I've been doing each of these circuits once a week followed by some "abnormal' cardio (i.e. rowing machine, elliptical, stair stepper):
Swimming related circuit4 times through with 1-2 minutes rest after each circuit.
Cable torso twists (10 reps per side)
Medicine Ball Twisters (10 reps per side)
Cable Single arm chest press with rotation (10 reps per side)
Stability Ball Military Press (10 reps)
Bike related circuit4 times through with 1-2 minutes rest after each circuit.
One arm dumbell clean and press (10 reps per arm)
Low to high WoodChopper (10 reps per side)
Double arm lawnmower (10 reps per direction)
Tricep pushdown (10 reps)
Run related circuit4 times through with 1-2 minutes rest after each circuit.
Ice Skaters / Lateral hops (20 reps)
Alternating Lunge with overhead press (10 reps per leg)
Squat bicep curls (10 reps)
Dumbell Running Arms (10 reps per arm)
Walking Lunge with twist (10 reps per leg)
If you would like to see what any of these exercises look like (some are pretty wild), go to this website.Yes, I get some weird looks at the gym!
Here's a list of the runs I've done since my marathon:
11/12/10 - 4.0 miles in 30:34 (7:42 min/mile pace)
11/15/10 - 4.8 miles in 36:27 (7:34 min/mile pace)
11/17/10 - 6.0 miles in 47:12 (7:49 min/mile pace)
11/20/10 - 4.3 miles in 31:54 (7:24 min/mile pace)
11/23/10 - 3.5 miles in 27:50 (7:58 min/mile pace)
11/25/10 - IHR Thanksgiving Day Race - 5.0 miles in 36:36 (7:19 min/mile pace)
12/02/10 - 6.0 miles in 45:06 (7:31 min/mile pace)
12/07/10 - 6.8 miles in 53:05 (7:51 min/mile pace)
A few more weeks of taking it easy...training for 2011 officially starts on Monday, December 20th!!!