June – Day 3: Ready to Feel the Burn?

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When we run, our glutes hold our pelvis level and steady, extend our hip, propel us forward, and keep our legs, pelvis, and torso aligned. So when our glutes are weak, our entire kinetic chain, from our core down to our feet, gets disrupted.

Studies link glute weakness to Achilles tendinitis, shinsplints, runner’s knee, and IT Band syndrome. Many injured runners who seek physical therapy have worked hard on their core, which is important, but they’ve ignored this important area so they have weak glutes and hips.

Part of the problem is that our glutes aren’t as active as our other running muscles during routine activities, which can make our hamstrings, quadriceps, and calves disproportionately stronger. Tight muscles, especially the hip flexors, can prevent our glute muscle fibers from firing correctly when we need them too.

Today’s workout is going to target our glutes and our hamstrings. We’ve done this one before and while I like giving you new routines to try, this one is so good, we need to do it more often! It’s a little longer than most of our workouts, which is typical for Tuesdays, but you can handle it. It won’t be easy, but you will benefit greatly from thus routine!

Day 3 exercises:

  • Fitness Blender – Brutal Butt & Thigh Workout
  • Plank & Wall Sit – :60 each

Fitness Blender – Brutal Butt and & Thigh Workout:

Bonus: Five Minute Moving Plank – Thank you for the inspiration to put this one back in today Wendy! This moving plank means just that…we are moving from move to move. The break will make it easier to go longer so don’t give up. Get through each interval then move into the next position.


Speed Work: Ladder Week #3 – If you’ve been doing your workouts each week, this will be your third time going up and down the ladder. Hopefully, you learned a little about yourself as a runner and can apply that to this workout and make it better than the last 2 weeks. That doesn’t necessarily mean you will run it faster. Maybe you will feel better and finish stronger, knowing when to hold back so you don’t peter out towards the end. Hopefully, you’ve seen that you need to be rested, hydrated, have enough time planned to finish the whole workout.

This track workout will help build speed, confidence, and endurance, no matter what race distance you’re training for. If you’re not sure what your 5K race pace is, use a race pace estimate calculator or reach out to me and let’s figure it out using a race of a different distance or some of your current training times. Beginners should start with one sequence (400M, 800M, 1200M, 1 mile) and more advanced runners can repeat the sequence once then work their way back down the “ladder” starting with another mile and working back down to the final 400 meters.

  1. Warm up: 10-20 minutes at a walk/slow jog
  2. Work Interval: 400 meters (1 lap) at 5K race pace
  3. Rest Interval: Recover (easy pace) 400 meters
  4. Work Interval: 800 meters (2 laps) at 5K race pace
  5. Rest Interval: Recover (easy pace) 400 meters
  6. Work Interval: 1200 meters (3 laps) at 5K race pace
  7. Rest Interval: Recover (easy pace) 400 meters
  8. Work Interval: 1600 meters (4 laps) at 5K race pace
  9. Rest Interval: Recover (easy pace) 400 meters
  10. Cool down: 5-20 minutes at an easy pace

This is a fun but tough workout. Make sure you get an adequate warm up and do not skip your cool down. I prefer a full 2 mile warm up, and I would even do 3 if I have time. The more the warm up the better so don’t skimp out with a 5 minute workout then try to jump straight into your 5K pace. I guarantee you will benefit from a longer warm up!

If you can’t get to a track, you can do this workout on the road. You can manually input the workout into your Garmin or other GPS device so you can focus on your run and not watching the clock or distance. Take a look at the set up below and let me know if you have any questions. It’s a lot of steps but you can add or take out distance as needed. This workout has the full up and down ladder with the double 1600M (2 one mile intervals) in the middle. Questions? Please ask…I am here to help you!

Again, this is the FULL workout. If you are not training for a marathon you do not need the full workout. Maybe you just go up the ladder and finish with the mile, or come back down but don’t do the 2nd mile in the middle. Another option is to take out the 400 meter jog and take a :90 standing rest instead. That will decrease the mileage in the workout.

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Final thought on speed work (for today 🙂 ) if you are racing on the 4th, or this coming weekend, you should not be doing speed work this week. You’ve already put in the work, or if you haven’t, it’s too late. Now it’s time to rest up and make sure you have fresh legs for race day!

Tuesdays are our longest workout of the week. Push through it, feel the burn, then celebrate because the rest of the week will be easier! 🙂

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July – Day 2: Miserable or Strong?

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How do you want to start your week? Miserable or Strong?

Mondays are tough…we have to go back to work after a busy weekend where we probably didn’t catch up on our sleep or destress as much as we needed. We wake up with a full week ahead and we really just want to go back to bed!

Since Monday’s can be so rough, we have to make a conscious decision as soon as our feet hit the floor that this Monday is going to be the start of a week of confidence, inner strength, and smiles.

We start our Monday with confidence and smiles and that is going to make us strong because when we are confident about ourself, when we smile at whatever comes our way, our inner strength glows and the misery that can creep in is kicked to the curb.

You have the control. Choose strength over misery and confidence over self doubt.

When you get up smiling your day immediately becomes brighter! xoxoxo

Day 2 exercises:

  • Advanced 7 Minute Strength Workout for Runners (see below)
  • Wall Sit :60
  • Plank :60
  • Show us your smile! – I would love to see lots of smiling faces on this Monday! When you post today, show us how you start your week with confidence by smiling through whatever is on your plate. Who knows who your smile might encourage!

Bonus: Clam Workout (see below) – I love this short hips focused workout! It is 2.5 minutes per leg and the exercises are recommended by every PT and Ortho I have come across. 5 minutes Crew I know you can make the time!

Advanced 7 Minute Strength Workout for Runners – These exercises are for everyone, NOT JUST ADVANCED runners. This 7 minute targeted workout is quick but I love every single move. We have done every single move many many times and everyone of you can do these. You might need short breaks within the set but that is ok, take a break when you need to then jump right back in!

Bonus Clam Workout – Hips hips hips…I cannot say enough how important our hips and glutes are to our running AND to our overall health and fitness. Sitting all day makes our hips out of alignment and weak. This workout is super quick and gives you that good burn….but does not over stress our system. You can do this workout every day! Save it for future reference and throw it in whenever you can!

Speed Work – You probably already know what the speed work is this week…but I’m not giving it to you just yet. In fact, if you are racing this week for the 4th, you will NOT be doing speed work. If you aren’t racing on Wednesday, sorry…you should’ve found a race! 🙂

But for now, I want to talk a little bit about strides. We are not talking about your stride as in “you have a beautiful stride.”

These strides are:

Short bursts of quick running that are typically completed in the middle or at the end of a run, or as part of a warm-up before a speed workout, or an entire speed workout for a runner new to speed work” Strides are very short distances run at race pace or faster.

Strides can be done after an easy run, in the final minutes before a race, or as your speed work if you are new to running faster and have not transitioned into regular weekly speed work. There’s lots of info out there about strides but I wanted to make a quick video for you. Below is a video Chad helped me make for you yesterday. It is hard to see the difference as I speed up but I think you will get the overall premise. I would love to see a conversation started with questions and concerns about the best way to incorporate strides into your workout no matter what level you are at!

Day 2 recap:

  1. 7 Minute Strength Workout for Runners
  2. Plank & Wall Sit (:60 each)
  3. 5 minute clam workout
  4. Plan a stride workout after an easy run, as a precursor to your speed work (after your warm up) or before a race (also after an easy warm up). Tell us when you will put some strides into your schedule this week! Remember that you need full recovery between each stride so plan for about 10 minutes to complete 4 sets.

Total time for today’s workout = 15-20 minutes (including planning your stride workout! 

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