Day 30: Victory!

victoryWe did it y’all! 30 Days of an awesome strength challenge is in the books!

Well, after today of course… Close out the month strong with a killer ab day then grab this photo and shout it out to everyone…VICTORY IS MINE!!!

What an amazing month! So many strong, committed, hard working Crew members this month. I think this is one of the hardest working months we’ve had so far. I couldn’t be more proud!

Finish strong Crew! Victory is knowing you gave it your all…even when you didn’t want too. Victory doesn’t mean you didn’t miss a day…. It means you pushed through, stayed the course and are stronger, more confident and ready to conquer the world!

Day 30 exercises: Abs – 4 sets of 15 

****Click here for how to videos****

  • Crunches
  • Dumbbell Side Bends
  • Russian Twists
  • Plank – Your Choice (:90 2X)

Bonus: Daily Abs – 3 rounds! Daily Abs

GETTTT ITTTT!!!

That’s it for September Crew! The month has flown by yet again and it’s been fabulous. Take time to stretch it out today and get ready for those long runs this weekend.

Brand new month starts tomorrow…who’s ready???

 

Day 29: Don’t Stop Now!

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Day 29 y’all…don’t stop now, we’re almost there!!

2 more days and this month is complete! Legs today, abs tomorrow, then a brand new month starts with our long run on Saturday. Keep pushing…keep getting it done, and let’s bask in the glory of knowing we finished strong!

Day 29 exercises: Legs / Stability – 4 sets of 15

****Click here for how to videos****

  • Donkey Kick + Fire Hydrant
  • Weighted Squats
  • Deadlifts
  • Plank – Your choice (:90 2X)

Bonus: 7 Key Stretches for Runners + Pigeon Pose – Everyone has been putting some serious miles in this month, but have you been stretching lately? Are you feeling sore or tight anywhere? Today’s bonus is to take a little extra time to stretch your calves, quads, hamstrings, and back. Of our 7 Key Stretches for Runners + the pigeon pose, what is your stretching position? Which one can you feel helping you the most?

So excited to see some of you trying the Ladder speed work this week. I know it’s a little confusing…and it’s a tough workout…but doesn’t it feel amazing once it’s done and you see how awesome you are? The times I’m seeing show just how bad add this Crew is!

Keep pushing yourself! It’s worth it! 🙂

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Day 28: Hump Day Pump Day!

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My Crew LOVES arm day RIGHT?!?! 🙂

Let’s take this hump day to another level…it’s hump day PUMP DAY!

Day 28 exercises: 4 sets of 15

****Click here for how to videos****

  • Push Ups
  • Hammer Curls (or Hammer Curl Swings)
  • Monkey Arms
  • Plank – Your Choice (:90 2x)

Bonus: #TankTopArms – Bringing back an old workout that’s perfect for pump day. Run through it one time for a killer hump day workout!

tank-top-arms


Speed Work: Quick shout out to Sharon Bolton for an awesome Ladder workout yesterday! Way to go Sharon!! Super speedy and you didn’t die! 😉

Who else is giving it a try this week? Click here to see how it’s done!

Get sweaty, finish off your day with our 7 Key Stretches for Runners, then give yourself a big squeeze and a pat on the back for an awesome Hump Day Pump Day! 🙂

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Day 27: Focus on Today

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We can’t control what will happen next year, next week…or even tomorrow. But we can focus on what we can do today.

What will you do in the next 24 hours to get closer to where you want to be?

How hard will you work today?

Day 27 exercises: Legs & Stability – 4 sets of 15

****Click here for how to videos****

  • One Legged Bridge
  • Side Lunges
  • Side Lying Leg Raises
  • Plank – Your Choice (:90 2X)

Bonus: 5 Minute Plank – Don’t get nervous…this is a moving plank so you’re not holding one position for the whole 5 minutes. Give it a shot. You’re stronger than you think and I bet you’ll surprise yourself!

5-min-plank


screen-shot-2016-09-26-at-9-12-47-pmSpeed Work: Have a plan to get your speed work in this week? Here’s the workout.

I know speed work seems scary…but once you try it, finish it, succeed, and see results…you will LOVE IT!

That’s all for now Crew….push hard today! 🙂

Day 26: Rise Up & Attack

rise-up-and-attackLast week of the month…last Monday of the month…rise up and attack the week with enthusiasm!

Shoulder and Abs…sound like a strange combination?

Not really. Shoulders and abs are great complimentary bodyparts to work on in the same day. Since they are completely separate body parts, you don’t need to worry about support muscles of either muscle group tiring out.

With 4 sets of 15 coming at us today…we need enthusiasm, a little determination, and a lot of commitment to finish strong! Do you have it in you?

Day 26 exercises: Shoulders and Abs – 4 sets of 15

****Click here for how to videos****

  • Mountain Climbers
  • Kettle Ball / Dumbbell Swings
  • Shoulder Presses
  • Plank – Your Choice (:90 2X)

Bonus: #BeastModeMonday

With our regular 4 sets of 15…this bonus is not for the faint of heart…or for those with little time on a Monday. But hey…if you like to go beast mode on Mondays, this one is for you! 3 sets…because who doesn’t want to do 5 planks today?!? 😉

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Military Press – Very similar to shoulder presses but at the top you’re going to extend your shoulders all the way up. You can do these with dumbbells so don’t skip them if you don’t have a bar. Watch Scott Herman show us how it’s done.


Speed Work: This week’s speed work is a tough ladder workout. Since the intervals are longer, you want to start out a little slower and work your way faster towards the end. The last 2 sets of 400 meters…go all out!

How fast should you do running? This workout should be done at your 10K speed, which is slower than last weeks 5K speed but faster than you would run a half marathon. How does that translate into actual time spent running? Take your 400m from last week and add :10 – :15 then multiply by 4 for the mile, by 3 for the 1200 meters (.75 mile), and by 2 for 800 meters (1/2 mile). For your last two 400 meters (.25 mile) crank up the speed and finish strong at your 5K pace. Check out the pace chart below…

Ladder Workout:

  • Warm up – slow mile
  • Faster mile – 10K speed
  • 1200M (.75 mile)
  • 2x 800M (.5 mile 2X)
  • 2X 400M
  • Cool down – slow mile
  • Total of 5.25 miles

Tough workout…who will put on their big girl panties and give it a shot? If you raced this weekend, you get a speed work pass…don’t try this workout on tired legs. Rest up this week and just bust out some short, slow recovery runs. Don’t worry, we’ll have speed work next week. 😉

Pace Chart: Example for 30 minute 5K

  1. 2:10 – add :10 so that makes = 2:20
  2. multiply by 4 for your mile = 9:20
  3. multiply by 3 for .75 = 8 minutes
  4. multiply by 2 for 800M = 4:40
  5. 400M – Speed back up and try to hit those 400M times so go all out and run 2 400 meters in 2:10

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Seems a little complicated but it’s fun and you when you’re done you will feel amazing!

Not feeling ready for the ladder yet? That’s ok! Throw in some fartleks (speed bursts) during one of your mid week runs. Choose an object in the distance and pick up the pace till you get there…see that light pole? How about that stop sign? Do 8-10 speed bursts in your run session. Remember to BREATHE deep. Belly breathing during speed work is essential to building your VO2 max and getting the most out of this workout!


After a HUGE racing weekend and lots of long runs, please take the time to stretch!

Last week of the month Crew! Let’s go hard and finish strong cause good things come to those who sweat! 🙂

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Days 24 & 25: Relax…You Got This!

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Oh, the long run. It’s both the bane and the bliss of every runner’s existence.

Regardless of what your “long” run distance may consist of, we all go through the same range of emotions leading up to this oh-so-important run.

  • Usually the anxiety starts midday Friday. We start thinking that there is no way we can actually run whatever distance we’re scheduled the next day. We get this feeling in our stomach that is half nerves and half a bad reaction to our lunch. This normally subsides about the time we go to bed—you know, 9pm because we’re really fun on Fridays…
  • We start out our long run feeling happy to be running with a group, or loving the time get get to oursleves. The moon is high, the air is cool (only because it’s still early and the sun isn’t up yet), and we are moving! It feels great.
  • Soon we’re overestimating how far we’ve gone. We’ll think we’ve run seven miles when it’s only been three. Right about then we just want to end it.
  • We have to have small goals to check off while running long. Usually it goes like this: only 3 miles to the turnaround and then we’re halfway done! Only 2 miles until the water stop and pretzels! Less than a 5k until we are DONE!
  • We made it. Now it’s time to eat, stretch, and nap!

When it’s all said and done, we wonder why we had so much anxiety in the first place. We know we are strong. We know we can handle it. We know once we’re out there we’ll be burning calories, sweating buckets, making progress, and loving it!

So the questions is…are you having fun when you’re out there? That’s the most important thing right? This is supposed to be fun! Over thinking the run beforehand will drain your motivation. Try not to stress about it. You have it planned, you know you can do it…so trust your training and relax…you got this!

Whether you’re going long on Saturday or Sunday…make sure your having fun, and don’t forget…we still have work to do on the day we’re not running.

Here’s the weekend skinny… Leave it as is, or switch it up…but plan it out and get it done.

Day 24: Long Run + 7 Key Stretches for Runners + Plank – Your Choice (:90 2X)

Day 25: Arms / Back – 4 sets of 15

  • Burpees
  • Bicep Curls 21s (4 sets of 21)
  • Wide Rows
  • Plank – Your Choice (:90 2X)

Bonus: Active Recovery – Short run (30 min or less at conversation pace), walk, swim, bike, play outside with the kids, yoga. Choose something that will get your muscles loose and that will promote healthy, active recovery after your long run. Being sedentary after a hard work out will only make you more stiff and sore…get moving!

Remember…our long distance runs make our hearts stronger…and our legs and lungs too…

Eat good, hydrate, get your outfit and gear ready, then relax…you got this!

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Day 23: Making Progress

screen-shot-2016-09-22-at-8-16-29-pmEvery workout is a step towards our goals…let’s make some progress baby!!

While running doesn’t directly target our abs, we can certainly use it to help define our abdominal muscles. After all, it burns the layers of fat that prevent your abs from appearing.

But sadly, running alone won’t do the job. We have to eliminate those extra calories from our diet that turn into belly fat. Even if we run 50 miles a week, our belly won’t vanish if we eat donuts and french fries all day long.

Healthy eating and running are a great start, but you know we need to do even more…time to make some progress on our core!

Oh yea…I messed up yesterday…OOPS! Time to step up our planks to :90 Crew…you got this!!

Day 23 exercises: 4 sets of 15

  • Crunches
  • Dumbbell Side Bends
  • Russian Twists
  • Plank – Your Choice (:90 2X)

Bonus: Stick Crunch – 2 sets of 15

Benefit: Strengthens the abdominal wall and improves the stability of the pelvis and lower spine during running.

Lie on your back, bend your knees, and draw them as close to your chest as possible. Grasp any type of stick or rod (such as a broom handle) with both hands, positioned shoulder-width apart. Begin with your arms extended straight toward your toes. Now squeeze your abdominal muscles and reach forward with the stick until it passes beyond your toes. (This is a very small movement—just a few inches.) Pause for one second and relax.

Here’s a super quick video to show you how it’s done.

Take a few minutes to stretch out and roll those legs!

YAY for Friday!! Let’s get this workout done and get ready for another fabulous weekend. 🙂

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