Wednesday evening means a midweek bike/run workout, so I decided to do a similar workout to last week – 10 minutes on the bike, followed by 10 minutes on the treadmill, repeated three times. The only thing I did different was incorporate alternate minutes of standing on the bike – great for the quads and building leg strength and stamina.
I noticed a big difference in my cycling fitness level this week – better form, quicker cadence and able to push a bigger gear for a longer time. The treadmill was good too, but probably about the same intensity as last week.
The hour went very fast and I followed the triple brick workout with the third workout of Essential Abs Week 4 – more Hip Ups, Reverse Crunches, Crossover Oblique Crunches, Crunches: legs up and 18 “Supermen” to finish. Next up for my core strength is Week 5 and 6 of the program, which looks to be a dramatic change in intensity from the first 4 weeks. I’ll probably give myself a couple of days off and start Week 5 on the weekend.
Steady 6 mile run tomorrow, followed by either an easy day or rest day on Friday with a fun Cross Country 5k race planned for Saturday morning. Fun, fun, fun……
Hey Steve,
Did you see that you’ve been featured in the promo/testimonials section of Blaine’s new book advertisement:
http://www.marathoning.org/marathon-preparation/
Pretty cool, eh?!
Yes I did! I was looking for a comment from you too…
I actually went to order the book just after 2pm but the button still wasn’t working. I’ll try again soon. Did you buy it yet?
–Steve