From Muggy to Cool...
Greetings,
Well, ever since Sunday's muggy run, its been cooling off since Sunday night. Monday got really cool around here, which made for a really brisk dash around the track a few times this morning. Back to good old running tights & shorts, plus a hooded sweatshirt for this morning's jaunt. Today's run was a mix of lighter & a bit harder.
2 minute jog to track
Then, 300m jog, 100m race-pace x 4 laps
Then, 100m jog, 100m race-pace x 8 times
Walked home for recovery.
Little hard to see the track lines of the 100m marks at 5:45am this time of year. Sun was just starting to come out as soon as my run was done, so I was trying to hit my back-up light on the watch to glance at my times. Seemed to be hitting the 100's in 20-21 seconds. I feel though I need to start hitting some 200, 300, and 400m intervals soon, like a good old ladder style workout of jog 100, RP 100, jog 200, RP 200, etc up to 400m, then back down again. That might be a Thursday workout, we'll see how my body feels. I know Wednesday is a heck of a day lined up for work already, so I'll play that by ear. I feel its best to adjust to how your body feels for your workouts. There's nothing wrong with doing that, its not like someone's going to come & scold you for changing up your plan slightly on a workout.
And, actually, I am not going by much of a plan right now as I go, other than sticking to the main principles of doing high-intensity interval workouts as my staple. I simply have varied the totals in distance of what I have done for my race-pace efforts. Some days I might do 1600m worth of RP stuff, others its 1000, or like today, it ended up being 1200m worth. My overall plan calls for getting in about 2-2.5 miles a workout, 3 workouts a week. The princples dictate my workout focus, not just a set-in-stone-tablet plan to follow.
That's it for now....
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
PS: I still need a few volunteers to read my new guide, "7 Weeks to 7 Minutes", to get some feedback & opinions on it. If you have an interest, please email me at Rick@ASAPWorkouts.com and put "7 Weeks" in the subject. Thanks!
Well, ever since Sunday's muggy run, its been cooling off since Sunday night. Monday got really cool around here, which made for a really brisk dash around the track a few times this morning. Back to good old running tights & shorts, plus a hooded sweatshirt for this morning's jaunt. Today's run was a mix of lighter & a bit harder.
2 minute jog to track
Then, 300m jog, 100m race-pace x 4 laps
Then, 100m jog, 100m race-pace x 8 times
Walked home for recovery.
Little hard to see the track lines of the 100m marks at 5:45am this time of year. Sun was just starting to come out as soon as my run was done, so I was trying to hit my back-up light on the watch to glance at my times. Seemed to be hitting the 100's in 20-21 seconds. I feel though I need to start hitting some 200, 300, and 400m intervals soon, like a good old ladder style workout of jog 100, RP 100, jog 200, RP 200, etc up to 400m, then back down again. That might be a Thursday workout, we'll see how my body feels. I know Wednesday is a heck of a day lined up for work already, so I'll play that by ear. I feel its best to adjust to how your body feels for your workouts. There's nothing wrong with doing that, its not like someone's going to come & scold you for changing up your plan slightly on a workout.
And, actually, I am not going by much of a plan right now as I go, other than sticking to the main principles of doing high-intensity interval workouts as my staple. I simply have varied the totals in distance of what I have done for my race-pace efforts. Some days I might do 1600m worth of RP stuff, others its 1000, or like today, it ended up being 1200m worth. My overall plan calls for getting in about 2-2.5 miles a workout, 3 workouts a week. The princples dictate my workout focus, not just a set-in-stone-tablet plan to follow.
That's it for now....
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
PS: I still need a few volunteers to read my new guide, "7 Weeks to 7 Minutes", to get some feedback & opinions on it. If you have an interest, please email me at Rick@ASAPWorkouts.com and put "7 Weeks" in the subject. Thanks!
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