Day 20: Brand New Week…Let’s Go!

The weekend is over…the relaxing is done.

Let go of the excuses and remember…working out is fun!

LET’S GO CREW!!!

3 sets of 10…arms and core. New speed work and stepping it up to 45 reps for the Ab Challenge and 40 for burpees. You can do this…make a plan, get it done early, and set the tone for the week!

Day 20 exercises: 3 sets of 10 

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

  • Rotational Shoulder Press
  • Standing Core Dumbbell Swing
  • Push Ups
  • Wall Sit – :60 (after run – if running today)

Challenges: 

  • Ab Challenge – 45 Crunches, 45 Bicycle Crunches, 45 Leg Lifts & :80 Plank (1:20)
  • 40 Burpees

Bonus: #BraBulgeWorkout – SLOW AND CONTROLLED

This one may seem like its just for the ladies, but guys you can benefit from stronger, toner arms too! Most of these exercises we have done in the past so you should be familiar with, but if you aren’t sure how to do one let me know and I will post a “how to” video. You don’t need a special ball for the woodchoppers, just use a dumbbell and do them SLOWLY. These are not fast moves. Low reps, slow and controlled movement. Just one set of this workout. Thank  you to Jennifer Oldenburg for suggesting this great workout!

Bra Buldge Workout


Speed Work: Negative Split Run

Many runners do the opposite of a negative split run by going out too fast in the beginning, and then slowing down significantly in the second half of the race. It’s a common mistake because you feel rested and strong in the beginning, so it’s tempting to go out fast. It takes a lot of discipline and practice to achieve a negative split. But if you can hold back and conserve your energy in the first half of your race so that you can run faster in the second half, you’ll perform much better overall.

So we are going to practice. I want you to work on starting  slow and bringing your pace down during your run. Practicing a negative run will help you nail it when it’s important.

Start at your normal “conversation pace” for mile 1 to warm up. For mile 2, speed up just a bit, then speed up a little more for mile 3, etc… The last mile of your run should be at the pace you want to run for your race. Not the overall average, just the last mile. Remember your race will be longer so you have more time to bring that average down. I’m not really concerned with the total distance, but don’t do this on a day that calls for an easy or short run. I want to see you paying attention to your speed and really dialing in on how to pace yourself to get faster as your run progresses. We want to see splits so post your workout when you’re done!


Do not let Monday pass you by. Let’s set the tone and make this the BEST WEEK EVER!!

Screen Shot 2017-03-19 at 8.34.17 PM.png

Day 13: Get Fired Up!

Screen Shot 2017-03-13 at 5.33.37 AM

Are you FIRED up for another great week? Or are you starting to feel the drain of the month and already wanting to slack?

We are almost halfway into the month and if you’re already feeling the flame subside, it’s time to reset again and keep it back into high gear! Remember…this month is all about keeping that fire lit and pushing through STRONG!

If you’re already waining, I want you to take a few minutes to remember why you are here. Think about your short and long term goals and kick start that fire that got you moving in the first place. Screen Shot 2017-03-13 at 5.42.28 AM

I know you’ve probably got a million things on your to do list…. but this one needs to move to this top!

You WANT it. You NEED it. You DESERVE it.

GET FIRED UP CREW!!!

Day 10 exercises: 3 sets of 10 – Arms and Core 

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

  • Rotational Shoulder Press
  • Standing Core DB Swing
  • Push Ups
  • Wall Sit – :60 (post run)

Challenges:

  • Ab Challenge: 30 Crunches, 30 Bicycle Crunches, 30 Leg Lifts + :50 Plank
  • 30 Burpees

Bonus: #CardioStrengthWorkout – If you are running today, no need to throw in the extra bonus. If not…take the extra time to throw in a round or 2 of this cardio strength routine. Get FIRED up and get that heart pumping! 🙂

Screen Shot 2017-03-13 at 5.45.53 AM


Speed Work: Ah the dreaded speed work…but with great work comes great rewards! Remember that speed work has added benefits….

Upping the Oxygen – One part of the speed formula built around a variable known as VO2 max. VO2 max is a laboratory measure of the maximum amount of oxygen your body can process at peak effort. In other words, it’s a measure of the power of your aerobic engine with all the part—heart, lungs, capillaries and muscles—working at aerobic maximum. VO2 max is developed through training at high intensities. This is important for running short distances like a 5K AND long distances like a marathon! Speed training also forces the body to learn to make use of “higher” energy systems not taxed during slower workouts. According to a Runners World article on speed training for marathoners, “The benefit [of speed work] is that you develop energy systems that utilize higher rates of glycogen and less fat than marathon pace. As you become more economical at faster paces, in theory you should become more economical with fat utilization at the slower pace, the marathon pace.” They also note that such training helps the body deal with glycogen depletion late in the marathon.

What do they suggest? Mile repeats! Yep…longer distance speed work is essential to building up your VO2 Max and learning to tax your body for longer periods of time to increase your oxygen intake.

So there it is…speed work this week is mile repeats. FUN! 🙂

To find out how many of these little buggers you are running this week, look at your total average weekly mileage, then factor in 8-10%. That is your distance for speed work.

  • 10-15 miles per week = 1-2 miles @ 10K pace
  • 20 miles per week = 2 miles @ 10K pace
  • 30 miles per week =  3 miles @ 10K pace
  • 40 miles per week = 4 miles @ 10K pace
  • 50 miles per week = 5 miles @ 10K pace
  • 60 miles per week = 6 miles @ 10K pace

These repeats should be done at about 10K pace which is a tad slower than 5K pace but faster than you would run a half marathon. For example, my current 5K pace is about 8:25/mile, and my 15K pace is about 9:05/mile. So I should be right in the middle of that running my mile repeats at about an 8:40 – 8:45 pace for each mile.

Between each mile: stop, breathe, take a drink of water, then go again. These rest periods can be about 2 minutes each. If you don’t want to stop altogether you can slow it down to a walk or jog, but don’t skimp on the rest period, and don’t take too long either. You don’t want your heart rate coming all the way down to resting.

If you’re not sure what your 10K pace is, PLEASE reach out to me and let’s chat. I have a great tool for helping you figure out what your pace can and should be. PM me here and let’s figure it out.

That’s all for now Crew…another fabulous week ahead of us. Time to unleash your potential and GET FIRED UP!

Screen Shot 2017-03-13 at 6.13.55 AMScreen Shot 2017-03-13 at 6.14.16 AM

Day 9: It’s HIP to be STRONG!

Screen Shot 2017-03-09 at 5.26.05 AM

This should really say, “when you 80, or 85, or 90…because we have some STRONG women in their 60s who are no where close to hip replacements! But you get the point. Not only do we want strong hips for the long haul, but strengthening our hips fires up a chain reaction that reverberates all the way down our legs.

Strong hips mean less pain and fewer injuries in our legs. In fact a recent active.com article states,

Since the sport of running has begun to enjoy a second boom in recent years, much attention has been paid to injury prevention. More specifically, the industry has focused largely on both foot strike and footwear as major causes of running ailments. It turns out, however, that there’s another culprit that runners often overlook: hip weakness.

Jason Fitzgerald, a 2:39 marathoner and coach in the Washington D.C. area, says that hip weakness has become more prevalent as a result of the sitting we do in our daily lives. “When you consider how important proper hip strength is for runners and the fact that most runners don’t do the specific strength exercises that bolster the hip muscles, it’s a disaster waiting to happen,” he says.

Since the hips stabilize each leg during the stance phase of the running gait, strength in that area is particularly vital. “Hip weakness throws off all that stability, resulting in excess movement not only at the hip, but also at the knee,” says Fitzgerald. “The two most common injuries that result from weak hips include illiotibial band syndrome or patellofemoral pain syndrome, but in fact, many other injuries could occur from weak hips, including Achilles tendinopathy, shin splints and plantar fasciitis.”

If you read all the way through that, you noticed that hip weakness can cause IT Band syndrome (IT Band pain), patellofemoral pain syndrome (knee pain), Achilles tendinopathy (Achilles problems), shin splints (ouch!), and plantar fasciitis (lots of Core Crew dealing with this one).

So now you know, when I go on and on about hip strength…I am not making this stuff up!

I’m in a lot of running groups, and I know I get a lot of eye rolls when I bring up strength work as a means to elevate leg pain. Everyone wants the quick easy answer to getting back on the road. They want to ice the injury, rest a little, and come back pain free.

Well yes, ice is never a bad idea. Resting when we have pain is always a good thing too… Rolling is also a great way to relax our muscles and relieve some of the pressure…but if that’s all you do, the pain will come back. You’re not getting stronger and finding a way to keep the injury from happening, you’re just masking it for the moment and then wondering why your body hates you.

So I will continue to harp on you about strengthening these areas. And you can keep rolling your eyes at me and keep hurting…or you can get to work on making yourself stronger. The choice is yours Crew!

I hope you’ll choose wisely and….

Screen Shot 2017-03-09 at 5.24.09 AM

Day 9 exercises: 3 sets of 10 (adding another set! 🙂 ) 

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

  • Single Leg Hip Lift
  • Split Squat (weighted)
  • 4-way Band Walk (low squat walk if you don’t have bands)
  • Wall Sit – :60 (post run if you are running today)

Challenges:

  • Ab Challenge – 25 Crunches, 25 Bicycle Crunches, 25 Leg Lifts + :40 Plank
  • 20 Burpees

Bonus: Donkey Kick Workout 

An oldy but a goodie! This one hurts y’all. It isn’t easy but it is only 10 minutes and you will feel the burn. Someone (I forget who this early) asked me to post my video instead of the original so here it is. Follow along with me and let get us some strong and powerful hips!


Speed Work: Today is pretty much the last day you should be doing speed work if you are going long this weekend. If you are racing this weekend….do NOT do speed work today. You will not benefit from pushing yourself this close to a race. Time to take it easy, do some strength work and trust your training.

If you’re not racing, and not going long till Sunday, time to go fast! Here’s this week’s workout:

Workout: 4-8X 800M (1/2 mile repeats 4-8 times) 

  1. Warm up – 1-1.5 miles easy
  2. 1/2 mile repeats with slow jog or stop and stand still and breathe in between sets  (:90-2:00 rest in between sets)
  3. Cool down 1-1.5 miles easy

Wondering how fast or how much effort you should be putting into this workout? Look at the chart below and find a recent 5K time or what you think you would be able to ru for a 5K. The pace next to it is for 1/4 mile repeats (or 400meters) Take that time than double it and add 8-10 seconds. So if you run a 5K in 25 minutes you should run your 400 meter repeats in about one minute 49 seconds. So for 800s you double that to 3 minutes 38 seconds then add 8-10 seconds getting 3:48-3:50 per 800 meters (or every 1/2 mile).

I know this sounds a little confusing so if you aren’t sure please reach out to me and ask. I will help you figure out where you should be.

If you are new to speed work. Start small and don’t overthink it. Start with 4x 1/2 mile repeats (total of 2 miles) and just practice getting close to your time goal each for each 1/2 mile. If you have been doing speed work for a while or are used to go longer distances, suck it up and go for 8x and watch your pace on the first few sets. Don’t try to go all out and beat that pace time. The goal here is stay right on target and hit that time, not to go faster in the beginning and burn out so you can’t finish the workout.

Need help? PLEASE PM me here and let’s chat!

screen-shot-2016-10-03-at-6-14-15-am

Screen Shot 2017-03-09 at 5.54.54 AM


Another thought…back pain can also result from weak hips…so it’s not just our legs that suffer. EVERYONE can benefit from these strength exercises. Ignore the underlying problem and you will continue to suffer.

Stop masking the problem. Fix it by getting stronger!

Let’s get to work and have a great day Crew! 🙂

Day 6: Never Skip Monday!

Screen Shot 2017-03-06 at 5.52.31 AM.png

Pump your arms and your legs will follow.

It’s a thought we have during the last stretch of a long run, with our legs losing the will to move…let alone run.It’s opposition, learned in elementary school gym class, but most of us have never given it much thought since then. Opposition keeps us from falling over to one side. (Thanks, arms!) When running, your arms act as a counterbalance against your legs, and vice versa: when we’re running along and speed up your arm swings, your legs will naturally pick up the pace so that, again, you don’t fall over.

While having less-than-strong arms probably won’t land you on the pavement, strengthening your arm muscles is vital to keeping you upright, in proper form, and running efficiently. Plus, when you hit it hard during the home stretch of an endurance event, your arms have to kick into overdrive. If they are worn out and fatigued by the time you get to mile 12 in a 13.1, they may very well be why you don’t hit a new PR.

Screen Shot 2017-03-06 at 6.28.45 AM.png

Training our triceps, deltoids, shoulders, and back are most important. Strengthening your lats as well as the muscles around your shoulder blades can help keep your back straight, transfer power to your arms, and stabilize your shoulders. When we’re running, our triceps and deltoids are doing most of the work. A lot of the forward swing, which we would think is thanks to our biceps, is actually momentum. Of course, it’s still important not to ignore your biceps, because they look good and we don’t want any muscular imbalances.

Today’s arm day is quick and simple. Remember to use today’s short reps to learn the exercises and do them correctly to avoid injuries and wasted time working the wrong muscles.

We’re working our arms today but these moves also incorporate our core muscles so keep your core tight and use that mid-section power to hold you steady while performing these moves.

Day 6 exercises: 2 sets of 10

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

  • Rotational Shoulder Press
  • Standing Core Dumbbell Swing
  • Push Ups
  • Wall Sit (After your run) – :60

Challenges:

  • Ab Challenge – 20 Crunches, Bicycle Crunches, & Leg Lifts + :30 Plank
  • Burpees – 20

Bonus: #SlenderSexyArms – If you have extra time today and want to do a little more, try this bonus arm workout. Use small weights or water bottles. DO NOT USE LARGE WEIGHTS FOR THESE EXERCISES! I also usually do not jump for the jumping jacks. Focus on powerful movements up and down with your arms and cut out the jumping portion.

Slender sexy arms


Speed Work: You probably see lots of our #CoreCrew members putting up new personal records on tough races. Why? SPEED WORK! Speed work is key to getting faster AND to running stronger during our long runs. Putting a little speed into your routine once a week will make our long runs speed easier and require less effort.

Workout: 4-8X 800M (1/2 mile repeats 4-8 times) 

  1. Warm up – 1-1.5 miles easy
  2. 1/2 mile repeats with slow jog or stop and stand still and breathe in between sets
  3. Cool down 1-1.5 miles easy

Wondering how fast or how much effort you should be putting into this workout? Look at the chart below and find a recent 5K time or what you think you would be able to ru for a 5K. The pace next to it is for 1/4 mile repeats (or 400meters) Take that time than double it and add 8-10 seconds. So if you run a 5K in 25 minutes you should run your 400 meter repeats in about one minute 49 seconds. So for 800s you double that to 3 minutes 38 seconds then add 8-10 seconds getting 3:48-3:50 per 800 meters (or every 1/2 mile).

I know this sounds a little confusing so if you aren’t sure please reach out to me and ask. I will help you figure out where you should be.

If you are new to speed work. Start small and don’t overthink it. Start with 4x 1/2 mile repeats (total of 2 miles) and just practice getting close to your time goal each for each 1/2 mile. If you have been doing speed work for a while or are used to go longer distances, suck it up and go for 8x and watch your pace on the first few sets. Don’t try to go all out and beat that pace time. The goal here is stay right on target and hit that time, not to go faster in the beginning and burn out so you can’t finish the workout.

Need help? PLEASE PM me here and let’s chat!

screen-shot-2016-10-03-at-6-14-15-am

Let’s get to work! It’s Monday…the day that sets the tone for the week. Work hard and get your mind right for the week ahead! We all know the #1 rule to working out and making sure our week goes according to the plan… NEVER SKIP MONDAY!

GETTTT ITTTT CREW!! 🙂

screen-shot-2017-03-06-at-6-22-33-am

Day 3: Secret Sauce

screen-shot-2017-03-03-at-5-44-15-amAs runners, we love to RUN! The feeling of wind through our hair, the rhythmic sound of footfalls, and the satisfying completion of a tough workout are what keep us coming back for more every day. If we wanted to be gym junkies we’d do that instead, right?

But if the only form of exercise you’re getting is running, you’re missing out on a variety of benefits that could actually help your running. Strength and core exercises are the perfect complement to running. They optimize your running so you can keep going without injuries, and even race faster. Almost every training plan you look at includes cross training…well Core Crew…strength training IS cross training!

So now that you’ve admitted to yourself that you need to work on your strength, your first thought is probably leg work. I mean runners need strong legs right? Yes it’s true, strong legs are important…but so is a strong core.

A strong core helps runners with our stability, balance, posture and overall control. Core strength training reinforces the way that your pelvis, abs, hips and lower back work together. Here are three reasons why core strength work is so important.

  1. Core Work Helps You Stay Healthy – Injury prevention is a top goal for every runner because it can help you run more consistently without injuries. Core strength plays a vital role in stabilizing your entire body during running by maintaining a neutral pelvis, and delaying the breakdown in your form when you’re fatigued.
  2. Strength Exercises Improve Your Running Economy – Not only does core work strengthen your body and prevent injuries, but it also helps improve your running economy, otherwise known as running efficiency. Core workouts do this by allowing your body to use more muscle fibers during any given workout. Sometimes your body can’t recruit as many muscle fibers as possible. Using the same muscles over and over again means you get tired more quickly. But if you have a larger pool of muscle fibers to work with, you can delay fatigue and run faster. It’s important to remember that your “core” is more than just your abdominal muscles. The core includes your hips, glutes, hip flexors, obliques and lower back.
  3. Core Workouts Can Help You Run Faster – What happens when you combine injury prevention with higher efficiency? You run faster! Injury prevention is the real key to getting faster because when you can string together weeks, months and even years of consistent training, then you’ll see dramatic improvement in your race times. Long-term success (in other words, improvement) in distance running is all about consistency.

Strength training is so important that it’s often called the “secret sauce” of good training. It helps your marathon or half marathon pace this year become your easy pace next year. Consistency is what allows your 5K pace to soon become your 10K pace or your half-marathon pace as your new 5K pace becomes faster.

Let’s dig into that secret sauce and fire up our core Crew!

Day 3 exercises: 2 sets of 10

****Click here for “how to” videos****

  • Windshield Wipers
  • Standing Knee Cross Crunch
  • Side Imprint
  • Wall Sit – Do this AFTER your run if you’re running today. Doing a wall sit on tired legs is a great way to get them used stress and make them stronger.

Challenges:

  • Ab Challenge – 15 Crunches, Bicycle Crunches, Leg Lifts + :20 – :30 Plank
  • 10 Burpees

Bonus: #AbsOnFire – If you have time for a little more today, throw in this Abs on Fire workout. If you can’t get in all 3 rounds that’s ok. Do what you can because every little bit counts!

screen-shot-2017-03-03-at-5-21-49-am

Most likely you are familiar with sit ups and side planks, but if you’re not sure how to perform the heel touches, spiderman mountain climbers, and sprinter sit ups, watch the videos below.

Heel Touches: One of my FAVORITE ab exercise!


Spiderman Mountain Climbers: We’ve done these before, they were just called plank with heel to same elbow. Here’s how to do it.


Sprinter Sit Ups: Otherwise known as Runner Crunches! Another #CoreCrew favorite. Here’s how to do it.

Our workout today seems like a lot but you can breeze through it pretty quickly. Do what you can and remember that Core work is an essential part of becoming a stronger, healthier, FASTER runner! 🙂 

When you’re done…feel those flaming abs and know you killed your workout today Crew!

screen-shot-2017-03-03-at-5-23-09-am

 

Day 2: So Hip It Hurts!

screen-shot-2017-03-01-at-7-05-31-pmYou guessed it Crew…it’s HIP DAY!!

And today’s workout is SO hip it hurts!

We’re starting out short and sweet with just 2 sets of 10. This is so you will take the time to watch the “how to” videos and learn how to do them correctly so you don’t get hurt. Don’t worry…things will get harder!

These are new exercises for most of us so don’t just go out all willy nilly and leave form by the wayside. Take your time and go through your 2 sets of 10 with purpose and precision.

Day 2 exercises: 2 sets of 10

****Click here to “how to” videos****

  • Single Leg Hip Lift
  • Split Squat (weighted)
  • 4-Way Band Walk – you need a band for this one but if you don’t have one please get into a squat position and do a 4-way low walk. You can purchase bands very inexpensively at Target, Walmart or Amazon.
  • Wall Sit – :60

Challenges:

  • Ab Challenge: 10 Crunches, 10 Bicycle Crunches, 10 Leg Lifts, :10 – :30 Plank
  • 10 Burpees

Bonus: Modern Mom Hip Strength

Since we have lots of newbies and today is a short day, we are adding in a great bonus workout. Modern Mom Hip Strength is a video we’ve been doing for a few months now. Not only does it help you slim down and trim fat from your thighs, it also builds great hip strength! 4 minutes per leg…easy to fit into your routine today.


It’s late in the week which means it’s time to start thinking about our long runs. Planning ahead is key to making it happen and making it a great run. Think about what day is best for you, what time fits best with your lifestyle and schedule, and what you should be eating and drinking between now and then. Start hydrating now!

What’s your plan? Tell us about it and make yourself accountable to make it happen and successful.

The fire is burning Crew…keep stoking those flames and let’s watch it grow!

screen-shot-2017-03-01-at-8-04-16-pm

Day 4: Refuse to Give Up

screen-shot-2017-01-04-at-5-57-46-amGood morning! Rough night for me in Florida…it is WAY TOO HOT HERE! UGH!

I refuse to turn on the AC in January but we sleep with the windows open and I gave in and let Silas sleep with me last night. MISTAKE!

He tossed and turned in the heat and made me miserable…but I refused to give in and turn the AC on. Suffered through, overslept a tad, and will require a nap today.

No more giving in to little man sleeping with me…no giving in to the electric company in January, and no giving in on missing my workout!

Anyway…I did end up sleeping a little late so I will  end my rant now and get to the workout. 😉

Day 4 exercises: 2 sets of 10 

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

  • Mountain Climbers (Slow) – use a slow deliberate motion here to engage your core!
  • Standing Oblique Crunch
  • Russian Twists
  • Plank – :60 (Your Choice)

Ab Bonus: 50-100 Crunches 

Bonus Challenges: 

  • Burpees – 20
  • Push Ups Beginner – 5
  • Push Ups Advanced – 15
  • Squats – 60

Speed Work: Loved seeing the speed yesterday! Let’s see some more!

  1. 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.

  2. 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.

  1. Track: Run two laps. On the straights, accelerate and hold top speed for 20 meters. Walk the curves.
  2. Trail: Intersperse an easy run with 3 to 4 20-second, moderate-intensity surges.
  3. Hills: Do an easy run that incorporates three 20-second climbs, each one at a moderate effort.

Sometimes we have to fight for what we want. Fight for time, fight for energy, fight for the mindset to get it done…

Don’t give in Crew. If you want it…fight for it!

screen-shot-2017-01-04-at-6-11-49-am

 

Day 8: Insanity Is…

screen-shot-2016-11-07-at-8-29-21-pm

Yea yea…we know….insanity is doing the same thing, over and over again, but expecting different results. That’s usually true…unless it’s ab day…then doing the same thing over and over again will bring different results. Nice, strong, trim ABS!

Our Tuesday and Thursday Ab routine is the same as last week. The only difference….now we’re stepping it up to 3 rounds. 3 rounds of each exercise for the rest of the month. In this case, insanely doing the same routine over and over while bracing that core will bring awesome results!

Day 8 exercises: Abs – 3 rounds – :30 each exercise for all exercises = 1 round

****Click here or how to videos****

  • Roll Up
  • Pilates Scissors
  • Bird Dog Crunch – Right Side
  • Boat Pose
  • Bird Dog Crunch – Left Side
  • Side Plank – :30 each side

Daily Abs

Bonus: #DailyAbs – In the spirit of INSANITY and doing the same thing over and over again….it’s back to our #DailyAbs!

3 rounds….1-2 minutes per round + a short rest in between sets = an extra 10 minutes. It would be INSANE if you couldn’t find the time! Come on Crew you got this!

 


five-minute-plank

Extra Credit: #5MinutePlank

What’s Ab day without a 5 minute plank?

This is a moving plank so you aren’t holding the same position for very long. Stick with it and prove to yourself just how strong you are!

 


Sarah’s Calorie Burn: Throw in a little extra calorie burn if it’s a rest day form running!

  • 25 Squats
  • 60 Jumping Jacks
  • 20 Push Ups
  • 50 Crunches

Speed Work: The “Short” Ladder – Check out this week’s speed work by clicking here for Monday’s post and scrolling down. Do you have a plan to get your speed work in?


People often call runners “insane” because we push ourselves past normal limits. We endure pain when others would quit. We get up early, have crazy workout routines, and skip “normal” fun stuff to sweat, have sore muscles, and lose toenails.

But we know the truth. Although runners might be “insane” to a normal person, insanity is…the definition of fun!

Don’t be normal…normal is boring. Be awesome…be different…be a little insane…Be you!

And by that I mean…get up and get to work on those abs Crew! 😉

Day 7: How Does Your Hip Drop?

screen-shot-2016-11-07-at-5-35-12-amGood morning and happy Monday Crew!

Continuing this month’s focus on “All In the Hips” we must talk about side to side stabilization and hip drop. No we’re not talking about the heel drop in your shoes, we’re talking about the way your hips line up when you’re running.

Do you stand tall when you’re running, or does your body involuntarily lean to on side causing your hip to drop to an unnatural level?

I found a really good article on hip stabilization on RunnersConnect.com called, Hip strength and running form: The role of hip drop in running injuries. I won’t recap the entire article for you as the link is above, but it is important to know that many runners who suffer injuries have weak hip stabilizing muscles. Among these muscles, the ones which are most often weakened in injured runners are the abductors and external rotators.

research by Irene Davis at the University of Delaware has shown that one good predictor of future injuries in healthy runners is a mechanical evaluation of hip mechanics: runners who have excessive hip adduction (opposite of abduction) and internal rotation are at an increased risk of developing injuries in the knee and IT band.

The logic is pretty simple, then: weak abductor and external rotator muscles cause excessive adduction and internal rotation during running, since the hip muscles aren’t strong enough to resist the forces from ground impact.

This slideshow requires JavaScript.

Here’s a few pictures of me at RNR Savannah this weekend. I look happy and of course I’m smiling as always, but the knee pain was real and it kept me from taking that left turn onto the highway to complete the full marathon as I had signed up for. I was happy with my half marathon finish….but I am guilty of weak hips and here is the proof.

Totally guilty of hip drop. Especially later on in the race when I get more tired and lazy about my form.

Want to find out if you need to work on stabilization and getting those hips in line too? Find a race photo, or use a mirror, camera, or a friend to evaluate yourself to see if your hips tilt when you’re in the stance phase of your stride, particularly if you have had knee or IT band issues in the past…or feel a little niggling in your lower extremities now.

If you do find that your hips are dropping, we can fix it either by overriding your “natural” gait habits and practicing “standing taller” when we run and by doing strength exercises to shore up our weaknesses.  Fortunately, after adding hip strengthening exercises and practicing standing tall and keeping your pelvis level for a while, it will become automatic, overriding the old stride pattern in your brain. YAY…there is hope! 🙂

These exercises are for everyone so even if you don’t suffer from poor running form, eventually your hips will grow weaker and you may find this becoming a reality too. Work on hip strength now to avoid pain and injuries in the future.

Day 7 exercises: Hips/Glutes – Follow video below

  • Side Leg Pulse
  • Side Bicycle
  • Leg Stir
  • Big Circle
  • Hot Potato
  • Back Butt Press
  • Forearm Plank – :60
  • Pigeon Pose – :30 each leg

Seems like a lot…but in reality this workout takes about 5 minutes total for both legs. Don’t forget to start the video over with the opposite leg!


Bonus: Clamshell – 3 sets of 10 (each side) – Perfect addition to today’s hip/glute workout and an exercise we can do daily without any worry of “overdoing” it. Add some difficulty by using a resistance band around your knees.


Sarah’s Calorie Burn: Want to burn some extra calories today? Sarah has extended a little side challenge to us for this month that I am going to include each day. It’s a quick way to burn some extra calories so if this is an off day from running and you want to get your heart rate up a bit more, throw it in!

  • 25 Squats
  • 60 Jumping Jacks
  • 20 Push Ups
  • 50 Crunches

Lots of fun stuff to do on a Monday….but what else are Monday’s for other than a little hard work? 😉


Speed Work: Speed work can be done any day of the week but should be a few days in advance of your long run to give your legs a chance to recover fully before another “effort session”. If you go long on Saturday, get your speed work done by Wednesday. If you wait till Sunday to get those extra weekly miles in, you can safely wait till Thursday for speed work. But don’t put it off. Get it done because we know that speed work has MANY positive effects on on our running. Better breathing and lung capacity during our workouts being a huge motivating factor!

Workout: The Short Ladder 

This is a tough workout but once it’s done…man on man do you feel like a total badass! here’s how to set it up. I’m calling it the “short ladder” because I’m leaving out the 1200m this week. Baby steps…

  1. Warm up – 1-1.5 miles slow and easy – Rest 2 min
  2. 1600 – 1 mile – Don’t go all out…yet – Rest 2 min
  3. 800M – 1/2 mile – Speed up a little from your mile – Rest 2 min
  4. 2 x 400M – 1/4 mile – These should be your faster intervals – Rest 2 min between and after
  5. 800M – 1/2 mile – Back off the 400m speed but still give it some power! – Rest 2 min
  6. 1600m – 1 mile – This will be hard…but you can do it! Don’t give up!
  7. Cool down – 1 mile – This mile will feel easy and should be at your long run pace. Take time to breathe and just bring your heart rate down.
  8. STRETCH!! This is just as important as the rest of your workout. Don’t skip it. Your back, hips, glutes, quads, hamstrings, and calves will thank you! Here’s our 7 Key Stretches for Runners. Throw in a final pigeon pose just because it feels so good!

Don’t have time? Make time! This is for YOU! You need it. You deserve it! You will love yourself when it’s over! Get to work Crew and make it a fabulous Monday! 🙂

screen-shot-2016-11-07-at-6-16-14-am

Day 1: Steer Yourself

screen-shot-2016-11-01-at-5-11-05-amYou’re determined! You’re smart!

You’re ready for a brand new start!

I can hoot, holler and cheer, but only YOU can decide the direction you will steer.

Today, YOU choose the path your feet will take.

Active, healthy, and STRONG…is this the choice will you make?

screen-shot-2016-11-01-at-5-16-17-am

Hello November! Hello cool weather!

NOW is the time to commit to a healthy holiday season.

Don’t wait till you let yourself slip, cause you know those bad choices go straight to your hips!

You don’t have to skip ALL the yummy treats…but be smart!

This November it’s all in the hips, so choose wisely….

Eat healthy, get active, be strong, and run with your heart!

Day 1 exercises: Abs – 2 sets (:30 each move + Side Planks)

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

  • Roll Up
  • Pilates Scissors
  • Bird Dog Crunch (right side)
  • Boat Post
  • Bird Dog Crunch (left side)
  • Side Planks – :30 each side

Bonus: 50 Crunches (2 sets of 25) 


screen-shot-2016-11-01-at-5-52-04-am

Speed Work: Want to get faster, breathe better, make those longer runs feel easier? The magic pill is sweaty and intensity!

Remember that mile we did a few weeks ago? Time to break it in half and dial up the speed. This week’s workout = 800s. Take that mile time that you wrote down, break that time it in half (1/2 mile) then run 800s (1/2 mile) just a tad faster. Then take a 1-2 minute rest. Stand still, breathe deeply, drink some water, then go at it again!

Workout: 6x 800M

  1. Warm up (1-1.5 miles)
  2. 800M 6X (3 miles)
  3. Cool down (1-1.5 miles)
  4. Total of 5-6 miles

The time is NOW Crew! Get up, get moving, and let’s kick off November on a good start! 🙂

screen-shot-2016-11-01-at-5-50-38-am