Day 13: Get Up and RUN!

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Friday the 13th y’all…stay calm, don’t freak out…just follow the rules and you’ll be fine….oh and might as well go ahead, get up, and run! 😉

I’m not big into the whole Friday the 13th thing, and I won’t be running today since it’s a much needed rest day before back-2-back half marathons this weekend. But if you don’t have a big race or long run on your schedule tomorrow…you might as well get a good run in today and burn off any lingering anxiety about who might be chasing you!

Friday is usually a day to kill it and get ready for the weekend, but we are taking it easy today. Abs and challenges.

But wait! If you have a race or long training run this weekend, please skip the squats and burpees today. Throw in the push ups for good measure, but don’t over-exert yourself and be sore for your race or long run. Remember that everything we do is meant to make you run stronger and faster, not to put you in a state of oblivion, ready to crawl into bed and weep from exhaustion and sore muscles. Move things around to make it work for you. Challenge exercises can be made up or skipped. Be smart!

Day 13 exercises: 3 sets of 10 

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

  • Runner’s Crunch
  • Oblique Crunches (3 sets of 10 per side)
  • Lying Leg Raise
  • Plank – :60 (plank of your choice)

Bonus: Get up and run!  Would love to see some easy miles today. Don’t go overboard…long runs are coming! Just stretch out your legs and keep it short and slow. Run, walk, skip, whatever…just get moving on Friday the 13th. 🙂

Challenges:

  • Burpees – 35
  • Push Ups Beginner – 10
  • Push Ups Advanced – 55
  • Squats – 75

No time for standing still today. Even if you’re moving slowly…keep moving forward.

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Day 6: Ridiculously Amazing Friday!

screen-shot-2017-01-05-at-8-34-08-pmYAYYYY…it’s Friday!!

I’m so excited for a ridiculously amazing Friday and a fantastically fun Saturday at Run Disney for the Disney Half Marathon in Orlando, Florida!

But before we get to the ridiculously amazing stuff…we have to get the work out of the way…..AB DAY!!

Our abs (our core!) holds everything together. Runners and…well everyone…get HUGE benefits from a strong center of gravity. But runners especially, because a a strong core helps us achieve stability, balance, posture and overall control.

We know the importance of core strength right? Here’s a quick review…

Overall, core strength training reinforces the way that your pelvis, abs, hips, and lower back work together. When our foot hits the ground, our core holds our trunk rock-solid as the kinetic energy from our foot transmits to our hamstrings, up to our arm and back down to our other foot. A conditioned core prevents any wiggling in your torso and keeps you from deflecting energy, so you run faster. All this stability, balance, posture, and control also keeps our lower extremities from getting out of whack, therefore preventing injuries!

It’s Friday…a ridiculously amazing Friday…last day of strength work for the first week of the new year. Push hard today and get it done so you can relax guilt free this weekend!

Day 6 exercises: 2 sets of 10 

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

  • Runners Crunch
  • Oblique Crunches
  • Lying Leg Raise
  • Plank – :60 (Your Choice)

Bonus: Pilates Workouts for Runners – “Swimming” 

Practicing Pilates works well for runners in general, but some exercises stretch and develop some particularly important areas. Watch the video below and do 3 full sets (as described in the video) of the swimming exercise.

Challenges: 

  • Burpees – 30
  • Push Ups Beginner – 6
  • Push Ups Advanced – 25

This weekend I need your good vibes! This will be my first attempt at pacing for a certain time at a race. Yes, I will be the girl holding that flag with the time on it. 2:15 is the goal. I will be using a :90 run and a :30 walk. Run pace is a 9:45(ish) and the plan is to end with a 10:18 average pace. I’m a tad bit nervous just because this is my first time and there will be lots of runners counting on me to get it right. But I know I have your support and I know you will be sending me positive thoughts! Race starts at 5:30am eastern time…so if you’re up (duh we’re runners, we’re all up at 5:30 a.m. on a Saturday right?) then send me all those positive thoughts Crew! 🙂


That’s it Crew. No machines…no B.S…just you, your dedication to your health and fitness, and your drive to be better, stronger, and faster in 2017! GETTT ITTT Crew!

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Days 23 & 24: It’s Simple…Go RUN!

log off shut down go run mamavation-MondayWondering what you should do today?

It’s simple. Log Off. Shut Down. Go Run!!

Doesn’t matter how far or how fast…in fact I WANT you to go slow! But I also want you to push yourself out of your comfort zone.

Whatever that means to you… 1 mile, ten miles, 20 miles…log off now and gNever regret runningo run!

Day 23 exercises: Long Run + Planks (:30 – 1 min 2X) + 7 Key Stretches for Runners 

Some people prefer to get their long run in on Sunday and that’s cool….switch it up and get your Day 24 exercises knocked out today then go long tomorrow! 🙂

Roses are red

 

Recap: What’s the message this weekend??

GO FOR A RUN! A long one! 🙂

 

 

Day 24 exercises: Abs

  • 50 Jumping Jacks
  • Stability Ball Crunch – 4 sets of 15
  • Lying Leg Raise – 4 sets of 15
  • Dumbbell Side Bend – 4 sets of 15
  • Planks – :30 – 1 min (2X)
  • 100 Crunches
  • Ab Stretches – See below

love Burpees

Bonus: Did someone say Burpees??

Oh yea!! Let’s get it y’all! 4 rounds of 10 burpees! 1 set  in between each round of abs. You CAN do this!!! Get it done and tag your post with #LoveBurpees!

Ready for a fantastic, active weekend? Make it great and remember…

Its simple just go run

Ab Stretches:

 

 

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:

Day 11: Forgive Yourself…then Recommit

forgive and recommit

Are you down on yourself about some bad choices or not following through with your exercises every day? Beating yourself up will not help! You can’t change yesterday but you can make today different.

Forgive yourself, shake off those bad feelings and recommit to a healthy, active week starting today. Do it now! Say goodbye to yesterday and commit to making healthy eating choices and being active today! Baby steps Core Crew… Commit to one day at a time.

There was an overwhelming request for inner thigh work this month and today is the day. Make each exercise count by doing them slowly and focusing on each move as it works those legs, thighs and glutes!

Day 11 exercises: “How To” Videos

  • 50 Jumping Jacks
  • Bridge with Inner Thigh Squeeze – 3 sets of 10
  • Lying Leg Raise – 3 sets of 10
  • Side Step with Squat – 3 sets of 10
  • Plank – :30 – 1 min (2X)
  • 50 Crunches

Bonus: Side Plank with Clam – Check this out…core stability + thigh and glute work. Since we are doing 3 sets of other thing exercises, today’s bonus is 3 sets of side planks with clam (each side).

Side plank with clam


Running Drills: Straight Leg Shuffle

Who has tried all the running drills and works them into their warm up routine? I know…I know…it takes extra time…but these drills will help your form and your running efficiency. Taking an extra few minutes to do them before your run will mean improved performance.

Why: The straight leg shuffle helps stimulate neuromuscular timing for quick- cadence running, while also reinforcing a flat or midfoot footstrike. Combined, those stride components can greatly shorten ground contact time and eliminate the counterproductive braking associated with a heel-striking gait.

How: With an upright torso, straight legs, dorsiflexed ankles and toes pointed upward, start bounding forward with low-rising forward leg lunges and a quick cadence. Avoid leaning backward by acting as if you’re aggressively pulling the foot backwards as soon as it touches the ground. Do two to four 50-meter reps.

Sounds kinda confusing…so here’s a quick video to show you how to do it.


Speed Work: If you want to run faster, the saying goes, you’ve got to run fast.

Not everyone “cares” about getting faster…but let’s face it…we are all proud when we shave a few minutes off our time in a race of any distance….or even a training run.

Don’t get nervous…speed is relative and whatever “fast” is to you…that is perfect. Don’t overthink it and skip it because it sounds hard. It isn’t easy…but if you want to get faster…you’ve got to run fast.

One thing that was stressed in my RRCA certification class was repitition…more specifically…training cycles that run in repetitive cycles…also called Mesocycles. These cycles will help train your body to withstand similar training and that means doing it over and over…then over again.

Think of it this way – “IIP” – Introduce, Improve, Perfect. We are going to overload our system with the same workout for 3 weeks in a row. This method teaches our body and mind to adapt to a specific stress until it becomes not stressful.

  1. Week 1 – Introduce
  2. Week 2 – Improve
  3. Week 3 – Perfect

So we are sticking with that plan and doing our 1/4 mile repeats again this week. On a track that is 400 meters. On a Garmin or GPS watch…that is .25 miles. If you didn’t make it happen last week…jump in this week and introduce yourself to this workout. Let’s go over the details again.

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 x 1/4 Mile Repeats at a pace that is :30 faster than your race pace.
  • 2:00 walking rest in between each one.

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. Round up or down to the nearest mile if you’re in between.

  • If you run a 14:00/mile, you should run quarter mile repeats in 3:00
  • 13:00/mile – run the quarter mile repeats in 2:45
  • 12:00/mile – run the quarter mile repeats in 2:30
  • 11:00/mile – run the quarter mile repeats in 2:15
  • 10:00/mile – run the quarter mile repeats in 2:00
  • 9:00/mile – run the quarter mile repeats in 1:45
  • 8:00/mile – run the quarter mile repeats in 1:30
  • 7:00/mile – run the 1/4 mile repeats in 1:15

Cool-Down – 5:00-10:00 easy jog…you’ve earned it!

Can you run for 2:45 without walking? YES YOU CAN! No matter how fast you are…every runner can do these drills. Remember that the breaks are meant to be REAL BREAKS. Take time in between each set to recover by taking deep breaths, drink some water, and getting ready for the next set.

Final thought…Do not skip your stretches. Broken record here…I know. Your body needs time to recover and these stretches will keep your muscles soft and help you avoid pulling, tearing, or otherwise injuring muscles that we need to keep us on the road. Here are our 7 Key Stretches for Runners + the Pigeon Pose. Do them! 🙂

Ready to forgive yourself and recommit this week? There is no better time than now. Shake off those feelings of self doubt and self pity. It’s Monday Core Crew…time to remind yourself that this week you will be STRONG! 🙂

Monday startover

 

Days 2 & 3: Weekend Options

The Long RunDo you look forward to your long run? Is it a time of reflection done solo or do you run with friends to make it fun and pass quickly? No matter how you like to get it done…earn your pain, cause the long run is a reward in itself.

We are all at different fitness levels so “long run” means different things to each of us…maybe it’s 3-4 miles….maybe it’s 10-15+ for those with a marathon or ultra coming up. The time on your feet…not the distance that’s covered is what is most important.

The pace for these long runs should be relaxed, allowing you to easily carry on a conversation with your running buddies. If you run solo….you should be able to sing the Brady Bunch song out loud (come on you know you know it) without breathing hard. Make it fun…take walk breaks when you need them…and understand that your body will be making the correct physiological adaptations for the very long distances.

For our newbies, the weekend means you have options! If you go long on Saturday, rock out your ab work on Sunday….if a Sunday long run works better for your schedule, switch it up and make Saturday your ab day then go long on Sunday. Either way, post run….please remember our 7 Key Stretches for Runners and throw in a few planks before you call it a day.

Day 2 exercises: Long Run + 7 Key Stretches for Runners + Planks (:30 2X)

Day 3 exercises: Abs

  • 50 Jumping Jacks
  • Stability Ball Crunch – 2 sets of 10
  • Lying Leg Raise – 2 sets of 10
  • Dumbbell Side Bend – 2 sets of 10
  • Plank – :30 (2X)
  • 25 Crunches
  • Ab Stretches – :30 each (scroll down for a reminder)

Not sure how to do these exercises? Check out our how to videos and scroll down to the ab section. If you don’t have a stability ball…how about some in and outs? Remember those? If not here’s how to do them…

Ab Bonus: For a little extra ab work try this Abdominal Hold. Use a stable chair or bench then push yourself up and hold for 5-10 seconds then rest. Repeat this action for 1 minute. Start slow and if you need support, keep one foot on the ground and work your way up to being able to pull up both feet towards your chest. Here’s how to do it.

Last but not least…remember to be mindful of what you’re eating…NO JUNK FOOD! After your long run, reach for some protein then keep it healthy for the rest of the day. Going long does not mean it’s ok to gorge afterwards…I know it’s easy to do…and you feel like you’ve earned it…but think about those toned sexy abs you want for summer and walk away from the junk!

Questions? Concerns? Reach out to me! Let’s chat about how to make the long run work for you.

Have a fabulous, fun filled weekend but make it count towards your fitness goals! 🙂

Ab Stretches: