Days 6 & 7: Plan for Success

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Ah, the long run. The pivotal run of each week. The one we plan meals and weekends around. The run that, when it’s done, makes us feel like a million bucks.

Sometimes you have one goal for your long run: to finish it.  With no worry about pace or how long it takes, as long as you complete the distance, you’re a happy runner.

Then, like most runners, you start thinking about the next race…and how you can improve. If you’ve always ran long runs at a slow, steady pace maybe it’s time to try some different tactics.

Here are the basics behind popular types of long runs:

LSD or long slow distance: LSD is the most common type of long run, and it’s the best choice for beginners, runners who are returning from injury, and those without time goals. The point of LSD runs is clocking time on your feet. In this workout, you run each mile a full 1-2 minutes slower than goal race pace. Experts say it’s best to run LSD runs by time and not distance to prevent fatigue and poor form. Increase your LSD run by 10-15 minutes each week.

Long run with middle miles at goal race pace: More advanced runners can add more intense training by running several long runs with the middle miles at goal marathon pace. Come race day, you’ll find it easier to dial into your goal pace.  If you’re running a 20-miler, warm up slowly for 3 miles, run 12 miles at goal marathon pace, and cool down for the final 3 miles.

Fast finish long runs: There’s nothing worse than hitting the wall in a half or full marathon. This can happen for many reasons, but one of the most common mistakes runners make is starting a race out too fast. If you go out too quickly in the beginning, there’s a good chance you’ll pay for it in later miles.

The fast finish long run teaches you how to prevent this. Say you’re running a 14- to 18-miler. You’d run the first 8-11 miles at an easy pace then gradually pick up the pace for the final 3-10 miles. Each mile should be faster than the last. Doing this type of long run prepares you to push the pace at the end of the race when it really hurts.

It’s not a good idea for all of your long runs to include fast miles. That’s essentially the same as racing every weekend, and you could wind up injured and burnt out. You should only run goal race pace or fast finish long runs every other or every few weeks. Weeks in between should be LSD runs so your legs have adequate time to recover.

No matter what distance is ahead of you, having a plan is the key to your success.

What is your plan for this weekend’s long run? Remember that if you’re just getting into running or returning from an injury, long run might mean a shorter distance, but it’s still long to you. Don’t let anyone else’s version of their long run take the wind out of your sails. Make your plan and go out and get that runner’s high!

Day 6 exercises: Long Run + High Plank with Shoulder (Taps :45 3X) + 7 Key Stretches for Runners or Yoga for Runners

Day 7 exercises: Plank Up & Downs (:45 3X) + 7 Key Stretches for Runners or Yoga for Runners + Rest

See below for how to videos for Plank Challenge Day 6 & 7 “How to” videos 

Remember that these days can easily be switched up depending on your schedule and lifestyle. Maybe you go long on Sunday and take Saturday as a rest day. Up to you…but once again, make a plan and stick to it.

And don’t skip your stretches! We all know that stretching is important and take a few extra minutes to stretch, roll, and ice any tight, sore spots could mean the difference in how you feel the following week. Take a look at our 7 Key Stretches for Runners or our Yoga for RunnersYoga for RunnersYoga for Runners and take your time working through each move.

Day 6 Plank Challenge: High Plank with Shoulder Taps

Day 7 Plank Challenge: Plank Up & Downs

Post Long Run Checklist

Broken record here…but let’s chat once again about post run necessities. Once we get done with our long run, we still have a little work to do, but don’t worry, it’s easy and feel good stuff that will help ensure proper recovery and the ability to walk the next day without pain and stiffness.

This post run checklist is a great tool for getting it all done. Without a list, that post long run fog brain will talk you into sitting down…and not getting back up again for hours. Take a screen shot of this checklist and keep it handy.

That’s all Crew! Hope you’re getting lots of rest and have your plan ready for the weekend. It’s still really hot out there so plan your hydration well and make it fabulous! 🙂

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

Day 7: Balance and Reach

Bla Bla BlaNo excuses today Crew…. Go workout!

Today we are tackling the Balance and Reach exercise and I want you to take your time with this and really focus on building your hip strength by mimicking running form.

Balancing on one foot is tough…but this will improve our form and strength!

Day 7 exercises:

  • Balance and Reach – 20X each side (See FB video)
  • Squats – 50X
  • Mountain Climbers – 50X
  • Plank Up and Downs – :30

Bonus: 100 Crunches

Since it’s core month and I am a little sore again from yesterday, let’s push the limits a little and do some extra crunches! Tag your post with #LoveSoreAbs

Thigh Challenge:

  • 15 Fire Hydrants
  • 30 Scissor Kicks
  • 25 Inner Thigh Leg Lifts

Running Drills and Speed Work: This week’s running drill and speed work is below. If you need more info on these check out Monday’s post here with all the info. Remember you are welcome to reach out to me by PM if you need some help finding the right pace for you speed work.

  • Running Drill – Slow Skipping
  • 8X 400M

This Crew shows commitment every single day and that’s what it takes to get results. If you are sitting on the sidelines watching…what are you waiting for? Turn your interest into commitment and get up and get to work! 🙂

interest vs commitment