Tag Archives: abs

Footprints: Weekly Workout Recap

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Well I’m a bit behind with my usual Monday morning recap, but still wanted to fill you in on how week 2 of my Shamrock training went. Overall, it was a really good week of workouts although I have to do a better job of figuring out how to integrate my spin workouts into my run schedule. I always have good intentions of still running, but once I’ve finished spin I don’t quite have the same level of motivation. I think this is fine on my 3 mile easy run days, but I don’t want spin to replace any of my quality runs.

Here’s the day-by-day breakdown:

Monday: Spin Class – Real ride at Revolve.

Tuesday: I put in 3 easy miles on the treadmill followed by my P90X routine and a leg workout.

Wednesday: I ran the DC Road Runners Predictions & Resolutions 5k in Rosslyn along the Mt. Vernon Trail as a fun training run. It was definitely not close to being one of my speedier 5ks, but I had a blast and it was a beautiful day for a run!

dcrrResolution5k

Thursday: Spin Class – extended body ride at Revolve.

Friday: I took my speed workout to the treadmill with 7X400 meter repeats followed by an abs and lower body workout.

Saturday: Spin Class – extended body ride at Revolve.

Sunday: I debated between my missed tempo run or my scheduled long run, but was really feeling the need to work on some speed so I went tempo run. It turned out to be a great decision and I rocked a 45-minute tempo run maxing out at roughly a 7:13 pace!

I’m Going STREAKING!!

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Runner’s World run streaking that is.

I’m taking part in the Runner’s World third annual holiday running streak by pledging to run at least one mile every day from Thanksgiving through New Year’s Day.

Running to the Finish

Running to the Finish

This is the first time I’ve done the holiday run streak, and I’m really looking forward to it as I’ve taken a solid running break since my marathon. Too often the holidays get used as an excuse to put off getting in shape until the New Year. This is such a great way to stay fit – and maybe even get fitter – even through holiday parties and extra sweets.

I kicked things off with chilly runs in Maine the last two mornings. I’ll be tweeting my progress with the hashtag #RWRunStreak.

I’m also doing a core streak too. I figured since I started the year off with more than 100 consecutive days of my P90X ab ripper workout – why not end with a decent streak too?

Have you ever done a run streak? Are you joining the RW Run Streak this year?

Core Strength

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In my New Year’s Resolutions post I talked about wanting to work on building up my core strength. I made it my main focus for the month of January, so I thought I’d share my favorite core workout with you. I LOVE the P90X Ab Ripper workout. It’s tough and hurts like heck the first couple days, but that goes away and the results are amazing. It includes ins and outs, bicycles, cross-leg sit-ups, leg climbs, mason twists and more. It only takes about 15 minutes a day, so I try to think of it in terms of how little of my time that requires each day and there is really no excuse.

Here’s a link to the Ab Ripper workout. I do 30 reps of each exercise, and have also added 30 back extensions and a 2-minute barrel roll plank on to the end. I’m always looking for new ideas, so tell me about your favorite core exercises in comments.