Calf Raises

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Day 14 – Choose Wise Over Clever

Change myself

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: #FullNameWorkoutfull name workout

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.

  1. High Knees:Screen Shot 2016-03-14 at 6.14.18 AM

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:

Screen Shot 2016-03-14 at 6.17.10 AMWhy: 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! 🙂

Pigeon Pose
Quad Stretch
Calf Stretch

 

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Day 11: Do You Wanna Do A Workout?

do you wanna do a workout

Do you wanna do a workout? Come on let’s go and play…. I know you’d never skip a day…cause muscles go away…let’s tone our arms and core!

Do you wanna do a workout? It doesn’t have to be a long one…

Come on I know you’re in there…and I’m here for you…so what are you gonna do?!?!

Do you wanna do a workout? Can’t hold back anymore…come on let’s go…

You know the tune…and now you’ll be singing it all day till your workout is done! Your welcome. 🙂  Don’t know the tune? Where have you been? Watch the Frozen video below and get some inspiration!

We’re setting the tone for the weekend so let go of the excuses and get moving!

Day 11 exercises: 3 sets of 10

  • Upright Rows
  • Bicep Curls
  • Hammer Curls
  • Calf Raises (1 set of 10 per leg)
  • Plank – :45 (2X)
  • Side Planks – :45 (1x each side)
  • Calf Stretches
  • Arm Stretches
  • 7 Key Stretches for Runners (Stretch good today before your long run or race tomorrow!)

Click here for the how to videos for today’s exercises and see below for the arm and calf stretches.

What do runners do on Friday night? Eat well, go to bed early…and be ready for that long run or race! Let go of all the negativity and make it a great Friday Core Crew! 🙂

 

 

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Day 10: Be Smart…and Think Negative

Good morning Core Crew and welcome to Day 10! pass people

Race weekend is fast approaching for many of us so I wanted to talk a little about race strategy today. We’ve all done it…excitement and nerves high…the pulse of the crowd vibrating through you….the gun goes off and runners surge forward taking you right along with them.

You feel great…for a little bit…then realization sets in. You started out too fast and your fading….even faster.

It’s so hard to ignore everything going on around us and stick to our plan to go out at a comfortable pace. Depending on the length of your race…this is a make it or break it moment. Running a 5K, 10K or 15K? If you ignore the need to warm up…your plan better be a slow first mile warm up…and I do mean slow…conversation pace. I know I know…it’s race day…so if you don’t like that idea. Get out for a warm up mile and get this muscles limber and ready.

Running a half or full marathon? I don’t suggest adding more miles to your day…but that first mile should be your slowest mile of the race. Think about me being that little voice inside your head…because if you are racing this weekend….I’m gonna want see those splits! What will I say to yours….?

I can’t physically be with you on race day…but I can be that voice of reason telling you to be smart…and think negative splits! Be the one with the knowing smile as you pass all those runners who went out too hard in the first mile. 😉

If you are racing this weekend….I do not want to see running over the next 2-3 days! This means you Jose Javier Soto! And everyone else too…Ginny, Chad, Amiee, Chris, Diane, Melissa, Catherine, Lisa, Paula, Jennifer, Tiffany….and everyone else I’ve missed.

In fact, if you’ve put in some work this week and your legs are sore…I’m giving you a pass today. No leg workout! If you’re feeling good…throw in the legs but go easy and be safe. I want your legs fresh and ready for the big day!

So what do you do when you can’t workout? REST! Eat well, sleep a lot, drinks lots of water, stretch! I can’t wait to hear about all my awesome Challengers kicking some serious butt this weekend. Whatever your goal is…reach for the stars. There’s no better feeling then leaving everything you’ve got on the road on race day.

Not racing this weekend…Go Run! Time on legs remember?? Knock out Day 10 legs and go run for those of us who are forced to rest.

I always do a little research just to make sure I’m giving out good advice…and this is what I found today….According to Running.Competitor.com’s article “The 4 Best Strength Training Exercises for Runners”, 

“To become the best, most efficient runner you can be, just running isn’t going to be enough. Strength training is one of the single most important non-running aspects of training that can help you become a better runner. Add these four running specific strength training exercises to your running routine and you’ll become a stronger, faster, more complete runner for it.”

And what are the best strength exercises for runners?

Screen Shot 2016-03-10 at 5.41.28 AM

Well this is good news…we do all of these exercises! Single Leg Squats…think Pistol Squat, we’ve done them before and I promise you’ll see it on the schedule again soon!

Day 10 exercises: 3 sets of 10

  • Plank – :45
  • Squats
  • Donkey Kick + Fire Hydrant
  • Single Leg Deadlift
  • Calf Raises (1 set of 10 each leg)
  • Plank – :45
  • Side Planks – :45 each side
  • Calf Stretches
  • Pigeon Pose
  • Quad Stretch

How to videos are available here if you need them and once again…stretches are below.

all cardio challenge

 

Bonus Workout: #AllCardioChallenge

Even if you’re not racing this weekend…you still have some LSD coming up this weekend so make sure to get plenty of rest, eat well, drinks lot of water….and make it a great day Core Crew! 🙂

 

pigeon-pose-yoga

Pigeon Pose


Kneeling-Quad-Stretch

Quad Stretch

 

 

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Day 9: Core Compliments

Strong CoreA strong core will compliment everything you do. It will improve your technique, give you added strength and stamina…push you over those hills and carry you across the finish line. Bottom line..runners need a strong core!

The Runner’s World’ article, “The Core of the Matter: Strengthen your core muscles, and you’ll run smoother and faster, with fewer injuries. Bonus: A set of seriously taut abs” stresses the importance of core work for runners.

Exercise Physiologist for the Nike Farm Team, Jack Daniels, Ph.D. explains,

“The stronger your core, the more solid you are as you hit the ground. That reduces your need for unnecessary stabilization, and allows you to be a more economical runner.”

Yes…we do planks everyday and that’s awesome…but we still need to do more. Today’s ab exercises will give you more stability and help ensure you maintain proper running form during challenges such as hills, sprints or the final leg of long distance runs, supporting tired muscles even when you are fatigued.

Day 8 exercises:

  • Plank – :45
  • Russian Twists – 40X (each side)
  • Burpees – 15X
  • Bridge – :45 (2X)
  • Calf Raises – 10X (each leg)
  • Plank – :45
  • Side Planks – :45 (each side)
  • Calf Stretches
  • One Arm Camel (stretch for :30 using each arm)
  • Spinal Stretch on Stability Ball

Need how to videos? Click here for the exercises…and scroll down for the stretches.

standing abs

all cardio challenge

 

Bonus workouts: Want to give your ab workout an extra boost today? How about some good old Standing Abs! Three rounds would be amazing! Tag your post #StandingAbs. Or stick with this weeks #AllCardioChallenge and keep the cardio streak alive.

Choices are awesome right? 🙂

 

Running Drills: If you’ve haven’t fit them in yet…what are you waiting for? Butt kicks and Bounding are on the schedule this week. Check out Monday’s post for why these are a great addition to your workout and abs made in the kitchenhow to do them correctly.

Final Thought….we can do all the ab work we want but if we don’t eat well..all that work is for nothing. For those who fell off the wagon with the No Sugar Challenge (me included) recommit to no sugar or junk today. make the commitment to eat healthy, balanced foods…in moderation…and make it a great Wednesday!

one arm camel

One Arm Camel 

 

spinal stretch on stability ball

Spinal Stretch on Stability Ball

 

 

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Day 7: What Do They Say About Monday?

Monday startoverGood morning Challengers and happy Monday!

Everyone pretty much killed week 1…but if you know you didn’t give it your all…time to regroup, recommit, and get to it! Will you struggle to make time for you or will you be strong and power through?

What do they say about Monday? NEVER SKIP A MONDAY WORKOUT! 🙂

I’m going to start adding bonus workouts and running drills this week. These extra workouts and drills are meant to get you moving more and improve your running efficiency…but don’t stress if you don’t get each one in today. I will refer to them all week so just do your best and keep being active!

Day 7 exercises: Legs – 3 sets of 10

  • Plank – :30
  • Wall Sit – :30 (3X)
  • Calf Raises
  • Sumo Squats
  • Plank – :30
  • Side Planks – :30 each side
  • Pigeon Pose all cardio challenge
  • Calf Stretches
  • Quad Stretch

Week 2 Bonus Workout:

All Cardio Challenge: This bonus workout can be done any day this week…or everyday this week…so fit it in when you can to get your heart rate up and burn some calories!

When you do fit it in make sure you post using #AllCardioChallenge so we know you went the extra mile! 🙂  One last thing ere…DON’T SKIP THE BURPEES! They are good for you…just try them! Keep your core tight and go slow until you have the form correct. Remember to watch the “how to” videos again if you need reminders on form for any of our exercises.

Running Drills:

We’ve talked about some running drills before, but this week we are going to start introducing two drills per week to get you familiar with them.  Going forward I will ask you to incorporate them into your routine 3-4 times a week. They can be done as warm ups or after your run to reinforce good running form when you’re fatigued.

These drills are for everyone! It doesn’t matter if you are a beginner runner or a veteran …we can all benefit from adding running drills into our weekly routine.

According to RunningCompetitor.com,

“If you want to improve as a runner, you’ve got to do more than just run. You’ve got to make time to do the extra stuff, too. Taking 20 minutes to do a handful of 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.”

Screen Shot 2016-03-07 at 5.52.31 AMButt 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 he 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.

Bounding:Screen Shot 2016-03-07 at 5.59.17 AM

Why: Bounding increases foot, calf and hamstring muscle power and develops single-leg stance stability necessary to maintain fluid running form while fatigued.

How: On a flat or very slightly downhill slope, alternate thrusting into the air off one leg in an exaggerated skipping motion. The focus should be on a powerful leap into the air and a quick (but not super fast) cadence. Your arm motion should be synced to the opposite leg’s action, holding steady for the brief moment while you’re off the ground. Do three to four reps of 10 leaps on each leg.

Lots going on here…but don’t let it overwhelm you. The bonus workout and running drills can be incorporated throughout the week when you have time but I wanted to get them out early so you can plan ahead to fit them in.

As always…never miss a Monday workout! Let’s get the week started right and make it a great day Challengers! 🙂

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March Challenge: Day 3 – Strong Legs

runners have the best legs

Runner have the best legs! But running alone won’t get us across the finish line faster. Strong, sexy runners legs take a little extra work but that translates into more power…and more speed on race day.

Runner’s World article “Get Strong Legs” says,

Multiple studies show that regular strength training can improve running economy-how efficiently the body uses oxygen-by as much as eight percent, translating into greater speed and more muscle endurance. And it makes sense for runners to focus on their most important body part. “Strong legs also mean more power on the hills,” says Bob Larsen, who coaches elite marathoner Meb Keflezighi.

Besides just gaining more power, strengthening our legs will also give us other benefits. You need to be strength training your lower body for 3 reasons:

  1. To condition the muscles and soft tissues of your lower body to effectively support the weight in your upper body.
  2. To balance the strength, endurance, size, and control of the upper and lower body.
  3. To prevent injury to your lower joints and extremities.

Runner’s World says we should focus on the following muscles groups: Quads, Glutes, Hamstrings, and calves. Great! We will work on all of those today. 🙂

Day 3 exercises: 3 sets of 10 for each exercise

  • Plank – :30
  • Squats – Add weight for more difficulty
  • Donkey Kick + Fire Hydrant – Do these simultaneously but make sure you watch your form on each rep to get the most out of both exercises
  • Single Leg Deadlifts – This is a slow precise exercise that will strengthen our hamstrings and help us learn how to stabilize on one leg. It also fires up up the entire posterior chain creating a phenomenal and strong rear end.
  • Calf Raises – 10 per side
  • Plank – :30
  • Side Plank – :30 each side
  • Calf Stretches – Hold a deep stretch to feel the calf muscle getting softer
  • Pigeon Pose
  • Quad Stretch

Looks like a lot…but it really won’t take long at all. If you’re not sure about how to do these exercises, please check out the “how to” videos and scroll towards the bottom for the leg exercises. Stretching instructions for today are below.

It’s getting closer to the weekend which means long runs are coming up so if you are running today….take it easy and slow. Conversation pace. Keep it short save energy for your long slow distance this weekend.

That’s all for today Challengers! Push yourself, feel those legs burn, and make it a great day! 🙂

Pigeon Pose: My favorite stretch! This feels fabulous! Watch here to see how to do it correctly.

Quad Stretch: Instead of standing to stretch your quads…kneel down and push your hips forward while holding your foot up. This will give you a better stretch and you will feel it higher in your quads as opposed to closer to your knee.

Kneeling-Quad-Stretch