2x2's: Sort of like Half & Half in your Coffee
Greetings,
Well, today's morning workout was something I could deal with: calm wind (hardly anything, which is odd for this part of the country!), crisp temps, and the sun shining all-around.
Felt like tackling some 2x2's today: some 200m jog & 200m race-pace sprints, getting in a full mile's worth of each. This ends up being 8 laps around. Half of it is a jog, half of it is a race-pace effort when its all tallied up.
I was getting my 200's in between 40 & 45 seconds each. Not quite what I wanted, but okay considering my layoff from running lately. Body was feeling a bit rough since I had a large break in-between my runs. I think Tuesday was my last interval workout, and Wednesday & Thursday nights were tied up with home projects. Friday night looked like an okay day to tackle some wind on a run, but here's how it went:
I had the day off from work since I was on a Catholic Radio station's fundraising drive that morning. I came back to town about 12:30-ish. My dad was gone that afternoon and wouldn't be back until Saturday, and we both had the weekend planned to get after a remodeling project for my old playhouse. (Needs to be updated for the grandkids, now!) I decided to mow the yards that my dad & I take care of, and finished it up just in time before a short rain started to hit about 5pm. I was going to go for a run at that time, but I heard a couple rumbles of thunder. So, I ended up deciding to do an indoor interval workout with my kettlebell, like the ones you can find here http://kettlebolics.com, to do in case this kind of thing pops up on you.
Well, after my workout was done, it was still raining and iffy outside, so I showered up. As soon as I was finished with that, then the rest of the evening was calm, sunny, and dry. I supposed I should have just waited it out after my KB workout to go outside, but I was pretty well spent from the KB workout itself.
My KB workout was following the Tabata interval format, doing 8 minutes worth of KB Swings with a 40# kettlebell, and then 8 minutes of the Tabata intervals doing Cleans & Presses with my 40#'er. Swings were done by alternating each hand during each interval, which made for 192 total swings for those 8 minutes. The Clean & Presses totaled for 40 each arm, done in sets of 5 on each arm.
In other news, I just signed up for a local 5K in my town here that's set for about 3 weeks from now. Since I haven't been training specifically for a 5K and more for the mile & less, It is going to be interesting to see how I do in this race.
Until next time...
Run Strong, Run Fast....
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
Well, today's morning workout was something I could deal with: calm wind (hardly anything, which is odd for this part of the country!), crisp temps, and the sun shining all-around.
Felt like tackling some 2x2's today: some 200m jog & 200m race-pace sprints, getting in a full mile's worth of each. This ends up being 8 laps around. Half of it is a jog, half of it is a race-pace effort when its all tallied up.
I was getting my 200's in between 40 & 45 seconds each. Not quite what I wanted, but okay considering my layoff from running lately. Body was feeling a bit rough since I had a large break in-between my runs. I think Tuesday was my last interval workout, and Wednesday & Thursday nights were tied up with home projects. Friday night looked like an okay day to tackle some wind on a run, but here's how it went:
I had the day off from work since I was on a Catholic Radio station's fundraising drive that morning. I came back to town about 12:30-ish. My dad was gone that afternoon and wouldn't be back until Saturday, and we both had the weekend planned to get after a remodeling project for my old playhouse. (Needs to be updated for the grandkids, now!) I decided to mow the yards that my dad & I take care of, and finished it up just in time before a short rain started to hit about 5pm. I was going to go for a run at that time, but I heard a couple rumbles of thunder. So, I ended up deciding to do an indoor interval workout with my kettlebell, like the ones you can find here http://kettlebolics.com, to do in case this kind of thing pops up on you.
Well, after my workout was done, it was still raining and iffy outside, so I showered up. As soon as I was finished with that, then the rest of the evening was calm, sunny, and dry. I supposed I should have just waited it out after my KB workout to go outside, but I was pretty well spent from the KB workout itself.
My KB workout was following the Tabata interval format, doing 8 minutes worth of KB Swings with a 40# kettlebell, and then 8 minutes of the Tabata intervals doing Cleans & Presses with my 40#'er. Swings were done by alternating each hand during each interval, which made for 192 total swings for those 8 minutes. The Clean & Presses totaled for 40 each arm, done in sets of 5 on each arm.
In other news, I just signed up for a local 5K in my town here that's set for about 3 weeks from now. Since I haven't been training specifically for a 5K and more for the mile & less, It is going to be interesting to see how I do in this race.
Until next time...
Run Strong, Run Fast....
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
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