Plank

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Day 26: Stop Comparing…Love Yourself!

Love Yourself

We are all walking around with all these spot-checking body “shoulds” running on infinite repeat in the back of our heads. Stuff like “I should have arms that don’t jiggle”, or “I should have thinner ankles“, or “I should have a flatter stomach” — why?

Why “should” we have or be any of those things? The word “should” is really important to think about here.

The definition of “should” is “used to indicate obligation, duty, or correctness, typically when criticizing someone’s actions.” It’s a term that relates to what we believe to be our goals, and whether or not we are living up to them. But what goals do we actually fulfill by attempting to obtain arms that look like someone else’s arms, arms that might not be possible for our individual bodies to have? And what obligation are we really under to not have arms that move?

The key here is to stop looking at your body with the media messaging in mind. Why assume that once you start getting stronger and losing body fat, your arms would get slimmer…they won’t.  Instead, they’ll get firmer.

Your arms will bear the marks of the work you put in…not just in the way they look, but also in their capabilities. It’s enlightening to know that your body may not works in such a way that you’ll have slender, Jennifer Aniston-type arms. The way your body works, the way any of our individual bodies work is all that’s important.

Stop comparing yourself to others…because that’s not the way you “should” look. Figure out what works for your body….and love yourself.

Day 26 exercises:

  • 50 Jumping Jacks
  • Tricep Overhead Extensions – 4 sets of 15
  • Tricep Dips – 4 sets of 15
  • Tricep Swings – 4 sets of 15
  • Plank – :30 – 1 min (2X)
  • 100 Crunches

Bonus: #TankTopArms Tank Top Arms

How our arms look in a tank top won’t be the way someone else looks in a tank top. But you can look fabulous in your own way. Get stronger and find your fabulous!

Speed Work: This week’s speed work is 6-10X 200 meters

  • Start with six to 10 200-meter repeats at a one-mile to 5-K pace (or an 8 or 9 on an exertion scale of 1 to 10), with a 200-meter jog in between.
  • 200-meter intervals should be run at 12% faster than your 5K pace.

Here’s another way to think about it. 200 meters is .12 mile so just over one tenth of a mile. Take your current 1 mile average time…then divide that by ten. So if you run a 10 min mile…your .12 mile is probably just over 1 min. For a 10 min mile, this speed work should be done FASTER than your mile time so someone who runs a 10 min mile should be running a 200 meter sprint in under 1 min. Make sense?

Another example: If you run a 12 min mile…your .12 time is about 1:20 give or take a few seconds….so you should be running this 200 meter sprint FASTER then 1:20.

Remember to get in about a mile warm up and a mile cool down…and if you do 10X 200 meter sprints…that’s another mile. All in all your speed work consists of about 3 miles…2 miles slow….1 mile fast. This is a quick workout so it’s over before you know it and should be your shortest workout of the week. Questions? Please reach out to me…I will be happy to help you find the times which are right for you.

Stretch out your arms and legs after these workouts! Your muscles are working hard and deserve to be pampered. Here are our 7 Stretches for Runners and our arm stretches are below.

Our body will never look like someone else’s. Stop comparing! We work out to get healthier and stronger…not to look like someone else. Remind yourself why you push so hard and love yourself for giving it all you’ve got!

Arm Stretches:

Bicep Wall Stretch
Tricep Towel Stretch

 

 

 

 

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Day 25: It’s Thigh Time!

thunder thighsWe do not work our thighs to make them thinner…we work our thighs to make them stronger!

Running might be considered a cardiovascular exercise…but strong runners use strength to run longer…and faster. Don’t think The Terminator kind of strong, think Karate Kid…Mr. Miyagi strong.  Whole body, stabilizing, balance-on-one-leg kind-of-strong. After all, you’re only as strong as your weakest point.

If your weakest point is your thighs…today is for you.

Day 25 exercises:

  • 50 Jumping Jacks
  • Bridge with Inner Thigh Squeeze (use a pillow) – 4 sets of 15
  • Inner Thigh Leg Lift – 4 sets of 15
  • Side Step with Squat – 4 sets of 15
  • Planks – :30 – 1 Min (2X)
  • 100 Crunches

Plie Squat HoldBonus: Plie Squat Hold

The key to this bonus exercise will be holding the pie squat position. Feel those thighs burn and count for 10 seconds then do it again. Bonus is 2 rounds of 10.

Speed Work:

“I’m running my first half or full marathon, so I’m focused only on building distance.”

According to Runner’s World, this statement is

“the bane of many first-time marathoners: Near the end of a long run (or the actual race), they run out of fuel and their form falls apart. Fast repeats teach your body what it feels like to have a light, quick turnover—a biomechanical efficiency applicable to any speed or distance, says St. Pierre. Quick repeats also strengthen seldom-used “fast-twitch” muscles so they can be called upon when your other muscles are trashed at the end of a long race, he adds. And the workouts improve running economy, teaching the heart to pump more blood per minute and deliver oxygen to the muscles more efficiently, so that slow runs feel easier.”

Whether you’re training for a 5K or a Marathon….runners who add speed work to their routine will benefit from faster times and increased endurance!

We are shortening our speed work this week to 200 meters (.12 miles or half way around a track). If you can’t get to a track…just use your GPS watch to calculate the .12 mile distance. It doesn’t have to be exact…but keep it close.

  • Start with six to 10 200-meter repeats at a one-mile to 5-K pace (or an 8 or 9 on an exertion scale of 1 to 10), with a 200-meter jog in between.
  • 200-meter intervals should be run at 12% faster than your 5K pace.

To do this workout it would be helpful to know your current 5K time. If you haven’t ran a 5K recently…use the exertion scale…on a scale from 1-10…you should be running at an 8-9. This means you should be pretty much giving it all you’ve got for about 1 minute.

The beauty of this workout is that it’s over very quick! Your lungs may be on fire afterward, but you’ll recover soon enough. Since this is the first week of this workout…make a note of your 200 meter times. Write it down…and let’s see how we can progress over the next few weeks.

Give it your best shot. This is a tough workout but it is doable…remember it will be over quick! It is important to warm up and cool down before and after every speed workout. Give yourself a good mile warm up…or at least 10 min and a similar cool down.

Other than your speed work…you should be focusing on “time on legs”. Remember that the key to success for any runner is putting in the miles. Work on getting your base weekly mileage up so you’re ready for those upcoming races. What is a good weekly base? 15-20 miles a week is perfect. How many miles a week are you logging?

After it’s all said and done…it’s time to stretch! Here’s our 7 Key Stretches for Runners.

It’s Monday so let’s start the week right and give it all we’ve got and make it a great day! 🙂

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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:

Spinal Stretch on Stability Ball

 

 

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Day 20: Go Hard or Go Home

Screen Shot 2016-04-20 at 5.16.09 AMWhat are we doing today? You got it…Crunching it out for some killer abs!

I don’t know anyone who loves crunches…but we’re doing them everyday because summer is around the corner and we all want to look nice in our bathing suits. Let’s get rid of the muffin top and get those nice toned abs we all crave!

Day 20: “How to” videos

  • 50 Jumping Jacks
  • Frog Sit ups – 3 sets of 15
  • Oblique Crunches – 3 sets of 15
  • Reverse Crunches – 3 sets of 15
  • Plank – :30-1 min (2X)
  • 75 Crunches
  • Ab stretches – These will feel really good today so don’t skip them!

210 varios crunches today…I think that’s enough don’t you? 😉

Bonus: Dead Bugs and Bird Dogs – These exercises will give you a little extra core work today and are very similar to each other except they are switched around. Knock out 3 sets of 10 each for your bonus today. Here’s how to do them.

Dead Bug
Bird Dog

Other stuff on the agenda…running drills and speed work.

Running Drill: Running Backwards – Strengthen your glutes and hamstring with this drill. It feels awkward but it will help you build strength.

How: Although it will seem awkward at first, try to replicate your forward running motion while moving backward. You’ll still be pushing off of your forefoot and swinging you arms, but you’ll be lunging backward with your hamstrings and using core muscles to stabilize differently than you’re used to while moving forward. Focus on form, not on speed. Do two or four reps of 50 to 100 meters.

Why do we do running drills? Lots of reasons…build strength, improve form, increase cadence.

A lot of our running drills will help you improve your cadence. What is cadence?

Cadence – Stride rate, number of steps per minute or leg turnover. Efficient runners tend to have stride rates of about 180 steps per minute. Increasing stride rate usually means shortening your stride so that you are running the same pace while maintaining a faster cadence.

Cadence is a critical part of running, lowering the stress on ankles, knees, & feet, improving running economy, reducing injury rates, and enhancing running form. Simply…Cadence is how often your feet touch the ground and it’s easy to modify.

Increasing your cadence will help you run faster and more efficiently and it will also help you avoid injuryy. There’s been lots of talk over the last fews years about heel striking and don’t worry…if you are a heel striker…you are not alone. Consider the results of a study done by Pete Larson at the 2009 Manchester City Marathon. Using a high speed camera, Larson filmed runners at the 10km and 32km points of the race, and later classified them according to their foot strike.

At the 10K mark, his results for 936 runners were as follows:

Heel strike: 88.9%; midfoot: 3.4%; forefoot: 1.8%; asymmetrical 5.9%

88.9% heel strikers! Good news! Experts now agree that heel striking alone is not the problem. Instead of it being all about landing on the heel…experts now say “running efficiency is not so much a question of what part of the foot touches the ground first, but how close initial contact is to underneath the hips, i.e. your centre of mass.” In other words, a heel strike that lands close to the hips and on a bent knee causes no significant over-braking or over-loading to the knee.

Screen Shot 2016-04-20 at 5.46.52 AMWe’ve all heard of Meb, who is a classic example of a a runner with a “good heel strike”. American long distance specialist Mebrahtom “Meb” Keflezighi, silver medalist in the 2004 Olympics men’s marathon, winner of the 2009 New York City Marathon, 4th place in the 2012 Olympics.

You can see him here landing on his heel…but you can also see how his knee is bent and his foot lands closer to his body…not straight out in front of him.

What does this mean for us? It means that you shouldn’t worry so much about how your foot lands…but about where your foot lands in reference to your body. Increasing your cadence will force you to pull your landing leg back and closer to the center of your body.

Try this Running Turnover Drill during your runs this week and let us know what you find. Don’t try this while doing your speed work…pick a different run.

Turnover Drill: Find and improve your cadence

  1. Slowly jog about half to three-quarters of a mile.
  2. Begin to run at your normal pace. Once you’ve hit your stride, start your stopwatch, and for :15 count the times your right foot pushes off. Multiply by four. That’s your turnover rate.
  3. Jog a bit more at slow speed, and then repeat Step 2, trying to increase the number of footfalls per minute by two to five.
  4. Repeat up to four more times, trying to increase your footfalls every time. Stop increasing the number of footfalls when you’re not running comfortably anymore.

Speed Work: We are still working on our 1/4 mile repeats. IIP – Introduce, Improve, Perfect. Find this week’s speed work and the pace you should be running here.

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

That’s all for today Core Crew. Keep inspiring each other and yourself to do a little more than you thought you were capable of. Get out of your comfort zone and make it a great Hump Day! 🙂

Ab Stretches and 7 Key Stretches for Runners:

Spinal Stretch on Stability Ball

 

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Day 19: Stay Inspired!

 

Stay inspiredAre you staying inspired? If not…what’s got you going in the wrong direction?

Think about what is holding you back…and why…then figure out what you need to do to change it.

Less than a week left in our “No Junk Food” Challenge. Are you holding strong and practicing moderation? Keep trusting in the process and giving it your best!

Day 19 exercises: “How to” videos

  • 50 Jumping Jacks
  • Tricep Overhead Extensions
  • Tricep Dips
  • Tricep Swings
  • Planks – :30-1 min (2X)
  • 75 Crunches
  • Arm Stretches – see below

Jello ArmsBonus: #JelloArms – 1 round is all you need to get those arms feeling like jello! 2 rounds anyone??

If you’re not sure about an exercise….let me know and I will post a how to video for it.

Running Drills: If you haven’t tried them you are missing out…here’s the 8 drills we have talked about so far: Butt kicks, high knees, bounding, grapevines, slow skipping, hamstring extensions, straight leg shuffle, running backwards. Last drill….fast feet.

Many times, poor times are due to slow, heavy feet. Improve your foot speed by working through the Fast Feet Drill two or three times during your warm-up. This is a drill that improves your running cadence by teaching your leg muscles (hamstrings most) to fire faster and feet to turnover quicker. A quick cadence is a shorter stride with minimum ground time. Efficient runners have short quick strides regardless of pace. Minimum ground time helps your running form by getting your feet up quickly under your butt which discourages over-striding and heel striking. Watch this video to see how to do it.

Speed Work: As the saying goes….If you want to run faster, you’ve got to run fast and Tuesday is a great day for speed work!

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.

As more of you do this workout…I think others are starting to see that it’s doable and not as daunting as it seems. Each one of you who gives it a go and finds out they CAN do it is an inspiration to others who are still on the fence. Try it…then inspire others to try it too!

This is the 3rd week we are working on the same drill…1/4 mile repeats :30 faster than your current race pace. This mesocycle helps train our body to withstand similar training so yes…we are doing it again.

Remember… “IIP” – Introduce, Improve, Perfect. This cycle teaches our body and mind to adapt to a specific stress until it becomes less stressful.

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

If this is your first week trying it…that’s ok. Jump in this week and give it a shot. 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 these repeats 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 your next set.

When you’re done…don’t forget to stretch!

Runwell Virtual Make it Count Medal

Virtual Race: Love how many of you have signed up for this virtual race! It’s for a great cause…Runwell is helping those suffering from addiction learn to choose healthier alternatives like running! Ready to sign up? Here is the info.

Ready for an awesome Tuesday? Stay inspired, inspire others…and make it a great day Core Crew! 🙂

Arm Stretches:

Tricep Towel Stretch
Bicep Wall Stretch

 

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Day 18: OK Monday…Let’s Do This!

Ok Monday

Ah it’s Monday again…and even though we have a great workout coming for our thighs today….I personally think that Monday is the easier of our 2 leg days. Thanks goodness cause I am sore from our Gett Itt work out yesterday.

Since I am working from home and watching the Boston Marathon today and most of us don’t do speed work on Monday, I am going to make this short and sweet for now…and work on our speed work and drills for tomorrow’s post…

Day 18 exercises: “How to” videos

  • 50 Jumping Jacks
  • Bridge with Inner Thigh Squeeze – 3 sets of 15
  • Inner Thigh Leg Lift – 3 sets of 15
  • Side Step with Squat – 3 sets of 15
  • Plank – :30 – 1 min (2X)
  • 75 Crunches
  • 7 Key Stretches for Runners

Bonus: #KillerMondayMuscles Killer Monday Muscles

This kinda looks like a lot but won’t actually take very long so if you’re feeling frisky knock out this Killer Monday Muscles bonus workout. Squats, Wall Sits, Planks and Push ups! 😉

Running Drill: Running Backwards

Why: Running backwards helps strengthen the glutes and upper hamstrings, as well as various core muscles in the abs and lower back.

How: Although it will seem awkward at first, try to replicate your forward running motion while moving backward. You’ll still be pushing off of your forefoot and swinging you arms, but you’ll be lunging backward with your hamstrings and using core muscles to stabilize differently than you’re used to while moving forward. Focus on form, not on speed. Do two or four reps of 50 to 100 meters.

This is the last of our running drills. Who has tried them all and worked them into your weekly routines? Bonus points for anyone who can name all 8 #RunningDrills we’ve talked about over the last several weeks. Just so you know…if there is a tie between a few crew members for the “Top Challenger” of the month, I will go back and look for the #BrowniePoints and #RunningDrills to determine who gets this months medal. Every little bit counts in the race to the finish! 🙂

Think about the week ahead and plan NOW to fit in your workouts. Good days for speed work are Tuesday or Wednesday because that will give you plenty of time to rest up and recover before our long runs this weekend. Planning ahead may mean the difference between getting it done or life getting in the way. It’s all about your mindset…so plan now to make it happen. When you post that today’s workout is “done” tell us when you will fit speed work into your plan this week. There is no wrong answer but writing it down will help you get it done later.

For those who have to go to work but want to watch our fellow runners be Boston Strong today…you can watch the race live on your computer or phone here.

Have a fabulous Monday Core Crew! Plan for the week ahead and let’s make it awesome! 🙂

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Day 15: Halfway Home!

halfway there3Can you believe we are already halfway through April?? We’re looking good and nothing will stop us from finishing strong!

It’s arm day again and it’s also very close to the weekend. We are stepping it up again today…sticking with 3 sets but moving to 15 reps per set….and adding another 25 crunches per day. Let’s get it!

Day 15 exercises: “How to” videos

  • 50 Jumping Jacks
  • Bicep curl + Overhead Press – 3 sets of 15
  • Front Arm Raise – 3 sets of 15
  • Side Arm Raise – 3 sets of 15
  • Plank – :30-1 min (2X)
  • 75 Crunches
  • Arm Stretches – see below

Bonus: #BurningGuns Burning Guns

Last week’s bonus kicked my butt and had me sore for days…so lets do it again! 😉

Running Drills and Speed Work: If you haven’t done your speed work for the week…let it go. It’s time to give our legs a rest for those long runs and races this weekend. Next week is a new week…so if you didn’t do it…stop overthinking it and just try! I know it seems daunting but once you figure it out, you’ll see it’s not that confusing and I know you will surprise yourself! Reach out to me by PM and let’s chat and get you more comfortable with the process.

You can still work in those running drills tho. The Straight Leg Shuffle is a great tool for working to train yourself to land more mid foot instead of a heel strike. Keeping those legs straight…try to land with your foot flat on the ground. It may feel weird…but just keep trying. Eventually it will start to feel more natural. Check out how to do the straight leg shuffle here.

Stretch! Whether you’re running today or not…I want to see everyone stretching it out today! I would rather you skip the bonus and make time to stretch. Here’s our 7 Key Stretches for Runners along with my favorite…the pigeon pose. Do the stretches then post using #StretchItOut to let everyone know you got it done.

Virtual Race: Our first group virtual race with an awesome medal is still about two weeks away so there’s plenty of time to sigh up. We have a group “event” so once you sign up join the FB event so we can all brag about how we Made it Count for Runwell! You can find all the sign up info here.

May Challenge: I know its still two weeks away but I am starting to compile ideas for May so if you have something you want to work on, have a favorite exercise, or just have a great idea to throw in the mix…please send it to me by PM so it doesn’t get lost in the madness of our FB page. 🙂

Who’s racing or going long this weekend? Even if you are just training for shorter distances like a 5K or 10K it is still important to get in those long runs. The log run trains your body to get used to being on your feet longer and will translate into better efficiency for your shorter runs. Remember…time on feet! Get out there and go long!

Let’s get to it Core Crew and make Friday count! 🙂

halfway there2

 

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Day 13: No More Ab Neglect!

abs neglectedWe are runners. Runners love to run…duh… But ignoring ab work could mean more than slower running, it can also mean breathing issues which leads to more problems….like pain.

This was an interesting topic for me to look into today because while I knew that core work is important for us…I didn’t know how much our core work could affect our breathing patterns. And I didn’t realize how ineffective breathing could cause pain in other areas of our body while running.

We know the obvious…breathing properly helps us keep a stead pace and avoid side stitches…but did you know that:

“dysfunctional breathing patterns have the potential to wreck our bodies. Inhibition of respiratory stabilizers like the diaphragm, TVA, multifidus, obliques and the pelvic floor muscles will force your body to rely on other less efficient muscles to keep you alive and breathing. Most often respiratory dysfunction will drive compensatory facilitation upward and downward into the surrounding muscles of the shoulders and hips.”

The result is often pain/stiffness in at least 1 of 3 places:

1). Neck/Shoulders (Specifically the Scalenes, SCM and Pectoralis Minor)

2). SI Joint/Lumbar Spine

3). Anterior Hip

Interesting right? Did you know that inefficient breathing could lead to pain in your neck, shoulders, back, and hips? Read more about how our breathing affects other aspects of our body, how you can increase your breathing efficiency, and other exercises that will help you get back on track and avoid unnecessary  with this article by Movement as Medicine.  We are going to try one of them today…with “90/90 breathing” as our bonus exercise.

Day 13 exercises: “How to” videos

  • 50 Jumping Jacks
  • Frog Sit ups – 3 sets of 10
  • Oblique Crunches – 3 sets of 10
  • Reverse Crunches – 3 sets of 10
  • Plank – :30-1 min (2X)
  • 50 Crunches
  • Ab Stretches – see below

Bonus: 90/90 Breathing 

90/90 breathing has been found to be extremely effective at re-establishing the zone of apposition in people who are chronically overextended and is frequently a first choice when treating clients with shoulder mobility and hip impingement issues. Here’s how to do it.

  1. Lie on the floor with your heels on a bench, couch or even a wall. If you use a wall, put your heels on the wall with your toes off. Pull your heels down toward the floor and lift your butt off the ground slightly.
  2. Your head should be flat on the ground. If this is uncomfortable, use a small pillow under your head. Take a deep breath through your nose, and then blow all of the air out of your mouth. Keep exhaling until there is absolutely no air left in your lungs. Pause for two seconds then breathe in. Repeat this five times.
  3. During this drill, you should exhale with enough force to you feel your abs working. Your exhale should last at least eight seconds, and the inhale should be three or four seconds.

Watch this video to see how it’s done and take your time breathing deeply to get the maximum impact. I struggle with my breathing and always have to make a point to focus on it while I’m running. I also have shoulder and neck pain which I know is also a result of tensing up while I’m running…maybe this will help! 🙂

Running Drills and Speed Work: Yesterday before my killer workout with the Runwell crew I got there early and did a warm up mile and the running drills. Let me tell you…I would not have been able to keep pace if I had neglected this warm up. The team with an Olympian coach as our leader set out fast at around a 9:20 for the first mile. For me…that is almost race pace…so warm up was key. I did a mile and a half at an 11 min mile then a few running drills to loosen up. Boy was I glad I did! If I hadn’t…I would’ve been seeing their backsides way in the distance…

Remember to warm up with a 1/2 to a full mile…take a few minutes to get in some running drills that we’ve been practicing…then set out on your speed work. Click here to find this week’s running drills and speed work. Don’t forget why we are doing the same routine as last week…IIP: Introduce, Improve, Perfect. Runwell Virtual Make it Count Medal

Virtual Race: If you haven’t had a chance yet…check out this month’s Make it Count  virtual race benefiting Runwell. The Runwell team is changing the lives of those suffering from addiction. Can you help make a difference and make your miles count? I already got my medal and it is really nice…the best virtual race medal I’ve gotten for running miles I would run either way…check it out.

Sometimes I like seeing who reads to the bottom to make sure they aren’t missing anything…so today I am throwing in an extra ab bonus. Knock it out then tag your post with #BrowniePoints to let me know you’re paying attention. 😉

Brownie Points: In and Outs (50X) – 2 ways to do them

Last but never least….take time to run through our 7 Key Stretches for Runners! When your relaxing at the end of your day…watching TV and reading or whatever it is you do to wind down…take a few minutes to stretch your muscles to keep them soft and pliable. Your body will thank you!

So…on the schedule for Wednesday, Day 13: Abs, Bonus – 90/90 breathing, running drills, speed work. Get to it and make it a great day Core Crew! 🙂

Ab Stretches:

Spinal Stretch on Stability Ball
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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

 

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Days 9 & 10: Only One Option…Get It Done!

Long run - finish what you startedIt’s the weekend!!!! We’re runners…and what do runners do on the weekend? We RUN!

Time to set a plan…then stick with it…because anything less is NOT an option.

Whatever you set your mind to do this weekend is what you will complete. If you fail to make a plan…you will fail to move closer to your goals. Maybe your racing, or adding a couple extra miles to start adding distance, or getting in a nice long training run…whatever your goal is…figure out how to make it happen then GET IT DONE!

Run Saturday…then knock out your ab work on Sunday…or get your abs done on Saturday and run on Sunday. But no matter what….everyone should be running this weekend!

Don’t judge yourself by what others are doing. Don’t Feel bad because you aren’t logging the long miles…yet. You will get there. It takes time and determination and commitment…but if you put in the work, it will be you logging those long miles…and feeling FABULOUS!!!

Day 9 exercises: Long Run + Planks (:30 – 1 min 2X) + 7 Key Stretches for Runners

Day 10 exercises: Abs

  • 50 Jumping Jacks
  • Stability Ball Crunch – 3 sets of 10
  • Lying Leg Raise – 3 sets of 10
  • Dumbbell Side Bend – 3 sets of 10
  • Plank – :30 – 1 min (2X)
  • 50 Crunches

If you don’t have a stability ball…try some in and outs. This is a great core exercise and doesn’t require any equipment. Find a bench or a sturdy chair and pull your legs in and out using your core muscles. See how to do it below.

No bonus stuff this weekend but please remember to take time to stretch! Ab stretches are below and you can find out 7 Key Stretches for Runners here.

Another thing…just because you do a long run one day doesn’t mean you can’t run again the next day. If you decide to go out for a 2nd weekend run…keep it short (30-45 min) and keep it slow. This should be a recovery run…or a shake out run if it’s the day before  long run.

No matter what you do this weekend….be active…be mindful of your food intake and make it a fantastic weekend Core Crew! 🙂

Spinal Stretch on Stability Ball