Day 21: Hungry for Success

screen-shot-2016-10-26-at-7-21-07-pm

Our hips, glutes and legs are hungover from the weekend long runs and our Monday strength work but firing up those sore and tired areas means more strength and power during those long runs and races coming up!

No matter where you look…you’ll find tons of info on why runners need hip and glute strength. It’s a very common weakness that affects our entire chain of lower body muscles leading to pain and injuries.

Following that train of thought…we’re going to keep working on our hip and glute strength so today it’s back to that killer Donkey Kick workout with some extras.

If you’re having pain below the belt and you’re not doing these exercises…you’re neglecting the #1 area that needs your attention. You can’t ask why if you’re not doing the work…

Day 21 exercises: 

  • Donkey Kick Workout
  • :60 Plank (your choice)
  • Bonus exercises
  • Extra Credit: Sarah’s 12 Days of Christmas Days 1-10

Bonus: Jennifer’s Super Happy Fun Time (with band) & Side Lying Leg Lifts 

  • 3 sets of 10 for each leg

We’ve done these before so you know how to do them but here’s a quick reminder for each.

Jennifer’s Super Happy Fun Time (Otherwise known as three way leg raises🙂 ):

  1. If you have one, place a resistance band just above your knees. If you don’t have one, you can do this exercise without the band, you just won’t have the extra resistance.
  2. Separate your feet and bend your knees, lowering down into a slightly crouched position. Balance on your left leg.
  3. With slow, controlled motions, move your right leg forward against the band’s resistance, then back to the starting position.
  4. Without placing your right foot back on the floor, move it out to the side, then return to the starting position.
  5. Move your right foot behind you, then back to the starting position. That’s one repetition.

screen-shot-2016-12-06-at-6-09-15-pm

Side Lying Leg Lifts:

Lie on your side with your legs extended out straight. Your lower arm can rest under your head; your top arm can rest on your hip. Lift the top leg up while keeping your hips steady and facing forward (do not rotate backward). Lower down and repeat. For an added challenge, wear an ankle weight.

screen-shot-2016-12-06-at-6-18-14-pm


Extra Credit: Sarah’s 12 Days of Christmas – Days 1-10

  1. 1 minute skaters
  2. 20 Squats
  3. 15 Push Ups
  4. 10 Superman
  5. 1 minute Jumping Jacks
  6. 20 Lunges
  7. 15 Tricep Dips
  8. 10 Mountain Climbers
  9. 10 Burpees
  10. 20 Side Lunges

Speed Work: Introduce, Improve, Perfect – 6x – 8X 1/4 mile repeats

Warm-Up  5:00 jog followed by your choice of Dynamic Movements (high knees, butt kicks, leg swings, sideways shuffles, skipping, etc)

Work-Out – 6-8 x 1/4 Mile Repeats at a pace that is :30 faster than your race pace.

*2:00 standing or 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.

  • If you run a 13:00/mile, you should run the quarter-mile repeats in 2:45
  • If you run a 12:00/mile, you should run the quarter-mile repeats in 2:30.
  • If you run a 11:00/mile, you should run the quarter-mile repeats in 2:15.
  • If you run a 10:00/mile, you should run the quarter-mile repeats in 2:00.
  • If you run a 9:00/mile, you should run the quarter-mile repeats in 1:45.
  • If you run a 8:00/mile, you should run the quarter-mile repeats in 1:30.
  • If you run a 7:00/mile, you should run the quarter-mile repeats in 1:15.

Cool-Down  5:00-10:00 easy jog (you’ve earned it!)


You can’t just wish for faster times, less pain, or a stronger body…

When you’re tired, sore, physically hungover and depleted…find your inner hunger for success. The plan is laid out for you…YOU have to put in the work.

screen-shot-2016-12-21-at-5-52-57-am

Day 7: The Forgotten Core

screen-shot-2016-12-06-at-5-49-22-pm

For the past decade, coaches, trainers, and physical therapists have told runners to “work your core” or the muscles of your torso that support our every move. So lots runners added crunches and planks that strengthen the abdominals and back to their routines. We know these are important exercises, but they don’t help us increase strength in the areas that we use as our “powerhouse” when we’re running….the pelvis. The hips and glutes are so commonly left out of runners’ strength programs, they are often called the forgotten core.

When we run, our hips and glutes hold our pelvis level and steady, propel us forward, and keep our legs, pelvis, and torso aligned. When our glutes are weak, the entire lower body chain gets out of wack. Studies link hip and glute weakness to Achilles tendinitisshinsplints, runner’s knee, and iliotibial-band syndrome.

According to a Runner’s World article about the importance of strengthening our hips and glutes, “Part of the problem is that glutes aren’t as active as other running muscles during routine activities, which can make your hamstrings, quadriceps, and calves disproportionately stronger. Another issue is that most strength-training routines don’t isolate the glutes. If an exercise requires several muscles to perform the movement, the majority of the work will be done by the strongest of those muscles.”

How do we fix this common problem? Throw in some strength work that focuses on hips and glutes! Time for our killer Donkey Kick Workout!

This 10 minute workout targets the specific areas that we tend to overlook…no more forgotten core! Follow along with me and let’s get strong together!

I know this workout is tough….but when it’s done, knock out one :60 Plank of your choice then take a short break and dive into our bonus exercises. They are the perfect addition to today’s booty burn!

Day 7 exercises: 

  • Donkey Kick Workout
  • :60 Plank (your choice)
  • Bonus exercises

Bonus: Jennifer’s Super Happy Fun Time (with band) & Side Lying Leg Lifts 

  • 3 sets of 10 for each leg

We’ve done these before so you know how to do them but here’s a quick reminder for each.

Jennifer’s Super Happy Fun Time (Otherwise known as three way leg raises 🙂 ):

  1. If you have one, place a resistance band just above your knees. If you don’t have one, you can do this exercise without the band, you just won’t have the extra resistance.
  2. Separate your feet and bend your knees, lowering down into a slightly crouched position. Balance on your left leg.
  3. With slow, controlled motions, move your right leg forward against the band’s resistance, then back to the starting position.
  4. Without placing your right foot back on the floor, move it out to the side, then return to the starting position.
  5. Move your right foot behind you, then back to the starting position. That’s one repetition.

screen-shot-2016-12-06-at-6-09-15-pm

Side Lying Leg Lifts:

Lie on your side with your legs extended out straight. Your lower arm can rest under your head; your top arm can rest on your hip. Lift the top leg up while keeping your hips steady and facing forward (do not rotate backward). Lower down and repeat. For an added challenge, wear an ankle weight.

screen-shot-2016-12-06-at-6-18-14-pm


Speed Work: 6 x 800 meters

You know how to do this one.

  • Warm up – 1-1.5 miles
  • 6 1/2 mile repeats (no walking) with a :90 rest in between sets – 3 miles
  • Cool down – 1-1.5 miles
  • Total of 5-6 miles

Remember to stop your watch during your rest if you are standing still or you can jog slowly to get your heart rate down. Then go at it again! Keep track of your times and see how you are improving.

Sometimes speed work sucks. It’s common to feel anxious about it and you might even hate it. But once it’s done you will feel amazing and you will see improvements! Just remember that speed work isn’t just about getting faster, it’s also about building up your oxygen intake which translates into easier runs all around.


No Junk Food: Today we are going to make our own healthy choices so there’s no “list”. Instead I want you to practice saying “no thank you” to foods you know are unhealthy. You know what you should avoid. Can you do it for one day? It’s only 1 day Crew you can do this! It’s Wednesday…you have holiday parties and family dinners coming up so TODAY you can avoid those foods you know are bad. Just TODAY…say no thank you to junk food!

When you do…don’t feel deprived. Feel empowered that you made the healthy, smart choice! And when those parties come around…you’ll feel a little better about indulging…and maybe you’ll even say no thank you to over indulging. 🙂

Forgotten Core No More!

Love your BUTT Crew! Stretch it out, give it a nice pat or thump to rub out the pain but don’t skip today’s workout.

Hope your day is as nice as your BUTT! 🙂

screen-shot-2016-12-06-at-6-44-13-pm

Day 25: Turkey Day Aftermath

screen-shot-2016-11-25-at-5-09-01-am

The day after a big eating holiday can go a few different ways.

  1. Sit around feeling bloated
  2. Sit around feeling bloated then reach for leftovers
  3. Go shopping and walk off some calories
  4. Knock out yesterday abs, today’s hips then go for a run!

Unless you have to work, you can probably make time for activity today! Don’t sit around making yesterday worse…get up and get moving! Who’s going for a run today? Who skipped abs yesterday and has some catch up work to do? (Me!)

I am not a Black Friday shopper. In fact, I avoid stores at all costs today. We do have plenty of leftover turkey and ham so sandwiches it is!

Since we are home and have no pressing matters, I plan on being active and getting outside for a while. What are your plans today?

Day 25 exercises: Hips – 3 sets of 10 

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

  • Brigid’s Runner Clams
  • Side Lying Leg Lift
  • Reverse Clam (feet up)
  • Forearm Plank – :60
  • Pigeon Pose – :30 each side

Bonus: Go for a run! Remember “active recovery” after our racing yesterday is a good thing! Go for a shake out run. Keep it slow and easy and just have fun being outside and burning some calories. In this case, “active recovery” can also refer to recovering from the aftermath of our Thanksgiving meal! So go on….get up and be active today Crew!

Do yourself a favor and avoid the scales today. No reason to make yourself crazy. Lace up and go outside instead! 🙂

screen-shot-2016-11-25-at-5-17-53-am

 

Day 18: Weak Bums

screen-shot-2016-11-17-at-6-41-39-pm

Our “weak bums” contribute to injuries….injuries that no runner wants to deal with.

Strengthening the muscles of the bum, hip, thigh, and leg are essential for a runner to maintain power and health!

Our hip muscles control the mechanics of our knees, so if we have weak hip abductor muscles and poor hip rotator muscle strength, our knees are at a higher risk of injury from patellofemoral pain syndrome and iliotibial band syndrome. We’ve already seen a few studies this month about how weak hips cause issues…but there’s more!

A recent study published for runners and referred to on RunnersConnect.com looked at the contributions of three muscles — the gluteus medius, the gluteus maximus, and the tensor fascia lata (TFL) — to hip motion hip strength exercises.

These three muscles are of interest because they have distinct and significant roles.

  • The gluteus medius is the main abductor and external rotator of the hip.
  • The gluteus maximus extends the hip and assists with abduction and external rotation.
  • The TFL is an abductor of the hip, but because of its positioning, it can also contribute to internal rotation

According to John Fairclough, who published an article specifically about IT Band Syndrome in the Journal of Science and Medicine, “a tense TFL (tensor fascia late), because it connects directly to the knee’s lateral side via the iliotibial band, may increase knee strain that could develop into or exacerbate injury.

His final thoughts…

screen-shot-2016-11-17-at-6-54-22-pm

So what does all this mean for us? Well…Runners Connect and this Journal of Science and Medicine study suggest 5 exercises that are specific to runners and will help us strength our hips, and prevent and treat injuries.

  • clamshells
  • sidesteps with band
  • single-leg glute bridges
  • bent knee donkey kicks
  • straight leg donkey kicks

Great news for us since we have done ALL of these exercises this month! So for today, let’s do them again. Bonus exercises today: side steps with band, single leg glute bridge, and both variations of donkey kicks. Don’t worry it won’t take too long. These exercises transition easily into the next one.

Day 18 exercises: Hips – 3 sets of 10 

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

  • Brigid’s Runner Clams
  • Side Lying Leg Lift
  • Reverse Clams
  • Forearm Plank – :60
  • Pigeon Pose

Bonus: 2-3 sets of 10

  • Side Step with band (If you don’t have a band it’s super cheap and would be a good investment!)
  • Single Leg Glute Bridge
  • Donkey Kicks (bent knee)
  • Donkey Kicks (straight leg)

See below for slide show with photos of these exercises as reminders.

This slideshow requires JavaScript.

screen-shot-2016-11-17-at-8-23-25-pm


She Power Virtual Half Marathon & 5K: Remember that “She Power” virtual half marathon/5K we talked about a few weeks ago? Jan let me know that it’s on sale right now for $25.50 so it’s the perfect time to sign up!

The virtual race will be in January and you can run it anytime within the month. You can run it all at once, or in pieces, but I think we will try to pick a date that a lot of us can try to run it “virtually together.” I will start an event in Strong to the Core so we can chat more about the date that works best for everyone.

Let us know when you sign up! Here’s the link:  https://131events.com/she-power/


So what’s on your schedule this weekend? Who’s racing? I know Jamie Murray is running the Philadelphia Half Marathon on Saturday and he’s gonna KILL it! 🙂 Jamie, ca we track you?  Anyone else doing this race or other races? Full? Half? Any fun 5Ks?

What about long runs? Tell us what’s on your schedule so we can cheer you on!

Remember….distance makes the heart grow stronger! So figure out your plan and get ready to GO LONG Crew! 🙂

screen-shot-2016-11-17-at-8-50-43-pm

Day 11: Disaster Waiting to Happen

screen-shot-2016-11-10-at-7-28-04-pm

Run harder…you’ll be fine…

NO WAIT! Running harder without giving some attention to the other less fun stuff could be a real disaster!

If you’re still not convinced that hip strength is important, or think you’re good to go and don’t need to worry about it, I hope you’ll keep an open mind and continue reading…

An Active.com article called Runners and Weak Hips, spoke with Jason Fitzgerald, a 2:39 marathoner and coach in the Washington D.C. area, who attributes hip weakness to the constant sitting we do in our daily lives. Fitzgerald said, “When you consider how important proper hip strength is for runners and the fact that most runners don’t do the specific strength exercises that bolster the hip muscles, it’s a disaster waiting to happen.”

You read that right, he said, “Disaster waiting to happen.”

screen-shot-2016-11-10-at-7-25-05-pm

Since the hips stabilize each leg during the stance phase of the running gait, strength in that area is particularly vital. “Hip weakness throws off all that stability, resulting in excess movement not only at the hip, but also at the knee,” says Fitzgerald. “The two most common injuries that result from weak hips include illiotibial band syndrome or patellofemoral pain syndrome, but in fact, many other injuries could occur from weak hips, including Achilles tendinopathy, shin splints and plantar fasciitis.”

All that from weak hips!

A study in the Clinical Journal of Sport Medicine discovered an association between overuse injuries in the lower extremities and poor strength in the muscles around the hip region, including the hip abductor, adductor and flexor.

Chris Johnson, a New York City-based physical therapist and amateur elite triathlete explains, “If a runner is really weak in that area, it can set the stage for overcompensation injuries.” When certain muscles aren’t strong enough to do the work they are supposed to do during running, other muscles take on that work; this can result in overuse issues. When you strengthen your entire kinetic chain, individual muscles aren’t required to do more than they are built to do.

Fitzgerald has his athletes try a one-legged squat to determine hip strength. “You should be able to squat down so your femur is about parallel with the ground and your knee remains pointed straight ahead,” he says. “If you’re wobbling all over the place and your knee collapses inward, you have hip weakness.”

screen-shot-2016-11-10-at-7-34-03-pm

Can you do a Pistol Squat? I’m pretty sure that no one is this group can do a full pistol squat. That means we ALL need to work on our hip strength. Yep, that means you!

I hope this has made an impact and you’re ready to to jump in and do some hip strengthening exercises with us. Even if you’re already strong in that area, there’s always room for improvement. What better time to do it when the exercises are quick and when everyone else is getting it done too!

We change it up a bit on Friday’s just to keep things from getting boring, but if you have an extra 8 minutes and 36 seconds, then go ahead and run through our Modern Mom hip video too. 🙂 Here’s the link to our page with that video.

Day 11 exercises: Hips – 3 sets of 10

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

  • Brigid’s Runner Clams
  • Side Lying Leg Lift
  • Reverse Clams (feet up)
  • Forearm Plank (:60)
  • Pigeon Pose

Bonus: Single Leg Bridge & Donkey Kicks

Single-Leg Bridge: Lie on your back with both legs bent and your feet flat on the ground. Lift your left leg off the ground and extend it while you raise your lower back and butt. Hold the position for two seconds and lower back downwards in a controlled manner. Repeat 10 to 15 times on each leg.

Donkey Kicks: Get on all fours again, but this time you will only be lifting and extending your legs, keeping your hands on the ground. Instead of extending the leg backwards like you did during Bird Dogs, keep the knee slightly bent and kick upwards, with the bottom of your shoe facing the sky. Repeat 15 to 20 times on each side.


So…long runs coming up! What’s on your schedule this weekend? Anyone racing? Tell us about it so we can cheer you on!

Racery: Our #CoreCrew virtual race through Paris is already half way over! Are you getting your miles in a logged? We already have one Crew member who’s crossed the finish line. Way to go Lisa Lasseter! Who’s next? Here’s the top five runners so far!

Don’t forget to log your miles. You should get an email each day reminding you to log but if you can’t find it, or need to go back and log some miles you missed, here’s the link.

screen-shot-2016-11-11-at-3-50-49-am

Lisa Lasster is done and Jennifer Stoner is right behind her. She’s being chased by Amiee Cords, Catherine Wogoman, and Annette Williams! Tight race…but don’t count out those runners out of camera, they might sneak up and steal the show. Keep watching!


Last but certainly never least…STRETCH! Take some time to stretch out those legs after all the work you’ve put in this week and the work you’ve got coming this weekend. Your body will thank you!

7 Key Stretches for Runners

If you’re still on the fence about this month hip strength focus…think about how much it sucks to be sidelined from an injury. With the fun races we all have coming…ain’t nobody got time fo dat! Have a great Friday Crew! 🙂

screen-shot-2016-11-10-at-8-07-49-pm

Day 4: Brutally Strong Hips

screen-shot-2016-11-03-at-9-02-08-pm

Our pelvic floor, quads, hamstrings, knees, calves, and feet are constantly under fire. Without strong hips and glutes, they might just blow!

When it comes to running strong, efficiently, and injury free, it’s all in the hips and butt.

Our hips and glutes work together to provide postural stability in walking, standing and running. They stabilize and align the hip, decelerate your swinging leg while running, and provide power in your footstrike and push-off.

The problem is that runners often have weak hips and glutes, leading to discomfort, inefficiency and—worst of all—injury.

According to the TrailRunnermag.com article 4 Hip-Strengthening Exercises to Help You Run Strong, “Trunk muscles—including your hips and glutes—are arguably the most important part of your running anatomy. Pay attention to them to prevent injury and stay strong.”

Weakness in your glutes is related to a lack of “recruitment,” explains Toni Dauwalter, a Physical Therapist at Accelerated Sports Therapy and Fitness in Minneapolis. “Two big reasons for [glute weakness are] our sitting lifestyle and a history of back pain and injury,” she says. “There isn’t much need for core recruitment in the sitting position, especially the frequently adopted work position of forward head and shoulders and rounded spine.”

When do you do your strength work? We’ve talked about this before and ideally, the best time to do your strength training is right before you run. Doing these basic exercises just before heading out for a run will not only allow you to warm up a bit, but they will also remind you of which muscles you should be engaging while running and you’ll be more inclined to practice things like firing up through your butt and maintaining good form if you prep yourself in this way.

If you’re not running, then you have time to throw in an extra round! 😉 Either way, finding time for these lower body exercises means running stronger, faster, and with less pain.

Day 4 exercises: Hips – 3 sets of 10

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

  • Brigid’s Runner Clams
  • Side Lying Leg Lift
  • Reverse Clam (knees together / feet up)
  • Forearm Plank (:60)
  • Pigeon Pose (stretch both legs!)

Bonus: Fire Hydrants – 3 sets of 10

  • lock the elbows and abduct the hip at 90 or 45 degrees
  • draw the navel in
  • look at the ground

Need a refresher on fire hydrants? Check out the video below.


It’s Friday y’all! The weekend is when people tend to get lazy and slack off. Remember that this is a process. To get stronger, you have to stick with the plan.

It doesn’t take long but done consistently, that lingering pain that keeps coming back might finally GO AWAY!

Take it day by day….keep working towards your goals!

screen-shot-2016-11-03-at-9-42-51-pm

 

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 20: Leg Day Again??

screen-shot-2016-10-20-at-5-19-14-amWho else is NOT ready for leg day again??

With lots of miles, a killer leg workout on Tuesday, speed work, and wall sits…this week has been brutal!

But we got this Crew! Take it slow and steady and push through!

Day 20 exercises: Legs / Stability – 3 sets of 15

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

  • Hero Lunge :30 each side
  • Fire Hydrant with Kick
  • Pistol Squat
  • Single Leg Hip Thrusts
  • Bedtime Plank
  • Stretch! – 7 Key Stretches for Runners

Bonus: #HipStrength screen-shot-2016-10-20-at-5-40-01-am

I went to see a PT at CORA Rehabilitation yesterday on the advise of my PRS Running Coach. What did PT say? Knee pain most likely caused by unstable & insufficient hip strength…. what?!?! I do my strength exercises! Yes..he said he could tell…strong quads, strong calves…but since my pain shows up after longer distances he thinks my hips start to falter (possible stride fluctuation) as I get tired. Knee pain started at mile 15 in Chicago and mile 10 at this past weekend’s Marine Corp Half.

As we all know our hips connect to our quads, which attach our knees, which follow all the way down our legs to ankles and feet. So when our hips are misaligned our just get tired and cause our stride to go askew it shows up in other places down our body.

PT: “I can tell you do strength work, but do you focus on hips?”

Me: “Well, we are doing lots of squats, fire hydrants, and pistol squats this month.”

PT: “Pistol squats are great. Make sure you’re knee is not folding in when you do them. Very important to keep that knee aligned with your hip. What about clams and side leg lifts?”

ME: “Hmmmmm…not this month.”

PT: “Add in clams (knee up and foot up) and side leg raises. Hip instability is a problem for lots of runners. When you have strong legs but your hips haven’t caught up your hips can misalign after long bouts of hard work.”

Sigh…makes sense…but dang more work to do! Who’s up for some extra hip strength work with me today?

  • Clams – Knee up – 3 sets of 10 each side
  • Clams – Feet up – 3 sets of 10 each side
  • Side lying leg raise – 3 sets of 1e each side

For the side lying leg raises make suer your leg stays behind your body. Don’t let that leg com in front of your hips. Body should be very straight.  It is also important to keep the foot flexed and pointed straight ahead of you.

He also gave me a band to use during these exercises. It’s very small and just a stretching band to give me some resistance. Who has one? If you do, use it. If not, look into getting one. They are super cheap and I’m thinking about throwing these exercises in again in November. Monster walks anyone? 🙂  screen-shot-2016-10-20-at-5-44-18-am

Here are some resistance bands I found on Amazon Prime for $6.99 but I’m sure you can also find them at your local Walmart for pretty cheap. This is what they look like.

PT did something called Astym which wasn’t too nice feeling but was a very intense version of rolling. He said Astym regenerates healthy soft tissues (muscles, tendons, etc.), and removes unwanted scar tissue that may be causing pain or movement restrictions. Rolling is your AT HOME version of this treatment Crew so if you’re not taking time to roll, make the time and prevent your muscles and tendons from getting to the point where you need more invasive therapy!


Speed Work: Lots of super speedy miles this week YAY! Jessica and I went to track with PRS last night and did some mile repeats…so fun HAHA 😉 PT told me to go at 60% after treatment but of course I pushed a little harder. Jessica did awesome finishing her 2nd mile repeat in 8:41!! Go JESS!!!

Have you logged in your speedy mile yet this week? If not, try it out today and see where you’re at!

Here’s the workout: Mile “bench mark” run 

We want to see how fast you can run 1 mile, and I also want to show you how going faster is possible for you!. Make sure you are well rested and have fresh legs then go out and do a 1-2 mile warm up, rest for a few minutes, then run with your heart and do a mile as fast as you can. Cool down with 1 more mile then call it a day. 3-4 miles total. I want to see some super fast for you miles Crew! Do your warm up and cool down miles as slow as you want. All I want to see if that 1 mile time. Have fun with it and surprise yourself with how fast you can go!

Lots of info…and lots of stuff to do today! But no one gets stronger without a little struggle and a lot of hard work!

Get up! Get Moving! And make it an awesome Thursday Crew!

screen-shot-2016-10-20-at-5-55-25-am

 

Day 20: Bring It On

bring-it-on

In the old days, runners ran.

Seriously, ask runners a few generations older than you what they did for their daily workout, and they’ll likely answer: “I ran.”.

But no matter what race you’re preparing for, you might not want to stick to this old training routine. We’ve learned a lot over the last 30 to 40 years…and like so many other things, running has evolved.

This is not news to the Core Crew. We know we need to add strength training…right? We know that runners need to do more than just run. Runners need to be strong and athletic. If we’re not strong, we can get hurt even if we practice good running form. In fact, some injury statistics put the annual injury rate for runners as high as 85 percent!

Reducing the injury rate isn’t that difficult, though. In fact, according to Greatist.com, “runners can [get stronger and reduce their chance of injury] effectively with just 10 to 20 minutes of strength training each day.

YAY!!! This is GREAT news! Our daily challenge won’t take long, but it will make you stronger and your chances of injury will go down. Does this mean you’ll never get injured? Well no…but if I can increase my chances of staying on the road by getting stronger, I’ll take it!

This same article says the best exercises for runners are compound movements like deadlifts and squats (got em), bodyweight exercises like planks and push ups (got those too), and hip and glute strengtheners (covered!).

Lastly, the article says we should stretch and foam roll. Well dang…we do that too! 🙂

So what are we waiting for? Bring on the leg work!

Day 20 exercises: Legs / Stability – 3 sets of 15 

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

  • One Legged Bridge
  • Side Lunges
  • Side Lying Leg Lifts
  • Plank – Your Choice (:60 2X)

Bonus: Runners Touch screen-shot-2016-09-19-at-7-43-34-pm

Strike a pose in perfect running position with one leg in high knee position. Balancing on the one leg, bend at the hip and touch the toe that’s on the ground with the opposite hand while the leg in the air rotates under and back. Make sure the standing leg remains stable and as straight as possible while enabling you to touch the ground. Be sure to prevent the moving knee from crossing midline while that leg straightens out behind you. Come back up to running position quickly without losing balance, pause for a second or two, and repeat 10 times. Switch legs and repeat. Throw this in the rotation with today’s workout and do 3 sets for each leg. (No you don’t need to use a kettle ball as shown in the picture.)


Speed Work: ONE…just ONE Crew member committed to speed work yesterday. What do I have to do to convince you to give it a try? Do I need to come meet you at the track? I would if I could!! Check out this week’s speed work in yesterday post here. Scroll to the bottom for the workout and pace info.

Strong legs are a key ingredient for staying on the road injury free! And as a side bonus…strong legs look good and will help us run faster! GETTTT ITTTT Crew!! 🙂

strong-legs-for-running2

Day 13: Strength & Stability Leads to Greater Mobility & Better Technique

stregnth-and-stabilityIn theory, running isn’t a two-legged activity. Of course, we have to use both legs, but it’s really a series of one-legged stances conjoined by the act of managing a controlled fall.

There is never a time when both feet are on the ground. So single leg strength and stability couldn’t be more important for runners.

While we’re running the body does whatever it takes to stay upright and balanced, often recruiting the strength of other muscles. We must work harder than normal to run the same pace over a given distance, especially as the bigger, stronger muscles become fatigued; this leads to a reduction in running economy.

A reduction in running economy causes some muscle groups to overcompensate, leading to gait changes, which can cause nagging dilemmas such as a sore Achilles tendon or iliotibial band syndrome to more serious injuries such as anterior knee pain or plantar fasciitis.

What’s the solution? Work on strength and stability the same way you run—one leg at a time. Single-leg balance training teaches you to isolate and strengthen specific balance muscles while improving your reaction time. Only when muscles are balanced can the body run fast and efficient for long periods of time.

Lucky for us, our Tuesday Leg/Stability day hits these marks perfectly so let’s get to work!

Day 13 exercises: Legs/Stability – 3 sets of 10

  • One Legged Bridge – 3 sets of 10 each side
  • Side Lunges – 3 sets of 10 each side
  • Side Lying Leg Raises – 3 sets of 10 each side
  • Plank – Your Choice (:45 2X)

Bonus: Single-Leg Balance Drill 

“Think” – dynamic warm up – single leg swing we do before a race to loosen up but without using something to keep our balance.

WHY: The most relevant to running, it activates your arch to maintain good foot and ankle alignment.

HOW: Start by standing on your left leg, lift your right leg straight toward the 12 o’clock position if you were standing on a clock. Gently swing the right leg forward and back, from 12 o’clock to 6 o’clock. Repeat 10 to 15 times each leg. It’s important to use this exercise to build balance and strength so do your best not to hold onto anything but it’s ok to stand close to a wall or doorway to keep from falling.


Speed Work: Have you made a plan to get your speed work done this week? Do you know what intervals and the pace you should be running? If not, please click here and scroll to the bottom of Monday’s post for all the info.

Remember that speed work is not just for runners who want to log faster times; speed work will also help you improve your running/breathing economy, resulting in feeling better/breathing better during your long runs!

Throw in some post run stretching and don’t forget to log your miles for Racery! Current team standings are below:

screen-shot-2016-09-13-at-6-09-46-am


Don’t let you excuses catch up with you…Keep Running Crew! 🙂

keep-running