Day 30: Bust It Out!

Final Day! screen-shot-2016-11-29-at-4-31-36-pm

Get up, get moving, and bust it out Crew!

1 round of hips for each leg then for your bonus, do it again!

2 rounds. 5 minutes per leg. 1 :60 plank and pigeon pose.

20 minute workout.

Once you get it done, shout it out loud cause you just finished an awesome month of strong hip and ab work!

Day 30 exercises: Hips – Modern Mom – Strong Hips Video 

Follow along with the me and let’s finish the month strong!


Speed Work: The week isn’t over just yet…have you done your speed work? Here’s this week’s workout:

Workout: Gear Shifter

How to Do It: In this workout, alternate between your easy, medium, and fast paces. Warm up with three to five minutes of walking. Then ramp up to your easy pace (see below) and hold it for two to three minutes. Then shift into your medium pace and sustain it for one minute. Then shift into the fast pace for 30 seconds. Repeat the cycle two or three times. Walk for five minutes to cool down.

Use this guide to find each gear:

Easy: Conversational pace; a pace where you could chat with a friend running alongside you. This is a rhythm that feels like you could maintain it all day long if you had to.

Medium: This should be faster than your easy pace, but you shouldn’t feel like you’re speeding. You would prefer not to hold a full conversation, but if someone asked you a question, you could answer in two- or three-word sentences.

Fast: Quicker than your medium pace. In this gear you should be able to say one or two words but, if someone asked you a question, it would make you mad because you wouldn’t want to expend the energy to answer them. Don’t sprint all-out or push to the point of pain, or where you feel you’re going to pull something. You should feel like “I’m okay, I just don’t want to do this for very long.”


We’re not getting any downtime…December starts tomorrow!

But before we move on…take a moment to reflect on the month and how far you’ve come. How many days did you complete? Did you give it your all? Why not? What got in your way? What can you change in December to help you do a little more? To push a little harder?

A successful challenge month isn’t measured just by completing each day on time…it’s also about challenging yourself, doing a little more than you thought you could do, pushing your limits, and coming out stronger because you did.

Can you call November a success?

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Day 29: Two Days Left!

screen-shot-2016-11-29-at-5-14-20-amOnly 2 more days left in November Crew!

We’ve worked so hard this month and there’s no quitting now. Push hard…one day of Abs and one day of Hips….then we start a brand new fresh month!

Don’t let these last two days of November slip away…it’s been a great month so finish strong!

Day 29 exercises: Abs – 3 sets – :30 per exercise

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

  • Roll Up
  • Pilates Scissors
  • Bird Dog Crunch – right side
  • Boat Pose
  • Bird Dog Crunch – left side
  • Side Planks – :30 each side

Bonus: Russian Twists – 4 sets of 25 (100 total) – Use weights!


Speed Work: Gear Shifter (Fartlek Run)

It’s important to focus on getting into the exercise habit; making your run a regular part of your routine, finding times and places to exercise that feel convenient and comfortable, and finding a way to enjoy it so you keep it up for the long term.

To get fitter and faster you can add time to your workout or increase the distance you cover. But you can also add structured workouts to your routine. These structured workouts, which involve running specific intervals or time or distance at a specific pace, help you develop endurance, speed, and stronger legs and lungs. And they can keep your exercise regime from getting stale.

Workout: Gear Shifter

How to Do It: In this workout, alternate between your easy, medium, and fast paces. Warm up with three to five minutes of walking. Then ramp up to your easy pace (see below) and hold it for two to three minutes. Then shift into your medium pace and sustain it for one minute. Then shift into the fast pace for 30 seconds. Repeat the cycle two or three times. Walk for five minutes to cool down.

Use this guide to find each gear:

Easy: Conversational pace; a pace where you could chat with a friend running alongside you. This is a rhythm that feels like you could maintain it all day long if you had to.

Medium: This should be faster than your easy pace, but you shouldn’t feel like you’re speeding. You would prefer not to hold a full conversation, but if someone asked you a question, you could answer in two- or three-word sentences.

Fast: Quicker than your medium pace. In this gear you should be able to say one or two words but, if someone asked you a question, it would make you mad because you wouldn’t want to expend the energy to answer them. Don’t sprint all-out or push to the point of pain, or where you feel you’re going to pull something. You should feel like “I’m okay, I just don’t want to do this for very long.”

This workout will elevate your heart rate, boost your fitness and calorie burn, and keep you from falling into a rut with the same easy pace. It ups the intensity, recruits different muscle fibers, and makes running fun!

Speed work is another way we can help stay injury-free. If you run the same pace all the time, you recruit the same muscle fibers, in the exact same way over and over. This same repetitive motion can cause common overuse injuries, like runner’s knee and IT-band syndrome.

Susan Paul, coach, exercise physiologist, and founder of the Orlando Track Foundation says, “If you mix up your paces, you recruit different muscle fibers, and some different muscles. You get more balanced out.”

This is a more structured fartlek session then we’ve done previously. Instead of just picking a distance and running to it, peek at your watch and try to hold the pace for the specific times set out above. If you do a run/walk, use the “easy/conversational” pace as your walk. This kind of workout can be done on a track…but it can also be done on the road so there’s no excuses! Go outside and ramp up the speed!

Remember, speed work isn’t just about getting faster. It also promotes stronger legs and lungs, gives us more endurance, and keeps our workouts from getting old and boring.

What do you have to lose? Try it!!


That’s all for day 29 Crew….abs, Russian Twist bonus, and our Gear Shifter speed work. At least plan your speed work to make it happen this week.

If you’re thinking about slowing down in these last two days…think about what kind of athlete slows down when they see the finish line.

YOU are an athlete…don’t slow down. Sprint towards that finish line and cross it with power and strength!

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Days 26 & 27: Tank Top Arms

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It’s the weekend! Many of you have already done your long runs and just need to bust out some arms today or tomorrow…others still need to get that long run in! Don’t skip it…make it happen!

Sometime this weekend, get a good arm workout in! We haven’t focused much on arms this month, but we know that strong arms carry us through the end of tough runs. Strong shoulders and back keep us upright and moving forward when we get tired and tend to slouch. 3 sets of our Sunday arms then 1 set of Tank Top Arms will give you a nice burn!

Day 26 exercises: Long Run + 7 Key Stretches for Runners + :60 Plank 

Day 27 exercises: Arms – 3 sets of 15 

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

  • Bicep Curls
  • Shoulder Press
  • Tricep Dips
  • Hammer Curls
  • Straight Arm Plank – :60

Bonus: Tank Top Arms – 1 set all the way through!

tank-top-arms

I’m heading down to Cocoa Beach to meet Gina Hadala (Can’t wait to meet you Gina!!) and to cheer on Gina, Catherine, and Melissa at the Space Coast Half Marathon! Anyone else going that I can look for on the course? I’ll be riding my bike back and forth the out and back course so look for me!

Anyone else racing around the country today or tomorrow? Let us know so we can cheer you on!

If you already went long or raced in the last couple days, knock out some arms then get some rest! Final few days of November are coming up so let’s finish strong Crew!

 

Day 25: Turkey Day Aftermath

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The day after a big eating holiday can go a few different ways.

  1. Sit around feeling bloated
  2. Sit around feeling bloated then reach for leftovers
  3. Go shopping and walk off some calories
  4. Knock out yesterday abs, today’s hips then go for a run!

Unless you have to work, you can probably make time for activity today! Don’t sit around making yesterday worse…get up and get moving! Who’s going for a run today? Who skipped abs yesterday and has some catch up work to do? (Me!)

I am not a Black Friday shopper. In fact, I avoid stores at all costs today. We do have plenty of leftover turkey and ham so sandwiches it is!

Since we are home and have no pressing matters, I plan on being active and getting outside for a while. What are your plans today?

Day 25 exercises: Hips – 3 sets of 10 

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

  • Brigid’s Runner Clams
  • Side Lying Leg Lift
  • Reverse Clam (feet up)
  • Forearm Plank – :60
  • Pigeon Pose – :30 each side

Bonus: Go for a run! Remember “active recovery” after our racing yesterday is a good thing! Go for a shake out run. Keep it slow and easy and just have fun being outside and burning some calories. In this case, “active recovery” can also refer to recovering from the aftermath of our Thanksgiving meal! So go on….get up and be active today Crew!

Do yourself a favor and avoid the scales today. No reason to make yourself crazy. Lace up and go outside instead! 🙂

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Day 24: Happy Thanksgiving!

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Happy Thanksgiving Crew! I hope you all have a very blessed day with family and friends!

Lots of us are racing or just getting out to be active today. Throw in some ab work before your meal, or wait till tomorrow and pair it up with hips…but get it done! Just don’t try to do it after your big Thanksgiving meal. 🙂

Day 24 exercises: Abs – 3 sets (:30 each exercise) 

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

  • Roll Up
  • Pilates Scissors
  • Bird Dog Crunch (right side)
  • Boat Pose
  • Bird Dog Crunch (left side)
  • Side Planks – :30 each side

Bonus: Give thanks and let us know what you are thankful for today!

I am thankful for so many things. My son and family, my friends, my faith, my health, my Crew, and RUNNING!

Have a wonderful day full of love, laughter, and activity! MUAH!

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Day 23: Get Involved

screen-shot-2016-11-22-at-7-51-31-pmI can tell why you should do strength work…

I can show how to do the exercises…

But the best way for you to learn and really remember…is for you to get involved!

December is close and I need to know what you want to work on. What have you liked in past months? What areas do you want to work on? Send me a video of you doing your favorite exercise or just send me your ideas.

Get involved and make December your best month yet!

Day 23 exercises: Hips – Follow video below

Our hip workout takes 4 min per leg. That’s 8 minutes to stronger hips. Can you make the time to help you avoid injuries and run stronger?

Bonus: We’ve been doing this hip workout for a couple weeks now. Are you strong enough to go another round? Bonus = Hips round 2!


Speed Work: Unless you’re racing this week, you should be doing speed work! Here’s this week’s workout.

Workout: 4-6X 800M (1/2 mile repeats) 

  1. Warm up – 1-1.5 miles (slow)
  2. 4-6x 800M – 1/2 mile repeats with :90 rest in between sets
  3. Cool down – 1-1.5 miles (slow)

Total of 3-6 miles depending on your distance level. If you’re in “training purgatory” the lower level of 3 miles is a great way to work up a sweat and keep your speed in tact. If you’re in peak training and have a race coming up, go for the longer distance and bust out 6 miles with 3 miles of speed work!


Who’s racing tomorrow? Turkey Trots? Thanksgiving fun run? Longer races? Tell us what you’re doing so we can cheer you on!

Remember to think about what you want to see next month and let me know.

Get involved Crew! 🙂

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Day 22: Training Purgatory

screen-shot-2016-11-22-at-5-13-15-amIf you’re in a warm weather climate like me, this is your peak racing season and you’re probably running a lot and generally trying to eat well.

But for others, as you move into the cold season and your races are over for a while, you might be in a bit of a funk.

What happens when you don’t have a race to train for, it’s getting harder to go outside in the cold, and you have the holidays looming with lots of yummy and fattening food ahead?

This is what it was like for Steve Gosner, Physical Therapist, sub 3 hour marathoner and 2 time Iron Man. He calls it “training purgatory”, when a slight “thickening” around his waist and a “sure, why not?” attitude towards desert (beer) and a second helping at dinner are the norm.

A RunSmartOnline.com article called, Training Between Races, emphasizes this “whatever” period as a time to go easy on yourself, take the 2nd helping, and adopt a “zero pressure running” attitude.

This doesn’t mean you should be gluttonous, skip your strength work, and avoid lacing up your running shoes. Hopefully, being in the Core Crew and watching others continue to train gives you some motivation to keep being active, but according to RunSmartOnline, there are ways to maintain your fitness while still giving yourself a chance to rest, recoup, and be ready when your training starts up again.

Here are a few ideas they suggest:

1. Zero Expectation Running

Whether you’re last training cycle was a huge success or a bust, it’s important to reconnect with running. Let’s face it. It’s not uncommon for our running to feel like a chore when we’re training. We rush to fit it all in, juggling a handful of other tasks and schedule.

During your training purgatory go out and run just to run. Set zero expectations of time, distance, and pace. Go out and simply come back when you’re ready. To me, these are the best runs.

2. Keep It Slow

Unless you’re squeezing in a few short races before training officially begins, avoid working too hard. Wouldn’t it suck to stir up an injury before your training cycle begins? Who wants to get off to a rocky start? Not me and I’m guessing not you.

Find a pace between your easy and base building pace. The sweet spot hovers around a pace that you’re breathing is easy and you can chat freely without gasping for oxygen.

3. Prep for Training

As most runners begin training for their spring races it’s important to avoid a complete shut down. Doing so will not only will it zap your current level of fitness, but it could weaken your tolerance to injury when you start training again.

Keep up with your running, but keep it slow and with no pressure added. Prepare for the time when training will start again with strength exercises. Take the 2nd helping, but don’t overdo it, and avoid late night snacking and too much overindulgence.

What are some other ways you help keep yourself in check? How about signing up for your next race? Signing up for a race, even one that is a little far out, could help keep you mentally prepare to keep up your fitness! If your race season is too far in the future to keep you excited, find a race in Florida and come visit! 🙂

In the meantime, strength work is top priority to be ready and stay injury free. It’s ab day…the perfect way to combat that 2nd helping!

Day 22 exercises: Abs – 3 sets (:30 per exercise) 

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

  • Roll Up
  • Pilates Scissors
  • Bird Dog Crunch (left side)
  • Boat Pose
  • Bird Dog Crunch (right side)
  • Side Plank (:30 each side)

Bonus: Daily Abs (3 rounds) + No Junk Food Challenge + Water Challenge

The no junk food challenge usually lasts 21 days, but we’re just making the commitment for one day and since it’s Tuesday, we are also going to drink lots of water! Who’s in?

 


Speed Work: This week’s speed work out is one of my favorites because it’s a great workout and still hurts, but is doable for everyone.

Workout: 4-6X 800M (1/2 mile repeats) 

  1. Warm up – 1-1.5 miles (slow)
  2. 4-6x 800M – 1/2 mile repeats with :90 rest in between sets
  3. Cool down – 1-1.5 miles (slow)

Total of 3-6 miles depending on your distance level. If you’re in “training purgatory” the lower level of 3 miles is a great way to work up a sweat and keep your speed in tact. If you’re in peak training and have a race coming up, go for the longer distance and bust out 6 miles with 3 miles of speed work!


Once again, we are coming up on the end of the month. November 22nd means it’s time to plan for December and I want to hear your ideas for next month’s strength work. ALL ideas welcome! Video yourself doing your favorite strength exercises, or just let me know what you want to work on. Don’t be shy! Reach out to me and post in Strong to the Core, or private message me here. If we aren’t “friends” on Facebook, please friend me because I love to get to know you better by seeing your everyday life. 🙂

Whether your in peak training season, or in “training purgatory” let our Core Crew help keep you active. Stay involved, post what you’re up too, and when you get your exercises done. Posting helps keep you motivated and means we can cheer you on!

No matter what keeps you going….get moving and be active Crew! 🙂

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