Speed Work

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Day 1: Steer Yourself

screen-shot-2016-11-01-at-5-11-05-amYou’re determined! You’re smart!

You’re ready for a brand new start!

I can hoot, holler and cheer, but only YOU can decide the direction you will steer.

Today, YOU choose the path your feet will take.

Active, healthy, and STRONG…is this the choice will you make?

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Hello November! Hello cool weather!

NOW is the time to commit to a healthy holiday season.

Don’t wait till you let yourself slip, cause you know those bad choices go straight to your hips!

You don’t have to skip ALL the yummy treats…but be smart!

This November it’s all in the hips, so choose wisely….

Eat healthy, get active, be strong, and run with your heart!

Day 1 exercises: Abs – 2 sets (:30 each move + Side Planks)

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

  • Roll Up
  • Pilates Scissors
  • Bird Dog Crunch (right side)
  • Boat Post
  • Bird Dog Crunch (left side)
  • Side Planks – :30 each side

Bonus: 50 Crunches (2 sets of 25) 

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Speed Work: Want to get faster, breathe better, make those longer runs feel easier? The magic pill is sweaty and intensity!

Remember that mile we did a few weeks ago? Time to break it in half and dial up the speed. This week’s workout = 800s. Take that mile time that you wrote down, break that time it in half (1/2 mile) then run 800s (1/2 mile) just a tad faster. Then take a 1-2 minute rest. Stand still, breathe deeply, drink some water, then go at it again!

Workout: 6x 800M

  1. Warm up (1-1.5 miles)
  2. 800M 6X (3 miles)
  3. Cool down (1-1.5 miles)
  4. Total of 5-6 miles

The time is NOW Crew! Get up, get moving, and let’s kick off November on a good start! 🙂

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Day 27: Love Your Legs!

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I know…I know…we are sore. We are tired. We don’t feel like working our legs…

Come on…ladies and gentlemen alike…our hips, glutes, quads, hamstrings, and calves are undoubtedly extremely important in keeping us on the road and running strong.

So suck it up, power through, and love your legs today!

Day 27 exercises: Legs / Stability – 4 sets of 15

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

  • Hero Lunge – :30 each leg
  • Fire Hydrant with Kick
  • Pistol Squat
  • Single Leg Hip Thrusts
  • Bedtime Plank

Bonus: #StairWorkout – 2-3 rounds

No stairs? That’s ok…run through the rest of the workout then add an extra mile to your daily run. 🙂

stairs-workout

Speed Work: I saw very little speed work this week. What happened? Get it done today or your chance to bring the speed this week will be gone. Too close to long runs to put extra pressure on those legs after today. If you do have speed work on the schedule today, strength work comes first! Here’s the workout:

  • 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

If your lower limbs aren’t feeling hungover…you didn’t work them hard enough!

Love your legs Crew!

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Day 26: Rock Those Abs!

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Our Wednesday workout is awesome…rock those abs Crew!

I’m headed out super early this morning for a speed session at the track. I’ll probably be home before most of you wake up, will rock out our ab work, then I’ll be napping! 😉

4 sets of 15 + 5 minute plank + lower back stretch….make time and rock those abs!

Day 26 exercises: Abs – 4 sets of 15

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

  • Sharon’s Walk Down Plank
  • Lower Body Russian Twist
  • Standing Side Crunch
  • In and Outs
  • Bedtime Plank

Bonus: 5 Minute Plank

five-minute-plank

Extra Credit: Lower Back Stretch – This one’s for Jennifer…but all of us will benefit!

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Speed Work: Who’s joining me in spirit for speed work today? I wanna see some mile repeats! Here’s the workout:

This week we are doing 2-3 mile repeats, 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

Whatever happens today….do not give up! Rock those abs Crew cause this is for YOU!

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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! 🙂

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Day 24: Sore but Satisfying

screen-shot-2016-10-24-at-5-29-53-amMost runners would rather lace up their shoes and spend time out on a trail or road than work out in a gym. I mean, you didn’t become a runner to spend more time indoors.

There is a whole world of routes to explore when you are out on a run, and none of them pass through a weight room.

More likely than not, you’re focusing more on strength now because you realize that doing nothing but running is not working out all that well for you.

Maybe you realized this because of time off from running due to an injury. Or maybe it’s because you want to log faster miles….or just more miles in general.

Estimates of the rate of injury for runners vary depending on what you read, but some sources say injury rates for runners can be as high as 80 percent in a given year and 80 percent for each individual runner over the course of his or her lifetime.

80%!!! The time has come for runners to embrace strength training. Despite the stats, the sport of running has never been proven to be dangerous. People will continue to run. Your friends and neighbors do it, you get jealous when you see others out on the road.

Jay Dicharry, a physical therapist and strength and conditioning specialist at the University of Virginia, calls running “a crazy type of badge-of-courage sport in which you have to pound yourself into shape day-in and day-out until you emerge on top.” In this article, Dicharry points to several well-documented studies showing that weightlifting is tremendously beneficial for running in many ways that decrease injury risk and improve performance.

He tells runners, “Get in the weight room. It is hugely important for runners to lift.”

I know it’s not fun. I know it hurts. I know you’d rather be running… But a few minutes each day spent on strength training will keep you on the road longer and it will help you be a better runner!

Push hard until your muscles are sore so when you run…all you feel is freedom.

Day 24 exercises: Full Body – 4 sets of 15 today!

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

  • Clean and Press
  • Soldier Twist
  • Primal Crawl
  • Yes Kick
  • Bedtime Plan

Bonus: Freedom Run – Run a mile, run 5 or 10 or whatever your heart, mind and body desire…but go run. I’d love to see everyone logging some freedom today!

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Speed Work: Mile Repeats – 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

I always ask that you reach out and chat with me about speed work paces, but not many people take me up on it. I am here to help you get stronger and faster so don’t just go out all willy nilly…take a few minutes ahead of time to find out where you should be. Reach out and PLAN ahead Crew!

Today’s strength work is hard. It will hurt and might even feel a little awkward. Push through it and then shake it out with a FREEDOM RUN!

After all that hard work…you deserve a little freedom! Make it a great Monday Crew! 🙂

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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!

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Day 19: Get Ripped Now!

summer-bodies-made-in-winterOk ok…so it’s not quite winter yet…at least not in Florida. But why wait till it’s cold out and we’ve already put on the holiday weight to start makes strides towards our summer body?

Why not start working on ripped abs now, make smart eating choices, and be closer to our goal when it’s really crunch time?

This is my favorite ab day in October! Lots of fun exercises that keep us moving and keep our core engaged…let’s do this Crew!

Day 19 exercises: Abs – 3 sets of 15

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

  • Sharon’s Walk Down Plank
  • Lower Body Russian Twist
  • Standing Side Crunch
  • In and Outs
  • Bedtime Plank
  • Stretch! – 7 Key Stretches for Runners

Bonus: Ripped Abs  screen-shot-2016-10-19-at-5-37-44-am

This looks challenging…who’s up for it? Take your time and get through each move. Just 1 set of this extra workout Crew you got this!

Extra Credit: Sore legs after yesterday? That means you worked hard! Extra credit today…1 minute wall sit. Yea…it’s gonna hurt…do it anyway! 😉

Speed Work: Courtney CRUSHED her speed mile challenge yesterday. Who else has a fast mile coming today? Let’s see it!

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!

November Challenge: I’ll keep reminding you about this as we inch closer to November because I’m thinking about next month challenge and new exercises! Jan and Sharon shared their favorites with me last month and they have gone over really well with our Crew! Maybe you take a class and have a favorite move, maybe you saw it on a video somewhere, maybe it’s just a go to move you love! Video yourself doing your favorite exercise or if you’re shy find a video or good explantation of how to do it then send it to me. Being a part of the month’s exercise line up makes you feel even more part of our Crew and gives you an extra reason to push harder! Show me what you’ve got!

Don’t wait till winter is over and you have LOTS of work to do. Do something TODAY that your future self will than you for! And remember Crew…don’t spoil all that hard work by eating crap!

Make it a great Wednesday! 🙂

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Day 18: Out of My Way…It’s Leg Day!!

screen-shot-2016-10-18-at-5-23-12-amEvery runner should be as excited as Richard Simmons for leg day!

Strong legs carry us farther, keep us on the road longer, and let’s face it…strong runner legs just look good. 🙂

Get excited, get out of your OWN way, and get to working those legs Crew!

Day 18 exercises: Legs / Stability – 3 sets of 15

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

Bonus: #PlanksForRunners planks-for-runners

Since we aren’t doing tons of planks this month, today we are throwing in this round of planks for runners. 2 sets of this plank circuit Crew! Work it out!

Speed Work: 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!

November Challenge: Can you believe it’s already the 18th of the month? Our months always go so fast! Time to start thinking about November and new exercises! Jan and Sharon shared their favorites with me last month and they have gone over really well with our Crew! Maybe you take a class and have a favorite move, maybe you saw it on a video somewhere, maybe it’s just a go to move you love! Video yourself doing your favorite exercise or if you’re shy find a video or good explantation of how to do it then send it to me. Being a part of the month’s exercise line up makes you feel even more part of our Crew and gives you an extra reason to push harder! Show me what you’ve got!

Final Thoughts: Richard Simmons is known for his positivity and non competitive nature, and that’s what we strive for in our Core Crew too. We want this group to be supportive of everyone, no matter what your current physical level is. It’s not about being stronger or faster than the person posting before or after you, it’s not about being perfect or doing every single exercise every day.

It’s about getting stronger, faster, and healthier than you are today. It’s about constant movement, activity, and a healthy lifestyle. Simmons may give us a good laugh, but he also shares messages of positivity and hope.

Which Simmons quote is your favorite? Which one will you apply to your life today to give you that boost of energy and confidence you need to go the extra mile and do a little more than you normally would? Share with us which quote spoke to you when you tell your Crew you got it done today!

Make it a terrific Tuesday Crew! 🙂

 

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Day 17: Amazed and In AWE!

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I woke up this morning with so much pride and joy in all my Crew this weekend. You guys make me so proud!

I can’ve even remember all the races so hope I don’t miss anyone… (slight memory issues…family trait…thanks mom 😉 )

Seriously though; Sharon ran a PR at her 10K, Lisa did awesome at Whistle Stop on Saturday, Amy, coming back from injury…rocked her 5K, Cathy pulled a 2:06 at Great Western Half, Carla ran a very strong last 12 mile long run before MCM….and that was just Saturday!

Sunday recap: Brandy KILLED it at her first half back since #DonatingLife with a 1:55! Marion did amazing finishing with a 2:30 up in chilly Maine at her half, and I ran with the rest of our Crew at the Marine Corp Marathon in Jax; Jessica ran her first half ever and finish in 2:17, Lisa ran on shaky, painful knees and still barely missed a 2 hour half, Mellissa paced her son to a 5K PR, Jennifer pushed hard and finished strong!

Oh….and let me say this for any “older” crew members. Don’t give up and use age as an excuse. My Aunt Loretta (63) ran the Marine Corp Marathon yesterday and placed 2nd in her age group rocking a 2:06 half marathon! The above 50 crowd KILLED it with all kinds of fast times yesterday. Keep doing the work, keep running with heart, cause there’s no age limit on BAD ASS!! 🙂

We all ran with HEART and did what we set out to do! Now back to work Crew! The road to getting stronger doesn’t end! 😉

Please don’t forget your stretching this week!

Day 17 exercises: Full Body – 3 sets of 15

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

  • Clean & Press
  • Soldier Twist
  • Primal Crawl
  • Yes Kick
  • Bedtime Plank

Bonus: Burpees! – Whine all you want…but knock out some burpees today crew! You can do them modified but do not skip them! 3 sets of 15…you got this!

Speed Work: So this week after lots of races and long runs we are going to do another “bench mark” type run. I want to see how fast you can run 1 mile. So 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 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!

It’s Monday y’all…LET”S DO THIS!

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Day 12: Consistency…Refuse to Give Up!

screen-shot-2016-10-12-at-4-45-13-amHey Crew! The Chicago Marathon is over but there’s no more time to rest. Lots more fun races to come and goals more goals to reach!

Consistency is the key to life long health and fitness and our ab exercises are waiting…

I’m excited and proud to say that the scale has also stayed consistent throughout my marathon training this season. Training for MCM last year, I gained weight…but this summer I was able to stay the course and keep the weight off.

Thank you all for keeping me motivated and accountable along the way! Next up…Rock N Roll Savannah! It was such a blessing to meet Martin, Deena, and Alicja in Chicago…and now I get to look forward to meeting so many more of you in Savannah. The gifts keep coming! 🙂

Let’s get to work Crew!

Day 12 exercises: Abs – 3 sets of 10

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

  • Sharon’s Walk Down Plank
  • Lower Body Russian Twist
  • Stamding Side Crunch
  • In and Outs
  • Bedtime Plank

ab-pyramid

Bonus: #AbPyramid

Bringing back another old favorite today. Throw in this Ab Pyramid to round out today’s ab work and feel the burn! There’s no reason why you can’t have those flat abs…but you’ve gotta do the work!

Speed Work: Silly me…I forgot all about this week’s speed work. Let’s keep it fun and simple and throw in some fartleks this week. Super simple…during your run today, throw in some speed! Pick a spot in the distance and run as fast as you can to that spot…slow it down and recover, then do it again!

Fartleks are a great way to build some speed into your workout and increase your heart rate…another great way to bur some extra calories and work towards those flat abs! 🙂

Extra Credit: Calorie Counting – We all know abs are built in the kitchen so today we are counting calories. Do you know how much you really eat? Counting calories is a great way to see what you’re taking in…and I bet you’ll be surprised how quickly it ads up. If you are not familiar with counting calories a great way to get started is by using the MyFitnessPal app.

Download MyFitnessPal and “friend” me so we can help keep each other accountable. It’s really easier than you think to keep track of what you eat and if you want to lose weight and tone up, this app will help you reach that goal! With the holidays right around the corner we need to be aware of what’s what and consistent with our diet. Make the commitment NOW and be ready to look fabulous in your holiday attire. Who doesn’t want to walk into their family holiday parties and have everyone saying, “OMG, you look amazing!” 🙂

If you feel like slacking today…think about those goals you want to reach then get up and MOVE! You don’t have to be perfect, but you do have to be consistent!

Refuse to give up and make it a great day Crew! 🙂

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