Day 30: Decide to Finish Strong!

Decide to finish strongWe have choices to make everyday…little choices, big choices, some don’t matter much and others carry lots of weight. This one is big…not because it has major consequences, because finishing strong will give you a HUGE sense of accomplishment!

The last day of our March 2016 Challenge is today! What will you do to make it count?

Day 30 exercises:

  • Russian Twists – 100X (each side)
  • Bridge – 1 min (3X)
  • Burpees – 20X
  • Calf Raises – 10X (each side)
  • Planks – 1 min (3X)
  • Side Planks – 1 min (1X each side)
  • Calf Stretches
  • One Arm Camel
  • Spinal Stretch on Stability Ball

All Over Abs

Bonus: Want to push it even harder today? Try this #AllOverAbs workout and let’s get our abs feeling as sore as our arms. 🙂

vertical leg crunchEverything on here should be familiar except maybe the Vertical Leg Crunches….but it’s simple. Legs go straight up and you reach up to your toes.

Wednesday is a great day for a run so get out there and get some miles in too!

I’ll be looking through the whole month tomorrow to choose out “Top Challenger of the Month” so remember to post today and let’s see who will bring home the medal!

Whatever you do today…go hard and DECIDE TO FINISH STRONG! 🙂

Day 29: Building Awesome Arms!

Header-Awesome-Arms-Workout-e1421103340916

Time for some awesome arm work Core Crew!

Arms, Bonus, Speed work…who will make time for it all today?

Day 29 exercises: 4 sets of 15! 

  • Tricep Dips
  • Shoulder Presses
  • Reverse Fly
  • Calf Raises (10X each leg)
  • Planks – 1 min (3X)
  • Side Planks – 1 min (1X each side)
  • Calf Stretches
  • Arm Stretches (see below)

Awesome Arm Workout

 

Bonus: #AwesomeArmWorkout – We’re already doing shoulder presses today…so you can skip the over head press…or do another 3 sets of 10! Other than the shoulder press…these are all extras for today. 😉

Speed Work: Tuesday is a great day for speed work! We’ve rested up a bit from our weekend long runs and are ready to move!

Doing Pick Ups this week…this is a simple and fun way to add speed to your weekly run and get a little bit faster. Here’s how to do it….

Pick Ups: These “modified fartleks” are meant to be fun…and fast! They’re considered modified because I you do them with a purpose using a specific time or step count. Choose a day when you are doing a short run…30-45 min or 3 miles. Warm up with a slow jog for about 10 min then STOP and stretch. Start your watch over…then do rounds of :15 (all out fast) :45 (slow). Continue this for your entire run. If you don’t to use a stop watch…count your steps during the fast part using the ground strike of one foot…a good rule of thumb is 24-26 steps (one foot). Once you have completed 3 miles slow down and do a cool down for a good half mile or 10 min. Overall you should get in over 3 miles with warm up and cool down. Then go home and STRETCH! Here’s our 7 Key Stretches for Runners.

You’ve got the plan…Day 29, Bonus, Speed Work….get to it and make it a great day Core Crew!  🙂

 

Day 28: Screw Mediocre

dont be mediocreYou woke up today! You’ve been given another chance to see the sun, to kiss your loved ones, to make today better than all the rest…another chance to be fabulous!

Finish StrongYou did not wake up today to be mediocre.

It’s the final 3 days of our March Challenge Core Crew…there’s no time for make ups, or catch up days, or I’ll do it tomorrow….the time is now.

Go hard for the next 3 days then Thursday will be a rest day. Finish Strong!

Day 28 exercises: 

  • Wall Sit – 1 Min (3X)
  • Calf Raises – 4 sets of 15
  • Sumo Squats – 4 sets of 15
  • Planks – 1 min (3X)
  • Side Planks – 1 min (1X each side)
  • Calf Stretches
  • Pigeon Pose
  • Quad Stretch

Cardio Countdown

 

Bonus: #CardioCountdown

Remember all that deliciousness you devoured yesterday?Time to work it off! 😉

This Cardio Countdown will get your heart rate up, your blood pumping, and will burn off those calories! Do all 10 rounds and count down each time. Take a short break between each set but don’t stop till your done!

 

 

Since it’s a short week and I want you to work hard on each day’s exercises, we’ll take a short break from the running drills and pick them back up next week.

Speed Work: If you want to get faster….you have to run fast! No break from speed work! Choose 1 day this week and really kill your speed work session.

Pick Ups: We’ve done these before but let’s do them again. These “modified fartleks” are meant to be fun…and fast! They’re considered modified because I want you to do them with a purpose using a specific time or step count. Choose a day when you are doing a short run…30-45 min or 3 miles. Warm up with a slow jog for about 10 min then STOP and stretch. Start your watch over…then do rounds of :15 (all out fast) :45 (slow). Continue this for your entire run. If you don’t to use a stop watch…count your steps during the fast part using the ground strike of one foot…a good rule of thumb is 24-26 steps (one foot). Once you have completed 3 miles slow down and do a cool down for a good half mile or 10 min. Overall you should get in over 3 miles with warm up and cool down. Then go home and STRETCH! Here’s our 7 Key Stretches for Runners. 🙂

Today’s additional leg stretch are below. Do these after you’ve done today’s leg exercises.

Final thought… Keep this in mind all week.

top of the hill

Would you rather be at the top? Or at the bottom…wondering what the top feel like?

3 Days…you can do anything for three straight days Core Crew! Let’s make it amazing! 🙂

Day 25: Time for the Gun Show!

STTC - Paul Gun ShowDay 25: Its 7:50 and I just woke up. Sleeping in felt great but I did have a good topic to chat with y’all about today… I’ll keep it for next week. So…. Arms day! Knock out 4 sets of 15 then test up for your long run or race this weekend.

– Upright Rows
– Bicep Curls
– Hammer Curls 
– Calf Raises (1 set of 10)
– Planks 1 min (3x)
– Side Planks 1 min (1x each side)
– Calf Stretches
– Bicep Wall Stretch 

No Bonus. Just stretch! 🙂

Day 24: Back to Legs & Booty!

booty dayHey Core Crew! How is everyone feeling today? I bet we’ve got some sore arms and abs after the killer workouts I’ve seen this week!

Loved seeing all the speed work yesterday! Y’all really rocked it out and left everything on the pavement…or treadmill. 🙂

Ready to get back to the most important strength exercises for runners? You guessed it…it’s leg and booty day!

Day 24: 4 sets of 15

  • Squats
  • Donkey Kick + Fire Hydrant
  • Single Leg Deadlifts
  • Calf Raises (10X per each leg)
  • Plank – 1 min (3X)
  • Side Planks – 1 min (1X each side)
  • Calf Stretches
  • Pigeon Pose
  • Quad Stretch

You probably know how to do these properly but if you need a reminder here are the how to videos and of course if you’re running…PLEASE take time to go through the 7 Key Stretches for Runners!

stairs workoutBonus: #GotStairs? 

If you don’t have stairs this will be a tough bonus but a great workout if you can find some.

Glute Bridges are similar to the bridge we do on Ab Day except instead of holding the bridge up for a certain amount of time go up and down 20 times slowly. Tighten those glutes and feel the burn!

*Side Note – I’m not a fan of lunges for runners so if you skip them…I’m cool with that!

Running Drills and Speed Work: I’ve seen lots of running  this week on our way through the Appalachians…and some great speed work yesterday!  I have a feeling there’s more killer speed sessions coming today. Click here to find out this week’s track workout and the running drills to add in before you run…and after your warm up. These drills will loosen you up and get you ready for that speed work!

I’m not racing this weekend but I know a bunch of you are! Melissa is running her 2nd full at the Tamoka Marathon…Chris, Catherine, and Lisa are running the Tamoka Half Marathon…who else is racing? Let me know so I can be thinking about you this weekend!

Only a few days left in our March Challenge. Do you have a friend or family member you think will benefit from our group next month? Refer a friend and get April free..or if you paid for the month already…get your $$ back! New members are $10 for the month, $30 for the quarter, or $100 for the year. Core members will always be $5/month. Referrals are awesome so if you know someone who need the accountability and support…tell them about Strong to the Core! I’ll be sending out reminder to those who are due for April. If you’re ready to pay for April now…click here.

Legs/Booty, stairs, speed work, running drills…lots to do and so little time… Let’s get to it and make it a great Thursday Core Crew! 🙂

Day 23: Summer is Coming!

worked out all winterWarmer weather is already here for some…and others are still getting snow…but either way…summer is coming faster that we know!

What are you doing to get ready for bikini weather? Are you working hard now…to feel good later?

We all want a toned tummy…but just as important for runners…is core strength and stability!

Runner’s World talks a lot about how important core work is for runners. In this article, they tell us… ‘A generation ago, you’d be hard-pressed to find elite runners paying attention to their abs. Today, it’s practically mandatory. Coaches drill the importance of core conditioning into our heads. We’re at it all the time.’ That’s because scientists and coaches now know that you can’t run your best without a strong core, the muscles in your abdominals, lower back, and glutes. They provide the stability, power, and endurance that runners need for powering up hills, sprinting to the finish, and maintaining efficient form mile after mile. Quality core work isn’t easy. But it doesn’t require more than 15 minutes a few times a week-an investment that will pay dividends on the road.”

Warmer weather coming…stronger core for enhanced performance…what other motivation do you need to get it done today?

Day 23 exercises:

  • Russian Twists – 80X each side
  • Burpees – 20X
  • Bridge – 1:30 (2X)
  • Calf Raises – 10X (each side)
  • Plank – 1 min (3X)
  • Side Planks – 1 min (each side)
  • Calf stretches
  • One Arm Camel
  • Spinal Stretch on Stability Ball

Bonus: 10 extra burpees 🙂

Running Drills and Speed work: Have you been putting off the drills and speed work? I don’t think I’ve seen anyone talking about either….find out what this week’s workouts are here.

If you’re still unsure of today’s exercises here are the how to videos and the 7 Key Stretches for Runners. Today’s ab stretches are below.

Happy Hump Day Core Crew…make it great! 🙂

 

Day 22: Can You Feel Your Arms?

Cant feel my arms“If running’s your thing, it can’t be your only thing if you want to be fit. That’s like saying you’re going to get all your nutrition from a single food.”

Your miles can burn off a burrito and clear your mind after a stressful day, but skipping strength and upper-body training can keep you from the sexy shoulders, strong arms, and overall healthy image you’re after…and it can keep you from running your fastest.

Our daily workouts will improve your strength…but by themselves they might not be strenuous enough where you won’t feel your arms. Throw in today’s bonus work and I bet you’ll be feeling it tomorrow!

Final 9 days of March are here and we are stepping it up again this week…Get through it and finish the month strong!

Day 22 exercises: 4 sets of 15

  • Tricep Dips
  • Shoulder Press
  • Reverse Fly
  • Calf Raises – 10 each side
  • Plank – 1 min (3X)
  • Side Planks – 1 Min (1X each side)
  • Calf Stretches
  • Arm StretchesTank Top Arms

Bonus: #TankTopArms – This is a great addition to today’s arm workout…who’s up for a little extra challenge?

Running Drills and Speed Work: We’ve got some great running drills and speed work to add to our routines this week. Plan ahead to work them in or you will forget! Check out Monday’s post for this week’s workout.

Everything you need for today is below.

Have questions or need a little extra push? Reach out to me and let’s chat. We’re all here to help each other reach our daily, weekly, and long term goals. Don’t be shy to ask for help!

That’s all for today Crew…make it a great Tuesday! 🙂

Day 15: Arms – Form, Strength and Power

Running formGood overall running form is something we haven’t talked about before, but certainly something we can all work on. Since it’s arm day…let’s talk about arm form and swing.

Good arm form is an important part of good overall running form. Proper arm form will give us better efficiency and performance.

Do your arms cross your body? Do you arms move from the elbows instead of the shoulders? Watch the video below for some great tips on arm form and swing.

When you have the right arm form, you are able to propel your body more efficiently during your runs…and stronger arms means more power when the rest of our body is feeling fatigued.

This week when you go out for your runs…think about your arm movement and about how much those arms can help make you a better runner.

Day 15 exercises: Stepping up!

  • Tricep Dips – 3 sets of 15
  • Shoulder Press – 3 sets of 15
  • Reverse Fly – 3 sets of 15
  • Calf Raises – 1 set of 10 (each leg)
  • Plank – 1 min (2X)
  • Side Planks – 1 min (1X each side)
  • Tricep Towel Stretch
  • Calf Stretches

As always…you can watch the how to videos for today’s exercises here. Please continue to use proper form to get the most out of your workout and to avoid injury! Stretching images are at the bottom of today’s post.

Bonus Workout: #FullNameWorkout full name workout

If you did the full name workout yesterday you ROCK! Let’s do it again today…but I want you to choose a different name so you switch up the workout. So today…it’s your mother’s maiden name. Just first and last…no middle name. 🙂

Running Drills: Sticking with the same running drills all week. Butt Kicks and Grapevines this week. Read more about these drills and how to do them in yesterday’s post, which you can find here.

Speed work: Sticking with Fartleks this week so throw some speed play into one of your running days this week. Have fun with it and make sure you take rest breaks in between your faster intervals. Directions for Fartleks can also be found in yesterday’s post.

Yes, it seems like a lot….but you shouldn’t be doing speed work everyday!! Please make sure you are being smart and listening to your body. I want you to push your limits… but in a healthy, safe way. Know when it’s time to call it quits and rest!

Make a great Tuesday Core Crew! 🙂

 

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! 🙂

 

 

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