Day 25: Reality Check

screen-shot-2016-10-25-at-5-29-37-amWe talk a lot about getting stronger and running faster…and focus little on how strength training will help us burn more calories.

Reality check! If you want to lose weight, lose inches, fit into your clothes better, or just slim down a bit… throwing strength training into the mix will give you that extra calorie burn long after your workout is done!

We’ll never stop running, but throwing some iron in the mix will help you reach those side goals Crew!

Day 25 exercises: Legs / Stability – 4 sets of 15

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

  • Lunge Squats
  • Plank Donkey Kicks
  • Booty Boxes
  • Split Squats
  • Bedtime Plank

Bonus: #Hip Strength – 2-3 sets of 10

You’re going to see these exercises and more hip strength in next months challenge so learn to love them!

  • Clams knees together
  • Clams feet together
  • Side lying leg raises

Speed Work: Mile Repeats – ****Repeated from Monday’s Post****

Last week we did a “mile test run” to see where we were at. The workout was intended to be one fast mile after warm up and cool down. This week we are doing 2-3 of those miles, but not at your fastest speed. You want to be at about 85%-90% of your 5K race pace. Think of it as a “tempo pace”. Your tempo pace should be a little faster then the time you would be able to hold during a half marathon. For example, my fastest half marathon is just under 2 hours (average 9:10/mile), so my tempo pace for these mile repeats would be around an 8:55. Never ran a half? That’s ok! I know the numbers are a little daunting to some, but don’t stress. Reach out to me by PM here and let’s chat. I will help you figure out where you should be.

  • Warm Up – 1 mile (or more)
  • Mile Repeats – 2-3 miles – No walking during your mile repeat. Run 1 mile then rest for 2 minutes. Stand there. Breathe. Do not walk. Start your watch over or hit that “lap” button before each mile. After you get your breathe back (don’t wait too long, 2 minutes is enough recovery time) then do another mile. Repeat 2-3 times.
  • Cool down – 1 mile (or more)
  • Total of 5-6 miles
  • Stretch! – 7 Key Stretches for Runners

Lots of exercises today…I know it will take a little bit to get through them. But hey, if you want something bad enough, you make the time!

Excuses are easy…will you take the easy way out today? Or will you make time to do the work?

Make it a great Tuesday Crew! 🙂

screen-shot-2016-10-25-at-5-41-11-am

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! 🙂