Archive for January, 2008

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21
Jan

Week 3 - Monday

By BernieR 0 Comments
Categories: Running

Monday:  Rest or Easy

Beginner - Rest or Cross-train
     Purpose - Do not plan a run today.  If you feel like you must do something, do a 30-min cross training or lift light weights at high reps.  I also recommend an easy Core workout.
Intermediate - Rest or Cross-train
     Purpose - Do not plan a run today.  If you feel like you must do something, do a 30-min cross training or lift light weights at high reps.  I also recommend an easy Core workout.
Endurance - Walk for 5 minutes, Run for 15 minutes, walk for 5 minutes.  Stretch
     Purpose -  Base building.
Elete -  Rest or Cross-train
     Purpose - Do not plan a run today.  If you feel like you must do something, do a 30-min cross training or lift light weights at high reps.  I also recommend an easy Core workout.
Alternate -  Rest or Cross-train
     Purpose - Do not plan a run today.  If you feel like you must do something, do a 30-min cross training or lift light weights at high reps.  I also recommend an easy Core workout.

Tuesday:  Medium

Wednesday:  Easy

Thursday:  Medium

Friday:   Rest or Easy

Saturday:  Medium Distance

Sunday:  Medium

18
Jan

Week 2 - Friday

By BernieR 0 Comments
Categories: Running

Monday:  Rest or Easy

Tuesday:  Medium

Wednesday:  Easy

Thursday:  Medium

Friday:   Rest or Easy (Same as Wednesday)

Converstation Pace:  This is really easy to define.  Basically, while you are running hold a conversation with your running parter.  If you are running alone, try whistling a tune at any given point in your run.  If you have a hard time with your conversation or whistling, then you are running too hard.  Instead back off and remember to just keep the legs moving.  That’s today’s

Beginner - After a warm up.  Run for 20 minutes at “conversation pace”
Intermediate - After a warm up.  Run for 20 minutes at “conversation pace”
Endurance - After a warm up.  Run for 30 minutes at “conversation pace”
Elete -  After a warm up.  Run for 20 minutes at “conversation pace”
Alternate -  Spin easy on the bike for 30 minutes.  HR should not go above 60% of maximum 

Saturday:  Medium Distance

Sunday:  Medium

17
Jan

Week 2 - Thursday

By BernieR 0 Comments
Categories: Running

Monday:  Rest or Easy

Tuesday:  Medium

Wednesday:  Easy

Thursday:  Medium - Tempo Run:  Please read my other blog on the different types of runs. 

Beginner - Walk for 2 minutes, run for 20 minutes (about 45 seconds per mile slower than what you would like to run in a race), walk for 2 minutes, 3 x 100 meter strides.  Stretch
Intermediate - Walk for 2 minutes, Run for 10 minutes, walk for 2 minutes, run for 5 minutes, walk for 1 minute, run for 10 minutes, walk for 5 minutes.  Stretch
Endurance - Walk for 2 minutes, Run for 15 minutes, walk for 2 minutes, Run for 10 minutes, walk for 2 minutes, Run for 10 minutes, walk for 5 minutes.  Stretch
Elete -  Walk for 2 minutes, Run for 10 minutes, walk for 2 minutes, Run for 5 minutes, walk for 2 minutes, Run for 5 minutes, walk for 2 minutes, run for 5 minutes, walk for 5 minutes.  Stretch
Alternate -  Indoor Bike for 60 minutes.  After 10 minutes, do 4 x 2 minutes ”hard” then 2 minutes ”recovery”; then do 5 minutes “hard” then 5 minutes ”recovery”; then do 5 x 1 minute “hard” followed by 1 minute “recovery”; Last 10 minutes “cool down”.  Stretch.

Friday:   Rest or Easy

Saturday:  Medium Distance

Sunday:  Medium

16
Jan

Week 2 - Wednesday

By BernieR 0 Comments
Categories: Running

Monday:  Rest or Easy

Tuesday:  Medium

Wednesday:  Easy

Converstation Pace:  This is really easy to define.  Basically, while you are running hold a conversation with your running parter.  If you are running alone, try whistling a tune at any given point in your run.  If you have a hard time with your conversation or whistling, then you are running too hard.  Instead back off and remember to just keep the legs moving.  That’s today’s

Beginner - After a warm up.  Run for 20 minutes at “conversation pace”
Intermediate - After a warm up.  Run for 20 minutes at “conversation pace”
Endurance - After a warm up.  Run for 30 minutes at “conversation pace”
Elete -  After a warm up.  Run for 20 minutes at “conversation pace”
Alternate -  Spin easy on the bike for 30 minutes.  HR should not go above 60% of maximum

Thursday:  Medium

Friday:   Rest or Easy

Saturday:  Medium Distance

Sunday:  Medium

15
Jan

Week 2 - Tuesday

By BernieR 0 Comments
Categories: Running

Monday:  Rest or Easy

Tuesday:  Medium

Negative Splits:  This is something that is harder than it sounds.  Granted that today is a “Medium” day, this will bank more on the harder side of Medium.  That’s why Wednesday and Thursday are a step down from normal.  I’ve decided to throw this workout in early for a couple of different reasons.  One, it’s great to learn pace; two, this will show you how much you’ve improved over the months of training; and three, it will provide excellent conditioning for future workouts.  This workout is pretty simple to explain.  Pick your distance and find the half-way point.  After the half-way point you step it up a notch or two and finish strong.  So this means that your pace for the first half will be slower, but not too slow.  This is a Medium-Hard workout after all.

Beginner - After a warm up.  Run for 10 minutes, then run the last 10 minutes faster (total of 20-minutes).
Intermediate - After a warm up.  Run for 10 minutes, then run the last 10 minutes faster (total of 20-minutes).
Endurance - After a warm up.  Run for 20 minutes, then run the last 20 minutes faster (total of 20-minutes).
Elete -  After a warm up.  Run for 10 minutes, then run the last 10 minutes faster (total of 20-minutes).
Alternate -  This concept is great on the bike or swimming too.  Adjust to your experience level.

I recommend at this time of year, to be running for a specified time rather than distance.  The reason is that running 3-miles of hills versus 3-miles of flats are different.  So try and run for a specified time.

Wednesday:  Easy

Thursday:  Medium

Friday:   Rest or Easy

Saturday:  Medium Distance

Sunday:  Medium

14
Jan

Sorry for being late…

By BernieR 0 Comments
Categories: Uncategorized

Everyone,

Over the weekend I was not able to update the workouts.  I was sick with the flu.  I hope that you were still able to do your workouts by there intensity.  I will try and give update before the weekend so you’ll know what to expect.

Take care and keep running.

Grip and Hammer Staff

14
Jan

Week 2 - Monday

By BernieR 0 Comments
Categories: Running

Monday:  Rest or Easy

Beginner - Rest or Cross-train
     Purpose - Do not plan a run today.  If you feel like you must do something, do a 30-min cross training or lift light weights at high reps.  I also recommend an easy Core workout.
Intermediate - Rest or Cross-train
     Purpose - Do not plan a run today.  If you feel like you must do something, do a 30-min cross training or lift light weights at high reps.  I also recommend an easy Core workout.
Endurance - Walk for 5 minutes, Run for 15 minutes, walk for 5 minutes.  Stretch
     Purpose -  Base building.
Elete -  Rest or Cross-train
     Purpose - Do not plan a run today.  If you feel like you must do something, do a 30-min cross training or lift light weights at high reps.  I also recommend an easy Core workout.
Alternate -  Rest or Cross-train
     Purpose - Do not plan a run today.  If you feel like you must do something, do a 30-min cross training or lift light weights at high reps.  I also recommend an easy Core workout.

Tuesday:  Medium

Wednesday:  Easy

Thursday:  Medium

Friday:   Rest or Easy

Saturday:  Medium Distance

Sunday:  Medium

12
Jan

Week 1 - Saturday and Sunday

By BernieR 0 Comments
Categories: Running

Monday: Rest or Easy

Tuesday:  Medium

Wednesday:  EASY RUN

Thursday:  Hard

Friday:   Rest or Easy

Saturday:  MEDIUM -Tempo Run:  Please read my other blog on the different types of runs. 

Beginner - Walk for 2 minutes, run for 20 minutes (about 45 seconds per mile slower than what you would like to run in a race), walk for 2 minutes, 3 x 100 meter strides.  Stretch
     Purpose - See Above
Intermediate - Walk for 2 minutes, Run for 10 minutes, walk for 2 minutes, run for 5 minutes, walk for 1 minute, run for 10 minutes, walk for 5 minutes.  Stretch
     Purpose -  See Above.
Endurance - Walk for 2 minutes, Run for 15 minutes, walk for 2 minutes, Run for 10 minutes, walk for 2 minutes, Run for 10 minutes, walk for 5 minutes.  Stretch
     Purpose -  See Above.
Elete -  Walk for 2 minutes, Run for 10 minutes, walk for 2 minutes, Run for 5 minutes, walk for 2 minutes, Run for 5 minutes, walk for 2 minutes, run for 5 minutes, walk for 5 minutes.  Stretch
     Purpose -  See Above.
Alternate -  Indoor Bike for 60 minutes.  After 10 minutes, do 4 x 2 minutes ”hard” then 2 minutes ”recovery”; then do 5 minutes “hard” then 5 minutes ”recovery”; then do 5 x 1 minute “hard” followed by 1 minute “recovery”; Last 10 minutes “cool down”.  Stretch.
     Purpose -  This is a typical fartlek workout.

Sunday: HardHard - Fartlek workouts:  Today you’ll be running a modified version of a typical Fartlek.  Something to keep in mind during this workout is that you just need to up the ante enough to make you tired, but not exhausted.  The important thing is to finish the workout.  Just because it’s a “hard” workout doesn’t mean that you need to go all out.  This is where learning pace is important.

Beginner - Walk for 5 minutes, run for 10 minutes, walk for 2 minutes, run for 10 minutes, walk for 3 minutes.  Stretch
     Purpose - See Above
Intermediate - Walk for 2 minutes, Run for 10 minutes, walk for 2 minutes, run for 5 minutes, walk for 1 minute, run for 10 minutes, walk for 5 minutes.  Stretch
     Purpose -  See Above.
Endurance - Walk for 2 minutes, Run for 15 minutes, walk for 2 minutes, Run for 10 minutes, walk for 2 minutes, Run for 10 minutes, walk for 5 minutes.  Stretch
     Purpose -  See Above.
Elete -  Walk for 2 minutes, Run for 10 minutes, walk for 2 minutes, Run for 5 minutes, walk for 2 minutes, Run for 5 minutes, walk for 2 minutes, run for 5 minutes, walk for 5 minutes.  Stretch
     Purpose -  See Above.
Alternate -  Indoor Bike for 60 minutes.  After 10 minutes, do 4 x 2 minutes ”hard” then 2 minutes ”recovery”; then do 5 minutes “hard” then 5 minutes ”recovery”; then do 5 x 1 minute “hard” followed by 1 minute “recovery”; Last 10 minutes “cool down”.  Stretch.
     Purpose -  This is a typical fartlek workout.

11
Jan

Motorsport Friday: Personal Top Favorite Cars of All Time

By BernieR 0 Comments
Categories: Motorsports

Every now and then, I get a question that pops in my head of what would my choice of cars be if money was not an issue.  There are several ways to go about this.  One is “any” car and the other is “any road legal” car.  So I’ll do a list of both.  First I will go off the hook and do a no holds bard of cars that I would choose.

Any Car: 

  1. Ferrari F1 2007 - Kimi Raikonen’s Brazilian GP car
  2. McLaren F1 Road Car
  3. Ferrari F50
  4. Ferrari Enzo FXX
  5. Carparo T1
  6. Audi R10 LM Diesel
  7. 2000 Subaru Impreza WRC - Richard Burns / Robert Reid
  8. Arial Atom II
  9. KTM Crossbow (X-Bow)
  10. Mercedes Bens SLR

Road Legal Cars:

  1. McLaren F1 Road Car
  2. Ferrari F50
  3. Ferrari Enzo
  4. Carparo T1
  5. 2000 Subaru Impreza WRC - Richard Burns / Robert Reid
  6. Arial Atom II
  7. KTM Crossbow (X-Bow)
  8. Mercedes Benz SLR
  9. Aston Martin - James Bond’s DBS - “CASINO ROYALE”
  10. Ferrari F355 F1 (Black/Black)
11
Jan

Week 1 - Friday

By BernieR 0 Comments
Categories: Running

Monday:  Rest

Tuesday:  Medium

Wednesday:  Easy Thursday:  Hard

Friday:   Rest - This is a full recovery day before the weekend.  This is a complete rest day.  If anything, I recommend that you take a short nap after work.

Beginner - Rest
Intermediate - Rest
Endurance - Rest
Elete -  Rest
Alternate -  Rest
 

Saturday:  MEDIUM

Sunday: Hard

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