The weekend is over and the racing is done but even on Monday we can still have some fun!
I know you’re all busy and sore and exhausted… but we can’t change the world even if we persisted. Today we’ll be wise and work on ourself instead…maybe…just maybe…our excitement will spread!
One day at a time…that’s all it takes. And Monday means leg day…so let’s make it GREAT!
I think I’ve been reading too many Dr Seuss bedtime stories. 😉 I’m no Dr Seuss but I hope it at least made you smile!
Last day of 3 sets of 10 reps…we step it up tomorrow. Time to get to work Core Crew!
Day 14 exercises: Click here for how to videos for exercises. Today’s stretches at the bottom.
- Plank – :45
- Wall Sit – :45 (3X)
- Calf Raises – 3 sets of 10
- Sumo Squats – 3 sets of 10
- Plank – :45
- Side Planks – :45 (1X each side)
- Calf Stretches
- Pigeon Pose
- Quad Stretch – Not on the calendar but after all the racing, long runs over the weekend… and wall sits and squats today…this stretch will feel so good!
Bonus Workout: #FullNameWorkout
For some of us this will be long…and for some it will be shorter. Don’t blame me…but if it’s long …it will be worth it!
Running Drills: Last week we did butt kicks and bounding…don’t forget them! Click here to go back and review. Add these new ones to your list this week. I know it takes time away from running but it will make a difference in your speed and performance! I want to see lots of posts with these drills included…I will be watching so please don’t skip them.
- High Knees:
Why: The high knees drill accentuates knee lift and glutes and hamstring power, which are keys to running fast and efficiently, as well as powerful and efficient leg drive.
How: Taking short steps with a very quick cadence, alternate thrusting knees upward until your thigh breaks a plane parallel to the ground. Focus on soft, flat footstrikes near the ball of your foot while using your core to lower your leg down slowly instead of letting it crash to the ground. Do two to four reps of 15 lifts on each knee.
2. Grapevines:
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: This doesn’t have to be done today, but sometime this week throw in some Fartleks. If we want to get faster…we have to have to purposely run faster! Fartlek is a Swedish word for “speed play”. Fartleks are meant to be fun and unstructured so don’t overthink it. “Fun” doesn’t mean it won’t be hard work but everyone can do these! Here’s how to work it into your routine.
Essentially, fartlek is a series of faster pickups with a recovery interval in between. The length and speed of the pickups, as well as the recovery intervals, is totally up to you. When out on the roads or trails, after an easy warm-up jog of a mile or two, find an object off in the near distance, be it a tree, rock or telephone pole, and run to it at a pace faster than you ordinarily would. Once you reach your destination or start feeling fatigued, jog gently or even walk until you’re feeling recovered and then repeat the process all the way home.
Lots to do this week but it all has a purpose. Our purpose this week…make wise choices that will bring us closer to our goals. This includes eating well, getting good rest, and taking the time you need for you. You can change the world…but it all starts with you.
Let’s get to it and make it a great Monday! 🙂
Good morning Core Crew! It’s race day for lots of us and I know the rest of you are getting in those long runs today so I’m gonna keep it short.
Strong to the Core 