Greetings,
The temps have come down a lot in the mornings yesterday and today. On Monday, it was in the 50's and a bit breezy from the north, making it for a great running temp for a run. I had about an 18 minute time, with change, 18:18 to be exact, for a 2.5 mile run, making for a nice smooth workout where I kept about a 7:20 pace for the run.
Since I have Tuesday Night Track (TNT) tonight, I opted for a bodyweight and KB workout this morning.
4 minutes of 20/10 work/rest for KB Swings
2 minutes of 20/10 with push-ups
2 minutes of 20/10 with sit-ups
2 minutes of 20/10 with KB cleans
I have been lacking a lot of KB/BW workouts since April, and I know its well past time to do some workouts like that again. I feel I need to follow the 20/10 pattern since that has many advantages.
- Short, brief workouts
- Easy transition between exercises
- very minimal equipment to use
- videos can be downloaded, burned onto DVD's if you wish
- workouts are easy to follow
I follow the Home Workout Revolution programs (and create my own with that style, of course) and have done so for a few years now. I feel they are better than most home workout video systems on the market and you're not bombarded with endless garbage of supplements to take after the sale.
Check it out at http://tinyurl.com/cbhwrevsale
If you ask me, its one of the most affordable home workout programs you will find.
50+ videos are yours for the taking.
Take a serious look at it here: http://tinyurl.com/cbhwrevsale
-------
Coffee choices this morning are Eight O-Clock Columbian Peaks, mixed with Café Latte. from OG.
Order your own OG coffee at http://tinyurl.com/kbcoffee
-----------
Swing & Sip!
Coach Rick
More than just some at-home workouts - find solid programs and products to help you with your fitness goals!
Tuesday, July 7, 2015
Saturday, July 4, 2015
Dashes at Dawn
Greetings,
It was pretty humid out this morning, but I got a good little track workout in. The air was eerily still and calm, and very humid, but I was able to get some kind of a track workout in.
1.5 mile ride to the track
Jog 100, race pace 100's x 8: 1600m total in 6:30 for time. I find that this series of jog/sprint over 100 meters each one for a mile is a good indicator of your 5K race pace. Its just about spot-on.
I walked for a good 4 minutes after this, then did one lap of 200/200, jog/race pace in 85 seconds. Rested about 1 minute, then did an all-out 400 in 82 to end the workout. Was just getting too humid for me to cool off, so I went back home.
Rode the bike back to my place, so its always nice to get some bike miles in on a trip to the track. It also helps cool you down a bit with the breeze generated by your ride.
Got finished with my morning coffee (OG Café Latte mixed in with some basic coffee) and checked my email. I got my affiliate information for SoloStrength, a very cool bodyweight training apparatus. They have doorway options, wall options, and free standing options. Bodyweight training is a trend that will never leave, and offers many functional movements to strengthen your body well. SoloStrength has some unique options for you, if you are serious about a home gym setup that will last.
Check out what they have to offer here:
http://solostrength.com/ctpevents/af/ASAPWorkouts
Hope you have a Happy & Safe 4th of July!
Celebrate your freedom to do whatever you want, like starting a home business and earning money by sipping, sampling, and sharing a great, All-American classic morning beverage: Coffee!
http://tinyurl.com/kbcoffee
Swing & Sip!
Coach Rick
It was pretty humid out this morning, but I got a good little track workout in. The air was eerily still and calm, and very humid, but I was able to get some kind of a track workout in.
1.5 mile ride to the track
Jog 100, race pace 100's x 8: 1600m total in 6:30 for time. I find that this series of jog/sprint over 100 meters each one for a mile is a good indicator of your 5K race pace. Its just about spot-on.
I walked for a good 4 minutes after this, then did one lap of 200/200, jog/race pace in 85 seconds. Rested about 1 minute, then did an all-out 400 in 82 to end the workout. Was just getting too humid for me to cool off, so I went back home.
Rode the bike back to my place, so its always nice to get some bike miles in on a trip to the track. It also helps cool you down a bit with the breeze generated by your ride.
Got finished with my morning coffee (OG Café Latte mixed in with some basic coffee) and checked my email. I got my affiliate information for SoloStrength, a very cool bodyweight training apparatus. They have doorway options, wall options, and free standing options. Bodyweight training is a trend that will never leave, and offers many functional movements to strengthen your body well. SoloStrength has some unique options for you, if you are serious about a home gym setup that will last.
Check out what they have to offer here:
http://solostrength.com/ctpevents/af/ASAPWorkouts
Hope you have a Happy & Safe 4th of July!
Celebrate your freedom to do whatever you want, like starting a home business and earning money by sipping, sampling, and sharing a great, All-American classic morning beverage: Coffee!
http://tinyurl.com/kbcoffee
Swing & Sip!
Coach Rick
Friday, July 3, 2015
Fat Bike Friday
Greetings,
I added in some kettlebell swings to the workout mix this week, some track stuff, some easy running, and a nice fat bike ride as well.
Monday was a nice run for 2.5 miles, nice and easy pace to start the week.
Tuesday was a 5 mile bike ride in the morning, with a 2.5 mile track workout in the evening for TNT, or Tuesday Night Track. I did 400's in 82-85 second times, doing one every 2:30 on the clock. After 2 miles of that in under 20 minutes, I then did some striders for 4 x 100 walk, 100 striders. Before the 2 miles under 20 minutes, I also did a warm-up 400 in 90 seconds to add up to 2.5 miles total.
Wednesday was a Swings workout in the morning, and a 7 mile ride after work.
Thursday was another 2.5 mile run in the morning. Today was a nice adventure ride in the country on "Fat Bike Friday", its kind of a summer theme I have going on, trying to get in a nice ride on the fat bike each Friday if I can.
As for coffee choices, I'm getting a mix of OG's Gourmet Black and Café Latte in the mornings, and a cup in the afternoon at times.
Check out OG's great tasting coffees and teas at http://tinyurl.com/kbcoffee
I'll be adding more kettlebells next week, just have to start doing it. Harder to make the choice between morning runs and kettlebell workouts this summer. Was a lot easier this winter to make that decision.
--------
Coach Rick
Kettlebells & Coffee
I added in some kettlebell swings to the workout mix this week, some track stuff, some easy running, and a nice fat bike ride as well.
Monday was a nice run for 2.5 miles, nice and easy pace to start the week.
Tuesday was a 5 mile bike ride in the morning, with a 2.5 mile track workout in the evening for TNT, or Tuesday Night Track. I did 400's in 82-85 second times, doing one every 2:30 on the clock. After 2 miles of that in under 20 minutes, I then did some striders for 4 x 100 walk, 100 striders. Before the 2 miles under 20 minutes, I also did a warm-up 400 in 90 seconds to add up to 2.5 miles total.
Wednesday was a Swings workout in the morning, and a 7 mile ride after work.
Thursday was another 2.5 mile run in the morning. Today was a nice adventure ride in the country on "Fat Bike Friday", its kind of a summer theme I have going on, trying to get in a nice ride on the fat bike each Friday if I can.
As for coffee choices, I'm getting a mix of OG's Gourmet Black and Café Latte in the mornings, and a cup in the afternoon at times.
Check out OG's great tasting coffees and teas at http://tinyurl.com/kbcoffee
I'll be adding more kettlebells next week, just have to start doing it. Harder to make the choice between morning runs and kettlebell workouts this summer. Was a lot easier this winter to make that decision.
--------
Coach Rick
Kettlebells & Coffee
Sunday, June 28, 2015
Races, Races, Races
Greetings, KB & Coffee Lovers!
Blog posts here have been pretty sparse. Just haven't thought about posting anything recently since I've been very busy this month with putting on 5 race & contest events, plus doing another 5K race myself.
I have mainly been getting in runs in the morning, an occasional bike ride some mornings, and a handful of afternoons with bike rides as well. Really enjoying the heck out of my fat bike out in the country.
I finally raced my first 5K of the season at Hillsboro, taking 1st in my age and watching a few fellow runners that I run with on our running club, they ended up taking 1st in their age groups too! A big surprise was seeing a former athlete I coached when he was in junior high, now running for a D-I college, taking the 5K race in 14:57! That was a great surprise to see for me as his former coach.
The races I've put on were on back to back nights, then 3 events in one week: a tag team race, a 5K/10K night, and also a Kids Dash & Jumps Contest. Things should tame down a bit after this last week.
As far as other races to do, I think I will probably do an area 5K close to the 4th of July if I can. There is also another area race in a couple of weeks I will probably try too.
---------
As far as coffee goes, I'm enjoying a mix of the regular Keurig options in the grocery store, plus some Gourmet Black and Café Latte options from OG. A Café Latte blended in with some basic coffee from a K-cup tastes pretty well.
Order up some OG coffee, tea, and other products at http://tinyurl.com/kbcoffee
-----------
Yes, I have been attacking the kettlebells again, too. Doing a fair amount of Swings as usual. Will be adding in Cleans plus Cleans and Presses soon, too. Til next time, keep swinging and sipping!
Blog posts here have been pretty sparse. Just haven't thought about posting anything recently since I've been very busy this month with putting on 5 race & contest events, plus doing another 5K race myself.
I have mainly been getting in runs in the morning, an occasional bike ride some mornings, and a handful of afternoons with bike rides as well. Really enjoying the heck out of my fat bike out in the country.
I finally raced my first 5K of the season at Hillsboro, taking 1st in my age and watching a few fellow runners that I run with on our running club, they ended up taking 1st in their age groups too! A big surprise was seeing a former athlete I coached when he was in junior high, now running for a D-I college, taking the 5K race in 14:57! That was a great surprise to see for me as his former coach.
The races I've put on were on back to back nights, then 3 events in one week: a tag team race, a 5K/10K night, and also a Kids Dash & Jumps Contest. Things should tame down a bit after this last week.
As far as other races to do, I think I will probably do an area 5K close to the 4th of July if I can. There is also another area race in a couple of weeks I will probably try too.
---------
As far as coffee goes, I'm enjoying a mix of the regular Keurig options in the grocery store, plus some Gourmet Black and Café Latte options from OG. A Café Latte blended in with some basic coffee from a K-cup tastes pretty well.
Order up some OG coffee, tea, and other products at http://tinyurl.com/kbcoffee
-----------
Yes, I have been attacking the kettlebells again, too. Doing a fair amount of Swings as usual. Will be adding in Cleans plus Cleans and Presses soon, too. Til next time, keep swinging and sipping!
Monday, June 1, 2015
Duathlon Done, Return to KB's
Greetings,
Well, my first Duathlon is in the books, it was a very enduring race to get through for me. Very similar to the past sprint triathlons I've done, but a bit different of course.
The sprint tri's were 500m swim, 12 mile bike, 5K run. The duathlon was 5K run, 25K bike, (15.5 miles) and 5K run to finish.
My goals were:
1. Get under 2 hours total time
2. Aim for 24 minute 5K's as my pace
3. Try to get the bike race in under an hour
Well, I got the 5K's done in approximately 24 minutes each, with the first mile being 7:15-20 paces and then slowing down for miles 2 & 3.
I did get under 2 hours of time, at 1:54 and change.
The bike ride was the hardest to get through on the 2nd half of the race.
At the actual halfway point of the race, I was at a 24 minute 5K with transition time, meaning I hopped on the bike at 24 minutes. I made the halfway point on the bike ride at 48... I was hoping I could make it back decently at 4 minutes/mile and really grab a good time. However, the wind and cold greatly slowed me down, as well as others in the race too. I was down from 3 min/mile pace with the wind to my back, to a 10-11mph, under 6 minute/mile pace for a ride into the wind for the next 7.75 miles. It was tough mentally to get through, but I finished the last half in 42 minutes on the bike. Then it was time to see what was left in the tank for the last 5K stretch.
I felt a little twinge in my right calf, and figured I better take a short water break at the turn-around for the last 2.5K of the 5K. I slowed down, and rested to get a good glass of water, which really made a difference to finish out the race. The wind wasn't much of a factor on the 5K course since it was on a nice bike path that went mostly east/west with a northerly wind.
All in all, I was happy with my time and took a nice day of rest on Sunday.
My friend from college, Nick, took 5th overall and 1st in our 30-39 age group. I took 9th in the age group. 44th overall out of 85 participants.
If I was to do this again, I will definitely look at a faster bike to get. My bike was a Schwinn Hybrid bike for road and gravel, so it was a cross between a mountain bike and a road touring bike. Since the ride was all on road, a true road bike for racing would be best to get, as a large majority of those bikes were racing bikes.
Today I started back up with a KB Swings protocol, as I feel its time to hit them once again after almost a 2 month absence. I devoted a lot of time to runs and rides, accumulating 71.5 miles of runs and 104 miles of rides total in the month of May alone.
June is busy with a few races and I will back off and still cross-train a lot with most likely alternating runs and rides each day, with longer rides on the weekends if time allows.
I'm also hitting some new coffee with the OG Café Latte. Enjoy a cup and order some at http://tinyurl.com/kbcoffee
------------
Swing & Sip!
Coach Rick
Well, my first Duathlon is in the books, it was a very enduring race to get through for me. Very similar to the past sprint triathlons I've done, but a bit different of course.
The sprint tri's were 500m swim, 12 mile bike, 5K run. The duathlon was 5K run, 25K bike, (15.5 miles) and 5K run to finish.
My goals were:
1. Get under 2 hours total time
2. Aim for 24 minute 5K's as my pace
3. Try to get the bike race in under an hour
Well, I got the 5K's done in approximately 24 minutes each, with the first mile being 7:15-20 paces and then slowing down for miles 2 & 3.
I did get under 2 hours of time, at 1:54 and change.
The bike ride was the hardest to get through on the 2nd half of the race.
At the actual halfway point of the race, I was at a 24 minute 5K with transition time, meaning I hopped on the bike at 24 minutes. I made the halfway point on the bike ride at 48... I was hoping I could make it back decently at 4 minutes/mile and really grab a good time. However, the wind and cold greatly slowed me down, as well as others in the race too. I was down from 3 min/mile pace with the wind to my back, to a 10-11mph, under 6 minute/mile pace for a ride into the wind for the next 7.75 miles. It was tough mentally to get through, but I finished the last half in 42 minutes on the bike. Then it was time to see what was left in the tank for the last 5K stretch.
I felt a little twinge in my right calf, and figured I better take a short water break at the turn-around for the last 2.5K of the 5K. I slowed down, and rested to get a good glass of water, which really made a difference to finish out the race. The wind wasn't much of a factor on the 5K course since it was on a nice bike path that went mostly east/west with a northerly wind.
All in all, I was happy with my time and took a nice day of rest on Sunday.
My friend from college, Nick, took 5th overall and 1st in our 30-39 age group. I took 9th in the age group. 44th overall out of 85 participants.
If I was to do this again, I will definitely look at a faster bike to get. My bike was a Schwinn Hybrid bike for road and gravel, so it was a cross between a mountain bike and a road touring bike. Since the ride was all on road, a true road bike for racing would be best to get, as a large majority of those bikes were racing bikes.
Today I started back up with a KB Swings protocol, as I feel its time to hit them once again after almost a 2 month absence. I devoted a lot of time to runs and rides, accumulating 71.5 miles of runs and 104 miles of rides total in the month of May alone.
June is busy with a few races and I will back off and still cross-train a lot with most likely alternating runs and rides each day, with longer rides on the weekends if time allows.
I'm also hitting some new coffee with the OG Café Latte. Enjoy a cup and order some at http://tinyurl.com/kbcoffee
------------
Swing & Sip!
Coach Rick
Saturday, May 23, 2015
Rides & Runs Before the Big Race
Greetings,
It's been another long break between blog posts here, as I've been pretty tied up with workouts. Most mornings I have been running, while trying to get some rides in after work. There was about a 2 week stretch of really cold weather that would have made long rides and even long runs outside pretty unpleasant. I mainly ran shorter distances those weeks, and then would ride inside on my spinning bike. When it did warm up, I at least got some rides in.
My race comes up on May 30th, just one week away. I did another "halfsie" routine of the full distance of this upcoming race.
The full distances are 5K run, 25K bike, then 5K run successively. I kept it relatively in half with a 1.5 mile run (11:10), a 7.5 mile ride (30 minutes estimate) and 1.5 mile run (11:30 estimate). All in all it was 52:30 total run-ride-run time, with about a 2 minute total add-on for transitioning between things. My estimation will be about a 2 hour race in good conditions. All depends on weather and wind speed along the route.
I've had some fun rides with the Fat Bike. Here's a few shots of my #FatBikeFriday ride yesterday: It was near Portland, ND, where the historic Viking Bridge, the oldest documented transportation bridge in ND is. First built in 1885, it was moved to this location in 1915, and renovated from 2006-2010. Pretty neat bit of history just a few miles from my home.
I have a couple races I've signed up for, but also more come my way to direct and time. Summer is speeding up and coming soon. So far I have three 5K's to direct, another 5K/10K to time, a tag-team race, plus a youth mini-combine. All within about a month. :)
As far as coffee goes, I'm basically drinking OG Black Gourmet and also some OG Latte now and then. They are always good for a morning pick-me-up.
Check out the coffee and even tea selections for some cold iced tea mixes at http://tinyurl.com/kbcoffee
-------------
Kettlebells & Coffee
Coach Rick
It's been another long break between blog posts here, as I've been pretty tied up with workouts. Most mornings I have been running, while trying to get some rides in after work. There was about a 2 week stretch of really cold weather that would have made long rides and even long runs outside pretty unpleasant. I mainly ran shorter distances those weeks, and then would ride inside on my spinning bike. When it did warm up, I at least got some rides in.
My race comes up on May 30th, just one week away. I did another "halfsie" routine of the full distance of this upcoming race.
The full distances are 5K run, 25K bike, then 5K run successively. I kept it relatively in half with a 1.5 mile run (11:10), a 7.5 mile ride (30 minutes estimate) and 1.5 mile run (11:30 estimate). All in all it was 52:30 total run-ride-run time, with about a 2 minute total add-on for transitioning between things. My estimation will be about a 2 hour race in good conditions. All depends on weather and wind speed along the route.
I've had some fun rides with the Fat Bike. Here's a few shots of my #FatBikeFriday ride yesterday: It was near Portland, ND, where the historic Viking Bridge, the oldest documented transportation bridge in ND is. First built in 1885, it was moved to this location in 1915, and renovated from 2006-2010. Pretty neat bit of history just a few miles from my home.
I have a couple races I've signed up for, but also more come my way to direct and time. Summer is speeding up and coming soon. So far I have three 5K's to direct, another 5K/10K to time, a tag-team race, plus a youth mini-combine. All within about a month. :)
As far as coffee goes, I'm basically drinking OG Black Gourmet and also some OG Latte now and then. They are always good for a morning pick-me-up.
Check out the coffee and even tea selections for some cold iced tea mixes at http://tinyurl.com/kbcoffee
-------------
Kettlebells & Coffee
Coach Rick
Friday, May 8, 2015
KB&C: More Runs, Rides and JFK Series Update
Greetings,
It's been forever since my last blog. I got pretty tied up with morning workouts and after-work workouts, plus bits and pieces of life mixed in there.
I ceased from doing the JFK Physical Fitness Program, as it just became too repetitive and I needed a switch to more running in the mornings, with bike rides in the afternoons after work. With the duathlon coming up, runs and rides are my main focus and do take up a fair amount of time with two-a-days.
Not every day is a two-a-day workout day, but I'm trying to find a delicate balance. Weather and other factors (such as meetings at night, work travel, etc) come in as well.
Since my last blog on April 18th, here's what I've been up to:
April 19: Off
April 20: JFK circuit, 7 mile ride inside
April 21: JFK circuit, 2.5 mile run
April 22: JFK circuit, 4 mile run
April 23: JFK circuit, 5 mile Fat Bike ride
April 24: 10 mile indoor ride
April 25: Duathlon Trial: 1.6 mile run, 7.5 mile ride, 1.5 mile run (12 min, 30 min, 11 min)
April 26: 16 mile leisure ride, 11-12 mph average with my friend
April 27: 4 mile run
April 28: 6 mile indoor ride
April 29: 2.5 mile run
April 30: 2.5 mile run
May 1: 2.5 mile run
May 2: Off
May 3: 4 mile run
May 4: 2.5 mile run, 6 mile ride outside
May 5: 3 mile run
May 6: 3 mile run
May 7: 3 mile run (1 easy, 2 miles of .20 intervals on the parking lot)
May 8: 3 mile run
I've been doing more morning runs now since its been warmer to run at that time. I love this time of year as the temps get to be 40-50 degrees at sunrise and even when it gets colder, it still feels great.
As for coffee? I've been enjoying OG's King of Coffee and the mainstay of OG Black Gourmet.
Check out the awesome flavors at http://tinyurl.com/kbcoffee
-----------
Yes, I will return to KB's soon. :)
Coach Rick
It's been forever since my last blog. I got pretty tied up with morning workouts and after-work workouts, plus bits and pieces of life mixed in there.
I ceased from doing the JFK Physical Fitness Program, as it just became too repetitive and I needed a switch to more running in the mornings, with bike rides in the afternoons after work. With the duathlon coming up, runs and rides are my main focus and do take up a fair amount of time with two-a-days.
Not every day is a two-a-day workout day, but I'm trying to find a delicate balance. Weather and other factors (such as meetings at night, work travel, etc) come in as well.
Since my last blog on April 18th, here's what I've been up to:
April 19: Off
April 20: JFK circuit, 7 mile ride inside
April 21: JFK circuit, 2.5 mile run
April 22: JFK circuit, 4 mile run
April 23: JFK circuit, 5 mile Fat Bike ride
April 24: 10 mile indoor ride
April 25: Duathlon Trial: 1.6 mile run, 7.5 mile ride, 1.5 mile run (12 min, 30 min, 11 min)
April 26: 16 mile leisure ride, 11-12 mph average with my friend
April 27: 4 mile run
April 28: 6 mile indoor ride
April 29: 2.5 mile run
April 30: 2.5 mile run
May 1: 2.5 mile run
May 2: Off
May 3: 4 mile run
May 4: 2.5 mile run, 6 mile ride outside
May 5: 3 mile run
May 6: 3 mile run
May 7: 3 mile run (1 easy, 2 miles of .20 intervals on the parking lot)
May 8: 3 mile run
I've been doing more morning runs now since its been warmer to run at that time. I love this time of year as the temps get to be 40-50 degrees at sunrise and even when it gets colder, it still feels great.
As for coffee? I've been enjoying OG's King of Coffee and the mainstay of OG Black Gourmet.
Check out the awesome flavors at http://tinyurl.com/kbcoffee
-----------
Yes, I will return to KB's soon. :)
Coach Rick
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