Good morning Core Crew and welcome to Day 10!
Race weekend is fast approaching for many of us so I wanted to talk a little about race strategy today. We’ve all done it…excitement and nerves high…the pulse of the crowd vibrating through you….the gun goes off and runners surge forward taking you right along with them.
You feel great…for a little bit…then realization sets in. You started out too fast and your fading….even faster.
It’s so hard to ignore everything going on around us and stick to our plan to go out at a comfortable pace. Depending on the length of your race…this is a make it or break it moment. Running a 5K, 10K or 15K? If you ignore the need to warm up…your plan better be a slow first mile warm up…and I do mean slow…conversation pace. I know I know…it’s race day…so if you don’t like that idea. Get out for a warm up mile and get this muscles limber and ready.
Running a half or full marathon? I don’t suggest adding more miles to your day…but that first mile should be your slowest mile of the race. Think about me being that little voice inside your head…because if you are racing this weekend….I’m gonna want see those splits! What will I say to yours….?
I can’t physically be with you on race day…but I can be that voice of reason telling you to be smart…and think negative splits! Be the one with the knowing smile as you pass all those runners who went out too hard in the first mile. 😉
If you are racing this weekend….I do not want to see running over the next 2-3 days! This means you Jose Javier Soto! And everyone else too…Ginny, Chad, Amiee, Chris, Diane, Melissa, Catherine, Lisa, Paula, Jennifer, Tiffany….and everyone else I’ve missed.
In fact, if you’ve put in some work this week and your legs are sore…I’m giving you a pass today. No leg workout! If you’re feeling good…throw in the legs but go easy and be safe. I want your legs fresh and ready for the big day!
So what do you do when you can’t workout? REST! Eat well, sleep a lot, drinks lots of water, stretch! I can’t wait to hear about all my awesome Challengers kicking some serious butt this weekend. Whatever your goal is…reach for the stars. There’s no better feeling then leaving everything you’ve got on the road on race day.
Not racing this weekend…Go Run! Time on legs remember?? Knock out Day 10 legs and go run for those of us who are forced to rest.
I always do a little research just to make sure I’m giving out good advice…and this is what I found today….According to Running.Competitor.com’s article “The 4 Best Strength Training Exercises for Runners”,
“To become the best, most efficient runner you can be, just running isn’t going to be enough. Strength training is one of the single most important non-running aspects of training that can help you become a better runner. Add these four running specific strength training exercises to your running routine and you’ll become a stronger, faster, more complete runner for it.”
And what are the best strength exercises for runners?
Well this is good news…we do all of these exercises! Single Leg Squats…think Pistol Squat, we’ve done them before and I promise you’ll see it on the schedule again soon!
Day 10 exercises: 3 sets of 10
- Plank – :45
- Donkey Kick + Fire Hydrant
- Single Leg Deadlift
- Calf Raises (1 set of 10 each leg)
- Plank – :45
- Side Planks – :45 each side
- Calf Stretches
- Pigeon Pose
- Quad Stretch
How to videos are available here if you need them and once again…stretches are below.
Bonus Workout: #AllCardioChallenge
Even if you’re not racing this weekend…you still have some LSD coming up this weekend so make sure to get plenty of rest, eat well, drinks lot of water….and make it a great day Core Crew! 🙂