Days 24 & 25: Relax…You Got This!

relax-you-got-this

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!

screen-shot-2016-09-23-at-4-54-08-pm

 

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. 🙂

yay-its-friday