Long Slow Distance

Leave a comment Posted on May 2016 Challenge Image

Day 14 & 15: Long Run + Rest + Fun!

Runner problemsNo matter what you are doing this weekend…find time to fit in your long run.

Whether you’re a recreational runner or a hard-core marathoner, the long run is the backbone of any successful training program.

Here’s a few tips to help you get through your long runs feeling good.

  1. Follow your long run with a recovery day of very easy running, cross-training, or rest.
  2. Start your long run well hydrated and consume sports drinks and gels en route. This is excellent practice for the marathon and will keep you from getting overly fatigued.
  3. Limit your long run to 1:45 or less (unless you’re training for a marathon–see number 5, below).
  4. Consume 3 to 4 grams of carbohydrate per pound of body weight daily to make sure carbo stores stay loaded.
  5. Alternate long runs with very long runs when training for a marathon.
  6. Run with someone of comparable ability. Otherwise your long run may turn into a tempo run or a Sunday stroll.
  7. Ease back into training if you’ve missed a long run due to illness or injury. Going long as soon as you feel better can overtax an already battered immune system. Instead, do half or three-quarters of your scheduled long-run distance, then resume your normal schedule the following week.

I love tip #1. Resting after a long run is very important…but “rest” doesn’t mean you can’t run or be active. The day after a long run you can still go out and log some miles…just keep it short and easy. Don’t push pace and don’t stay out too long. If you don’t feel like running, do some cross training but once again…make it an easy workout. No matter what you do…don’t sit around eating everything in sight and not moving. Stay active!

Day 14 exercises: Long Run + Planks (Regular & Side Plank) + 7 Key Stretches for Runners

Day 15 exercises: Plank (Regular & Side Plank) + Rest

Remember you can always switch up these days to make them work for you and your schedule. Nothing is ever set in stone. Make it work for you and your family.

The weekend should be fun…a time to recharge for the upcoming week. Find time get in your long run…and spend quality time with your loved ones. Plan ahead to make sure you are balancing life at home with your fitness goals. Life is all about balance…you deserve “you” time but you also need to so make sure you spend quality time with the ones you love. Planning is key.

Make it a great weekend Core Crew! 🙂

I Run Every Day

Leave a comment Posted on March 2016 Challenge Image

Day 5 & 6 – Time On Legs & Abs!

Long slow distanceHey Core Crew… it’s Saturday and we all know what that means! Who’s ready for some LSD??

Long Slow Distance is not a new concept.. as you can tell from the picture…I mean…she’s wearing a cotton tank so we know this was a while ago…

But the basic elements remain…and it goes back to “time on legs”. If you’re training for a 5K…you should work up to running more than 3.1 miles on the weekend, 10K…more than 6.2 miles, Half and full marathon….you should be logging some serious hours on the road!

Low intensity…or slow, conversation paced running…will allow your body to adjust to the training without overworking your body. In fact, 80% of your training runs should be at this pace! That doesn’t mean you shouldn’t add speed, hills, intervals, or other running drills…but if you are in it for the long haul, this pace should be your foundation.

It’s important to work up to a distance you are comfortable with. Don’t go jumping willy nilly into tons of miles. Plan out a schedule that will help you reach your goals in a healthy manageable way to build up your endurance over time. Time on Legs…to do well..you’ve gotta put in the time.

So today is a rest day from strength training…IF you are running today. If you run on Sunday…please use today to knock out Day 6 (Sunday: Abs) and get that long run in tomorrow.

We still have work to do today and don’t skip your stretches!

Day 5:

  • Long run: Conversation Pace – Long run means different things to all of us so whatever level you are at…get out there and log some miles!
  • Plank – :30 (2X)
  • Side Planks – :30 (each side)
  • 7 Key Stretches for Runners – This is so important today! I promise it will feel so good!

Day 6: Sunday – Abs

  • Plank – :30
  • Mountain Climbers (50 each side)
  • Heel Touches (30 each side)
  • Bicycle Crunches (30 each side)
  • Plank – :30
  • Side Planks – :30 (each side)
  • One Arm Camel
  • Spinal Stretch on Stability Ball

I think I neglected to include the how to videos for these ab exercises so I will put the videos below. And if you need a reminder about how to do today’s ab stretches, please click here and scroll to the bottom. Let me know if you have any questions or need some help with modifications.

Remember to do your best and make it a great weekend Challengers! 🙂

Mountain Climbers: Great full body exercise! Keep your hips low and your core tight.

Heel Touches: Perfect for those love handles! Again…keep your core tight and bring your shoulders up off the ground.

Bicycle Crunches: Last ab exercise for the day. Do these strong even if you need a rest as you go. Try to bring your knees up as high as possible and again…keep your core tight! 🙂