October – Week #2: Prevention & Treatment + New Strength Routines!

Screen Shot 2018-10-07 at 7.26.53 PM

Going into the 2nd week of October, we are going to take inventory of how we are feeling and some of the injuries or niggles we’ve dealt with in the past. We will continue with our strength workouts and adding a revised dynamic warm up routine as well as a 2 new (very quick) strength routines. These strength routines will be added into the rotation but can also be a substitute when you are short on time but still want to get in some strength!

Prevention and Treatment follow the same route so even if we aren’t currently injured, why not start getting familiar with a treatment program that matches our “injury history” to prevent future injuries from becoming a problem in the first place?

Maybe you’re feeling good now but these injuries can come back when we least expect it. Don’t fool yourself into thinking that you’re cured and there’s no chance of recurrence.

Instead, we’re going to be proactive and get ahead and any underlying issues now!

When runners get hurt there are a few areas that are mostly likely to be the culprit. Below is a list of the most common running injuries and a link to the prevention and treatment plan that is right for you. These are comprehensive treatment programs that will help you decipher if what you are feeling is the injury or if maybe you are dealing with something different. It is important to make sure you are treating the right injury with the right treatment, and equally important to see a doctor if the injury is too severe to treat yourself.

There are other injuries that we see pop up. If you are dealing with something else, reach out to me and let’s chat about which strength routines to incorporate into your treatment and how to prevent it from happening again.

When you get a chance to look through these prevention/treatment programs, please comment and let me know what you think. I would love to hear some feedback!

October – Week #2 Plan

This week we will continue with our 3 strength workouts 3 times each. Plan ahead so you are able to get in your strength around your personal schedule. Don’t wait till the end of the week to get started! Speed work for the week is also below.

Week 2 Outline:

*Links to each workout are above. If you use the You Tube app or have a You Tube login, please save these videos in your favorites so you can find them quickly when you need them. This post will also be our FB STTC “announcement for the week” so you can check back to access the workouts.

Stiletto Routine: The Stiletto Routine is one of our new workout this week! The Stiletto Routine focuses on our glutes while also strengthening our hips, hamstrings and lower back. We are adding this into the rotation and it will replace the ITB routine. You can mix these two workouts to keep it fresh!

***In addition***

  1. Chakram OR Sand Routine – Take a look at the routines below and add ONE of these routines to your schedule 2x this week. These are quick (5-10 min) and effective ways to build strength and you can add these on days when you are short on time.
  2. Sabre Warm Up – Below the two options for this week you will see the Sabre Warm Up Routine. This is a 10 minute dynamic warm up routine that you will be mostly familiar with but there are some small additions. This routine is performed BEFORE your run! Yes, you have to plan a little more time but you will benefit greatly from a gentle warm up!

Option #1: Chakram Routine – This routine develops balance, general athleticism and proprioception. Proprioception is the sense of the relative position of one’s own parts of the body and strength of effort being employed in movement. In a sense, this is our ability to perceive the position of our joint without the aid of vision or in other words, being able to feel where our joints should be in relation to the activity we are performing.

Perform one set of this routine (takes about 5 minutes) This is a great routine to do immediately after your run. Follow along with Jennifer and I below until you memorize the routine.

Option #2: Sand Routine – This routine develops strength and proprioception in our feet and lower leg muscles. You will see this routine pop up in many of the injury treatment programs listed above. It is also quick, taking about 5 minutes or less per set.

Perform two sets of this routine and build to four sets over the next 3-6 weeks.

Sabre Warm Up Routine: This dynamic warm up routine prepares our body to run by increasing our heart rate and our muscle temperature. Perform 1 set of this routine (about 10 minutes).

Speed Work: Ladder Workout

Unless otherwise given instructions by your running coach, you will be performing the Ladder again this week! We did this workout last week and this week we will improve upon it. Remember a while ago I talked about the RRCA training philosophy IIP (Introduce, Improve, Perfect!) This week we are improving! Before you start this workout, take a look at what you accomplished last week and let’s do it better this week!

Did you start out too fast and lose steam before the end? Skip the warm up drills or strides causing your hips and legs to be too stiff to perform their best? Not plan enough time for a good warm up? All of these factors can lead to a performance that is less than ideal. Now is the time to think about those mistakes and fix them!

If you are training for a 5K or 10K:

  • Warm up – 1-2 miles
  • Sabre Warm Up
  • Strides
  • Ladder – 400M (.25) + 800M (.5) + 1200m (.75) + 1200M (.75) + 800M (.5)
    + 400M (.25) = 2.5 miles total
  • Cool Down – 1-2 miles

If you are training for a Half or Full Marathon:

  • Warm Up – 2 miles
  • Sabre Warm Up
  • Strides
  • Ladder – 800M (.5) + 1200M (.75) + 1600M (1 mile) + 1600M (1 mile) + 1200M (.75)
    + 800M (.5) = 4.5 miles total
  • Cool Down – 1-2 miles

*Take a :90 rest between each segment
*Pacing – You should be running faster than 5K pace for this workout! Start a little slower then speed up as you go with the last segments the fastest! If you warm up properly, do your drills, then some strides you will be ready! Breathe and run fast!  

Whew…that’s a lot of info! I know it is a lot to digest so my suggestion is to take it in pieces. Read through it then make a plan for how you will go through each part this week. As always, here if you have questions or concerns!

When the workouts and the information gets overwhelming, remember that strength and healthy living is a process. If we can make small changes that stick, we are working towards our overall strength which is beneficial in our daily lives. Strength goes so far beyond running…so just take a deep breathe and remind yourself….

Screen Shot 2018-10-08 at 11.21.44 AM

Day 30: Finish Strong!

Screen Shot 2017-10-29 at 3.31.34 PM

Last day of our October Challenge and no one noticed that there was no Day 30 on the calendar?!? It wasn’t a trick…I must’ve erased it somehow before I saved it…oh well!

Before we get to our Monday workout, we have a #GreenSqooshPlease winner! ONLY 4 people out of 114 Crew members rolled and stretched on Friday before our long runs?? That makes me sad! Well 5 really because I did! Hopefully many more of you did and just missed the contest or forgot to post it… yes I’m gonna go with that! 🙂

Ok..so the 4 people who did participate in our Sqoosh contest and posted with #GreenSqooshPlease were Meghan Kennedy, Sharon Bolton, Jennifer Stoner and Kristy Corino. Great job ladies!

Our Green Sqoosh winner is…. (insert drum roll….)

Screen Shot 2017-10-29 at 8.36.58 PM

Congratulations Kristy! I will get the Sqoosh in the mail to you ASAP! Hope you love it! 🙂

On to Day 30!

Instead of more squats…which is probably what was on our calendar…how about we finish the month strong with a Cardio/Strength Workout! It is the last day of the month so we want to go hard, and one round just isn’t going to do it. 2 rounds minimum but 3 rounds is so much better! Come on Crew let’s finish October with a cardio strength BANG!

Screen Shot 2017-10-29 at 3.30.44 PM

Speed Work: This week’s speed work is the same as last week because mile repeats are awesome and a great way for us to build up stamina and strength! This week, I want you to push a little harder, hold on a little longer, or add 1 more mile to your workout! Take a look at your numbers from last week and give it a little more UMPH! Still not sure how to do speed work, or confused about what pace you should be aiming for? PLEASE reach out to me! I don’t want this workout to cause anxiety or be confusing. I am here to help you so don’t be shy…message me and let’s chat!

Screen Shot 2017-10-22 at 3.25.12 PM

Tuesday, October 31st, is a rest day from strength work since our challenge always runs for 30 days. Does this mean do nothing? Of course not! Be active, go for a run, do your speed work, stretch and roll!

New calendar is coming! But for now….


Days 28 & 29: Warm Up or Just Run?

Screen Shot 2017-10-27 at 10.03.11 PM

Running involves sacrifices. We sacrifice time with our family and friends, sleep, fun nights out, and sometimes even a fun night in after a hard day at work…all because we need to get in our miles.

So when we step out the door to start our run, of course we just want to start running!

But this rush to get it going can mean the difference between a great long run and a soul crushing, painful long run…and it could spell disaster in the form of an injury.

Most runners want to get faster and avoid injury. This is where we really have to weigh up how best to spend the time we have for running. Faced with a choice of either A: Run for 10 minutes longer or B: Do a 10 minute warm-up. Which would you choose?

I’d put money on A!

A pre-run warm up does take a few of those precious minutes but if it means the difference between a good run and a bad run, and the ability to stay injury free, isn’t it worth it?

You say, “Ok, but I do a nice slow warm up jog before I really get going.” For most runners, this slow paced first mile is thought to be enough to prepare the body for what it is about to endure, and some runners seem to get by on just this, but whether they are forsaking some of their true potential is another question. The point is, given that 30- 70% of runners (depending on the source) get injured every year, maybe you shouldn’t put too much faith in what the masses do?

Think about this question posed by RunningCompetitor.com,

If I asked you to at this moment to perform two thousand hops for me, you would probably question whether your legs are up to the task. And yet, running is essentially that – an extended series of hopping from one leg to the other whilst trying to minimise ground contact time (with some help from gravity, depending on the efficiency of your running form), dealing with forces of around 2.5 times your body weight each time your foot hits the ground. An easy mile at a 12-minute pace involves approximately 1,951 steps (hops), compared to 1,064 for a 6-minute-mile (Boise State University). Are you still happy to leave your house and go straight into an easy mile warm up?

For a distance runner, there is no doubt that improving your aerobic capacity is crucial. The more oxygen your muscles are able to utilise as you run, the more energy you will have and the faster you will be able to run over that distance.

However, the aerobic system is only one of two factors involved in developing running performance. The other is neuromuscular fitness, the ability of your brain to communicate and activate muscles while you are running.

Traditional training focuses on developing the efficiency of the heart, lungs, and muscles, but it is your brain that controls all of these. Your running form, efficiency, economy, power, stride length, stride frequency and ultimately your ability to combat fatigue are all neuromuscular in nature. And none of them will be developed just by focusing on aerobic fitness.

Maybe most important, it is likely that poor form, efficiency, economy and fatigue are major factors in injury. So instead of thinking of your warm up as time wasted “not running”, think of your warm up as an opportunity to “switch your brain on” and to “wake up” the communication between your brain and muscles in preparation for a safe run. A chance to practice movement patterns that promote a more efficient running form which can delay the fatigue and pain that has been holding you back and opening you up to injuries!

If you go straight into an easy paced mile as a warm-up, you run the risk of launching into 1,951 poorly performed slow hops, perfect preparation for 1,200 to 1,500 poorly performed faster hops every mile once you dial up the pace.

All this to say that this weekend, we are still doing our leg swings and hip hurdles, but we are also adding a few more key moves to wake up our muscles AND our brain. We’re going to turn on the communication between our systems that will allow us to run more efficiently and safer for the long road ahead of us.

Sounds good right? 🙂 Here we go!

Day 28: Long Run

The “Lunge Matrix” involves a variety of stimulating moves that require concentration, which is key to stimulating the brain. This means working muscles in all three planes of movement – forwards & backwards (sagittal plane), sideways (frontal plane) and rotational (transverse plane). The Lunge Matrix does this. Since it is the first thing you are going to do before anything else, it is important that you start with small dip “baby” lunges until you feel the body beginning to  warm-up. Once you do feel warmer and the knees are ready to flex to 90 degrees, ten lunges for each of the five versions below is generally sufficient.

Screen Shot 2017-10-27 at 9.57.37 PM.png

Leg Swings and Hip Hurdles: So simple and so effective. These are dynamic warm up moves you should never leave out of your warm up.

Leg Swings – Forward, backward and sideways

Hip Hurdles: Forward and backward

Now you’re ready to go for your run! It’s still important to start slow to warm up your cardiovascular system, but now your brain is firing on all cylinders too.

Finish it off with a :60 Wall Sit, legs up the wall and some nice easy stretching and you’ve done everything you can do to stay healthy and injury free!

Day 29: Active Recovery and Yoga for Runners

The day after our long run is another important day when we have to make some sacrifices. No they don’t take long, but they will make a difference in how you feel on Monday and Tuesday! Ensuring that you get in some activity and stretching the day after you punished your body, will help you walk straighter and with less soreness and you can do it in front of your TV, and with your family. So get up, go for a walk, a bike ride, an easy SHORT run, then finish the day with some Yoga for Runners!

That’s all for now Crew, GO RUN!

Screen Shot 2017-10-27 at 10.11.31 PM

Day 27: Too Easy to Skip!

Screen Shot 2017-10-26 at 9.43.50 PM

Saw the workout and was like, “Wait…this is too easy!” It’s Day 27, almost the end of the month and we should be going much harder than this what was I thinking?

But it is what it is…so easy day it is! It’s ok though because it’s almost the weekend, almost Halloween! Are you racing or going long this weekend? Or tapering like me?

No matter what is on your plan, today’s exercises are TOO EASY TO SKIP! So don’t!

Day 27 exercises: Arms & Abs

  • 100 Russian Twists
  • 30 Push Ups
  • :60 Plank
  • 50 Crunches
  • :60 Plank
  • 30 Push Ups
  • :60 Plank

Bonus: Sit up with Dumbbell Twist – 3 sets of 10 (each side) 

We’re a little light on the ab work today and this is one of my favorite new moves this month so let’s throw it in as a bonus!


Pretty easy day right? Plenty of time for some easy extra credit! Bust out today’s workout then ROLL, STRETCH and let’s get ready for a fabulous weekend! Once you get this VERY IMPORTANT part of your workout done, tag your post with #GreenSqooshPlease for entry into today’s contest!

I will draw one random winner to win this green #Sqoosh!

Bust it out and let’s get ready for a fabulous weekend Crew!

Days 25 & 26: Breathe, Believe & Go To Battle!


Screen Shot 2017-10-24 at 9.13.06 PM

Oh Lordy, don’t kill me! I know right about now you’re rolling your eyes and grumbling under your breath, but know I wouldn’t give you something you can’t handle! Your legs are sore…I get it! But it’s that GOOD sore and you CAN do this!

Take a deep breathe, believe in yourself and your strong legs, and go to battle!

Remember…one more tough leg day then you get a nice long break till next week. You can do this Crew!

Day 25: Legs & Arms – Break these into sets however it works best for you (“how to” video for Bicep Curl + Hammer Curl at bottom)

  • 200 Squats – You can switch these up with a couple different variations of squats but not too many. Two – three tops. You want that repetitive motion (using your best form!) to get those quads burning!
  • :60 Wall Sit
  • 50 Bicep Curl + Hammer Curl
  • :60 Plank
  • 100 High Knees
  • :60 Wall Sit
  • 50 Push Ups
  • :60 Plank

Day 26: Quick Workout – #DailyAbs x 3 – You can get in 3 rounds of this awesome ab workout in under 10 minutes. Take a :60 rest between sets and go to battle again!

Daily Abs

Speed Work: Mile Repeats – (Posted from Monday) If you are going long on Saturday, today is your day for speed work! If you are going long on Sunday, you have till tomorrow to get it done…but why wait? Go ahead and get in this workout, it’s a good one!

This week we’re turning up the heat and trying out some mile repeats! This is not an easy workout, but it’s not as hard as you think it is. The mile repeats will be at the average pace you would run a 10K race in. NOT the pace you would run 6 miles in on a normal Tuesday….the pace you would RACE a 10K at, but only for one mile at a time. You’re going to run one mile at a time, then stop and rest, walk or jog for three minutes. That’s three whole minutes you get to take it easy, then you do another mile at your 10K race pace.

Not sure what your 10K pace is? I can help you figure it out, but you have to ask! You know how to reach me!

Screen Shot 2017-10-22 at 3.25.12 PM

One hard day then one easy day. Get through it Crew, I know you can. Just breathe, believe then go to battle! 🙂

Screen Shot 2017-10-24 at 9.01.42 PM

Bicep Curl + Hammer Curl “how to” – I think this is the only exercise that might not be familiar to some of you so check out this video to see how to do it correctly!

I like to do these together so bicep curl then hammer curl switching it up throughout your set. Just make sure you are using the proper arm adjustments and not swinging up. Use those muscles!



Days 23 & 24: #OHMYQUADS

Screen Shot 2017-10-22 at 2.31.11 PM

Ready for a killer Quad and Glute burn? What better day than Monday to set those legs on FIRE!! Screen Shot 2017-10-22 at 3.59.48 PM.png

Bodyweight exercises are awesome because we can use them for a great workout anywhere. And perhaps the king of all bodyweight exercises, is the squat. Squats are the king because they provide a great workout for multiple muscle groups, including the butt, thighs, and core.

Doing a large number of squats means you’ll be training for muscular endurance and strength, which leads to strong legs that will carry us the distance and that toned look we all crave! But instead of just doing 220 regular squats, we need to make sure we are performing them correctly to get the most out of our workout session.

Mix in the Counterbalance Box Squat along with your regular squats today and focus on putting all your weight into your heels and pushing through your glutes. This type of squat is designed to help us work on our form. The only real difference is holding a small weight and pushing your arms out in front of you to counterbalance your weight going backwards. Adding this small move will force you to keep your chest and chin high and improve your balance and arm strength. Don’t choose a heavy weight, you just need something small and manageable. It can be a dumbbell, plate weight or a medicine ball.

COUNTERBALANCE BOX SQUAT – “how to” video is below

  • With your feet shoulder width apart and a small weight in both hands, squat while pushing your arms out on front of you. Work towards getting you arms level with your shoulders. If you can’t get them high enough, use a smaller weight.
  • As you descend make sure your knees are tracking over your toes.
  • Return to the starting position by pushing through your heels and squeezing your glutes.

Along with a serious quad and glute workout, we’re firing up our core with Russian Twists and high knees. High knees do hit our abs, but you must engage them and use your core strength to bring your knees up to a 90 degree angle with your torso.

Alright Crew let’s do this!

Day 23: Legs & Core

  • 220 (20/20 set mix between regular and counterbalance box squats with weight)
  • 100 Russian Twists
  • :60 Plank
  • 100 High Knees
  • :60 Wall Sit
  • :60 Plank

Day 24: #QuickFixWorkout – Come on it’s Tuesday. One of those blah days…past Monday but not half way through the week yet. Don’t let Tuesday pass without activating your muscles and getting moving! 1 – 3 sets! 

Screen Shot 2017-10-22 at 3.10.53 PM

Speed Work: Mile Repeats

This week we’re turning up the heat and trying out some mile repeats! This is not an easy workout, but it’s not as hard as you think it is. The mile repeats will be at the average pace you would run a 10K race in. NOT the pace you would run 6 miles in on a normal Tuesday….the pace you would RACE a 10K at, but only for one mile at a time. You’re going to run one mile at a time, then stop and rest, walk or jog for three minutes. That’s three whole minutes you get to take it easy, then you do another mile at your 10K race pace.

Not sure what your 10K pace is? I can help you figure it out, but you have to ask! You know how to reach me!

Screen Shot 2017-10-22 at 3.25.12 PM

Day 23 “how to” videos:

Counterbalance Box Squat with weight:

Russian Twists: One of my other favorite exercises is the Russian Twist. A modification, if you’re new to this, is to keep your heels on the floor and lean back slightly. If you are a more advanced, you can bring your legs up and cross them but this video shows you the modified version. Take your medicine ball, lean back, you should already feel the contraction in the abs, and then you’re just going to tap the ball from side to side. If you’re feeling adventurous, bring the legs up for a greater burn.

High Knees: High knees is a high-intensity, cardiovascular exercise that gets your blood pumping while engaging our core and strengthening our legs.

Finish off the day with a wall sit and a plank and your Monday is done!

Screen Shot 2017-10-22 at 8.10.25 PM

Days 21 & 22: Run the Mile You Are In

Screen Shot 2017-10-20 at 7.14.48 PM

You’re training for a 5K, 10K, Half Marathon, Full Marathon…and your long run is just under half the distance you need to cover on race day…

You’re getting close to the end of your long run and are feeling proud of yourself, until a thought pops into your head: “HOLY CRAP. One day my long run is going to be DOUBLE this mileage. There. Is. No. Possible. Way.”

After having a slight panic attack, calm down and remember – run the mile you’re in.

Runs become unenjoyable very quickly when we think too far ahead of ourself. When we’re on mile one and start allowing ourself to get nervous for the next 2, 5, 9 (or 15…) miles, we lose the joy that we could have found in that first mile and every mile that’s coming after.

Keep this in mind during your long run this weekend and see how much more fun you have. Take it one step at a time.

As the miles fly by, despite the niggles, despite the exhaustion, despite the “I’m so ready to be done” feeling…push through by allowing that buzz of excitement to rush through your body.

Instead of allowing the bit of anxiety that accompanies long runs and thoughts of the upcoming miles consume you and suck the happiness from your run, let yourself get excited, Get lost in your thoughts or conversations with your BRFs.

Think no further than the next step forward, take in the beautiful surroundings, run as slow as a snail if the niggles start and don’t worry about your pace. Give your full attention to each mile which also helps you listen to your body more deeply.

When we’re not so worried about the miles that lay ahead or so over-consumed by music, we’re able to notice when we need to slow down, when our body is telling us to speed up, when our form is off and hurting our knees, hips or legs.

We simply notice more. About ourself. About our thoughts. About the people, buildings and beautiful nature around us.

Enjoy each and every mile, thinking of them as individual pieces that fit into a larger picture. Don’t overthink, anticipate or get scared. Just run. This process of being in the moment is what’s ultimately going to power you through 3.1, 6.2, 13.1 or 26.2 miles.

Take your miles one mile at a time. Let yourself bask in feeling proud of the miles you run, despite the longer runs that loom in the future. Let yourself feel the unexplainable happiness that running brings and push aside any of the doubts and nerves that are wanting to creep in.

Believe in yourself and that belief will carry you through the miles. One step at a time and one mile at a time, you’re getting closer to reaching your goal.

Run the mile you are in and savor each and every moment.

The weekend is yours and you decide how it goes. Go long on Saturday and get in some active recovery/yoga on Sunday, or switch it up and do a short shake out run on Saturday or spend some time loving your legs and getting them ready to go long on Sunday with some yoga and stretching!

Day 21: Long Run

  • Leg Swings & Hip Hurdles – see “how to” videos below
  • Long Run – No matter how many miles are on your schedule, this is still YOUR long run. Don’t compare your miles OR your pace to anyone else. Enjoy every mile!
  • :60 Wall Sit
  • Legs Up the Wall (5-15 minutes)
  • 7 Key Stretches for Runners

Leg Swings

Hip Hurdles: The video below uses a hurdle as a prop to swing you leg over, but it’s not necessary. You can use a chair, the side of your bed, anything that you can reach up and around, or if you are out on the road getting ready to run, you can just “pretend” there is a hurdle there. Pull your leg up and over as high as you can to activate your hips and get them ready to move!

Day 22: Yoga for Runners / Active Recovery 

Screen Shot 2017-10-20 at 7.13.32 PM