Moving forward with Pick-Ups on Steroids

 

Giving myself a pat on the back after a hot and humid EE run with PickUps on Steroids. SUCCESSFULLY executed

Giving myself a pat on the back after a hot and humid EE run with PickUps on Steroids. SUCCESSFULLY executed!

Do you remember how much fun I had on this Easy Effort run with 20 second Pick-Ups?  Today was even more fun!  My training program called for Pick-Ups on Steroids.  They even sound cool don’t you think?  The pick-ups on steroids are very similar, but in my opinion, much more fun with more speed thrown in!  

I am loving Heart Rate Based Training much more than I ever thought I would.  Patience is definitely needed and if you’re willing to stick with it, you’ll see progress.  However, as I said before, this type of training is a bit of a humbling experience when you’re out there shuffling while others are passing you by!  Patience Patience Patience!  

patience is attitude

In any case, today’s run was a ton of fun.  Just as in the EE run with Pick-ups, the easy part of your run is at 140 heart rate cap and the pick-ups are only 20 seconds at your 10K pace.  Again, the biggest mistake I make (and most others) is that you don’t want to go longer than 20 seconds.  Why?  Coach MK says, “20 seconds is a perfect way to build speed safely without risking injury”.  MORE IS NOT BETTER.  Also, remember not to run the 20 seconds too fast:  run the 20 seconds 2 minutes faster than your easy pace which is probably slower than your 10K pace.  Why are they called pick-ups on steroids?  Because I ran for 20 seconds at 10K pace every quarter mile.  More Speed, More Crazy FUN!  LOVE IT!  Check out this data!

Each peak is my 20 second sprint. Average pace 142. Nailed it!

Each peak is my 20 second sprint. Average Heart Rate 142. Nailed it!

TO summarize:  Warm up for one mile, run for 20 seconds at 10K pace, slow back to a jog to bring Heart Rate back to 140, repeat every quarter mile for a total of 60 minutes.

I have also am having some fun playing around on the Bosu with new and challenging strength training workouts…..This is “Frickin hard!”  The goal – don’t fall off.

Bosu Pistol Squats

Pistol Squats are even harder on a Bosu! CONCENTRATION!

Bosu Ball Strength Training. Goal...don't fall off while balancing on one leg with slight bed in knew and pulsing other leg out gently. THIS IS HARD!

Bosu Ball Strength Training. Goal…balance on one leg with slight bed in knee while pulsing other leg out gently. THIS IS HARD!

I love everything about Life in general which is why staying healthy is important to me. Its fun to spread the word that you can have vibrant health by having a positive attitude, eating well, exercising and taking Shaklee food supplements. I truly believe this lifestyle has allowed me to continue to run marathons and I look forward to many more.

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