Day 25: Love Ab Day!

You all know Wednesday is one of my favorite days this month! I love this ab work! 🙂

In fact, I give our Wednesday abs a….

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Do you love it too?

You know what we’re doing…but here’s today’s list. It’s fun…so have fun with it! 🙂

Day 25 exercises: 3 sets of 15 

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

  • Mountain Climbers – Slowly pull legs in one at a time using your core muscles. Don’t rush this exercise!
  • Standing Oblique Crunch – Use your core! Don’t rely on your legs… this is ab work!
  • Russian Twists – If you’re not already, add weight to this move. I use an 8lb medicine ball because it’s easy to hold.
  • Plank – :60 (your choice)

Bonus: Daily Abs – Another favorite! How many rounds do you have in you today? 2? 3? 4!?! 🙂

Daily Abs

Challenges: We are getting so close to the end of the month. Keep going Crew you are killing it!

  • Burpees – 55
  • Push Ups  Beginner – 17
  • Push Ups Advanced – 90screen-shot-2017-01-24-at-6-46-58-pm
  • Squats – Rest

Who’s doing a little dance for no squats today? Awe…come on…you know you LOVE SQUATS SO MUCH!! 😉

Happy hump day Crew let’s GETTTT ITTTT!!!

Day 11: Let’s Plank!

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We know that we can’t run our best without a strong core, the muscles in our abdominals, lower back, and glutes. They provide the stability, power, and endurance that runners need for powering up hills, sprinting to the finish, and maintaining efficient form mile after mile.

Today’s workout is devised to strengthen the specific core muscles we need for bounding up hills, sprinting to the finish, enduring long distances, and preventing common running injuries!  You got it…time to plank! 🙂

Day 11 exercises: 3 sets of 10 

****Click here for how to videos**** 

  • Mountain Climbers
  • Standing Oblique Crunch
  • Russian Twists
  • Plank – :60 (Your choice)

Bonus: Planks for Runners – 2X

planks-for-runners

Challenges: 

  • Burpees – 30
  • Push Ups Beginner – 9
  • Push Ups Advanced – 40
  • Squats – 120 (going up! 😉 )

Speed WorkPick up on pickups – “Speed Play” 

Speed play is the simplest form of speed work. “We simply introduce pickups during a run,” says Bob Glover, who supervises training programs for the New York Road Runners Club.

Pickups are segments of faster-paced running injected into an existing run.

In this first step, runners on a favorite 3-mile course begin choosing landmarks and running to them at a quicker-than-normal pace.

“It might be the next street light, it might be the top of a hill,” says Glover. “We tell them to do six or eight of these during the run.”

Same loop, same scenery, just the occasional decision to run slightly faster for a while.

“This takes away the stress of going to a track,” says Glover, “because in the minds of many of these people, you don’t go to the track unless you’re good.”

FARTLEKS!!! Go out and choose small portions of your run to pick up speed. Have fun with it!


We know we need strength work for our upper and lower body, but our core is so important. It’s the premise of our little family and these workouts WILL help you reduce back pain, run stronger, run longer, and run faster.

Get moving Crew! Let’s plank and get…

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Day 4: Refuse to Give Up

screen-shot-2017-01-04-at-5-57-46-amGood morning! Rough night for me in Florida…it is WAY TOO HOT HERE! UGH!

I refuse to turn on the AC in January but we sleep with the windows open and I gave in and let Silas sleep with me last night. MISTAKE!

He tossed and turned in the heat and made me miserable…but I refused to give in and turn the AC on. Suffered through, overslept a tad, and will require a nap today.

No more giving in to little man sleeping with me…no giving in to the electric company in January, and no giving in on missing my workout!

Anyway…I did end up sleeping a little late so I will  end my rant now and get to the workout. 😉

Day 4 exercises: 2 sets of 10 

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

  • Mountain Climbers (Slow) – use a slow deliberate motion here to engage your core!
  • Standing Oblique Crunch
  • Russian Twists
  • Plank – :60 (Your Choice)

Ab Bonus: 50-100 Crunches 

Bonus Challenges: 

  • Burpees – 20
  • Push Ups Beginner – 5
  • Push Ups Advanced – 15
  • Squats – 60

Speed Work: Loved seeing the speed yesterday! Let’s see some more!

  1. On the Track: “High-intensity track sessions move the muscles through the full range of motion, improving elasticity and enhancing coordination between your nervous system and muscles. With time, you’ll develop a more efficient stride at all your paces.”HIIT It: Begin with two 100-meter accelerations that include 40 meters at top speed, with 2 to 3 minutes of walking or jogging between.

    Build to 6 x 150 meters hard, including 80 meters at top speed, with 3 to 4 minutes jogging or walking rest.

    Over time, increase the number of repeats to 10, lengthen reps to 300 meters (running nearly the entire distance at top speed), or reduce the rest interval to one minute.

  2. On the Hills: Inclines are a great venue for superfast speedwork. Compared with a flat surface, hills reduce the impact on your legs and limit your range of motion, thereby lowering the risk of strains and pulls. Plus, hill repeats build muscle power, which helps you run more efficiently on level ground, says McConkey.

    HIIT It: On an incline, start with three 30-second moderate repeats and walk down the hill for recovery.

    When this becomes comfortable, progress to 4 x 1 minute near all-out efforts with a downhill jog and an additional 30 to 60 seconds jogging or walking rest.

    Over time, add additional reps, extend effort length up to two minutes, and aim for steeper hills.

Speed Workouts for Beginners: When you’re just starting out, any type of interval—even alternating walking with jogging—will challenge your body in new ways.

Incorporate one of the following workouts each week to introduce intensity and boost your speed.

  1. Track: Run two laps. On the straights, accelerate and hold top speed for 20 meters. Walk the curves.
  2. Trail: Intersperse an easy run with 3 to 4 20-second, moderate-intensity surges.
  3. Hills: Do an easy run that incorporates three 20-second climbs, each one at a moderate effort.

Sometimes we have to fight for what we want. Fight for time, fight for energy, fight for the mindset to get it done…

Don’t give in Crew. If you want it…fight for it!

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Day 26: Rise Up & Attack

rise-up-and-attackLast week of the month…last Monday of the month…rise up and attack the week with enthusiasm!

Shoulder and Abs…sound like a strange combination?

Not really. Shoulders and abs are great complimentary bodyparts to work on in the same day. Since they are completely separate body parts, you don’t need to worry about support muscles of either muscle group tiring out.

With 4 sets of 15 coming at us today…we need enthusiasm, a little determination, and a lot of commitment to finish strong! Do you have it in you?

Day 26 exercises: Shoulders and Abs – 4 sets of 15

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

  • Mountain Climbers
  • Kettle Ball / Dumbbell Swings
  • Shoulder Presses
  • Plank – Your Choice (:90 2X)

Bonus: #BeastModeMonday

With our regular 4 sets of 15…this bonus is not for the faint of heart…or for those with little time on a Monday. But hey…if you like to go beast mode on Mondays, this one is for you! 3 sets…because who doesn’t want to do 5 planks today?!? 😉

abs-shoulders-knees-toes

Military Press – Very similar to shoulder presses but at the top you’re going to extend your shoulders all the way up. You can do these with dumbbells so don’t skip them if you don’t have a bar. Watch Scott Herman show us how it’s done.


Speed Work: This week’s speed work is a tough ladder workout. Since the intervals are longer, you want to start out a little slower and work your way faster towards the end. The last 2 sets of 400 meters…go all out!

How fast should you do running? This workout should be done at your 10K speed, which is slower than last weeks 5K speed but faster than you would run a half marathon. How does that translate into actual time spent running? Take your 400m from last week and add :10 – :15 then multiply by 4 for the mile, by 3 for the 1200 meters (.75 mile), and by 2 for 800 meters (1/2 mile). For your last two 400 meters (.25 mile) crank up the speed and finish strong at your 5K pace. Check out the pace chart below…

Ladder Workout:

  • Warm up – slow mile
  • Faster mile – 10K speed
  • 1200M (.75 mile)
  • 2x 800M (.5 mile 2X)
  • 2X 400M
  • Cool down – slow mile
  • Total of 5.25 miles

Tough workout…who will put on their big girl panties and give it a shot? If you raced this weekend, you get a speed work pass…don’t try this workout on tired legs. Rest up this week and just bust out some short, slow recovery runs. Don’t worry, we’ll have speed work next week. 😉

Pace Chart: Example for 30 minute 5K

  1. 2:10 – add :10 so that makes = 2:20
  2. multiply by 4 for your mile = 9:20
  3. multiply by 3 for .75 = 8 minutes
  4. multiply by 2 for 800M = 4:40
  5. 400M – Speed back up and try to hit those 400M times so go all out and run 2 400 meters in 2:10

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Seems a little complicated but it’s fun and you when you’re done you will feel amazing!

Not feeling ready for the ladder yet? That’s ok! Throw in some fartleks (speed bursts) during one of your mid week runs. Choose an object in the distance and pick up the pace till you get there…see that light pole? How about that stop sign? Do 8-10 speed bursts in your run session. Remember to BREATHE deep. Belly breathing during speed work is essential to building your VO2 max and getting the most out of this workout!


After a HUGE racing weekend and lots of long runs, please take the time to stretch!

Last week of the month Crew! Let’s go hard and finish strong cause good things come to those who sweat! 🙂

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Day 19: Ab-solutley Necessary

big-girl-pantiesWhether you want to or not…strong abs are AB-SOLUTLEY necessary!

No…you don’t need a six-pack…but you do need strength because strong abdominal muscles help make you a better runner!

Since the abdominal muscles support the rest of the torso, runners with strong abs have better posture, a more stable gait, and fewer low-back problems.

Added bonus: Our abs also help us move our legs and shift our hips, so we derive more power for these actions when our abs are well-developed.

Having back pain? Work on your core! Having hip issues? Your core will help you stabilize those hips! Legs tired? Focus on that strong core to pull those legs when they just don’t want to take another step…

Yes Crew…Our ab days are AB-SOLUTLEY necessary. Don’t skip them!

Day 19 exercises: Abs & Shoulders – 3 sets of 15

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

  • Mountain Climbers
  • Kettle Ball / Dumbbell Swings
  • Shoulder Presses
  • Plank – Your Choice (:60 2X)

Since I was a slacker and didn’t get you a post over the weekend, I neglected to check the calendar and remind you that we’ve moved up to :60 planks. OOPS! We’ve moved up! You’ve got this Crew! We’ve been working on it and now it’s time to add another :15 to those planks!

Bonus: In and Outs + Dead Bugs

Yes…2 bonus moves today. Two fun ones though so don’t cringe. These are great core stabilizing moves. Go through each exercise 3 times for 10-15 reps.

In and Outs – This move will strengthen your core and work your hip flexors.

  1. Begin by sitting on the floor or on a bench with your legs raised and your body leaning back.
  2. Bring your knees and chest together by leaning forward and pulling your legs up.
  3. Make sure to keep your abs tight and engaged during the movement. Your head and neck should stay up and forward.
  4. Lower your legs back down towards the floor. Keep them raised just off the ground.
  5. At the same time, lean your upper body back down to the starting position.

Dead Bug – This exercise helps to improve the overextended posture or excessive anterior pelvic tilt that can be a root of back pain and which can manifest into more profound back issues. Use this exercise to strengthen your abs and favour the proper posture.

  1. Lay flat on your back with your hands extended above you toward the ceiling. Bend your knees in 90 degree angle and raise your thighs until they are perpendicular to the floor. Now deeply exhale and embrace your abs to bring your ribcage down and flatten you back onto the floor. You shouldn’t be able to fit your hand in between the floor and your lumbar spine. Hold this position throughout the whole exercise.
  2. Slowly lower the right arm and the left leg down to the floor simultaneously. Lower them down until just before the lower back starts to rise off the ground (starts to arch). On your way down exhale all the air out of your lungs forcefully. Then slowly return to the starting position while inhaling. Alternating sides and continue the movement for specific number of repetitions or a certain period of time.

Speed Work: Slightly disappointed that I only saw 2 people…2 PEOPLE…get in speed work last week. Hopefully I just missed those posts?

I had cortisone shots in my knees on Tuesday and missed my track workout…but I threw in 5 fast miles at the end of y 22 miler on Friday…what was your excuse?

If you read y posts regularly, you know I subscribe to the RRCA IIP thought process. Introduce, Improve, Perfect. So if you did do speed work last week YAY!! Let’s do that again and IMPROVE! If you didn’t get it done, here’s another chance to introduce this speed work into your schedule this week. Yes Crew…10-12 x 400M. Let’s get it!

Two weeks ago we did a 5K to see where we’re at and what kind of pace we need to run for our speed intervals. Did you write your time down? Grab it and let’s see what you’re doing this week.

Workout = 1 mile warm up; 400M x 10-12X (2.5-3 miles); 1-2 mile cool down – Total of 5-6 miles 

Yes it’s a tough workout…but you can do it! A track is ideal for speed work but this is an easy workout to do on the road or the treadmill too. Do a slow warm up for 1 mile, then move into your 400M intervals. That’s either 1 time around the track, or .25 mile. After 400 meters (.25 mile), stop, rest, and breathe for :60. Then do it again for a total of 10-12 .25 mile repeats. When you’re done head out for a 1-2 mile cool down.

These intervals should not be done all out. Start a little slower than your goal pace so you have enough left to do all 10-12 repeats. If you can hold that pace, or close to it, for each interval you’re doing it right! If not…keep trying!

Below is the same chart from last week with 5K times, short interval paces and time goals starting at a 25 minute 5K. If your 5K is below 25 minutes or over 40 minutes, let me know….but this should cover most of us.

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Now…please PLAN for your speed work. Think about what day this week will be best for you to get this done. Without a plan…chances are it won’t happen. So in today’s post, I want to see when you are planning to get your speed work done. Deal?

When it’s all said and done, don’t forget to stretch!

Alrighty Crew…time to get to work! Cause we all know…

never-miss-monday-workout

Day 12: Purrrrfect Workout

purfect-abs

Today’s ab and shoulder workout is a great way to build upper body and core strength…and it’s the purrrrfect way to start our week!

3 rounds today, throw in a little bonus work, then plan out your running schedule for the week. When will you get your speed work in? Plan now so you have plenty of time to get in some other short runs and recover before going long again on the weekend.

If you want to succeed, you must have a plan!


“BRACE YOURSELF”

Before getting started, let’s about “bracing”.

According to the Runner’s World article, “Building Running Specific Core Stability”, bracing is the neuromuscular exercise of abdominal bracing, which entails simultaneously co-activating all of the muscles that surround the spine. The purpose is to teach the body how to prepare for stabilization.

If you’re jostled in a race, getting tired and need your core stability to hold you upright, or lose your footing in a race or trail run, your brace should naturally engage, stiffening the spine and improving your ability to quickly reposition. Bracing should be performed during all core and whole-body strength/stability training.

To practice bracing, pretend you’re going to be punched in the stomach; this should stimulate all the muscles to tighten around the spine. However, you must be able to do this without holding your breath. Training the brace independent of breathing is essential for optimal exercise execution and performance in sport. This brace will help “groove” this supportive pattern so that, over time, it will activate with an unconscious effort.

Practice “bracing” a few times before you start your exercises, think ‘getting punched in the stomach’, and hold that position for a ten count, then release. Practice “bracing” a few times then use this core activation while you’re doing each of the exercises. This simple move is one you can do anywhere, anytime to tighten and tone your abs, and to train them to support yourself unconsciously when you need it most.

Day 12 exercises: Abs & Shoulders – 3 sets of 10 + Planks

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

  • Mountain Climbers
  • Kettle Ball / Dumbbell Swings
  • Shoulder Presses
  • Plank – Your Choice  (:45 3X)

Bonus: Bird Dog with Squares – Get on your hands and knees and brace with a neutral spine. Without moving your spine, reach out one leg and the opposite arm. Outline a square with each outstretched limb while maintaining the curve in your spine. Return both to the starting position and repeat on the other side. Perform 3 sets of 6 repetitions per side. Add this to your ab arsenal for a great bonus workout whenever you have a few extra minutes.

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On to the fun stuff!

Speed Work: Last week we did a 5K to see where we’re at and what kind of pace we need to run for our speed intervals. Did you write your time down? Grab it and let’s see what you’re doing this week.

Workout = 1 mile warm up; 400M x 10-12X (2.5-3 miles); 1-2 mile cool down – Total of 5-6 miles 

Yes it’s a tough workout…but you can do it! A track is ideal for speed work but this is an easy workout to do on the road or the treadmill too. Do a slow warm up for 1 mile, then move into your 400M intervals. That’s either 1 time around the track, or .25 mile. After 400 meters (.25 mile), stop, rest, and breathe for :60. Then do it again for a total of 10-12 .25 mile repeats. When you’re done head out for a 1-2 mile cool down.

These intervals should not be done all out. Start a little slower than your goal pace so you have enough left to do all 10-12 repeats. If you can hold that pace, or close to it, for each interval you’re doing it right! If not…keep trying!

Below are 5K times with short interval paces and time goals starting at a 25 minute 5K. If your 5K is below 25 minutes or over 40 minutes, let me know….but this should cover most of us.

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***RRCA Pace Chart Developed by Amby Burfoot (www.ambyburfoot.com) Only 5K times and paces listed here***

Example: My current 5K PR (ran at a race in May 2016) was 27:04. So I would use the 27 minute guideline and  run my intervals at a 7:50 pace, with the goal of finishing each one in around 1:58.

We ran this drill at my PRS track workout last week and I was able to pull times between 1:47 – 1:55 each. What did my Coach say? “You can run a faster 5K then 27 minutes.” This may be true…but I need more practice in order to put them all together. Remember, we are taking a :60 break in-between each interval to rest, breathe, and recover. It is a great confidence booster though and give me the motivation to keep working on it.

Speed work takes time, and practice. Do your best, write down your times, and compare your results each week. Remember…speed doesn’t come overnight, but if you keep working on it…you will get faster. Be patient and work hard Crew!

Questions? I’m here to help so please ask. if you are confused, don’t just go out willy nilly and do “whatever”. Reach out to me and let’s make sure you have your plan ready to go.

Let’s get to work and start the week off with a bang!

never-skip-your-monday

Day 5: Labor of Love

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Labor Day is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.

For most of us, it also means a day off work and the end to our summer, but today we’re giving it yet another meaning…

Let’s dedicate this Labor Day to the strength, prosperity, and well-being of ourselves…our strength, our prosperity, our well-being.

Running gives us strength, allows us to be prosperous in other areas of our lives, and is a positive force in our well being. One of our many Labors of Love….Running!

Before other festivities, take some time today to focus on your strength, your prosperity, and your well-being. It won’t take long…love yourself!

Day 5 exercises: 2 sets of 10 (Abs & Shoulders)

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

  • Mountain Climbers
  • Kettle Ball / Dumbbell Swings
  • Shoulder Presses
  • Plank -Your Choice (:30 2X)

Bonus: Go for a Run and foster your love of our sport! – Doesn’t have to be long or laborious…can just be a mile. It can be a slow jog for active recovery after your long run or a walk with purpose. Get out and show our sport some love. 🙂

Hand writing Happy Labor Day on grunge wall with American flag

Day 28: Finish Line Ahead

Finish line aheadWe are quickly closing in on the end of June and I will be the first to admit that I have taken some days off this month. Even though I needed the downtime, I am regretting my slacker laziness and feeling very sluggish.

Being sidelined from running is hard…I know many of you can relate….but we can be active in the meantime, so help me get back into the swing of things by showing me how it’s done!

Let’s kick it into gear for the last few days of June and finish strong! Who’s with me?

Day 28 exercises:

  • Balance and Reach – 20X each leg
  • Squats 50X
  • Mountain Climbers – 50X
  • Plank Up and Downs – :60

Bonus: #GarageCardioCircuit Garage Cardio Circuit

I am in desperate need of some cardio and this one looks good with no lunges and no knee pain causing moves. I am committing to at least 3 rounds. How many can you fit in today?

Thigh Challenge: Day 28

  • Fire Hydrants – 45X per side
  • Scissor Kicks – 115X
  • Inner Thigh Leg Lifts – 70X per side

I’ve skipped this the last few days but I’m jumping back in today. The numbers are high but we can do this! If you started this part of the challenge with us but fell off like me, jump back in today and let’s feel the thigh burn together!


July Challenge: With July only a few days away, I’ve got on my thinking cap and am working on a fun new month for us. Ideas are welcome so let me know what areas you want to work on, exercises you like, or anything else you think would be fun to throw in.

It’s also time to throw in for the new month so if you’re on a month to month system, please take the time to get your payment in by Thursday. Here is the link! I will tag you in today’s post if you are due for July. 🙂

Who is on course to finish all 30 days this month? If you’ve been going strong and know you are in the running for our 30 Day Challenger medal, give us a shout out so we can cheer you on and help carry you across that finish line!

Whether you’ve gone beast mode this month…or if you’re like me and haven’t given it all you’ve got for June, let’s make the commitment to finish strong together!

finishing strong together

Day 21: Reality Check

Guess What it's leg dayGuess what….it’s Leg Day!

Even though running gives us strong legs, we still need to work our hips, glutes, calves and hamstrings a little more to go the extra mile!

Day 21 exercises:

  • Balance and Reach – 20X each leg
  • Squats – 50X
  • Mountain Climbers – 50X
  • Plank UP and Downs – :60

Balance and Reach image

Balance and Reach: Check out the FB video to make sure you’re doing this exercise correctly. It is great for hip strength and will help you shift your strength into the bigger muscles giving you more speed when running. Make sure to use the opposite hand from the leg that is going backwards.

 

Bonus: #GoTheExtraMile – Time to step it up and go the extra mile…Bonus = extra round of Day 21 exercises. You got this!

Thigh Challenge: Day 21

  • Fire Hydrants – 32x each side
  • Scissor Kicks – 85x
  • Inner Thigh Leg Lifts – 55X each side

Running Drills: Grapevines

Speed Work: Pick your poison – Click here for options

We’ve got some slackers this month…and maybe you’ve been running and just skipping your strength work but time for a reality check…

Reality Check

Running is great and will help you lose weight…but strength training will help your body burn more calories and will translate into faster times, and a stronger, leaner physique. Grab the weights and get moving Core Crew! 🙂

 

 

 

Day 14: Can You Handle the Speed Work?

cant handle the speedworkIt’s leg day!!! And what’s leg day without speed work?

Have you been getting it done? Or pretending it’s not important? Time to suck it up…get out there and prove to yourself that you CAN handle the speed work!

Day 14 exercises: 

  • Balance and Reach – 20X each leg
  • Squats – (50X)
  • Mountain Climbers – 50X
  • Plank Up and Downs – :45

Bonus: #SpeedWork

That’s right y’all…no getting around it today. Bonus = Speed. Suck it up and throw in some speed! There’s lots of options for speed work and I will let you pick your distance and pace. You can run intervals like 200M, 400M, 800M or even mile repeats….or you can do fartleks or a tempo run. Whatever you decide, remember to take breaks in between sets and always do a warm up and cool down!

Tempo Run ImageI’m not sure if we’ve covered Tempo Runs before so here’s some guidelines…

Tempo Run: A tempo run is a faster-paced workout also known as a lactate-threshold (LT), Aerobic-threshold (AT), or threshold run. Tempo pace is often described as “comfortably hard.” Tempo running improves a crucial physiological variable for running success: our metabolic fitness.

Why Tempo Runs Work: By increasing your LT (lactic- threshold), or the point at which the body fatigues at a certain pace. During tempo runs, lactate and hydrogen ions—by-products of metabolism—are released into the muscles. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your “threshold,” meaning your muscles become better at using these by-products. The result is less-acidic muscles (that is, muscles that haven’t reached their new “threshold”), so they keep on contracting, letting you run farther and faster.

Find the Right Tempo: To ensure you’re doing tempo workouts at the right pace, use one of these four methods to gauge your intensity.

  • Recent Race: Add 30 to 40 seconds to your current 5K pace or 15 to 20 seconds to your 10K pace.
  • Heart Rate: 85 to 90 percent of your maximum heart rate.
  • Perceived Exertion: An 8 on a 1-to-10 scale (a comfortable effort would be a 5; racing would be close to a 10).
  • Talk Test: A question like “Pace okay?” should be possible, but conversation won’t be.

The one real requirement of tempo running is that you stick to a steady, specific, planned pace. Beyond that you have many options. If you’re still unsure…think of your tempo run this way, “Tempo run: Running to the beat of your favorite song .”

Still confused or just want to know more? Check out these articles from Runner’s World and Competitor.com:

  1. Workout of the Week: Know Your Tempo
  2. Your Perfect Tempo
  3. What Exactly is a Tempo Run?

Thigh Challenge: Day 14

  • 25 Fire Hydrants
  • 60 Scissor Kicks
  • 40 Inner Thigh Leg Lifts

Screen Shot 2016-06-14 at 5.40.24 AMFood Challenge: I will be the first to admit that these past few days killed my “healthy eating commitment.” I threw caution out the window and just ate what I wanted…and I am feeling it. Time to get back on the wagon and start making good choices again….starting now.

Have you kept up with your commitment to eating healthy? If so…YAY! If not…let’s recommit together today.

Absorb it all then get to work and let’s have a terrific Tuesday Core Crew! 🙂

Terrific Tuesday