Yep. It's hot... we know. Drink more water, find shade, keep your cool, wear more deodorant, we'll all be fine.
Here's a fun little run/swim/bike/row workout for you. Pick ONE sport only.
4x - 6 minutes all out effort and 2 minute recovery.
Warm up really well. Practice pulling drills and hopping on your forefoot. Your goal is to maintain form as long as possible. If your form falls apart, slow down/stop and fix it before continuing. Poor form is why we get hurt. Don't tolerate it!
Here's a fun gadget that makes these types of workouts easier: Gymboss. They put out a free iPhone app, but it's a pain to use and I hate sprinting with my iphone as I feel like crushing it when my lungs start burning.
Also, a metronome comes in really handy for pacing. I like to set one at like 184-186 bpm (92-93bpm/foot) and let that set the tempo for how my feet move. As long as your PULLING your feet and not skating, you'll appreciate it.
ANCESTRAL HEALTH SYMPOSIUM is coming to UCLA. It's all about evolutionary medicine. It's going to be interesting for sure. It is sold out from what I understand, but perhaps some of you have some sort of connections or leverage and can attend. I assume this will be well documented though, so we'll stay tuned.
** Addition: If you're looking for a tempo trainer for swimming: http://www.triathletesports.com/Finis-Tempo-Trainer-p/616323254619-15b4.htm ... I've never tried this one though.. anyone have any experience?
I think at this point I would be lucky to be able to swim for 6 minutes. 24 would be a dream come true. I'll get there, unless the sharks that live in pools get me first.
ReplyDeleteI'm going to the Ancestral Health Symposium. =)
ReplyDeleteHow did you get tickets, Karen? Thought they were sold out! It should be a really interesting couple of days.
ReplyDeleteAs for swimming, I'm with Leigh...freestyle for one minute at a time is challenging enough! We will get better though!
Hi Margaret! I have excellent powers of persuasion...I am actually attending in my communications capacity, to report on the symposium. Swimming is a great way to get strong--it works the entire body. I don't get in the water enough. Just keep trying and you will get better, both of you, I know it. :)
ReplyDeleteI want to go to AHS too, I continue to check the website on FB as things come up and folks are trying to sell the tix at face.
ReplyDeleteFor this workout, why do I feel like I am not hitting numbers? I hit 3miles doing this and ran, 7.0 pace at my fastest. The first round was more like a warm up 5.2-5.7, and 2 was all out up to 7.0. I lasted half way through 3 at the same pace, and dropped to a 6.7-6.4 pace, I did 6.2 3 minutes into the 4th round and the last minute pushed back to 7.0, briefly. But if I subtract the 8 minutes of total 2 min. recovery from the 32, 24/3mi is that not 8.0 pace average per mi? The treadmill numbers are confusing.
What the heck is a pulling drill? Can you attach a video please? When do we get to flip the tire?
Whatever information I get from the conference I promise to share with BHiP. Make copies, whatever. I owe my interest in the Paleo way of life to the program!
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