Day 6: Never Skip Monday!

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Pump your arms and your legs will follow.

It’s a thought we have during the last stretch of a long run, with our legs losing the will to move…let alone run.It’s opposition, learned in elementary school gym class, but most of us have never given it much thought since then. Opposition keeps us from falling over to one side. (Thanks, arms!) When running, your arms act as a counterbalance against your legs, and vice versa: when we’re running along and speed up your arm swings, your legs will naturally pick up the pace so that, again, you don’t fall over.

While having less-than-strong arms probably won’t land you on the pavement, strengthening your arm muscles is vital to keeping you upright, in proper form, and running efficiently. Plus, when you hit it hard during the home stretch of an endurance event, your arms have to kick into overdrive. If they are worn out and fatigued by the time you get to mile 12 in a 13.1, they may very well be why you don’t hit a new PR.

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Training our triceps, deltoids, shoulders, and back are most important. Strengthening your lats as well as the muscles around your shoulder blades can help keep your back straight, transfer power to your arms, and stabilize your shoulders. When we’re running, our triceps and deltoids are doing most of the work. A lot of the forward swing, which we would think is thanks to our biceps, is actually momentum. Of course, it’s still important not to ignore your biceps, because they look good and we don’t want any muscular imbalances.

Today’s arm day is quick and simple. Remember to use today’s short reps to learn the exercises and do them correctly to avoid injuries and wasted time working the wrong muscles.

We’re working our arms today but these moves also incorporate our core muscles so keep your core tight and use that mid-section power to hold you steady while performing these moves.

Day 6 exercises: 2 sets of 10

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

  • Rotational Shoulder Press
  • Standing Core Dumbbell Swing
  • Push Ups
  • Wall Sit (After your run) – :60

Challenges:

  • Ab Challenge – 20 Crunches, Bicycle Crunches, & Leg Lifts + :30 Plank
  • Burpees – 20

Bonus: #SlenderSexyArms – If you have extra time today and want to do a little more, try this bonus arm workout. Use small weights or water bottles. DO NOT USE LARGE WEIGHTS FOR THESE EXERCISES! I also usually do not jump for the jumping jacks. Focus on powerful movements up and down with your arms and cut out the jumping portion.

Slender sexy arms


Speed Work: You probably see lots of our #CoreCrew members putting up new personal records on tough races. Why? SPEED WORK! Speed work is key to getting faster AND to running stronger during our long runs. Putting a little speed into your routine once a week will make our long runs speed easier and require less effort.

Workout: 4-8X 800M (1/2 mile repeats 4-8 times) 

  1. Warm up – 1-1.5 miles easy
  2. 1/2 mile repeats with slow jog or stop and stand still and breathe in between sets
  3. Cool down 1-1.5 miles easy

Wondering how fast or how much effort you should be putting into this workout? Look at the chart below and find a recent 5K time or what you think you would be able to ru for a 5K. The pace next to it is for 1/4 mile repeats (or 400meters) Take that time than double it and add 8-10 seconds. So if you run a 5K in 25 minutes you should run your 400 meter repeats in about one minute 49 seconds. So for 800s you double that to 3 minutes 38 seconds then add 8-10 seconds getting 3:48-3:50 per 800 meters (or every 1/2 mile).

I know this sounds a little confusing so if you aren’t sure please reach out to me and ask. I will help you figure out where you should be.

If you are new to speed work. Start small and don’t overthink it. Start with 4x 1/2 mile repeats (total of 2 miles) and just practice getting close to your time goal each for each 1/2 mile. If you have been doing speed work for a while or are used to go longer distances, suck it up and go for 8x and watch your pace on the first few sets. Don’t try to go all out and beat that pace time. The goal here is stay right on target and hit that time, not to go faster in the beginning and burn out so you can’t finish the workout.

Need help? PLEASE PM me here and let’s chat!

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Let’s get to work! It’s Monday…the day that sets the tone for the week. Work hard and get your mind right for the week ahead! We all know the #1 rule to working out and making sure our week goes according to the plan… NEVER SKIP MONDAY!

GETTTT ITTTT CREW!! 🙂

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Days 12 & 13: Long Arms

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I wish my arms were long enough to reach around the country and give everyone of you great big HUGS!!

But since my arms are not this long…it’s time to go long today….and work those arms tomorrow! See what I did there? (Up too early on a Saturday with my long run already done. 😉 ) Hopefully my little play on words today will help you remember to go long today…and do arms tomorrow!

So who’s doing what today? Remember if you go long on Sunday, today is arm day for you!

Day 12: Long run + Side Plank (:30 each side) + 7 Key Stretches for Runners + Pigeon Pose 

Did you know that I added the pigeon pose to our 7 Key Stretches for Runners? Yep…I did that a few months ago…if you didn’t know…you MUST have our 7 key stretches memorized right? 😉

Day 13: Arms – 3 sets of 10 

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

  • Bicep Curls
  • Shoulder Press
  • Tricep Dips
  • Hammer Curls
  • Straight Arm Plank – :60

Bonus: #SlenderSexyArmsslender-sexy-arms

Remember this one? Quick effect burn!

I use small weights for this one. Either my 3 lbs or maybe 5 if I’m feeling squirley. Oh and I also just do the arm portion of the jumping jack. Stand tall and really put some power into those up swings with the weights.

Throw in 3 rounds for Sunday’s bonus.


Thinking about Amy Jaynes and her longest run EVER today! 19 miles…I know you can go this girl. Look up at the sky and remember how amazing life is…breathe it in…then run girl!

Good luck to everyone racing and going long today! Feel the big hugs coming from Florida and have a blast!

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Day 15: Stepping Up

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We’re at the halfway point…and it’s Monday! Time to step it up and become the best version of yourself!

If you’ve already fallen behind or failed to get a good start, now is the time to shake it off and move forward. Forget about the days you’ve missed…don’t worry about “making them up”.  Brush it off, get focused, and commit to a strong finish!

Stepping it up not only means recommitting to finish strong…it also means it’s time to add another set to our daily exercises. 3 sets of 10 for this week Crew….let’s rock it out!

Day 15 exercises: 3 sets of 10 

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

  • Jumping Jacks (50 2X)
  • Walking Push UPs
  • Forearm Plank Jacks
  • Inchworm with Shoulder Taps
  • Plank Challenge Day 15 – Boost Your Heart Rate (:45 3X)

Plank Challenge – The “Boost Your Heart Rate” Plank puts together a few of the planks we’ve done so far this month. Take your time and do each step correctly the first time then power through sets 2 & 3 to get your heart beating faster! Here’s the steps

  1. Start in a low forearm plank
  2. Do two plank up-downs.
  3. Bring each knee to its opposite elbow.
  4. Do 5 plank jacks.
  5. Repeat for :45
  6. Do 3 sets

Here’s the “Boost Your Heart Rate” how to video

Bonus: Ab & Squat Challenge Day 15:

  • 20 Sit Ups
  • 30 Crunches
  • 20 Squats

Arm Bonus: #SlenderSexyArms – Bringing back another of my favorites! This Slender Sexy Arms bonus workout won’t take long but it will make your arms burn! I know a lot of you don’t like jumping jacks…and for this workout, I usually simplify that move too. For the jumping jack portion, don’t jump, focus on the arm portion and really feel the power in your arms just doing the up and down arm movement with your weights.

You do not need heavy weights for this…I use small 2 pound dumbbells. If you don’t have small weights, grab some water bottles or something that is lighter than what you normally use on arm day.

Slender sexy arms

Speed Work: 4x 400M – At first this workout might not seem to taxing but I want you to run these 400M (.25 mile) at 95% effort so basically at almost your top speed with a half mile recovery in between each set of 400 meters. Here’s how to set it up.

  1. Warm up – 1-1.5 miles slow
  2. 400M sprint at 95% effort
  3. half mile recovery – slow (1 minute slower than your normal easy pace)
  4. repeat 3 more times
  5. cool down 1- 1.5 miles slow
  6. Total workout should be 5-6 miles with 1 mile total of fast splits

If you watched some track and field this weekend and caught any of the 400M races, you can see how taxing this distance at an all out speed can be. Those 1/2 mile recovery jogs are important so don’t skip or shorten them. Of this 5-6 mile workout, only 1 mile (4 x 400) should be done at your all out speed. Questions? Please ask! Reach out to your Crew in our FB group here or send me a private message here and let’s chat about it.

You can do this workout on a track, treadmill or in your neighborhood with a GPS watch. Don’t overthink it…just go out and start with a slow warm up, then push pace for a quarter mile, jog slow for a half mile, repeat this process 4 times, then recover with a nice and easy mile to mile and a half cool down.

The best way to get your speed work done is to plan ahead so you are mentally and physically prepared for it. Make sure to leave a few days in between your hard workouts and other effort sessions (hill work, tempo run, long run).

Rise up and be the best version of yourself Crew….your world is waiting! Shine and sparkle with sweat and give it all you’ve got!

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Day 23: Run Lift Yoga

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We love to run because…well, it’s awesome! We love to lift (kinda) because we know it makes us run faster! 😉 We love to stretch it all out with a little yoga!

While working out with weights might not be our favorite thing to do, we lift because it makes us stronger, gives us power during our runs, and supplies us with that little extra oomph to get across the finish line. Channel your inner power lifter today and go hard!

Today is arm strength day…and it’s a doozy! 4 sets of 10 + a Low Plank with Arm Reach. You CAN do this. Take it one set at a time and don’t skimp out with the lower weights. Pick up the heaviest ones you have and get your PUMP ON!

Day 23 exercises: 4 sets of 10 + Plank

  • Bicep Curl
  • Shoulder Press
  • Hammer Curl
  • Tricep Overhead Press
  • Low Plank with Arm Reach – :60

Bonus: #SlenderSexyArmsSlender sexy arms

I like this arm bonus with today’s workout because it gets our arms moving in a different way. in between your sets of our regular arm exercises. So do 1 set of the exercises above then throw in one #SlenderSexyArms then another set of Day 23…and so on. Skip the jumping part of the jumping jacks and just focus on the arm portion up and down in jumping jack motion. Keep your arms tight and don’t go to fast.

Long runs are coming up so today is a great day to stretch it out with our 7 Key Stretches for Runners or June’s Yoga for Runners. Either routine will feel great after your run today….and get you ready to go long this weekend.

May Challenge Winner: I dragged my feet on it this month because there were so many people who finished all 30 days of May and I couldn’t decide who the medal should go to… but I finally came up with someone who more than deserves the prize. This person has worked hard for months and months…been with us since the beginning, consistently does bonus workouts, running drills, speed work AND stretching. They are super sweet hearted and love to cheer everyone on. Check out the video in Strong to the Core to find out who killed it in May, give them a big congratulations, and thank them for always being supportive. 🙂 Attitude makes a difference

Heading out for a long with Paula this morning and it’s gonna be a hot so keep us in your thoughts! See you on the other side of 18 miles!

When you get up and get moving today remember that your attitude in the morning will set the tone for the whole day. Be positive and good things will come!

 

Day 29: Final Strength Day..Push Hard!

Dont always lift heavy weights

It’s Friday…Day 29 and our final strength day for April! We rested yesterday and it’s time to push hard and lift some heavy weights!

Don’t skimp out today…give it all you’ve got and finish strong!

Day 29 exercises:

  • 50 Jumping Jacks
  • Bicep Curl + Overhead Press – 4 sets of 15
  • Front Arm Raise – 4 sets of 15
  • Side Arm Raise – 4 sets of 15
  • Planks – :30 – 1 min (2X)
  • 150 Crunches

You’ve been doing crunches every single day so these 150 are not going to be difficult. Don’t let the number scare you…get started!

Bonus: #SlenderSexyArmsSlender sexy arms

Bringing back one of my favorites! We haven’t done this one in a little while so go at it hard…3 rounds today would be awesome! Put one in between each of Day 29 exercises.  🙂

If you haven’t gotten much running in this week..go out and log some slow miles but keep it short then stretch because we are going long tomorrow or Sunday.

That’s all for today Core Crew….dig deep, lift heavy, and make it a great day! 🙂