May 2016 Challenge

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Day 6: Keep it Light but Keep Pushing!

slow progress better than no progress

Hey Crew! It’s 3am and I am getting ready to head out to meet up with some friends to run our Virtual Race and Make it Count for Runwell. 13.1 miles coming up in beautiful Jekyll Island, GA! Pics to come with bibs and medals. 🙂

It is leg day…but since we are so close to the weekend with lots of long training runs and races coming up…I want our Friday leg days to be light and easy. I still want you to take Friday’s seriously and work your legs…just no extras or bonus. We don’t want over tired, sore legs going into long, tough training runs or races.

Even though we are keeping it light and easy…we are still making progress and getting stronger. Remember that slow progress is better than no progress! Think clean eating and lots of stretching to get ready for the weekend!

Day 6 exercises:

  • Pistol Squats – 2 sets of 3 (each side)
  • Fire Hydrants and Donkey Kicks – 2 sets of 10
  • Squats – Your Choice – 2 sets of 10
  • Plank – 1 Minute (2X)
  • Side Planks – :30 (each side)
  • 20 Push Ups
  • Stretch!

How is everyone doing with the “No Extra Sugar” Challenge so far this month? So far,  I’ve had no extra sweets. I’ve skipped the chocolate, peanut butter ice cream that’s in my freezer and avoided foods high in sugar…what are you doing to cut out the extra sugar?

This should be a pretty quick workout today. If you want to run…go for it…but keep it short and keep it easy….then come home and stretch or go through our Yoga for Runners again.

See you all on the other side of 13.1 for Runwell! Hope everyone has a fabulous Friday! 🙂

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Day 5: A Runner’s Secret Weapon

running arm swing secret weaponWhat if you had a secret weapon that you could pull out during a tough race?

What if your arms could carry you through those final miles when your legs are screaming at you to stop?

Runners who focus on their arms when feeling fatigued are able to to maintain a good rhythm, stride frequency (cadence) and posture.

Working your arms, shoulders, and back increases muscle strength and promotes good posture, which improves breathing and arm swing. Arm swing is the X factor in running well!

We don’t need huge biceps. We don’t need to lift lots of heavy weight. But taking the time to strengthen and tone our arms is the secret weapon that will help us finish strong. And it doesn’t hurt that it will be easier to pick up our kids or grandkids, open tight jars, and look good in those summer tanks. 🙂

Day 5 exercises: “How to” Videos

  • Lunge Stance Single Arm Shoulder Press – 2 sets of 10
  • Renegade Rows – 2 sets of 10
  • Arm Raises – Front & Side – 2 sets of 10
  • 20 Push Ups
  • Plank – 1 min (2X)
  • Side Plank – :30 each side
  • Arm Stretches – see below

Bonus: #ILoveMyArms I love my arms

Love your arms and try this extra arm workout today. What’s a few more planks and push ups? 😉

Loving all the running drills and speed work! I know it’s intimidating…but give it a try. I promise it will be over fast. You will be tired…but you will feel amazing! Go back and check out this weeks drills and speed work here.

We are seeing times come down…and those faster times are feeling easier too. Even if you think “I don’t care about my time” the speed work will help your regular runs feel easier. Not only are you working on speed…you’re also training your body to get used to the added oxygen it needs…ever heard of VO2 max?

VO2 max is a measure of the maximum volume of oxygen that an athlete can use…and this can be improved with training. Improvements in VO2 max occur due to increases in the amount of blood your heart can pump with each contraction (your heart’s stroke volume) and a variety of adaptations in your muscles, such as increases in the size and number of mitochondria in your muscle fibers.

Throwing around some confusing stuff here…but the take away is that speed work intervals will help you increase the amount of blood your heart can pump with each contraction. This “harder than normal” workout will force your muscles to adapt and will increase the number and size of your mitochondria. All this translates into the ability to breathe easier during hard runs. Who doesn’t want to breathe easier while we’re working hard?

We’ll go over this again…but it’s something I want you to think about. Remember that speed work isn’t just about getting faster…it’s about teaching your body to adjust and use oxygen in the most productive way.

That’s it…get to work Core Crew! Make today fabulous!

Oh…and don’t forget to stretch. Stretch out your arms (arm stretches below) and our 7 Key Stretches for Runners are always a good choice…or take a few minutes to run through the Yoga for Runners routine. A few stretches before bedtime will help you relax and fall asleep easier too! 🙂

Arm Stretches:

Bicep Wall Stretch
Tricep Towel Stretch

 

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Day 4: Run Yogi Run!

Yoga for runners logoA simple yoga routine loosens tight spots, strengthens weak spots, and makes you a better, less injury-prone runner.

Recognizing the benefits this ancient practice can have on both the runner’s body (improved flexibility, range of motion, muscular strength) and mind (more focus, less stress), helps runners improve performance and prevent injury.

It relieves soreness and tension in your hardworking muscles and restores range of motion so you can run better the next time you hit the road.

This routine can be done after running…or on non running days so don;t be afraid to try it on days other than Wednesday. The moves might feel a little uncomfortable at first, especially if you are brand-new to yoga and have been running with tight muscles for a long time. Ease into each position, and never push to the point of pain. As you continue to do this routine, you’ll notice improvement…on and off the mat.

While yoga will be a great addition to our weekly schedule, it is not a good substitute for our more intense aerobic exercise…running. A review of 17 studies of yoga practices published in Medicine & Science in Sports & Exercise says that, “while some forms of yoga can provide moderate cardiovascular benefits, runners should best view yoga as a strength and flexibility complement to rather than a substitute for their primary sport.” 

This doesn’t mean there aren’t more strenuous yoga sessions out there…in fact, the sun salutation, a series of standing, lunging and other poses, done relatively quickly and usually repeated two to six times, can be the equivalent of a walk-run combination averaging between 12:00 and 15:00 per mile. But our yoga routine is going to focus on stretching and flexibility…not aerobic exercise. So if you want to run on Wednesday…by all means…go run first! 🙂

After your run…find a quiet place and go through each of these stretches slowly. Once you’ve taken your time and done all the moves…knock out a 1 minute plank and call it a day. These moves are all that you “have” to do today so if it’s all you have time for…make it count.

Day 4 exercises:

It would be a great idea to print out the Yoga for Runners so you can see the photos and follow the steps easily. Here’s the link to our Yoga page. You can also find a PDF in the “files” in our Strong to the Core Facebook group.

If you are running today, don’t forget your running drill…this week we are doing butt kicks. Work them in after you warm up. And don’t forget to make time for speed work! Remember you want to leave time in between speed work and your long run so make sure to plan it out and get it done. Here is a link to our running drills and speed work listed on Monday’s post.

Stretch those hips, legs, hamstrings, calves, back…and whatever else needs some love…have fun with it and make it a great day Core Crew! 🙂

Yoga101_Running-process-s660x223

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Day 3: Killer Legs

Killer Legs

Running does amazing things for our body…like giving us killer legs! But running without strength training…means less power for those tough runs when we need an extra push to get to the finish line.

But how do we get it all done?

According to Runner’s World article called How Best to Combine Strength Training and Running,

“Many runners now accept that they’ll perform and feel better if they do more than just run. That’s especially true for people who took up the sport as adults and whose non-running hours include a lot of sitting. Regular strength training, including for your legs, can help to correct muscle imbalances and weaknesses that are common in modern life.”

As runners we struggle with balancing our running with other types of workouts. That makes sense right? Because all we really want to do is run!

There is a way to balance it all though. This article sites a 2014 study where runners did two types of strength workouts, one at maximal effort and one at sub maximal effort, waited 6 hours, then did a tough running workout…here is what lead researcher, Kenji Doma, Ph.D., of James Cook University suggests.

First, Doma advises, don’t schedule a hard running workout later in the day of a weight session. “Running at maximal effort is impaired six hours [after] lower-extremity resistance training, and therefore trained to moderately trained runners will need more than that to recover for running sessions set at high intensities,” he says.

In addition, “running at maximal effort is still impaired 24 hours after lower-extremity resistance training,” Doma says. “Therefore, in the case of trained and moderately trained runners undertaking high-intensity running sessions after lower-extremity resistance training, they may need more than one day to recover.”

Second, Doma found that running performance at lower intensities was unaffected by the weight workouts. “Runners could undertake strength training and running sessions on the same day six hours apart as long as the running session is set at sub-maximal intensities,” Doma says.

If possible, Doma says, try to arrange your schedule so that on days that you run and lift, running comes first.

Key points:

  • Run first – If you want to run on the same day you do your leg workout…run first.
  • The day after your leg workout…you can run…just make it an easy workout..not a tough speed workout. Since we are doing legs on Tuesday and Thursday this month…do your speed work on Monday or before your leg workout on Tuesday. If you want to run on Fridays…make that an easy workout as well. Perfect for our schedule since we like to go long on the weekends.

Final Point: Our leg workout is at sub-maximal effort. Yes it will get tougher as the month goes on…but we are not spending and hour in the gym focused solely on legs. Don’t overthink this. Our workouts gradually increase in effort throughout the month and can be done relatively quickly at home. But you should still give your legs time to recover and think about how you will schedule your workouts as we progress through the month.

Day 3 exercises: Click here for How to Videos

  • Pistol Squats – 2 sets of 3X each leg
  • Fire Hydrant + Donkey Kick – 2 sets of 10
  • Squat – Your choice – 2 sets of 10 (Let us know what kind of squats you choose today. Remember there are about 40 different types of squats listed on our “how to” videos page in case you need some ideas or want to try something new.)
  • 15 Push-Ups
  • Planks – 1 minute (2X)
  • Side Planks :30 each side (2X)
  • 7 Key Stretches for Runners

How do you do your planks? A lot of us do a continuous plank that rolls from the regular plank position onto our sides then back again. Doing it this way might make it easier AND make the time go by a little faster. I like to do a :30 regular plank, then shift to each side for :30 each then finish up with another :30 regular plank at the end. A 2 min round of planks…and I do this twice. Once at the beginning of our workout and again at the end. Overall I am planking for 4 minutes total each day.

If you are new to planks, work your way up. Some of the runners in our group has been planking almost every day for a year or more. Don’t get discouraged. I promise it will get easier as you get stronger!

Bonus: Glute Toner Workout Tight Glutes

Thank you to Alison Stewart who found a great bonus again for us today! (I could get used tot his Alison 😉 ) Do one round of this workout after your daily exercises today then post using #ToneGlutes to let us know you went the extra mile!

Running Drills and Speed Work: This week’s running drills and speed work were in yesterday (Monday’s) post. If you need a reminder, click here. Do not hesitate to reach out to me through PM on FB if you have questions about the 200 meter sprints or how fast you should be doing them. I can explain in more detail and help you find your pace. Remember to schedule your speed work for AFTER your run today.

Running Drills can and should be done before or after EVERY running workout. Experts suggest doing after a warm up (5-10 min) or post run when you need to train your body how to keep good form when you’re tired.

Final takeaway today….strength training makes us stronger and gives us toner legs. Don’t skip your strength workout! I’ve been working on leg strength or over a year now…and the result…well I have some killer legs y’all!

When it’s all said and done. Don’t forget to stretch! Stretching does a body good…and keeps the injuries at bay. I’ve been working on getting more flexible since August 2015 when Silas started taking karate and I saw them doing straddles. This didn’t happen overnight…but it is super cool that I can do this at 37…well almost 38. 🙂

Get It Core Training
Stretching does a runner good!

Here is the link again for our 7 Key Stretches for Runners. Learn to love them and they will love you back!

Let’s get to it and make it a great Tuesday Core Crew! 🙂

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Day 2: Don’t Want to Workout? Do it Anyway!

want to workout

What do you do on days you don’t want to work out? If you’re part of the Core Crew…you work out anyway!

Especially on Mondays! Monday is the day we set the tone for the week…and we all know you never miss a Monday workout!

For all our new Core Crew members…welcome welcome welcome!! We are so happy you’ve decided to join our Crew and can’t wait to watch you get stronger, faster, and healthier!

Find your inspiration, think about your goals, and let’s get to work.

Day 2 exercises: Click here for “How To” Videos

  • Lunge Stance Single Arm Shoulder Press – 2 sets of 10 (please watch how to video)
  • Renegade Rows – 2 sets of 10 (both sides)
  • Arm Raises – front and side – 2 sets of 10
  • Planks – 1 min (2X)
  • 15 Push ups
  • Arm Stretches – see below

Bonus: #SlenderSexyArms

Slender sexy armsAlison Stewart did this one yesterday on her day 2 (she’s in New Zealand and she’s a good 12 hours ahead of us) and it’s one of my favorites so let’s do it again with her. I use my small 2 lb weights for this bonus. The jumping jacks are hard with weight so o them slowly or don’t jump and just work your arms in the jumping jack movement. I would rather you go slow and do each move carefully and really feel the burn instead of rushing through it.

Running Drills: Some of you are doing these (thank you Jennifer Moro-Ortiz! 🙂 ) and some of you aren’t. Do these drills after an easy 5-10 min warm up as dynamic stretching or they can be completed after a run to reinstate the notion of running with good form while fatigued. Running drills can dramatically improve your running form and economy (or the ability to run fast efficiently) and increase your stride cadence and racing speed.

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. We will start the list over this week and reintroduce each one to you.

Butt Kicks 

Screen Shot 2016-03-07 at 5.52.31 AM

Butt Kicks

Why: Butt kicks engage the hamstrings and accentuate the recovery portion of the running gait and improve leg turnover cadence.

How: Run in place with your thighs more or less locked in a neutral position and try to kick yourself in the glute with your heel on each stride. Focus on keeping the rest of your body still and simply flicking your lower leg backward. If you’re not making contact, you need to improve your dynamic range of motion. Do two or four reps of 15 kicks with each leg.

Speed Work: Staying with the IIP format (Introduce, Improve, Perfect) we are doing those 200 meter sprints again this week. Here’s why we do it…and how to do them.

“I’m running my first half or full marathon, so I’m focused only on building distance.”

According to Runner’s World, this statement is

“the bane of many first-time marathoners: Near the end of a long run (or the actual race), they run out of fuel and their form falls apart. Fast repeats teach your body what it feels like to have a light, quick turnover—a biomechanical efficiency applicable to any speed or distance, says St. Pierre. Quick repeats also strengthen seldom-used “fast-twitch” muscles so they can be called upon when your other muscles are trashed at the end of a long race, he adds. And the workouts improve running economy, teaching the heart to pump more blood per minute and deliver oxygen to the muscles more efficiently, so that slow runs feel easier.”

Whether you’re training for a 5K or a Marathon….runners who add speed work to their routine will benefit from faster times and increased endurance!

200 meter sprints (.12 miles or half way around a track). If you can’t get to a track…just use your GPS watch to calculate the .12 mile distance. It doesn’t have to be exact…but keep it close.

  • Start with six to 10 200-meter repeats at a one-mile to 5-K pace (or an 8 or 9 on an exertion scale of 1 to 10), with a 200-meter jog in between.
  • 200-meter intervals should be run at 12% faster than your 5K pace.

To do this workout it would be helpful to know your current 5K time. If you haven’t ran a 5K recently…use the exertion scale…on a scale from 1-10…you should be running at an 8-9. This means you should be pretty much giving it all you’ve got for about 1 minute (maybe a little more or a little less depending on your speed.

The beauty of this workout is that it’s over very quick! Your lungs may be on fire afterward, but you’ll live. 😉 If you are not sure how fast you should be running these sprints…please reach out to me. I will help you figure it out.

Did you make a note of your times from this workout last week? If so…it should be a little easier this week and you should be able to match those time. If not…write it down and let’s see how we can progress over the next few weeks.
Eat less sugar

Don’t forget about our May Food Challenge…Eat Less Sugar! Remember to skip the sweets and desserts. Small changes equal big results and this small change can make a huge difference!

When it’s all said and done…remember to stretch Crew! I know it’s hard to find time to stretch…but you will benefit greatly from these stretches. I harp on these because most runners start stretching AFTER they get injured….and I want to help you avoid those injuries and stay on the road. Love them and they will love you back! Here’s our 7 Key Stretches for Runners.

I have not forgotten about our April “Top Challenger” and will be diving into our numbers today. If you are new…posting allows me to track who’s getting it done….and who’s not. I have a program I use that gives me details about our group…so post away and remember to include that day’s number. Ex: “Day 2 done” or whatever you want to write. Posting also allows us to cheer you on and support you!

Lots to do this week….remember the speed work can be done any day that is good for you. If you do your long runs on the weekend, save the speed work for Tuesday or Wednesday which will give your legs time to recover after your long run…and before you next long run. If you go long during the week…speed it up on the weekend. Whatever works best for your schedule.

Make it a fantastic Monday Core Crew! 🙂

Arm Stretches: Your arms should be sore and a little shaky…stretch them out while your muscles are soft and pliable.

Bicep Wall Stretch
Tricep Towel Stretch