Days 24 & 25: Test Your Limits!

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Some of us are racing 5Ks, 10Ks, Halfs or Marathons, some have recovery runs or long training runs, others are doing bridge repeats over the Green Monster!

None of us are running to win…but we’re all testing the limits of our heart.

Whatever you are doing this weekend, give it all you’ve got.

Run with heart!


I will be pacing at the Disney Princess Half Marathon on Sunday and hanging out with Jess, Shayla, Sharon, Pam and MJ. Can’t wait to have some fun with you ladies! A little sad that I am missing the Gate River Run training run over the Green Monster but I know our Jax Crew will go out and kill it and take lots of pics for us. 🙂

Day 24 exercises: Warm up (Leg Swings, Hip Hurdles, Lunge Matrix), Long run or Race, Legs up the Wall, Roll & Stretch!

Day 25 exercises: Active Recovery + Yoga for Runners

What do we do on the weekends? We RUN! Have a fantastic weekend Crew!

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Day 21: Stay Focused!

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Short and sweet today Crew. It’s Hump Day let’s stay focused and get over the mid week slump with some exercise!

Wednesday is track day for me so I’ll be up and at em with my “really stupid early” morning track Crew. Can’t wait to see some of you doing speed work today too! Wednesday’s are GREAT for speed work. Plenty of time to recover from our long runs from the past weekend and just enough time to recover from a speedy session before long runs the next weekend!

Show us what you got! 🙂

Day 21 exercises:

  • Plank – :60
  • Squats – 20 x 10
  • Push Ups – 10 x 2
  • Tricep Overhead Extensions – 10 x 2
  • Standing Side Crunch – 20 x 2
  • Burpees – 30
  • Wall Sit – :60

Bonus: #AbsOnFire – You know you love it! If you have an extra 10-15 minutes, throw in this ab workout and fire up that core!

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Speed Work: 5 Choices! I hope to see lots of speed work today. You have many choices. Pick one that works for you and get it done!

  1. Hill Sprints – If you have a route that ends near a hill, do an easy warm up then finish your run going repeats up and down that hill.
  2. Strides – Strides are fun and will finish your run with a huge bang. Strides are meant to be at high speed and they are very short. Think 50-100 meters on a track so around half of the straight away. At the end of your easy run, choose a spot in the distance that’s about that far and push to top speed then slow down as you reach that spot. Think of it like a crescendo….start out at around 60% then speed up to top speed at the middle. Hold there for a few seconds then come down the other side towards the spot you choose. You can stop and breathe for a few seconds then turn around and run that same distance again. Repeat 4-6 times.
  3. Tempo Intervals – Tempo intervals are meant to be ran at your tempo pace which is little faster than 10K pace. This workout has you doing this twice after a good warm up. Take a short break in between your intervals than get in a good cool down. With this workout you are looking at around 5-6 miles. You can easily add distance to this workout by adding another interval in the middle at tempo pace. You know the distance you are working towards so if you need more, do more!
  4. Progression Run – A Progression run ends with the 2nd half of your workout faster than the 1st half. A lot of us do this type of workout often because it is similar to a “negative split” run. This is one of those workouts you can do often. Just make sure you also get in a cool down at the end so you’re not going from a fast pace to just stopping. You can do a half mile at an easy pace or just walk for 5-10 minutes to cool down.
  5. Short Fartlek – Run a 1-2 mile easy warm up then go into a fartlek workout with 10-12 intervals of 1 minute fast and 1 minute slow. These are short intervals so you want to push hard during the fast portion. Think 5K pace or faster.

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That’s all for our Hump Day Crew.

Stay Focused!

Day 19: Booty Gains & Speed Work Options

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Third week of February and the start of another week of heavy squats! Who’s noticing some booty gains? Quads feeling stronger? Glutes getting tighter?

If not, you’re not doing your squats! Let’s do this!

Day 19 exercises:

  • Plank – :60
  • Squats – 20 x 8 (160 total)
  • Push Ups – 20 x 2
  • Tricep Dips – 20 x 2
  • Heel Touches 50 x 2
  • Burpees – 20
  • Wall Sit – :60

Bonus: 6 Minute Hip Strength Workout for Injury Prevention – I know you all loved this one last week so let’s do it again. 😉 Only 6 minutes for a great hip strength workout!

Speed Work: 5 Choices! – These are great little speed work sessions to throw into your routine. These are the types of workouts you more advanced runners can do twice a week instead of once since you’re not necessarily pushing at full effort. Once is fine too though, and these are simple workouts you can add to just about any run.

  1. Hill Sprints – If you have a route that ends near a hill, do an easy warm up then finish your run going repeats up and down that hill.
  2. Strides – Strides are fun and will finish your run with a huge bang. Strides are meant to be at high speed and they are very short. Think 50-100 meters on a track so around half of the straight away. At the end of your easy run, choose a spot in the distance that’s about that far and push to top speed then slow down as you reach that spot. Think of it like a crescendo….start out at around 60% then speed up to top speed at the middle. Hold there for a few seconds then come down the other side towards the spot you choose. You can stop and breathe for a few seconds then turn around and run that same distance again. Repeat 4-6 times.
  3. Tempo Intervals – Tempo intervals are meant to be ran at your tempo pace which is little faster than 10K pace. This workout has you doing this twice after a good warm up. Take a short break in between your intervals than get in a good cool down. With this workout you are looking at around 5-6 miles. You can easily add distance to this workout by adding another interval in the middle at tempo pace. You know the distance you are working towards so if you need more, do more!
  4. Progression Run – A Progression run ends with the 2nd half of your workout faster than the 1st half. A lot of us do this type of workout often because it is similar to a “negative split” run. This is one of those workouts you can do often. Just make sure you also get in a cool down at the end so you’re not going from a fast pace to just stopping. You can do a half mile at an easy pace or just walk for 5-10 minutes to cool down.
  5. Short Fartlek – Run a 1-2 mile easy warm up then go into a fartlek workout with 10-12 intervals of 1 minute fast and 1 minute slow. These are short intervals so you want to push hard during the fast portion. Think 5K pace or faster.

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Remember that speed work has many benefits and they’re not all about getting faster. Speed work increases our VO2 Max levels, helps with leg turnover, and makes our long runs easier. Speed work gives us confidence and shows us what we are capable of. Don’t let your nerves keep you from doing it. Choose a workout, make a place to get it done, then go out and crush it!


When you want to skip a workout, remember that discipline is the what bridges the gap between goals and accomplishments. And when you finish that workout you didn’t want to do…your chipping away at the distance between that gap. Every little bit counts!

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Days 17 & 18: #MilesForPam

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Many of us have met or will meet one day. Some of us are too far away. But no matter the distance, we have become a family. We support each other through good times and bad. We lift each other up when we are having hard times and we cheer each other on through victories…and through disappointments. When one our own suffers a loss we surround them with love, understanding and support.

Lynne reached out to me last weekend and asked if we could day a day to dedicate Pam and her father. A sweet and thoughtful idea that I loved and knew the rest of our Crew would embrace too.

For a loved one lost but never forgotten. For a grieving Crew member who took care of her dad until the end. After giving you some space to grieve we want you to know we are thinking of you and your family in this time of sadness and loss. We want to surround you with compassion and say how sorry we are that you lost your father.

We love you and know you are hurting. We are here and will be thinking of you as we run this weekend. Our deepest sympathies are with you and your family. Wishing you peace in the days ahead and the courage to go out and run this weekend for your father. He would want you to do what you love and we want you to know we are all right there on the road with you. XOXOXO

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Whether you are running Saturday or Sunday, a race or a training run, please dedicate your miles to Pam Eisert and her family. Tag your post with #MilesforPam and I will count up the miles over the weekend and see how many we can run from our family to hers.

Day 17: Long Run

Day 18: Active Recovery / Yoga for Runners

Those we love who pass away are not forgotten. They live in our hearts forever. This weekend we run for you Pam.

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Day 15: Get Off Your Rump and Find Your Unslump!

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What do you do when you’re in a slump and unslumping yourself is not easily done?

Show yourself some #ToughLove, get up, do your workout, then go for a run!

Unslump is better and and way more fun…but slumps happen and unslumping yourself isn’t so hard to overcome.

“I don’t wanna… Don’t make… Don’t give me a hard time. My slump is a blanket that keeps me warm and cozy.”

Well my dear, the blanket that’s keeping you warm and cozy is really just making you lazy…and a little bit crazy.

Get up off your rump and get out of your slump before all of your goals go straight in the dump.

Movement and sweat makes us happy and rosy. Get up! Get moving! Turn your slump into a daisy!

I don’t want to be mean. Don’t want to make you hate me. I promised tough love but please don’t make me!

If you do need a shove, I’ll show you tough love but I think you can do this without a kid glove.

You’re an adult so act like it and find your unslump. Get up! Get moving! Don’t be a lump!

TOUGH LOVE….

It’s hard. I don’t want to do it.

But we’re over half way and it’s time to get to it.

Get up right now! Do something you’re proud of!


No Junk Food Challenge: Our cheat day is over it’s time to get back on the no junk food wagon. Put down the chocolate and candy and make good decisions today! Just a reminder for what’s on the naughty list!

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Day 15 exercises:

  • Plank – :60
  • Squats – 40
  • Push Ups – 20 x 3
  • Tricep Overhead Extensions – 20 x 3
  • Standing Side Crunch – 20 x 3
  • Lying Side Leg Raise – 20 x 3
  • Burpees – 30
  • Wall Sit – :60

Bonus: ROLL & STRETCH! Long runs and races are coming so if you’ve been neglecting your pre-hab now is the time to love your legs and get them ready to love you back!

7 Key Stretches for Runners

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Day 14: Love Yourself

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Love yourself enough to spend a little time working on you today! It’s a busy day with lots of things to do for others…but if you make a little time for you first then everyone else will benefit too! Remember…working out increases our endorphins and makes us happy!

Day 14 exercises:

  • Plank – :60
  • Squats – 20 x 6
  • Push Ups – 20 x 2
  • Tricep Dips – 20 x 2
  • Sit Ups – 20 x 3
  • Burpees – 30
  • Wall Sit – :60

Bonus: Valentine’s Day Workout Challenge – Just a little something extra for those who want to do a little more to love themselves on Valentine’s Day! I had to search high and low for one that wasn’t too intense or time consuming and this one won’t take long. If you can make the time great…if not don’t beat yourself up just do what you can to #LoveYourself on V-day!

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Speed Work: Mile Repeats – Today is a great day for speed work! Click here for this week’s workout!

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Day 13: Tuesday – Today is a Good Day!

Tuesday workout with this week’s speed work is below. Lots of legs again with some upper body and core thrown in PLUS it’s time to throw in some bonus hip strength!

I’m feeling pretty good and walking normally again this morning so I am ready to work out with you. Let’s do this Crew!

Day 13 exercises:

  • :60 Plank
  • Squats – 20 x 5
  • Push Ups – 20 x 2
  • Tricep Overhead Extensions – 20 x 2
  • Russian Twists – 20 x 2
  • Leg Lifts – 20 x 2
  • Burpees – 20
  • Wall Sit – :60

Bonus: 6 Minute Hip Strength Workout for Injury Prevention – Here is a new workout for us to target our hips. 6 minutes for both sides!

Speed Work: Mile Repeats – We’re going back to mile repeats this week because they are perfect for everyone and easy to do on a track, treadmill or on the road. The workout below is designed for anyone training for a 5K or 10K. If you are working towards a 15K, Half or Full Marathon, add miles! With mile repeats, you can use a straight run OR you can do run/walk. If you are using a run/walk, you need to run faster during your run segment to hit those 10K times! Not sure what your 10K pace should be? Reach out to me and let’s chat!

  • 15K: 5 mile repeats
  • Half Marathon: 6 mile repeats
  • Full Marathon: 7 mile repeats
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15K, Half or Full Marathon – Add additional mile repeats depending on the distance you’re training for

Tuesday is one of those middle of the week days that can be little blah…let’s go out and make it the best day of the week!

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Day 7: More Squats. Your Welcome.

Screen Shot 2018-02-06 at 6.36.26 PMJust a quick thank you to Jennifer Stoner for heading up Moms on the Run for me on Tuesday night. After starting to feel better during the day, my hectic schedule caught up to me and I knew being out running with the girls was a bad idea. Jennifer didn’t hesitate to tell me to stay home and rest. Thanks girl, I appreciate you very much.


February 7th, 2018!

One week in….how are we doing? Hopefully, y’all are feeling better than me and are having a great month so far!

It’s TOUGH LOVE month all the way to the end so remember…

“You make time for what’s important to you. If it’s not important, you won’t make time. If it is, you will.”

If you start to think it’s not important…think back to those goals you want to reach and how each part of your training will help you reach those goals. Then get up and squat!

Day 7 exercises:

  • :60 Plank
  • Squats – 20 x 4
  • Push Ups – 10 x 2
  • Tricep Overhead Extensions – 10 x 2
  • Bicycles – 20 x 3
  • Russian Twists – 20 x 3
  • Burpees – 15
  • Wall Sit – :60

The list looks long but it will go by quickly. Move through each move slowly then go straight into the next set. Squeeze those glutes during your squats and hold your core in tight during the ab exercises. Make it count!

Our burpee numbers are going up. If you’re concerned about doing the full burpee and need a low impact option, please use the modified version. But do them all! Here’s the modified version in case you missed it before.


No Junk Food Challenge: Let’s do a Day 7 check in and see how the No Junk Food Challenge is. How are you doing so far? Are you staying away from junk and making good choices? Here’s a little reminder of what’s on our list for this month. Don’t forget we swapped out peanut butter for no fried foods!

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Speed Work: Who’s doing speed work today? If you are racing this weekend, you should not be doing any speed work this week! Instead, your runs should be short and easy pace. If you’re not racing…get out there and get it done! Click here for Monday’s post and scroll down for this weeks workout.

That’s all for hump day Crew. Make it a good one!

—Amy

Day 5: Strength…It Does A Runner Good!

 

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With runners, strength training often takes second fiddle to an extra run or track workout during a busy week, justified by the notion that more running makes a better runner.

Like anything else, running is a skill that needs to be developed over time. Form increases with repetition, which means the more strides a runner takes, the better adapted we will be come race day. But this notion fails to acknowledge one crucial aspect of running performance and efficiency — strength.

Runners are often accused of neglecting the gym. We’re told our “weak core” and “inactive glutes” will result pain and injuries, and that’s certainly true. In response, we began adding sets of the ever important planks and glute bridges.

While improving the core and strengthening the hips are critical, and these exercises do help us avoid getting injured when our body is forced to absorb 3-4 times a runner’s bodyweight with each footfall, we have to do more.

Building power strength helps us absorb force better when our feet crash into the pavement and helps us produce more force to propel ourself off the ground. And all of this happens in the blink of an eye.

To improve strength, runners should master bodyweight moves like the squats, push-ups, and single-leg squats. These exercises provide a good foundation of strength for the complex and demanding motions of running any distance.

To give us a good picture of why we need to be consistent with our strength training, let’s go over a few running/strength myths.

MYTH 1: Runners don’t need strength. To get stronger, run more.

TRUTH: Running, and the optimal balance of volume, intensity and pace-specific work, will always be the primary focus of a distance runner’s training program. It is what we love to do so it’s a good thing that’s what we should be spending most of our time on.

Strength training, however, presents a different physiological stimulus that includes many distinct benefits that running doesn’t provide, but which are crucial to health and optimal performance.

Strength training works two ways:

  1. It prevents injuries
  2. It enhances performance

Strength training provides the foundation for injury-free running and the ability to adhere to the regimen of mileage, speed and tempo work. Numerous studies have proven that strength training will enhance running performance. A 2013 review of research in the Scandinavian Journal of Medicine and Science in Sports showed that resistance training improves running economy and endurance muscle fibers. Other studies have linked weight training to better body composition and resting metabolic rates. As we age, strength training is particularly important, as recent studies have proven that running does not protect against the gradual loss of lean muscle tissue and, as we lose muscle, we also lose a larger percentage of our fast-twitch muscle fibers.

MYTH 2: The key area to work on is the core; running works all other areas.

TRUTH: Research indicates that upper-body, lower-body and midsection strength training all contribute to improved running performance. You should do exercises that involve all of the major muscle groups. Rather than specifically strengthening an area that you assume is weak, you are better off developing strength in all muscle groups, which will create balance and synergy.

MYTH 3: Lift with quick movements to work power and improve speed.

TRUTH: It’s more effective to lift and lower the weight slowly. Our strength training should involve slow deliberate movements.

A mantra for the distance runner is, “To become fast, lift slowly.”

If you move quickly, you incorporate momentum, unload your muscles and minimize muscle fiber involvement. Additionally, the faster you move, the greater the forces imposed on your joints and connective tissue and the greater the risk for injury.


Still need some convincing? Check out the many reasons why adding strength to our routine will help us improve at what we love the most.

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Bottom line? Strength work does a runner’s body good. It gives us extra energy, faster recovery, faster race times, improved running economy, and less injuries! Don’t you think it’s worth a few extra minutes of your day?

Let’s get to work! We’ve got it all this month. Legs, arms, core…and check out today’s bonus exercise for our abductors and glutes!


Day 5 exercises:

  • Plank – :60
  • Squats – 20 x 3
  • Push Ups – 20 x 2
  • Tricep Overhead Extensions – 20 x 2
  • Crunches – 20 x 2
  • Leg Lifts – 20 x 2
  • Burpees SUCK 🙂 – 10
  • Wall Sit – :60

Bonus: SLOW Lateral Band Walk – 10 steps right/10 steps left x 2

This exercise is most effective with a resistance band, but if you don’t have one you can do it without, just get a little lower in your stance to add some bodyweight resistance.

Slow it down and take side deliberate steps. If you don’t feel it, squat down into a lower squat position.

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Speed Work: Fartleks for the 5K to the Marathon – These look fun! I love how long these speed workouts are, but if you’re not up to speed work at these distances, cut back on some of the repeats. But if you really want to run a fast 5K, 10K, or Half or Full marathon, you have to be ready to put in the work…and the distance.

I post our speed work on Monday so you can plan for your week, not so you can do the workout on Monday. If you went long on Saturday or Sunday, you should be waiting till Tuesday or Wednesday to dial it up!

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We all know the Monday rule…start your week out right with exercise Crew!

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Day 20: It’s Monday!!

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Great workout right?!?! I know you’re super excited about LOTS of burpees!


Calm down Crew…we’re not doing 100 burpees for time….but doesn’t 3 sets of 10 for our arms and core sound EASY now? 😉

It’s Monday y’all let’s do this!

Day 20 exercises: 3 sets of 10 

****Click here for how to videos****

  • Upright Row + Flies
  • Inchworm Push Up
  • Squat Thrust + Curl & Press
  • Side Planks – :30 each side
  • Wall Sit – :60

Challenges:

  • Superman – 1:55
  • Push Ups – 50
  • #MadManMartin Plank Challenge – 150 seconds (2:30) If you can’t fathom holding a plank this long, break it up into a “rolling” or “moving plank and shift into different plank positions for 2:30.  Regular plank, side planks, plank reaches, plank jacks, whatever type of plank works for you. You can do this!

Bonus: Burpees – 3 sets of 10 – Better than 100 right? 🙂


Speed Work: 4 x 1200 meters (.75 mile) 

This is a tough workout but extending the distance for our speed work is an important part of holding that faster pace a little longer. Don’t go too fast…find a pace you can hold for the .75 mile then stop to jog, walk, or just stand still and breathe, then do it again!

Remember to start with a 10-15 minute warm up and some running drills and finish with a 10-15 minute cool down.


Show the world your Monday BAD-ASSERY…who knows…maybe you’ll inspire someone.

Get up and get moving Crew!

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