Day 12: That Moment When…

screen-shot-2016-12-12-at-5-43-15-amThat moment when…you’re running and you feel some pain in your hip, knee, IT Band….

That moment when….you want to go for a run but you think about how your body is hurting and no one can figure out why…

That moment when your hip goes out….and you’re going down!

Don’t wait till THAT moment that keeps you off the road….

Can you believe it’s already to 12th of December? Holy WOW this month is flying by!

If you aren’t taking advantage of the fast month…and the fast workouts our Crew is doing you’re missing out! Our exercises take 10 minutes a day…that’s it…10 minutes y’all!

On top of being quick, they are very effective! If you’re dealing with some pain below the waist…hips, IT Band, quads, knees, calves, ankles…then you should be doing these hip strength exercises. We’re in our 2nd month focusing on hip work and let me tell you…my body is very grateful. You know I’ve dealt with lots of knee pain this year but that pain has all but vanished since I started strengthening my hips.

After running 30.4 miles in around 22.5 hours this past weekend, I am pain free…PAIN FREE!! I had zero issues with knee pain during the Ragnar Trail race which is the only reason I was able to go the distance. What are you waiting for? Jump in now and start getting stronger…your body will thank you!

Day 12 exercises:

  • Donkey Kick Workout – Follow along with me in the video below
  • Bonus: Clams – 3 sets of 10
  • Extra Credit: Sarah’s 12 days of Christmas – Day 1 (see below)

Bonus: Clams – 3 sets of 10 – I know that workout is tough but you can do a little more! Clams are one of the most often recommended exercise to strength our hips. Bust out 3 sets of 10 clams for each leg. Use a resistance band if you have one or do them without…either way you will get results. Come on…you can do them laying down! 😉

Extra Credit: Sarah’s 12 Days of Christmas – Day 1 (1 minute Skaters) 

Sarah suggested a great way to add a little more into our routine and to celebrate the holiday. Day 1 is one minute of skaters. Here are 13 different variations on this exercise. Choose one that works best for you and let’s celebrate Christmas the STRONG way! 🙂

Speed Work: 6x -8X 1/4 mile repeats

This has to be everyones favorite speed work. It’s one we can call do without feeling too anxious. Don’t be scared by the phrase “speed workout.”  Speed is a relative term, by which I mean that one person’s “slow” pace might be another’s “fast” pace.  It’s all about pushing yourself beyond what is ‘comfortable’…not trying to do what someone else does. Remember that speed work is about more than just getting faster, it’s about pushing yourself a little more than you’re used too, about building up your endurance so your “normal” speed feels more comfortable therefore going a little faster is easier.

Warm-Up  5:00 jog followed by your choice of Dynamic Movements (high knees, butt kicks, leg swings, sideways shuffles, skipping, etc)

Work-Out – 6-8 x 1/4 Mile Repeats at a pace that is :30 faster than your race pace.

*2:00 standing or 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.

  • If you run a 13:00/mile, you should run the quarter-mile repeats in 2:45
  • If you run a 12:00/mile, you should run the quarter-mile repeats in 2:30.
  • If you run a 11:00/mile, you should run the quarter-mile repeats in 2:15.
  • If you run a 10:00/mile, you should run the quarter-mile repeats in 2:00.
  • If you run a 9:00/mile, you should run the quarter-mile repeats in 1:45.
  • If you run a 8:00/mile, you should run the quarter-mile repeats in 1:30.
  • If you run a 7:00/mile, you should run the quarter-mile repeats in 1:15.

Cool-Down  5:00-10:00 easy jog (you’ve earned it!)

This workout is so effective because it will teach your body to move faster for longer periods of time, so hopefully come race day, you’ll be ready to shave a few seconds off each mile….and feel better doing it!

12 Days of Thanks: If you know me well…you know I am a bit of a Christmas scrooge. I love the holiday and the real meaning for the season, but I don’t like being “forced” to buy presents for tons of people just because someone says I am supposed too. I’d rather give thoughtful gifts throughout the year when they are needed…the stress of “gift giving” wears me out!

So as we get closer and closer to Christmas…I like to take off some of the stress and give thanks for some of the special things that happened in 2016. Along with Sarah’s 12 Days of Christmas, I would love for us to mention some fabulous memories from our year and give thanks for what truly matters. When you post your 12 Days of Christmas each day, tell us something that made you smile in 2016. Let’s remember the good times before the year is over!

There is always something to be thankful for, and always a reason to keep moving forward. Share your memories with us and let’s find our holiday spirit together.


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