Greetings,
The blog posts are once again sporadic at best lately, making some changes in the future here with a move to where I'm working now and trying to finish up stuff at my old house. Not to even mention packing and cleaning through stuff I have.
In sections of my house, I discovered all the old track workouts and binders I've collected through the years of coaching. I did turn a lot of those into Kindle guides now, so there really isn't a need to hold onto the junior high track meet results from May 5th of 2010. :) Most of these solid workouts are in my "Just The Track Workouts" guide at http://tinyurl.com/rkofp The new Kindle Unlimited program is really doing well for my guides, since a majority are on the KU plan.
I am looking at some private coaching once I get settled into my new place, and things settle down on the other end of trying to sell my house as well. Looking at my work schedule, I'm not sure how it would go, but I could do a lot of distance coaching online with some people too. The coach in me still wants to go, but keep it pretty simple as well and easy to manage. I know plenty of runners who might have an interest in some additional help with their running plans and race objectives.
In the meantime, I am getting in some solid workouts in the wee morning hours, sometimes with moonlight to begin with, followed by the sunrise as I end the workout. Its also a lot cooler in the mornings and pretty peaceful. I really missed morning runs for a lot of years unless it was on a weekend. Now that my workday is starting later, I have the time to do this and I'm thankful for it.
Also, I've been getting in some solid kettlebell and bodyweight routines again, following the HWR circuit style. This past week was 12 minute circuits, doing mostly 2 minute rounds of various exercises to squat, lunge, push, pull, bend, and twist. (2 minutes on each movement and you're set!)
I know its time to start lifting heavy with the kettlebells too. I've took off a lot of time from the KB's and after a couple weeks now of readjusting to them, I'm set to get after them again.
That's one great thing I tout about with the HWR plan, is that even though its all bodyweight on the videos, you can sub new exercises in for some of the same movements with KB, band, or dumbbell exercises. You're not just stuck with 51 workouts (which is plenty to begin with, can P90X give you that? nope!) but you can make them more challenging if you need to.
Check out the great value of the HWR plan and get downloading the videos ASAP (another thing you can't do with those at-home DVD-only plans!) at http://tinyurl.com/cbhwrevsale
------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
More than just some at-home workouts - find solid programs and products to help you with your fitness goals!
Friday, August 15, 2014
Saturday, August 9, 2014
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
--------------
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
---------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
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
--------------
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
---------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
Sunday, August 3, 2014
The Biggest Little 5K in North Dakota
Greetings,
Yesterday was another small town 5K race locally, as I made it over to Binford, roughly 40 minutes away from me. Binford, ND claims itself to be the "Biggest Little City in ND", so it was fitting that their T-shirts were like this:
The race weather was pretty calm, about mid 60's, but a little humid and it got a little more hot/sticky as the race went on. The course went in and around Binford, then back into town for the finish.
My GPS had the course at 3.23, so it was almost 3 and a quarter miles. I finished in 1st with a 21:56 time, making it my 2nd win ever in a 5K race. My first one was in 2010 for the Finley 5K right in my hometown here. I did glance at my watch as 3.1 came about for a 5K estimate, and it was right at 21 minutes, give or take a few seconds. Pace wise, I think my first mile was about a 6:40, 2nd mile around 7 minutes (13:40 on the watch) and the last mile & a quarter was over 8 minutes. Last mile felt slow but maybe its because I had no one to go with or chase, since I was in a comfortable lead. 21 minutes at the 3.1 mark though, I was pretty happy with for a humid day. I am getting better at keeping a steady pace for the 2nd mile, and better control over the first. Many times I'd burn out a 6:20 or faster for the first mile, and then slow down for a 'recovery mile' over the 2nd, and try to hit a final charge over the last 1/3 of the race. Both 5K's now have felt pretty good in this pacing sense.
Not sure what else is on the schedule coming up, there will be a few more around Fargo that I may have an interest in doing this fall. My college also should have one coming up in the fall too.
For now with my new job change, I should have more opportunity to workout in the mornings as well as evenings. Planning more runs and KB routines to get through.
If you get a chance to do some small town 5K's, they are very fun to do. Its a good mix of walkers and runners and just the social nature of them are really great to experience.
----------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
Yesterday was another small town 5K race locally, as I made it over to Binford, roughly 40 minutes away from me. Binford, ND claims itself to be the "Biggest Little City in ND", so it was fitting that their T-shirts were like this:
The race weather was pretty calm, about mid 60's, but a little humid and it got a little more hot/sticky as the race went on. The course went in and around Binford, then back into town for the finish.
My GPS had the course at 3.23, so it was almost 3 and a quarter miles. I finished in 1st with a 21:56 time, making it my 2nd win ever in a 5K race. My first one was in 2010 for the Finley 5K right in my hometown here. I did glance at my watch as 3.1 came about for a 5K estimate, and it was right at 21 minutes, give or take a few seconds. Pace wise, I think my first mile was about a 6:40, 2nd mile around 7 minutes (13:40 on the watch) and the last mile & a quarter was over 8 minutes. Last mile felt slow but maybe its because I had no one to go with or chase, since I was in a comfortable lead. 21 minutes at the 3.1 mark though, I was pretty happy with for a humid day. I am getting better at keeping a steady pace for the 2nd mile, and better control over the first. Many times I'd burn out a 6:20 or faster for the first mile, and then slow down for a 'recovery mile' over the 2nd, and try to hit a final charge over the last 1/3 of the race. Both 5K's now have felt pretty good in this pacing sense.
Not sure what else is on the schedule coming up, there will be a few more around Fargo that I may have an interest in doing this fall. My college also should have one coming up in the fall too.
For now with my new job change, I should have more opportunity to workout in the mornings as well as evenings. Planning more runs and KB routines to get through.
If you get a chance to do some small town 5K's, they are very fun to do. Its a good mix of walkers and runners and just the social nature of them are really great to experience.
----------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
Wednesday, July 30, 2014
Super Speed Day at the Track
Greetings,
Just wanted to share yesterday's routine I did at the track in the afternoon. It was a mix of traditional and my new 'subsonic' pattern of lower rest periods.
In a traditional sense, I will usually do a 1:1 work/rest pattern when it comes to intervals. In an example of this, I would do a 400 in 90 seconds with 90 seconds rest, mainly doing one every 3 minutes in this fashion. Even if I got under 90 seconds, such as an 84 or 85 second 400, I'd still rest until 3 minutes hit the watch.
In my new 'subsonic' patterns, I greatly reduce the rest time and work under more fatigue. Following the 84 second 400 example, I would rest only 36 seconds and go every 2 minutes for another 400.
Yesterday was a mix of these two, as I decided to do a 400 every 2.5 minutes, effectively getting in 800m worth of distance every 5 minutes this way. Turned out to be about 1 minute rest between sets of 400's.
My plan was to do just 2 miles worth (3200m, 8 reps of 400m), but I decided to keep going to 2.5 and did 10 of them. Feeling like I had just a little more in me, and noticing my times were still consistent, I amped it up for the end like this:
200m in 40 seconds, rest 40 seconds, x 4. This is 4:40 worth of time to spend in doing 800m worth. Its a 1:1 work/rest pattern, and I've found its a good finisher to end a workout on with shorter speed intervals.
With the 1/2 mile of warm-up I did before this, it was a solid 35 minute workout for total time spent on the track for 3.5 miles worth of running.
If you are looking for a bank vault of speed workouts, my 'Just The Track Workouts' guide book is quite a collection of what I've produced. I used to have all these guides as single Kindle guides, but decided to combine them all into one resource.
Check it out here if you want some solid speed workouts to choose from, for your program design needs. http://amzn.com/B00GG3BZ0Y
JTTW is also a part of the Kindle Unlimited program, so if you're signed up for that, give it a read.
----------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
Just wanted to share yesterday's routine I did at the track in the afternoon. It was a mix of traditional and my new 'subsonic' pattern of lower rest periods.
In a traditional sense, I will usually do a 1:1 work/rest pattern when it comes to intervals. In an example of this, I would do a 400 in 90 seconds with 90 seconds rest, mainly doing one every 3 minutes in this fashion. Even if I got under 90 seconds, such as an 84 or 85 second 400, I'd still rest until 3 minutes hit the watch.
In my new 'subsonic' patterns, I greatly reduce the rest time and work under more fatigue. Following the 84 second 400 example, I would rest only 36 seconds and go every 2 minutes for another 400.
Yesterday was a mix of these two, as I decided to do a 400 every 2.5 minutes, effectively getting in 800m worth of distance every 5 minutes this way. Turned out to be about 1 minute rest between sets of 400's.
My plan was to do just 2 miles worth (3200m, 8 reps of 400m), but I decided to keep going to 2.5 and did 10 of them. Feeling like I had just a little more in me, and noticing my times were still consistent, I amped it up for the end like this:
200m in 40 seconds, rest 40 seconds, x 4. This is 4:40 worth of time to spend in doing 800m worth. Its a 1:1 work/rest pattern, and I've found its a good finisher to end a workout on with shorter speed intervals.
With the 1/2 mile of warm-up I did before this, it was a solid 35 minute workout for total time spent on the track for 3.5 miles worth of running.
If you are looking for a bank vault of speed workouts, my 'Just The Track Workouts' guide book is quite a collection of what I've produced. I used to have all these guides as single Kindle guides, but decided to combine them all into one resource.
Check it out here if you want some solid speed workouts to choose from, for your program design needs. http://amzn.com/B00GG3BZ0Y
JTTW is also a part of the Kindle Unlimited program, so if you're signed up for that, give it a read.
----------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
Tuesday, July 29, 2014
Racing & Riding
Greetings, RAW Warriors,
I finally had a 5K race this past Saturday, finishing 2nd with a 21:37 time and feeling pretty good for the most part. First 2 miles of the race went really smooth for me, even though it was a guess, time wise, where those marks were. My GPS did not work on Saturday morning, so it was basically by total feel. The last 3/4's of a mile in the race was into a wind and that taxed me more than I thought it would. It wasn't quite the time I wanted, but I will take a 2nd place finish and medal that went along with it for a start to the 5K season for me.
The last 2 days I've been riding a lot, doing a 10 mile ride on Sunday and 8 miles on Monday afternoon. I rode on Sunday on all pavement, Monday was mostly on gravel and prairie roads. I'm planning on another 5K on Saturday morning too.
Going to hit the kettlebells today as well as the track. Will be using the 20/10 format of the HWR programs and follow along with a video of a 10 minute workout to do a mix of KB, band, and bodyweight stuff.
---------------
Speaking of KB's, I have seen the new Kindle Unlimited option become a positive thing for my guides recently. JSI and KBXL are improving in sales and total borrows. I think the rise of Crossfit workouts and such have given kettlebells a new avenue. Even though I am not a CF fan of their workout formats and style, it does give people another avenue to get introduced to kettlebells with some of their workouts. I know KB's are here to stay and will not go away. Those who train with them, such as myself, have discovered the benefits of their use for our training needs. I love them a lot just for the metabolic workout capabilities of them.
Just Swing It! was a big part of that discovery, in doing two, 10K+ challenges in two months time. It helped me reduce body fat and boost my running in a time of the year that is hard to get runs and speed workouts in. JSI is still my top seller, but KBXL, its 'sequel' in a way, is also getting a boost in sales too. Both books can be bought for just under $4 for some solid programs to follow.
Check them both out at http://tinyurl.com/rkofp
-----------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
I finally had a 5K race this past Saturday, finishing 2nd with a 21:37 time and feeling pretty good for the most part. First 2 miles of the race went really smooth for me, even though it was a guess, time wise, where those marks were. My GPS did not work on Saturday morning, so it was basically by total feel. The last 3/4's of a mile in the race was into a wind and that taxed me more than I thought it would. It wasn't quite the time I wanted, but I will take a 2nd place finish and medal that went along with it for a start to the 5K season for me.
The last 2 days I've been riding a lot, doing a 10 mile ride on Sunday and 8 miles on Monday afternoon. I rode on Sunday on all pavement, Monday was mostly on gravel and prairie roads. I'm planning on another 5K on Saturday morning too.
Going to hit the kettlebells today as well as the track. Will be using the 20/10 format of the HWR programs and follow along with a video of a 10 minute workout to do a mix of KB, band, and bodyweight stuff.
---------------
Speaking of KB's, I have seen the new Kindle Unlimited option become a positive thing for my guides recently. JSI and KBXL are improving in sales and total borrows. I think the rise of Crossfit workouts and such have given kettlebells a new avenue. Even though I am not a CF fan of their workout formats and style, it does give people another avenue to get introduced to kettlebells with some of their workouts. I know KB's are here to stay and will not go away. Those who train with them, such as myself, have discovered the benefits of their use for our training needs. I love them a lot just for the metabolic workout capabilities of them.
Just Swing It! was a big part of that discovery, in doing two, 10K+ challenges in two months time. It helped me reduce body fat and boost my running in a time of the year that is hard to get runs and speed workouts in. JSI is still my top seller, but KBXL, its 'sequel' in a way, is also getting a boost in sales too. Both books can be bought for just under $4 for some solid programs to follow.
Check them both out at http://tinyurl.com/rkofp
-----------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
Friday, July 25, 2014
Life Changes, Blog Changes, Kindle Unlimited News
Greetings all,
I'm making a new change in careers, as I leave the custodial and coaching worlds and move into the field of college student recruiting as an Enrollment Services Rep for my alma mater soon.
I still plan to keep up with Kindle guides and stick with coaching in a private role, primarily with runners. I will no longer be coaching youth sports and will have more time for more intensive workouts and other adventures.
I will still keep this blog going and maybe once I get settled into my new job, I will start doing more daily or semi-daily posts each week with workouts and tips.
The Rats Alley Barbell Club is going to continue. Its a good blog that people come to for my free programs and other information on the programs/guides I sell through it.
Now that I'm going to be on more of a basic, everyday schedule with things, I think I will start doing more KB routines and once I get into a gym membership, I will hit the barbells once again with fury.
Running is still a high passion and you'll get some good workouts coming soon. The Subsonic routines I've come up with have been really working well and will get tested over the next 2 weekends with 2 area 5K's. My mile time is right where it should be on an open mile road race, and might get tested again.
You may have heard of the new Kindle Unlimited service out of Amazon. Its $9.99 a month and you get access to over 600,000 titles of books to read. I am happy to announce that 12 out of my 13 guides are eligible for this new Kindle Unlimited subscription service.
So, if you are a part of Kindle Unlimited, you can check out 12 of my 13 guides through that program.
I have intentions of making a new guide on the Subsonic workouts I've been testing out. Should have more free time as well to create other guides in the future.
Check out all the books I have in the KU program right here: http://tinyurl.com/rkofp
---------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
I'm making a new change in careers, as I leave the custodial and coaching worlds and move into the field of college student recruiting as an Enrollment Services Rep for my alma mater soon.
I still plan to keep up with Kindle guides and stick with coaching in a private role, primarily with runners. I will no longer be coaching youth sports and will have more time for more intensive workouts and other adventures.
I will still keep this blog going and maybe once I get settled into my new job, I will start doing more daily or semi-daily posts each week with workouts and tips.
The Rats Alley Barbell Club is going to continue. Its a good blog that people come to for my free programs and other information on the programs/guides I sell through it.
Now that I'm going to be on more of a basic, everyday schedule with things, I think I will start doing more KB routines and once I get into a gym membership, I will hit the barbells once again with fury.
Running is still a high passion and you'll get some good workouts coming soon. The Subsonic routines I've come up with have been really working well and will get tested over the next 2 weekends with 2 area 5K's. My mile time is right where it should be on an open mile road race, and might get tested again.
You may have heard of the new Kindle Unlimited service out of Amazon. Its $9.99 a month and you get access to over 600,000 titles of books to read. I am happy to announce that 12 out of my 13 guides are eligible for this new Kindle Unlimited subscription service.
So, if you are a part of Kindle Unlimited, you can check out 12 of my 13 guides through that program.
I have intentions of making a new guide on the Subsonic workouts I've been testing out. Should have more free time as well to create other guides in the future.
Check out all the books I have in the KU program right here: http://tinyurl.com/rkofp
---------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
Tuesday, July 1, 2014
RAKC Week 1, Day 2
Greetings,
Here is Day 2 of the RAKC Plan:
------------
Bench Press: 3 x 5
1 Leg DL's: 3 x 5 per side
KB Renegade Rows: 3 x 5 per side
All Star Sit Ups: 3 x 5 per side
3 Minute Warning: 20/10 x 6, or do all 3 minutes as an ultimate finish to the routine.
KB Swings, 1 arm at a time, alternate every 10 reps if going for 3 minutes. Switch arms every 20/10 period if doing 20/10 x 6.
------------------
I had a decent day on the track, despite temps in the 50's and high winds, plus no sun in sight. Just miserable weather for July 1st in ND today.
Anyways, I wanted to see how I'd handle a mile trial on the track under such crappy conditions.
Got 5:55 on the clock. Rested 4 minutes and then did an 800 trial in 2:55. Rested 3 minutes, did a 85 second 400. Rested 1.5 minutes, and then did my final 400 in 79 seconds to finish it. Happy with my times overall, under 6 on the mile and under 3 minutes on the 800. Would like to see what a fresh 800 would be, expecting around 2:40-45 if I am fresh. Sounds like a good future workout for me.
------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://tinyurl.com/rkofp
Here is Day 2 of the RAKC Plan:
------------
Bench Press: 3 x 5
1 Leg DL's: 3 x 5 per side
KB Renegade Rows: 3 x 5 per side
All Star Sit Ups: 3 x 5 per side
3 Minute Warning: 20/10 x 6, or do all 3 minutes as an ultimate finish to the routine.
KB Swings, 1 arm at a time, alternate every 10 reps if going for 3 minutes. Switch arms every 20/10 period if doing 20/10 x 6.
------------------
I had a decent day on the track, despite temps in the 50's and high winds, plus no sun in sight. Just miserable weather for July 1st in ND today.
Anyways, I wanted to see how I'd handle a mile trial on the track under such crappy conditions.
Got 5:55 on the clock. Rested 4 minutes and then did an 800 trial in 2:55. Rested 3 minutes, did a 85 second 400. Rested 1.5 minutes, and then did my final 400 in 79 seconds to finish it. Happy with my times overall, under 6 on the mile and under 3 minutes on the 800. Would like to see what a fresh 800 would be, expecting around 2:40-45 if I am fresh. Sounds like a good future workout for me.
------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://tinyurl.com/rkofp
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