Days 21 & 22: What’s Your Distance?

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The weekend is here!! What’s your distance?

If you planned on cutting it short, remember that distance makes the heart grow stronger!

Go a little farther than you planned and get that runners high! 🙂

Then take a day off…but don’t be lazy. Active recovery, yoga, stretching…whatever makes you fell good. And don’t forget our challenge exercises (if you’re into that kind of thing. 😉 )

Day 21: Long Run + 7 Key Stretches for Runners + Challenge exercises 

  • Burpees – Rest
  • Push Ups Beginner – 17
  • Push Ups Advanced – 60
  • Squats – 145

Day 22: Active Recovery, Yoga for Runners,  Rest + Squats 

  • Burpees – Rest
  • Push Ups Beginner – Rest
  • Push Ups Advanced – Rest
  • Squats – 80

Get inspired, get you some miles and make it a fabulous weekend Crew!

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Day 22: Training Purgatory

screen-shot-2016-11-22-at-5-13-15-amIf you’re in a warm weather climate like me, this is your peak racing season and you’re probably running a lot and generally trying to eat well.

But for others, as you move into the cold season and your races are over for a while, you might be in a bit of a funk.

What happens when you don’t have a race to train for, it’s getting harder to go outside in the cold, and you have the holidays looming with lots of yummy and fattening food ahead?

This is what it was like for Steve Gosner, Physical Therapist, sub 3 hour marathoner and 2 time Iron Man. He calls it “training purgatory”, when a slight “thickening” around his waist and a “sure, why not?” attitude towards desert (beer) and a second helping at dinner are the norm.

A RunSmartOnline.com article called, Training Between Races, emphasizes this “whatever” period as a time to go easy on yourself, take the 2nd helping, and adopt a “zero pressure running” attitude.

This doesn’t mean you should be gluttonous, skip your strength work, and avoid lacing up your running shoes. Hopefully, being in the Core Crew and watching others continue to train gives you some motivation to keep being active, but according to RunSmartOnline, there are ways to maintain your fitness while still giving yourself a chance to rest, recoup, and be ready when your training starts up again.

Here are a few ideas they suggest:

1. Zero Expectation Running

Whether you’re last training cycle was a huge success or a bust, it’s important to reconnect with running. Let’s face it. It’s not uncommon for our running to feel like a chore when we’re training. We rush to fit it all in, juggling a handful of other tasks and schedule.

During your training purgatory go out and run just to run. Set zero expectations of time, distance, and pace. Go out and simply come back when you’re ready. To me, these are the best runs.

2. Keep It Slow

Unless you’re squeezing in a few short races before training officially begins, avoid working too hard. Wouldn’t it suck to stir up an injury before your training cycle begins? Who wants to get off to a rocky start? Not me and I’m guessing not you.

Find a pace between your easy and base building pace. The sweet spot hovers around a pace that you’re breathing is easy and you can chat freely without gasping for oxygen.

3. Prep for Training

As most runners begin training for their spring races it’s important to avoid a complete shut down. Doing so will not only will it zap your current level of fitness, but it could weaken your tolerance to injury when you start training again.

Keep up with your running, but keep it slow and with no pressure added. Prepare for the time when training will start again with strength exercises. Take the 2nd helping, but don’t overdo it, and avoid late night snacking and too much overindulgence.

What are some other ways you help keep yourself in check? How about signing up for your next race? Signing up for a race, even one that is a little far out, could help keep you mentally prepare to keep up your fitness! If your race season is too far in the future to keep you excited, find a race in Florida and come visit! 🙂

In the meantime, strength work is top priority to be ready and stay injury free. It’s ab day…the perfect way to combat that 2nd helping!

Day 22 exercises: Abs – 3 sets (:30 per exercise) 

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

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

Bonus: Daily Abs (3 rounds) + No Junk Food Challenge + Water Challenge

The no junk food challenge usually lasts 21 days, but we’re just making the commitment for one day and since it’s Tuesday, we are also going to drink lots of water! Who’s in?

 


Speed Work: This week’s speed work out is one of my favorites because it’s a great workout and still hurts, but is doable for everyone.

Workout: 4-6X 800M (1/2 mile repeats) 

  1. Warm up – 1-1.5 miles (slow)
  2. 4-6x 800M – 1/2 mile repeats with :90 rest in between sets
  3. Cool down – 1-1.5 miles (slow)

Total of 3-6 miles depending on your distance level. If you’re in “training purgatory” the lower level of 3 miles is a great way to work up a sweat and keep your speed in tact. If you’re in peak training and have a race coming up, go for the longer distance and bust out 6 miles with 3 miles of speed work!


Once again, we are coming up on the end of the month. November 22nd means it’s time to plan for December and I want to hear your ideas for next month’s strength work. ALL ideas welcome! Video yourself doing your favorite strength exercises, or just let me know what you want to work on. Don’t be shy! Reach out to me and post in Strong to the Core, or private message me here. If we aren’t “friends” on Facebook, please friend me because I love to get to know you better by seeing your everyday life. 🙂

Whether your in peak training season, or in “training purgatory” let our Core Crew help keep you active. Stay involved, post what you’re up too, and when you get your exercises done. Posting helps keep you motivated and means we can cheer you on!

No matter what keeps you going….get moving and be active Crew! 🙂

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Day 22: Bootylicious

bootyliciousYou wanted booty work right? Well let’s get bootylicious!

Many of the AMAZING glute activation exercises that we should all be doing are those funny looking moves that Jane Fonda used to do in her leotard with ankle weights.

They are the moves that most people, especially guys, avoid.

However, everyone from the professional athlete to the guy or gal sitting behind the desk for 9 hours a day, should do those funny looking glute activation moves!

By activating your glutes, you can reduce your risk of injury and alleviate back pain. You can also improve your speed and have strong, sexy legs all by doing these stupid looking moves.

Donkey kicks will wake up your entire core, activating your glutes and warming up your abs and shoulders. Fire hydrants are another great way to wake up the glute medius, which is a critical muscle for maintaining balance and preventing knee and ankle injuries. Squats help improve knee stability, leg power, and body awareness, as well as prevent common running injuries. Deadlifts are one the greatest exercises of all-time and fantastic for runners. Whether your goal is strength, power, speed, or endurance, deadlifting can help you achieve that goal.

Strengthening your glutes will improve your hip’s stability, help you run faster and change direction more quickly…and hey…a nice strong bootylicious derriere is so worth the work!

Day 22 exercises: Legs/Stability – 4 sets of 15

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

  • Donkey Kick + Fire Hydrant
  • Weighted Squats
  • Deadlift
  • Plank – Your Choice (:60 2X)

Bonus: Weighted Hip Thrusts – Yep…we’re doing them again. Weighted hip thrusts are an easy exercise to throw in the mix today and adding these to our regular Thursday routine is the perfect way to round out our stability workout.

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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Time to get bootylicious…and build that solid base we need to stay injury free and run faster and longer!

The weekend is close! Let’s exercise, eat healthy, and be happy today Crew!

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Day 22: Confidence is Beautiful!

Screen Shot 2016-08-21 at 8.21.17 PMConfident people radiate strength, passion and conviction and self confidence looks so good on you.

Own it! ROCK IT!!!

Radiate that confidence today…remind yourself you can do this and use it to power through today’s workout!

Strong, toned arms will give you the confidence to wear tank tops, bathing suits, and that sexy little black dress.

Looking fabulous in your favorite top is great…but the self confidence that strength and a healthy body bring us is always the best outfit.

Day 22 exercises: 3 sets of 10

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

  • Jumping Jacks (3 sets of 50)
  • Walking Push Ups
  • Forearm Plank Jacks
  • Inchworm with Shoulder Taps
  • Plank Challenge – Day 22: Step Up Your Side Plank (:45 3X)

I’ve spoken with some of you who have issues with jumping jacks. If that’s you, remember to switch those out for something equivalent that will get your heart rate up a bit. How about some mountain climbers or high knees?

Step Up Your Side Plank: Today’s plank puts together three moves we’ve already worked on this month. Go slowly and focus on holding in your core for each move. It’s not about rushing through it…it’s about having control. Here’s the steps.

  1. Start in a side plank on your right side.
  2. Dip your right hip toward the floor for two reps, then lift your left leg off your right for two reps.
  3. Rotate your left elbow to your right for two reps.
  4. Do three sets on each side.

Bonus: Ab & Squat Challenge – Day 22

  • 20 Sit Ups
  • 25 Crunches
  • 45 Squats

Extra Credit: #SexyArmWorkout – If you have a little extra time…and the confidence to know you can get through it…power through this Sexy Arm Workout. This ones hits every part of our arms!

sexy arms

Speed Work: This week’s speed work is the one I did at track last week and it was tough but fun! What is your plan to get it done? Plan a day to make it happen this week Crew! Reach out to me anytime with questions…

  • Warm Up – 1 mile at conversation pace
  • 3X 800M – These intervals should be done at a pace 1-2 minutes faster than your conversation pace…but not at all out top speed. Rest 1-2 minutes in between each 800 meters (1/2 mile)
  • 3X 400M – These will be your fastest intervals of the day and should be done a little bit faster than your 800s. Think of negative splits during a normal run…you start out slower than progressively get faster throughout your run. Same concept here…run each interval a little faster than the last. Save your speed for the end so your confidence builds during each round.
  • Cool Down – 1 mile at conversation pace

If you’d like a more precise pace to run these intervals, find your most recent 5K or 10K and private message me here. Let’s chat and I’ll help you find the pace that’s right for you. Don’t be shy…better to know what you’re doing than to guess!

Screen Shot 2016-08-21 at 8.12.02 PMThis is a tough workout but if you start slow and build your way up you will finish feeling strong and confident! You can do this so stop doubting yourself and give it a try!

If it hurts…you’re doing it right! Keep going…it’s just your body changing for the better!

Rock that self confidence Crew….it is your best accessory! 🙂

 

Days 20 & 21: RUNHOLE

RunholeOne of my favorites…because YES, I am a Runhole!

When I’m training for a big race, I tend to put a lot of other important things on the back burner because running is my passion and I need my me time!

Do you feel bad for being a Runhole? You shouldn’t… sometimes we just have to do what’s right for us…and I know you all give so much to your friends and family so don’t stress over the time you take for your long runs. You deserve it!

Who passed up some non-running fun plans this weekend saying, “Sorry I can’t. I have a long run in the morning.”?  I know I did! 🙂

Day 20 exercises: Long Run + 7 Key Stretches for Runners + Side Plank + Hip Dip + Leg Lift (:45 3X each side) + Ab and Squat Challenge

Ab & Squat Challenge Day 20:

  • 10 Sit Ups
  • 10 Crunches
  • 25 Squats

Plank Challenge: Side Plank + Hip Dip + Leg lift – Another tough plank coming at us today! The calendar calls for this to be a high plank…but I will do it from a low plank position and it’s fine if you do it this way as well. You will still get a great workout and will be able to balance yourself easier from the low plank position. The following video shows how to do it from the high plank position but don’t copy him completely. He doesn’t drop dow low enough with the hip dip. I think you can do better! 🙂


Day 21 exercises: 7 Key Stretches for Runners + Moving Lateral Panther Plank (:45 3X) + Ab & Squat Challenge + Rest

I know it seems like a lot for “rest day” but staying active is what we do and a short recovery run is always a good idea too! 🙂

Ab & Squat Challenge Day 21:

  • 20 Sit Ups
  • 15 Crunches
  • 35 Squats

Plank Challenge: Moving Lateral Panther Plank – I couldn’t find a video for this one but the steps are below. If you’re iffy about the movement, just hold the panther plank for 3 sets of :45.

  1. Assume panther plank position.
  2. Maintaining a flat back and keeping your knees two inches off the ground, move your body to the right by simultaneously moving your right hand and right foot to the right a few inches, then your left hand and your left foot to the right.
  3. Move right for 15 seconds, then move left the same way for 15 seconds. Continue for 45 seconds; do three sets.

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Ready to see some fantastic long runs this weekend Crew! Anyone who calls running “not a sport” clearly doesn’t go long on the weekend! 🙂

running not a sport

 

Day 22: Do you Iron?

Learn how to Iron

No time for chores Crew…we have real work to do! Who irons anymore anyways???

Ignore the laundry, tell the kids to figure it out for themselves…it’s time make time for you and learn a different kind of ironing…one that will make you stronger!

Arm day is fun! Let those legs rest and pick up the weights to build strong, toned arms that will pull you through tough races and up those gnarly hills. When you’re struggling in a race…think about how hard you’ve worked to strengthen your arms then use that strength and pump your arms to finish strong!

Day 22 exercises: 3 rounds of 10 

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

  • Reverse Curls
  • Hammer Curls
  • Kettle Ball (or Dumbbell) Squat + Overhead Press
  • Air Punches – :30
  • Burpees
  • Plank (Your Choice) – :60 (2X)

Bonus: #OneDumbbellWorkout One Dumbbell Workout

Grab your heaviest dumbbell and set your timer for 15 minutes. Just 15 minutes! Feel the burn!!

You know what’s coming next…

Drink lots of water, stretch out and roll those legs, eat healthy good carbs, and go to bed early….cause it’s time to go long!

That’s it…get to work Core Crew and make it a great Friday! 🙂

 

Day 22: Wake Up and Be Awesome!

Good Ab Day

Ready for a killer Ab day?!? YES!!!

Wednesday is my favorite day this month…I love this ab routine!

You know you’ve worked your abs hard when it hurts to sneeze or laugh so today after you finish your workout find your favorite funny meme and post for us so we can laugh and feel all that hard work we put in! 🙂

First thing…when you get up…before you shower and get ready for work…let’s bust out the #MiniMorningWorkout again. It’s quick, fun and a great way to get our heart pumping first thing in the morning!

Mini Morning Workout

Day 22 exercises: 4 sets of 10

  • Knee Cross Crunch
  • Double Arm Reach
  • Side Imprint
  • Cross Body Chop
  • Medicine Ball Slam
  • Star Plank – :60 each side

Bonus: 100 Crunches in sets of 25 in between Day 22 exercises. Tag your post with #100Crunches!

Thigh Challenge: Day 22 – Love to see so many of you keeping up with the #ThighChallenge this month. Keep it up!

  • 35 Fire Hydrants
  • 90 Scissors
  • 6o Inner Thigh Leg Lifts

Running Drills: Grapevines – Yes I know I keep talking about it…that’s because I want you to do these running drills EVERY time you run! Before or after…either way they will help you improve your running form and efficiency!

Speed Work: Options, options options! Whatever you choose…give it your all!

  • Fartleks
  • Interval Sprints – 200M, 400M, 800M, 1200M, Mile Repeats
  • Tempo Run

Fun, fantastic workout coming at you today! Give it all you’ve got and make sure you…

Wake up and be awesome