August – Day 27: #CORECREWSTRONG!

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One more week! I will tell you now that I have some ideas for September that will switch it up and I am really excited about it! Working on it this week and will have it ready to go by Saturday for Day 1 on Sunday!

In the meantime…let’s give it all we’ve got this week and finish August

#CORECREWSTRONG!

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Day 27 Exercises:

Quick Core Workout & Coffee Break Workout + 3 sets of 10 for each of the following

  • Hip Extension with Stability Ball
  • Bird Dog
  • Kickback with Resistance Band
  • Dumbbell Clocker Shoulder Raise
  • Planks – 3 x :60 each

Quick Core Workout & Coffee Break Workout


Speed Work: 2 Options

This week we have options for our speed work. Which one you choose should depend on your current level of fitness and your upcoming race goals.

Option #1: Tempo Run

There continues to be a lot of misconceptions about the tempo run. Take, for instance, the guy who finishes a race completely out of gas, slumping over the fence to catch his breath. Despite his hard effort, when asked how he feels about his race—which may have resulted in a time a bit slower than his goal—he says with a dismissive wave, “Ahhh, I ended up basically doing a tempo run.”

Here’s the problem: Mislabeling a sub-par race performance a “tempo run” is not just a matter of nit-picking semantics. Racing and tempo running differ greatly, and doing the latter incorrectly can compromise its training benefits. But learning how to incorporate it into your running routine can bring you lasting benefits…especially on race day.

So what is a true tempo run? A tempo run—also known as a lactate-threshold run, is a pace about 25 to 30 seconds per mile slower than your current 5K race pace.

Tempo pace is the effort level at which your body is able to clear as much lactate, a byproduct of burning carbohydrates, as it produces. Your body’s lactate clearance is at the same level as its lactate production, meaning the dreaded dead-leg sensation doesn’t set in.

That’s the key difference between a race and a tempo run. In an all-out session, your body bypasses this limit, allowing for fatigue to develop rapidly. A tempo pace, on the other hand, can be held steadily, although not comfortably, for at least 20 minutes.

For those using heart rate monitors, your tempo runs should be done at 90 percent of maximum and feel “comfortably hard.”

So how do we do a tempo run? The “tempo portion” of your run comes AFTER your warm up and BEFORE your cool down. If you want a true record of your tempo run, start your GPS over after your warm up and again after your run before your cool down. The tempo portion of your workout will be a 20 minute run in between your warm up and cool down.

Here’s your workout:

  • 1-2 mile warm up @ easy/conversation pace
  • 20 Minute Tempo run @ :20-:30 slower than 5K race pace
  • 1-2 mile cool down

Option #2: Mile Repeats @ 10K Pace 

Mile repeats are a must for any runner thinking about racing a 10K to a marathon. If you are training for a race longer than a 5K, this is your workout this week! Mile repeats at 10K pace produce less capillary and mitochondrial increase for faster fibers then at 5K pace, but you’ll see greater improvement for in slow-twitch fibers. You’ll increase blood volume and stroke volume, as well as improve your running economy.

Mile repeats aren’t about bragging rights. They’re not the final goal…just a link in the chain, one training session among many. Don’t approach them with race intensity. You’ve got miles to go in your running journey; mile repeats will help you travel that path a little faster.

Mile repeats are meant to be run at a consistent pace but starting out too fast will make you peter out before the end. The goal of every speed workout is to FINISH STRONG so don’t go out too fast in the beginning. I like to start the mile out a tad slower and work my way into my pace. When you start your workout, remember that finishing the entire workout is the goal. I would rather see you pull back on the pace a little and FINISH then go out too fast and quit before the workout is over.

Here’s your workout:

  • 2 mile warm up
  • 4-5 mile repeats at 10K pace
  • 1-2 mile cool down

If you aren’t sure about your pace for this workout, please reach out to me and let’s chat. Running the wrong pace for your speed work will result in a less effective workout and fewer gains as you move forward in your training. It doesn’t matter if you haven’t ran a 5K or a 10K recently, we can figure out the proper pace you should be running with other info like your current long run pace.


Day 27 “how to” videos:

Hip Extension with Stability Ball – Lye on your back (supine) with your heels on a stability ball hands flat on the floor at your sides. Digging your heels into the ball lift your hips off the ground until they are in line with your torso and legs. Hold for a count and return to the starting position.

Bird Dog – You can do this exercises by just holding the position and coming back to the start or touching your elbow to your knee as you see in the video.

Kickback with Resistance Band –  Think of a standing donkey kick just with a resistance band to make it a little more challenging.

Dumbbell Clocker Shoulder Raise (Around the World)

Forearm Planks – Keep working with the basic plank from your knees until you are strong enough to come up onto your feet then hold and repeat!


September Challenge: For those of you who know you are due for September, you can click here and get your dues in. If you aren’t sure, that’s ok I will post again later in the week and tag everyone who is due. PLEASE use “friends and family” when you pay to avoid fees!


It is up to YOU to make it happen this week. Only YOU can….

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