Back from the Grave

Hello everyone...

I admittedly let our blog slip these last several months.  I sustained an injury last year that took me out of things for about seven months.  It's taken about another six for me to get back to a place where my training and performance is near what it was prior to the injury.

That said, I want everyone to know the blog is back in action.

I think the best thing to do is to simply pick up where we left off...let's start with a Workout of the Week.

One-for-One Interval Workout

Warm-up:  Five-minute brisk walk or easy jog

Main Set:

Repeat the following ten-minute cycle two times (20 minutes total)

• 1 minute at intensity 6/10
• 1 minute recovery at intensity 3/10
• 1 minute at intensity 6/10
• 1 minute recovery at intensity 4/10
• 1 minute at intensity 7/10
• 1 minute recovery at intensity 4/10
• 1 minute at intensity 7/10
• 1 minute recovery at intensity 4/10
• 1 minute at intensity 8/10
• 1 minute recovery at intensity 4/10

Cool-down:  Five- to ten-minute walk or easy jog

As I always say, use common sense when it comes to workouts where the intensity begins to ratchet up a bit.  Run within your ability and adjust any paces accordingly.