Running Drills

3 Comments Posted on May 2, 2016 May 2016 Challenge Image

Day 2: Don’t Want to Workout? Do it Anyway!

What do you do on days you don’t want to work out? If you’re part of the Core Crew…you work out anyway!

Especially on Mondays! Monday is the day we set the tone for the week…and we all know you never miss a Monday workout!

For all our new Core Crew members…welcome welcome welcome!! We are so happy you’ve decided to join our Crew and can’t wait to watch you get stronger, faster, and healthier!

Find your inspiration, think about your goals, and let’s get to work.

Day 2 exercises: Click here for “How To” Videos

Lunge Stance Single Arm Shoulder Press – 2 sets of 10 (please watch how to video)
Renegade Rows – 2 sets of 10 (both sides)
Arm Raises – front and side – 2 sets of 10
Planks – 1 min (2X)
15 Push ups
Arm Stretches – see below

Bonus: #SlenderSexyArms

Alison Stewart did this one yesterday on her day 2 (she’s in New Zealand and she’s a good 12 hours ahead of us) and it’s one of my favorites so let’s do it again with her. I use my small 2 lb weights for this bonus. The jumping jacks are hard with weight so o them slowly or don’t jump and just work your arms in the jumping jack movement. I would rather you go slow and do each move carefully and really feel the burn instead of rushing through it.

Running Drills: Some of you are doing these (thank you Jennifer Moro-Ortiz! 🙂 ) and some of you aren’t. Do these drills after an easy 5-10 min warm up as dynamic stretching or they can be completed after a run to reinstate the notion of running with good form while fatigued. Running drills can dramatically improve your running form and economy (or the ability to run fast efficiently) and increase your stride cadence and racing speed.

Each of the drills highlights one or more aspects of good running form and accentuates them through repetitive motion, which trains the body to become comfortable with that movement so it can be inserted into your typical running mechanics. We will start the list over this week and reintroduce each one to you.

Butt Kicks

Butt Kicks

Why: Butt kicks engage the hamstrings and accentuate the recovery portion of the running gait and improve leg turnover cadence.

How: Run in place with your thighs more or less locked in a neutral position and try to kick yourself in the glute with your heel on each stride. Focus on keeping the rest of your body still and simply flicking your lower leg backward. If you’re not making contact, you need to improve your dynamic range of motion. Do two or four reps of 15 kicks with each leg.

Speed Work: Staying with the IIP format (Introduce, Improve, Perfect) we are doing those 200 meter sprints again this week. Here’s why we do it…and how to do them.

“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!

200 meter sprints (.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 (maybe a little more or a little less depending on your speed.

The beauty of this workout is that it’s over very quick! Your lungs may be on fire afterward, but you’ll live. 😉 If you are not sure how fast you should be running these sprints…please reach out to me. I will help you figure it out.

Did you make a note of your times from this workout last week? If so…it should be a little easier this week and you should be able to match those time. If not…write it down and let’s see how we can progress over the next few weeks.

Don’t forget about our May Food Challenge…Eat Less Sugar! Remember to skip the sweets and desserts. Small changes equal big results and this small change can make a huge difference!

When it’s all said and done…remember to stretch Crew! I know it’s hard to find time to stretch…but you will benefit greatly from these stretches. I harp on these because most runners start stretching AFTER they get injured….and I want to help you avoid those injuries and stay on the road. Love them and they will love you back! Here’s our 7 Key Stretches for Runners.

I have not forgotten about our April “Top Challenger” and will be diving into our numbers today. If you are new…posting allows me to track who’s getting it done….and who’s not. I have a program I use that gives me details about our group…so post away and remember to include that day’s number. Ex: “Day 2 done” or whatever you want to write. Posting also allows us to cheer you on and support you!

Lots to do this week….remember the speed work can be done any day that is good for you. If you do your long runs on the weekend, save the speed work for Tuesday or Wednesday which will give your legs time to recover after your long run…and before you next long run. If you go long during the week…speed it up on the weekend. Whatever works best for your schedule.

Make it a fantastic Monday Core Crew! 🙂

Arm Stretches: Your arms should be sore and a little shaky…stretch them out while your muscles are soft and pliable.

Bicep Wall Stretch

Tricep Towel Stretch

Leave a comment Posted on April 20, 2016 April 2016 Challenge Image

Day 20: Go Hard or Go Home

What 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.

We’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

Slowly jog about half to three-quarters of a mile.
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.
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.
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

1 Comment Posted on April 19, 2016April 19, 2016 April 2016 Challenge, Virtual Races Image

Day 19: Stay Inspired!

Are 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

Bonus: #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.

Week 1 – Introduce
Week 2 – Improve
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!

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

Leave a comment Posted on April 18, 2016 April 2016 Challenge Image

Day 18: OK Monday…Let’s Do This!

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

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.

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! 🙂

Leave a comment Posted on April 15, 2016 April 2016 Challenge, Virtual Races Image

Day 15: Halfway Home!

Can 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

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! 🙂

Leave a comment Posted on April 14, 2016 April 2016 Challenge, Virtual Races Image

Day 14: Shut Up Legs

Your legs might scream and fight you…want you to give up…to sit down and relax.

Tell them to shut up cause you got this!

Can’t get strong legs without doing the work so less talking, less complaining, less excusing and more working!

Day 14 exercises: “How to” videos

50 Jumping Jacks
Squat Jacks – 3 sets of 10
Curtsey Squats
Cossack Squats
Plank – :30 – 1 min (2X)
50 Crunches
Stretches – 7 Key Stretches for Runners (especially the Quad stretch)

Watch the “how to” videos again for the Cossack Squat!

Bonus: #StrongLegs Workout – Today’s workout is a great but you can do more! Fit in this #StrongLegs bonus and get strong runner legs that will help you go the distance!

Running drills and Speed work: If you haven’t fit in your running drills and speed work for the week…what are you waiting for? Click here to find this week’s workout and let me know if you have any questions.

Speed work is hard work…but read your fellow Core Crew posts and see how great it feels when they figure out it’s not as bad as they thought….and how they did even better than they imagined. Get out of your comfort zone…it feels fabulous!

Virtual Race: Still plenty of time to sign up and plan a great route for the Make it Count virtual race for Runwell. You’re going to log the miles anyway…why not get an awesome medal and make your miles count!

Getting close to the weekend again…who’s racing? Who’s got long runs planned? Let us know so we can cheer you on!

Leave a comment Posted on April 13, 2016 April 2016 Challenge, Virtual Races Image

Day 13: No More Ab Neglect!

We 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.

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.
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.
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.

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

Leave a comment Posted on April 12, 2016 April 2016 Challenge, Virtual Races Image

Day 12: Sore Muscles = Happy Pain

Arm day again…already?!? Yep!

I won’t lie…I am still sore from arms on Friday then Gett Itt training on Sunday…but hey…sore muscles is happy pain!

Working hard and being sore after means you are doing the workouts properly and you are giving it your all. Don’t give up now…push through the pain and feel the burn Core Crew!

Day 12 exercises: “How to” videos

50 Jumping Jacks
Tricep Overhead Extensions – 3 sets of 10
Tricep Dips – 3 sets of 10
Tricep Swings – 3 sets of 10
Plank – :30-1 min (2X)
50 Crunches

Bonus: #CardioStrength – Another old but goody! Throw some Cardio/Strength in the mix to get your heart rate pumping, burn some extra calories, and add a little extra strength to your routine today.

Running Drills and Speed Work: Lots of us are back to running today after a great weekend and a rest day yesterday and Tuesday is a great day for speed! Remember to work in the running drills after you warm up and before your speed work. The straight leg shuffle is a great drill for those who heel strike (me!) to help you move towards a more balance foot when hitting the ground. Click here to see the Straight Leg Shuffle “how to” video and to find our speed work for this week.

Remember “IIP” – Introduce, Improve and Perfect. We are sticking with the same 1/4 mile repeats this week o improve upon our performance from last week. If you haven’t introduced speed work into your routine yet….there is no better time than now!

I am meeting the Jax Runwell team this morning for a group run. These guys are faster than me and I am a teeny tiny bit nervous, but I know that they will push me and the only way to get better is to step out of my comfort zone!

If you didn’t have a chance yesterday, please check out Racing Together to Make it Count. Find out more about Runwell and the amazing things they are doing for those suffering from addiction. There is plenty of time to sign up for the virtual race so choose your distance and Make It Count!

As always….remember to take time to stretch…here’s our 7 Key Stretches for Runners and your arm stretches for today are below.

Get to it Core Crew and make it a great Tuesday! 🙂

Bicep Wall Stretch

Tricep Towel Stretch

3 Comments Posted on April 11, 2016 April 2016 Challenge Image

Day 11: Forgive Yourself…then 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).

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.

Week 1 – Introduce
Week 2 – Improve
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.

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! 🙂

Leave a comment Posted on April 6, 2016April 6, 2016 April 2016 Challenge Image

Day 6: Discipline-The Bridge Between Goals and Accomplishments

Running is a Discipline whose virtues carry over into every aspect of your life.

It is not only true that everything you do affects your running…but your running affects everything you do.

Running teaches you to distinguish between “wishing” and “wanting.”

Lots of people “wish” they could do their best, but they aren’t wiling to make the lifestyle changes necessary to turn their wishes into reality. Running is about setting goals and wanting those goals so passionately that you make the sacrifices necessary to attain them. Even when you don’t attain your goals, the experience of chasing them empowers you.

In life we must distinguish “wishing” from “wanting.” The skill set and attitudes you develop in pursuing those goals you want in running and fitness are the same skill set and attitudes that will empower you to move beyond wishing to achieve those goals you want to attain in every aspect of your running career…and the rest of your life.

Running encompasses every aspect of your being — what you eat, what you drink, how much you sleep, how you arrange your life, how you spend your time. Running is a lifestyle that demands you embrace a disciplined approach to everything you do, because everything you do affects your effectiveness as a runner. Everything you do shows up with some immediacy during a road race…and no other sport is quite like running in this regard. Running is more than a sport…it’s a lifestyle.

Do you have the discipline it takes to reach your goals? To go the extra mile and work on your strength, flexibility, speed, and eating habits? All of these factors play a role in how well you feel, how you look, your mental state….and wether or not you’ll reach your goals.

Make the commitment…one day at a time, one workout at a time, one meal at a time. Choose to make being healthy a lifestyle.

Day 6 exercises:

50 Jumping Jacks
Frog Sit Ups – 2 sets of 10
Oblique Crunches – 2 sets of 10
Reverse Crunches – 2 sets of 10
Plank – :30 – 1 min (2X)
25 Crunches

We have some “new to us” exercises today so check out our “how to” videos to see how to do them correctly.

Bonus: Since all of our ab exercises are on the floor…how about throwing in some #StandingAbs to round out the day?

Running Drills & Speed Work: Hamstring Extensions and 1/4 mile repeats are on the schedule this week. Click here and scroll down to see how to do each of them and work them into your routine today!

When your done…take a few extra minutes to stretch those abs and run through our 7 Key Stretches for Runners. Remember that flexibility and muscle softness will ward of injuries and keep you on the road!

Ab Stretches:

Spinal Stretch on Stability Ball

Discipline will separate those who will reach their goals…and those who are still just wishing for them. Who will you be today?

Make the time Core Crew…get it done then tag your post with #Discipline and let the Crew know YOU HAVE IT!

Smile and make it a great Hump Day! 🙂

Strong to the Core

Strong to the Core

Get Stronger, Run Faster, Get Fit and Stay Fit for Life with Strong to the Core!

Running Drills

Day 2: Don’t Want to Workout? Do it Anyway!

Day 20: Go Hard or Go Home

Day 19: Stay Inspired!

Day 18: OK Monday…Let’s Do This!

Day 15: Halfway Home!

Day 14: Shut Up Legs

Day 13: No More Ab Neglect!

Day 12: Sore Muscles = Happy Pain

Day 11: Forgive Yourself…then Recommit

Day 6: Discipline-The Bridge Between Goals and Accomplishments