Run, Lift, Repeat

Greetings,

The past week was a mix of lifting and running workouts. With the new job, I have more time in the mornings to workout now and its been a nice boost to the day to start things off with a workout.

Monday was an HWR day of a 10 minute circuit. I really love the HWR circuits, as they are brief, intense and short on time for effectiveness.

Tuesday and Thursday were track workouts.  Tuesday I did some 100/100's, which is easy for 100, hard at race pace for 100, in a continuous fashion.  I started with a 1/2 mile warm-up, then went into the 100/100's for 6 laps worth (12 cycles of 100/100's).

Thursday was the 2nd track workout of the week, with 200/200's. That started out with a 1/2 mile warm-up, followed by 2 miles worth of 200/200's, getting under 7 minutes a mile in my mile pace for the 2 mile portion on the track. This workout felt like a good mimic of a 5K pace, since you may be alternating paces quite a bit in some races due to hills, wind, and other race day happenings (such as getting around people in a surge).

Wednesday was just an easy run, going 2.5 miles on the Finley 5K route.  I didn't do the whole route of course, but finished up 2.5 miles in under 20 minutes for a nice, solid, steady pace. 

Friday was another HWR day, mixing in my kettlebell with some Swings and Cleans for some portions of the circuit.  I like mixing in kettlebell exercises with the HWR videos a lot.

Check out the HWR videos, all 50+ of them, for less than $1 per workout: http://tinyurl.com/cbhwrevsale

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Are you a Kindle book reader?  The new Kindle Unlimited plan is a nice boost for my guides, as a majority of them are on the KU plan now. "Just Swing It!" is taking the lead overall as the most downloaded in the KU plan this month so far, as well as last month.

See which one of my training guides meets your needs and download a few of them today at http://tinyurl.com/rkofp

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Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak