speedwork

Itagaki’s KBG Training

Itagaki’s Kamogawa Boxing Gym Training is similar to his pre-gym training, but a little more difficult. The volume is up and there’s a little more intensity, so it is good to use as a hard day, if you’re new to the workout or use Itagaki’s earlier training as an easy day once you’re used to this workout.

Even geniuses need to work hard. 

Itagaki’s KBG Training

Morning

  • 3 Mile Run, 7 Sprints Throughout (Shadowbox 15 seconds at the 1, 2, and 3 mile marks.)

Afternoon (4-6 Hours Later)

  • 20 Push-ups
  • 20 Sit-ups
  • 20 Squats

–5 Rounds, then

  • 3 x 3 Minute Footwork
  • 3 x 3 Minute Shadowboxing
  • 3 x 3 Minute Heavy Bag Work OR Mitt Work OR Sparring
  • 3 x 3 Minute Jump Rope
  • 3 x 3 Minutes Speed Bag Work

OR

  • 4 x 100 Meter Sprint (15 seconds rest between sets)
  • 30 Seconds on/30 Seconds off x 5 Rounds Speed Punching
  • 3 x 200 Meter Sprint (20 seconds rest between sets)
  • 20 Seconds on/20 Seconds off x 4 Rounds Speed Punching
  • 2 x 400 Meter Sprint (30 seconds rest between sets)
  • 15 Seconds on/15 Seconds off x 3 Rounds Speed Punching
  • 800 Meter Run (1 Minute rest between sets)
  • (CONTINUE ONLY IF 800 METER <  3 MINUTES)
  • 10 Seconds on/10 Seconds off x 2 Rounds Speed Punching
  • 1600 Meter Run
  • Speed Punching to Failure

Notes:

  • You have the option of skill work and conditioning or speed work and conditioning.
  • This workout is very similar to the Itagaki’s last workout, so use that as a guide.
  • For speed punching, your goal is to throw as many punches as possible in the listed time.
  • Speed punching to failure means that you punch at high speed until you can’t handle it anymore.
  • If you are unable to complete the 800 Meter Run in less than 3 minutes, finish the workout and do not continue to the next exercise.
  • Need some gloves for the workout?

That’s all for today! Until next time, good luck and train hard!

Just getting to posting but track Tuesday came again this morning!
6x800s were on the menu today. 3:30 is the goal and I ranged from 3:28-3:36 on 5 of them. On interval 5 of 6 I struggled due to thirst 😝 and had to break it up in to 2 400s. lesson learned don’t forget to bring water to track in the summer, water fountain is closed!💦
It’s been an exceptionally warm late spring/early summer but I’m working through it the best I can!

Run of the Day, Wednesday: 3.8 miles, 43:21

SPEED WORK DAY!!!! 

I convinced both my mom and my hubby, both of whom were NOT feeling it today, to join me for my interval run. I used to do these or some other form of speed work every week and after my excellent run on Monday, I was reminded that I needed to get back in that routine ASAP. So today we headed down to the lake path and set out with a plan: warm up, 4 minutes on, 2 minutes off, out two miles and then back to the car. 

(No idea what happened with lap #2, just ignore that one) Near the end we cut our final 2 minute rest short because there was this rude lady walking her two little demons *ahem* DOGS without a leash. Ugh. Dog people. They chased after us growling and barking and I came very close to kicking one in the lake after it bit at my ankles. All the while the lady was yelling at US. Grrr… After that, we ran hard until we reached the car, so our last fast is a little short as well. 

This run was GLORIOUS! I felt great, and although my speed intervals are a bit slower than they used to be, I’m still pleased with my times and the general trend downward throughout the whole workout. I was really trying to hit a hard, but sustainable pace. Most of this run was spend focusing on just how good it felt to push myself a little farther. I have gotten out of practice with really testing my limits, and tonight was a nice reminder for my body. It’s going to take a lot more of this if I want to be ready for a 50k this fall… :)

It’s a #nofilter kind of night. A violent storm rolled through this evening’s track meet here and left a brilliant twilight sky behind. As for my races, I did OK. 5:45 for the mile, an improvement over my last result of 5:50. Then I did the 3000 in 11:50, which I was a little disappointed with. Felt like I could go faster but the legs just wouldn’t turn over faster. Time for more #speedwork. #runblr #fitblr #summerrunning #bringbackthemile #rcjuly2016 (at Dunbar High School)

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Speedwork and old songs

Tonight I was supposed to do 4 miles at goal pace with a warm-up and cooldown. I had an offsite day for work that was mostly really fun but it was a lot of People Time; I was pretty stoked for the quiet bus ride home (I’m not rude, it’s just this book!) I was more active than an average day, but it was mega-drawn out so I had a lot of energy to spin off – too much in fact because I went out too fast and just kind of bounced around. My goal place I was aiming for was an 11:26 and instead I ran 10:38, 11:04, 10:52 (and feeling like the wheels were rapidly coming off) and 10:42. I’m pleased I did but also, that was not the goal!! I just couldn’t find the pace, I was all over. At least it was a nice night. Cooled down for about ¾ of a mile afterward (warmup: 1.09).

Whenever I load my iPod shuffle I throw on a random old running playlist. I used to make a new playlist almost every week, because that’s what motivated me at the time, so I have a ton of playlists that are just a date or a number and have no other context. This usually pays off big time in dredging up old favorites and tonight’s was no exception with the Lady Gaga/ Beyonce duet “Telephone.”

Originally posted by witchcrafts

The flip side single to this, being “Videophone,” is still a superior song, but you can’t run to that.

When I got home I found an UberEATS code in my email (I’ve never used it) so now I’m waiting for my artificially reasonably priced dinner to get here. I almost never order delivery. Yay!!!

Track Tuesday!🏃
It was finally warm/safe enough to do my speed work outside today!☀️
I have been doing these on the treadmill exclusively thus far this cycle, so I wasn’t sure how I’d do on my own. But, I was able to hit my target and even a little quicker with no problem!💪🏻

I woke up ready to put in work!! I did sprints today and I am proud of myself! My legs feel like jello but I went IN!! Finished up with some ab work and I call that a workout well done!! Even my Mom went hard today!! #BabyBeastMode #Nike #NikeRun #NikeFree #NikeFuel #MakeItCount #Discipline #Consistency #DoWork #GetFit #SpeedWork (at Club Fitness)

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Run! June 20, 2012

It’s HOT. Duh.

Headed to my old high school’s track (I haven’t been on that track in 13 years. SO. WEIRD.) to do today’s run. There was a running group there but, at that point, I was not going back for my shirt-get in and get out. It couldn’t have been too awful because they asked if I wanted to join them, so yay for not scaring people!

Anyways, the details:

Run:

  • ½ mile warm-up, untimed
  • stretch 
  • 4 X 200 with 90 sec recovery. The runs were to be at 1:15. I didn’t realize how to pace myself properly until the 3rd one so the times were: 54 seconds,   1:00, 1:14, 1:15. 
  • ½ mile cool down, untimed
  • stretch
Protein shake was consumed afterwards which brings me to my next question: Can someone PLEASE recommend a good protein powder, drink, WHATEVER? What I had today was disgusting. 

LRG had a brilliant suggestion of using an ice water bucket and a rag to cool down between 200s. BRILLIANT. Made it a lot easier to handle the temperature.

Re: running in a sports bra–It was weird. Didn’t exactly feel liberated (was a bit too self-conscious for that–and all I could think was “tits out!”) but I didn’t feel horrible, so win? 

Track Twednesday

This morning I tackled the famous workout known as “Yasso 800s,” According to legend (really just Runner’s World), if you can run 10 800-meter repeats at the same minutes:seconds time as your marathon goal time in hours:minutes, you will make your goal. Does it work? Welll… the jury is out, but the speedwork probably won’t hurt. 

Because I’d never done them I decided to do 4. There’s a track about a mile from me so the plan was: run there, do the 4 repeats, run home. Technically the track is closed before 7-ish but I’ve run on it before in the morning and know it’s not locked. (Exercising my white lady privilege here – assuming that if I got caught, I would be presumed to be someone who accidentally broke a rule, not someone who was causing trouble in a park at night. In fact I did see a police cruiser in the park, but had no interaction with it.) 

According to my goal time plus some stuff I read online about how the Yassos prediction is just a little off, I set my goal at 5:08 per repeat. This I met handily with 4 repeats at 5:05, 5:05, 5:02 and 4:43 – the first 3 with ~4 minutes of “active rest” (walking). As you can see #4 was when I decided to give it a little more gas because all I had to do was jog home after (also why I didn’t take 4 minutes rest at the tag end of that). Next time I will try 6. I wonder if it would be more beneficial to jog slowly between them rather than walking…  

At first I felt really energized by this workout. Then I felt hungry (Frosted Mini-Wheats for breakfast instead of the usual yogurt, hooray!) Then I felt sleepy, but re-coffee’d up so that’s a relief.

My arm has bruised up from last night’s bite so it looks a little worse, but not bad. The bruise is a little bigger than a quarter and fairly light. I guess I should have stopped the dog owner and tried to get information from him. I was just so overwhelmed it didn’t occur to me. I saw some dogs this morning, but none that gave me trouble.

This is a weird thing to declare at the calendar-end of the summer, but I think I need more shorts and tank tops. I have Tempo-style shorts but only two pair of compression-style (what we used to call “bike shorts” as a kid, regardless of purpose). Tanks are great for any weather above say 60 degrees (and for indoor classes in the winter) so realistically I probably have 6 more weeks of wearing them exclusively outdoors. Time to shop!

Boston Marathon Training S2 D03 -  Part Deux

Speed Work

This morning kiddo and I did Part One of my training by hitting up boot camp at the crack-of-friggin’-dawn!!

I knew that I still had two miles to do after work with the goal of being .20 seconds faster on them then the first two miles that I did yesterday. 

  • Mile 1 was 10:43
  • Mile 2 was 9:43

Lets see how I did shall we?!?!?!……………..

BAM!! BOOM!! HOT FRIGGIN’ DAMN!!!!

Again, I am not really sure who the hell is running these because it really doesn’t look or feel anything like me!! But I am pleased as pie with today’s run!!  I did it at the track again, with compression socks again, all alone again…only NOT in the rain!! 

So, another day in the books!!  Tomorrow is a rest day as I am working two jobs tomorrow going from my desk job that starts at 5:30a tomorrow to my winery job working a wine club member event til 9pm.  It will be a long day and the rest day is highly welcome!!

Chicago W12 Tuesday

Track Day Tuesday! Except I wasn’t quite that excited about 8x600′s. I don’t mind 400′s but I dread anything longer. Target pace: 2:40 - 2:44

Annnnd not quite. Somewhere I lost count and only ran 7x600 instead of 8. I had 3 laps at target pace and the rest about 5 seconds too slow. My head and heart just weren’t in this probably because I had been dreading it all day. The exertion was there but the effort wasn’t. Yes, there is a difference. I ran hard, my breathing probably sounded like I was hyperventilating, but I did not mentally or physically give this workout my best effort. 

Tomorrow is a new day.

Track Thursday

Continuing my exploration into the world of Yasso 800s. Taking suggestions from last week, I did 2 more than last week and jogged my rest intervals instead of walking them (the last 2 were more like a slow shuffle, but anyway!) Splits: 5:06, 5:08, 5:05, 5:03, 5:01, 4:51 – overall slower than last week, but right on target for time. 

Unfortunately my stomach was pretty distressed afterwards and I still feel queasy (right on the edge of nausea and hungry, fun!). I know I’m not feeling right because I don’t want to have any more coffee – the horror! I’m thinking I need to eat more than just a Gu or a couple of Shot Bloks before I start running (as opposed to a shorter run when I wouldn’t eat) but I also don’t want to get up any earlier than I have to (this morning: alarm off at 4:30, start button at 4:49). Possibly I was also dehydrated because it was crazy humid (and eventually thunderstorming). I was able to manage some cold brew coffee and milk as well as a banana. Bleh. 

My last tempo Tuesday of this training cycle!! 🎉
It was short but still a great workout, especially when it’s 75 and high humidity at 5:15am!😝
I honestly had in my head that I was to do these in 4:26 instead of 4:36 that’s why they’re a tad fast.
This is my last run with any really effort until the big day on Sunday!

Indy Mini Training: Week 7, Day 1

lolol I realized today all of my training numbering has been totally out of whack–jumping ahead weeks, relisting weeks already done. But it is for realsies Week 7.

These speedwork sessions ain’t no joke. But I’m weirdly loving them. I’m a PARADOX.

20-min walk/jog warm-up (1.46 mi.)
6x400 (8:34 pace; 2-min. recovery) - 25:23, 2.26 mi.
TOTAL - 3.72 mi.

Who taught two classes, did her seminar reading, got in her half training, and is ready to wrap up her 22+ page paper in time for tomorrow’s deadline?

This gal?

Froyo for dinner is not good running fuel

I checked for you.

Maybe it’s because I was so hungry but I had major brain fog this morning doing intervals. At one point I thought I had run past the place where I would turn to head back home…took me at least 30 seconds to solve that. Then I couldn’t remember how many intervals I had done, so I ended up doing 9 instead of 8. That’s all right because my GPS didn’t have signal for the first 2, and for the next 2 I’m clearly thinking “WTF is this pace, what is happening” so I didn’t hit my target speed.

I have been doing most of my speedwork after work, but the hazard there is that I have all day to feel nervous about it. And being summer, it CAN be extra hot and humid at night so not conducive to being faster (though it was barely 60 last night so that doesn’t always hold). Hmm.