Tabata's just flat-out rule...
Greetings,
This morning's run felt like another round of Tabata-style running. Here's how it went:
2 minutes jog to track
1 minute jog on track
Then, 20s race-pace, 10s coast x 10
(This was about 3 & 1/4 laps to do)
2.5 minute jog back home.
Had to make this a quick one today, because today I start work a bit eariler, and leave a bit earlier, due to a new part-time job. I am now the assistant coach for my school's volleyball team, and I start tonight with that.
I'm really looking forward to getting back into coaching once again, as it has been 2 years since my last season of coaching, which was for a cross-country team as their head coach.
I took a sabbatical of sorts from coaching & training after that season, and prepared for entering a seminary. After applying and not getting accepted, in mid-2008, that changed my future plans, for sure. I've been itching to get back into coaching since then, and now, the time has arrived.
I still plan to keep on running as long as the weather is decent and there are a few races left here & there in the region. I am not sure of the race I have coming up on the 29th, since this coaching job has started and I haven't seen the schedule for it. There are a few Saturday's that are tournaments for the team, so that may conflict with a few of my running plans.
So, as my daily schedule gets filled up a bit more, that means I have to be even more cautious on how well I spend my exercise time. Tabata's come in very handy for that, making for hard, brief workouts that get you up to speed and keep you there.
One final thing: I have had a few more reviewers chime in on their thoughts for my new upcoming guide, "7 Weeks to 7 Minutes", one of which was a high school XC runner. I won't give his testimony word for word, but in essence, he wrote to me how it has helped him understand more of what it takes to run faster for his sport, because he really didn't know too much about that other than what he's been 'told to run like' for cross-country. All I've really done with this guide is take my time-tested program structure for cross-country running, and tailored the same principles down to the mile distance. 3 hard workouts/week, easy runs on your own if you wish. The main thing is to run fast, and run fast often enough so your body's prepared for it. Much in the same way any other sports team will train: you don't tell basketball athletes to do 30-40 minutes of contiuous, full-court lay-ups to get in 'game speed' shape for basketball. You have them do drills that get them moving at 'game speed', not slow-speed. I feel runners need to prepare in the same way, and if one is to expect improvements, you gotta be moving fast to get faster, period.
So, if you'd like to review that, please email me at Rick@ASAPWorkouts.com. Put "7 Weeks" in the subject, please, and I'll send you it as soon as I can for review.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
This morning's run felt like another round of Tabata-style running. Here's how it went:
2 minutes jog to track
1 minute jog on track
Then, 20s race-pace, 10s coast x 10
(This was about 3 & 1/4 laps to do)
2.5 minute jog back home.
Had to make this a quick one today, because today I start work a bit eariler, and leave a bit earlier, due to a new part-time job. I am now the assistant coach for my school's volleyball team, and I start tonight with that.
I'm really looking forward to getting back into coaching once again, as it has been 2 years since my last season of coaching, which was for a cross-country team as their head coach.
I took a sabbatical of sorts from coaching & training after that season, and prepared for entering a seminary. After applying and not getting accepted, in mid-2008, that changed my future plans, for sure. I've been itching to get back into coaching since then, and now, the time has arrived.
I still plan to keep on running as long as the weather is decent and there are a few races left here & there in the region. I am not sure of the race I have coming up on the 29th, since this coaching job has started and I haven't seen the schedule for it. There are a few Saturday's that are tournaments for the team, so that may conflict with a few of my running plans.
So, as my daily schedule gets filled up a bit more, that means I have to be even more cautious on how well I spend my exercise time. Tabata's come in very handy for that, making for hard, brief workouts that get you up to speed and keep you there.
One final thing: I have had a few more reviewers chime in on their thoughts for my new upcoming guide, "7 Weeks to 7 Minutes", one of which was a high school XC runner. I won't give his testimony word for word, but in essence, he wrote to me how it has helped him understand more of what it takes to run faster for his sport, because he really didn't know too much about that other than what he's been 'told to run like' for cross-country. All I've really done with this guide is take my time-tested program structure for cross-country running, and tailored the same principles down to the mile distance. 3 hard workouts/week, easy runs on your own if you wish. The main thing is to run fast, and run fast often enough so your body's prepared for it. Much in the same way any other sports team will train: you don't tell basketball athletes to do 30-40 minutes of contiuous, full-court lay-ups to get in 'game speed' shape for basketball. You have them do drills that get them moving at 'game speed', not slow-speed. I feel runners need to prepare in the same way, and if one is to expect improvements, you gotta be moving fast to get faster, period.
So, if you'd like to review that, please email me at Rick@ASAPWorkouts.com. Put "7 Weeks" in the subject, please, and I'll send you it as soon as I can for review.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Posted by 1 Mile Nation at 8/20/2009 5:21 AM 
Categories: uncategorized
Tags: tabata training tabata interval training
Categories: uncategorized
Tags: tabata training tabata interval training
Hey Rick, I'd be interested to know your opinions on diet with your training. I get your training philosophy. But if you still eat crap you will run crap too. Any thoughts?
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Just try to keep it clean & lean, for the most part. I tend to keep most of my meals light during the day and feast at supper time. I have read I should do it the other way around, but I do it that way to try and keep the AM fat-burning going strong throughout the morning, eating light at lunch and keeping the metabolism going (which my work does anyway with what I do), then eating more at night to help refuel my tanks and let that go to work as I rest. I feel like I at least have some energy for my AM runs and other workouts.
All in all, it seems all the conflicting diet info out there all end up saying the same stuff in the end: eat lean & clean & try to get al lthe food groups in throughout the day.
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Everywhere says to eat a big breakfast and small dinner, I'm glad you say it works well to do the opposite. That's what I have been doing lately - good to know that's ok
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