Day 7: Planning for Success

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Who is racing this weekend? Who is going long and how long? Remember that “long” is relative and your weekend run should be a little longer than your weekday runs. Add 1-2 miles to make it your “long run” and unless your racing…it should be “long slow distance”!

I wanted to talk briefly about planning for race day. A lot of times our “plan” for race day is to finish upright. That’s a great plan…unless you’ve trained hard and have a specific time goal in mind… then you need a more focused plan to reach your goal.

A race plan should keep you focused on the right concepts at the right points in the race. Paces, place, and tactics should be a part of the process, but the core of a race plan should be a very short list of concepts, feelings, or mental states to focus on.

A good starting point is to think about focus words. For example: Relax, Smooth, Strong, Kick. Simple “focus words” like this direct your attention where it needs to be at the appropriate time during the race.

The Start – The key to avoid being overwhelmed in a race is to take things one step at a time and your focus should be solely on the task in front of you. Directly in front of you, meaning, at the beginning of a race you should only be thinking about the beginning of the race. Don’t stress over the later, harder points. So in a half marathon, you should first be thinking about the first 3 miles. The “relax” part. Go into a race too keyed up and worried about the end means you will probably go out too fast and burn out too quickly.

A race, when properly paced, will feel comfortable for about the first half of the distance. So the purpose of the first quarter, third, or half of your race plan should be to get you through this portion as efficiently as possible.

Fatigue starts to set in around halfway through your race. This is where you really want to focus on your plan. As you go into that “fatigue” stage, think “smooth”. Remembering your trigger words, you can maintain a high level of efficiency further into a fatigued state. Pain and suffering, though an inevitable and necessary part of running an excellent race, are also a matter of perspective. By choosing not to focus on the mounting fatigue, you can sustain an efficient running style (and conserve energy) for longer.

Grouping the entire race into first half/second half plus a kick doesn’t adequately address the difference in fatigue you feel in the late beginning or middle part of your race. It’s important to understand that your available energy and focus in the final portion of your race is strongly dependent on your mental and physical state leading up to it.  Running hard or aggressively in the first portion of the race will sap energy from the end of a race: both the “long drive” after halfway and the kick.  Hence the importance of emphasizing efficiency, relaxation, and conservation of energy and running momentum in the first half to two-thirds of the race.

As an exercise, let’s look at a list of potential focus words.

  • Relax
  • Cruise
  • Calm
  • Drive
  • Kick
  • Hard
  • Focus
  • Easy
  • Smooth
  • Loose (as in “stay loose”)
  • Efficient
  • Sprint
  • Rhythm
  • Power
  • Strong
  • Toes (as in “up on your toes” i.e. sprinting)

Each of these words bring a different feeling or mental attitude, and you can probably see how repeating one of them over and over in a race, like a mantra, would affect your attitude and mental outlook.  When you survey the range of feelings and attitudes evoked by these words, you can also understand how different focus words would be appropriate for different parts in a race. What words speak to you? Which ones can you incorporate into your race to keep you calm and strong?

The Kick – The kick at the end of the race deserves special attention, since it should always be part of your race plan.  A lot of runners only find themselves able to muster a kick when they have another runner trying to best them in the final stretch of a race.  Go ahead and accept that you will always, no matter the circumstances, sprint as fast as you can in the final few hundred meters of a race.

Follow the Plan – Do not obsess over your race plan or visual your race a dozen times over.  Sketch out your race plan the night before the race.  Look over it once before the race, perhaps right before you go warm up, to make sure you’ve got it right.  Then run the race once—in real life—and be done with it.  Regardless of whether the race goes well or poorly, learn something afterwards and then move on.

Know that making and executing a race plan is only one part of having a great race.  Even with a perfect race plan, you’re not going to have the best race of your life every time you lace up your racing shoes.  Your fitness, your health, the weather, how the race unfolds, and any number of other variables will affect your performance too.  A good race plan only enables you to showcase your fitness level—it’s not a magic mental trick to conjure up fitness or make up for a lack of training.

Pacing Plan – You have to be in a good mental state when you start your race, but you also need to have a pacing plan. Today we’re going to talk about the half marathon distance, but EVERY race from a 5K to a 10K, to a half and full marathon should be planned out according to pace.

The half marathon is raced below 10K pace, about 15 to 30 seconds slower per mile than 10K pace. On a scale of 1 to 10, the half marathon is raced around a 7. You probably know I believe that holding back at the start of a half marathon is a smart strategy; it’s very easy to go out too fast. So I’m going to talk about a “negative split” pacing plan.

When you’re planning your pacing strategy, calculate the average minute/mile “goal pace” for your race, then start up to 10 to 15 seconds per mile slower than goal pace for up to the first 3 miles of the race. Gradually ease into goal pace for the next 7 miles or so. At mile 10, slowly increase to faster than goal pace for the final 3 miles of the race.

Fuel Plan – If not done properly, fueling and hydrating can have a negative impact on the outcome of a half marathon. Aim for 150 to 200 calories per hour. You’ll have to figure out in training the exact number of calories you need.

These calories can come through a combination of drink—water and/or sports drink—and food including gels, bars and chews. Trial and error during training will help nail down a hydration/nutrition strategy that works best. Once you know what works, stick to it on race day. Many athletes get so caught up in the excitement of the race they neglect their food and water intake.

Final note:  “A goal without a plan is just a wish.” The key to racing well is to be prepared both physically and mentally. Have a plan, and stick to it as best you can.

If you’re racing this weekend, I would love to see your plan! Write it down or type it up, then send me a copy by PM. Let’s chat about how to make the plan work for you so you can turn your “wish” into a reality on race day!

That was a lot…thanks for reading! I hope it sinks in with everyone…no matter what distance you are training for. Remember that every race, from a 5K to a marathon, to an ultra marathon, needs a race plan to be successful!

Now on to our Day 7 exercises. 🙂

Day 7 exercises: 2 sets of 10 – Arms & Core

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

  • Lunge Stance + Single Arm Press
  • Kettle Ball / Dumbbell Swing
  • Plank Ups
  • Tricep Dips


  • Ab Challenge – 20 Crunches, 20 Dead Bugs, 20 Heel Touches
  • Jump Rope – 200
  • Burpees – 10

Bonus: #NoJunkFoodChallenge – As we lead into the weekend on Friday, it is important to think about our goals and where we want to be health and weight wise. A lot of us tend to falter on the weekends, so today we are going to kick off the weekend right with our #NoJunkFoodChallenge! Who’s in? 


We have an exciting weekend coming up with lots of racing, long runs and fun time with family. Every weekend, you should have a goal. Whether it’s a small stepping stone goal, like a long run, or a big race goal…plan now how you will make it happen because without a plan…your goal is just a wish!

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Day 7: Hips and Core – Strength and Balance


Lots of us have gone to the chiropractor and been told we are unbalanced. We can see this in running pictures too…but there are ways to correct this without expensive, thrice weekly doctor visits.

How? Strengthen our hips and core and work on our balance. By strengthening these areas, we are more likely to stand tall and keep our body in line at the end of a long race or training run.

Keeping our spine and hips in line keeps our oxygen flowing, allows our legs and knees to remain stable, and helps us avoid pain and injuries in our lower extremities.

It happens to all of us. At the end of a long race or training run, we tend to slouch and let our posture fall. We are tired and we just want to finish so our brain forgets and we begin to let things fall apart.

Below are images of me at Rock N Roll Savannah back in November before we started doing a lot of hip strength and balance work wearing my knee brace and consistently suffering from knee pain.

(Excuse the watermarks…I didn’t purchase these photos)

Since then I have dedicated a lot of time to hip strength and it has paid off. My posture has gotten  much better and my knee pain has all but disappeared. Case in point, see the pictures below from this past weekend at Rock N Roll New Orleans. Hips and aligned and knee brace is gone…and so is the pain in my knees.

I’ll never say “don’t see a doctor,” but if you’re having on-giong pain, and can’t figure out how to make it go away, strengthening your hips is a great start. I saw many different doctors, had x-rays and MRI’s and even cortisone shots in both knees…but until I started getting stronger in these area, nothing took the pain away.

It’s important to stretch and roll our legs too…I know I know…so many things to do…but as athletes, we must use every tool in our arsenal to be healthy and strong in order to stay on the road pain free.

Today’s hip strengthening and balance exercises had been key parts of my journey and I hope you embrace these exercises and make them part of your tool kit to success too.

Day 7 exercises: Hips strength video is found below and how to videos for single leg deadlifts and squats are in the link below.

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

  • Modern Moms/Dads Hip Strength -1X all the way through on each side
  • Single Leg Deadlifts – 2 sets of 10 for each leg
  • Squats – 2 sets of 10
  • Plank – :60
  • Wall Sit – :60


  • Superman – :40
  • Push Ups – 30
  • #MadManMartin Plank Challenge – Plank for additional :45

Speed Work: Everyone’s favorite speed work and undoubtedly the least dreaded is 1/4 mile repeats. So this week, it’s time to put some pep in your step and pour on the speed.

Workout – 6X-12X 400M (1/4 mile) – If you are just easing into speed work for the first time. Keep it short and do 1/4 mile repeats 6 times for a total of 1.5 miles. If you’ve been doing this for a while now, and are training for a longer distance race…don’t be lazy…get in those 12 1/4 mile repeats for a total of 3 miles of speed work. Remember to warm up AND cool down. Both are very important parts of this workout. If you have questions, reach out to me. Let’s chat about how to make this work for you.

1/4 mile repeats can be done on the track, treadmill, or on the road with a GPS watch. Do whatever works for you…but don’t skip it. I know it can be daunting…but speed work will not only help you get faster, but it will also help you increase your breathing abilities and make your long runs easier.

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.

*1:00 standing or walking rest in between each set.

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

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

That’s all for today Crew. Let’s keep working on our hip strength and balance so we can stop that annoying lower extremity pain and stay on the road doing what we love…running!




Day 7: The Forgotten Core


For the past decade, coaches, trainers, and physical therapists have told runners to “work your core” or the muscles of your torso that support our every move. So lots runners added crunches and planks that strengthen the abdominals and back to their routines. We know these are important exercises, but they don’t help us increase strength in the areas that we use as our “powerhouse” when we’re running….the pelvis. The hips and glutes are so commonly left out of runners’ strength programs, they are often called the forgotten core.

When we run, our hips and glutes hold our pelvis level and steady, propel us forward, and keep our legs, pelvis, and torso aligned. When our glutes are weak, the entire lower body chain gets out of wack. Studies link hip and glute weakness to Achilles tendinitisshinsplints, runner’s knee, and iliotibial-band syndrome.

According to a Runner’s World article about the importance of strengthening our hips and glutes, “Part of the problem is that glutes aren’t as active as other running muscles during routine activities, which can make your hamstrings, quadriceps, and calves disproportionately stronger. Another issue is that most strength-training routines don’t isolate the glutes. If an exercise requires several muscles to perform the movement, the majority of the work will be done by the strongest of those muscles.”

How do we fix this common problem? Throw in some strength work that focuses on hips and glutes! Time for our killer Donkey Kick Workout!

This 10 minute workout targets the specific areas that we tend to overlook…no more forgotten core! Follow along with me and let’s get strong together!

I know this workout is tough….but when it’s done, knock out one :60 Plank of your choice then take a short break and dive into our bonus exercises. They are the perfect addition to today’s booty burn!

Day 7 exercises: 

  • Donkey Kick Workout
  • :60 Plank (your choice)
  • Bonus exercises

Bonus: Jennifer’s Super Happy Fun Time (with band) & Side Lying Leg Lifts 

  • 3 sets of 10 for each leg

We’ve done these before so you know how to do them but here’s a quick reminder for each.

Jennifer’s Super Happy Fun Time (Otherwise known as three way leg raises 🙂 ):

  1. If you have one, place a resistance band just above your knees. If you don’t have one, you can do this exercise without the band, you just won’t have the extra resistance.
  2. Separate your feet and bend your knees, lowering down into a slightly crouched position. Balance on your left leg.
  3. With slow, controlled motions, move your right leg forward against the band’s resistance, then back to the starting position.
  4. Without placing your right foot back on the floor, move it out to the side, then return to the starting position.
  5. Move your right foot behind you, then back to the starting position. That’s one repetition.


Side Lying Leg Lifts:

Lie on your side with your legs extended out straight. Your lower arm can rest under your head; your top arm can rest on your hip. Lift the top leg up while keeping your hips steady and facing forward (do not rotate backward). Lower down and repeat. For an added challenge, wear an ankle weight.


Speed Work: 6 x 800 meters

You know how to do this one.

  • Warm up – 1-1.5 miles
  • 6 1/2 mile repeats (no walking) with a :90 rest in between sets – 3 miles
  • Cool down – 1-1.5 miles
  • Total of 5-6 miles

Remember to stop your watch during your rest if you are standing still or you can jog slowly to get your heart rate down. Then go at it again! Keep track of your times and see how you are improving.

Sometimes speed work sucks. It’s common to feel anxious about it and you might even hate it. But once it’s done you will feel amazing and you will see improvements! Just remember that speed work isn’t just about getting faster, it’s also about building up your oxygen intake which translates into easier runs all around.

No Junk Food: Today we are going to make our own healthy choices so there’s no “list”. Instead I want you to practice saying “no thank you” to foods you know are unhealthy. You know what you should avoid. Can you do it for one day? It’s only 1 day Crew you can do this! It’s Wednesday…you have holiday parties and family dinners coming up so TODAY you can avoid those foods you know are bad. Just TODAY…say no thank you to junk food!

When you do…don’t feel deprived. Feel empowered that you made the healthy, smart choice! And when those parties come around…you’ll feel a little better about indulging…and maybe you’ll even say no thank you to over indulging. 🙂

Forgotten Core No More!

Love your BUTT Crew! Stretch it out, give it a nice pat or thump to rub out the pain but don’t skip today’s workout.

Hope your day is as nice as your BUTT! 🙂


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 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.

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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! 🙂


Days 7, 8, & 9: No Off Days

screen-shot-2016-10-06-at-10-16-20-pmAre you at your goal weight? Are you hitting your goal times?

If not…there’s no time for slacking!

Not calling anyone fat…so don’t get all huffy puffy…just saying…if you’re not where you want to be…get to work!

Day 7: Abs – 2 sets of 10

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

  • Renegade Rows
  • Weighted Sit Ups
  • Dead Bugs
  • Heel Touches
  • Bedtime Plank :60

Day 8: Long Run + 7 Key Stretches for Runners + Bedtime Plank

Day 9: Arms – 3 sets of 10 **** Stepping up!!

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

  • Halo Curls
  • Shoulder Press with Rotation
  • Push Ups
  • Elbow Kiss
  • Bedtime Plank

No bonuses…except for logging some miles! I will check in here and there when I can and of course will let you all know how things are going in Chicago!

Have a great weekend Crew!


Day 7: Trying Your Hardest?

trying-my-hardestYes, you run.

Sure…you’re getting a few strength days done here and there…

Maybe you’re kinda watching your diet a little…sometimes…

But are you really trying your hardest?

Are you doing everything you can do to reach your goals? Are you hitting each day as hard as you can? Are you making healthy eating choices and putting in the real work when it comes to your running and strength training?

If not…don’t complain about not hitting that goal time you want. Don’t complain about not being able to get through that long run. Don’t complain about not seeing the weight come off.

You might not be the strongest or the fastest…but if you’re trying your hardest, you will reach your goals. Be honest with yourself….are you really giving it your all?

Day 6 exercises: 2 sets of 10 – Arms & Back 

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

  • Push Ups
  • Hammer Curls
  • Monkey Arms
  • Plank – Your Choice (:30 2X)

Remember that Hammer Curls can be just the arm movement as Scott Herman shows us in our how to videos, or you can step it up and try sprinter Tyson Gray’s Swinging Hammer Curls.

planks-for-runnersBonus: #PlanksForRunners – We all know how great planks are for our whole body…and this plank workout is perfect for Arm and Back day. Will you try your hardest today and go the extra mile to get the strong arms and back you need to run stronger?

2 sets….GETTT ITTT!! 🙂

It’s easy to work hard when you feel good….but do you try your hardest when you don’t feel like it?

This choice is what separates those who reach their goals and those who are disappointed when they fall short.

How hard will you work today?



Day 7: Persist and Improve

Persist and it gets easierWe push ourselves everyday to get used to the grind….to improve.

We persist to form habits that allow us to feel good about ourselves and keep us motivated.

The daily grind doesn’t make it easier…it makes us better. It makes us stronger.

Persistence is the inner strength that carries us through the hard times. The times we want to quit…to give up…to lay down and surrender.

Life throws up curveballs…sadness, laziness, exhaustion…the devils way of telling us we aren’t good enough…that we don’t deserve it. That inner demon wants to throw us off course and shatter our dreams. Who will win today?

Push through and reap the rewards…the mental and physical rewards…It won’t make it easy…but it will make you strong.

Day 7 exercises: 2 rounds of 10 ****Click here for how to videos****

  • Farmers Walk on Toes – :30 (use your heaviest weight – straight line or in a circle)
  • Dumbbell Squat + Overhead Press
  • Dumbbell Deadlift
  • Wall Sit – 1 minute
  • Burpees
  • Plank – :30 (2X)

Bonus: #SuperSweatyCardio Super Sweaty Cardio

This cardio bonus should take 12 minutes. Do not rest. Persist….push through and time yourself. 3 rounds….GO!

When you’re done…give yourself a big hug and a pat on the back. Then take it easy…time to rest up for those weekend long runs!

Start thinking now…start planning now. What will you eat? how much rest will you get? It’s important to plan ahead to go the distance.

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When you want to skip it today….

When you want to quit early….

When you want to roll over and let life take over…

Remember…you can’t get much done if you only work hard on days when you feel good.

Persist It will get easier…because you are strong!


Day 7: Balance and Reach

Bla Bla BlaNo excuses today Crew…. Go workout!

Today we are tackling the Balance and Reach exercise and I want you to take your time with this and really focus on building your hip strength by mimicking running form.

Balancing on one foot is tough…but this will improve our form and strength!

Day 7 exercises:

  • Balance and Reach – 20X each side (See FB video)
  • Squats – 50X
  • Mountain Climbers – 50X
  • Plank Up and Downs – :30

Bonus: 100 Crunches

Since it’s core month and I am a little sore again from yesterday, let’s push the limits a little and do some extra crunches! Tag your post with #LoveSoreAbs

Thigh Challenge:

  • 15 Fire Hydrants
  • 30 Scissor Kicks
  • 25 Inner Thigh Leg Lifts

Running Drills and Speed Work: This week’s running drill and speed work is below. If you need more info on these check out Monday’s post here with all the info. Remember you are welcome to reach out to me by PM if you need some help finding the right pace for you speed work.

  • Running Drill – Slow Skipping
  • 8X 400M

This Crew shows commitment every single day and that’s what it takes to get results. If you are sitting on the sidelines watching…what are you waiting for? Turn your interest into commitment and get up and get to work! 🙂

interest vs commitment


Day 7: What Do They Say About Monday?

Monday startoverGood morning Challengers and happy Monday!

Everyone pretty much killed week 1…but if you know you didn’t give it your all…time to regroup, recommit, and get to it! Will you struggle to make time for you or will you be strong and power through?

What do they say about Monday? NEVER SKIP A MONDAY WORKOUT! 🙂

I’m going to start adding bonus workouts and running drills this week. These extra workouts and drills are meant to get you moving more and improve your running efficiency…but don’t stress if you don’t get each one in today. I will refer to them all week so just do your best and keep being active!

Day 7 exercises: Legs – 3 sets of 10

  • Plank – :30
  • Wall Sit – :30 (3X)
  • Calf Raises
  • Sumo Squats
  • Plank – :30
  • Side Planks – :30 each side
  • Pigeon Pose all cardio challenge
  • Calf Stretches
  • Quad Stretch

Week 2 Bonus Workout:

All Cardio Challenge: This bonus workout can be done any day this week…or everyday this week…so fit it in when you can to get your heart rate up and burn some calories!

When you do fit it in make sure you post using #AllCardioChallenge so we know you went the extra mile! 🙂  One last thing ere…DON’T SKIP THE BURPEES! They are good for you…just try them! Keep your core tight and go slow until you have the form correct. Remember to watch the “how to” videos again if you need reminders on form for any of our exercises.

Running Drills:

We’ve talked about some running drills before, but this week we are going to start introducing two drills per week to get you familiar with them.  Going forward I will ask you to incorporate them into your routine 3-4 times a week. They can be done as warm ups or after your run to reinforce good running form when you’re fatigued.

These drills are for everyone! It doesn’t matter if you are a beginner runner or a veteran …we can all benefit from adding running drills into our weekly routine.

According to,

“If you want to improve as a runner, you’ve got to do more than just run. You’ve got to make time to do the extra stuff, too. Taking 20 minutes to do a handful of drills…can dramatically improve your running form and economy (or the ability to run fast efficiently) and increase your stride cadence and racing speed.

Each of the drills highlights one or more aspects of good running form and accentuates them through repetitive motion, which trains the body to become comfortable with that movement so it can be inserted into your typical running mechanics.”

Screen Shot 2016-03-07 at 5.52.31 AMButt Kicks:

Why: Butt kicks engage the hamstrings and accentuate the recovery portion of the running gait and improve leg turnover cadence.

How: Run in place with your thighs more or less locked in a neutral position and try to kick yourself in the glute with your heel on each stride. Focus on keeping he rest of your body still and simply flicking your lower leg backward. If you’re not making contact, you need to improve your dynamic range of motion. Do two or four reps of 15 kicks with each leg.

Bounding:Screen Shot 2016-03-07 at 5.59.17 AM

Why: Bounding increases foot, calf and hamstring muscle power and develops single-leg stance stability necessary to maintain fluid running form while fatigued.

How: On a flat or very slightly downhill slope, alternate thrusting into the air off one leg in an exaggerated skipping motion. The focus should be on a powerful leap into the air and a quick (but not super fast) cadence. Your arm motion should be synced to the opposite leg’s action, holding steady for the brief moment while you’re off the ground. Do three to four reps of 10 leaps on each leg.

Lots going on here…but don’t let it overwhelm you. The bonus workout and running drills can be incorporated throughout the week when you have time but I wanted to get them out early so you can plan ahead to fit them in.

As always…never miss a Monday workout! Let’s get the week started right and make it a great day Challengers! 🙂