3-2-1, Hill-Done, Run
Greetings,
Well, this past week only allowed basically time for 1 morning run on Tuesday. Thursday was a big, jam-packed day from 6am onward, meaning hardly any time for a run in the morning or later. I worked 6am to 2pm, then we left at 2:30pm for a volleyball game, not getting back until 11pm. We had no practice on Friday, so I didn't have to come to work too early on my last day of work at the Chevy dealer. Slept in until 6:30, went to work at 7:30, had an hour lunch break, and finished off the day at 5pm. I relaxed the rest of the night, since the week really caught up to me. It was a good night for a run, temp-wise & wind-wise, but my body was already worn out from Thursday & Friday's final push to get some cars cleaned up for the dealer. I wanted to end on a good note with that job.
Saturday I took in an auction sale, which took a long time, but it was worth the wait. I saw an old Precor cross-country ski machine, in very, very good condition, and figured hardly anyone would bid on it. Well, it was basically the very LAST thing to go in the auction, and by that point, the crowd had wittled down to a few people, and no one wanted it. I won it for $10. Still works great and is in great condition overall. No scuffs, marks, or tears in anything. Other great deals included a $20, 19" TV, a $13 shop-vac, and $4 stereo for my garage. I plan to use the XC skier during the winter months 2-3x a week, since my running will be minimal outside.
This morning's run was a bit cool & windy, as some much cooler temps are coming our way and this morning is the start of that big push. Here's what I decided to do for the run:
Jog 3 minutes, 2 minutes of which were going down to the track.
3 minutes Tabata style (20s race-pace, 10s coast)
Jog 2 minutes
2 minutes Tabata style
Jog 1 minute
1 minute Tabata style
This ended at 12 minutes, exactly at my starting point on the track. I then walked for 2 minutes around the track, until I got to the 200m mark. This gave me a 100m straightaway, plus the driveway to transfer onto for a nice little hill. But after that hill, there was one more block to go uphill for one final push. I wanted to see what my time would be, going over that entire stretch, from track, to first hill, and the 2nd hill. Got it all in about 55 seconds. This is roughly equivalent to a 300m time on a flat stretch on the track.
That ended the workout at 15 minutes, with a good 5 minute walk for recovery back home.
So, I was able to get in a little track work & hill work in that entire workout time frame, only lasting 15 minutes. And within that 15 minutes, I was able to get 6 minutes worth of hard effort on the track during the Tabata interval sections. I was averaging about 1 lap for every 3, 30 second Tabata periods of time. So, that gave me roughly a 6-minute mile pace for the average time of Tabata intervals added up.
You can do a lot of variations with the Tabata style intervals alone, if you're looking for a new edge to your same old workouts.
For more on Tabata intervals and their variations, please check out http://asapworkouts.com/turbo.pdf.
I have been using Tabata style intervals within the conditioning sessions for my volleyball players I coach. So, Tabata intervals can be beneficial for more than just runners, too.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Well, this past week only allowed basically time for 1 morning run on Tuesday. Thursday was a big, jam-packed day from 6am onward, meaning hardly any time for a run in the morning or later. I worked 6am to 2pm, then we left at 2:30pm for a volleyball game, not getting back until 11pm. We had no practice on Friday, so I didn't have to come to work too early on my last day of work at the Chevy dealer. Slept in until 6:30, went to work at 7:30, had an hour lunch break, and finished off the day at 5pm. I relaxed the rest of the night, since the week really caught up to me. It was a good night for a run, temp-wise & wind-wise, but my body was already worn out from Thursday & Friday's final push to get some cars cleaned up for the dealer. I wanted to end on a good note with that job.
Saturday I took in an auction sale, which took a long time, but it was worth the wait. I saw an old Precor cross-country ski machine, in very, very good condition, and figured hardly anyone would bid on it. Well, it was basically the very LAST thing to go in the auction, and by that point, the crowd had wittled down to a few people, and no one wanted it. I won it for $10. Still works great and is in great condition overall. No scuffs, marks, or tears in anything. Other great deals included a $20, 19" TV, a $13 shop-vac, and $4 stereo for my garage. I plan to use the XC skier during the winter months 2-3x a week, since my running will be minimal outside.
This morning's run was a bit cool & windy, as some much cooler temps are coming our way and this morning is the start of that big push. Here's what I decided to do for the run:
Jog 3 minutes, 2 minutes of which were going down to the track.
3 minutes Tabata style (20s race-pace, 10s coast)
Jog 2 minutes
2 minutes Tabata style
Jog 1 minute
1 minute Tabata style
This ended at 12 minutes, exactly at my starting point on the track. I then walked for 2 minutes around the track, until I got to the 200m mark. This gave me a 100m straightaway, plus the driveway to transfer onto for a nice little hill. But after that hill, there was one more block to go uphill for one final push. I wanted to see what my time would be, going over that entire stretch, from track, to first hill, and the 2nd hill. Got it all in about 55 seconds. This is roughly equivalent to a 300m time on a flat stretch on the track.
That ended the workout at 15 minutes, with a good 5 minute walk for recovery back home.
So, I was able to get in a little track work & hill work in that entire workout time frame, only lasting 15 minutes. And within that 15 minutes, I was able to get 6 minutes worth of hard effort on the track during the Tabata interval sections. I was averaging about 1 lap for every 3, 30 second Tabata periods of time. So, that gave me roughly a 6-minute mile pace for the average time of Tabata intervals added up.
You can do a lot of variations with the Tabata style intervals alone, if you're looking for a new edge to your same old workouts.
For more on Tabata intervals and their variations, please check out http://asapworkouts.com/turbo.pdf.
I have been using Tabata style intervals within the conditioning sessions for my volleyball players I coach. So, Tabata intervals can be beneficial for more than just runners, too.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
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