3000m & a itty-bit more
Greetings,
This morning's track workout was fine, temperature wise. Just a little muggy, with a good breeze to run into on a straightaway on the track. That was fine for an easy jog now & then when it came up, but offered a little extra challenge when it came time to run into it.
Today's run went as follows:
2 minute jog to track
200m jog, 100m race pace
Did 10 of those, for 3000m total of good old "2 & 1"s as I call them.
I had 200m left on the track to go in order to complete 8 laps, so I jogged 100 and then finished out strong with a final 100m blast. Got my 100's in 19-20 seconds a piece, with a good 17-18-ish finish at the end.
200m jogs were pretty equal at about a minute total on each one, with a 20 second burst for every 100m. All in all, I got 2 miles on the track done under 14 minutes with this workout.
Walked home for recovery, and already at the end of this short workout, I could feel the humidity that was starting to set in for the day. I hate trying to cool down in muggy weather. The thing that works best for me in my a/c-less world at my home is just sitting in front of a big box fan, as I do my cool down stretching in the living room.
Some of you may be wondering what I have for a post-run meal for breakfast after these morning runs. It isn't anything spectacular, and is probably 'wrong' considering other fitness pro's and their nutritional thoughts. But, I simply don't worry too much about WHAT foods to eat or WHEN to eat them or WHICH foods to avoid. I have better things to do with my time on earth than worry about petty food choices & meal timings and six-pack ab obsessions, where most of that spews from anyway.
I apologize in advance, but I am not a supplement guy who takes mega scoops of expensive protein powders, creatine, or nitric oxide stuff, as my 'meal replacements' for post-workout meals. So if you're looking for what magical supplement or powder I take, sorry, its not there. Here is a basic post workout meal for me:
1. Make coffee, and enjoy it. Straight black, & straight-up cheap.
2. Make some toast, which is 4 slices of whole wheat bread with as much peanut butter as I feel like eating. And that doesn't mean I gob it all on there, but I don't skimp on it either. I simply ENJOY my peanut butter. ( I once had a fight with a girlfriend over my peanut butter. Needless to say, I am not dating her. Let that be a lesson.
3. As an option, instead of toast, I will simply eat a bowl of cereal, whatever floats my boat. I eat both healthy & sugary cereals, as I simply don't care on the matter. If I feel like whole grain goodness, I'll go for it. If I want a bowl of Blueberry Muffin Top cereal, I will inhale that bowl as my choice for breakfast. All I can say is when you do the job that I do during the day, (like I washed 14 vehicles on our lot on Tuesday) I will simply eat whatever the heck I feel like for breakfast. Now & then, I may head up to the cafe and have coffee & toast up there and test my luck with shaking dice over who pays for the coffee. All I can say on that is don't mess with me on 3's-Out when you're shaking dice.
So, looking at that, my breakfast is nothing fancy. Hey, I live in a town of 500+ people, our store in town carries the basics. Maybe an organic thing here & there, but I don't go out searching for it. I stick to the basic staples for the most part. And I don't forget to enjoy my chips & dip now & then either (obviously not for breakfast!).
In more recent news, I will be going to a 5K race in a town about an hour away from me, this Saturday. Found out about it on Tuesday night, so its another one of those "I'll go run a 5k and see how it goes and have fun with it!" type of races.
It will be a good tune-up race to see where I'm at, since I have another one on the 29th in a town about 2 hours away, in which I lived, trained, & coached athletes up there. I have run that course before, and will have a few people to run with: some of them being some past athletes I coached & trained.
'Til next time...
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
This morning's track workout was fine, temperature wise. Just a little muggy, with a good breeze to run into on a straightaway on the track. That was fine for an easy jog now & then when it came up, but offered a little extra challenge when it came time to run into it.
Today's run went as follows:
2 minute jog to track
200m jog, 100m race pace
Did 10 of those, for 3000m total of good old "2 & 1"s as I call them.
I had 200m left on the track to go in order to complete 8 laps, so I jogged 100 and then finished out strong with a final 100m blast. Got my 100's in 19-20 seconds a piece, with a good 17-18-ish finish at the end.
200m jogs were pretty equal at about a minute total on each one, with a 20 second burst for every 100m. All in all, I got 2 miles on the track done under 14 minutes with this workout.
Walked home for recovery, and already at the end of this short workout, I could feel the humidity that was starting to set in for the day. I hate trying to cool down in muggy weather. The thing that works best for me in my a/c-less world at my home is just sitting in front of a big box fan, as I do my cool down stretching in the living room.
Some of you may be wondering what I have for a post-run meal for breakfast after these morning runs. It isn't anything spectacular, and is probably 'wrong' considering other fitness pro's and their nutritional thoughts. But, I simply don't worry too much about WHAT foods to eat or WHEN to eat them or WHICH foods to avoid. I have better things to do with my time on earth than worry about petty food choices & meal timings and six-pack ab obsessions, where most of that spews from anyway.
I apologize in advance, but I am not a supplement guy who takes mega scoops of expensive protein powders, creatine, or nitric oxide stuff, as my 'meal replacements' for post-workout meals. So if you're looking for what magical supplement or powder I take, sorry, its not there. Here is a basic post workout meal for me:
1. Make coffee, and enjoy it. Straight black, & straight-up cheap.
2. Make some toast, which is 4 slices of whole wheat bread with as much peanut butter as I feel like eating. And that doesn't mean I gob it all on there, but I don't skimp on it either. I simply ENJOY my peanut butter. ( I once had a fight with a girlfriend over my peanut butter. Needless to say, I am not dating her. Let that be a lesson.
3. As an option, instead of toast, I will simply eat a bowl of cereal, whatever floats my boat. I eat both healthy & sugary cereals, as I simply don't care on the matter. If I feel like whole grain goodness, I'll go for it. If I want a bowl of Blueberry Muffin Top cereal, I will inhale that bowl as my choice for breakfast. All I can say is when you do the job that I do during the day, (like I washed 14 vehicles on our lot on Tuesday) I will simply eat whatever the heck I feel like for breakfast. Now & then, I may head up to the cafe and have coffee & toast up there and test my luck with shaking dice over who pays for the coffee. All I can say on that is don't mess with me on 3's-Out when you're shaking dice.
So, looking at that, my breakfast is nothing fancy. Hey, I live in a town of 500+ people, our store in town carries the basics. Maybe an organic thing here & there, but I don't go out searching for it. I stick to the basic staples for the most part. And I don't forget to enjoy my chips & dip now & then either (obviously not for breakfast!).
In more recent news, I will be going to a 5K race in a town about an hour away from me, this Saturday. Found out about it on Tuesday night, so its another one of those "I'll go run a 5k and see how it goes and have fun with it!" type of races.
It will be a good tune-up race to see where I'm at, since I have another one on the 29th in a town about 2 hours away, in which I lived, trained, & coached athletes up there. I have run that course before, and will have a few people to run with: some of them being some past athletes I coached & trained.
'Til next time...
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Posted by 1 Mile Nation at 8/13/2009 5:26 PM 
Categories: uncategorized
Tags: distance based interval training interval training
Categories: uncategorized
Tags: distance based interval training interval training
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