Day 16: High Intensity Booty Work

screen-shot-2017-02-16-at-5-44-52-amQuick workout, high intensity…it’s leg day!

Strength and stamina is the name of the game. Let’s do this!

Day 16 exercises:

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

  • Donkey Kick workout (see video below)
  • Moving Clamshells – 3 sets of 10
  • Side Lying Leg Raise – 3 sets of 10
  • Plank – :60
  • Wall Sit – :60

Challenges:

  • Superman – Rest day
  • Push Ups – 40
  • #MadManMartin Plank Challenge – 2:00 (120 seconds!)

Bonus: 7 Key Stretches for Runners

Loved all the yoga yesterday! Let’s keep up that wonderful stretching today and finish it off with our 7 Key Stretches for Runners.

Donkey Kick Workout:


Speed Work: WHOOOHOOOO for SPEED!! Some awesome speed work happening this week! If you haven’t gotten yours done yet…today is likely the last day to get it in before resting up for long runs this weekend. Here’s this weeks workout.

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.

Today’s workout is a doozy…fast, high intensity that will leave you sore and tired. But oh man that’s a good sore. Let’s knock it out and have a great day Crew! 🙂

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Day 16: Run With Your Arms

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What happens when your legs are tired but your run isn’t over? When you are exhausted, close to the finish line, look up, and see a big hill you have to climb?

According to the Breakingmuscle.com article, “The Ups And Downs Of Running: How To Properly Run Hills And Stairs,” in order to run uphill most efficiently runners must:

Use your arms! Arms are [the] key to running and sprinting, and are especially useful for anything uphill or anything utilizing knee movements. I cannot emphasize the use of the arms enough. The action of the arms essentially move the legs, so remember this anytime you walk, run, sprint, bounce, lunge, jump, or hop. Arms should be kept tight, bent at ninety-degree angles and close to the sides. The arms correspond with the legs – opposite arm matches with opposite leg – so work on matching the timing between both upper and lower body.

Just like a car, we need to shorten our stride and use our arms to power us up hills. With our arms being so important in these situations, we must spend some time making them stronger!

Day 16 exercises: 3 sets of 10

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

  • Bicep Curls
  • Shoulder Press
  • Tricep Overhead Extension
  • Plank – :60 (plank of your choice)

Bonus: Do the Challenge exercises! Even if you haven’t jumped on the “extra challenge” band wagon, today is the day to do a little more and work those arms! Push ups and burpees are great ways to build strength in our arms which will help us power up those hills and stairs when we’re tired. Beginner push ups are fine…and skip the push ups when you do the burpees. I know burpees are hard and scary, but you can do them and you will burn TONS of calories in the process!

Challenges:

  • Burpees – 40
  • Push Ups Beginner – 12
  • Push Ups Advanced – 60
  • Squats – 80

Speed Work:  Climb ladders

Ladder workouts are speed sessions that vary the length of the work intervals in incremental steps and are a great way to get a mix of several high-intensity running paces in a single session. Go to the track or use your GPS watch to track your distance., warm up with 10 minutes of easy running, and try one of these ladders. Run each interval slightly faster than the preceding one, and jog, walk  400 meters (or just stand still and breath deeply) between each interval.

Starter ladder: 400M (1/4 mile), 800M (1/2 mile), 1600M (mile), 800M (1/2 mile), 400M (1/4 mile).

Advanced ladder: 200M (.1 mile), 400M, 800M, 1200M, 1600M, 1200M, 1000M, 800M, 400M, 200M

No matter what choices you made over the weekend…it’s time to shake it off and get back to work. Set the tone for the week and make good choices today!

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Day 16: Hip Hip Hoo Ray for Friday!

screen-shot-2016-12-15-at-8-22-18-pmWho doesn’t love Fridays?!?!?

There’s so many reasons to be excited for the weekend…but of course for us runners…it’s all about that long run! 😉

What’s your long run plan this weekend? Racing? Long training run? Just feel like getting your runner’s high?

Whatever your plan is…let us know so we can support you and cheer you on!

But wait…before we get to the weekend we have one more day of hip work! You know the drill…Modern Mom’s Hip Workout is one of everyone’s favorites. No bonus today…just hips, Sarah’s 12 Days of Christmas and STRETCHING!!

Oh wait…no bonus but there is some extra credit…take a picture of your favorite stretch. It can be one of our 7 Key Stretches for Runners or one of your favorites.  Show us how you get limber before your long run!

Day 16 exercises:

  • Modern Mom Hip Workout for strong trim hips
  • Sarah’s 12 Days of Christmas – Days 1-5
  • Extra Credit – Show us how you get limber!

Sarah’s 12 Days of Christmas – Days 1-5

  1. 1 minute skaters
  2. 20 Squats
  3. 15 Push ups
  4. 10 Superman
  5. 1 minute jumping jacks

Extra Credit: Show us your favorite stretch. Choose one from our 7 Key Stretches for Runners or show us your favorite!

I’ve forgotten all about our daily one minute plank this month…OOPS! We’re already doing some good core work this month but before you clean up and go on with the rest of your day, knock out one :60 plank of your choice and let us know which one gets your core working the most!

Remember to let us know what’s on your schedule this weekend and SMILE cause…

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Day 16: Super Happy Fun Time!

screen-shot-2016-11-15-at-8-36-54-pmShort and sweet today y’all.

Heading to track while the moon is high then a field trip with Silas’ class to Sweet Pete’s Candy Shop! Busy busy day ahead but no excuses…I will get in my Super Happy Fun Time!

Hips, Jennifer’s Bonus “Super Happy Fun Time” and SPEED WORK!!!

Watch the 2nd video for today’s bonus and our October 30 Day Challenge Winner!

GETT ITT Crew!

Day 16 exercises: Hips – Follow video below

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

Bonus: Jennifer’s Super Happy Fun Time and Squat Walk 🙂

  • 2 sets of 10 on each leg for both exercises

Check out the video below for the exercise Jennifer Stoner showed us last week and which happened to be the exercises my PT had me do on Monday. Good stuff y’all. If you don’t have a resistance band just do the exercises without it. You’ll still get a good burn!


Speed Work: 3-4 x mile repeats

Click here and scroll down for this week’s speed work. I haven’t seen any mile repeats yet…did I miss them? Get that speed work done Crew!


Please congratulate last month’s challenge winner! She works hard every day and this medal is well deserved! Who will it be for November? We have a lot of people stepping up so it’ll be a tight race. Keep up the hard work.

Rise and Run Crew…then get you some Super Happy Fun Time! 🙂

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Day 16: Short and Sweet…

short-and-sweetToday’s workout is short and sweet so let’s get it done and move on to the weekend!

It’s an early up and out the door for me and some Jax Crew members so I’ll let you find your motivation to get today’s ab work done. 3 sets of 10 + a few rounds of Daily Abs and you’re good to go!

But hey…our workout is short and sweet so all the more reason to watch what you eat! 😉

Day 16 exercises: Abs – 3 sets of 10

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

  • Crunches
  • Dumbbell Side Bends
  • Russian Twists
  • Plank – Your Choice (:45 2X)

Bonus: #DailyAbs Daily Abs

How many rounds do you have in you today?

All that’s left is thinking about your weekend plan. Hydrate, rest, think about your pre-run meals, and STRETCH!

Don’t forget what we’ve done this week. Throw in a back bend and a straddle stretch to open your back, shoulders, hips, thighs, and hamstrings. So many areas hit with just two stretches.


Quick Racery update from last night. If you logged some miles screen-shot-2016-09-15-at-6-29-08-pmafter about 6:30pm those aren’t counted in this update.

The top teams are pretty neck and neck. I know we’ve got some serious miles being logged this weekend so I’m excited to see where we stand on Monday!

Love you all and will see you after 22! Time to chase some dreams…run out of breath…then keep running! 🙂

chase-dreams-keep-running

Day 16: No Gym Required

this is my gymYou joined the Core Crew because you realize that to perform at your full potential, you need to do more than just run. You need to target areas that you may not normally pay attention to, like flexibility, balance, and mobility, and strength.

Not only will strength training help you improve your running performance, studies have shown that add a strength routine can also improve body composition by helping you decrease your percentage of body fat, helping you look leaner and burn additional calories.

Multiple studies show that regular strength training can improve running economy (how efficiently the body uses oxygen) by as much as eight percent, which translates into more speed and better muscle endurance. Of course it makes sense for runners to focus on their most important body part—their legs!

So if you’ve been skipping leg day because you feel like your legs get enough of a workout…think again…our leg days are just as important! The best news? No weights and gym required! 🙂

Day 16 exercises:

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

  • Frogger – 30 2X
  • Butt Kicks – 50 2X
  • High Knees – 50 2x
  • Side Lying Leg Lifts – 30 2x each leg
  • Single Leg Directional Hops – 2 sets of 10x each leg
  • Plank Challenge Day 16 – Wide Grip Push Ups (12 reps 3x)

Plank Challenge Day 16 – Wide Grip Push Up

  1. Walk your hands slightly wider than shoulder-width, feet hip-width.
  2. Maintaining a strong core, bend your elbows to create a 90-degree angle biceps to forearms.
  3. Press back to your start position.

wide grip push up

Bonus: Ab & Squat Challenge – Day 16 

  • 25 Sit Ups
  • 30 Crunches
  • 45 Squats

Extra Credit: Go Run! – Running is still a great workout for your legs and Tuesday is a great day for speed work! If you are doing speed work today….do your leg strengthening afterwards starting with your running drills while your still tired from that run.

Speed Work: Missed our speed work in yesterday post? Click here to see how much fun you’ll have today! 😉

That’s all she wrote for Tuesday! No wait…after all that leg work…take a few minutes to stretch it out…then relax! 🙂

Days 16 & 17: Keep the Dream Alive

Screen Shot 2016-07-16 at 4.26.09 AMGetting up and out the door is the hardest part of our long run.

That’s what they say…but it’s not really true…

The hardest part of our workout…is our workout!

We run for what seems like forever, we sweat buckets in the heat, our lungs ache and our legs scream….but when we are done we feel empowered, we feel revived, we feel amazing!

As you battle with yourself to get out of your comfy bed, to leave your family at home, to get sweaty and tired…think about how you feel once it’s done, once you’ve depleted your body of all it’s energy. There’s no better feeling than clearing your mind of all the stress from your week.

Yes our body will be taxed to its limit…but the power that this workout will have on your mind is worth every step. Once it’s done, you’re ready to tackle anything. Well…after a nap. 😉

Keep the dream alive…get up and get moving!

Day 16 exercises: Long Run + 7 Key Stretches for Runners + Plank – :45 (2X)

Day 17 exercises: #AbPyramid + 2 extra Planks (:45 each)

Weekend Bonus: Yoga for Runners – Sometime this weekend, preferably after your long run, find a quiet place to relax, concentrate on your breathing, and stretch out your body and your mind. This is a great way to get ready for another grueling week. Tax your body…then take a little time to Unknot Yourself.

Ab pryamid

 

Days 16 & 17: Ruled by Freedom or Fear?

first you feel like dyingGo long…even if you’re training to go short.

Sounds crazy right? It’s not.

The long runs groom your body into running as effortlessly as possible…even for those shorter distance races.

Check this out…

In November of 1961, legendary coach Arthur Lydiard told the 1960 800m gold medalist, Peter Snell, to go run a marathon. Before that, Lydiard had Snell incorporating the Waiatarua circuit, a grueling, 22-mile long run up and down the Waitakere Ranges in New Zealand, as part of his 100-mile training week. What was a man who would race for less than 2 minutes doing running for 2 hours? This type of training was completely unheard of for middle-distance runners back in those days.

But it paid off.

Only two months after his Lydiard-mandated marathon, Snell ran a world-record mile (3:54). And in the 1964 Olympics, he won gold in the 800 and 1500m events.

The long run has been popular ever since.

Why is this? What are the physiological changes long runs produce that are beneficial to someone who is racing for a short period of time? According to Running Times columnist and coach, Greg McMillan, there are three key physiological adaptations that occur in the body during a long run: enzymatic, capillary and musculoskeletal. When you run long, you increase enzymes in your muscle cells and grow capillaries, which are the small vessels that surround the cells. These important changes allow more oxygen to be delivered to working muscles. You also strengthen your muscles, tendons and ligaments. “These adaptations help you in shorter races like the 5K because it’s still primarily an aerobic activity,” McMillan says. “The more oxygen that you can deliver to the working muscles, the better your performance will be. And the stronger your muscles, tendons, bones and ligaments become, the more you are capable to conduct better race-specific training like intervals.”

Read the rest of the Runner’s World article “Why Non-Marathoners Still Need Long Runs” here.

How Far Is Far Enough? If you are not accustomed to running long, McMillan advises working up to 90 minutes to properly stimulate the body’s adaptations then suggests that athletes increase the duration of their long runs up to 2 hours.

runners high is realWhat does this mean for us? Even if we are training for shorter distance races, or are just working up to longer runs….we still need to fit long runs into our routine. Running for 90 minutes might seem crazy to those who are running 2-3 miles…but instead of thinking about miles…think time. If you are running 2-3 miles in 30-40 minutes…slow your pace and go out for a 50-60 minute run this weekend. Don’t think about your pace…or the distance. Check the time when you leave…then set out to run for about an hour. Go slow, looks at your surroundings, enjoy nature…whatever keeps you going…but just go out and do it. If you have yet to experience that “runner’s high” you’ll be feeling it after your first long run!

Day 16 exercises: Go long (minimum 50-90 minutes) + Planks (:30-1 min 2X) + 7 Key Stretches for Runners

Day 17 exercises: Remember you can switch it up and do Day 17 on Saturday if you are running long on Sunday. In case you need them…here are the how to videos for these exercises.

  • 50 Jumping Jacks
  • Stability Ball Crunch – 3 sets of 15
  • Lying Leg Raise – 3 sets of 15
  • Dumbbell Side Bends – 3 sets of 15
  • Plank – :30 – 1 min (2X)
  • 75 Crunches
  • Ab Stretches! – see below

Weekend Bonus: Back to Back Runs ruled by freedom or fear

Yes…we need time to recover…but recovering doesn’t mean you can’t run. Keep your 2nd run of the weekend short. 30-40 minutes. Take it slow and just shake out those legs. I’m not talking about 2 a days here…I’m saying run both days. Back to Back runs will train your body to get used to running when you are tired. Don’t be afraid…think of the freedom you will experience when you find out you can do it!

Virtual Race: If you haven’t signed up yet but want too…here are the links to our first virtual race, Make it Count, and the FB event for our group. Remember to join the event so we know who’s in and can cheer each other on.

Long runs, stretching, abs, more stretching, 2nd run. That’s what’s on the menu this weekend Core Crew. Have fun and make it great! 🙂

Ab Stretches:

Day 16: Suck It Up…or Suck It In

Who’s ready for some ab work? I know…I know…we are all sore…but you know that saying we have all seen a million times now…

suck it up buttercup

Suck it up now to avoid sucking it in later! And of course there are other benefits to a lean, strong core. According to the Runner’s World article, The Core of the Matter, “A well-balanced core improves your running economy. Result: faster times.” No love handles and we can run faster? I’m in!

Day 16 exercises:

  • Russian Twists – 60X (each side)
  • Burpees – 15X (this should be easy after all the burpees we’ve been doing this week. No push up required! 🙂 )
  • Bridge – 2X – I min each
  • Calf Raises – 10X (each side)
  • Plank – 2X (1 Min)
  • Side Planks – 1X each side (1 Min)
  • Calf Stretches
  •  One Arm Camel – :30 each arm
  • Spinal Stretch on Stability Ball – :30 – 1 min

How to videos can be found here and today’s stretches are below.

Bonus: Adding a new core exercise to the mix today. If you have low back pain this is a great way to add strength to your core and help eliminate that pesky pain.

Step Downs (Better known as the Dead Bug) 

Lie on your back with one hand under your lower back. Lift your legs so your thighs are at a 90-degree angle with the floor, and bend both knees to a 90-degree angle. Tighten your lower back so that it doesn’t move up or down, and slowly lower your right foot to within 1 inch of the floor. Keep your right knee bent at a 90-degree angle, and maintain the position of your left leg. Hold your right foot 1 inch off the floor for 2 seconds, then return it to the start position next to the left leg. Repeat the same action, but this time lower the left foot. Do 3 sets of 8-10 reps for each leg.

Running Drills: Still sticking with Butt Kicks and Grapevines. Click here (Monday’s post) to read more about why they are good for us and how to do them correctly.

If you are running today…please do not forget those awesome 7 Key Stretches for Runners!  Even if you’re not running…they feel really good and will keep your muscles soft and pliable. Just get down on the floor while watching your favorite TV show and go through the circuit.

I think I covered everything…Day 16, Bonus, Stretches, Running Drills….OH SPEED WORK! Remember to throw in those Fartleks during one of your runs this week. Description and steps are also in Monday’s post which you can find here.

That’s all for today Core Crew. Make it a great hump day! 🙂