Staying Fit: Flatten & Tighten Core Circuit

Sun Jan 22 – Cross Training Day with Physique 57

For this week’s cross training, I returned to an old favorite – Physique 57. I realized it had been about 5 or 6 weeks since the last time I popped this DVD in and I don’t know why. I find it’s such a great complement to running with the leg and core work the program uses. My abs and legs were screaming by the end.

Mon Jan 23 – Upper Body Strength + 3 mile Easy Treadmill Run

Since I did more stabilization work with my “Have A Ball” Upper Body Circuit last week, I opted for a more intense and heavier strength session this week. I did supersets of opposing muscle groups to help the workout go quickly but still have time to recover from heavier weights.

• flat bench dumbbell bench press + one arm dumbbell rows (4 sets of 6-8 reps)
• wide grip lat pulldowns + incline bench chest fly (3 sets of 8-10 reps)
• overhead shoulder press + bicep concentration curl + overhead triceps extension (2 sets of 1-12 reps)

Later that afternoon, I hopped on the treadmill for 3 quick and easy miles. Nothing too exciting there.

Tue Jan 24 – 7 mile tempo run

This run was one of those runs that leave you with a big, goofy grin at the end. 7 miles total with 4 tempo miles. I shared more detail about this particular tempo run earlier in the week, but here are the splits again:

Mile 1 = 9:22 / Mile 2 = 8:15 / Mile 3 = 8:03 / Mile 4 = 8:09 / Mile 5 = 7:52 / Mile 6 = 8:58 / Mile 7 = 9:02

Wed Jan 25 – 3 mile recovery treadmill run (AM) + 25 min Full Body Circuit (PM)

Be sure to visit the link above for the details, including demos of each move, in the workout!

Thursday Jan 26– OFF (aka get a bunch of other stuff done day)

Friday Jan 27 – 7 mile pace run @ 1:03:52 (9:07 average pace)  + Full Body Core Circuit

I had a bit of time to kill after my early morning run, so I figured I would fit in some illusive abdominal work. It did the job. And taught me the lesson that I should not skimp on core work.

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• Ball Pass
• Side Plank with Leg Lift
• Oblique Twist
• Up/Down Plank
• Reverse Plank

Sat Jan 28 – 13.1 mile long run in 2:02:17 (9:20 average pace)

This was one of those dream long runs. I had no aches. No tiredness. The 9:20 pace felt easy and comfortable the entire time, despite having to go a route that had quite a few steady hills. I even ended the 13 miles feeling like I had only done 3…and that I can SO do double the distance in 16 weeks!!! I can hardly believe my first full is only 16 weeks away! Eeep!

Your turn – what was your best or favorite way to stay fit this week?

Tagged as: fitness, full marathon, marathon training, strength training, weekly workouts

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