Last night, I went for a bike ride and had a fun time trying to battle the wind, covering ground at close to a 4 minutes/mile speed on my road bike. I sometimes head out to a point outside of Portland called Portland Junction, it is a 6.7 mile distance from my home to there. I went out into a North, NW wind and covered that in 28 minutes. I took a water break (actually had some Spark in the bottle) and covered the return trip in 20 minutes on the nose. It was a nice break from the wind and it is the best part of a ride when you can glide and cruise with the wind here.
This morning was a very quick run for only 1.5 miles, but a short speed workout mixed in there. My shoes are on their last few miles to go, so I kept the run short and brief.
4 minutes easy, 3 minutes hard for a 7 minute mile, then 2 minutes easy and 1:45 hard, getting the remaining half-mile covered back home. I have found a nice 1.5 mile loop close to my house, so if I ever need a short workout, its a great route to take.
I feel I'm going to back off the runs to shorter runs like this, then do longer rides at night.
Looking forward to a good weekend of bike building and some rides too!
Have a great weekend!
Coach Rick
Home Workouts Plus!
More than just some at-home workouts - find solid programs and products to help you with your fitness goals!
Friday, July 7, 2017
Thursday, July 6, 2017
Races, Rides, Rebuilds
Since I last updated in May, I've done a few things:
A 26.2 mile bike race in May (on my 40th birthday!)
I timed two 5K races
I ran in a 5K for the first time in two years (last year was full of injury for me)
I've put on a fair share of miles on the bike
I got some nice bikes this spring to rebuild and one to keep for my own rides, too.
My big surprise was getting a 12 speed Schwinn Tempo off the curb, it is an older 1985 model and was marketed as a triathlete's bike back in the day. I got new tires on and had it worked on more technically than I'm capable of with such a bike. It really rides smooth. I also just found a better seat for it at a thrift shop, so it really is a great bike for long distance rides now.
I also did a fair share of running in May and June. I got about 4-5 runs per week, mixed in with bike rides too. My 5K time was 22:22, not quite my personal best ever, but since its been a long time from my last race, I was happy with it. I also got 2nd in my age group and 14th overall in the race.
I did not do a lot of strength training, and I can definitely feel how I need more of it.
I'm starting out with some Home Workout Revolution style routines to do with dumbbells, keeping the workouts brief in the mornings and allowing me to ride at night more often.
This week since Sunday, I've put on about 50 miles already. I had 8 on Sunday, 24 on Tuesday, and another 17 last night... just shy of 50 at 49 total. I'd really like to get more miles in this month and back off the running. My left foot is again bothering me and worrying me, so I'll take a break this week after my run on Monday morning left me pretty worried about my foot.
As far as supplements go, I used some Spark on my Tuesday ride and also last night's ride.
I got my order of Slim on Wednesday, so I started that today and will take Slim in the mornings and Spark in the afternoons and on evening rides when I go on those.
Take a look at Slim and Spark, they are some pretty simple supplements to take from AdvoCare.
Simply mix in a pack of Slim with water, and Spark also mixes easily with water too.
Stay Strong,
Coach Rick
Home Workouts Plus!
A 26.2 mile bike race in May (on my 40th birthday!)
I timed two 5K races
I ran in a 5K for the first time in two years (last year was full of injury for me)
I've put on a fair share of miles on the bike
I got some nice bikes this spring to rebuild and one to keep for my own rides, too.
My big surprise was getting a 12 speed Schwinn Tempo off the curb, it is an older 1985 model and was marketed as a triathlete's bike back in the day. I got new tires on and had it worked on more technically than I'm capable of with such a bike. It really rides smooth. I also just found a better seat for it at a thrift shop, so it really is a great bike for long distance rides now.
I also did a fair share of running in May and June. I got about 4-5 runs per week, mixed in with bike rides too. My 5K time was 22:22, not quite my personal best ever, but since its been a long time from my last race, I was happy with it. I also got 2nd in my age group and 14th overall in the race.
I did not do a lot of strength training, and I can definitely feel how I need more of it.
I'm starting out with some Home Workout Revolution style routines to do with dumbbells, keeping the workouts brief in the mornings and allowing me to ride at night more often.
This week since Sunday, I've put on about 50 miles already. I had 8 on Sunday, 24 on Tuesday, and another 17 last night... just shy of 50 at 49 total. I'd really like to get more miles in this month and back off the running. My left foot is again bothering me and worrying me, so I'll take a break this week after my run on Monday morning left me pretty worried about my foot.
As far as supplements go, I used some Spark on my Tuesday ride and also last night's ride.
I got my order of Slim on Wednesday, so I started that today and will take Slim in the mornings and Spark in the afternoons and on evening rides when I go on those.
Take a look at Slim and Spark, they are some pretty simple supplements to take from AdvoCare.
Simply mix in a pack of Slim with water, and Spark also mixes easily with water too.
Stay Strong,
Coach Rick
Home Workouts Plus!
Wednesday, July 5, 2017
Some Changes In Direction
It has been since May when I last blogged about anything. I decided to change some things up and pondered on more things going on in my life outside of work-related stuff.
I got into fixing up bicycles last summer and things really began to build in the fall. This spring, after a successful spring-clean-up week hunt for bikes and parts, I amassed a good collection of basic parts to use for future rebuilds.
I also planned to offer some speed training camps again this summer, but no interest really came my way and I've discovered that many youth in the area are tied up with sporting events in the evenings now.
So, between an increase in bike restorations and rebuilds, plus a decrease in summer speed camp interest, I had to rethink what I need to focus on.
I'm finding a new niche with working on bikes, and bikes are even starting to just come to my door for free. I guess I'm the new 'bike guy' in town and this hobby has turned into a good little operation in recent weeks. I've been getting good interest and also some sales to go with it.
My site, http://ricks-recycle.com has some good pictures of what I've been up to since last summer.
I also realized that any evening training camps would take away from the bike building and restorations, so perhaps its time to reduce a past passion, and increase the new one to full strength.
I've decided to also just focus on the online programs I sell, like HWR and TAB, plus the lineup of products from AdvoCare. I really put AdvoCare on the back burner when the bike stuff increased, and need to rethink my strategy on that as well. I know the products work well and can help others in many ways. I need to share more of that with people. The blog will be doing a lot more of that in the future again. This is something I can do once a day in the mornings and tend to it throughout the day with relative ease.
Also, my race directing has been scaled down now to mainly local races to assist with, and that isn't such a big production any more. I put the Finley 5K back on again, helped time the Mayville 5K, and will do the same for the MSU Farmers Bowl 5K this fall. I'm assisting with timing of 40 yard dashes for a combine and that will be about all of my focus with any sort of race directing/timing services I will offer. I can offer to come to time athletes in a small group setting, like a team camp going on, or come to help run an evaluation of your team on speed/agility tests.
So, in closing, I'll be doing the following:
- Cutting back on speed camps/fitness training that I do face-to-face. I'm pretty much done with that.
- Focusing more on online fitness programs I can help others with (HWR, TAB, Workout Finishers)
- Focusing more on the products people can use to help them with fitness objectives (AdvoCare)
- Cutting back to just local races/events for timing and directing
- Using this blog more effectively to help more and more people than just a fitness program or product to use
Look for me to be sharing more of my workouts and other adventures as well.
Stay Strong,
Coach Rick
Home Workouts Plus!
I got into fixing up bicycles last summer and things really began to build in the fall. This spring, after a successful spring-clean-up week hunt for bikes and parts, I amassed a good collection of basic parts to use for future rebuilds.
I also planned to offer some speed training camps again this summer, but no interest really came my way and I've discovered that many youth in the area are tied up with sporting events in the evenings now.
So, between an increase in bike restorations and rebuilds, plus a decrease in summer speed camp interest, I had to rethink what I need to focus on.
I'm finding a new niche with working on bikes, and bikes are even starting to just come to my door for free. I guess I'm the new 'bike guy' in town and this hobby has turned into a good little operation in recent weeks. I've been getting good interest and also some sales to go with it.
My site, http://ricks-recycle.com has some good pictures of what I've been up to since last summer.
I also realized that any evening training camps would take away from the bike building and restorations, so perhaps its time to reduce a past passion, and increase the new one to full strength.
I've decided to also just focus on the online programs I sell, like HWR and TAB, plus the lineup of products from AdvoCare. I really put AdvoCare on the back burner when the bike stuff increased, and need to rethink my strategy on that as well. I know the products work well and can help others in many ways. I need to share more of that with people. The blog will be doing a lot more of that in the future again. This is something I can do once a day in the mornings and tend to it throughout the day with relative ease.
Also, my race directing has been scaled down now to mainly local races to assist with, and that isn't such a big production any more. I put the Finley 5K back on again, helped time the Mayville 5K, and will do the same for the MSU Farmers Bowl 5K this fall. I'm assisting with timing of 40 yard dashes for a combine and that will be about all of my focus with any sort of race directing/timing services I will offer. I can offer to come to time athletes in a small group setting, like a team camp going on, or come to help run an evaluation of your team on speed/agility tests.
So, in closing, I'll be doing the following:
- Cutting back on speed camps/fitness training that I do face-to-face. I'm pretty much done with that.
- Focusing more on online fitness programs I can help others with (HWR, TAB, Workout Finishers)
- Focusing more on the products people can use to help them with fitness objectives (AdvoCare)
- Cutting back to just local races/events for timing and directing
- Using this blog more effectively to help more and more people than just a fitness program or product to use
Look for me to be sharing more of my workouts and other adventures as well.
Stay Strong,
Coach Rick
Home Workouts Plus!
Tuesday, May 2, 2017
A Review of April
April was a varied month, as I ran inside to start and then with warmer weather, outdoor runs became the norm.
I've also got some shorter bike rides in, mostly on weekends.
My lifting hit a standstill and was mainly some at-home kettlebell routines. With track club, we tended to hit the track more and the weight room less.
My lone track athlete at the college finally competed this past Saturday, it was a fun meet to go to. It was my first college meet that I've attended, and if we ever get a team started at the college here, it would be very manageable to start out with the local meets and get 5-10 athletes on board.
My Advocare additions were mostly Slim and some Spark. I haven't taken Slim in a couple of weeks now. Spark has been a basic staple for me, especially for bike rides and some runs.
I feel Spark is a great option for just about anyone. It's a good option before workouts and also as an afternoon pick-me-up when needed.
I'm preparing for some summertime speed training sessions for athletes, as well as a couple 5K's to time in June. I'm also trying to gather up interest for a Bicycle Cruise too.
May looks like more of a month to train for strength & speed and get in some longer runs too. The mornings are becoming brighter by 6am and that means better morning runs overall as the temps warm up.
I'm also looking at getting in some HS track meets to watch them as well.
I just ordered some more Spark to help get me through May. Take a look at ordering some here and become a Preferred Customer to save even more money: http://tinyurl.com/asapadvo
Success Starts Here!
Coach Rick Karboviak
http://asapworkouts.com
I've also got some shorter bike rides in, mostly on weekends.
My lifting hit a standstill and was mainly some at-home kettlebell routines. With track club, we tended to hit the track more and the weight room less.
My lone track athlete at the college finally competed this past Saturday, it was a fun meet to go to. It was my first college meet that I've attended, and if we ever get a team started at the college here, it would be very manageable to start out with the local meets and get 5-10 athletes on board.
My Advocare additions were mostly Slim and some Spark. I haven't taken Slim in a couple of weeks now. Spark has been a basic staple for me, especially for bike rides and some runs.
I feel Spark is a great option for just about anyone. It's a good option before workouts and also as an afternoon pick-me-up when needed.
I'm preparing for some summertime speed training sessions for athletes, as well as a couple 5K's to time in June. I'm also trying to gather up interest for a Bicycle Cruise too.
May looks like more of a month to train for strength & speed and get in some longer runs too. The mornings are becoming brighter by 6am and that means better morning runs overall as the temps warm up.
I'm also looking at getting in some HS track meets to watch them as well.
I just ordered some more Spark to help get me through May. Take a look at ordering some here and become a Preferred Customer to save even more money: http://tinyurl.com/asapadvo
Success Starts Here!
Coach Rick Karboviak
http://asapworkouts.com
Thursday, April 27, 2017
Summer Training Options with ASAP Workouts
This summer, I plan to bring back some summertime speed training options to the Mayville-Portland area.
Last year's options are the same as this year's:
If you want to train One-on-One exclusively, the cost is $200 for 10 sessions.
If you want to train in a small group in a Semi-Private setting of 2-6 athletes, the cost is $100/athlete for 10 sessions. Athletes must be present for each session. If some can't make it to each one, I may be able to offer another workout for those who had to miss.
You can make arrangements with me over email or phone/text to schedule when you'd like to start.
If you want me to come and speak to a group or team, I can do that as well.
The centerpiece of my training plans are focused on getting your true speed times with my SpeedTrap Laser Timer.
Every sprint we do will be timed and recorded to get your true speeds measured and to make sure you're in the right speed zones for maximum effort.
I start the workouts with a mix of agility and light jumping exercises to work on body control and awareness. These essentials are needed for athletes to move better and more efficiently in their sports.
Since many athletes play multiple sports, I try to cover the essential basic actions to help athletes get the basics down and improve upon them.
Many times I have watched youth and high school sports and witnessed a lot of athletes who simply can't stop their body properly and change direction smoothly. A large part of my training plans will cover this essential need.
Skills camps are great for learning specific technique with sports skills, but the essential skills of movement are what can really be the difference for many athletes.
Many times, athletes will work more on specific skills than basic training needs and simply don't get coordinated enough or conditioned well enough to master the specific skills.
My training sessions are meant to 'fill that gap' to get in quality training and conditioning for your basics, while you work out the individual skills you need for your sport.
I finish the training session up with sprint sessions to complete the session with some maximal sprints and sufficient rest times between sets.
Download your forms at ASAPWorkouts.com and let me know that you want to start up this summer!
Call or text me at 701-361-3101 to discuss the best training option for your young athlete.
College students, I can train you as well! If you're looking for some private coaching at an affordable price, ASAP Workouts is your choice! ASK ABOUT THE "CAPTAIN COMET SPECIAL!"
Success Starts Here!
Coach Rick Karboviak
ASAP Workouts
Last year's options are the same as this year's:
If you want to train One-on-One exclusively, the cost is $200 for 10 sessions.
If you want to train in a small group in a Semi-Private setting of 2-6 athletes, the cost is $100/athlete for 10 sessions. Athletes must be present for each session. If some can't make it to each one, I may be able to offer another workout for those who had to miss.
You can make arrangements with me over email or phone/text to schedule when you'd like to start.
If you want me to come and speak to a group or team, I can do that as well.
The centerpiece of my training plans are focused on getting your true speed times with my SpeedTrap Laser Timer.
Here is a short video of me explaining the SpeedTrap Timer and how it simply works.
Every sprint we do will be timed and recorded to get your true speeds measured and to make sure you're in the right speed zones for maximum effort.
I start the workouts with a mix of agility and light jumping exercises to work on body control and awareness. These essentials are needed for athletes to move better and more efficiently in their sports.
Since many athletes play multiple sports, I try to cover the essential basic actions to help athletes get the basics down and improve upon them.
Many times I have watched youth and high school sports and witnessed a lot of athletes who simply can't stop their body properly and change direction smoothly. A large part of my training plans will cover this essential need.
Skills camps are great for learning specific technique with sports skills, but the essential skills of movement are what can really be the difference for many athletes.
Many times, athletes will work more on specific skills than basic training needs and simply don't get coordinated enough or conditioned well enough to master the specific skills.
My training sessions are meant to 'fill that gap' to get in quality training and conditioning for your basics, while you work out the individual skills you need for your sport.
I finish the training session up with sprint sessions to complete the session with some maximal sprints and sufficient rest times between sets.
Download your forms at ASAPWorkouts.com and let me know that you want to start up this summer!
Call or text me at 701-361-3101 to discuss the best training option for your young athlete.
College students, I can train you as well! If you're looking for some private coaching at an affordable price, ASAP Workouts is your choice! ASK ABOUT THE "CAPTAIN COMET SPECIAL!"
Success Starts Here!
Coach Rick Karboviak
ASAP Workouts
Monday, April 17, 2017
Back On The Track Plus Some HWR
After a good Easter weekend, I hit the track last night once I got home and finally did a distance speed workout on the track. I've been doing a lot of short distance starts and sprints from 10m to 40m.
I was feeling like doing an easier, break-in workout for a speed session.
I did the following:
300m jog, 100m race pace sprint x 10 (2.5 miles)
After that, I did a nice finisher that took a while, but my sprints went very well.
100m walk recovery, 100m sprint on the straights x 8 (1 mile total distance, 1/2 mile of sprints)
Overall the workout was 3.5 miles long, but with 1/2 mile of walking and 1/2 mile of sprints at the end, with 2.5 miles of continuous running of the 300/100 cycles.
It was a bit windy yesterday but the track was shielded well on one side with some trees to break the wind on the north side, and the straights on the south side had a good northwest wind to push me.
The workout went a lot better than expected.
This morning I returned to the HWR series for a nice workout to do after the speed sessions last night.
It was the 12 minute HWR workout that's a part of the entire series.
These are great routines to fit in for tight workout situations.
Take a look at HWR here: http://tinyurl.com/cbhwrevsale
Success Starts Here!
Coach Rick Karboviak
http://asapworkouts.com
http://tinyurl.com/asapadvo
I was feeling like doing an easier, break-in workout for a speed session.
I did the following:
300m jog, 100m race pace sprint x 10 (2.5 miles)
After that, I did a nice finisher that took a while, but my sprints went very well.
100m walk recovery, 100m sprint on the straights x 8 (1 mile total distance, 1/2 mile of sprints)
Overall the workout was 3.5 miles long, but with 1/2 mile of walking and 1/2 mile of sprints at the end, with 2.5 miles of continuous running of the 300/100 cycles.
It was a bit windy yesterday but the track was shielded well on one side with some trees to break the wind on the north side, and the straights on the south side had a good northwest wind to push me.
The workout went a lot better than expected.
This morning I returned to the HWR series for a nice workout to do after the speed sessions last night.
It was the 12 minute HWR workout that's a part of the entire series.
These are great routines to fit in for tight workout situations.
Take a look at HWR here: http://tinyurl.com/cbhwrevsale
Success Starts Here!
Coach Rick Karboviak
http://asapworkouts.com
http://tinyurl.com/asapadvo
Wednesday, April 12, 2017
Workout Update and AdvoCare, too
Things are going along with my workouts, still coming off last week's cold a little. Since Saturday, I've ran a couple times and did some kettlebell work.
Sunday was 2 miles at a faster pace than usual, doing 2 miles in 15:10 for a 7:35 average. It made for a quick little workout to do since I wasn't quite up to feeling well for a workout on Sunday morning.
Monday was a Kettlebell day with some double KB cleans once again for a 20 minute workout. Did my usual 20 reps every 2 minutes routine, 10 rounds of that for 200 reps total.
Tuesday I ran in the morning for 2 miles and saved a bit for an evening session of sprints on the track. I was a bit bugged by a bothersome neck injury from sleeping wrong the previous night, which made sleeping last night a real pain in the neck, literally.
I took this morning off due to the huge neck and trap pain I was having. I am feeling much better throughout the day and will hit the track tonight for some more sprints. This time I probably won't overdo it and play it a little bit safer. Sleeping with a neck issue is not a fun thing.
In the meantime, I'm looking at selling more AdvoCare products as a way to help others out.
You don't have to do the business side of it to get tremendous deals, as the Preferred Customer routes are a deal in itself. For less than $20, you can get membership in the PC program and start by saving 20% on your orders, plus get a few free products once you join.
You'll get a sample package of Spark flavors to use as trials and decide which one you like the most. Spark is a great option for pre-workout and morning or afternoon lifts, instead of coffee or energy drinks all the time.
Many people will combine Spark with the MNS series for an all-around effort of energy boosting and timely nutritional intake of key vitamins, minerals and other helpful supplements.
Of course, if you are interested in the benefits of the business side of AdvoCare, it has a great model to use and wonderful tools to help you get started on the right path. I've been a part of others and I love AdvoCare's simple, easy to follow, low-pressure way of handling sales and service. It is very affordable to start too, basically for $5/month over the course of a year. For under $60, you'll get a starter pack to help you and a website to use instantly to sell your products. This means that you are starting up an at-home, on-your-time business for an average of $5/month.
Contact me if you need help in getting started in either routes as a PC member (which I highly recommend for the big savings you receive) or as an Independent Distributor.
AdvoCare has helped my internet presence grow with my blog and websites, plus the products have helped me trim up greatly as I prepare for a successful racing season. Let me tell you the ways it can help you, too!
http://tinyurl.com/asapadvo
Success Starts Here!
Coach Rick Karboviak
http://asapworkouts.com
Sunday was 2 miles at a faster pace than usual, doing 2 miles in 15:10 for a 7:35 average. It made for a quick little workout to do since I wasn't quite up to feeling well for a workout on Sunday morning.
Monday was a Kettlebell day with some double KB cleans once again for a 20 minute workout. Did my usual 20 reps every 2 minutes routine, 10 rounds of that for 200 reps total.
Tuesday I ran in the morning for 2 miles and saved a bit for an evening session of sprints on the track. I was a bit bugged by a bothersome neck injury from sleeping wrong the previous night, which made sleeping last night a real pain in the neck, literally.
I took this morning off due to the huge neck and trap pain I was having. I am feeling much better throughout the day and will hit the track tonight for some more sprints. This time I probably won't overdo it and play it a little bit safer. Sleeping with a neck issue is not a fun thing.
In the meantime, I'm looking at selling more AdvoCare products as a way to help others out.
You don't have to do the business side of it to get tremendous deals, as the Preferred Customer routes are a deal in itself. For less than $20, you can get membership in the PC program and start by saving 20% on your orders, plus get a few free products once you join.
You'll get a sample package of Spark flavors to use as trials and decide which one you like the most. Spark is a great option for pre-workout and morning or afternoon lifts, instead of coffee or energy drinks all the time.
Many people will combine Spark with the MNS series for an all-around effort of energy boosting and timely nutritional intake of key vitamins, minerals and other helpful supplements.
Of course, if you are interested in the benefits of the business side of AdvoCare, it has a great model to use and wonderful tools to help you get started on the right path. I've been a part of others and I love AdvoCare's simple, easy to follow, low-pressure way of handling sales and service. It is very affordable to start too, basically for $5/month over the course of a year. For under $60, you'll get a starter pack to help you and a website to use instantly to sell your products. This means that you are starting up an at-home, on-your-time business for an average of $5/month.
Contact me if you need help in getting started in either routes as a PC member (which I highly recommend for the big savings you receive) or as an Independent Distributor.
AdvoCare has helped my internet presence grow with my blog and websites, plus the products have helped me trim up greatly as I prepare for a successful racing season. Let me tell you the ways it can help you, too!
http://tinyurl.com/asapadvo
Success Starts Here!
Coach Rick Karboviak
http://asapworkouts.com
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