MN as well as other states south of there. The flurries are just beginning their onset in the past few hours as I type this out. After work today, which was a day of painting a locker room's floor at the school, I think I had too many paint fumes. Wasn't feeling up for a run after work, so I took a nap, getting some cleaner air inside me. After the nap, I decided to stay home & use my XC ski machine, since its been a while and I like to cross-train with it in my mix of training.
Here's the XC skier workout:
3 minutes easy
3 minutes Tabata (20s fast, 10s easy x 6)
repeated that entire pattern 2 more times, for an 18 minute total workout.
I got 4.1 miles according to the readout on my machine. I still don't know how this correlates with running efforts, but the Tabata periods are the main focus for me anyway when I work on this machine.
I've also been playing with my Iso7x isometric exercise gadget. Trying to use it every day for a few basic target areas, like chest, back, bi's & tri's, and my abs. I'm not really taking this thing seriously for now. Mainly tinkering with it, because I feel my main strength workouts and KB workouts are doing their job well enough.
I've been reading my new Convict Conditioning book, which I'm maybe almost half-ways through. Its my goal to end it by the time New Year's comes, and then perhaps try the program and their suggestions out for the month of January. I'm thinking of doing CC's program only for my strength, and since I'm not finished with the book, I'm not sure how they recommend mixing any running into the program. If anything, I would do the CC program and continue with my runs. Since my strength program right now is at near maximal levels and I continually test out a 5RM weight, I will at least know at the end of my training for it where I stand for strength levels. The true test will be seeing how much the bodyweight only exercises will maintain or improve that strength level.
Plans for Thursday are to do a strength workout, I might do a KB workout on Christmas. I should have the time for it, since I'm staying put and my only Christmas visit will be to my parents home, 2 blocks away. We will be hit with a ton of snow anyway the way it looks, so I might be getting a few High Intensity Interval Snow Shoveling sessions in throughout the weekend.
If you haven't done so, and I know a lot of people haven't yet, you should SIGN UP NOW for the 1MileNation.com 1-Mile Virtual Race for January 30-31, 2010! Why haven't you signed up already: you get a FREE training guide from yours truly as my Christmas & New Year's gift to you, just for signing up for this race. Registrants who register early will get my new guide, "7 Weeks to 7 Minutes", which is a $9 download value and $12 Paperback value... Email me, RIGHT NOW, because you know you want to sign up for this event (all you have to do is run your Mile race on a treadmill, or you can even do it outside if the weather permits in your area!) - Email me at Rick@ASAPWorkouts.com right now!
Encourage others to sign up and train for this race as well...its a great way to start off 2010 with a 4 week jumpstart to get in shape for a 1-Mile Race at the end of the month!
I will still be taking people for the race after January 1st, its just that they won't be getting their Free Guide after that date. So, now is the perfect time to sign up, it just takes an email to tell me your name, age, male/female, and where you are from!
Spread the word!
Until next time,
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
