Week 5

So, unfortunately, I was unable to do Thursday’s workout because I worked from 6 am until 9:30 pm.  That will put a damper on any plans, let alone a plan that requires energy output.  I couldn’t find the time for a fun recipe this week either.  I will definitely have one up this coming week though.  No worries.  

VDOT Table

 Workout Schedule

Monday:

Run (outside) - 2.95 miles @ 8:56 min/mile

Row - 4 mins

Lift - Fast Track Abs Circuit A (Three Rounds)

Exercise         Reps   Weight

1A                   10       35 lbs

1B                   10       --

2A                   2x15   35 lbs

2B                   2x8     35 lbs

2C                   15       35 lbs

3A                   10       25 lbs

3B                   15       15 lbs

Rocky abs     10

Running man  10 

Tuesday:

Run 5 x 400m @ 1:35

Wednesday:

Row Machine- 3 mins

Lift - Fast Track Abs Circuit B (Three Rounds)

Exercise         Reps      Weight

1A                   10(10)   50(40) lbs third set- 40(30)

1B                   10           --

1C                   10           --

1D                   10           --

1E                   10         50 lbs

2A                   15         15 lbs

2B                   10         25 lbs

Rushed so I didnt have time for abs

Thursday:

16 hour workday prevented me from working out... I’m gonna start running at 4:30 am to ensure every workout gets in. 

Friday:

Rest

Saturday:

Run - 4.14 miles @ 8:22 min/mile

Row - 2 minutes

Lift - Spartacus workout with 20 lbs (3 rounds)

Sunday:

Run 4.19 miles @ 8.30 min/mile

Directions for Fast Track Abs Circuits: Alternate between workouts A and B for 4 weeks, resting for at least a day between sessions.  Perform each group of exercises as a circuit, resting 20 seconds between exercises and 1 minute after completing all the exercises in the circuit.  During weeks 1 andd 2, do each circuit twice.  During weeks 3 and 4, do each circuit three times.  Finish your workouts with a couple of the core moves.

Core Moves

Circuit A

Circuit B

Spartacus Circuit

 Summary:

This week went pretty well.  I started feeling shin splints, so I decided to take my long easy runs a little faster.  It resolved the issue.  Long runs are getting easier, feeling stronger during lifting workouts, and seeing results, so I am happy.  I didn’t get the whole workout in, but I was close.  I really hope next week will be a full successful workout week.