Tabata's in 3's....
Greetings,
It looks like we are on the brink of a major winter storm heading our way up here in ND, stretching through SD & MN as well as other states south of there. The flurries are just beginning their onset in the past few hours as I type this out. After work today, which was a day of painting a locker room's floor at the school, I think I had too many paint fumes. Wasn't feeling up for a run after work, so I took a nap, getting some cleaner air inside me. After the nap, I decided to stay home & use my XC ski machine, since its been a while and I like to cross-train with it in my mix of training.
Here's the XC skier workout:
3 minutes easy
3 minutes Tabata (20s fast, 10s easy x 6)
repeated that entire pattern 2 more times, for an 18 minute total workout.
I got 4.1 miles according to the readout on my machine. I still don't know how this correlates with running efforts, but the Tabata periods are the main focus for me anyway when I work on this machine.
I've also been playing with my Iso7x isometric exercise gadget. Trying to use it every day for a few basic target areas, like chest, back, bi's & tri's, and my abs. I'm not really taking this thing seriously for now. Mainly tinkering with it, because I feel my main strength workouts and KB workouts are doing their job well enough.
I've been reading my new Convict Conditioning book, which I'm maybe almost half-ways through. Its my goal to end it by the time New Year's comes, and then perhaps try the program and their suggestions out for the month of January. I'm thinking of doing CC's program only for my strength, and since I'm not finished with the book, I'm not sure how they recommend mixing any running into the program. If anything, I would do the CC program and continue with my runs. Since my strength program right now is at near maximal levels and I continually test out a 5RM weight, I will at least know at the end of my training for it where I stand for strength levels. The true test will be seeing how much the bodyweight only exercises will maintain or improve that strength level.
Plans for Thursday are to do a strength workout, I might do a KB workout on Christmas. I should have the time for it, since I'm staying put and my only Christmas visit will be to my parents home, 2 blocks away. We will be hit with a ton of snow anyway the way it looks, so I might be getting a few High Intensity Interval Snow Shoveling sessions in throughout the weekend.
If you haven't done so, and I know a lot of people haven't yet, you should SIGN UP NOW for the 1MileNation.com 1-Mile Virtual Race for January 30-31, 2010! Why haven't you signed up already: you get a FREE training guide from yours truly as my Christmas & New Year's gift to you, just for signing up for this race. Registrants who register early will get my new guide, "7 Weeks to 7 Minutes", which is a $9 download value and $12 Paperback value... Email me, RIGHT NOW, because you know you want to sign up for this event (all you have to do is run your Mile race on a treadmill, or you can even do it outside if the weather permits in your area!) - Email me at Rick@ASAPWorkouts.com right now!
Encourage others to sign up and train for this race as well...its a great way to start off 2010 with a 4 week jumpstart to get in shape for a 1-Mile Race at the end of the month!
I will still be taking people for the race after January 1st, its just that they won't be getting their Free Guide after that date. So, now is the perfect time to sign up, it just takes an email to tell me your name, age, male/female, and where you are from!
Spread the word!
Until next time,
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
It looks like we are on the brink of a major winter storm heading our way up here in ND, stretching through SD & MN as well as other states south of there. The flurries are just beginning their onset in the past few hours as I type this out. After work today, which was a day of painting a locker room's floor at the school, I think I had too many paint fumes. Wasn't feeling up for a run after work, so I took a nap, getting some cleaner air inside me. After the nap, I decided to stay home & use my XC ski machine, since its been a while and I like to cross-train with it in my mix of training.
Here's the XC skier workout:
3 minutes easy
3 minutes Tabata (20s fast, 10s easy x 6)
repeated that entire pattern 2 more times, for an 18 minute total workout.
I got 4.1 miles according to the readout on my machine. I still don't know how this correlates with running efforts, but the Tabata periods are the main focus for me anyway when I work on this machine.
I've also been playing with my Iso7x isometric exercise gadget. Trying to use it every day for a few basic target areas, like chest, back, bi's & tri's, and my abs. I'm not really taking this thing seriously for now. Mainly tinkering with it, because I feel my main strength workouts and KB workouts are doing their job well enough.
I've been reading my new Convict Conditioning book, which I'm maybe almost half-ways through. Its my goal to end it by the time New Year's comes, and then perhaps try the program and their suggestions out for the month of January. I'm thinking of doing CC's program only for my strength, and since I'm not finished with the book, I'm not sure how they recommend mixing any running into the program. If anything, I would do the CC program and continue with my runs. Since my strength program right now is at near maximal levels and I continually test out a 5RM weight, I will at least know at the end of my training for it where I stand for strength levels. The true test will be seeing how much the bodyweight only exercises will maintain or improve that strength level.
Plans for Thursday are to do a strength workout, I might do a KB workout on Christmas. I should have the time for it, since I'm staying put and my only Christmas visit will be to my parents home, 2 blocks away. We will be hit with a ton of snow anyway the way it looks, so I might be getting a few High Intensity Interval Snow Shoveling sessions in throughout the weekend.
If you haven't done so, and I know a lot of people haven't yet, you should SIGN UP NOW for the 1MileNation.com 1-Mile Virtual Race for January 30-31, 2010! Why haven't you signed up already: you get a FREE training guide from yours truly as my Christmas & New Year's gift to you, just for signing up for this race. Registrants who register early will get my new guide, "7 Weeks to 7 Minutes", which is a $9 download value and $12 Paperback value... Email me, RIGHT NOW, because you know you want to sign up for this event (all you have to do is run your Mile race on a treadmill, or you can even do it outside if the weather permits in your area!) - Email me at Rick@ASAPWorkouts.com right now!
Encourage others to sign up and train for this race as well...its a great way to start off 2010 with a 4 week jumpstart to get in shape for a 1-Mile Race at the end of the month!
I will still be taking people for the race after January 1st, its just that they won't be getting their Free Guide after that date. So, now is the perfect time to sign up, it just takes an email to tell me your name, age, male/female, and where you are from!
Spread the word!
Until next time,
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
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