Day 17: Add Life To Your Years

We strength train to get stronger, run faster, avoid injuries….but we also strength train to gain fitness, and fitness is about more than just exercise.

Gaining fitness affects our health, our mood, our self image…fitness adds years to our life…but it also adds life to our years.

If you’ve gotten bored with the benefits of strength training to your running, remember that being active and fit improves your overall quality of life…even when running is on the back burner.

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Leg day again? No, not really…hip and butt day! We’ve taken the focus slightly off our hips this month but we aren’t neglecting them completely. Continuing to strengthen this area is key to a strong base and a healthy body.

I made a comment the other day that this week would separate the committed from the the…well…not so committed, when in fact,  the challenges this week should seem relatively easy to those who are keeping up.

If you fell behind, now is a great time to think about all the benefits being active brings to your life. Add life to your years and jump back in today!

Day 17 exercises: 3 sets of 10 

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

  • Donkey Kick + Fire Hydrant (both sides)
  • Butt Lift Bridge
  • Clams (both sides)
  • Plank – :60 (your choice)

Bonus: Modern Mom’s (or Dad’s) Hip Strength – see video below. You know this routine. It takes about 4 minutes per leg and will fire up those hip flexors!

Challenges:

  • Burpees – 40
  • Push Ups Beginner – 14
  • Push Ups Advanced – 70
  • Squats – 50 (only 50? Easy peasy! 😉 )

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

Remember that it is always important to do a good warm up and cool down before and after every speed work session. And if you’re not doing running drills to loosen your glutes, hips, quads, and calves…you’re missing out on an important part of the workout.

  1. Warm up
  2. Running Drills: Pick a few and take a few minutes to loosen up. Click here for descriptions of each running drill. Butt Kicks, High Knees, Bounding, Grapevines, Slow Skipping, Hamstring Extensions, Running Backwards, Straight Leg Shuffle, Lateral Bounding
  3. Speed Work
  4. Cool Down

Today, I want you to get up and exercise for you. Don’t do it to run faster. Don’t do it to avoid injuries. Don’t do it because it’s a challenge and you’re “supposed to.”

Do it because it makes you happy. Do it for a healthy mind, an uplifting attitude, and a fabulous mood. 🙂

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Day 17: Talented Beyond Belief

talentsMost of us LOVE to run and eat, and are great at signing up for races. But that’s not all we’re good at!

Let’s get to know each other a little better and share what some of our other talents are…it can be something you used to do, or something you do now when you’re not running or generally being awesome.

I’ve always been athletic and in earlier days, I loved basketball! I played point guard for my high school’s varsity basketball team and loved every minute of it. I’m also a first degree black belt, rode sport bikes for about 10 years before I had Silas, and even ran track in middle school (440 relay and 100M hurdles). In my free time now, (wait free time? HA!) I love to read and enjoy writing (I write TV and Radio scripts for my advertising clients). Since I have become a mom, most other free time goes towards being active with Silas; baseball, soccer, karate, and he’s starting flag football in January.

When it comes down to it…I’m good at running, VERY good at eating tacos, and am SUPER skilled at signing up for races! 😉

What are your other talents?

When you’re done thinking about all the other things you are amazing at….get to work on those abs Crew!

Day 17: Abs – 3 rounds – :30 per exercise 

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

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

Bonus: Yoga for Runners 

Remember our Yoga for Runners? Great for some “us” time. Find a quiet place, channel your inner calm and stretch it out Crew! Click here for our Yoga for Runners.


Speed Work: Thursday is usually the last day of the week I would suggest for speed work since we are so close to the weekend and our long runs. Have you dialed in some speed this week? If not….today is the day! Click here and scroll down for this week’s speed work.


Each of of us are unique and special. Do you know how special you are? Take time to reflect on how awesome life is, and how much you mean to the world. You are one of a kind, beautiful, and talented beyond belief. We can see it…I hope you can too.

Have a blessed Thursday Crew! XOXOXO

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Day 17: Amazed and In AWE!

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I woke up this morning with so much pride and joy in all my Crew this weekend. You guys make me so proud!

I can’ve even remember all the races so hope I don’t miss anyone… (slight memory issues…family trait…thanks mom 😉 )

Seriously though; Sharon ran a PR at her 10K, Lisa did awesome at Whistle Stop on Saturday, Amy, coming back from injury…rocked her 5K, Cathy pulled a 2:06 at Great Western Half, Carla ran a very strong last 12 mile long run before MCM….and that was just Saturday!

Sunday recap: Brandy KILLED it at her first half back since #DonatingLife with a 1:55! Marion did amazing finishing with a 2:30 up in chilly Maine at her half, and I ran with the rest of our Crew at the Marine Corp Marathon in Jax; Jessica ran her first half ever and finish in 2:17, Lisa ran on shaky, painful knees and still barely missed a 2 hour half, Mellissa paced her son to a 5K PR, Jennifer pushed hard and finished strong!

Oh….and let me say this for any “older” crew members. Don’t give up and use age as an excuse. My Aunt Loretta (63) ran the Marine Corp Marathon yesterday and placed 2nd in her age group rocking a 2:06 half marathon! The above 50 crowd KILLED it with all kinds of fast times yesterday. Keep doing the work, keep running with heart, cause there’s no age limit on BAD ASS!! 🙂

We all ran with HEART and did what we set out to do! Now back to work Crew! The road to getting stronger doesn’t end! 😉

Please don’t forget your stretching this week!

Day 17 exercises: Full Body – 3 sets of 15

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

  • Clean & Press
  • Soldier Twist
  • Primal Crawl
  • Yes Kick
  • Bedtime Plank

Bonus: Burpees! – Whine all you want…but knock out some burpees today crew! You can do them modified but do not skip them! 3 sets of 15…you got this!

Speed Work: So this week after lots of races and long runs we are going to do another “bench mark” type run. I want to see how fast you can run 1 mile. So go out and do a 1-2 mile warm up, rest for a few minutes, then run with your heart and do a mile as fast as you can. Cool down with 1 more mile then call it a day. 3-4 miles total. I want to see some super fast miles Crew! Do your warm up and cool down miles as slow as you want. All I want to see if that 1 mile time. Have fun with it!

It’s Monday y’all…LET”S DO THIS!

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Day 17: That Lovin’ Feeling

Screen Shot 2016-08-16 at 7.04.22 PMWhat kind of workout gives you that lovin’ feeling?

Is your definition easy, quick, and fun? Or does it need to be long, tough, and  painful?

No matter what gives you the warm and fuzzies…the best workout is always the one that is done!

We might hate doing it but we LOVE finishing it! And you can’t get it done until you get started…get up, get moving and get that lovin’ feeling!

Wednesday is hands down my favorite workout day this month. These moves are challenging but fun and a great full body workout.

Day 16 exercises: 3 sets of 10

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

  • Superman
  • Single Arm Reverse Lunge and Press
  • Single Arm Deadlift to Hop (No weights)
  • Mountain Climbers with Towel or Furniture Movers
  • Plank Challenge Day 17 – Crouching Panther Plank (:45 3X)

Plank Challenge Day 17 – Crouching Panther Plank – This is a static plank..meaning no movement. Here are the steps.

  1. Place your wrists under your shoulders and your knees under your hips.
  2. Maintaining a flat back, lift your knees two inches off the ground.
  3. Hold this position hovering off the floor for 45 seconds. Do three sets.

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Bonus: Abs & Squat Challenge – Day 17

  • 40 Sit Ups
  • 50 Crunches
  • 60 Squats


Extra Credit: #WackyWednesdayWorkout

Wacky Wednesday Workout

This extra credit workout will be a quick way to burn some extra calories today. Run through it 3X.

Speed Work: Anyone doing speed work this week? If so I haven’t seen it… Hump day is a great day for speed! Click here for this week’s speed work and tag me when you’re done so I can see how fabulous you did! Your best is all I ask so give it your all and make us proud!

You might be tired…but not THAT tired. Yes, you can breathe…keep going till it’s done! You can’t get that lovin’ feeling till it’s done…so get up, get moving Crew!

youre legs aren't that tired

 

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

 

Day 17: Core of the Matter

Reverse Plank

Reverse Plank

In simple terms, core training refers to conditioning the large and small muscles of your abdominals, hips and back.

These muscles need to be strong as well as flexible. When your torso muscles are strong, they stabilize your spine so your legs and arms can move with speed, power and agility.

As you move, there should be a team of multiple muscles contributing to the effort instead of a few large muscles doing all the work. Training your body to move this way will help make you less susceptible to injuries and your overall movements will become much more efficient.

When you’re doing your core exercises today, focus on drawing your navel in towards your spine and avoid letting your back sag in. Engage your “core” to maintain a straight back. Notice how your chest, shoulders and arms get a much better workout.

As you move, there should be a team of multiple muscles contributing to the effort instead of a few large muscles doing all the work. Training your body to move this way will help make you less susceptible to injuries and your overall movements will become much more efficient.

Day 17 exercises: 3 sets of 10

***Click here for “How To” Videos***

  • Standing Core Stabilization
  • Overhead Dumbbell Side Bend
  • Triangle Press
  • Medicine Ball Side Throw
  • Kettle Ball Windmill
  • Reverse Plank – :45

Bonus: No Bonus today. Rest up, eat good, and run through our 7 Key Stretches for Runners or this month’s Yoga for Runners routine before this weekend’s long run.

What do you eat before your long run? Carbs are the name of the game today..but don’t overdo it. Eat at early dinner, get in some good carbs, a little protein, and call it a night. With the heat of the summer upon us…it’s very important to get out early and log those miles before the sun is high.

Let us know what’s on your schedule this weekend so we can cheer you on! Have a fabulous Friday Core Crew!

Fabulous Friday

Day 17: Runner For Life

taking a selfie after leg dayLeg day!!! Go hard today Core Crew! If you can walk without moaning a little…you aren’t working hard enough!

Distance running makes you stronger. You have to get stronger and build endurance to keep you going for miles and miles.

Limiting  yourself to running as the only means to strengthen your lower body…especially if you are doing strength training for your upper body…will give you that upside down pyramid look: a bulky, strong upper body and little chicken legs. This isn’t good for your hips, quads, knees, ankles, and feet. The impact of each step is exacerbated by the load that the muscular upper body places on those skinny legs.

Why do we need strong legs?

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

These reasons are for everyone, but for runners…they’re even more important. Running is a lifetime sport…and we are runners for life. Let’s get to work and keep our legs strong and ready to go the distance.

Day 17 exercises:

  • Pistol Squats – 6X each leg (2 sets)
  • Fire Hydrant + Donkey Kick – 3 sets of 10
  • Squats – Your Choice – 3 sets of 10
  • Plank – 1 minute (2X)
  • Side Plank – :30 each side (2X)
  • 35 Push ups

Bonus: #Round4

Want those “I can’t walk normal after leg day legs?” Let’s go Core Crew…1 more round! 🙂

Changed it to 4

Running Drills and Speed Work: Get a detailed explanation of our running drills and speed work here.

  • Running Drill: Bounding
  • Speed Work:
    • 1 mile warm up (conversation pace)
    • 4X 400M
    • 4X 200M
    • 1 mile cool down
    • Total of 3.5 miles

If you are doing speed work today…remember to do it before you fastest timetackle our leg day exercises.

  • Running Drills
  • Speed Work
  • Leg day
  • Stretch

If you are wondering about pace for speed work….please reach out to me and let’s chat about what is the right pace for you. You can private message me here.

We train, we run, we want to be healthier and stronger…but running is a lifetime sport and we are runners for life.

Keep your spirits high and keep pushing Core Crew! 🙂

Lifetime sport

 

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: