It’s been another fun weekend, but once again, it’s time to go to work!

We all know that Monday sets the tone for the week…will you make it count? I know you will because you are #CoreCrewStrong! 

It’s Monday y’all….LET’S DO THIS!

Some new exercises again today. Hope you love them!

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Day 13 exercises: 3 sets of 15 with 1 minute rest between sets (scroll to the bottom for “how to” videos)

• Counterbalance Squats
• Split Squats (left and right side)
• Glute Bridges
• Bow & Arrow Squat Pull
• Single Side Vertical Climb
• Windmill
• Wall Sit and Plank – :60 each round (total of 3 :60 wall sits and 3 :60 planks)

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Day 14: The Core Challenge – Quick core workout that is GREAT for runners! These are all exercises you will find throughout our month and is a quick way to put them all together on an easy day for a great core burn!

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Speed Work: Cruise Intervals

Fun workout on the way this week! This is a little different then anything we’ve done before but I’m going to try to explain it the best I can. Basically, this workout will be similar to a tempo run, but with VERY short recovery breaks which is while we are calling it “cruise intervals.” You will be cruising along, then back off the gas pedal every once in a while to recover, then hit the gas again when the light turns green. 😉

The Workout: Total of 4-8 miles with 2-4 at tempo pace with a :15 recovery jog every .25 miles.

If you are able to run this workout on the track, you will run 400M then without completely stopping, you will jog in circles for :15 then take off again. Similarly, if you are running on the road, you will run at tempo pace for a quarter mile, then take a :15 recovery jog before getting moving again.

A tempo run starts with a warm up and this workout does as well. So start with a 1-2 mile easy jog to get your legs moving and your breathing under control. Then you will go right into your first .25 cruising speed. Your tempo pace is about 20 seconds slower than your 10K pace. If you haven’t ran a 10K recently, that’s ok. Find your most recent 5K or half marathon race pace, then message me and I will let you know what your 10K pace is and we will add :20.

Once you’ve gotten to 2-4 miles (depending on what you are training for and where you’re at in your training, back off the pace and do a full 1-2 mile cool down.

Training for:

• 5K = 1 mile warm up + 2 miles of speed + 1 mile cool down – Total of 4 miles
• 10K = 1-1.5 mile warm up + 2.5 miles of speed + 1-1.5 mile cool down – Total of 5-6 miles
• Half Marathon = 2 mile warm up + 3 miles of speed + 2 mile cool down – Total of 7 miles
• Marathon = 2 mile warm up + 4 miles of speed + 2 mile cool down – total of 8 miles

This may sound scary and bring on some anxiety, but don’t overthink it. Remember, this is training and it is PRACTICE! If it doesn’t go exactly as planned, that is OK! We get better at finding our pace and regulating our breathing every time we get through a tough workout. Just do your best….and by that I  mean go out and run with your heart! With practice, you’ll discover that there’s about a five-second window of optimum recovery between your interval sets. You’ll feel it when it arrives. If you feel like you need more recovery time during each repeat, you are going too fast.

As always, I am here to chat so reach out and ask if you have questions!

When will you do your speed work? Plan ahead now so there are no excuses later in the week!

That’s all for now Crew. Almost halfway through another month and the start of a great new week.

LET’S DO THIS!!! 

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Day 13 “how to” videos, images and steps:

Counterbalance Squats: This is a great video that shows how to do this exercise without weights. He goes a little fast but you can slow it down and add a small weight in your hands to add some resistance.

Split Squats: Great exercise to target our glutes, hamstrings, and quads on the dominant leg. Watch this video to see the difference between a lunge and a split squat. Use weights for this one!

Glute Bridge: The Glute bridge targets our glute muscles but done properly will also work our abs. Keep your core tight and stabile to stop yourself from wobbling.

Bow and Arrow Squat Pull: This sounds like a leg focused exercise, but it really targets our core with a little leg work on the side. Here’s how it’s done.

Grab a pair of dumbbells and get into squat position, hinging forward at hips, lowering chest, and reaching arms to the floor. Bend knees a little deeper and open arms into a “bow and arrow” by reaching right arm to the ground and bending left elbow back behind body, twisting torso slightly to the left during the pulling action.

Immediately switch sides, rising slightly up out of squat as arms change position, lowering back into squat as right elbow bends back and left arm extends. Do 15 reps per set, alternating sides each time.

Single Side Vertical Climb: This compound exercise is a doozy! Core, legs & arms! Here’s how it’s done.

Grab a pair of dumbbells and stand on right leg with left toe pointed out to the side, lightly touching the floor. Bend right arm, bringing dumbbell to just outside of shoulder, and extend left arm up, palm facing forward.

Press right arm overhead and bend left elbow as left knee lifts up toward chest. You should feel your left obliques working to lift knee as high as possible. Return to start. Do 15 reps, and then repeat on opposite side.

Windmill: This exercise (and the few exercises before this one) force your muscles to work harder to help stabilize your core while performing moves that closely mimic everyday activities (climbing a ladder, holding onto objects while sitting up in bed, or reaching for the top shelf in your closet). The extra effort required to move that additional weight means you’ll burn more calories, and tone, tighten and flatten your stomach faster. Here’s how it’s done!

Stand with feet slightly wider than hip width, knees bent, holding one dumbbell in front of chest with both hands, elbows bent. Lower into a squat as you rotate your torso to the left and straighten both arms, reaching right hand to the floor and left hand (holding the dumbbell) to the ceiling. Llook up at top hand.

Maintaining upper-body position, raise halfway up out of squat (think of pressing up with the left side of torso), and then lower back to touch the floor with right hand. Return to start. That’s one rep. Do 15 reps, and then repeat on opposite side.

Wall Sit: Great exercise to target our entire thigh area, quad, inner thigh, the back of the leg, the hamstring, and glutes!

Plank: The last part of each set it a :60 plank. Hold strong for :60 I know you can do it!

After we’re done with our long run, we’re usually off and running in another direction. Taking care of family, our kids sporting events, groceries for the upcoming week, cleaning the house, yard work…the “to do” list never seems to end. Whatever direction life takes you, it’s rarely the one that leads to time for pampering ourselves.

Let’s face it, after we’ve “selfishly” taken the time to run, now we feel like we have to give the rest of our time to everyone else. There’s nothing wrong with that, but we also need to find a little more time to pamper ourselves so we are ready to GO GO GO in the upcoming days.

So what does pampering ourselves look like? Most of them we keep up with but let’s go over them again…just in case. 🙂

1. Strength training: I sound like a broken record right? 😉 We already do lots of strength training, and I am not suggesting we do even more on our long run days. But keeping this important part of the program top of mind is one way to ensure we stay injury-free. Staying injury-free means no PT, no pain, no sidelining injury-related stuff you’d rather live without. Am I right? Here’s the thing, I am firmly in the camp of “strength training as pampering” when it comes to injury prevention. No one wants to be in a boot. But no, don’t go home and do more strength training after your long run.
2. Get cozy with your foam roller: It might be a stretch to call foam rolling “pampering ourself,” but I’m putting it in here along with strength training because any way to not be injured is the best way to be pampered. Trust me! Pamper yourself with the foam roller, you won’t regret it.
3. Nourish your body with good food: Throughout our training, we’re burning tons of calories and putting our body through the wringer. Every run doesn’t feel hard, but if you’re doing speed work, hill work, or long runs, our body is working hard. There is no better way to pamper ourself than through food during a training cycle. If you nourish your body with good foods, your body will thank you. Fruits, vegetables, whole grains, lean proteins, and minimally processed foods are the way to go. DON’T pamper yourself by filling your body with crap. You’ve just had a great workout, don’t go and ruin it.
4. Take Epson Salt baths: Once you get past the stigma of Epsom salts being for old people, an Epsom salt bath is truly a luxurious by-product of a tough training day. If your limbs are achy, relax in a nice warm bath. Add the salts and voila! Pampering at its finest.
5. Get a massage: After a well-earned race medal, or a grueling long training run, there is no better way to pamper yourself than with a massage. Do yourself a favor — schedule a massage for after a tough workout or hard race. You’ve been training hard. You’ve likely ran through some pain and some tears. Treat yourself. You deserve it.
6. Practice yoga and do your stretching: Another no brainer but one we need a constant reminder of. Stretching out our muscles lengthens them and allows them room to breathe. After we workout, no matter how long we are on our feet, our legs need that room to breathe. Don’t deny them, they will revolt!
7. RELAX!: Since we have so many other responsibilities, it’s hard to find the time to sit down and relax. But resting is another very important part of the program. Don’t sit down on the couch after a long run and fail to move again for 12 hours. That will make you tight and stiff. But DO take the time to sit down, rest, and take the pressure off your legs. Not only will your body thank you, but your mind needs a break too.

Mentally, spiritually, and physically…we must fall in love with taking care of ourselves. Because if we do, we are happier, healthier, have more energy…all the things that allow us to be the best we can be so we can take care of everyone else too.

Before we get to pamper ourselves…it’s time to get our sweat on! As always, no matter what your workout calls for. Give it all you’ve got. 1 mile, 5 miles, 10 miles or 20…remember to run the mile you are in.

Take it one step at a time. Channel your #CoreCrew strength and don’t stop till you’re done!

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Day 11: Leg Swings, Hip Hurdles & Lunge Matrix, Long Run, :60 Wall Sit, Legs up the wall (5-15 minutes and another great way to pamper your legs), Roll and stretch! 

7 Key Stretches for Runners

Day 12: Active Recovery + Yoga for Runners/Stretching

• Yoga for Runners: “Unknot Yourself”
• Yoga for Runners: “Tight Hips and Legs”
• Yoga Poses for Runners
• 7 Key Stretches for Runners

It’s time y’all…we’re laying it on thick today with a killer arm and core workout! It’s Friday and long runs are coming….but today is all about strength!

This strength work is important….and I wouldn’t lay it on so thick if I didn’t think you could handle it. So buckle up and let’s get to work Crew!

Day 10 exercises: Arms and Abs – 4 sets of 10 with a 1 minute rest between sets

• Triangle Push Ups
• Inchworm + Push Up
• Side Push Ups (each arm)
• Scissor Kicks
• Lying Leg Raises
• Oblique Crunches
• Plank of your choice – :60 each round (4 Planks total)

Bonus: Roll & Stretch for long runs! – 7 Key Stretches for Runners

“How to” videos for Day 10 exercises:

Triangle Push Ups – These push ups change the focus of the push up to put more pressure onto our triceps, which are the most important part of the arm for runners. Pushing our arms/elbows backwards is what helps drive us forward so make that triangle with your fingers and let’s build strength in our triceps!

Inchworm Push Up: Inchworm pushups are a great total body compound movement that strengthens the muscles of the shoulders, arms, chest, and core while actively stretching our hamstrings, calves and back.

Side Arm Push Ups: Working the triceps again. Tough exercise but an awesome way to tone and strength our arms!

Scissor Kicks: Scissor kicks are a great lower ab, inner and outer quad exercise that will help us tone our abdominal muscles, improve our balance and get a great cardio all at the same time.

Lying Leg Raises: Strong lower abdominals give us the base we need to hold our body upright and stable while we’re running and the lying leg raise is a great way to build up that core strength!

Oblique Crunches: We’ve worked the lower abs, now let’s move to those pesky obliques. These oblique crunches will not only help us build core strength, but they will also help us smooth out our love handles!

Plank: Time for some planks! Hold strong Crew you go this! One plank at the end of each round then a 1 minute rest and do it all again. 4 times all the way through!

Being the exception isn’t always easy…it requires pushing past our limits and making choices that aren’t always fun. But we are a rare breed who know that every extra step we take means we are that much closer to our goals.

Rare and Exceptional – Do you believe it? Or do you doubt yourself? If you don’t believe in you, who will?

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Today’s workout won’t take long, but getting it done will make you the exception! How many rounds are possible for you in 15 minutes? Set a goal now and stick to it!

“AMRAP” – As Many Rounds As Possible 🙂 5 minute warm up then 15 minutes strong and you are done! You are rare and exceptional….don’t forget the power you have inside!

I showed you how to do a variation on the burpees so use your judgement but don’t take the easy way out…I’m aware that you are rare and I know you can push hard on these!

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Speed Work: The Long Decent – This workout starts with an easy mile warm up but you can go longer if it takes you longer to warm up. For me, I like at least 2 miles to settle into my breathing and feel good before I start pushing the pace!

Once you get your warm up done it’s time to start at the top of the ladder and work your way down. This workout calls for a fast run then a slow easy 400 meter (.25 mile) jog. If you need a walk break that’s fine but for this one you want to keep moving so take a walk break then go back into your easy jog through the end of that quarter mile. Grab a sip of water then get moving again! Remember to BREATHE through your faster intervals and give them all you’ve got because each interval is a little shorter than the last.

Finish with a nice easy mile cool down and you are done!

That’s all for now Crew. Plan ahead for your speed work and get in a 20 minute workout today. Don’t wait…nothing good comes from waiting. Get up and get it done. You got this!

Today’s workout looks tough…and it’s not easy…but it will go faster than you think and one day you will look back thinking, that was easy! 🙂

Naturally, strong leg muscles are crucial for running fast, but many runners underestimate the importance of upper body strength for good running performance. The abdominal and back muscles play an important role in stabilizing our upper body. A weak core leads to compensatory movements, decreasing your forward propulsion.

A strong upper body is essential for guaranteeing an efficient transfer of energy from your body to your legs. Without this, the proper arm technique cannot provide the necessary support to our legs. In the end, an efficient running form helps us run faster and expend less energy.

So if a strong upper body, arms and abs, help us run stronger while leaving us with energy, why wouldn’t spend 30 minutes focusing on these areas? That’s all it takes Crew. 30 minutes. And you will feel stronger and have more energy when it’s done!

More energy after working out? YES! Strength work burns MORE calories than cardio. If you are running before you do your strength work, you are missing out on extra calories burned! Let’s say you go for a run right when you wake up, you run 3 miles and burn 300 calories. Then you come home energized and get your strength training done on tired muscles. So your form suffers (because you’re tired!) and you pull your shoulder out of place. EEEKKKK! Now you are in pain and just want to lay down with an ice pack.

Instead, what if you get up and do your strength work first then go for your run? You knock out your strength work with great form and no injury, then you go run your 3 miles burning 350 calories because your strength work is STILL WORKING for you!

No brainer right? I know we all just want to run, but think about the benefits of doing your strength work first. Try it and see how you feel. It would be nice to come home from a run and be done right? 🙂

So…I would love to see strength BEFORE cardio today! Let’s do this!

Day 3 exercises: Arms and Abs – 4 sets of 10 with 1 min rest in between sets

Yes 4 planks! 🙂 (“how to” videos at bottom of post)

• Heel Touches with :10 Hold at end (hold the “up” position and squeeze those abs!)
• V-Pass with Stability Ball
• Back Extensions on Stability Ball
• Plank Up and Downs
• Slow Push Ups
• Lying Chest Fly
• :60 Plank

When you’re done, go for a run! 1 mile or 5…just take it nice and easy because long runs are coming up!

Before you go to bed, while you’re winding down, watching TV or hanging with family, take it to the floor for some good runners stretches!

7 Key Stretches for Runners + Pigeon Pose

Not feeling it today? Dig deep and bring out the willpower that is within…then get up and get it done. You WILL feel so much better when you do!

Day 3 “how to” videos:

Heel Touches: Super quick but effective exercise for our abs and obliques. Make sure you are holding that core tight! After a 10 count on each side hold that “up” position for another count of 10.

V-Pass with Stability Ball: This exercise is another one of my new favorites. It burns good! Make sure you are keeping your back flat on the floor. If you don’t have a stability ball you can use a couch pillow, basketball or soccer ball!

https://youtu.be/bj6Ztf2c6c8

Back Extensions with Stability Ball: The stability ball back extension resembles a backward crunch. Nice smooth controlled motion.

https://youtu.be/9r_dG0BU3Ls

Plank Up and Downs: Combination move for our arms and core!

Slow Push Ups: No matter what your fitness level is, you can do these slow push ups for stability and strength. Against a wall, on stairs or a bench, from the floor on your knees, or full push ups. Whatever works best for you…just make them slow and controlled.

Lying Chest Fly: Simple and quick move that will tone and tighten your arms and chest. Don’t skimp on the weight here. If you can go a little heavier, push yourself!

Plank: No crunches! Just hold tight and feel that core burn!