More KB Cardio & Another "Big 1"
Greetings,
Today's workout was a steady stream of Kettlebell Clean & Presses, alternating sides in a typical Tabata circuit style of 20s work, 10s rest, for a full 20 minutes today.
I usually do 10-15 minutes, but wanted to test the waters of pushing it to 20 minutes today under this work/rest format.
I used my 40# kettlebell and stuck with it the whole way, getting 5 reps per 20s period. I'd switch & hold it in the 'rack' position on the other side as I rested, that way my body is still 'working' at holding the weight and adding a bit more of a test to the routine.
So, with 5 per arm, 10 total per minute, you do the math and you get 200 reps total with 40#/rep. All in all, its 200 cleans + 200 presses that followed each clean, so technically its about 400 reps of work in 20 minutes.
If you've never done kettlebell workouts, you don't know how a simple clean & press routine can tax you when you're first doing it. Like anything else, its a learning curve & process to it, so once you get more proficient at it, the endurance follows.
I also got a new 'toy' today, and I figured for $30 if it didn't work so well, I wasn't out much. I mean, I spent $40 on the Perfect Push-Up handles and felt they were well worth the money for what they delivered.
I found the Iso7X isometric training device today in the store. Yes, you may have seen it on TV as I have, and wondered what its all about. Well, it promotes static, isometric training, and this device has a nice little gauge on it to help measure your isometric strength in each hold you do. There are 36 exercises on a wall chart for it.
I know a lot of trainers do stabilization training methods of bodyweight isometrics, so I thought maybe this device is worth trying out. I know the range of motion is limited, but at least you have a measuring process to go by. With some exercises like Planks, you go more for extended times to hold such positions. This at least gives you some measurements to shoot for, instead of just more & more time to hold a given position.
Anyhow, I did find it pretty neat and will try it out. I mean, what can I lose with its recommendation of doing just a few exercises, holding them for 7 seconds in their desired positions? It's not going to take much time, and if it can complement my training a bit, I'll give it a shot.
------------------
In more MAJOR news, I have been thinking of having another Virtual 1-Mile Race again through the 1MileNation.com blog. My first attempt at this was on April 18th, 2009, dubbed "The Big 1". Turnout was small, as only 7 runners participated, but it certainly was something to try generate interest in such an event. I did get mentioned in a running magazine's e-newsletter about the event, and ended up getting ragged on because my suggestion of running 1600m instead of a 'true Mile' of 1609.2m was an atrocity or something.
Well, I don't see anyone else's running blog trying to focus on getting people to be active and fit by focusing on one of the tougher races out there: the 1600m distance. I have seen on another running community site that other bloggers are trying to hold their own virtual races, but these are 5K, 10K, half marathon, and marathon based, coinciding with other actual races elsewhere.
I feel anyone should be able to test themselves on the 1600m, or true 1-Mile distance, and still test themselves effectively through those races. Back in my track coaching days, we would always call the 1600m race the "Mile" even though we knew it wasn't a full Mile distance. It's just an ever-present 'nickname' for that distance because in our metrically-challenged nation, we want things measured in OUR measurements. Sometimes you're just better off telling people that a 5K race is "just over 3 miles" because when you say its 5000 meters, you still get a 'what the heck?' look from their faces and you end up saying "3.1 miles" and they seem much happier at the end of the conversation....whew, what a little rant there.
Anyways, The next race is set for January 30th-31st, 2010, and its dubbed:
The Big 1...On The 'Mill!"
Participants can perform their own 1-Mile race on a treadmill this time around. This is to make it easier for those in cold, winter conditions who can't get out and run a quality mile for safety reasons. I've tried running fast in cold weather, & its not easy or quite safe to do as you try to run on crushed snow & avoid slipping on ice patches that pop up along your way.
All you need to do is pre-register with me, by sending in your Name, Age, M or F, and City/Country information to me at Rick@ASAPWorkouts.com.
If pre-register by January 1st, I will send you a free gift of my new guide,
"7 Weeks to 7 Minutes", a $9 download value and $12 paperback value!
Why would I be giving this away?
For one, its Christmas season. I love giving stuff to people. So, why not give away what I think is my best little training guide for those who can focus on the Mile for fitness & running performance improvement!
Another reason: its helps get the word out there that people can get in shape through running instead of going the "5K to Marathon" ladder route of racing. I enjoy 5K's a lot, but I don't want to follow the ladder of races that everyone seems to think they have to follow when running becomes an addiction. I'll stick with 5K's and my track races, because it helps keep my workouts short, my workouts effective and my fitness levels high. Getting the word out there, that there is another way to get in shape through running, is what I want to do with this blog, this race, and this guide. You can help build this "Nation" of runners by passing along the news of this race to your friends, family, co-workers, etc.
So, let's build up the 1MileNation together, shall we? Let's get more people out there who are active and stuck in a world of long/slow training methods, or who simply need something to motivate them to make 2010 their fittest year yet! Hey, they'll get a free training guide for accepting the challenge of "The Big 1...On The 'Mill!"! We'll both help them out in the process.
Just simply send them to this blog, or to this special page, to help them sign up, ASAP:
http://ASAPWorkouts.com/1MNVR.html
So, get to it, folks!
We got a race to prepare for together!
'Til Next Time...
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Today's workout was a steady stream of Kettlebell Clean & Presses, alternating sides in a typical Tabata circuit style of 20s work, 10s rest, for a full 20 minutes today.
I usually do 10-15 minutes, but wanted to test the waters of pushing it to 20 minutes today under this work/rest format.
I used my 40# kettlebell and stuck with it the whole way, getting 5 reps per 20s period. I'd switch & hold it in the 'rack' position on the other side as I rested, that way my body is still 'working' at holding the weight and adding a bit more of a test to the routine.
So, with 5 per arm, 10 total per minute, you do the math and you get 200 reps total with 40#/rep. All in all, its 200 cleans + 200 presses that followed each clean, so technically its about 400 reps of work in 20 minutes.
If you've never done kettlebell workouts, you don't know how a simple clean & press routine can tax you when you're first doing it. Like anything else, its a learning curve & process to it, so once you get more proficient at it, the endurance follows.
I also got a new 'toy' today, and I figured for $30 if it didn't work so well, I wasn't out much. I mean, I spent $40 on the Perfect Push-Up handles and felt they were well worth the money for what they delivered.
I found the Iso7X isometric training device today in the store. Yes, you may have seen it on TV as I have, and wondered what its all about. Well, it promotes static, isometric training, and this device has a nice little gauge on it to help measure your isometric strength in each hold you do. There are 36 exercises on a wall chart for it.
I know a lot of trainers do stabilization training methods of bodyweight isometrics, so I thought maybe this device is worth trying out. I know the range of motion is limited, but at least you have a measuring process to go by. With some exercises like Planks, you go more for extended times to hold such positions. This at least gives you some measurements to shoot for, instead of just more & more time to hold a given position.
Anyhow, I did find it pretty neat and will try it out. I mean, what can I lose with its recommendation of doing just a few exercises, holding them for 7 seconds in their desired positions? It's not going to take much time, and if it can complement my training a bit, I'll give it a shot.
------------------
In more MAJOR news, I have been thinking of having another Virtual 1-Mile Race again through the 1MileNation.com blog. My first attempt at this was on April 18th, 2009, dubbed "The Big 1". Turnout was small, as only 7 runners participated, but it certainly was something to try generate interest in such an event. I did get mentioned in a running magazine's e-newsletter about the event, and ended up getting ragged on because my suggestion of running 1600m instead of a 'true Mile' of 1609.2m was an atrocity or something.
Well, I don't see anyone else's running blog trying to focus on getting people to be active and fit by focusing on one of the tougher races out there: the 1600m distance. I have seen on another running community site that other bloggers are trying to hold their own virtual races, but these are 5K, 10K, half marathon, and marathon based, coinciding with other actual races elsewhere.
I feel anyone should be able to test themselves on the 1600m, or true 1-Mile distance, and still test themselves effectively through those races. Back in my track coaching days, we would always call the 1600m race the "Mile" even though we knew it wasn't a full Mile distance. It's just an ever-present 'nickname' for that distance because in our metrically-challenged nation, we want things measured in OUR measurements. Sometimes you're just better off telling people that a 5K race is "just over 3 miles" because when you say its 5000 meters, you still get a 'what the heck?' look from their faces and you end up saying "3.1 miles" and they seem much happier at the end of the conversation....whew, what a little rant there.
Anyways, The next race is set for January 30th-31st, 2010, and its dubbed:
The Big 1...On The 'Mill!"
Participants can perform their own 1-Mile race on a treadmill this time around. This is to make it easier for those in cold, winter conditions who can't get out and run a quality mile for safety reasons. I've tried running fast in cold weather, & its not easy or quite safe to do as you try to run on crushed snow & avoid slipping on ice patches that pop up along your way.
All you need to do is pre-register with me, by sending in your Name, Age, M or F, and City/Country information to me at Rick@ASAPWorkouts.com.
If pre-register by January 1st, I will send you a free gift of my new guide,
"7 Weeks to 7 Minutes", a $9 download value and $12 paperback value!
Why would I be giving this away?
For one, its Christmas season. I love giving stuff to people. So, why not give away what I think is my best little training guide for those who can focus on the Mile for fitness & running performance improvement!
Another reason: its helps get the word out there that people can get in shape through running instead of going the "5K to Marathon" ladder route of racing. I enjoy 5K's a lot, but I don't want to follow the ladder of races that everyone seems to think they have to follow when running becomes an addiction. I'll stick with 5K's and my track races, because it helps keep my workouts short, my workouts effective and my fitness levels high. Getting the word out there, that there is another way to get in shape through running, is what I want to do with this blog, this race, and this guide. You can help build this "Nation" of runners by passing along the news of this race to your friends, family, co-workers, etc.
So, let's build up the 1MileNation together, shall we? Let's get more people out there who are active and stuck in a world of long/slow training methods, or who simply need something to motivate them to make 2010 their fittest year yet! Hey, they'll get a free training guide for accepting the challenge of "The Big 1...On The 'Mill!"! We'll both help them out in the process.
Just simply send them to this blog, or to this special page, to help them sign up, ASAP:
http://ASAPWorkouts.com/1MNVR.html
So, get to it, folks!
We got a race to prepare for together!
'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 12/16/2009 6:47 PM 
Categories: uncategorized
Tags: virtual 1 mile race mile training 1 mile race interval training
Categories: uncategorized
Tags: virtual 1 mile race mile training 1 mile race interval training
Hi Rick, I'd definitely like to do this again! Does it have to be on a treadmill though? I am a complete klutz on those things.
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Yes, if you wanted to do it outside, why stop you? I just chose the treadmill because up in my area, its pretty much a safety issue with running outside in this part of the country. I thought more people might do it on a treadmill if they live in colder areas.
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