Day 9: These Glutes Are On FIRE!!!!

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Quick workout today Crew. 15-20 minutes tops and you are done….but it won’t be easy! This is a tough workout but follow along, take a quick break when you need to, then get right back to it.

This is one of our favorites…cause it hurts so good!

Fire up those glutes and let’s build a solid base we can run strong and long on!

Day 9 exercises:

  • Wall Sit – :60
  • Push Ups – 3 x 10
  • Donkey Kick Workout
  • Wall Sit – :60

Donkey Kick Workout:


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Speed Work: Tempo Run – Many people are a little confused about what a tempo run really is. A tempo run is a faster-paced workout also known as a lactate-threshold, LT, or threshold run. Tempo pace is often described as “comfortably hard.” Tempo running improves a crucial physiological variable for running success: our metabolic fitness.

“Most runners have trained their cardiovascular system to deliver oxygen to the muscles,” says exercise scientist Bill Pierce, chair of the health and exercise science department at Furman University in South Carolina, “but they haven’t trained their bodies to use that oxygen once it arrives. Tempo runs do just that by teaching the body to use oxygen for metabolism more efficiently.”

Tempo run work because they increase your lactate threshold (LT), or the point at which the body fatigues at a certain pace. During tempo runs, lactate and hydrogen ions–by-products of metabolism–are released into the muscles. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your “threshold,” meaning your muscles become better at using these byproducts. The result is less-acidic muscles (that is, muscles that haven’t reached their new “threshold”), so they keep on contracting, letting you run farther and faster.

To get gains from this workout, you’ve got to put in enough time at the right intensity. For most runners, tempo runs are too short and too slow. “You need to get the hydrogen ions in the muscles for a sufficient length of time for the muscles to become adept at using them,” says Sharp. Typically, 20 minutes is sufficient, or two to three miles if your goal is general fitness or a 5-K. Runners tackling longer distances should do longer tempo runs during their peak training weeks. Below is a breakdown of what your tempo run should look like. This is does not include warm up and cool down which should be an additional 15 minutes on both sides. These are just your “comfortably hard” miles. Add 30 minutes to this workout with your warm up and cool down. Yes, this is time consuming. Plan ahead to make sure you have time to get it done…otherwise you ARE NOT benefiting from this workout!

Tempo Distance: Remember to add a 15 minute warm up and 15 minute cool down. This is just the “workout” portion.

  • 5K: 2-3 miles
  • 10K: 4-6 miles
  • Half Marathon: 6-8 miles
  • Marathon: 8-10 miles

If you are looking at this workout shaking your head and saying “no way” then here’s is a way to ease into this workout. Anyone can do this workout…YES EVEN YOU! 🙂

Beginner Tempo Workout: 5 x 3 minutes at tempo pace, 60-second easy jog in between each one (if you have to walk during the recovery, you’re going too hard). If you need to walk for :10-:15 at the beginning of your “rest period” that is ok but don’t walk the whole :60. Catch your breath then go into a nice super easy jog before you go back into your tempo pace.

Finding Your Tempo Pace: To ensure you’re doing tempo workouts at the right pace, use one of these four methods to gauge your intensity.

  1. Recent Race: Add 30 to 40 seconds to your current 5K pace or 15 to 20 seconds to your 10K pace.
  2. Heart Rate: 85 to 90 percent of your maximum heart rate.
  3. Perceived Exertion: An 8 on a 1-to-10 scale (a comfortable effort would be a 5; racing would be close to a 10).
  4. Talk Test: A question like “Pace okay?” should be possible, but conversation won’t be.

The easiest methods to gage your “perfect tempo pace” are 1 & 4. Number 1 will be the most specific but I like #4 also because if you can talk comfortably…you are going to slow. If you can’t eeek out 2 words…you’re going too fast!

Here is a good chart with tempo paces. Don’t take these as “concrete times” this use it as a guideline keeping the “rules” above in mind. If you can’t get out the “pace okay?” sentence…you’re going too fast. If you can chat away…speed up!

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Although they don’t need to be, tempo runs can be confusing. This is one of the most misunderstood workouts we run into. Pun intended. 🙂 If you have questions, reach out to me. I am here to help!

Plan Ahead Crew! If you just wing it with this workout it will not go well. Give yourself plenty of time, have water handy or close by, get in a good long warm up (take more than 15 minutes if needed), then GO FOR IT!

End with a chuckle: Cute little video with a few reasons why you shouldn’t run today. I laughed…but seriously, these are not great reasons. Except the one about being in pain. If you just painted your toenails…you better still be running! 😉

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