Day 30: Final Day…a Day to Remember!

didnt do it perfectThis is it Core Crew…Day 30…the final day of our May Challenge!

The month has flown by so quickly…and even if you didn’t do every single day, even if you didn’t do it perfectly…you still did it!

You’re stronger, healthier, and more confident in yourself and your abilities. You know you can do the speed work and you know the running drills make you a better runner. Now put it all together and have a killer last day of May!

It’s Memorial Day and most of us aren’t working. So once you get done with day 30 (arms) ….go out for a run and take time to reflect, give thanks, and remember those who died for our freedom.

5 sets of each exercise and 50 push ups today y’all. Push through and finish strong!

Day 30 exercises:

  • Lunge Stance Single Arm Shoulder Press – 5 sets of 10
  • Renegade Row – 5 sets of 10
  • Arm Raises – Front & Side – 5 sets of 10
  • Plank – 1 minute (2X)
  • Side Plank – :30 each side (2X)
  • 50 Push Ups

Bonus: #RunToRemember Run to Remember

Go for a run…a run to remember! Remember those who have fallen and gave their lives so we can live free. Take time to think abut those men and women and dedicate your run to them. Doesn’t matter how far or how fast…just go run. Come home and knock out our 7 Key Stretches for Runners then go have some fun!

Tomorrow, May 31st is a rest day from strength training since this is a 30 Day Challenge. We will pick up on Wednesday with a brand new challenge! I will be getting it out to you sometime tomorrow.

Have a great Memorial Day and an awesome final day of our May Challenge Core Crew! 🙂

Yes I did it

Days 28 & 29: Success = Sum of Small Efforts

drained and tiredWe’re all tired…sore…drained…physically and emotionally. It’s been a tough month with so much going on. Family, work, working out… being everything to everyone…

You’ve been going so hard all month…and let me tell you… it has been amazing to watch you get stronger, fitter, and more confident!

But the month is not over…yet. You have to keep going…keep pushing…just a few more days Core Crew!

The weekend is all about the long run! What is your plan? No matter what “long” means to you…make a plan…and make it happen. Our plans don’t always work out exactly as we want…but without them we are much less likely to reach our goals!

Day 28 exercises: Long Run + 7 Key Stretches for Runners + Plank – 1 minute (1X) + Side Plank – :30 each side (1X)

Day 29 exercises: Plank – 1 Minute (1X) + Side Plank :30 each side (1X) + Rest (or make up a missed day)

Remember…our calendar is just a guideline. Make it work for you. Switch up the days to fit in your schedule, but don’t stop moving because every small effort…repeated day in and day out…moves us closer and closer to our goals!

Make it a great weekend Core Crew! 🙂

Sucess is the sum

Day 27: Where Is Your Gym?

my-gymBeing inspiring at 3:30am doesn’t come easy…especially when you’ve got to get out the door for a 15 mile run. But here goes.

Get to work! 😉

All kidding aside…it’s Friday and it’s almost the weekend! Where will your gym be today?

My gym is outside in the crisp, clean morning air with some of my favorite people. Today is our first 15 mile training run to prepare for the Chicago Marathon. Going long is exciting and nerve racking but friends make it easier and fun.

Find your passion… find your reason to get moving…find your gym and make today count. Take a pic of your gym and share it with us…maybe you’ll inspire someone to get up and get moving!

Day 27 exercises:

  • Pistol Squats – 2 sets of 6 (each leg)
  • Fire Hydrant + Donkey Kick – 4 sets of 10
  • Squats – Your Choice – 4 sets of 10
  • Plank – 1 minute (2X)
  • Side Plank – :30 each side (2X)
  • 50 Push Ups

Bonus: #StretchItOut

Since it’s almost time to go long over the weekend knock out leg day then take the extra time to go through our 7 Key Stretches for Runners. Your body will thank you!

That’s all I’ve got, but you’re a runner…you understand. Go out and make it a great Friday Core Crew! 🙂

runners understand

Day 26: Relentless Forward Motion

Strength-Training-for-RunnersBy now you know how important strength training is for runners…. but there’s always more to learn. If you have a few extra minutes read this post by Relentless Forward Commotion, “Strength Training for Runners: Why You Should Pick Up Weight.” 

If you don’t want to read the full article, here’s an important excerpt:

Yes, specificity of training is a huge component to successful running. In layman’s terms: in order to improve your running, you must run. I won’t argue that fact. But in my opinion, strength training is not only beneficial to your training routine (i.e., it will make you faster and stronger), it is vital in helping to help prevent injury, and will contribute to your overall health and fitness levels.

When I was in school, a good friend of mine, who happened to also be my professor, who happens to be a female sub-3-hour marathon runner (she’s fast) told us that she had once had a DEXA scan (bone density) that revealed something alarming: from the waist down, she had excellent bone density, thanks to the many miles she logged weekly. From the waist up, due to the lack of training her upper body, she was considered pre-osteoporosis. She wasn’t even 40 years old.

Not yet 40, runs a sub 3 marathon, pre-osteoporosis. WHAT?!? So even though this woman was in great shape…she was still facing issues.

Strength training is about more than just getting rid of extra weight and flab, about more than proper form, about more than getting faster…it’s also good for your bones and your overall health!

Strength training takes time and dedication. One workout will not make you stronger…you have to keep doing it every week… you have to commit to relentless forward motion to stay healthy and get stronger. Let’s get to work crew!

Day 26 exercises:

  • Lunge Stance Single Arm Shoulder Press – 4 sets of 10
  • Renegade Rows – 4 sets of 10
  • Arm Raises – Front and Side – 4 sets of 10
  • Plank – 1 minute (2X)
  • Side Plank – :30 each side (2X)
  • 50 Push Ups

Bonus: #AllArmsWorkout All Amrs Workout

We can always do a little more so if you have the time and the determination to get stronger throw in 3 sets of each of these exercises.

Most or all of these exercises should be familiar to you by now. The left and right rows and the flys can be done using a bench or stability ball. See the images below to see how they are done. More questions? Ask! I’m here to help.


Running Drills: We’re going through our list and so far we’ve gotten through High knees, Butt Kicks, Bounding, and Grapevines. Do a few of these before your run to warm up…or after your run to promote good form while you’re tired.

Speed Work: It’s Thursday so hopefully you have already found time for your speed or this week. If not, and you are planning to go long on Saturday, throw in some fartleks or strides today but don’t push too hard and wear yourself out before the weekend. If you still want to see what the speed work is all about, click here for this week’s workout.

Being weak is a choice…so is being strong. What will you choose today?

Choose to be strong today and make it a great Thursday Core Crew! 🙂

being weak is a choice

 

Day 25: Abs and Yoga

Yoga for runners2

How about a little ab action before Yoga today?

Stick with the old or go for the new…choose which ab circuit works best for you!

Then drop into some yoga and stretch out those muscles cause the weekend is coming… and since I’m rarely subtle…it’s almost time to go long and we can’t have you shuffling!

No injuries, no soreness, no aches, no pain. If you’re feeling these ailments…only you are to blame. Take care of your body with some relaxing downtime and be ready to go long cause we’re runners (duh) …and that’s when we’re in our prime!

Day 25 exercises: Yoga for Runners + Plank – 1 minute (1X)

Bonus: Choose your circuit – #Abination or #AbPyramid

Running Drills: High knees, butt kicks, bounding and grapevines

Speed Work: If today is your speed work day…do it before your ab work and yoga. Click here to see the work out.

#BrowniePoints: Side Plank with Forward Kick – We are doing a version of this plank in our June Challenge so try it now and see how you do! Go for :30 on each side.

Always lots of fun things to do mid week so get up, get moving, and make it a fabulous Wednesday Core Crew! 🙂

 

Day 24: Do It For The Legs

Oh My Gosh….those legs….

Walk Strong…Kick Hard…Let me see you LUNGE!

Look at them legs…they’re amazing!

Runner Legs…they’re amazing! But we all know that to get those tone, strong runner legs…we have to do more than just run! So when you want to skip it…when you get busy…have too much going on…and think about putting it off till another day…

Do it for the legs!

Screen Shot 2016-05-23 at 9.48.58 PM

Day 24 exercises:

  • Pistol Squats – 2 sets of 6X each leg
  • Fire Hydrant + Donkey Kick – 4 sets of 10
  • Squats – Your Choice – 4 sets of 10
  • Plank – 1 Minute (2X)
  • Side Plank – :30 each side (2X)
  • 45 Push Ups

Bonus: #CircuitTraining  burning belly fat

Got a little more in you today? Do it for the Legs! 😉


Running Drills: Grapevines

Speed Work: Warm Up + 4X 400M + 4X 200M + Cool Down

Need a little more info about this week’s running drills and speed work? Click here to find out why…and how we do them.

Before you drop from exhaustion…take a few minutes to stretch out those hips, quads, hamstrings, and calves! Our 7 Key Stretches for Runners will have you feeling nice and limber.

Day 24 is gonna be a killer! What are you waiting for? Get to work Core Crew!

Day 23: Chasing Dreams

7 days to go

Good morning and Happy Monday Crew! Can you believe May is almost over? This month has flown by so fast!

I’m working on getting our June Challenge together this week and would love to hear what you want to work on next month. Suggestions, ideas, specific exercises or areas you’d like to work on are all welcome!

May has been a great month but it’s not over yet…don’t let this week slip away cause we’ve still got work to do! 4 sets may seem a little daunting but it’s time to step it up and push hard! Work hard and keep chasing your dreams. You can do this!

Day 23 exercises: Arm Day

  • Lunge Stance Single Arm Shoulder Press – 4 sets of 10
  • Renegade Rows – 4 sets of 10
  • Arm Raises – Front & Side – 4 sets of 10
  • Plank – 1 minute forearm plank (2X)
  • Side Plank – :30 each side (2X)
  • 45 Push Ups

Bonus: #WakeUpWarmUp Wake up Warm Up

Today’s bonus is a great pre run or pre work out warm up so do this first and get that heart pumping!


Running Drills: We’ve all seen those runners on the track who do those funny looking moves before they run. Why do they do them? To improve running form and efficiency. Each of the drills highlights one or more aspects of good running form and accentuates them through repetitive motion, which trains the body to become comfortable with that movement so it can be inserted into your typical running mechanics.

This week we are doing Grapevines again…these are fun and will loosen up your hips, legs and glutes before your run.

Grapevines Screen Shot 2016-03-14 at 6.17.10 AM

Why: This drill loosens hip flexors and glutes and increases hip and leg and gluteal mobility while also using lateral strength required to run with good form.

How: Standing upright with your head and torso facing forward, move laterally in one direction by placing your trailing leg in front of the lead leg. Then move the lead leg in that same lateral direction and place the trailing leg in front of the lead leg. Maintain a fluid motion with your arms rotating in the opposite direction from the legs. Do two to four 50-meter reps to the left and right, facing the same direction for each lateral movement.


Speed Work: Lots of our Crew is getting faster and pushing themselves by adding one day of speed work to their routine. It’s not easy but it’s also not as hard as you think. Give it a try and surprise yourself with how strong and capable you are!

Workout: 

  • 1 mile warm up (conversation pace)
  • 4X 400M
  • 4X 200M
  • 1 mile cool down
  • Total of 3.5 miles

400 meters is just shy of a 1/4 mile so if you’re not doing your speed work on a track (which is fine) think 1/4 mile repeats. That will make it easier to use your watch or other GPS device to track yourself. If you are on a track…400M is 1 lap around the track using the inside lane. Stick to that inside lane or you are adding a little distance to each lap.

Pace: Run these faster than 10K pace and closer to what you can do for 5K. This will feel slow early in the workout but will catch up with you.

Example: As of last week my current 5K pace is around 8:40/mile so for these sprints I want to be right around that pace. If you don’t have a recent 5K to use as a marker think about your last race and use it as a guide. Remember that half marathon pace is slower than a 5K so if that is your marker…push yourself and think faster!

Purpose: This workout is ideal for high-end aerobic training and lactate tolerance. It pushes the envelope of the maximum pace you can hold for a 10K. This is a great workout to do with friends. Just be sure you keep focused on hitting the pace that is appropriate for you. That said, don’t be afraid to push each other. You have to challenge yourself to find out what you are capable of, so don’t let the pace drop throughout this workout. Consistency is the key.

Monday is one of those days that makes us cringe…back to real life and back to work. Make this week count and chase your dreams…chase them until you are out of breath….then keep running Core Crew!

Chase dreams