Days 20 & 21: RUNHOLE

RunholeOne of my favorites…because YES, I am a Runhole!

When I’m training for a big race, I tend to put a lot of other important things on the back burner because running is my passion and I need my me time!

Do you feel bad for being a Runhole? You shouldn’t… sometimes we just have to do what’s right for us…and I know you all give so much to your friends and family so don’t stress over the time you take for your long runs. You deserve it!

Who passed up some non-running fun plans this weekend saying, “Sorry I can’t. I have a long run in the morning.”?  I know I did! 🙂

Day 20 exercises: Long Run + 7 Key Stretches for Runners + Side Plank + Hip Dip + Leg Lift (:45 3X each side) + Ab and Squat Challenge

Ab & Squat Challenge Day 20:

  • 10 Sit Ups
  • 10 Crunches
  • 25 Squats

Plank Challenge: Side Plank + Hip Dip + Leg lift – Another tough plank coming at us today! The calendar calls for this to be a high plank…but I will do it from a low plank position and it’s fine if you do it this way as well. You will still get a great workout and will be able to balance yourself easier from the low plank position. The following video shows how to do it from the high plank position but don’t copy him completely. He doesn’t drop dow low enough with the hip dip. I think you can do better! 🙂


Day 21 exercises: 7 Key Stretches for Runners + Moving Lateral Panther Plank (:45 3X) + Ab & Squat Challenge + Rest

I know it seems like a lot for “rest day” but staying active is what we do and a short recovery run is always a good idea too! 🙂

Ab & Squat Challenge Day 21:

  • 20 Sit Ups
  • 15 Crunches
  • 35 Squats

Plank Challenge: Moving Lateral Panther Plank – I couldn’t find a video for this one but the steps are below. If you’re iffy about the movement, just hold the panther plank for 3 sets of :45.

  1. Assume panther plank position.
  2. Maintaining a flat back and keeping your knees two inches off the ground, move your body to the right by simultaneously moving your right hand and right foot to the right a few inches, then your left hand and your left foot to the right.
  3. Move right for 15 seconds, then move left the same way for 15 seconds. Continue for 45 seconds; do three sets.

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Ready to see some fantastic long runs this weekend Crew! Anyone who calls running “not a sport” clearly doesn’t go long on the weekend! 🙂

running not a sport

 

Day 19: Increased Awesomeness

increased awesomenessWhy are we active every day?

Why do we do our best to make good food choices?

Because daily exercise and healthy eating leads to increased awesomeness!

We’re not perfect. We don’t always make the best choices…we don’t always get our exercises done…but we try!

We are active. We support each other and hold each other accountable. We know that the more good choices we make…the more awesomeness is coming our way!

Friday is Ab day and ab work must be done. We need a strong core to stay stable and upright when we’re running and to keep our hips in line and rest of us working properly. But if we don’t make healthy food choices…all those ab exercises don’t count…so make a conscious effort to make good choices today Crew!

Day 19 exercises: 3 sets of each workout

  • Daily Abs
  • Standing Abs
  • Plank Challenge Day 19 – High Plank Reach (:45 3X)

Plank Challenge – Day 19: High Plank Reach – Simple plank…but won’t be easy! Here’s the steps. **We have a few people dealing with shoulder issues…please just do a regular forearm plank if you are having pain.

  1. Assume a high plank position.
  2. Walk your hands as far forward as you possibly can, drawing your navel in and squeezing your butt.
  3. Hold for 45 seconds; do three sets

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Bonus: Ab & Squat Challenge – Day 19: So yesterday was a rest day…OOPS…so take today as a rest day…or bust out day 19..it’s easy. 😉

  • 5 Sit Ups
  • 5 Crunches
  • 5 Squats

That’s it…no extra credit. Just stretch, hydrate, eat well…and get ready for those long runs!

Paula, Amiee, Jessica, Diane, Heather, and I are all going long today to get it out of the way before the weekend. Amiee and I are doing 22, Paula is hanging for 20, and Jessica is going for 12 (her longest! 🙂 ) Not sure how long Diane will hang with us but she’s a beast so we’ll be chatting it up for hours. 🙂

Make good choices Crew…take the road to increased awesomeness!

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