Day 16: Run With Your Arms

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What happens when your legs are tired but your run isn’t over? When you are exhausted, close to the finish line, look up, and see a big hill you have to climb?

According to the Breakingmuscle.com article, “The Ups And Downs Of Running: How To Properly Run Hills And Stairs,” in order to run uphill most efficiently runners must:

Use your arms! Arms are [the] key to running and sprinting, and are especially useful for anything uphill or anything utilizing knee movements. I cannot emphasize the use of the arms enough. The action of the arms essentially move the legs, so remember this anytime you walk, run, sprint, bounce, lunge, jump, or hop. Arms should be kept tight, bent at ninety-degree angles and close to the sides. The arms correspond with the legs – opposite arm matches with opposite leg – so work on matching the timing between both upper and lower body.

Just like a car, we need to shorten our stride and use our arms to power us up hills. With our arms being so important in these situations, we must spend some time making them stronger!

Day 16 exercises: 3 sets of 10

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

  • Bicep Curls
  • Shoulder Press
  • Tricep Overhead Extension
  • Plank – :60 (plank of your choice)

Bonus: Do the Challenge exercises! Even if you haven’t jumped on the “extra challenge” band wagon, today is the day to do a little more and work those arms! Push ups and burpees are great ways to build strength in our arms which will help us power up those hills and stairs when we’re tired. Beginner push ups are fine…and skip the push ups when you do the burpees. I know burpees are hard and scary, but you can do them and you will burn TONS of calories in the process!

Challenges:

  • Burpees – 40
  • Push Ups Beginner – 12
  • Push Ups Advanced – 60
  • Squats – 80

Speed Work:  Climb ladders

Ladder workouts are speed sessions that vary the length of the work intervals in incremental steps and are a great way to get a mix of several high-intensity running paces in a single session. Go to the track or use your GPS watch to track your distance., warm up with 10 minutes of easy running, and try one of these ladders. Run each interval slightly faster than the preceding one, and jog, walk  400 meters (or just stand still and breath deeply) between each interval.

Starter ladder: 400M (1/4 mile), 800M (1/2 mile), 1600M (mile), 800M (1/2 mile), 400M (1/4 mile).

Advanced ladder: 200M (.1 mile), 400M, 800M, 1200M, 1600M, 1200M, 1000M, 800M, 400M, 200M

No matter what choices you made over the weekend…it’s time to shake it off and get back to work. Set the tone for the week and make good choices today!

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Day 2: Set It Off!

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The holidays are over, the sweets and yummy food are all gone…

No more excuses, no more putting it off for tomorrow…

Time to wake up, set your intentions for the week ahead and go for it! Set it off right Crew!

The year ahead is anything you want it to be!

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You didn’t wake up to be mediocre…Let’s GETTTT ITTT!!!

Day 2 exercises: Arms – 2 sets of 10 

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

There’s an extra “challenge” for everyone. Choose Burpees or Push ups…beginner or advanced…make a commitment and just DO IT! No…it won’t be easy…it won’t be all that much fun. But it is worth it and you didn’t wake up today to be mediocre did you?!? NO!

Bonus: One more round!! Have one more round of arms in you? Do it again and feel the burn!

Let’s start this party and SET IT OFF Crew!!


2017 Goals: Still waiting on goals from lots of people…don’t make me call you out. Set a goal, set a deadline, write it down and let’s CRUSH IT!!


Speed Work: You don’t have to run fast in training—unless you want to run faster in races….

Is one of your goals to get faster? Maybe you want to finish a 5K in record time? Or set a new Half Marathon PR? Well….the only way to get faster…is to run faster!

You don’t always have to run faster…in fact 80% of your training runs should be at a slower controlled pace…but if you’re serious about reaching those time goals, you MUST put in some speed! It’s a little scary…even longtime runners get anxious about track day. But once it’s over you will feel amazing!

This week we have options for speed! Read through them and see what fits you and your area best. If it’s difficult to get to a track…or your track is covered in snow…choose an option that you CAN do. See…no excuses! 😉

On the Track: “High-intensity track sessions move the muscles through the full range of motion, improving elasticity and enhancing coordination between your nervous system and muscles. With time, you’ll develop a more efficient stride at all your paces.”

HIIT It: Begin with two 100-meter accelerations that include 40 meters at top speed, with 2 to 3 minutes of walking or jogging between.

Build to 6 x 150 meters hard, including 80 meters at top speed, with 3 to 4 minutes jogging or walking rest.

Over time, increase the number of repeats to 10, lengthen reps to 300 meters (running nearly the entire distance at top speed), or reduce the rest interval to one minute.

On the Hills: Inclines are a great venue for superfast speedwork. Compared with a flat surface, hills reduce the impact on your legs and limit your range of motion, thereby lowering the risk of strains and pulls. Plus, hill repeats build muscle power, which helps you run more efficiently on level ground, says McConkey.

HIIT It: On an incline, start with three 30-second moderate repeats and walk down the hill for recovery.

When this becomes comfortable, progress to 4 x 1 minute near all-out efforts with a downhill jog and an additional 30 to 60 seconds jogging or walking rest.

Over time, add additional reps, extend effort length up to two minutes, and aim for steeper hills.

Speed Workouts for Beginners: When you’re just starting out, any type of interval—even alternating walking with jogging—will challenge your body in new ways.

Incorporate one of the following workouts each week to introduce intensity and boost your speed.

Track: Run two laps. On the straights, accelerate and hold top speed for 20 meters. Walk the curves.

Trail: Intersperse an easy run with 3 to 4 20-second, moderate-intensity surges.

Hills: Do an easy run that incorporates three 20-second climbs, each one at a moderate effort.

As the saying goes, “If you want to run faster, you’ve got to run fast! Go get you some speed Crew! Speed work should be shorter mileage so don’t try to throw it in on your medium or long runs. Nice and short…with some speed is all you need!


I know you’re all super excited….

Hooray Hooray…today is the day! It’s time to get to work Crew!

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Days 26 & 27: Tank Top Arms

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It’s the weekend! Many of you have already done your long runs and just need to bust out some arms today or tomorrow…others still need to get that long run in! Don’t skip it…make it happen!

Sometime this weekend, get a good arm workout in! We haven’t focused much on arms this month, but we know that strong arms carry us through the end of tough runs. Strong shoulders and back keep us upright and moving forward when we get tired and tend to slouch. 3 sets of our Sunday arms then 1 set of Tank Top Arms will give you a nice burn!

Day 26 exercises: Long Run + 7 Key Stretches for Runners + :60 Plank 

Day 27 exercises: Arms – 3 sets of 15 

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

  • Bicep Curls
  • Shoulder Press
  • Tricep Dips
  • Hammer Curls
  • Straight Arm Plank – :60

Bonus: Tank Top Arms – 1 set all the way through!

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I’m heading down to Cocoa Beach to meet Gina Hadala (Can’t wait to meet you Gina!!) and to cheer on Gina, Catherine, and Melissa at the Space Coast Half Marathon! Anyone else going that I can look for on the course? I’ll be riding my bike back and forth the out and back course so look for me!

Anyone else racing around the country today or tomorrow? Let us know so we can cheer you on!

If you already went long or raced in the last couple days, knock out some arms then get some rest! Final few days of November are coming up so let’s finish strong Crew!

 

Days 19 & 20: Runner Problems

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Ready to go LONG?!?!?

As runners, we always have to “work around” getting our long runs in. Well…maybe it’s really that we work the rest of our weekend around our long run. 😉

In order to get it done, feel good, and make sure our family and friends aren’t mad at us, we have to PLAN! What’s your plan? Plan ahead to be successful!

Remember to make time for arms on Sunday too. 🙂

Day 19 exercises: Long Run + 7 Key Stretches for Runners + Side Plank (:30 each side)

Day 20 exercises: Arms – 3 sets of 15 (Stepping it up to 15 reps per set!) 

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

  • Bicep Curls
  • Shoulder Press
  • Tricep Dips Hammer Curls
  • Straight Arm Plank (:60)

Bonus: PUSH UPS!!  – Sunday’s bonus arm work – 3 sets of 15 push ups

Take time to stretch Crew. It’s important for recovery!

If you’re going long on Saturday, try to get out on Sunday for a few SLOW miles. Keep it short and easy (30 minutes or less). We call this “active recovery” and it will help your body recover better than laying around and stiffening up.

If you can’t get out for a run both days, find other ways to be active. Play outside with your kids, go for a walk with your spouse, go for a bike ride. Just don’t sit around idle…I promise you will feel better on Monday if you are active the day after your long run.

No matter how far your long run is…just GO RUN! 🙂

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Days 12 & 13: Long Arms

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I wish my arms were long enough to reach around the country and give everyone of you great big HUGS!!

But since my arms are not this long…it’s time to go long today….and work those arms tomorrow! See what I did there? (Up too early on a Saturday with my long run already done. 😉 ) Hopefully my little play on words today will help you remember to go long today…and do arms tomorrow!

So who’s doing what today? Remember if you go long on Sunday, today is arm day for you!

Day 12: Long run + Side Plank (:30 each side) + 7 Key Stretches for Runners + Pigeon Pose 

Did you know that I added the pigeon pose to our 7 Key Stretches for Runners? Yep…I did that a few months ago…if you didn’t know…you MUST have our 7 key stretches memorized right? 😉

Day 13: Arms – 3 sets of 10 

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

  • Bicep Curls
  • Shoulder Press
  • Tricep Dips
  • Hammer Curls
  • Straight Arm Plank – :60

Bonus: #SlenderSexyArmsslender-sexy-arms

Remember this one? Quick effect burn!

I use small weights for this one. Either my 3 lbs or maybe 5 if I’m feeling squirley. Oh and I also just do the arm portion of the jumping jack. Stand tall and really put some power into those up swings with the weights.

Throw in 3 rounds for Sunday’s bonus.


Thinking about Amy Jaynes and her longest run EVER today! 19 miles…I know you can go this girl. Look up at the sky and remember how amazing life is…breathe it in…then run girl!

Good luck to everyone racing and going long today! Feel the big hugs coming from Florida and have a blast!

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Day 30: Get Up and Grind

see want grind getWhat do you want? Do you see yourself getting it?

No? Why not? Because you don’t grind? You don’t reach out and grab what you want? You don’t work hard enough? If you can see what you want…you better grind…you better go get it!

It might be the final day of June….but even if you haven’t given it all you’ve got…

Get up. Grind today. Don’t wait until tomorrow.

The time is NOW!

Day 30 exercises: Arms – 4 sets of 10

  • Bicep Curls
  • Shoulder Press
  • Hammer Curl
  • Tricep Overhead Press
  • Low Plank Arm Reach – :60

Bonus: #WeightFreeArms Weight Free Arms

This is a great little bonus we can do pretty quickly with no extra weights. All of the exercises should be familiar to you except maybe the Cobra Push ups. See below an explanation of how to do them and a video tutorial. If you have time…work in 2-3 rounds of this bonus.

Cobra Push-ups add a nice flexibility and flow component to the average push-up. Executing this drill with smooth control is key to getting the most bang for your buck. Remember to squeeze elbows towards the mid-line of your body and keep your neck in a comfortable, neutral position. If you are feeling strong and this move comes easy, try the single arm version that is shown in the video. Remember to keep your core fully engaged for the entire drill.

Thigh Challenge: Day 30!

  • Fire Hydrants – 50X each leg
  • Scissor Kicks – 125X
  • Inner Thigh Leg Lifts – 80X each leg

That’s it for June Crew! Today shouldn’t take long but your arms should feel it when you’re done!

If you are running…go out and log some miles for Racery and for me since I am still nursing a painful knee. I will be back on the road soon but am continuing to be patient so I can come back strong and pick back up where I left off in my Chicago Marathon training. Patience is key!

Who finished all 30 days this month? How many days did you push throw and finish?

It’s not always about finishing every single day…even though it’s awesome when you do…sometimes it’s about staying committed and doing what you can, jumping back in when you miss a couple days, not quitting just because you won’t get a medal. Sometimes it’s about doing it for yourself…for those goals that you want to reach. It’s about making sure that you are true to you…and that when you want something….you go for it! I did it

Let us know how you did this month….and even if you didn’t finish all 30 days…post today and let us know that you didn’t give up! Grab this meme and be proud of what you achieved ….then recommit to a stronger month in July!

No matter what happens day to day… you are all winners. Each one of you is a huge part of our why our group works. You add a piece to our puzzle…and with every single piece in place…we are Core Crew Strong!

Day 23: Run Lift Yoga

run lift yoga

We love to run because…well, it’s awesome! We love to lift (kinda) because we know it makes us run faster! 😉 We love to stretch it all out with a little yoga!

While working out with weights might not be our favorite thing to do, we lift because it makes us stronger, gives us power during our runs, and supplies us with that little extra oomph to get across the finish line. Channel your inner power lifter today and go hard!

Today is arm strength day…and it’s a doozy! 4 sets of 10 + a Low Plank with Arm Reach. You CAN do this. Take it one set at a time and don’t skimp out with the lower weights. Pick up the heaviest ones you have and get your PUMP ON!

Day 23 exercises: 4 sets of 10 + Plank

  • Bicep Curl
  • Shoulder Press
  • Hammer Curl
  • Tricep Overhead Press
  • Low Plank with Arm Reach – :60

Bonus: #SlenderSexyArmsSlender sexy arms

I like this arm bonus with today’s workout because it gets our arms moving in a different way. in between your sets of our regular arm exercises. So do 1 set of the exercises above then throw in one #SlenderSexyArms then another set of Day 23…and so on. Skip the jumping part of the jumping jacks and just focus on the arm portion up and down in jumping jack motion. Keep your arms tight and don’t go to fast.

Long runs are coming up so today is a great day to stretch it out with our 7 Key Stretches for Runners or June’s Yoga for Runners. Either routine will feel great after your run today….and get you ready to go long this weekend.

May Challenge Winner: I dragged my feet on it this month because there were so many people who finished all 30 days of May and I couldn’t decide who the medal should go to… but I finally came up with someone who more than deserves the prize. This person has worked hard for months and months…been with us since the beginning, consistently does bonus workouts, running drills, speed work AND stretching. They are super sweet hearted and love to cheer everyone on. Check out the video in Strong to the Core to find out who killed it in May, give them a big congratulations, and thank them for always being supportive. 🙂 Attitude makes a difference

Heading out for a long with Paula this morning and it’s gonna be a hot so keep us in your thoughts! See you on the other side of 18 miles!

When you get up and get moving today remember that your attitude in the morning will set the tone for the whole day. Be positive and good things will come!