Are you staying inspired? If not…what’s got you going in the wrong direction?
Think about what is holding you back…and why…then figure out what you need to do to change it.
Less than a week left in our “No Junk Food” Challenge. Are you holding strong and practicing moderation? Keep trusting in the process and giving it your best!
Day 19 exercises: “How to” videos
- 50 Jumping Jacks
- Tricep Overhead Extensions
- Tricep Dips
- Tricep Swings
- Planks – :30-1 min (2X)
- 75 Crunches
- Arm Stretches – see below
Bonus: #JelloArms – 1 round is all you need to get those arms feeling like jello! 2 rounds anyone??
If you’re not sure about an exercise….let me know and I will post a how to video for it.
Running Drills: If you haven’t tried them you are missing out…here’s the 8 drills we have talked about so far: Butt kicks, high knees, bounding, grapevines, slow skipping, hamstring extensions, straight leg shuffle, running backwards. Last drill….fast feet.
Many times, poor times are due to slow, heavy feet. Improve your foot speed by working through the Fast Feet Drill two or three times during your warm-up. This is a drill that improves your running cadence by teaching your leg muscles (hamstrings most) to fire faster and feet to turnover quicker. A quick cadence is a shorter stride with minimum ground time. Efficient runners have short quick strides regardless of pace. Minimum ground time helps your running form by getting your feet up quickly under your butt which discourages over-striding and heel striking. Watch this video to see how to do it.
Speed Work: As the saying goes….If you want to run faster, you’ve got to run fast and Tuesday is a great day for speed work!
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.
As more of you do this workout…I think others are starting to see that it’s doable and not as daunting as it seems. Each one of you who gives it a go and finds out they CAN do it is an inspiration to others who are still on the fence. Try it…then inspire others to try it too!
This is the 3rd week we are working on the same drill…1/4 mile repeats :30 faster than your current race pace. This mesocycle helps train our body to withstand similar training so yes…we are doing it again.
Remember… “IIP” – Introduce, Improve, Perfect. This cycle teaches our body and mind to adapt to a specific stress until it becomes less stressful.
- Week 1 – Introduce
- Week 2 – Improve
- Week 3 – Perfect
If this is your first week trying it…that’s ok. Jump in this week and give it a shot. 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)
- 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 these repeats 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 your next set.
When you’re done…don’t forget to stretch!
Virtual Race: Love how many of you have signed up for this virtual race! It’s for a great cause…Runwell is helping those suffering from addiction learn to choose healthier alternatives like running! Ready to sign up? Here is the info.
Ready for an awesome Tuesday? Stay inspired, inspire others…and make it a great day Core Crew! 🙂