Week 20/52 of Training – 2015

I haven’t done a weekly recap in a while, mainly because my runs had been all over the place and not consistent…and then I got sick before my half marathon (which I didn’t run), and took 2 weeks off. But now it’s time to start building a base before Chicago Marathon training starts. Here’s what my training was like last week:

Monday: 3 miles. Hill intervals. The park by my house has 2 awesome hills for hill intervals. One is really steep and the other is more of a gradual hill. Both last about 1-1:30 minutes. So we did a warm-up, then ran up the steep hill and increased speed as it flattened out, walked/jogged down the other hill, and then ran up it once we got to the bottom. We did that for a total of 6 times then cooled down.

Tuesday: Track workout. This was supposed to be on Wednesday, but Wednesday was my brother’s birthday so I knew I wouldn’t be able to get a run in after work. So my mom and I did 3×400/800 on the track, where we ran 400 meters at a bit faster than 5K pace, then 800 meters at 5K pace with no break. This was killer!! My mom did it no problem but for some reason my legs felt like lead. In between each rep we jogged 400 meters. Total mileage was 4 miles.

Wednesday: Off

Thursday: easy 5 miles + abs

Friday: Off

Saturday: 4 treadmill miles + abs

Sunday: Off. Was supposed to run but I was out late Saturday night with friends, so needless to say I did not get off the couch on Sunday ;)

I need to really work more on core strength. We did this Tone It Up video below and couldn’t even finish it. Sad. 

Do you have any favorite abs/core videos you use? Please leave a link so I can add it to my routine!


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3 Minute Ab Workout!

With abs, we tend to focus on reps. We do several reps of an exercise, then move onto another. But when was the last time you did some isometric holds? Trust me, these holds will get your abs burning as well!

Here’s the workout:

Ab WorkoutPhoto Credit: Arya Ziai via Compfight cc

1 set of this is only 3 minutes, but your abs will be shaking. Do it either once, or add on 2-3 extra sets depending on how you feel. For me, reverse planks are the toughest! I need to work more on my core.

What is your most challenging core exercise?

Are you able to do a handstand? I wish!


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Health/Fitness Links To Get You Through The Day

1 week until Thanksgiving Eve! Can you tell I’m excited… ;)

Here are your health links for today:

Do you love or hate doing abs? What’s your favorite ab move?


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Quick Abs Workout

Have you been working your core lately? I have been trying to be better about working on my core since it’s really important for runners…but it’s really important for everyone! Your core is what supports your body, and a strong core means less problems, such as lower back issues.

Here’s a quick abs workout for you to do after your workout today…let me know what you think!


Do you work out your core? How many times per week?

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How To: Reverse Crunch

The reverse crunch is my second favorite core exercise after plank. It works everything: upper and lower abs, core, lower back and some hip flexors if yours are on the weaker side.

Here’s a how to video I made for the reverse crunch. Try to keep your back pressed into the floor on the down part, and don’t use momentum to lift up! I apologize for the black borders, I filmed on my iPhone and forgot to tell my mom to switch to horizontal view.

For more how-to videos and workout videos, visit my YouTube channel!


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The beginning of my “How To” series

After uploading a workout routine last week, I decided that, along with making longer workout videos, I would make short clips to show correct form on basic exercises. I know that exercising at the gym can be daunting, especially if you feel like you don’t know what to do. I want to help!

So, I made a “How To: Split Squat” and “How To: Plank” video.

Split squats are GREAT lower body exercises that really work the quads and glutes. Trust me, you’ll feel it. It’s also a really good exercise for beginners and those with knee problems. It’s stationary, as opposed to a moving lunge, therefore there isn’t a lot of stress on the knee. Remember, just go down as low as YOU can go, do not force yourself. Over time, you will be able to get close to the ground.

Also, planks are one of my favorite core exercises. The key here is to keep your body in a straight line. I like to balance a foam roller on myself before I start, just to make sure my head, back and hips are all inline. Flex your core to make sure you are holding yourself up with your core and not your hip flexors.

Let me know if you try the routine I posted previously, or either of these exercises! I’d love to hear your thoughts.

Good luck and have fun!