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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Days 10 & 11: Long Run + Stuff & Arms/Back

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Time for our favorite workout of the week…our long run!

This weekend instead of doing the same old boring long run, let’s throw in some fun stuff.

“Stuff” refers to adding strides, surges, pickups or progressions to the typical easy or steady long run. The goal in adding these components is to change the stimulus for adaptation ever so slightly. By adding in some faster running toward the end of the long run, you force recruitment of muscle fibers that generally are never trained at an easy or steady pace. By slightly changing which muscle fibers are recruited, you now train those harder-to-recruit fast twitch-type fibers under aerobic conditions, therefore increasing their endurance.

Strides and surges are two easy ways to get a little more bang for your buck during the long run without adding much undue fatigue. They both work by changing the muscle fiber recruitment slightly, and can prevent the post-long run flatness that often occurs. This happens because the faster segments change the tension in the muscles and leave you with some “pop” in your legs instead of staleness.

Strides should be done immediately after the completion of the long run and should include four to ten by 100-meter runs in length at about your 10K race pace. This should be seen as an introductory session, which then progresses to surges over the following weeks.

Surges should be done during the last 3-4 miles of the long run and should include segments where you pick it up to around 10K race pace and then back off to your easy pace for a short segment. I recommend starting with 5 x 30-second surges with two minutes of easy running between reps and work your way up progressively to where you’re doing 8-10 x 45 to 60-second surges with 2-3 minutes recovery in between.  This should not be a taxing workout, but instead a comfortable surge that lets the legs loosen up a little bit.


Pickups and progressions are two slightly more challenging options for adding some spice to your long run. The goal of these runs is to press the pace down so that the body gets used to increasing speed, increasing the aerobic demand, and recruiting muscle fibers when glycogen levels are getting progressively lower at the end of the long run. Once again, we are looking at training muscle fibers that aren’t normally trained aerobically and triggering the body to become more efficient with using up its glycogen stores.

Pickups should be introduced in small doses. Start by picking up the pace to marathon race effort or slightly faster during the last 5 minutes of your long run. Every few weeks, increase the length of the pickup by 5 minutes until you get to the point where the last 20 minutes of your long run is done at a quicker pace.

Progression long runs, on the other hand, should take a gradual approach. Instead of spending the last bit of your long run making a sudden change in speed, spread that speed increase out over a longer distance. Start with a gradual progression over the last quarter of your long run (the last 4 miles of a 16 mile run, for example) and increase that until the last half of your long run is spent gradually ratcheting down the speed. The goal is the same: get down to just faster than marathon race pace by the end of the run.

Progression runs sound very similar to negative spits, but there is a difference. Negative splits refers to your time coming down a little bit each mile. A progression run is where your time stays very similar during the first part of your run and then you choose a point where you pick up the speed and hold that pace over the last portion of your run.

What type of run will you choose this weekend?

  • Strides
  • Surges
  • Pickups
  • Progression

Remember these different long runs are not just for distances over 10 miles. You can do these types of workouts with any mileage…just make a conscious choice before you start and add it in as you go. If you’re doing a 3-5 mile long run and want to do a progression run, do the first 1.5-2.5 miles at a slower pace then pick up the pace and hold it for the last 1.5-2.5 miles. If you’re thinking pickups, for the last 5-10 minutes of your run, pick up your pace to the pace you want to run at your next race.

The whole point here is to start taxing your body a little each long run so it starts to get easier and more comfortable. This way, when it’s time to race, you’re ready to hold that faster pace.

Whatever you decide, make a plan before you head out. Having a plan is very important to ensuring you know what to do, how to do, and are successful following through.

Day 10 exercises: Long Run + 7 Key Stretches for Runners + Plank – Your Choice (:45 2X) 

Day 11 exercises: Arms/Back – 3 sets of 10 

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

  • Burpees
  • Bicep Curls 21s (3 sets of 21)
  • Wide Rows
  • Plank – Your Choice (:45 2X)

Bonus: Active Recovery and/or Yoga for Runners – use today’s bonus to get you moving and stretching out your muscles after your long run. Go for a short easy run (30 min or less), or chill out and go through our Yoga for Runners at home. Either way, an active recovery will help with post-run soreness and stiffness.

Racery: Don’t forget to keep logging your Racery miles. Click here for the Racery page to log your miles and see how your team is doing.

Current team standings:

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Before you go…I want you to make a decision on what kind of “stuff” you’re adding to your long run. Post it in Strong to the Core under this pinned post so we can keep you accountable and cheer you on!

Have a fabulous weekend and get ready to go the distance Crew! 🙂

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Day 29: It’s Friday!!!

It's Friday!!!The last strength day of the month….and AWWWW YEAAA….and it’s Friday!!!

Today is arm day…and another of my favorites!

Let’s curl, squat, and press our way to some beautiful, toned, strong arms!

Day 29 exercises: 3 rounds of 10

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

  • Reverse Curl
  • Hammer Curl
  • Kettle Bell Squat + Overhead Press
  • Air Punches – 1 min each round
  • Burpees
  • Plank – 1 Minute (2X)

Bonus: #StretchItOut – We all know what’s coming…the weekend means long runs so our only bonus today is to take the time to run through our 7 Key Stretches for Runners and get your legs, glutes, back, and core ready for the time you’re going to spend on your feet.

Don’t skip it your stretches…it’s important!

All that’s left is to plan for your run. Whether your going long on Saturday or Sunday…plan your meals, suck down the water and get to bed early!

Sunday is the 31st and a full on rest day. Take advantage of doing nothing but eating healthy and getting ready for a brand new month with some great new exercises!

Make it a great Friday Crew! 🙂

 

 

Day 28: I Will Find You…

Thinking about skipping out on your leg workout today?

We will train legs

Think again! You are a runner and your strong legs are important.

NO skipping today’s workout!

If you do….I will find you!

That’s right Crew…I am pulling numbers Friday morning and if you’re not there for Day 28…you will get called out with extra work to do on Friday.

It’s the end of the month and it’s time to push HARD!

I don’t want to be mean…but don’t try me. 😉

Day 28 exercises: 3 rounds of 10

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

  • Dumbbell Farmers Walk on Toes – :30 for each round
  • Kettle Bell Squat + Overhead Press
  • Dumbell Deadlifts – Use your heaviest weights!
  • Wall Sit – 1 minute each round
  • Burpees
  • Plank – :60 (2X)


Bonus
: Go for a speedy run! Running builds strong legs so with today’s 3 rounds of leg work…Speedy Gonzalesplus a good speed run…your legs will burn! Go get that burn Crew!

Extra Credit: When you’re done with your speedy run…post and tag with #(character’s name) for extra brownie points today!

GETTTT ITTTT Crew! Don’t make me come find you!

Day 27: Welcome to Wednesday!

Screen Shot 2016-07-26 at 4.22.35 PMYay for Wednesday!! Wednesday is by far my favorite day of the week this month. Well…I really like Saturday long runs too…but our Wednesday ab workout ROCKS!

TONS of activity yesterday! I LOVED it! Can you tell I’m excited at how many of you jumped back in and started towards a brand new ending? It makes me happy happy happy!! 🙂

Let’s keep this motivation rolling and bust out another awesome day today Crew! Ab day and miles on the road. FUN!!! 🙂

Day 27 exercises: 3 rounds of 10 

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

  • Standing Oblique Crunch
  • Dumbbell Squat to Shoulder Press Rotation
  • Single Leg Deadlift
  • Towel Mountain Climbers
  • Burpees
  • Plank – :60 (2X)

Bonus: #DailyAbs or RUN! Or both 😉 Daily abs

Got a little more in you for a few rounds of #DailyAbs today? I’ve been doing this everyday and dang, I can feel it working! Just a few rounds will fire up that core so push through it!

Feeling tight or have some pain somewhere? It happens… stretch out the soreness with our 7 Key Stretches for Runners or some Yoga for Runners. Either one is a great way to stay loose and shake out that soreness!

Still working on our August calendar and I’ve gotten some good stuff coming in but would love to see more! Thank you to Jan Peischel and Kacey Trapp for giving me some stuff you like…would love for others jump in and help me help you reach your goals!

Only a few PayPal notices trickling in. If you are due for August please click here and make sure you are set for our new month!

It would be helpful to know what you loved this month….pick a day you loved and tell me why you loved it.

Now get to work Crew…I want to see even more activity today! Don’t make me call you out next…. 😉

GETTTT ITTT Core Crew!

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Day 26: Brand New Ending

Screen Shot 2016-07-25 at 8.08.02 PMWhat if you could decide today to make a brand new ending to your story? Would you take that opportunity?

Or would you sit back and sulk about the bad choices you made yesterday…or last week?

You can’t go back and start over…yesterday is gone…last week is in the past…but you can start from now…right now…and make a brand new ending.

Don’t wait until tomorrow, or next week. Don’t put off working towards your goals one more minute.

Get up right now and move towards your brand new ending!

Day 26 exercises: 3 rounds of 10

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

  • Tricep Dips
  • Tricep Push Ups
  • Tricep Overhead Extensions
  • Dumbbell Kickbacks
  • Burpees
  • Plank – :60 (2X)

Bonus: Find one small thing that you can do today to work towards your brand new ending. Make a better food choice, push a little harder than you usually do, write down your goal and tell someone else what that goal is…be accountable.

These are just a couple ideas. Choose whatever makes you feel good, whatever makes you want to leave the past in the past and move forward starting today. I hope to see some great ideas and some fabulous steps towards lots of brand new endings!


Don’t forget about ideas for August! I want to know what you want to do and areas you want to work on. If you don’t speak up…I can’t help you reach your goals!

 

Day 25: It’s A Good Day to Have a Good Day!

Good day to have a good dayIt’s Monday again…and it’s already the last week of July. Where does the month go?

Good thing we have a schedule to follow…because even when life gets in the way and each day isn’t perfect we are still making the most of our month and every little bit counts!

It doesn’t matter how well you’ve done… or how little you’ve done…because today is a good day to have a good day!

The last week of the month is usually when everyone kinda falls off and things in the group are slow. How about a last week full of activity and strength training instead of waiting around on August to start?

Start August feeling good instead of slouching the last week and having even more catch up work to do next week. Let’s finish strong!

Since it’s the last week of the month and we are working with 3 rounds of 10 for all of our exercises, I won’t be pushing a bunch of extra stuff. That means it will be easier to get those runs in AND get your strength training done. No excuses this week Core Crew!

Day 25 exercises: 3 rounds of 10 

  • Goblet Squat
  • Butt Lift Bridge
  • Front Kick + Round Kick
  • Wall Sit – 1 min (3X)
  • Burpees – 3 sets of 10 – Come on Crew you got this!
  • Planks – 1 min (2X)

A few last week of the month details…time to make sure you’re in for another great month!

PayPal: Payment for August is due by Sunday 7/31 so you have some time but don’t wait till the last minute. Here is the PayPal link for anyone who is due and for our readers who have been lurking but haven’t pulled the trigger on being a part of our fabulous, supportive Crew. Join us now! Our monthly support group is only $10/month and I promise it will be the best money you’ve ever spent on yourself! Reach out to me with any questions through private message here.

August Ideas: It’s also time to chime in and let us know what you want to see on our calendar for next month. Any exercises you’ve seen that you think our Crew would love? Any moves that, done consistently, will help us all get stronger? Now is the time to share! Tag me in a post in Strong to the Core, or send me a private message. I try to fit in all suggestions so don’t be shy!

Most importantly…pile on the miles in this last week of July. Don’t fall short of your monthly milage goals. Running or walking…keep moving and get your daily challenges completed. 3 rounds of 10….you got this!


I know it’s hot, you’re tired, maybe feeling defeated and tempted to just let this week go, but don’t give up on your goals! Keep believing in yourself, stay the course and finish the month strong!

Everyday is a good day to have a good day. Let’s make it a really good day Core Crew!

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