Daily RAW: 7/25/13 - Week #4, RABC Wo #2, Track Workout - Overseas Training via Kindle

Greetings RAW Warriors,

Today's routine is the RABC Workout #2 of Week 4 of Phase 3.0. 

I also have a track workout that I've done (just fresh off the track today!) and also a unique email inquiry about one of my guides from an athlete in Germany. Yes, Germany.

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Deadlifts: 4 x 5
Bench Press: 4 x 5

Pulldowns: 4 x 8
All-Star Sit-Ups: 4 x 5 each side

4 Minute Warning: 20/10 x 2 each minute
Bodyweight Squats
Push-Ups
Total Body Extensions
Burpees

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Had a good track workout today to break in the new neon green Nike Pegasus' got last weekend. Here's how it went:

Race Pace 100, Jog 100 x 4 - 3:15 total time, rested until 5 minutes came on the clock (1:45 rest)
Race Pace 200, Jog 200 x 2 - 3:15 total time, rested 1:45
Race Pace 200, Jog 200 x 2 - 3:15 total time, rested 1:45
Race Pace 200, Jog 200, Race Pace 100, Jog 100 x 2 - 3:15 total time, rested 1:45
Race Pace 200, Jog 200 x 1 - Done in 1:30, rested 1:00
All-Out Race Pace 400: done in 1:20, rested and rode bike home.

2.5 miles total, with the race pace/jog's time total in each interval, I was going faster per lap than a 5K pace that I do.  Even though it was hard/easy, hard/easy in different interval lengths, the total time in each 800m section still adds up to an effort time.

The 400 at the end was a good one to end on.  I debated at doing a 100/100 x 2, or a plain old 200/200, but the time and speed was feeling good enough to see what I had and cranked it out a bit.
I was expecting an 85 time but surprised myself with an 80.  I'm not saying it was the shoes, but I was sure feeling responsive in the hard efforts of race paces today.
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This past Monday, I got a surprising email over Facebook from a Kindle guide reader in Germany, who is in her mid-30's and training for the Masters Championships in her age group.  She read my guide "Back on Track" and wanted some further advice for her running plan.  She mentioned how she liked my 'low mileage' style of training when it comes to running and how most high mileage plans don't work for her lifestyle with a job, husband, and 2 kids to boot.

I never thought that I'd be able to help someone with a little 99 cent guide overseas like that, but its a fantastic way to help train someone overseas via the international capabilities of Kindle guides being sold that way. 

Feel free to take a look at what "Back on Track" and all my other guides can do for you, at http://tinyurl.com/rkofp
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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak