Day 20: Iron Strength

Never skip Monday 6-20Time to hit the reset button and do it all over again!

Run, Strength, Stretch, Repeat. And of course…

Never Skip Monday!

Time to build that Iron Strength! Let’s do this!

Day 20 exercises:

Monday-Morning-Workout-Routine

Bonus: #MondayMorningWorkout 

Our Monday Iron Strength Core Workout is pretty intense and a lot of us will still get in a run…but if you want to go the extra mile, throw in this #MondayMorningWorkout

Mini Morning Workout

#MiniMorningWorkout: Have to get out the door to work? Throw in this quick Mini Morning Workout to get your juices flowing and your heart pumping a little. You can do the rest later when you have time, but this mini workout will help start your day right!

Thigh Challenge: I finally remember the Thigh Challenge and it’s a rest day. 😉


Running Drill for Speed and Efficiency: Running drills can be done any day of the week. Before your workout to loosen you up, or after your workout to promote good form while your tired. Either way…remember to throw in some Grapevines this week.

Grapevines: Screen Shot 2016-03-14 at 6.17.10 AM

Why: This drill loosens hip flexors and glutes and increases hip and leg and gluteal mobility while also using lateral strength required to run with good form.

How: Standing upright with your head and torso facing forward, move laterally in one direction by placing your trailing leg in front of the lead leg. Then move the lead leg in that same lateral direction and place the trailing leg in front of the lead leg. Maintain a fluid motion with your arms rotating in the opposite direction from the legs. Do two to four 50-meter reps to the left and right, facing the same direction for each lateral movement.


Speed Work: Last week we had choices…and I loved seeing you decide what kind of speed was right for you. Let’s do it again. What kind of speed work gets you excited?

  • Fartleks – “speed play”
  • Interval Sprints: 200M, 400M, 800M, 1200M, Mile Repeats
  • Tempo Run – Click here to learn more about Tempo Runs
  • Progression Run – Getting progressively faster towards the end of your run

No matter what you choose….get in the mindset of going a little faster than normal and remember your warm up and cool down. Then come home and stretch!

We are getting so close to the end of the month and I need ideas for July! This is your group…and I want you to LOVE what you’re doing. I want it to be relative to your needs. So tell me…what do you need to work on? What will keep you motivated next month?

Congratulations to Lisa Mattson Gibbs on completing her very first Marathon! Way to go Lisa! You trained hard and pushed through the heat and we are so proud of you!

Time to get moving and make a difference TODAY! Never skip Monday’s Crew! 🙂

Make a difference

 

 

 

Day 13: T. G. I. M.

TGIM

After a fun, race filled, long run accomplished, fabulous weekend full of friends and good times…it’s finally time to get back to our passion and kick some Monday booty!

This girl has jury duty! I hope it’s interesting….but it will probably more like sitting around waiting to be sent home. But hey…I’m cool with doing my civil duty. Since I work from home, this getting up and taking a shower to look presentable on a Monday thing is throwing me off big time!

So I’ll keep is short and sweet and just say GET TO IT! 🙂

Day 13 exercises: Iron Strength Core Workout + Low Side Plank with Crunch (:45 each side)

Bonus: #FlatBellyWorkout Flat Belly Workout

Throw in one round of this #FlatBellyWorkout for a little extra Monday belly burn!

Thigh Challenge: Day 13

  • 22 Fire Hydrants
  • 55 Scissor Kicks
  • 40 Inner Thigh Leg Lifts

Gotta get moving so speed work and running drills will come tomorrow.

I know you wanted that extra hour of sleep this morning but….

workout instead of sleeping in

So get up…get moving…and start your Monday right Core Crew! Make it a great day! 🙂

 

Day 6: Rise Up and Attack!

Rise upHey Crew! Hope you all had a great weekend! So many fabulous races and long runs!! Our racing and long run weekends are what we work hard for all week and you guys killed it! 🙂

We’ve had a few days to let our abs recover from the workouts last week and now it’s time to get back to work on our Core!

Let’s rise up…get moving…and attack today with enthusiasm!

Day 6 exercises:

Today is the first Iron Strength Core Workout and while the overall workout is new… the exercises are not. We’ve done these before…now it’s time to put them together for an awesome core workout! Rest between supersets but power through each set while being careful to do each move correctly.

Low side plank with crunch is below. Keep that core tight!

Side Plank Knee to Elbow Crunch STACK

Bonus: #DailyAbs Daily abs – For an extra burn today bust out this #DailyAbs workout. You can do this right after Iron Strength or wait until later in the day to get those abs fired up again.

Thigh Challenge: Day 6

  • 12 Fire Hydrants
  • 25 Scissor Kicks
  • 25 Inner Thigh Leg Lifts

Running Drills and Speed Work: We took a break from Running Drills and Speed work last week to get acquainted with our new June Challenge but it’s time to put them back in the rotation this week!

Screen Shot 2016-06-06 at 5.56.01 AMRunning Drill: Slow Skipping – This is one of my favorites! This move makes you feel like a kid again…and is great for building calf and foot strength.

Why: This drill helps develop calf and foot strength needed during the toe-off phase of the gait cycle while also stimulating neuromuscular timing for running with high cadence. It also accentuates the high-knee action of the lifted leg during a running stride.

How: Skip with a moderate leap off of one foot and return to the ground and immediately leap off the other foot, main- taining a compact arm swing as if you were running. This slow-action skipping drill should have a staccato rhythm. Do two or four 50-meter reps.

Speed Work:

  • 8X 400M with 1-2 minute rest between sets

Let’s talk 400-meter repeats. One lap. You know, quarters. A 400-meter lap of the track is barely less than a quarter-mile, or 440 yards. Yes they are hard…but so valuable!

George Sheehan, the one time medical editor for Runner’s World magazine, whose slogans “Listen to your body,” and “We are each an experiment of one” said:  “Every runner must do quarters. If you’re a miler or-yes-a marathoner, doing quarters can develop dormant speed just waiting to go on display.”

Listen up though… If you are racing this weekend. You should be in TAPER MODE!

You should NOT be doing speed work the week of your race. So for all those doing Run for the Pies this weekend in Jax…or any other race this weekend….SKIP THE SPEED WORK!

If you do not have a track to do your speed work, these 400M (1/4 mile repeats) are fairly easy to do on the road. You can do them using interval workouts. Run a 1/4 mile HARD then walk or jog slowly to recover.

When it’s all said and done…and you are relaxing in front of the TV winding down for the day….grab some carpet and do your 7 Key Stretches for Runners!

Another fun week is upon us…Gwen is coming to Jax on Friday to do Run for the Pies with us Jax folks and we are having a pool party on Sunday! Can’t wait!!

It’s Monday…Rise up and attack the day with enthusiasm Core Crew!

rise up and attack