I’m so excited for a ridiculously amazing Friday and a fantastically fun Saturday at Run Disney for the Disney Half Marathon in Orlando, Florida!
But before we get to the ridiculously amazing stuff…we have to get the work out of the way…..AB DAY!!
Our abs (our core!) holds everything together. Runners and…well everyone…get HUGE benefits from a strong center of gravity. But runners especially, because a a strong core helps us achieve stability, balance, posture and overall control.
We know the importance of core strength right? Here’s a quick review…
Overall, core strength training reinforces the way that your pelvis, abs, hips, and lower back work together. When our foot hits the ground, our core holds our trunk rock-solid as the kinetic energy from our foot transmits to our hamstrings, up to our arm and back down to our other foot. A conditioned core prevents any wiggling in your torso and keeps you from deflecting energy, so you run faster. All this stability, balance, posture, and control also keeps our lower extremities from getting out of whack, therefore preventing injuries!
It’s Friday…a ridiculously amazing Friday…last day of strength work for the first week of the new year. Push hard today and get it done so you can relax guilt free this weekend!
Day 6 exercises: 2 sets of 10
****Click here for how to videos****
- Runners Crunch
- Oblique Crunches
- Lying Leg Raise
- Plank – :60 (Your Choice)
Bonus: Pilates Workouts for Runners – “Swimming”
Practicing Pilates works well for runners in general, but some exercises stretch and develop some particularly important areas. Watch the video below and do 3 full sets (as described in the video) of the swimming exercise.
- Burpees – 30
- Push Ups Beginner – 6
- Push Ups Advanced – 25
This weekend I need your good vibes! This will be my first attempt at pacing for a certain time at a race. Yes, I will be the girl holding that flag with the time on it. 2:15 is the goal. I will be using a :90 run and a :30 walk. Run pace is a 9:45(ish) and the plan is to end with a 10:18 average pace. I’m a tad bit nervous just because this is my first time and there will be lots of runners counting on me to get it right. But I know I have your support and I know you will be sending me positive thoughts! Race starts at 5:30am eastern time…so if you’re up (duh we’re runners, we’re all up at 5:30 a.m. on a Saturday right?) then send me all those positive thoughts Crew! 🙂
That’s it Crew. No machines…no B.S…just you, your dedication to your health and fitness, and your drive to be better, stronger, and faster in 2017! GETTT ITTT Crew!