Seasons Change, Seasons Change...
Greetings,
Well, with temps in the 50's and near 60 in November, and with time to use on a day off, I felt that I better get out there for one good old track run for 2009. I thought with our cold spell in October that I'd be said & done with track workouts, but I was wrong.
Today's workout called for simplicity and nothing too fancy. Since its been a good month from my last actual outdoor run on a track, I knew I couldn't instantly be in 'race form', but I wanted to see how far off I was from it.
Here's today's awesome little Track-Attack:
Warm-up jog to the track
2-minutes on the track (1 lap)
Jog 100m, Race-Pace effort 100m, x 12 times.
Aimed for 20-22 seconds on the RP efforts. Struggled on the first 3-4 of the 12 intervals, but was able to find a groove and hit 20-22 fairly well.
After the half-mile of warming up and 1.5 miles of 3/4's mile hard, 3/4's mile easy, I walked 200m, taking roughly 2 minutes on that, with 1 more minute of stationary rest. At the 17 minute mark, I took off down the 100m straightaway, heading towards the hill that brings you out of the football field. Got that section in roughly 30 seconds. Nice finisher to the workout.
I decided to walk it home after that.
Start time to end time was under 23 minutes on this.
In other news, our volleyball season will have its last game, as we lost in the semi's on Tuesday night and will play in the 3rd place game for our Region tourney on Thursday. It was a great season as my first season of coaching volleyball.
I'm getting ready now to transition back into some part-time personal training sessions for our new fitness center. My work day is 6:30-2:30 for the school, so after that, I have plenty of time to train people for fitness & sports.
So, as one season ends, another will begin shortly for me, this time the season of fitness training, which usually builds up and hits a peak around New Year's at this time of year.
I'm still working on that "Manifesto" I was talking about in the last blog post. That's going to take a while to do!
I took a big part of my day off today to do some remodeling on a budget. My basement's main room was pretty bland, and needed a makeover. So, I took a lot of my stuff from in my living room, and started putting it downstairs in this main room. My main goal with it was to convert it into a recreation room for my niece & nephew when they come & see me. I had a collection of license plates and dealer plates from my old job at the Chevy dealer, and I have a host of other sports awards & pictures. I even have my school's old locker room's poster/chalkboard, which was garbage for the school, but a nice treasure for me on my basement wall. It was also nice to create a 'basketball' memory wall and a 'running' memory wall full of my stuff. It was a fun little project that cost me zero dollars to do.
That's all for now, 'til next time...
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Well, with temps in the 50's and near 60 in November, and with time to use on a day off, I felt that I better get out there for one good old track run for 2009. I thought with our cold spell in October that I'd be said & done with track workouts, but I was wrong.
Today's workout called for simplicity and nothing too fancy. Since its been a good month from my last actual outdoor run on a track, I knew I couldn't instantly be in 'race form', but I wanted to see how far off I was from it.
Here's today's awesome little Track-Attack:
Warm-up jog to the track
2-minutes on the track (1 lap)
Jog 100m, Race-Pace effort 100m, x 12 times.
Aimed for 20-22 seconds on the RP efforts. Struggled on the first 3-4 of the 12 intervals, but was able to find a groove and hit 20-22 fairly well.
After the half-mile of warming up and 1.5 miles of 3/4's mile hard, 3/4's mile easy, I walked 200m, taking roughly 2 minutes on that, with 1 more minute of stationary rest. At the 17 minute mark, I took off down the 100m straightaway, heading towards the hill that brings you out of the football field. Got that section in roughly 30 seconds. Nice finisher to the workout.
I decided to walk it home after that.
Start time to end time was under 23 minutes on this.
In other news, our volleyball season will have its last game, as we lost in the semi's on Tuesday night and will play in the 3rd place game for our Region tourney on Thursday. It was a great season as my first season of coaching volleyball.
I'm getting ready now to transition back into some part-time personal training sessions for our new fitness center. My work day is 6:30-2:30 for the school, so after that, I have plenty of time to train people for fitness & sports.
So, as one season ends, another will begin shortly for me, this time the season of fitness training, which usually builds up and hits a peak around New Year's at this time of year.
I'm still working on that "Manifesto" I was talking about in the last blog post. That's going to take a while to do!
I took a big part of my day off today to do some remodeling on a budget. My basement's main room was pretty bland, and needed a makeover. So, I took a lot of my stuff from in my living room, and started putting it downstairs in this main room. My main goal with it was to convert it into a recreation room for my niece & nephew when they come & see me. I had a collection of license plates and dealer plates from my old job at the Chevy dealer, and I have a host of other sports awards & pictures. I even have my school's old locker room's poster/chalkboard, which was garbage for the school, but a nice treasure for me on my basement wall. It was also nice to create a 'basketball' memory wall and a 'running' memory wall full of my stuff. It was a fun little project that cost me zero dollars to do.
That's all for now, 'til next time...
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
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