Day 27: Focus on Today

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We can’t control what will happen next year, next week…or even tomorrow. But we can focus on what we can do today.

What will you do in the next 24 hours to get closer to where you want to be?

How hard will you work today?

Day 27 exercises: Legs & Stability – 4 sets of 15

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

  • One Legged Bridge
  • Side Lunges
  • Side Lying Leg Raises
  • Plank – Your Choice (:90 2X)

Bonus: 5 Minute Plank – Don’t get nervous…this is a moving plank so you’re not holding one position for the whole 5 minutes. Give it a shot. You’re stronger than you think and I bet you’ll surprise yourself!

5-min-plank


screen-shot-2016-09-26-at-9-12-47-pmSpeed Work: Have a plan to get your speed work in this week? Here’s the workout.

I know speed work seems scary…but once you try it, finish it, succeed, and see results…you will LOVE IT!

That’s all for now Crew….push hard today! 🙂

Day 20: Bring It On

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In the old days, runners ran.

Seriously, ask runners a few generations older than you what they did for their daily workout, and they’ll likely answer: “I ran.”.

But no matter what race you’re preparing for, you might not want to stick to this old training routine. We’ve learned a lot over the last 30 to 40 years…and like so many other things, running has evolved.

This is not news to the Core Crew. We know we need to add strength training…right? We know that runners need to do more than just run. Runners need to be strong and athletic. If we’re not strong, we can get hurt even if we practice good running form. In fact, some injury statistics put the annual injury rate for runners as high as 85 percent!

Reducing the injury rate isn’t that difficult, though. In fact, according to Greatist.com, “runners can [get stronger and reduce their chance of injury] effectively with just 10 to 20 minutes of strength training each day.

YAY!!! This is GREAT news! Our daily challenge won’t take long, but it will make you stronger and your chances of injury will go down. Does this mean you’ll never get injured? Well no…but if I can increase my chances of staying on the road by getting stronger, I’ll take it!

This same article says the best exercises for runners are compound movements like deadlifts and squats (got em), bodyweight exercises like planks and push ups (got those too), and hip and glute strengtheners (covered!).

Lastly, the article says we should stretch and foam roll. Well dang…we do that too! 🙂

So what are we waiting for? Bring on the leg work!

Day 20 exercises: Legs / Stability – 3 sets of 15 

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

  • One Legged Bridge
  • Side Lunges
  • Side Lying Leg Lifts
  • Plank – Your Choice (:60 2X)

Bonus: Runners Touch screen-shot-2016-09-19-at-7-43-34-pm

Strike a pose in perfect running position with one leg in high knee position. Balancing on the one leg, bend at the hip and touch the toe that’s on the ground with the opposite hand while the leg in the air rotates under and back. Make sure the standing leg remains stable and as straight as possible while enabling you to touch the ground. Be sure to prevent the moving knee from crossing midline while that leg straightens out behind you. Come back up to running position quickly without losing balance, pause for a second or two, and repeat 10 times. Switch legs and repeat. Throw this in the rotation with today’s workout and do 3 sets for each leg. (No you don’t need to use a kettle ball as shown in the picture.)


Speed Work: ONE…just ONE Crew member committed to speed work yesterday. What do I have to do to convince you to give it a try? Do I need to come meet you at the track? I would if I could!! Check out this week’s speed work in yesterday post here. Scroll to the bottom for the workout and pace info.

Strong legs are a key ingredient for staying on the road injury free! And as a side bonus…strong legs look good and will help us run faster! GETTTT ITTTT Crew!! 🙂

strong-legs-for-running2

Day 13: Strength & Stability Leads to Greater Mobility & Better Technique

stregnth-and-stabilityIn theory, running isn’t a two-legged activity. Of course, we have to use both legs, but it’s really a series of one-legged stances conjoined by the act of managing a controlled fall.

There is never a time when both feet are on the ground. So single leg strength and stability couldn’t be more important for runners.

While we’re running the body does whatever it takes to stay upright and balanced, often recruiting the strength of other muscles. We must work harder than normal to run the same pace over a given distance, especially as the bigger, stronger muscles become fatigued; this leads to a reduction in running economy.

A reduction in running economy causes some muscle groups to overcompensate, leading to gait changes, which can cause nagging dilemmas such as a sore Achilles tendon or iliotibial band syndrome to more serious injuries such as anterior knee pain or plantar fasciitis.

What’s the solution? Work on strength and stability the same way you run—one leg at a time. Single-leg balance training teaches you to isolate and strengthen specific balance muscles while improving your reaction time. Only when muscles are balanced can the body run fast and efficient for long periods of time.

Lucky for us, our Tuesday Leg/Stability day hits these marks perfectly so let’s get to work!

Day 13 exercises: Legs/Stability – 3 sets of 10

  • One Legged Bridge – 3 sets of 10 each side
  • Side Lunges – 3 sets of 10 each side
  • Side Lying Leg Raises – 3 sets of 10 each side
  • Plank – Your Choice (:45 2X)

Bonus: Single-Leg Balance Drill 

“Think” – dynamic warm up – single leg swing we do before a race to loosen up but without using something to keep our balance.

WHY: The most relevant to running, it activates your arch to maintain good foot and ankle alignment.

HOW: Start by standing on your left leg, lift your right leg straight toward the 12 o’clock position if you were standing on a clock. Gently swing the right leg forward and back, from 12 o’clock to 6 o’clock. Repeat 10 to 15 times each leg. It’s important to use this exercise to build balance and strength so do your best not to hold onto anything but it’s ok to stand close to a wall or doorway to keep from falling.


Speed Work: Have you made a plan to get your speed work done this week? Do you know what intervals and the pace you should be running? If not, please click here and scroll to the bottom of Monday’s post for all the info.

Remember that speed work is not just for runners who want to log faster times; speed work will also help you improve your running/breathing economy, resulting in feeling better/breathing better during your long runs!

Throw in some post run stretching and don’t forget to log your miles for Racery! Current team standings are below:

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Don’t let you excuses catch up with you…Keep Running Crew! 🙂

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Day 6: I Like Strong Glutes…

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We know the core (hips, transverse abdominis, lower back) are important for preventing running injuries, but without exercises to strengthen your hips, glutes and hamstrings, your body will break down.

We must learn how to engage our glutes when running to run faster and more efficiently.

It’s true that some of the power in the running stride comes from your quads and calves, but the reality is that the quads and calves play only a minor role in your ability to generate a powerful stride compared to the hips, hamstrings and glutes.

How strong are your hips, glutes, and hamstrings? Don’t ignore the power these parts of our legs have an our ability to run faster and stronger!

Day 6 exercises: 2 sets of 10

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

  • One Legged Bridge
  • Side Lunges
  • Side Lying Leg Raises
  • Plank – Your Choice (:30 2X)

Familiar with theses exercises and feeling good after 2 sets? Throw in one more round to feel the burn and make it count!

Screen Shot 2016-09-06 at 5.49.11 AMBonus: #BalanceAndReach – Balance and Reach is an exercise brought to us a few months ago by our very ow Jennifer Moro-Ortiz. It’s a great exercise for hip stability and strength. If you’re doing it right…you’ll also feel it in your butt too. Use those glutes and hips to keep yourself balanced and to move your legs back and forth smoothly. Click here to watch the video and see how it’s done. Work through 2 sets of 10 on each side.


Speed Work: Seeing so many of us racing 5Ks yesterday, I thought it would be Speed work does a runner gooda cool idea to find out where your 5K pace stands so you have a way to gage your pace for other speed work. If you raced a 5K or any distance yesterday or this past weekend…you’ve already done your speed work for the week….don’t add another “effort workout”.

If you didn’t race this weekend, perform your own 5K! Remember that the warm up is an essential part of doing your best 5K. Run at least a mile at a slow conversation pace. Jessica and I ran a 12 min mile to warm up before our 5K yesterday. Then we were able to pull out 3 9 min miles during the race. Without that warm up, we would’ve been dead on the course after mile 1.

It’s also important to run a short cool down afterwards. So when you’re done, slow it down and run another 1/2 to full mile at your conversation pace. All in all you should have 4-5 miles with this workout. Let us know how you did and write down your pace for future reference when we talk about speed work drills. This information will help you determine how fast your interval sprints should be. More to come on that later…


Ready for a great Tuesday? Remember….we need strong, stable muscles in every part of our legs to get the speed and stability we want during our key races. Skipping leg day because you feel that you get enough strength from just running is a bad idea….

Get to work and fire up those legs Crew! 🙂

strong legs for running