To continue in a course of action even in the face of difficulty.
To persist.
To carry on.
To keep going.
To hammer away.
To be persistent and determined.
To follow something through.
To press ahead and not take no for an answer.
To be tenacious.
To stand one’s ground.
To go the distance.
To maintain a purpose in spite of difficulty.
To stop at nothing.
On this final day of June, will you persevere and finish what you started?
Even if you didn’t tow the line every day…you can keep going and finish strong.
Go the distance and maintain your purpose in spite of the difficulty, knowing you didn’t give up on yourself. Follow through and be tenacious.
The will to persevere is often the difference between failure and success.
The choice is yours. What will you choose today?
Day 30 exercises: 2-3 sets of 10
Push Ups – slow
Tricep Dips – slow
Bicep Curls – slow
High Plank – :60
Bonus: #DailyAbs – Yes it’s arm day, but thanks to the reminder from Lisa Gibbs…I thought it would be great to give our abs some special attention today too. This is a quick, easy bonus that you can do with no weights and with very little additional time. How many rounds will you make time for today? Throw in a set of #DailyAbs in between each set of arms and be done in no time!
Day 30 “how to” videos: We are focusing on slowing it down and “building positively powerful arms with slow negative repetitions”.
Sound familiar? Of course! We’ve done this earlier in the month. Find out more about why slowing these moves down will help you build strength in power in your arms by clicking here and reading through our Day 16 post. You can also find all the how to videos for today’s exercises on this page.
I know it’s Friday and you are already thinking about the weekend. I know you have lots of things to do and obligations to meet. But you have goals and the only way to reach them is to persevere.
What does it mean when you are able to get through something you didn’t think you had the strength to complete? When you’re tired and don’t have time, but you do it anyway?
Powering through to finish what you started means you are strong and determined.
A difficult task no longer makes you cringe and turn away. The strength inside you carries you through and brings you out on the other side.
Will you finish what you started, even if you have missed days in between? Show the inner voice inside you who’s boss and power through these last difficult days…stay strong and determined until the end!
If you did the #SquatsAllDay challenge this week, you might be feeling some delayed ones muscle soreness (DOMS) from the workout. Even 48 hours later, that DOMS might make it more difficult to get through today’s workout. Power through the pain, but don’t push yourself too far and cause “real” pain, or injury. Make sure you are stretching and rolling those glutes to speed up the healing process! Long runs are coming up and we want fresh legs to carry us through the miles!
Day 29 exercises: 2-3 sets of 10
Lunge Series (multidirectional lunge)
Step Ups
Single Leg Deadlift
Wall Sit – :60
Bonus: Stretch & Roll – The best way to end the day. Stretch those sore legs and roll out the lactic acid built up with all the hard work you put in this week. Long runs are right around the corner…let’s get ready for them! – 7 Key Stretches for Runners
Speed Work: If you still haven’t completed this week’s speed work, what are you waiting for? Click here for Monday’s post and scroll down for this week’s workout.
At lunch with our local girls yesterday, we were talking about that heavy feeling in your legs when you put in a good workout. I was referring to that heavy pull I was feeling at the track yesterday morning and how speed work helps your body learn to power through (there’s that term again) and flush out the lactic acid.
I referred to it as lactate and the ladies chuckled, their brains going to breast feeding. Well ladies…you are correct, but also, so am I. Yes, lactate was the correct term…and so is lactic acid. You had me second guessing myself, so I had to look it up! 🙂
According to WebMD.com,
Intense Exercise. When you exercise, your body uses oxygen to break down glucose for energy. During intense exercise, there may not be enough oxygen available to complete the process, so a substance called lactate is made. Your body can convert this lactate to energy without using oxygen. But this lactate or lactic acid can build up in your bloodstream faster than you can burn it off. The point when lactic acid starts to build up is called the “lactate threshold.”
A little more info from Runner’s World,
“Lactate threshold” (LT) pace describes a hard but manageable effort that forces your body to begin producing considerably more lactate. When you train at LT pace, your body conditions itself to move lactate around, and this should improve your performances at distances from the mile to the marathon.
If you are not reaching that lactate threshold during your speed work, it probably means you can push harder. Don’t be a wimp, consider the mantra I used during my workout yesterday, and SUCK IT UP! Then remember to cool down after your work out and take the time to stretch and roll! 🙂
Day 28 “how to” videos:
Lunge Series – This is a multidirectional lunge that will take you in each directions for both legs. All the way around is one rep.
Step Ups: The “step-up” targets the muscles of your glutes, quads, and hamstrings. It’s considered one of the best exercises for building strong, lean legs. This move also raises your heart rate, which helps increase your calorie burn. “Step-ups” are a great way to build leg strength, develop explosive power, and improve the symmetry of your leg musculature. You need some form of step for this exercise. If you don’t have a step, try a bench, or use stairs. Avid using a chair or something that will fall over easily.
Start with just your bodyweight. If that feels easy, add some light weights.
Single Leg Deadlift: The single-leg deadlift strengthens the gluteus muscles, hamstrings, and adductor muscles while working to extend the hips. Our lower back functions as a stabilizer promoting strength and stability in our core. This exercise, often referred to as the non-surgical butt lift, is unique in that it allows you to fully appreciate the beauty of learning how to stabilize on one leg, while training each side of your body without favoring or over-compensating.
Fabulous abs don’t happen overnight. And they don’t happen from exercise alone. So today we are putting together the workout and the no junk food challenge to create a hump day that will put you on the path to a strong, flat core.
Day 28: 2-3 sets of 10
Mountain Climbers – Bump these up to 2-3 x 20
Crocodile Rows
Ab Fab Press
:60 Plank
Bonus: Fab Abs + No Junk Food – Can you commit to both bonus option? Just for one day? Every little step in the right direction counts!
For the sprints – if you do not have a treadmill to jump on just run in place for one minute.
Speed Work: Seeing some awesome speed work this week and would LOVE to see more! Who’s got some 1/4 mile repeats in them today? I’m heading to track this morning (YAY!) and I can’t wait to turn it up! Click here for Monday’s post and scroll down for this week’s speed workout.
Day 28 “how to” videos:
Mountain Climbers – Speeding it up this time so I would love to see you do 2-3 sets of 20 instead of 10. Keep that core tight each time you bring your knees forward. This is a great full body exercise working our core, shoulders, arms, and legs plus the fast movement also gets our heart pumping.
Crocodile Rows: Works our back, shoulders, biceps, and abs.
Ab Fab Press: Can’t have a FAB AB day without the Ab Fab Press! Works our core and arms.
Ab Stretch: When you’re done with today’s workout, take a few extra seconds to stretch out those abs. Either one of the stretches below will feel great after today’s workout!
Squats are an absolutely incredible exercise! They build full body strength as you use your core to stabilize and keep everything aligned. The glutes and hamstrings are very large muscles so buy utilizing them you tend to burn a lot of fat. Squats invigorate your nervous system and help your stress response since the squat is a naturally defensive position. They can even help your digestion and the regularity of your bowel movements. Squats are essentially the swiss army knife of exercise.
Don’t wear much make up…but I sure know how to squat! We’re doubling down on squats with yesterday’s frog burpees and today’s frog jumps! Oh…and there’s an extra credit challenge for squats throughout the day. Make sure you get low….but don’t go below parallel. Watch your form and work those glutes Crew!
Day 27 exercises: 2-3 sets of 10
Squat Frog Jumps
Calf Raises – 2-3 sets of 10 per side
Clams – 2-3 sets of 10 per side – use a resistance band if you have one
:60 Wall Sit
Pigeon Pose – My favorite stretch! After you complete today’s extra credit, you’ll want to take a few minutes before bedtime to stretch out those hips and glutes! Get down into position while your watching TV or scrolling through FB and hold that position for at lest :30 per leg.
Bonus: The Runner’s Must-Do Workout – Follow the exercises below for a great Runner’s bonus workout! It says one set all the way through, but I know you can do two!
Extra Credit: #SquatsAllDay – 20 squats per hour throughout the day before you go to bed. We have a set time we workout and are committed during that hour, but I would love to see you being more active throughout the rest of the day as well. Some of you might have that Garmin notification thing that tells you to move an hour or so after a tough workout. You probably roll your eyes and think, “no way I’m done for today” but that little notification is there to get you moving more all day instead of just through your daily workout session. If you see this post by 8am and commit to 20 squats per hour until you go to bed at 9pm, you will have 12 hours for extra movement. If you do 20 squats per hour you will have done 240 squats throughout the day! Who’s up for the 20 squats per hour challenge with me today? Every time you see a new hour roll over on the clock, get up and drop it to parallel for 20!
Speed Work: Tuesdays and Wednesdays are usually the ideal days for speed work. You’ve had enough time to rest and recover from your long run, and you have enough time to rest and recover before your next long run coming up this weekend.
July Challenge: I’ve gotten very little feedback on our June Challenge and only a few exercise requests for July….that must mean you are good with whatever I choose for the month! 🙂 Still time to get your ideas in!
Day 27 “how to” videos:
Squat Frog Jumps: Muscles worked – Glutes, hamstrings, thighs, inner thighs, quads, abs, back
Calf Raises: Strengthen, lengthen and create more flexible calfs with calf raises.
Clams: Lying on your side hips at roughly 45 degrees bend and knees at 90 degrees. Slowly lift your top knee up but make sure you keep feet together and keep your back straight. Slowly lower then repeat. You should feel the hip ( gluteal muscles) working at the side of your hip.
Good morning and happy Monday Crew! Up early and ready to attack the day! I have a lot of work to do to catch up to all the awesomeness from this past weekend. I didn’t get a chance to run, but we did lots of walking and TONS of floating. I don’t think floating counts tho… so today I will squat!
I will also be working on our July Challenge so please keep the ideas and new exercises coming.
Monday is all about getting our minds in the game and setting the tone for the week. And today’s full body workout does not disappoint. Of course we have your favorite 5 minute rolling plank, that awesome burning bridge exercise and SQUAT BURPEE HOLDS!
This exercise is going to fire up your thighs and glutes AND give us some great cardio to start the week. NO JUMPING UP in this so NO EXCUSES Crew. Let’s get it on!
Day 26 exercises: 2-3 sets of 10
Squat Burpee Hold
Burning Bridge
Jumping Rope – (50 x 2)
5 minute Rolling Plank
Bonus: #CardioStregnth
Adding an additional circuit workout for today that includes a little more cardio and a little more strength. I need it…and I hope you will join me. 1 round, 2 rounds, or 3 rounds. Do whatever you have time for.
Extra Credit: #FavoriteBurpee – Only 1 set of 7 burpees in this extra workout and since you have lots of new burpees in your workout arsenal, pick your favorite from this month and tell us which one you liked best!
Your choices with links to the “daily post” where you can see the how to video again: Sprinter Burpee, Combat Burpee, Frog Burpee, Squat Hold Burpee (today).
Speed Work: This week we are pushing ourselves but keeping the math simple. The workout is 1/4 mile repeats, or 400 meters. How many should you do? That depends on where you’re at in your training. Start with 4 (1 mile of speed + 1 mile warm up and 1 mile cool down = 3 miles total) and work your way up. If you regularly run more than 3 miles then do more 1/4 mile (400M) repeats to get in a good workout. I love seeing you push yourself but be smart about it!
5K Training = 400M x 4 or 4 (3-4 miles total – 1 mile fast)
10K Training = 400M x 8 (4 miles total – 2 miles fast)
Half Marathon Training = 400M x 12 (5 miles total – 3 miles fast)
Marathon Training = 400M x 16 (6 miles total – 4 miles fast)
The speed you should shoot for always depends on your on abilities and level of training. These 400M repeats should be done a little faster than 5K pace. That means you should run the quarter mile a little faster than the pace you would run for a 5K. It is hard, but remember you have a recovery built in. Take :60 – :90 to rest (stand still and breathe) in between each 1/4 mile sprint.
If you run a 5K in 30 minutes your pace is about 8:42 per mile. So you should run each 1/4 mile faster than a 8:42 pace. Cut that number into quarters to find out what the time should be for that distance. A 8:42 pace should translate into around 2:10 for 1/4 mile speed work.
The paces below are a little faster than I’ve pushed you in the past…but remember these are short sprints and you get a rest in of :60 – :90 between. The key here is not to start out too fast. Ease into your speed work…you don’t want to burn out before you complete all the intervals. I would rather see you start on the slower side and get a little faster with each interval repeat.
400 meters (1/4 mile) is considered a “short interval” so the pace is faster than 5K pace and the time listed is the top of the time limit you should be hitting. ****If you can’t reach these paces at first, don’t get discouraged. These are paces to shoot for. If you ran a 30 min 5k 6 months or so ago in cool weather, you may have lost some speed and be slower in the heat. Just do your best and keep working towards your goal!
Here are some pace guidelines along with a time that you should aim to beat for each interval:
21 min 5K ≈ 6:05 pace (under 1 min :30)
22 min 5K ≈ 6:23 pace (under 1 min :35)
23 min 5K ≈ 6:40 pace (under 1 min :40)
24 min 5K ≈ 6:58 pace (under 1 min :44)
25 min 5K ≈ 7:15 pace (under 1 min :48)
26 min 5K ≈ 7:32 pace (under 1 min :52)
27 min 5K ≈ 7:50 pace (under 1 min :56)
28 min 5K ≈ 8:07 pace (under 2 min)
29 min 5K ≈ 8:25 pace (under 2 min :05)
30 min 5K ≈ 8:42 pace (under 2 min :10)
31 min 5K ≈ 9:00 pace (under 2 min :14)
32 min 5K ≈ 9:17 pace (under 2 min :18)
33 min 5K ≈ 9:34 pace (under 2 min :22)
34 min 5K ≈ 9:52 pace (under 2 min :27)
35 min 5K ≈ 10:09 pace (under 2 min :31)
36 min 5K ≈ 10:27 pace (under 2 min :35)
37 min 5K ≈ 10:44 pace (under 2 min :39)
38 min 5K ≈ 11:01 pace (under 2 min :44)
39 min 5K ≈ 11:19 pace (under 2 min :49)
40 min 5K ≈ 11:36 pace (under 2 min :55)
If you are new to speed work or just need a little more guidance to find pace for this workout, please reach out to me by PM and I will help you find your sweet spot for this workout.
Day 26 “how to” videos:
Squat Hold Burpee: Basically, you are going to do the burpee without the jump and hold the squat position for a couple second count. Don’t rush through the squat. You want to feel the burn in those glutes and quads!
Burning Bridge: I think everyone has come to like this full body exercise, Glutes, core, chest, triceps….squeeze, tighten and feel the burn!
5 Minute Rolling Plank: This seems to be the new “burpee” in that whenever Monday rolls around, I hear more grumbling about this plank than the daily burpees.
Make it work for you. This image is just a guideline….today I want you to make up your own 5 minute rolling plank. You know how to plank, and you know lots of plank variations. So pick the ones that work best for your body and roll into a new position every :30.
The weekend is upon us and even though we have fun stuff to do….we still need to make time for exercise! If you’re like me, exercise and being active is a part of your daily routine. Just like brushing our teeth or taking a shower, exercise should be one of those things you don’t have to think about…you just do it!
Heading out for a weekend full of camping, swimming, and lots of fun with friends! I’m taking my running shoes and will get in some miles along the beautiful Sante Fe River. I won’t be checking in much, but I will take pictures for you!
Hope to see tons of weekend activity when I get connected again. We’ve got arms today, long runs & yoga on Saturday and Sunday. Move it around, make it work for your schedule and your family…but plan ahead to get it in. Be #CoreCrewStrong!
One of the runners most important workout…hips and glutes!
Hips and glutes play a major role in keeping runners healthy. Numerous scientific research studies have proven that runners routinely suffer from weak, tight, and under-developed hip muscles.
These hip muscle groups are particularly important because they’ve been implicated in a range of running injuries. Weak hips can often be the cause of IT band pain, patella tendonitis (runner’s knee), piriformis issues, sciatica, and a myriad of other common running injuries. EEEKKKK…every runners worst nightmare!
Here’s the thing…we can do all the exercises and stretches we know are good for us, and still get injured. BUT…our chances of injury go down with strengthening these areas. Personally, I’ll take all the help I can get to keep me on the road doing what I love!
How about you?
Day 22 exercises: 2-3 sets of 10
Donkey Kicks
Fire Hydrants
Bridge with Leg Lift
Wall Sit – :60
Speed Work: Unless you are going long during the week, Thursday is the last day you should be doing speed work. Not everyone does their long runs on the weekend, but most do, and we need time to rest and recover from speed work. If you haven’t gotten yours in this week…today is the day! Click here for Monday’s post and scroll down for this week’s “speed play” workout.
Bonus: Hurdle Drills and Hip Hike – 2-3 sets of 10
These 2 exercises are great ways for runners to help us open up and strengthen our hips. They are new and fun….and if you like them, they’re easy exercises to use as dynamic stretches for pre-run warm ups! Let’s try give them a try!
Hurdle Drill: The video below uses a hurdle as a prop to swing you leg over, but it’s not necessary. You can use a chair, the side of your bed, anything that you can reach up and around, or you can just “pretend” there is a hurdle there. Just don’t go super easy…pull your leg up to the side as high as you can!
Hip Hike: This exercise is designed to strengthen our glutes and shape your derriere. The hip hike gives us a great stretch and opens up our hips….and helps us get closer to the coveted “runner’s butt”. 🙂
Day 22 “how to” videos: If you’re not sure how to do today’s main calendar exercises…check out these videos.
Donkey Kicks: Targeting your Glutes and Lower Back, this movement also helps us strengthen our core.
Fire Hydrants: One of my favorites for opening and strengthen our hips! Here’s how to do it.
Bridge with Leg Lift: Gain glute and leg strength with single leg bridges. Watch Michelle Trapp show us how it’s done. You are welcome to hold it as an isometric exercise for a full minute and add the pelvic thrust for 10 reps each set.
Ab day…and Arnold V-Sit Day! If you want those nice abs and toned arms…and a strong core that will carry you through tough races, the just DO IT…DO IT NOW! 🙂
Remember to take the time to feel each move and how it affects your arm and core muscles. If you don’t feel it working, you’re not doing it right.
Day 7 exercises: 2-3 sets of 10
Mountain Climbers (slow these down and feel the burn)
Kettle Ball / Dumbbell Swing
Arnold V-Sit
:60 High Plank
Bonus: Rocky Abs – Since we’re doing the Arnold, I thought it was appropriate to throw in some Rocky too! Bonus workout today is the Rocky abs below. How many rounds do you have in you?
Speed Work: Still plenty of time to get in some speed this week. Click here for Monday’s post and scroll down to see this week’s speed play workout.
Day 21 “how to” videos: Just reminders in case you forgot. See below for today’s how to videos.
Mountain Climbers (slowly): I love mountain climbers, but I know I feel them more when I slow them down! Slowly Bring your knees to the outer elbows instead of straight up the middle. This variation will activate those core muscles, build strength in our shoulders and help us learn to control the movement.
Kettle Ball / Dumbbell Swings: No need to go out and buy a new piece of equipment for this exercise. The swing can be done with a kettle ball or a dumbbell. Of course if you have a kettle ball you can use that too.
Arnold V-Sit: Hot arms & abs – this exercise targets our core, biceps, shoulder and triceps. Same 2-3 sets of 10. Hold that core tight and open up your arms and chest.
Squats (this is way too easy – double up and make it 3 x 20!)
Single Leg Balance
Weighted Hip Lift
:60 Wall Sit
Bonus: Modern Mom/Dad Hips – Hope to see everyone tackling this awesome hip strength workout today. 4 minutes per leg. You have time!
Extra Credit: Since today is leg day and we’re getting in some great hip work too…AND I know our 7 Key Stretches for Runners get boring…let’s throw in some yoga!
Speed Work: Have fun with fartleks this week Crew! Click here and scroll down Monday’s post for our speed play workout.
Day 20 “how to” videos:
Squats – Great for quads, hamstrings and glutes!
Single Leg Balance: Balance exercise to improve neuromuscular function, balance and coordination.
Originally, I was thinking of the single leg balance exercise that is basically the same as the single leg deadlift. Then I found this video and decided to switch it up a bit. Let’s try this single leg balance reach exercise and work on balance, coordination and core strength.
Weighted Hip Lift: For this exercise, find a bench or use the side of a low bend or couch. You can use a dumbbell in place of the barbell. Lift as high as you can using your hips and glutes and squeeze at the top. Hold your core in tight!
Wall Sit: You know how to do this one, right?? Here it is again…just in case. 🙂
Burpees almost always cause moaning and groaning, eye rolling, and even some under the breath cursing…not today Crew! These burpees are fun!
I ate horribly yesterday, so I woke up ready to kill this full body exercise day and work off some of the gluttony. Hope you’re all ready to join me. Let’s get sweaty and burn some calories!
Day 19 exercises: 2-3 sets of 10
Frog Burpees
Burning Bridge
100 Jumping Jacks – 2 sets of 10 or 4 sets of 25
5 Minute Plank
If you’re like me, and went overboard this weekend with Father’s Day celebrations, end of the school year parties, or just didn’t pay attention to the “moderation” rule at dinner, then it’s time to burn some extra calories today!
On average, we burn around 100 calories per mile when we run. There’s not many other ways we can burn calories quite that quickly. Here’s the deal…you can run through the exercises below and burn around 100 calories…OR you can run 1 more mile than you planned today. No run planned? Head out for 1 mile. 3 miles planned? Add 1 more! Whatever you plan was for today….add a little extra burn!
Bonus: Burn 100 Extra Calories – Your Choice or do the workout below
Speed Work: Fartleks – Fartlek is Swedish for “speed play,” and that is exactly what it’s all about.
Unlike tempo and interval work, fartlek is unstructured and alternates moderate-to-hard efforts with easy throughout. After a warmup, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign) followed by easy-effort running to recover. It’s fun in a group setting as you can alternate the leader and mix up the pace and time. And in doing so, you reap the mental benefits of being pushed by your buddies through an unpredictable workout. The goal is to keep it free-flowing so you’re untethered to the watch or a plan, and to run at harder efforts but not a specific pace.
Fartleks for weight loss and calorie burn – While running an easy three-miler a few days a week is better for weight loss than doing nothing, there is a smarter approach. Break out of your routine by boosting your intensity and doing different types of workouts, like this week’s fartlek speed workout. Sprinting is like starting and stopping a car, it burns more gas than a steady pace. Throwing some sprinting at higher speeds into a 45 minutes workout makes your body work harder and burns up to 30 percent more calories to keep up with the demand!
Day 19 “how to” videos:
Frog Burpees – This video shows you several ways to do this exercises. The key is to stay low and keep moving!
Burning Bridge – We’ve been doing these every Monday so you should have a good handle on them but watch the video below for a quick reminder.
Jump Rope – with or without jump rope. Remember, you don’t need a jump rope to get a good burn from this exercise. The video below shows you how to do it with a “pretend jump rope”.
5 Minute Rolling Plank: Take short breaks if/when you need too but get through these five minutes!
Monday is the day to work off those excess calories we consumed over the weekend, and set the tone for the week. Do nothing today…and burn nothing. Instead of making excuses, choose to do a little more than you planned today and let’s start the week off right!
Burpees almost always cause moaning and groaning, eye rolling, and even some under the breath cursing…not today Crew! These burpees are fun!
Strong to the Core 