No 5K, but Tabata's will do
Greetings,
My 5K I had planned for Saturday, well, it ran into a bit of a snag. At 5:30-6am, there were heavy rains on the radar in that area, and I wanted to leave at about 6:20 to get there around 7:30, as the race would start at 8am. As I decided to leave, I drove out of town, and drove into some more rain, plus lightning crackled across the sky. I then realized it was better for me to just stay home, rather than chance it out that I'd drive down there and it would be cancelled. I am not sure if it was cancelled, but oh, well. There will be other 5K's. I didn't pre-register for this one, so I wasn't out anything on that end.
I came back into town, grabbed some breakfast at the cafe, then came home and worked on a new project of mine. It was raining all darn morning here (finally getting a good rain for a change, as boy, are we dry around here this summer!), so I got to a certain point on my project, and thought it would be a good day to go shopping. So, I drove about an hour away to Grand Forks, ND, and did a lot of deal-searching. Mostly hit the thrift stores, and I found a good handful of deals. Deals like a 40# weight set, pretty much brand-new still, but missing a handle. Well, 40# is still 40# extra to have, and for $10, it was fine by me. I used it to make a pair of 22.5# kettlebell handles, my KettleGrips, which use standard size (1") weight plates. I could fit 3, 7.5# plates on each KettleGrip. 2 of the new ones, plus 1 regular 7.5# plate were put on each handle.
Once I got back, I went to work again on my project. I have called it "7 Weeks to 7 Minutes", a guide on how to whittle your mile times down to 7 minutes or less, 7 weeks at a time, going in phases. Right now, I have my first draft done, and am asking fitness pro's & friends to review it for me. My plans are to make it a part of my http://RocketSpeedTraining.com package, and take out the Endure! e-book from that package and replace it with "7 Weeks to 7 Minutes". It just ties in better with that package, moreso than Endure! does. That way, Endure! can stay as a part of the http://KettleBolics.com package, and not be doubled up into 2 sites.
So, if you'd like to get a draft of "7 Weeks to 7 Minutes", please email me at Rick@ASAPWorkouts.com and I'll give you the details. I'm choosing the first 7 who contact me, so be quick about it!
This morning's run was going to be in a light rain, until I came back inside with my dog, got warmed up with my Stick device, and went outside to...no rain at all. Just breezy & wet conditions. That was fine by me.
Here was the workout:
2 minutes jog to track
2 minutes jog on the track
6 minutes of Tabata circuit: 20s hard, 10s easy x 12
- Normally I go 4 minutes, but I went for 4.5 minutes and got 3 laps around again, so I wanted to get 1 more time around, which meant adding 3 more 20/10 cycles to the mix. So, my hard/easy Tabata format for 6 minutes attained for me a 6 minute mile effort today.
I walked home for recovery after this one. A 6-minute mile is fine by me to accomplish today, plus the half-mile in 4 minutes, giving me 1.5 miles in 10 minutes total. That's like 1/2 of a 5K race for me, anyway. So, I'd call it 'half a race day' for this workout.
'Til Next Time...
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
My 5K I had planned for Saturday, well, it ran into a bit of a snag. At 5:30-6am, there were heavy rains on the radar in that area, and I wanted to leave at about 6:20 to get there around 7:30, as the race would start at 8am. As I decided to leave, I drove out of town, and drove into some more rain, plus lightning crackled across the sky. I then realized it was better for me to just stay home, rather than chance it out that I'd drive down there and it would be cancelled. I am not sure if it was cancelled, but oh, well. There will be other 5K's. I didn't pre-register for this one, so I wasn't out anything on that end.
I came back into town, grabbed some breakfast at the cafe, then came home and worked on a new project of mine. It was raining all darn morning here (finally getting a good rain for a change, as boy, are we dry around here this summer!), so I got to a certain point on my project, and thought it would be a good day to go shopping. So, I drove about an hour away to Grand Forks, ND, and did a lot of deal-searching. Mostly hit the thrift stores, and I found a good handful of deals. Deals like a 40# weight set, pretty much brand-new still, but missing a handle. Well, 40# is still 40# extra to have, and for $10, it was fine by me. I used it to make a pair of 22.5# kettlebell handles, my KettleGrips, which use standard size (1") weight plates. I could fit 3, 7.5# plates on each KettleGrip. 2 of the new ones, plus 1 regular 7.5# plate were put on each handle.
Once I got back, I went to work again on my project. I have called it "7 Weeks to 7 Minutes", a guide on how to whittle your mile times down to 7 minutes or less, 7 weeks at a time, going in phases. Right now, I have my first draft done, and am asking fitness pro's & friends to review it for me. My plans are to make it a part of my http://RocketSpeedTraining.com package, and take out the Endure! e-book from that package and replace it with "7 Weeks to 7 Minutes". It just ties in better with that package, moreso than Endure! does. That way, Endure! can stay as a part of the http://KettleBolics.com package, and not be doubled up into 2 sites.
So, if you'd like to get a draft of "7 Weeks to 7 Minutes", please email me at Rick@ASAPWorkouts.com and I'll give you the details. I'm choosing the first 7 who contact me, so be quick about it!
This morning's run was going to be in a light rain, until I came back inside with my dog, got warmed up with my Stick device, and went outside to...no rain at all. Just breezy & wet conditions. That was fine by me.
Here was the workout:
2 minutes jog to track
2 minutes jog on the track
6 minutes of Tabata circuit: 20s hard, 10s easy x 12
- Normally I go 4 minutes, but I went for 4.5 minutes and got 3 laps around again, so I wanted to get 1 more time around, which meant adding 3 more 20/10 cycles to the mix. So, my hard/easy Tabata format for 6 minutes attained for me a 6 minute mile effort today.
I walked home for recovery after this one. A 6-minute mile is fine by me to accomplish today, plus the half-mile in 4 minutes, giving me 1.5 miles in 10 minutes total. That's like 1/2 of a 5K race for me, anyway. So, I'd call it 'half a race day' for this workout.
'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 8/16/2009 7:47 AM 
Categories: uncategorized
Tags: tabata training interval training
Categories: uncategorized
Tags: tabata training interval training
Comments