Day 16: High Intensity Booty Work

screen-shot-2017-02-16-at-5-44-52-amQuick workout, high intensity…it’s leg day!

Strength and stamina is the name of the game. Let’s do this!

Day 16 exercises:

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

  • Donkey Kick workout (see video below)
  • Moving Clamshells – 3 sets of 10
  • Side Lying Leg Raise – 3 sets of 10
  • Plank – :60
  • Wall Sit – :60

Challenges:

  • Superman – Rest day
  • Push Ups – 40
  • #MadManMartin Plank Challenge – 2:00 (120 seconds!)

Bonus: 7 Key Stretches for Runners

Loved all the yoga yesterday! Let’s keep up that wonderful stretching today and finish it off with our 7 Key Stretches for Runners.

Donkey Kick Workout:


Speed Work: WHOOOHOOOO for SPEED!! Some awesome speed work happening this week! If you haven’t gotten yours done yet…today is likely the last day to get it in before resting up for long runs this weekend. Here’s this weeks workout.

Workout: 800M, 400M X 3 or 4

  1. Warm up – 1 – 1.5 miles slow and easy. Get your hear pumping and your breathing going
  2. 800M (1/2 mile) – Remember those times I gave you for 400’s? Double that and slow it down just a tad. (See times below)
  3. Rest 90 seconds – walk, jog, or stand still and breahte
  4. 400M (1/4 mile) – Do not run these too fast. Remember the key is to be steady here. So you shouldn’t be running these at top speed. Take your 800M (1/2 mile) time and cut it in half.
  5. Rest 90 seconds – walk, jog, or stand still and breathe
  6. Do it all again!
  7. Repeat this cycle 3 -4 times. 3 times = 2.25 miles / 4 times = 3 miles
  8. Cool down – 1 – 1.5 miles slowly to bring your heart rate down keep your legs moving

1/4 Mile is equivalent to 400 meters or one lap of a standard-sized track while 800 meters is 1/2 mile or 2 laps around a standard-sized track.  Here’s a few examples of where your interval times would range, depending on your mile time.

For this workout, you should take the times below and slow them down just a tad. I run 400M in about 1:45 – 1:50, so for this workout, I’ll run 800M in 4:05-4:08 and the 400M in 1:55 – 2:00. You can do this. Don’t overthink it. Just go out and run a little faster than you’re used to! 🙂

During a conversation pace run, if you average a:

  • 14:00/mile, you should run the quarter-mile in 3:00.
  • 13:00/mile, you should run the quarter-mile in 2:45.
  • 12:00/mile, you should run the quarter-mile in 2:30.
  • 11:00/mile, you should run the quarter-mile in 2:15.
  • 10:00/mile, you should run the quarter-mile in 2:00.
  • 9:00/mile, you should run the quarter-mile in 1:45.
  • 8:00/mile, you should run the quarter-mile in 1:30.
  • 7:00/mile, you should run the quarter-mile in 1:15.

Today’s workout is a doozy…fast, high intensity that will leave you sore and tired. But oh man that’s a good sore. Let’s knock it out and have a great day Crew! 🙂

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Day 15: Halfway There!

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Technically…we’re OVER halfway there. With only 28 days in February, this is our first 28 Day Challenge. Take advantage of the short month and KILL it Crew!

13 days left. Keep pushing and finish the month strong!

With that said…it’s time for an “easy” day. Who’s up for some yoga to stretch out those tight legs and hips? ME!!!

Day 15 exercises:

Challenges:

  • Superman – 1:30 (90 seconds)
  • Push Ups – 40
  • #MadManMartin Plank Challenge – 1:30 (90 seconds)

Bonus: Code of Abs 

Looking for a little something more today? Throw in a few rounds of this Code of Abs workout and fire up that core!

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Speed Work: You’ve seen it three times now…what are you waiting for? Go get you some speed!

Workout: 800M, 400M X 3 or 4

  1. Warm up – 1 – 1.5 miles slow and easy. Get your hear pumping and your breathing going
  2. 800M (1/2 mile) – Remember those times I gave you for 400’s? Double that and slow it down just a tad. (See times below)
  3. Rest 90 seconds – walk, jog, or stand still and breahte
  4. 400M (1/4 mile) – Do not run these too fast. Remember the key is to be steady here. So you shouldn’t be running these at top speed. Take your 800M (1/2 mile) time and cut it in half.
  5. Rest 90 seconds – walk, jog, or stand still and breathe
  6. Do it all again!
  7. Repeat this cycle 3 -4 times. 3 times = 2.25 miles / 4 times = 3 miles
  8. Cool down – 1 – 1.5 miles slowly to bring your heart rate down keep your legs moving

1/4 Mile is equivalent to 400 meters or one lap of a standard-sized track while 800 meters is 1/2 mile or 2 laps around a standard-sized track.  Here’s a few examples of where your interval times would range, depending on your mile time.

For this workout, you should take the times below and slow them down just a tad. I run 400M in about 1:45 – 1:50, so for this workout, I’ll run 800M in 4:05-4:08 and the 400M in 1:55 – 2:00. You can do this. Don’t overthink it. Just go out and run a little faster than you’re used to! 🙂

During a conversation pace run, if you average a:

  • 14:00/mile, you should run the quarter-mile in 3:00.
  • 13:00/mile, you should run the quarter-mile in 2:45.
  • 12:00/mile, you should run the quarter-mile in 2:30.
  • 11:00/mile, you should run the quarter-mile in 2:15.
  • 10:00/mile, you should run the quarter-mile in 2:00.
  • 9:00/mile, you should run the quarter-mile in 1:45.
  • 8:00/mile, you should run the quarter-mile in 1:30.
  • 7:00/mile, you should run the quarter-mile in 1:15.

When that moment comes when you want to quit…think about all those who don’t have the strength and ability you do, then…

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Day 14: Be Sweet To Yourself

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Happy Valentine’s Day Crew! Be sweet to yourself…eat the treats but don’t overdo the candy, then take time to get a little sweaty and burn it off!

Grab your sweetheart and ask them to get a little sweaty with you. What better way to spend the day with the ones you care about than treating them to a little Core Crew love!

We all know those sweets go straight to our hips and thighs so show your legs and hips some love and feel that good burn! 🙂

Day 14 exercises: 3 sets of 10

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

  • Modern Mom/Dad Hip Strength (see video below)
  • Single Leg Deadlift
  • Squats
  • Plank – :60
  • Wall Sit – :60

Challenges:

  • Superman – 1:20 (80 seconds)
  • Push Ups – 40
  • #MadManMartin Plank Challenge – 1:30 (90 seconds)

Bonus: Cardio Strength – Get that heart pumping with some cardio to burn off those extra calories today! 1 – 3 rounds…whatever you have time for.

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Speed Work: Running today? Throw in your speed work and get it out of the way for the week!

Workout: 800M, 400M X 3 or 4

  1. Warm up – 1 – 1.5 miles slow and easy. Get your hear pumping and your breathing going
  2. 800M (1/2 mile) – Remember those times I gave you for 400’s? Double that and slow it down just a tad. (See times below)
  3. Rest 90 seconds – walk, jog, or stand still and breahte
  4. 400M (1/4 mile) – Do not run these too fast. Remember the key is to be steady here. So you shouldn’t be running these at top speed. Take your 800M (1/2 mile) time and cut it in half.
  5. Rest 90 seconds – walk, jog, or stand still and breathe
  6. Do it all again!
  7. Repeat this cycle 3 -4 times. 3 times = 2.25 miles / 4 times = 3 miles
  8. Cool down – 1 – 1.5 miles slowly to bring your heart rate down keep your legs moving

1/4 Mile is equivalent to 400 meters or one lap of a standard-sized track while 800 meters is 1/2 mile or 2 laps around a standard-sized track.  Here’s a few examples of where your interval times would range, depending on your mile time.

For this workout, you should take the times below and slow them down just a tad. I run 400M in about 1:45 – 1:50, so for this workout, I’ll run 800M in 4:05-4:08 and the 400M in 1:55 – 2:00. You can do this. Don’t overthink it. Just go out and run a little faster than you’re used to! 🙂

During a conversation pace run, if you average a:

  • 14:00/mile, you should run the quarter-mile in 3:00.
  • 13:00/mile, you should run the quarter-mile in 2:45.
  • 12:00/mile, you should run the quarter-mile in 2:30.
  • 11:00/mile, you should run the quarter-mile in 2:15.
  • 10:00/mile, you should run the quarter-mile in 2:00.
  • 9:00/mile, you should run the quarter-mile in 1:45.
  • 8:00/mile, you should run the quarter-mile in 1:30.
  • 7:00/mile, you should run the quarter-mile in 1:15.

If you’re flying solo this year….don’t sweat it…grab your favorite sweety and get them moving with you. Friends, co-workers, children, family…everyone needs a little love on V-Day.

Running will always be our first love anyway so let’s get sweaty and make it a day to remember Crew!

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Day 13: Secret Weapon

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At the end of yesterday’s half marathon, there is a bridge…it doesn’t look that big…but it’s deceiving. You’re tired, downright exhausted…then here comes the hill.

I had my own secret weapon  at the Donna 26.2 to Finish Breast Cancer race. I had Frank Samu, a friend and speedster who was just out having fun, smiling TONS, taking photos, and giving out high fives. Frank caught me around mile 7 and to my surprise, he stuck with me for the rest of the race. It was a godsend, because it was a hard one for me.

I had started our pacing a few friends but the crowd was thick and I lost them around mile 5, so when Frank caught me and said he was just out having fun, I knew it was time for me to go to work.

I usually use a Galloway style running method during races, a method some people call intervals and others know as the run/walk/run method. But with Frank running by my side, I knew there was no more walking in my future.

I cut out the walk breaks and just started running and let me tell you, it was hard! We were keeping  a steady low 9s pace which was doable for me so I just pressed on. 

Then we saw it…the bridge. As we started our incline, Frank knew I was tired. He could hear my labored breathing and of course he could hear me cussing about my quads (which were on fire). But he kept saying, “stay right here on my hip” and we kept moving forward.
Frank told me, “shorten your steps and use your arms.” He was right. I shortened my steps where they were merely a footstep in front of each other and used my arms to power up that bridge. We did it. I did it. I got up that bridge without stopping…and at the top are so many people cheering and screaming with signs and smiles. You run through a wall of people so thick you that you can’t help but feel their energy. The the bridge is conquered and it’s all downhill with less than a mile to the finish line. 

Frank, thank you, thank you, thank you, for hanging with me! Forgive my potty mouth and know that without you by my side, that “oh I can do 2:05 easy” would not have happened.

Short steps and arm swings Crew. DON’T SKIP ARM DAY!

Day 13 exercises: 3 sets of 10

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

  • Upright Row + Flies
  • Inchworm Push Ups
  • Squat Thrust + Curl & Press
  • Side Planks – :30 each side
  • Wall Sit – :60

Bonus Challenges:

  • Superman – 1:10 (70 seconds)
  • Push Ups – 40
  • #MadManMartin Plank Challenge – Rest day 🙂

Speed Work: Want to throw down fabulous new Personal Records like Aicja Grace at yesterday’s Mercedes Marathon? Time for speed work!

This week, we are doing a workout I did at track last week. The key here is to keep your times as steady as possible. Don’t go out too fast…and don’t end too fast. Remember…steady steady steady. But don’t hold back on the speed!

Workout: 800M, 400M X 3 or 4

  1. Warm up – 1 – 1.5 miles slow and easy. Get your hear pumping and your breathing going
  2. 800M (1/2 mile) – Remember those times I gave you for 400’s? Double that and slow it down just a tad. (See times below)
  3. Rest 90 seconds – walk, jog, or stand still and breahte
  4. 400M (1/4 mile) – Do not run these too fast. Remember the key is to be steady here. So you shouldn’t be running these at top speed. Take your 800M (1/2 mile) time and cut it in half.
  5. Rest 90 seconds – walk, jog, or stand still and breathe
  6. Do it all again!
  7. Repeat this cycle 3 -4 times. 3 times = 2.25 miles / 4 times = 3 miles
  8. Cool down – 1 – 1.5 miles slowly to bring your heart rate down keep your legs moving

1/4 Mile is equivalent to 400 meters or one lap of a standard-sized track while 800 meters is 1/2 mile or 2 laps around a standard-sized track.  Here’s a few examples of where your interval times would range, depending on your mile time.

For this workout, you should take these times and slow them down just a tad. I run 400M in about 1:45 – 1:50 so for this workout, I run 800M in 4:05-4:08 and the 400M in 1:55 – 2:00. You can do this. Don’t overthink it. Just go out and run fast! 🙂

  • If you run a 14:00/mile, you should run the quarter-mile in 3:00.
  • If you run a 13:00/mile, you should run the quarter-mile in 2:45.
  • If you run a 12:00/mile, you should run the quarter-mile in 2:30.
  • If you run a 11:00/mile, you should run the quarter-mile in 2:15.
  • If you run a 10:00/mile, you should run the quarter-mile in 2:00.
  • If you run a 9:00/mile, you should run the quarter-mile in 1:45.
  • If you run a 8:00/mile, you should run the quarter-mile in 1:30.
  • If you run a 7:00/mile, you should run the quarter-mile in 1:15.

I hope you found some motivation from all the awesoneness that you saw this weekend and are ready to kill it! Let’s start the week off right and get to work!

Have a great Monday Crew! 🙂

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Day 8: YAY for YOGA!

screen-shot-2017-02-07-at-7-32-48-pmAfter lots of great strength work, tons of mileage with our weekend long runs and races, AND logging miles for our Paris virtual race….I am so thankful for a yoga day!

Heading out for “stupid early” 4am track but will be looking forward to coming home, stretching it all out, and quieting my mind and body before the rest of the day begins!

When you wake up and see yoga do you think…

“Oh yay, yoga day…a little time for me!”

OR

“Oh yay, yoga day…a day I can skip…”

Do you feel like yoga day isn’t important? Is it a day you won’t feel guilty about letting slide by?

We put this “rest” day from strength training in for a reason…because it’s important to make time to relax, to stretch, and to clear your mind of clutter. But there are other reasons to add yoga to your routine. As a runner, I stress the importance of flexibility and strength…but yoga has so many more benefits. Which reason speaks to you?

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We know why we should do it…but we have to make the time.

Will you make a little time for you today?

It’s just as important as every other day. So don’t skip it.

Plan ahead. You’re worth it.

Day 8 exercises:

Challenges:

  • Superman – Rest
  • Push Ups – 30
  • #MadManMartin Plank Challenge – :45 Plank (One more you can do this!)

Speed Work: Who’s doing speed work today? 1/4 mile repeats are on the menu!

Workout – 6X-12X 400M (1/4 mile) – If you are just easing into speed work for the first time. Keep it short and do 1/4 mile repeats 6 times for a total of 1.5 miles. If you’ve been doing this for a while now, and are training for a longer distance race…don’t be lazy…get in those 12 1/4 mile repeats for a total of 3 miles of speed work. Remember to warm up AND cool down. Both are very important parts of this workout. If you have questions, reach out to me. Let’s chat about how to make this work for you.

1/4 mile repeats can be done on the track, treadmill, or on the road with a GPS watch. Do whatever works for you…but don’t skip it. I know it can be daunting…but speed work will not only help you get faster, but it will also help you increase your breathing abilities and make your long runs easier.

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.

*1:00 standing or walking rest in between each set.

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, during a conversation paced run, you average a:

  • 14:00/mile, you should run the quarter-mile in 3:00.
  • 13:00/mile, you should run the quarter-mile in 2:45.
  • 12:00/mile, you should run the quarter-mile in 2:30.
  • 11:00/mile, you should run the quarter-mile in 2:15.
  • 10:00/mile, you should run the quarter-mile in 2:00.
  • 9:00/mile, you should run the quarter-mile in 1:45.
  • 8:00/mile, you should run the quarter-mile in 1:30.
  • 7:00/mile, you should run the quarter-mile in 1:15.

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


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This quote spoke to me today and I wanted to share it. We are here to get stronger. To run father and faster. We want to stay on the road doing what we love. But the truth is…it’s so much more important than that. Every day that we do a little more than we would without each other’s support is a day we work towards a longer, healthier, more active life.

All the little movements we make time for help us live longer, healthier lives in the future.

Day 7: Hips and Core – Strength and Balance

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Lots of us have gone to the chiropractor and been told we are unbalanced. We can see this in running pictures too…but there are ways to correct this without expensive, thrice weekly doctor visits.

How? Strengthen our hips and core and work on our balance. By strengthening these areas, we are more likely to stand tall and keep our body in line at the end of a long race or training run.

Keeping our spine and hips in line keeps our oxygen flowing, allows our legs and knees to remain stable, and helps us avoid pain and injuries in our lower extremities.

It happens to all of us. At the end of a long race or training run, we tend to slouch and let our posture fall. We are tired and we just want to finish so our brain forgets and we begin to let things fall apart.

Below are images of me at Rock N Roll Savannah back in November before we started doing a lot of hip strength and balance work wearing my knee brace and consistently suffering from knee pain.

(Excuse the watermarks…I didn’t purchase these photos)

Since then I have dedicated a lot of time to hip strength and it has paid off. My posture has gotten  much better and my knee pain has all but disappeared. Case in point, see the pictures below from this past weekend at Rock N Roll New Orleans. Hips and aligned and knee brace is gone…and so is the pain in my knees.

I’ll never say “don’t see a doctor,” but if you’re having on-giong pain, and can’t figure out how to make it go away, strengthening your hips is a great start. I saw many different doctors, had x-rays and MRI’s and even cortisone shots in both knees…but until I started getting stronger in these area, nothing took the pain away.

It’s important to stretch and roll our legs too…I know I know…so many things to do…but as athletes, we must use every tool in our arsenal to be healthy and strong in order to stay on the road pain free.

Today’s hip strengthening and balance exercises had been key parts of my journey and I hope you embrace these exercises and make them part of your tool kit to success too.

Day 7 exercises: Hips strength video is found below and how to videos for single leg deadlifts and squats are in the link below.

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

  • Modern Moms/Dads Hip Strength -1X all the way through on each side
  • Single Leg Deadlifts – 2 sets of 10 for each leg
  • Squats – 2 sets of 10
  • Plank – :60
  • Wall Sit – :60

Challenges:

  • Superman – :40
  • Push Ups – 30
  • #MadManMartin Plank Challenge – Plank for additional :45

Speed Work: Everyone’s favorite speed work and undoubtedly the least dreaded is 1/4 mile repeats. So this week, it’s time to put some pep in your step and pour on the speed.

Workout – 6X-12X 400M (1/4 mile) – If you are just easing into speed work for the first time. Keep it short and do 1/4 mile repeats 6 times for a total of 1.5 miles. If you’ve been doing this for a while now, and are training for a longer distance race…don’t be lazy…get in those 12 1/4 mile repeats for a total of 3 miles of speed work. Remember to warm up AND cool down. Both are very important parts of this workout. If you have questions, reach out to me. Let’s chat about how to make this work for you.

1/4 mile repeats can be done on the track, treadmill, or on the road with a GPS watch. Do whatever works for you…but don’t skip it. I know it can be daunting…but speed work will not only help you get faster, but it will also help you increase your breathing abilities and make your long runs easier.

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.

*1:00 standing or walking rest in between each set.

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 14:00/mile, you should run the quarter-mile in 3:00.
  • If you run a 13:00/mile, you should run the quarter-mile in 2:45.
  • If you run a 12:00/mile, you should run the quarter-mile in 2:30.
  • If you run a 11:00/mile, you should run the quarter-mile in 2:15.
  • If you run a 10:00/mile, you should run the quarter-mile in 2:00.
  • If you run a 9:00/mile, you should run the quarter-mile in 1:45.
  • If you run a 8:00/mile, you should run the quarter-mile in 1:30.
  • If you run a 7:00/mile, you should run the quarter-mile in 1:15.

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


That’s all for today Crew. Let’s keep working on our hip strength and balance so we can stop that annoying lower extremity pain and stay on the road doing what we love…running!

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Day 19: Wall Sit Anytime Anywhere!

screen-shot-2017-01-19-at-5-30-20-amMost distance runners will tell you they’ve had a point on one (or many) of their runs where they hit “the wall.” The wall can be both an emotional and a physical barrier. You need mental strength to finish a marathon, but you also need toned muscles!

Wall sits are a great down-and-dirty strength exercise to build strength in your quadriceps and calves. When you’re doing a wall sit, your quads are holding your weight up by pushing it against the wall, and your calves are working to keep your knees bent at a 90° angle.

By strengthening your thigh muscles, you are helping stabilize your knees, which helps lower your risk of injury. Runner’s Knee, which is an unfortunate and common injury for distance runners, can be caused by weak thigh muscles (among other things). By strengthening your quads, you’re helping reduce risk of injury.

Anyone Can Do Wall Sits

Perhaps the greatest thing about wall sits, is that anyone can do them, anywhere, at any time. Can’t find time for your full daily workout? Throw in some wall sits throughout the day. Camping in the woods? Find a tree to lean up against. Got a few minutes before you have to be back at work from your lunch break? Wall sit! Arrive a few minutes before your doctor appointment? The car can provide a solid surface for a wall sit – right there in the parking lot.

Remember, our “challenge” is meant to motivate you to do more than you would each day. We’re not here to beat you up for not getting in every single exercise every single day. If you do…that’s awesome! But we know that busy lives get in the way and the most important thing is being active and adding strength training to your routine.

So when you’re short on time, grab a wall and take a squat. Every little bit counts!

Day 19 exercises: 3 sets of 10

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

  • Squats
  • Side Lunges (each leg)
  • Wall sits – 3X (:60) or 1X for 3 minutes!
  • Plank – :60 (your choice)

Bonus: Hip Stability Exercies for IT Band Syndrome and Runner’s Knee

Lots of people suffer from tight hips and IT Bands which lead to pain in and around our knees and down our legs. Hip rotation and pelvic imbalances are also frequent issues for runners that contribute to IT Band Syndrome or Runner’s Knee.

Yes, this is a monthly challenge, but I also hope you find information along the way that you tuck away in your personal arsenal for future use. The exercises in this video help to create additional stability and strength for both prevention and recovery. Check it out.

Challenges:

  • Burpees – 45
  • Push Ups Beginner – 15
  • Push Ups Advanced – 30
  • Squats – 50

Speed Work: Climb ladders

Ladder workouts are speed sessions that vary the length of the work intervals in incremental steps and are a great way to get a mix of several high-intensity running paces in a single session. Go to the track or use your GPS watch to track your distance., warm up with 10 minutes of easy running, and try one of these ladders. Run each interval slightly faster than the preceding one, and jog, walk  400 meters (or just stand still and breath deeply) between each interval.

Starter ladder: 400M (1/4 mile), 800M (1/2 mile), 1600M (mile), 800M (1/2 mile), 400M (1/4 mile).

Advanced ladder: 200M (.1 mile), 400M, 800M, 1200M, 1600M, 1200M, 1000M, 800M, 400M, 200M

Remember that it is always important to do a good warm up and cool down before and after every speed work session. And if you’re not doing running drills to loosen your glutes, hips, quads, and calves…you’re missing out on an important part of the workout.

  1. Warm up
  2. Running Drills: Pick a few and take a few minutes to loosen up. Click here for descriptions of each running drill. Butt Kicks, High Knees, Bounding, Grapevines, Slow Skipping, Hamstring Extensions, Running Backwards, Straight Leg Shuffle, Lateral Bounding
  3. Speed Work
  4. Cool Down

Running today? We usually try to do our strength work before we go for a run…but this time save one of your wall sits for afterwards, when your legs are fatigued. Just one…don’t go overboard with it. When it’s all said and done, take time to stretch out those tired and sore muscles so you’re ready to go long this weekend!

Have a great Thursday Crew! 🙂

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