Day 19: Stay Inspired!

 

Stay inspiredAre 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

Jello ArmsBonus: #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.

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

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 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!

Runwell Virtual Make it Count Medal


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! 🙂

Arm Stretches:

 

Day 18: OK Monday…Let’s Do This!

Ok Monday

Ah it’s Monday again…and even though we have a great workout coming for our thighs today….I personally think that Monday is the easier of our 2 leg days. Thanks goodness cause I am sore from our Gett Itt work out yesterday.

Since I am working from home and watching the Boston Marathon today and most of us don’t do speed work on Monday, I am going to make this short and sweet for now…and work on our speed work and drills for tomorrow’s post…

Day 18 exercises: “How to” videos

  • 50 Jumping Jacks
  • Bridge with Inner Thigh Squeeze – 3 sets of 15
  • Inner Thigh Leg Lift – 3 sets of 15
  • Side Step with Squat – 3 sets of 15
  • Plank – :30 – 1 min (2X)
  • 75 Crunches
  • 7 Key Stretches for Runners

Bonus: #KillerMondayMuscles Killer Monday Muscles

This kinda looks like a lot but won’t actually take very long so if you’re feeling frisky knock out this Killer Monday Muscles bonus workout. Squats, Wall Sits, Planks and Push ups! 😉

Running Drill: Running Backwards

Why: Running backwards helps strengthen the glutes and upper hamstrings, as well as various core muscles in the abs and lower back.

How: Although it will seem awkward at first, try to replicate your forward running motion while moving backward. You’ll still be pushing off of your forefoot and swinging you arms, but you’ll be lunging backward with your hamstrings and using core muscles to stabilize differently than you’re used to while moving forward. Focus on form, not on speed. Do two or four reps of 50 to 100 meters.

This is the last of our running drills. Who has tried them all and worked them into your weekly routines? Bonus points for anyone who can name all 8 #RunningDrills we’ve talked about over the last several weeks. Just so you know…if there is a tie between a few crew members for the “Top Challenger” of the month, I will go back and look for the #BrowniePoints and #RunningDrills to determine who gets this months medal. Every little bit counts in the race to the finish! 🙂

Think about the week ahead and plan NOW to fit in your workouts. Good days for speed work are Tuesday or Wednesday because that will give you plenty of time to rest up and recover before our long runs this weekend. Planning ahead may mean the difference between getting it done or life getting in the way. It’s all about your mindset…so plan now to make it happen. When you post that today’s workout is “done” tell us when you will fit speed work into your plan this week. There is no wrong answer but writing it down will help you get it done later.

For those who have to go to work but want to watch our fellow runners be Boston Strong today…you can watch the race live on your computer or phone here.

Have a fabulous Monday Core Crew! Plan for the week ahead and let’s make it awesome! 🙂

Days 16 & 17: Ruled by Freedom or Fear?

first you feel like dyingGo long…even if you’re training to go short.

Sounds crazy right? It’s not.

The long runs groom your body into running as effortlessly as possible…even for those shorter distance races.

Check this out…

In November of 1961, legendary coach Arthur Lydiard told the 1960 800m gold medalist, Peter Snell, to go run a marathon. Before that, Lydiard had Snell incorporating the Waiatarua circuit, a grueling, 22-mile long run up and down the Waitakere Ranges in New Zealand, as part of his 100-mile training week. What was a man who would race for less than 2 minutes doing running for 2 hours? This type of training was completely unheard of for middle-distance runners back in those days.

But it paid off.

Only two months after his Lydiard-mandated marathon, Snell ran a world-record mile (3:54). And in the 1964 Olympics, he won gold in the 800 and 1500m events.

The long run has been popular ever since.

Why is this? What are the physiological changes long runs produce that are beneficial to someone who is racing for a short period of time? According to Running Times columnist and coach, Greg McMillan, there are three key physiological adaptations that occur in the body during a long run: enzymatic, capillary and musculoskeletal. When you run long, you increase enzymes in your muscle cells and grow capillaries, which are the small vessels that surround the cells. These important changes allow more oxygen to be delivered to working muscles. You also strengthen your muscles, tendons and ligaments. “These adaptations help you in shorter races like the 5K because it’s still primarily an aerobic activity,” McMillan says. “The more oxygen that you can deliver to the working muscles, the better your performance will be. And the stronger your muscles, tendons, bones and ligaments become, the more you are capable to conduct better race-specific training like intervals.”

Read the rest of the Runner’s World article “Why Non-Marathoners Still Need Long Runs” here.

How Far Is Far Enough? If you are not accustomed to running long, McMillan advises working up to 90 minutes to properly stimulate the body’s adaptations then suggests that athletes increase the duration of their long runs up to 2 hours.

runners high is realWhat does this mean for us? Even if we are training for shorter distance races, or are just working up to longer runs….we still need to fit long runs into our routine. Running for 90 minutes might seem crazy to those who are running 2-3 miles…but instead of thinking about miles…think time. If you are running 2-3 miles in 30-40 minutes…slow your pace and go out for a 50-60 minute run this weekend. Don’t think about your pace…or the distance. Check the time when you leave…then set out to run for about an hour. Go slow, looks at your surroundings, enjoy nature…whatever keeps you going…but just go out and do it. If you have yet to experience that “runner’s high” you’ll be feeling it after your first long run!

Day 16 exercises: Go long (minimum 50-90 minutes) + Planks (:30-1 min 2X) + 7 Key Stretches for Runners

Day 17 exercises: Remember you can switch it up and do Day 17 on Saturday if you are running long on Sunday. In case you need them…here are the how to videos for these exercises.

  • 50 Jumping Jacks
  • Stability Ball Crunch – 3 sets of 15
  • Lying Leg Raise – 3 sets of 15
  • Dumbbell Side Bends – 3 sets of 15
  • Plank – :30 – 1 min (2X)
  • 75 Crunches
  • Ab Stretches! – see below

Weekend Bonus: Back to Back Runs ruled by freedom or fear

Yes…we need time to recover…but recovering doesn’t mean you can’t run. Keep your 2nd run of the weekend short. 30-40 minutes. Take it slow and just shake out those legs. I’m not talking about 2 a days here…I’m saying run both days. Back to Back runs will train your body to get used to running when you are tired. Don’t be afraid…think of the freedom you will experience when you find out you can do it!

Virtual Race: If you haven’t signed up yet but want too…here are the links to our first virtual race, Make it Count, and the FB event for our group. Remember to join the event so we know who’s in and can cheer each other on.

Long runs, stretching, abs, more stretching, 2nd run. That’s what’s on the menu this weekend Core Crew. Have fun and make it great! 🙂

Ab Stretches:

Day 15: Halfway Home!

halfway there3Can you believe we are already halfway through April?? We’re looking good and nothing will stop us from finishing strong!

It’s arm day again and it’s also very close to the weekend. We are stepping it up again today…sticking with 3 sets but moving to 15 reps per set….and adding another 25 crunches per day. Let’s get it!

Day 15 exercises: “How to” videos

  • 50 Jumping Jacks
  • Bicep curl + Overhead Press – 3 sets of 15
  • Front Arm Raise – 3 sets of 15
  • Side Arm Raise – 3 sets of 15
  • Plank – :30-1 min (2X)
  • 75 Crunches
  • Arm Stretches – see below

Bonus: #BurningGuns Burning Guns

Last week’s bonus kicked my butt and had me sore for days…so lets do it again! 😉

Running Drills and Speed Work: If you haven’t done your speed work for the week…let it go. It’s time to give our legs a rest for those long runs and races this weekend. Next week is a new week…so if you didn’t do it…stop overthinking it and just try! I know it seems daunting but once you figure it out, you’ll see it’s not that confusing and I know you will surprise yourself! Reach out to me by PM and let’s chat and get you more comfortable with the process.

You can still work in those running drills tho. The Straight Leg Shuffle is a great tool for working to train yourself to land more mid foot instead of a heel strike. Keeping those legs straight…try to land with your foot flat on the ground. It may feel weird…but just keep trying. Eventually it will start to feel more natural. Check out how to do the straight leg shuffle here.

Stretch! Whether you’re running today or not…I want to see everyone stretching it out today! I would rather you skip the bonus and make time to stretch. Here’s our 7 Key Stretches for Runners along with my favorite…the pigeon pose. Do the stretches then post using #StretchItOut to let everyone know you got it done.

Virtual Race: Our first group virtual race with an awesome medal is still about two weeks away so there’s plenty of time to sigh up. We have a group “event” so once you sign up join the FB event so we can all brag about how we Made it Count for Runwell! You can find all the sign up info here.

May Challenge: I know its still two weeks away but I am starting to compile ideas for May so if you have something you want to work on, have a favorite exercise, or just have a great idea to throw in the mix…please send it to me by PM so it doesn’t get lost in the madness of our FB page. 🙂

Who’s racing or going long this weekend? Even if you are just training for shorter distances like a 5K or 10K it is still important to get in those long runs. The log run trains your body to get used to being on your feet longer and will translate into better efficiency for your shorter runs. Remember…time on feet! Get out there and go long!

Let’s get to it Core Crew and make Friday count! 🙂

halfway there2

 

Day 14: Shut Up Legs

shut up legs we got this

Your legs might scream and fight you…want you to give up…to sit down and relax.

Tell them to shut up cause you got this!

Can’t get strong legs without doing the work so less talking, less complaining, less excusing and more working!

Day 14 exercises: “How to” videos

  • 50 Jumping Jacks
  • Squat Jacks – 3 sets of 10
  • Curtsey Squats
  • Cossack Squats
  • Plank – :30 – 1 min (2X)
  • 50 Crunches
  • Stretches – 7 Key Stretches for Runners (especially the Quad stretch)

Watch the “how to” videos again for the Cossack Squat!

Bonus: #StrongLegs Workout strong legs workout– Today’s workout is a great but you can do more! Fit in this #StrongLegs bonus and get strong runner legs that will help you go the distance!

Running drills and Speed work: If you haven’t fit in your running drills and speed work for the week…what are you waiting for? Click here to find this week’s workout and let me know if you have any questions.

Speed work is hard work…but read your fellow Core Crew posts and see how great it feels when they figure out it’s not as bad as they thought….and how they did even better than they imagined. Get out of your comfort zone…it feels fabulous!

Virtual Race: Still plenty of time to sign up and plan a great route for the Make it Count virtual race for Runwell. You’re going to log the miles anyway…why not get an awesome medal and make your miles count!

Getting close to the weekend again…who’s racing? Who’s got long runs planned? Let us know so we can cheer you on!

 

Day 13: No More Ab Neglect!

abs neglectedWe are runners. Runners love to run…duh… But ignoring ab work could mean more than slower running, it can also mean breathing issues which leads to more problems….like pain.

This was an interesting topic for me to look into today because while I knew that core work is important for us…I didn’t know how much our core work could affect our breathing patterns. And I didn’t realize how ineffective breathing could cause pain in other areas of our body while running.

We know the obvious…breathing properly helps us keep a stead pace and avoid side stitches…but did you know that:

“dysfunctional breathing patterns have the potential to wreck our bodies. Inhibition of respiratory stabilizers like the diaphragm, TVA, multifidus, obliques and the pelvic floor muscles will force your body to rely on other less efficient muscles to keep you alive and breathing. Most often respiratory dysfunction will drive compensatory facilitation upward and downward into the surrounding muscles of the shoulders and hips.”

The result is often pain/stiffness in at least 1 of 3 places:

1). Neck/Shoulders (Specifically the Scalenes, SCM and Pectoralis Minor)

2). SI Joint/Lumbar Spine

3). Anterior Hip

Interesting right? Did you know that inefficient breathing could lead to pain in your neck, shoulders, back, and hips? Read more about how our breathing affects other aspects of our body, how you can increase your breathing efficiency, and other exercises that will help you get back on track and avoid unnecessary  with this article by Movement as Medicine.  We are going to try one of them today…with “90/90 breathing” as our bonus exercise.

Day 13 exercises: “How to” videos

  • 50 Jumping Jacks
  • Frog Sit ups – 3 sets of 10
  • Oblique Crunches – 3 sets of 10
  • Reverse Crunches – 3 sets of 10
  • Plank – :30-1 min (2X)
  • 50 Crunches
  • Ab Stretches – see below

Bonus: 90/90 Breathing 

90/90 breathing has been found to be extremely effective at re-establishing the zone of apposition in people who are chronically overextended and is frequently a first choice when treating clients with shoulder mobility and hip impingement issues. Here’s how to do it.

  1. Lie on the floor with your heels on a bench, couch or even a wall. If you use a wall, put your heels on the wall with your toes off. Pull your heels down toward the floor and lift your butt off the ground slightly.
  2. Your head should be flat on the ground. If this is uncomfortable, use a small pillow under your head. Take a deep breath through your nose, and then blow all of the air out of your mouth. Keep exhaling until there is absolutely no air left in your lungs. Pause for two seconds then breathe in. Repeat this five times.
  3. During this drill, you should exhale with enough force to you feel your abs working. Your exhale should last at least eight seconds, and the inhale should be three or four seconds.

Watch this video to see how it’s done and take your time breathing deeply to get the maximum impact. I struggle with my breathing and always have to make a point to focus on it while I’m running. I also have shoulder and neck pain which I know is also a result of tensing up while I’m running…maybe this will help! 🙂

Running Drills and Speed Work: Yesterday before my killer workout with the Runwell crew I got there early and did a warm up mile and the running drills. Let me tell you…I would not have been able to keep pace if I had neglected this warm up. The team with an Olympian coach as our leader set out fast at around a 9:20 for the first mile. For me…that is almost race pace…so warm up was key. I did a mile and a half at an 11 min mile then a few running drills to loosen up. Boy was I glad I did! If I hadn’t…I would’ve been seeing their backsides way in the distance…

Remember to warm up with a 1/2 to a full mile…take a few minutes to get in some running drills that we’ve been practicing…then set out on your speed work. Click here to find this week’s running drills and speed work. Don’t forget why we are doing the same routine as last week…IIP: Introduce, Improve, Perfect. Runwell Virtual Make it Count Medal

Virtual Race: If you haven’t had a chance yet…check out this month’s Make it Count  virtual race benefiting Runwell. The Runwell team is changing the lives of those suffering from addiction. Can you help make a difference and make your miles count? I already got my medal and it is really nice…the best virtual race medal I’ve gotten for running miles I would run either way…check it out.

Sometimes I like seeing who reads to the bottom to make sure they aren’t missing anything…so today I am throwing in an extra ab bonus. Knock it out then tag your post with #BrowniePoints to let me know you’re paying attention. 😉

Brownie Points: In and Outs (50X) – 2 ways to do them

Last but never least….take time to run through our 7 Key Stretches for Runners! When your relaxing at the end of your day…watching TV and reading or whatever it is you do to wind down…take a few minutes to stretch your muscles to keep them soft and pliable. Your body will thank you!

So…on the schedule for Wednesday, Day 13: Abs, Bonus – 90/90 breathing, running drills, speed work. Get to it and make it a great day Core Crew! 🙂

Ab Stretches:

Day 12: Sore Muscles = Happy Pain

sore muscles happy painArm day again…already?!? Yep!

I won’t lie…I am still sore from arms on Friday then Gett Itt training on Sunday…but hey…sore muscles is happy pain!

Working hard and being sore after means you are doing the workouts properly and you are giving it your all. Don’t give up now…push through the pain and feel the burn Core Crew!

Day 12 exercises: “How to” videos

  • 50 Jumping Jacks
  • Tricep Overhead Extensions – 3 sets of 10
  • Tricep Dips – 3 sets of 10
  • Tricep Swings – 3 sets of 10
  • Plank – :30-1 min (2X)
  • 50 Crunches

cardio strength blueBonus: #CardioStrength – Another old but goody! Throw some Cardio/Strength in the mix to get your heart rate pumping, burn some extra calories, and add a little extra strength to your routine today.

Running Drills and Speed Work: Lots of us are back to running today after a great weekend and a rest day yesterday and Tuesday is a great day for speed! Remember to work in the running drills after you warm up and before your speed work. The straight leg shuffle is a great drill for those who heel strike (me!) to help you move towards a more balance foot when hitting the ground. Click here to see the Straight Leg Shuffle “how to” video and to find our speed work for this week.

Remember “IIP” – Introduce, Improve and Perfect. We are sticking with the same 1/4 mile repeats this week o improve upon our performance from last week. If you haven’t introduced speed work into your routine yet….there is no better time than now!

I am meeting the Jax Runwell team this morning for a group run. These guys are faster than me and I am a teeny tiny bit nervous, but I know that they will push me and the only way to get better is to step out of my comfort zone!

If you didn’t have a chance yesterday, please check out Racing Together to Make it Count. Find out more about Runwell and the amazing things they are doing for those suffering from addiction. There is plenty of time to sign up for the virtual race so choose your distance and Make It Count!

As always….remember to take time to stretch…here’s our 7 Key Stretches for Runners and your arm stretches for today are below.

Get to it Core Crew and make it a great Tuesday! 🙂

 

 

Racing Together to Make It Count

Screen Shot 2016-04-11 at 6.14.56 AM

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

 

Days 9 & 10: Only One Option…Get It Done!

Long run - finish what you startedIt’s the weekend!!!! We’re runners…and what do runners do on the weekend? We RUN!

Time to set a plan…then stick with it…because anything less is NOT an option.

Whatever you set your mind to do this weekend is what you will complete. If you fail to make a plan…you will fail to move closer to your goals. Maybe your racing, or adding a couple extra miles to start adding distance, or getting in a nice long training run…whatever your goal is…figure out how to make it happen then GET IT DONE!

Run Saturday…then knock out your ab work on Sunday…or get your abs done on Saturday and run on Sunday. But no matter what….everyone should be running this weekend!

Don’t judge yourself by what others are doing. Don’t Feel bad because you aren’t logging the long miles…yet. You will get there. It takes time and determination and commitment…but if you put in the work, it will be you logging those long miles…and feeling FABULOUS!!!

Day 9 exercises: Long Run + Planks (:30 – 1 min 2X) + 7 Key Stretches for Runners

Day 10 exercises: Abs

  • 50 Jumping Jacks
  • Stability Ball Crunch – 3 sets of 10
  • Lying Leg Raise – 3 sets of 10
  • Dumbbell Side Bend – 3 sets of 10
  • Plank – :30 – 1 min (2X)
  • 50 Crunches

If you don’t have a stability ball…try some in and outs. This is a great core exercise and doesn’t require any equipment. Find a bench or a sturdy chair and pull your legs in and out using your core muscles. See how to do it below.

No bonus stuff this weekend but please remember to take time to stretch! Ab stretches are below and you can find out 7 Key Stretches for Runners here.

Another thing…just because you do a long run one day doesn’t mean you can’t run again the next day. If you decide to go out for a 2nd weekend run…keep it short (30-45 min) and keep it slow. This should be a recovery run…or a shake out run if it’s the day before  long run.

No matter what you do this weekend….be active…be mindful of your food intake and make it a fantastic weekend Core Crew! 🙂