Day 15: Halfway There!

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Technically…we’re OVER halfway there. With only 28 days in February, this is our first 28 Day Challenge. Take advantage of the short month and KILL it Crew!

13 days left. Keep pushing and finish the month strong!

With that said…it’s time for an “easy” day. Who’s up for some yoga to stretch out those tight legs and hips? ME!!!

Day 15 exercises:

Challenges:

  • Superman – 1:30 (90 seconds)
  • Push Ups – 40
  • #MadManMartin Plank Challenge – 1:30 (90 seconds)

Bonus: Code of Abs 

Looking for a little something more today? Throw in a few rounds of this Code of Abs workout and fire up that core!

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Speed Work: You’ve seen it three times now…what are you waiting for? Go get you some speed!

Workout: 800M, 400M X 3 or 4

  1. Warm up – 1 – 1.5 miles slow and easy. Get your hear pumping and your breathing going
  2. 800M (1/2 mile) – Remember those times I gave you for 400’s? Double that and slow it down just a tad. (See times below)
  3. Rest 90 seconds – walk, jog, or stand still and breahte
  4. 400M (1/4 mile) – Do not run these too fast. Remember the key is to be steady here. So you shouldn’t be running these at top speed. Take your 800M (1/2 mile) time and cut it in half.
  5. Rest 90 seconds – walk, jog, or stand still and breathe
  6. Do it all again!
  7. Repeat this cycle 3 -4 times. 3 times = 2.25 miles / 4 times = 3 miles
  8. Cool down – 1 – 1.5 miles slowly to bring your heart rate down keep your legs moving

1/4 Mile is equivalent to 400 meters or one lap of a standard-sized track while 800 meters is 1/2 mile or 2 laps around a standard-sized track.  Here’s a few examples of where your interval times would range, depending on your mile time.

For this workout, you should take the times below and slow them down just a tad. I run 400M in about 1:45 – 1:50, so for this workout, I’ll run 800M in 4:05-4:08 and the 400M in 1:55 – 2:00. You can do this. Don’t overthink it. Just go out and run a little faster than you’re used to! 🙂

During a conversation pace run, if you average a:

  • 14:00/mile, you should run the quarter-mile in 3:00.
  • 13:00/mile, you should run the quarter-mile in 2:45.
  • 12:00/mile, you should run the quarter-mile in 2:30.
  • 11:00/mile, you should run the quarter-mile in 2:15.
  • 10:00/mile, you should run the quarter-mile in 2:00.
  • 9:00/mile, you should run the quarter-mile in 1:45.
  • 8:00/mile, you should run the quarter-mile in 1:30.
  • 7:00/mile, you should run the quarter-mile in 1:15.

When that moment comes when you want to quit…think about all those who don’t have the strength and ability you do, then…

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Day 15: WAAAAOOH We’re Halfway There…

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Take my hand…we’ll make it I swear! WAAAAAOOOHHH….livin’ on a prayer!

Just barely hanging on this month? The holidays can make us feel like any moment we could collapase from exhaustion! Hold on Crew…we’re halfway there! Christmas is right around the corner and the month is half way over. Don’t give in to the sweets or the stress. Keep pushing!

Today’s workout is made JUST for runners! It’s an active strength workout that includes stretching and strength. I think we’re gonna like it! Love the straight arm push ups….and remember back in the day when we did that scorpion pose? Yep! Doing it again!

Day 15 exercises:

  • Popsugar Strength Workout for Runners – 10 minutes
  • Bonus: 5 Minute Core Workout for Runners with Anna
  • Extra Credit: Sarah’s 12 Days of Christmas – Days 1-4

Bonus: 5 Minute Core Workout for Runners – Have a little more energy left and an extra 5 minutes? Work through this PopSugar Core workout for Runners!


Extra Credit: Sarah’s 12 Days of Christmas – Days 1-4

  1. Day 1 – 1 minute skaters
  2. Day 2 – 20 Squats
  3. Day 3 – 15 Push Ups
  4. Day 4 – 10 Superman

Speed Work: Seeing some killer speed workouts this week! If you’re going long on Saturday, you should’ve already got your speed work done so you have time to recover. If you like to go long on Sunday, you’ve still got time….throw in some speed today! Here’s the workout.

6x – 8X 1/4 mile repeats

Warm-Up  5:00 jog followed by your choice of Dynamic Movements (high knees, butt kicks, leg swings, sideways shuffles, skipping, etc)

Work-Out – 6-8 x 1/4 Mile Repeats at a pace that is :30 faster than your race pace.

*2:00 standing or walking rest in between each one.

1/4 Mile is equivalent to 400 meters or one lap of a standard-sized track.  Here’s a few examples of where your interval times would range, depending on your mile time.

  • If you run a 13:00/mile, you should run the quarter-mile repeats in 2:45
  • If you run a 12:00/mile, you should run the quarter-mile repeats in 2:30.
  • If you run a 11:00/mile, you should run the quarter-mile repeats in 2:15.
  • If you run a 10:00/mile, you should run the quarter-mile repeats in 2:00.
  • If you run a 9:00/mile, you should run the quarter-mile repeats in 1:45.
  • If you run a 8:00/mile, you should run the quarter-mile repeats in 1:30.
  • If you run a 7:00/mile, you should run the quarter-mile repeats in 1:15.

Cool-Down  5:00-10:00 easy jog (you’ve earned it!)


Stretching: I’ve neglected to talk much about stretching lately but you I hope by now you are doing it without tons of reminders! Remember that runners who stretch before they get injured have less chance of being sidelined! So before you quit for the day, run through our 7 Key Stretches for Runners!

We’re halfway there Crew…keep pushing! Instead of livin’ on a prayer, we’re livin’ on a healthy, active lifestyle that keeps our energy up and enables up to push through this stressful month. Don’t forget to take a moment to reflect on your year and share with us your most thankful moment today!

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Day 15: Drink More Water

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Good morning Crew! Time to work those abs and what better way to kick off our Tuesday then another water challenge!

Are you getting enough water? Maybe you should have a glass right now!

We all know that drinking lots of water helps keep runners hydrated but do you really know how important it is for our body and our performance?

Rebecca Scritchfield, a Washington D.C.-based nutritionist and ultra marathoner said, “The importance of hydration cannot be overstated, and for most busy runners, it can be hard to remember that water bottle.”

With busy lives, sometimes it’s hard to remember to drink enough water. Like anything else, it takes a while to form a habit. But getting this part of our training in check could mean a world of difference on the road.

Check out this study by the University of North Alabama for the  American College of Sports Medicine,

Researchers rounded up 13 distance runners and had them run a 75-minute evening run, followed by a 10K time trial the next morning on two separate occasions. They monitored sweat loss, hydration and 10K performance in both instances. The difference between these two evening/morning runs was how much the runners drank. After one of the evening runs, they rehydrated 75 percent of their sweat loss, which is typical of what many runners do. After the other evening run, they rehydrated 150 percent of their sweat loss, which is what the American College of Sports Medicine suggests.

The difference in 10K performance the following morning during both experiments was striking. When runners replenished 150 percent of their sweat loss, their 10K times were on average over a minute faster, which was a three percent improvement over running at the 75 percent hydration state. Put into other terms, that could be the difference between a 4:00 and 3:52 marathon.

That’s an EIGHT minute marathon difference, just from being hydrated!

Here’s a few more tips on the benefits of drink water and ways to help you drink more!

Confused about how much water you should be drinking each day? Here’s a great chart showing us a good water consumption for us AND our children. Yes…kids need to drink more water too!

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Todays’ extra credit challenge: DRINK MORE WATER!

Who will take this water challenge an extra step today and get their kids in the mix? Talk to them about why water is important and take a pic of you all enjoying a glass of water for the Crew. 🙂

Day 15 exercises: Abs – 3 rounds – :30 each exercise

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

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

Bonus: The Hollow Rock 

Well known in the CrossFit world and a perfect core exercise for runners, this exercise is easier said than done. Lying on your back with your arms raised up behind your head, begin rocking by lifting your feet and legs up and then simultaneously lifting your upper body and arms. Your body should move like a rocking chair, while engaging the abs throughout the movement.

Watch the tutorial video below for how to do it and ways to modify the move for anyone who’s never done it before.


Speed Work: Have a plan to get your speed work in this week? Without a plan, it’s easy to let it slip by! Click here and scroll down for this week’s speed work.


Ready to take your abs to the next level? Bust out today’s 3 rounds + the bonus + the extra credit water challenge and don’t forget to get your kids involved too! Remember, everyone benefits from drink water but runners need even more!

Have a terrific Tuesday Crew!

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Days 15 & 16: Run with Heart

purpose-of-runningAs runners, our weekends are usually full of long runs, races, early bedtimes, rolling, stretching…and lots of other fun running related stuff.

No matter what your plan is…a long run or a race…run with purpose, not to win but to test your own limits and to give it all you’ve got!

Run with purpose. Run with heart!

I’m racing on Sunday so I’ll be switching it up and doing arms on Saturday and running long on Sunday. What’s your weekend plan? You must have a plan to get it done or life will get in the way! Make a plan and get it done!

Day 15: Long Run + 7 Key Stretches for Runners + Bedtime Plank 

Day 16 exercises: Arms – 3 sets of 10

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

  • Halo Curl
  • Shoulder Press with Rotation
  • Push Ups
  • Elbow Kiss
  • Bedtime Plank Daily Abs

Saturday & Sunday Bonus: #DailyAbs – Yes it’s arm day…but after setting those abs on fire yesterday, let’s kick it up a notch and get those abs burning again! 3 rounds of Daily Abs! 3-4 rounds Saturday AND 3-4 rounds Sunday. Who’s up for this extra challenge this weekend??

Sore abs? Good…it’s working! 🙂

So what are we doing this weekend? Ummmm running of course!

Kill it this weekend Crew!

Run with purpose, run with heart! Give it your everything you’ve got!! 🙂

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Day 15: Don’t Get Comfortable!

dont-get-comfortableDid you know that when we run, we add hit the pavement with 3-4 times our body weight on each footfall?

3-4 TIMES OUR BODY WEIGHT!!!

If you ever wondered why strength training is crucial for runners…now you know! If you’re comfortable with the weight you’re using, it’s time to step it up and get out of your comfort zone!

In order to fully maximize performance, endurance athletes should improve their overall strength in relation to their bodyweight. That means adding heavier strength training into the mix. Building strength helps runners absorb force better when their feet crash into the pavement and produces more force to propel us off the ground. Which all happens in the blink of an eye.

How do we build more strength? We add more weight to our exercises…and the perfect place to to start is our squats and deadlifts. If you’re working out from home, use your heaviest weights for these exercises today. If you find that’s it’s easy, it’s time to think about getting some heavier weights!

If you’re hitting the gym, pick up weights heavier than you’re used to.

Adding heavier weight targets type II muscle fibers — those responsible for power generation and maximal strength. By increasing type II muscle fibers, runners will be able to produce and absorb more force even over distance. Think about it…every time you hot the pavement, 3-4 TIMES YOUR BODYWEIGHT crashes into the ground.

Are you comfortable? Time to step it up!

Not only are we adding weight, we’re also adding reps! This week we move up to 3 sets of 15. You got this!

Day 15 exercises: Legs/Stability – 3 sets of 15 

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

  • Donkey Kicks + Fire Hydrants – Have some leg weights? Add them!
  • Weighted Squats
  • Deadlifts
  • Plank – Your Choice (:45 2X)

Bonus: Weighted Hip Thrusts – Everyone really seemed to enjoy them and after Cris Denniston mentioned them yesterday, I knew it was time to throw them back in the mix. Here’s a reminder on how to do them.

Weighted Hip Thrust: With a dumbbell resting in the crease of your hips, sit on the floor with the bottom of your shoulder blades touching a bench or couch or even a chair if it’s study and won’t hurt your back. Drive through your heels and thrust your hips up toward the ceiling while contracting your glutes. Your torso should be parallel to the floor. Lower and repeat 8 to 10 times for 3 sets.

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Speed Work: Everyone has been killing it tis week and I’m sure I’ve some of your awesome posts, but I’ve been watching for it and am sad to say speed work has not been on the menu for many of you. Jennifer Moro-Ortiz killed her 10 x 400s yesterday…is Jen the only one who wants to get faster and building better breathing economy? I know that’s not true!

If you’re going long tomorrow or Saturday, sorry Charlie, you’ve already missed the speed work boat this week. It’s too close to your long run to have enough time to recover fully. Next week, PLAN BETTER!

If you’re going long on Sunday, you still have time. I’d LOVE to see some awesome speed work today!! Click here to find this week’s workout and the pace you should be running for each 400M interval.


Next up…STRETCH! If you had a hard time with yesterday’s back bend, you need to work on overall flexibility. I know what you’re going to say, I’m too old, I’ll never be flexible again, it’s nit worth worrying about. WRONG! Flexibility takes effort and practice, and after a few months of consistent stretching, I am able to get down into a full straddle!

It really is difficult to exaggerate the importance of hip flexibility and strength for every athletic activity.

The hips provide most of the incredible power and force that our lower body can generate for running and jumping, and deficiencies in strength and flexibility in this area of the body can mean the difference between a winning performance or a painful end to the game.

Beyond just getting stronger and more flexible to improve our running, issues with our hips can negatively impact your daily life. Possible issues include pain, decreased mobility for activities such as stooping and squatting, and even difficulty with simple daily encounters such as jumping over a puddle in the street.

Straddle Stretching: Throw in some straddle stretching today. Watch the video below to see all the key points in our legs that benefit from this stretch. No I don’t want to you go and spend money on the Kinesiologial stretching programs, but this will show a few quick ways to ease into this awesome stretch. I’d love to see some straddle pics today! 🙂

Don’t forget our 7 Key Stretches for Runners + a good Pigeon Pose! Take the time after your workout, our save it till later when you’re relaxing in front of the TV. No matter when you do it, please stretch out those glutes, hamstrings, quads, calves, and back….long runs are coming!

It’s strong Thursday Crew! Because….you never know who you’re inspiring! 🙂

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Day 15: Stepping Up

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We’re at the halfway point…and it’s Monday! Time to step it up and become the best version of yourself!

If you’ve already fallen behind or failed to get a good start, now is the time to shake it off and move forward. Forget about the days you’ve missed…don’t worry about “making them up”.  Brush it off, get focused, and commit to a strong finish!

Stepping it up not only means recommitting to finish strong…it also means it’s time to add another set to our daily exercises. 3 sets of 10 for this week Crew….let’s rock it out!

Day 15 exercises: 3 sets of 10 

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

  • Jumping Jacks (50 2X)
  • Walking Push UPs
  • Forearm Plank Jacks
  • Inchworm with Shoulder Taps
  • Plank Challenge Day 15 – Boost Your Heart Rate (:45 3X)

Plank Challenge – The “Boost Your Heart Rate” Plank puts together a few of the planks we’ve done so far this month. Take your time and do each step correctly the first time then power through sets 2 & 3 to get your heart beating faster! Here’s the steps

  1. Start in a low forearm plank
  2. Do two plank up-downs.
  3. Bring each knee to its opposite elbow.
  4. Do 5 plank jacks.
  5. Repeat for :45
  6. Do 3 sets

Here’s the “Boost Your Heart Rate” how to video

Bonus: Ab & Squat Challenge Day 15:

  • 20 Sit Ups
  • 30 Crunches
  • 20 Squats

Arm Bonus: #SlenderSexyArms – Bringing back another of my favorites! This Slender Sexy Arms bonus workout won’t take long but it will make your arms burn! I know a lot of you don’t like jumping jacks…and for this workout, I usually simplify that move too. For the jumping jack portion, don’t jump, focus on the arm portion and really feel the power in your arms just doing the up and down arm movement with your weights.

You do not need heavy weights for this…I use small 2 pound dumbbells. If you don’t have small weights, grab some water bottles or something that is lighter than what you normally use on arm day.

Slender sexy arms

Speed Work: 4x 400M – At first this workout might not seem to taxing but I want you to run these 400M (.25 mile) at 95% effort so basically at almost your top speed with a half mile recovery in between each set of 400 meters. Here’s how to set it up.

  1. Warm up – 1-1.5 miles slow
  2. 400M sprint at 95% effort
  3. half mile recovery – slow (1 minute slower than your normal easy pace)
  4. repeat 3 more times
  5. cool down 1- 1.5 miles slow
  6. Total workout should be 5-6 miles with 1 mile total of fast splits

If you watched some track and field this weekend and caught any of the 400M races, you can see how taxing this distance at an all out speed can be. Those 1/2 mile recovery jogs are important so don’t skip or shorten them. Of this 5-6 mile workout, only 1 mile (4 x 400) should be done at your all out speed. Questions? Please ask! Reach out to your Crew in our FB group here or send me a private message here and let’s chat about it.

You can do this workout on a track, treadmill or in your neighborhood with a GPS watch. Don’t overthink it…just go out and start with a slow warm up, then push pace for a quarter mile, jog slow for a half mile, repeat this process 4 times, then recover with a nice and easy mile to mile and a half cool down.

The best way to get your speed work done is to plan ahead so you are mentally and physically prepared for it. Make sure to leave a few days in between your hard workouts and other effort sessions (hill work, tempo run, long run).

Rise up and be the best version of yourself Crew….your world is waiting! Shine and sparkle with sweat and give it all you’ve got!

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Day 15: Halfway Through!

halfway throughCan you believe we are halfway through July? Where is the time going??

Are you using your time wisely or are you wasting the month?

If you’ve already fallen behind, now is the perfect time to jump back in and get to work. Two weeks left…and 2 weeks of working hard is better than sitting around doing nothing!

Day 15 exercises: 3 rounds of 10

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

  • Reverse Curl
  • Hammer Curl
  • Kettle Ball Squat + Overhead Press
  • Air Punches – :30
  • Burpees
  • Plank – :45 (2X)

If you’re getting bored with the regular forearm plank…switch it up and throw in a side plank, plank jacks, full arm plank, or any other plank you feel like doing. There are so many options! If you want some ideas look in our Facebook group files for the 30 Day Plank Challenge PDF. If you choose any kind of side planks…do both sides! Tell us what plank you chose in your Day 15 post.

Bonus: #DailyAbs Daily abs

3 rounds of 10 with burpees will be a great arm workout on its own…and I really liked the Daily Abs routine from Wednesday, so I am throwing it in the mix again today. This workout is quick and since it’s almost the weekend…let’s get those abs burning and ready for a log runs in sports bras with no shirts and bikinis at the beach or by the pool! 😉

When you’re done…take a few extra minutes to stretch out your muscles and get ready for our long runs this weekend.

What’s on your schedule? Have a plan to make it happen? Remember that in order to have a successful long run you must plan ahead to eat well, stay hydrated, and be rested. Tell us what your plan is so you’re ready to kill it this weekend!

Get to work Crew….and have a fantastic Friday! 🙂

Fantastic Friday