Day 29: What Do You Do For Fun?

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Y’all have been so dedicated and committed to this Sally Challenge this month and I am super proud of everyone who has taken on each challenge with the determination to get through it. I know you’re kinda tired of it…but we are doing it one more time!

We’ll 2 more times…but we’ve been working up to the last one all month and you are ready for it. But we can worry about that in a couple more days. 😉

Today, we focus on our quads, glutes and core. Such important muscles for runners to focus on for building strength!

Here’s the deal though…we’ve done this challenge a few times and we’ve done LOTS of squats this month, so we are ready to step it up notch. Time to add some weight! Not a lot of weight…grab your dumbbells or a barbell if you have one available and add a little bit of weight to your leg workout today. Don’t overdo it…you still want to get through the whole 3.5 minutes.

I haven’t gotten to it yet…but I will! So here is that last workout we did together towards a couple weeks ago. I will post a new video when I get it done tomorrow.

Day 29 exercises:

  • Wall Sit – :60
  • Push Ups – 3 x 10
  • Bring Sally Up Squat Challenge – with weights
  • Wall Sit – :60

Speed Work: The Speedy Gonzales – Fun workout ahead! This is a pretty short workout so if you are working towards a fast 5K or 10K or just in the beginning of your longer distance training, this is perfect for you. If you are an experienced runner and are training for a half or full marathon, you shouldn’t be stopping at just 4.75 miles total. The good news is, you can easily extend this workout by adding 1-4 more 800s.

You’ll notice that this is really just 1/2 mile repeats with every other 1/2 mile (800M) a little faster. What you need to know is your current 5K pace. If you don’t have a current 5K to go by, but you do have a recent 10K or half, message me and I will help you find that ideal 5K pace. Not many of us will run a 3K (1.86 mile) race, but you just have to factor in the shorter distance and think about what you would be able to do if you had a good warm up and were ready to go for 1.86 miles.

Example: My current 5K pace is around 8:05 per mile. So for a 1.86 mile race (with a good warm up), I should be able to knock that down to about 7:50. So for the 3K pace, I will shoot for around a 7:50 pace for that 1/2 mile. Let’s say my 5K pace is 11:00 per mile. In that case, I would shoot for about 10:45 per 1/2 mile. Basically, you should be able to run about :15 faster per mile in a 3K race.

Make sense? I’m here to help! Reach out to me by private messenger or in our Strong to the Core Facebook group. It’s important to be realistic about your speed work pace and be able to complete the workout. I would rather you slow down a bit and get through it then go out too fast in the beginning, get discouraged and want to quit. So let’s find out where you should be so you can finish and feel like good about your workout! Don’t be shy!

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That’s all for now Crew. Here’s to a great start to a brand new week. Don’t forget to be awesome!

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Days 27 & 28: Go Out & Run!

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Don’t wait…go out & run!

The weekend is here and it’s time to go long again! It’s already my bedtime and of course I’m getting up early to run too so keeping it short and sweet…let’s go run!

Day 27 exercises: The Long Run

  • Pre-run Warm up – Hip Hurdles, Leg Swings & Lunge Matrix
  • Long Run
  • :60 Plank
  • :60 Wall Sit
  • Legs up the Wall (5-15 minutes)
  • Roll!
  • Stretch! – 7 Key Stretches for Runners

Day 28 exercises:

  • :60 Plank
  • :60 Wall Sit
  • Active Recovery – Short run, walk, bike ride, swim, playing outside with the kids
  • Yoga for Runners – links below
  1. Yoga for Runners – “Unknot Yourself”
  2. Yoga for Runners – “Tight Hips & Legs”
  3. Yoga Poses for Runners

Keep it Strong to the Core this weekend Crew and let’s put some miles on our shoes!

Day 26: OH SALLY!

It’s Friday Crew and our workout is short but OH SALLY….she’s a mean one!

Sit ups today…when you go down you want to hold yourself up off the floor. Don’t go all the way down. If using both your upper and lower body is too difficult, don’t just skip this workout, instead keep your feet planted and just go up and down with your upper body. This will be tough but you can do this. Hang tight and push through it!

Day 26 exercises:

  • :60 Plank
  • Push Ups – 3 x 10 (this should feel easy after 100 push ups on Thursday!
  • Bring Sally Up – Sit Up Challenge
  • :60 Plank

Bring Sally Up – Sit Up Challenge

Day 25: Let’s Do Push Ups!

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One week from today, we are doing our Bring Sally Up Push Up Challenge! We’ve been getting ready for it all month and I know you’re arms are getting stronger!

Today it’s all about the push ups. Spread them out throughout the day or knock them out early. Up to you…but get them done Crew!

Day 25 exercises:

  • :60 High Plank
  • Push Ups – 10 x 10 (100 total)
  • :60 High Plank

Bonus: Lisa Marie’s Bring Sally Up Plank Up & Down Challenge – Lisa KILLED this challenge last week and it’s a tough one. Take short breaks when you need to, but get through it! Show her some love and tag your post with #ThankYouLisa when you’re done! 🙂

 

Day 24: Quick Fix Workout

Happy Hump Day Crew! Today we are doing a quick fix strength and cardio routine that is simple and that you can do anywhere just using your bodyweight. This is a great way to get us moving but also give us a day to let our body get some much needed rest.

You can run through this routine once or twice but don’t push yourself too hard today. We want to get our body moving and our metabolism up and running but we also want to give ourselves a break and rest up for arms on Thursday and abs on Friday!

Yes, there are burpees. You can do 2 sets of 10 burpees! Check out the video at the bottom of today’s post to see a great video on “burpees for beginners” or go for it and bust out 10 full burpees!

Day 24 exercises:

  • Push Ups – 3 x 10
  • Quick Fix Strength and Cardio

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Speed Work: Since today is an “was” day in terms of strength training, it is a GREAT day for Speed work! Check out Monday’s post here and scroll down for the week’s speed work options.

  1. Road Running Surges (Beginner speed work) – Best if done on the road
  2. Track Ladder Workout – (Beginner or intermediate speed work) Great for the track or treadmill
  3. Yasso’s – (Advanced speed work – Half Or Marathon Training) Track or road preferred but can also be done on a treadmill

Burpees for Beginners: This is a great video for those of you who haven’t tried burpees or just find the really difficult. Start with one leg at a time. The box is a great addition but if you don’t have one you can use the floor.

Day 23: Sally’s Back…Again!

Sally is back and she’s got a new challenge for us!

It’s a little different today because we’re turning Sally upside down and going up when she says down and down when she says up!

A little confusing, I know but don’t worry you’ll get it. 🙂

Day 22 exercises:

  • :60 Wall Sit
  • Bring Sally Up – Bridge Challenge
  • Push Ups – 3 x 10
  • Wall Sit – :60

You got this! And when you’re done you’ll have stronger hips & glutes too. 🙂

Hold your core tight, keep your body in a straight line at the top and SQUEEZE those glutes! Follow along with me below and let’s show Sally who’s boss!

Day 22: #FindYourStrong

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I saw a good bit of grumbling about the Nike/Runner’s World Strength workout over the last few days so instead of making you do something you don’t like…today you have options!

You can do the Runner’s World strength workout…or you can go back and Day 1 of our January Challenge again!

Day 1 was a doozy but you know you liked that good sore the next day. So it’s your choice:  15 minute Runner’s World Strength or a bunch of squats and wall sits?

Day 22 exercises:

OR 

Day 1 again!

 

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Speed Work: #FindYourStrong!

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More options this week for speed work. Find your strong and DON’T pick an easy workout just because it’s easier!

Option #1: Road Running Surges – This is a good workout if you don’t have a track but want to get in some speed. It’s not a short workout, but if you’re training for a 5K or 10K you can cut the surges from 8-10 to 4-5. 4 is minimum here Crew!

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Option #2: Track Ladder Workout – If you have access to a track, try this fun workout! Start with a nice easy warm up. Do more than a mile if you need more time to feel ready to go fast! Then back and forth between easy and hard running! DO NOT skip your cool down mile!

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Option #3: Yasso’s! – This is a tough workout but I know TONS of you who can do it. You can do this workout on the track (preferred) or on the road. Either is fine but the track is preferred. If you run it on the road, try to set up your watch with the workout in advance so you don’t have to eyeball your wrist the whole time. It will slow you down and take up much needed energy. Have questions? Please reach out to me and ask!

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Lots of options! What will you choose? You can’t find your strong if you’re not looking for it… Will you take the easy way out or will you dig deep and #FindYourStrong?

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