Racing Together to Make It Count

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Addiction is a disease that touches all of our lives because we all know someone who has struggled with addiction to drugs and alcohol. Maybe it’s someone close to you…a friend or family member…or maybe it’s someone just an arm’s length away. Someone who you know could do amazing things with their life…if only they could get out of the grip of their addiction.

Those who talk about their addiction freely and share their success stories are the ones who make a difference. Our very own Core Crew member, Chad Moye, chooses to make a difference. He has come a long way and shares his story with the hope that he will touch the life of someone who needs to know they can beat the disease and live a heaSTTC - Chad Podiumlthy, active, and full life.

Read Chad’s story, From Prison to the Podium, then decide if you can make a difference too.

Make It Count is a virtual race that supports Runwell, a non-profit foundation who provides addiction recovery solutions through funding treatment scholarship programs and by enaging individuals in sporting events worldwide. Runwell fosters a healthy lifestyle and begins to break down perceptions of those struggling with the disease.

Make it Count:

Make it Count is a virtual race where you can run or walk a 5K, 10K or Half Marathon. You have two weeks to complete the distance and make it count for those struggling with addition.

When: April 30 – May 13, 2016 (Run ends at 11:59 EST)

Screen Shot 2016-04-11 at 6.06.35 AMWhere: Run/Walk Virtual…Anywhere, Anytime. Find your favorite indoor or outdoor route and run or walk your distance (5K, 10K or 13.1). Run solo, with a buddy or run with a group!

Charity: Runwell

Join RunJunkEes Run Club to get support and inspiration before, during and after this event! Make sure to LIKE their Facebook Page for important updates.

Running changed Chad’s life…saved his life…and there are so many others out there who need help. Share your love of running by supporting this cause and letting your miles count.

I’m signed and I hope you will too. Besides the awesome medal with a detachable charm, this race will support those who want to end the cycle of addiction.

Click here to join the virtual race, then post in our group using #MakeItCount to let everyone know you are in! We all love to run…why not make it count?

Day 11: Forgive Yourself…then Recommit

forgive and recommit

Are you down on yourself about some bad choices or not following through with your exercises every day? Beating yourself up will not help! You can’t change yesterday but you can make today different.

Forgive yourself, shake off those bad feelings and recommit to a healthy, active week starting today. Do it now! Say goodbye to yesterday and commit to making healthy eating choices and being active today! Baby steps Core Crew… Commit to one day at a time.

There was an overwhelming request for inner thigh work this month and today is the day. Make each exercise count by doing them slowly and focusing on each move as it works those legs, thighs and glutes!

Day 11 exercises: “How To” Videos

  • 50 Jumping Jacks
  • Bridge with Inner Thigh Squeeze – 3 sets of 10
  • Lying Leg Raise – 3 sets of 10
  • Side Step with Squat – 3 sets of 10
  • Plank – :30 – 1 min (2X)
  • 50 Crunches

Bonus: Side Plank with Clam – Check this out…core stability + thigh and glute work. Since we are doing 3 sets of other thing exercises, today’s bonus is 3 sets of side planks with clam (each side).

Side plank with clam


Running Drills: Straight Leg Shuffle

Who has tried all the running drills and works them into their warm up routine? I know…I know…it takes extra time…but these drills will help your form and your running efficiency. Taking an extra few minutes to do them before your run will mean improved performance.

Why: The straight leg shuffle helps stimulate neuromuscular timing for quick- cadence running, while also reinforcing a flat or midfoot footstrike. Combined, those stride components can greatly shorten ground contact time and eliminate the counterproductive braking associated with a heel-striking gait.

How: With an upright torso, straight legs, dorsiflexed ankles and toes pointed upward, start bounding forward with low-rising forward leg lunges and a quick cadence. Avoid leaning backward by acting as if you’re aggressively pulling the foot backwards as soon as it touches the ground. Do two to four 50-meter reps.

Sounds kinda confusing…so here’s a quick video to show you how to do it.


Speed Work: If you want to run faster, the saying goes, you’ve got to run fast.

Not everyone “cares” about getting faster…but let’s face it…we are all proud when we shave a few minutes off our time in a race of any distance….or even a training run.

Don’t get nervous…speed is relative and whatever “fast” is to you…that is perfect. Don’t overthink it and skip it because it sounds hard. It isn’t easy…but if you want to get faster…you’ve got to run fast.

One thing that was stressed in my RRCA certification class was repitition…more specifically…training cycles that run in repetitive cycles…also called Mesocycles. These cycles will help train your body to withstand similar training and that means doing it over and over…then over again.

Think of it this way – “IIP” – Introduce, Improve, Perfect. We are going to overload our system with the same workout for 3 weeks in a row. This method teaches our body and mind to adapt to a specific stress until it becomes not stressful.

  1. Week 1 – Introduce
  2. Week 2 – Improve
  3. Week 3 – Perfect

So we are sticking with that plan and doing our 1/4 mile repeats again this week. On a track that is 400 meters. On a Garmin or GPS watch…that is .25 miles. If you didn’t make it happen last week…jump in this week and introduce yourself to this workout. Let’s go over the details again.

Warm-Up – 5:00 jog followed by your choice of Dynamic Movements (high knees, butt kicks, leg swings, sideways shuffles, skipping, etc)

Work-Out

  • 6 x 1/4 Mile Repeats at a pace that is :30 faster than your race pace.
  • 2:00 walking rest in between each one.

1/4 Mile is equivalent to 400 meters or one lap of a standard-sized track.  Here’s a few examples of where your interval times would range, depending on your mile time. Round up or down to the nearest mile if you’re in between.

  • If you run a 14:00/mile, you should run quarter mile repeats in 3:00
  • 13:00/mile – run the quarter mile repeats in 2:45
  • 12:00/mile – run the quarter mile repeats in 2:30
  • 11:00/mile – run the quarter mile repeats in 2:15
  • 10:00/mile – run the quarter mile repeats in 2:00
  • 9:00/mile – run the quarter mile repeats in 1:45
  • 8:00/mile – run the quarter mile repeats in 1:30
  • 7:00/mile – run the 1/4 mile repeats in 1:15

Cool-Down – 5:00-10:00 easy jog…you’ve earned it!

Can you run for 2:45 without walking? YES YOU CAN! No matter how fast you are…every runner can do these drills. Remember that the breaks are meant to be REAL BREAKS. Take time in between each set to recover by taking deep breaths, drink some water, and getting ready for the next set.

Final thought…Do not skip your stretches. Broken record here…I know. Your body needs time to recover and these stretches will keep your muscles soft and help you avoid pulling, tearing, or otherwise injuring muscles that we need to keep us on the road. Here are our 7 Key Stretches for Runners + the Pigeon Pose. Do them! 🙂

Ready to forgive yourself and recommit this week? There is no better time than now. Shake off those feelings of self doubt and self pity. It’s Monday Core Crew…time to remind yourself that this week you will be STRONG! 🙂

Monday startover