Month: June 2016

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Day 15: Embrace and Appreciate

Today I will

Day 15…halfway through June!

Each month when we hit the 15th, I always marvel at how quickly the month has passed and how proud I am of each of you! We push so hard each day in our personal and professional lives and sometimes we have to slow down and take a moment to appreciate what we have accomplished.

So today…in addition to everything on life’s “to do list” stop and take a minute to think about what makes you smile, what makes you get up each morning and keep going, about how far you’ve come…

If you’re feeling down, defeated, or just plain tired…remember how each day is a gift and take a moment to appreciate the the ability to wake up and see the day unfold…the ability to make each day the best one yet.

Day 15 exercises:  ****Click here for how to videos****

3 sets of 10 + Plank

  • Knee Cross Crunch
  • Double Arm Reach
  • Side Imprint
  • Cross Body Chop
  • Medicine Ball Slam
  • Star Plank – :45 each side

Bonus: #AbPyramid  Ab pryamid

An oldy but a goody…and one of my favorites! If you have a little extra time today…go back to the basics and work that #AbPyramid!

Thigh Challenge: Rest Day! 

Speed Work: Loved seeing all the speed work variations yesterday! If you didn’t get in some speed… stop thinking about it….just go out and push pace! Here’s some options:

  • Fartleks – “speed play” or unstructured bursts of speed
  • Intervals sprints – 200M, 400M, 800M, mile repeats with rest between sets
  • Tempo Run – Click here to read more about Tempo Runs
  • Progression Run – think negative splits

July Challenge: Since it’s the 15th, I need to start thinking about July…I know July already DANG!! All ideas are welcome! Love adding your favorite workouts in our routine and sharing them with our Core Crew so don’t be shy…what do you want to focus on next month?

Another hump day with lots of do….but most important today…appreciate life and everything you’ve been given. Embrace the day knowing that you have the power to make it great! 🙂

embrace each day

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Day 14: Can You Handle the Speed Work?

cant handle the speedworkIt’s leg day!!! And what’s leg day without speed work?

Have you been getting it done? Or pretending it’s not important? Time to suck it up…get out there and prove to yourself that you CAN handle the speed work!

Day 14 exercises: 

  • Balance and Reach – 20X each leg
  • Squats – (50X)
  • Mountain Climbers – 50X
  • Plank Up and Downs – :45

Bonus: #SpeedWork

That’s right y’all…no getting around it today. Bonus = Speed. Suck it up and throw in some speed! There’s lots of options for speed work and I will let you pick your distance and pace. You can run intervals like 200M, 400M, 800M or even mile repeats….or you can do fartleks or a tempo run. Whatever you decide, remember to take breaks in between sets and always do a warm up and cool down!

Tempo Run ImageI’m not sure if we’ve covered Tempo Runs before so here’s some guidelines…

Tempo Run: A tempo run is a faster-paced workout also known as a lactate-threshold (LT), Aerobic-threshold (AT), or threshold run. Tempo pace is often described as “comfortably hard.” Tempo running improves a crucial physiological variable for running success: our metabolic fitness.

Why Tempo Runs Work: By increasing your LT (lactic- threshold), or the point at which the body fatigues at a certain pace. During tempo runs, lactate and hydrogen ions—by-products of metabolism—are released into the muscles. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your “threshold,” meaning your muscles become better at using these by-products. The result is less-acidic muscles (that is, muscles that haven’t reached their new “threshold”), so they keep on contracting, letting you run farther and faster.

Find the Right Tempo: To ensure you’re doing tempo workouts at the right pace, use one of these four methods to gauge your intensity.

  • Recent Race: Add 30 to 40 seconds to your current 5K pace or 15 to 20 seconds to your 10K pace.
  • Heart Rate: 85 to 90 percent of your maximum heart rate.
  • Perceived Exertion: An 8 on a 1-to-10 scale (a comfortable effort would be a 5; racing would be close to a 10).
  • Talk Test: A question like “Pace okay?” should be possible, but conversation won’t be.

The one real requirement of tempo running is that you stick to a steady, specific, planned pace. Beyond that you have many options. If you’re still unsure…think of your tempo run this way, “Tempo run: Running to the beat of your favorite song .”

Still confused or just want to know more? Check out these articles from Runner’s World and Competitor.com:

  1. Workout of the Week: Know Your Tempo
  2. Your Perfect Tempo
  3. What Exactly is a Tempo Run?

Thigh Challenge: Day 14

  • 25 Fire Hydrants
  • 60 Scissor Kicks
  • 40 Inner Thigh Leg Lifts

Screen Shot 2016-06-14 at 5.40.24 AMFood Challenge: I will be the first to admit that these past few days killed my “healthy eating commitment.” I threw caution out the window and just ate what I wanted…and I am feeling it. Time to get back on the wagon and start making good choices again….starting now.

Have you kept up with your commitment to eating healthy? If so…YAY! If not…let’s recommit together today.

Absorb it all then get to work and let’s have a terrific Tuesday Core Crew! 🙂

Terrific Tuesday

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Day 13: T. G. I. M.

TGIM

After a fun, race filled, long run accomplished, fabulous weekend full of friends and good times…it’s finally time to get back to our passion and kick some Monday booty!

This girl has jury duty! I hope it’s interesting….but it will probably more like sitting around waiting to be sent home. But hey…I’m cool with doing my civil duty. Since I work from home, this getting up and taking a shower to look presentable on a Monday thing is throwing me off big time!

So I’ll keep is short and sweet and just say GET TO IT! 🙂

Day 13 exercises: Iron Strength Core Workout + Low Side Plank with Crunch (:45 each side)

Bonus: #FlatBellyWorkout Flat Belly Workout

Throw in one round of this #FlatBellyWorkout for a little extra Monday belly burn!

Thigh Challenge: Day 13

  • 22 Fire Hydrants
  • 55 Scissor Kicks
  • 40 Inner Thigh Leg Lifts

Gotta get moving so speed work and running drills will come tomorrow.

I know you wanted that extra hour of sleep this morning but….

workout instead of sleeping in

So get up…get moving…and start your Monday right Core Crew! Make it a great day! 🙂

 

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Days 11 & 12: Weekend Loading…

Weekend LoadingOur weekend is loading and it’s gonna be a blast!

Down here in Jax we are eating, racing, eating, running some more…and partying!! I wish you could all be here to hang out with us but we will make sure to take TONS of pics!

Even though we do plan on having fun…racing and running is our love and we will be doing plenty of it!

Run for the Pies is Saturday night…and we will also be hitting the trails on Sunday morning. What are you weekend plans? Racing? Long run? Whatever your plans are…make them active and make them awesome!

Remember to take time to pamper yourself with some Yoga on Sunday! All the links you need for stretching and yoga are below.

Day 11 exercises: Long Run + Low Side Plank (:45 each side) + 7 Key Stretches for Runners + Thigh Challenge (if you committed)

  • 18 Fire Hydrants
  • 45 Scissor Kicks
  • 35 Inner Thigh Leg Lifts

Day 12 exercises: Yoga for Runners – Unknot Yourself  + High Side Knee Tuck (:45 each side) + Thigh Challenge

  • 20 Fire Hydrants
  • 50 Scissor Kicks
  • 35 Inner Thigh Leg Lifts

Bonus: #WeekendWarrior Weekend Warrior

This will be a tough addition but you don’t have to do it all at once. Grab a pen and paper and roll through it little by little. Knock it out by Sunday night and you can call yourself a #WeekendWarrior!

A few things to keep in mind this weekend…

  1. Don’t skip your workout!
  2. Don’t pig out! Continue to watch what you eat…but do give yourself a chance to relax and enjoy a few treats.
  3. Limit alcohol – Yes we will be having a few drinks…indulge…but don’t over-indulge.
  4. Drink lots of water!

Don’t let the weekend ruin your progress. Fight hard for Self Control!

Fight for Self Control

 

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Day 10: 100% Hard Core

Hard Core boxerThe only time you fail…is when you refuse to get back up.

We all fall down…or fall off…the exercise wagon. We get complacent or just too darn busy. But life is like a boxing match…you’re not defeated when you fall…only when refuse to stand again.

Stand up…stand strong…refuse to let life keep you down. Hard Core means getting hit and standing back up to take it again. We have to take life at it comes…but we don’t have to cower and be a sissy…when you get hit hard in the core…your core will be strong enough to take it…and to bounce back like a boxer.

Day 10 exercises: ****Click here for “how to” videos****

3 sets of 10 + Plank

  • Standing Core Stabilization
  • Overhead Dumbbell Side Bend
  • Triangle Press
  • Medicine Ball Side Throw
  • Kettle Ball Windmill
  • Reverse Plank – :45

Bonus: #HardCore Hard Core Exercises

All of these exercises are pretty self explanatory… except maybe the Body Saw. Check out the video below then grab some furniture movers…or a small towel and saw your way to a stronger core!

Oh…and I am not a fan of lunges… If you’re like me and are worried about too much pressure on your knees, do the push up and skip the lunge in the final exercise.

Thigh Challenge: Rest Day! 🙂 Take a break from the thigh/booty work today…but we’ll be back at it strong tomorrow!

Running Drills and Speed Work: No speed work this week? No worries….there’s always next week. Think ahead and plan when you will get your speed work in. If you plan ahead it won’t seem as scary…and once you do it, you’ll see that it’s not as hard as you think. If you already got your long run in during the week…speed work on the weekend is never a bad thing! I will be doing speed work at my 5K on Saturday…running fast for Run for the Pies!

You CAN still do your running drills. In fact, you can do them every single day. Who has tried the slow skipping this week? Doesn’t is kinda make you feel like a kid again? It’s fun, promotes calf and foot strength…and stimulates muscular timing for running with a higher cadence.

That’s all for today Crew. Remember that life is going to throw punches…but you are 100% HARD CORE and you will not be defeated! Get back up, brush it off, and take a swing of your own.

Make it a great Friday Core Crew! 🙂

100 hard core

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Day 9: Dangerous Firearms

Dangerous FirearmsIt’s Arm Day Crew!

Building strong arms will make us dangerous on the road and will carry us through those final miles when all we want to do is stop and rest.

Work hard today…build those strong arms that will carry you the distance!

Day 9 exercises: 3 sets of 10 + Plank

  • Bicep Curl
  • Shoulder Press
  • Hammer Curl
  • Tricep Overhead Extensions
  • Low Plank Arm Reach – :30

sexy armsBonus: #SexyArmWorkout

One round of each of these bonus exercises will get your arms fired up!

Thigh Challenge: Are your legs and booty sore? Mine are! Tomorrow is a rest day….but for today…keep pushing!

  • 15 Fire Hydrants
  • 40 Scissor Kicks
  • 30 Inner Thigh Leg Lifts

Running Drills and Speed Work: Putting off your weekly running drills and Speed Work? Today is the day! Get out there and bust out some slow skipping and 400m sprints. Sounds harder than it is….and you will surprise yourself with your strength and endurance!

When you want to skip it or quit early, remember…. Strength comes from overcoming

 

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Day 8: Apple Core Strong

Strong core helps withWe know a strong core will help us become better runners….but there are many more benefits to core work!

Core work helps us lift strong and heavy, which makes us stronger runners…

Core work helps with posture, which makes us stand taller and helps us breathe better when we run…

Core work aids us in becoming more flexible…and flexibility allows us to continue running without injury…

Core work helps eliminate back pain, which means we can run more!

Yes all of these positive effects benefit us in other aspects of our daily life….we didn;t even mention a nice tight, flat tummy…but all we really care about is running… 😉

Core Work ROCKS! Let’s get to it!

Day 8 exercises: ****Click here for “how to” videos****

The calendar says 2 sets of 10…that’s a typo…we are stepping  up to 3 sets of 10 this week!

  • Knee Cross Crunch
  • Double Arm Reach
  • Side Imprint
  • Cross Body Chop
  • Medicine Ball Slam
  • Star Plank – :45 each side Screen Shot 2016-06-08 at 5.29.23 AM

Bonus: 5 Burpees + 10 Weighted Sit Ups between each set of core exercises

Hopefully breaking these burpees into 3 sets of 5 will make it seem less daunting and more doable. In between each set…knock out 5 burpees + 10 Weighted Sit Ups then tag your post with #AppleCoreStrong. Think about how strong an apple core is…it’s the core that holds it all together!

Thigh Challenge: So many of you are keeping up with the #ThighChallenge this month so far. Know what that tells me? My Core Crew has serious commitment in June! Love your dedication so far this month Crew! Keep it up! 🙂

  • 15 Fire Hydrants
  • 35 Scissor Kicks
  • 30 Inner Thigh Leg Lifts

Running Drills and Speed Work: Remember…if you are racing this weekend, you should skip the speed work this week…but you CAN still do the running drills! Want more info on these drills? Click here to see the why and how.

  • Running Drill: Slow Skipping
  • Speed Work: 6-8X 400M (3-4 miles with 1 full mile warm up and cool down = 5-6 miles total) Don’t forget to stop (or walk) in between sets and recover before going at the next 400M.

It’s Wednesday y’all…halfway through our week and closer to the weekend when us Jax peeps get to hang with Gwen and conquer Run for the Pies! So excited to race with everyone and enjoy our relaxing day by the pool on Sunday! I wish you ALL could be here to join us!

When it hurts and you want to quit…remember that a strong core will improve your technique, your strength, your stamina…and will compliment everything you do! Get through it and make it a great day! 🙂

strong core

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Day 7: Balance and Reach

Bla Bla BlaNo excuses today Crew…. Go workout!

Today we are tackling the Balance and Reach exercise and I want you to take your time with this and really focus on building your hip strength by mimicking running form.

Balancing on one foot is tough…but this will improve our form and strength!

Day 7 exercises:

  • Balance and Reach – 20X each side (See FB video)
  • Squats – 50X
  • Mountain Climbers – 50X
  • Plank Up and Downs – :30

Bonus: 100 Crunches

Since it’s core month and I am a little sore again from yesterday, let’s push the limits a little and do some extra crunches! Tag your post with #LoveSoreAbs

Thigh Challenge:

  • 15 Fire Hydrants
  • 30 Scissor Kicks
  • 25 Inner Thigh Leg Lifts

Running Drills and Speed Work: This week’s running drill and speed work is below. If you need more info on these check out Monday’s post here with all the info. Remember you are welcome to reach out to me by PM if you need some help finding the right pace for you speed work.

  • Running Drill – Slow Skipping
  • 8X 400M

This Crew shows commitment every single day and that’s what it takes to get results. If you are sitting on the sidelines watching…what are you waiting for? Turn your interest into commitment and get up and get to work! 🙂

interest vs commitment

 

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Day 6: Rise Up and Attack!

Rise upHey Crew! Hope you all had a great weekend! So many fabulous races and long runs!! Our racing and long run weekends are what we work hard for all week and you guys killed it! 🙂

We’ve had a few days to let our abs recover from the workouts last week and now it’s time to get back to work on our Core!

Let’s rise up…get moving…and attack today with enthusiasm!

Day 6 exercises:

Today is the first Iron Strength Core Workout and while the overall workout is new… the exercises are not. We’ve done these before…now it’s time to put them together for an awesome core workout! Rest between supersets but power through each set while being careful to do each move correctly.

Low side plank with crunch is below. Keep that core tight!

Side Plank Knee to Elbow Crunch STACK

Bonus: #DailyAbs Daily abs – For an extra burn today bust out this #DailyAbs workout. You can do this right after Iron Strength or wait until later in the day to get those abs fired up again.

Thigh Challenge: Day 6

  • 12 Fire Hydrants
  • 25 Scissor Kicks
  • 25 Inner Thigh Leg Lifts

Running Drills and Speed Work: We took a break from Running Drills and Speed work last week to get acquainted with our new June Challenge but it’s time to put them back in the rotation this week!

Screen Shot 2016-06-06 at 5.56.01 AMRunning Drill: Slow Skipping – This is one of my favorites! This move makes you feel like a kid again…and is great for building calf and foot strength.

Why: This drill helps develop calf and foot strength needed during the toe-off phase of the gait cycle while also stimulating neuromuscular timing for running with high cadence. It also accentuates the high-knee action of the lifted leg during a running stride.

How: Skip with a moderate leap off of one foot and return to the ground and immediately leap off the other foot, main- taining a compact arm swing as if you were running. This slow-action skipping drill should have a staccato rhythm. Do two or four 50-meter reps.

Speed Work:

  • 8X 400M with 1-2 minute rest between sets

Let’s talk 400-meter repeats. One lap. You know, quarters. A 400-meter lap of the track is barely less than a quarter-mile, or 440 yards. Yes they are hard…but so valuable!

George Sheehan, the one time medical editor for Runner’s World magazine, whose slogans “Listen to your body,” and “We are each an experiment of one” said:  “Every runner must do quarters. If you’re a miler or-yes-a marathoner, doing quarters can develop dormant speed just waiting to go on display.”

Listen up though… If you are racing this weekend. You should be in TAPER MODE!

You should NOT be doing speed work the week of your race. So for all those doing Run for the Pies this weekend in Jax…or any other race this weekend….SKIP THE SPEED WORK!

If you do not have a track to do your speed work, these 400M (1/4 mile repeats) are fairly easy to do on the road. You can do them using interval workouts. Run a 1/4 mile HARD then walk or jog slowly to recover.

When it’s all said and done…and you are relaxing in front of the TV winding down for the day….grab some carpet and do your 7 Key Stretches for Runners!

Another fun week is upon us…Gwen is coming to Jax on Friday to do Run for the Pies with us Jax folks and we are having a pool party on Sunday! Can’t wait!!

It’s Monday…Rise up and attack the day with enthusiasm Core Crew!

rise up and attack

 

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Days 4 & 5: Laugh Hard and Run Long

good laugh long runAfter a long hard week…what’s the best way to relax? A good hard laugh and a long run will cure almost anything! 🙂

Felling down, or stressed, or just plain over your week means you need some “you” time so get up, get dressed, and let’s go long!

Grab a good friend…or a good book on tape and laugh your way through the miles. Come home refreshed on your Runner’s High and be ready to tackle the rest of your weekend!

Day 4 exercises: Long Run + 7 Key Stretches for Runners + Low Side Plank (:30 each side)

Day 5 exercises: Yoga for Runners – So I have to admit that I have yet to make our Yoga for June page….I’m sorry! This week has been non-stop go go go… and I won’t make any more excuses…but it just isn’t done yet. If you are going long on Sunday and need a relaxing yoga day today…go ahead and run through our May Yoga poses one more time. If you are going long today and doing Yoga on Sunday…stand by…I do have new Yoga ready (in my head) and will have the new page done and up by tomorrow. 🙂

Thigh Challenge: Thigh Challenge is going strong so if you opted to jump in for this…don’t forget those leg moves today. Thankfully, they are still minimal reps so you should be able to complete them even sore and tired after your long run.

  • 12 Fire Hydrants
  • 25 Scissor Kicks
  • 20 Inner Thigh Leg Lifts

Racery: Today, we are starting a Spartan inspired Racery from Athens to Sparta for a total of 132.9 miles in teams of 5. If you have not signed up yet there is plenty of time to jump in. Click here to join a team…or if the teams are full..start a new team!

What else….hmmmm…I think that’s all for today but let me tell you…I think the last few days have been the most pumped up and exciting start to a new month yet!

Keep pushing Core Crew….be active every single day! We have a few injuries but even those sidelined Crew members are finding ways to be active and keep moving…so inspiring!!

move fasterGood luck to everyone racing this weekend! Alison has her first ever 10K today and I’m sure there’s are others racing this weekend too! GOOD LUCK!!

If you’re chatting during a race, if you feel comfortable…you’re not moving fast enough! Unless you’re just there to have fun (which is fine) race day is the time to bring all that training together and leave everything you’ve got on the course!