Speed Work

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Day 3: Exercise Makes Us Happy!

screen-shot-2016-10-03-at-5-49-55-amEver wonder what is going on in the body while you sweat it out? The euphoric feelings during and after exercise, as well as the muscle soreness that might just come a day later, don’t just appear magically.

Our body is made up of millions of chemical reactions, which result in different physical and mental feelings. Take a look at some of the top hormones and chemicals that are released when you workout.

Endorphins – These chemicals are released by your pituitary gland, which is located in the base of your brain. Endorphins make you feel exhilarated and happy and block any feelings of pain, so you can power through any discomfort caused by exercising.

Dopamine – Dopamine is a pleasure chemical. Working out regularly helps to keep those dopamine levels up in order to keep overeating and weight gain at bay. Dopamine is often associated with orgasms. Working out helps stimulate the production of dopamine, and increased levels of dopamine combined with core, quads, thighs, and pelvic muscle exercises may result in a “coregasm.”

Serotonin – A chemical responsible for happiness, restful sleep, and a healthy appetite, serotonin levels will increase if you work out regularly. Serotonin works with endorphins to make working out a pleasurable activity. In addition, more serotonin means more energy and clearer thinking.

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Exercise makes us feel good, feeling good makes us happier. When you’re feeling down, or tired, or just don’t want to do it, remember how good it feels when it’s done…then get up and knock it out! You’ll be so much happier that you did!

Day 3 exercises: Full Body – 2 sets of 10

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

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

Bonus: Burpees – 2 sets of 10 – I can hear the groans from here…but we all know that burpees are the best full body conditioning exercise we can do. Knock out 2 sets of 10 to get your heart rate up and your whole body moving!

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Speed Work: This weeks speed work out is fun and doable for EVERYONE! 5 miles total with 1 mile warm up and 1 mile cool down. Then 3 miles of pushing the pace with short rests in between each half mile. You CAN do this!

Workout: 6 x 800 meters (.5 mile)

  1. 1 mile warm up
  2. .5 mile sprint x 6 with :90 rest
  3. 1 mile cool down

Don’t start out too fast. You should be running at around your 10K pace which means you still have some gas in the tank after each round. Take a look at our speed chart and use the 5K effort then add :10-:15 to each interval and multiply by 2. This is how long it should take you to run each half mile. Keep your pace steady and try to keep each interval at around the same pace.

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If you do a run/walk (like me), bust out each half mile without walking. If you need to slow down a tad to make that happen, that’s ok. These intervals will help train your body to go a little farther than you’re used too, and will increase your oxygen intake helping you to become a more efficient runner. Stop thinking about it…just go out and tryscreen-shot-2016-10-03-at-5-53-33-am!

Working out is not just something to do to make up better runners. Working out makes us healthier and happier people. So whatever excuse is creeping into your mind today…push it aside and get moving! I promise you’ll be happy you did!

Make it a great Monday Crew! 🙂

 

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Day 28: Hump Day Pump Day!

pump-day

My Crew LOVES arm day RIGHT?!?! 🙂

Let’s take this hump day to another level…it’s hump day PUMP DAY!

Day 28 exercises: 4 sets of 15

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

  • Push Ups
  • Hammer Curls (or Hammer Curl Swings)
  • Monkey Arms
  • Plank – Your Choice (:90 2x)

Bonus: #TankTopArms – Bringing back an old workout that’s perfect for pump day. Run through it one time for a killer hump day workout!

tank-top-arms

Speed Work: Quick shout out to Sharon Bolton for an awesome Ladder workout yesterday! Way to go Sharon!! Super speedy and you didn’t die! 😉

Who else is giving it a try this week? Click here to see how it’s done!

Get sweaty, finish off your day with our 7 Key Stretches for Runners, then give yourself a big squeeze and a pat on the back for an awesome Hump Day Pump Day! 🙂

sweat-comes-from-the-inside

 

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Day 27: Focus on Today

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We can’t control what will happen next year, next week…or even tomorrow. But we can focus on what we can do today.

What will you do in the next 24 hours to get closer to where you want to be?

How hard will you work today?

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

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

  • One Legged Bridge
  • Side Lunges
  • Side Lying Leg Raises
  • Plank – Your Choice (:90 2X)

Bonus: 5 Minute Plank – Don’t get nervous…this is a moving plank so you’re not holding one position for the whole 5 minutes. Give it a shot. You’re stronger than you think and I bet you’ll surprise yourself!

5-min-plank

screen-shot-2016-09-26-at-9-12-47-pmSpeed Work: Have a plan to get your speed work in this week? Here’s the workout.

I know speed work seems scary…but once you try it, finish it, succeed, and see results…you will LOVE IT!

That’s all for now Crew….push hard today! 🙂

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Day 26: Rise Up & Attack

rise-up-and-attackLast week of the month…last Monday of the month…rise up and attack the week with enthusiasm!

Shoulder and Abs…sound like a strange combination?

Not really. Shoulders and abs are great complimentary bodyparts to work on in the same day. Since they are completely separate body parts, you don’t need to worry about support muscles of either muscle group tiring out.

With 4 sets of 15 coming at us today…we need enthusiasm, a little determination, and a lot of commitment to finish strong! Do you have it in you?

Day 26 exercises: Shoulders and Abs – 4 sets of 15

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

  • Mountain Climbers
  • Kettle Ball / Dumbbell Swings
  • Shoulder Presses
  • Plank – Your Choice (:90 2X)

Bonus: #BeastModeMonday

With our regular 4 sets of 15…this bonus is not for the faint of heart…or for those with little time on a Monday. But hey…if you like to go beast mode on Mondays, this one is for you! 3 sets…because who doesn’t want to do 5 planks today?!? 😉

abs-shoulders-knees-toes

Military Press – Very similar to shoulder presses but at the top you’re going to extend your shoulders all the way up. You can do these with dumbbells so don’t skip them if you don’t have a bar. Watch Scott Herman show us how it’s done.

Speed Work: This week’s speed work is a tough ladder workout. Since the intervals are longer, you want to start out a little slower and work your way faster towards the end. The last 2 sets of 400 meters…go all out!

How fast should you do running? This workout should be done at your 10K speed, which is slower than last weeks 5K speed but faster than you would run a half marathon. How does that translate into actual time spent running? Take your 400m from last week and add :10 – :15 then multiply by 4 for the mile, by 3 for the 1200 meters (.75 mile), and by 2 for 800 meters (1/2 mile). For your last two 400 meters (.25 mile) crank up the speed and finish strong at your 5K pace. Check out the pace chart below…

Ladder Workout:

  • Warm up – slow mile
  • Faster mile – 10K speed
  • 1200M (.75 mile)
  • 2x 800M (.5 mile 2X)
  • 2X 400M
  • Cool down – slow mile
  • Total of 5.25 miles

Tough workout…who will put on their big girl panties and give it a shot? If you raced this weekend, you get a speed work pass…don’t try this workout on tired legs. Rest up this week and just bust out some short, slow recovery runs. Don’t worry, we’ll have speed work next week. 😉

Pace Chart: Example for 30 minute 5K

  1. 2:10 – add :10 so that makes = 2:20
  2. multiply by 4 for your mile = 9:20
  3. multiply by 3 for .75 = 8 minutes
  4. multiply by 2 for 800M = 4:40
  5. 400M – Speed back up and try to hit those 400M times so go all out and run 2 400 meters in 2:10

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Seems a little complicated but it’s fun and you when you’re done you will feel amazing!

Not feeling ready for the ladder yet? That’s ok! Throw in some fartleks (speed bursts) during one of your mid week runs. Choose an object in the distance and pick up the pace till you get there…see that light pole? How about that stop sign? Do 8-10 speed bursts in your run session. Remember to BREATHE deep. Belly breathing during speed work is essential to building your VO2 max and getting the most out of this workout!

After a HUGE racing weekend and lots of long runs, please take the time to stretch!

Last week of the month Crew! Let’s go hard and finish strong cause good things come to those who sweat! 🙂

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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!! 🙂

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Day 19: Ab-solutley Necessary

big-girl-pantiesWhether you want to or not…strong abs are AB-SOLUTLEY necessary!

No…you don’t need a six-pack…but you do need strength because strong abdominal muscles help make you a better runner!

Since the abdominal muscles support the rest of the torso, runners with strong abs have better posture, a more stable gait, and fewer low-back problems.

Added bonus: Our abs also help us move our legs and shift our hips, so we derive more power for these actions when our abs are well-developed.

Having back pain? Work on your core! Having hip issues? Your core will help you stabilize those hips! Legs tired? Focus on that strong core to pull those legs when they just don’t want to take another step…

Yes Crew…Our ab days are AB-SOLUTLEY necessary. Don’t skip them!

Day 19 exercises: Abs & Shoulders – 3 sets of 15

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

  • Mountain Climbers
  • Kettle Ball / Dumbbell Swings
  • Shoulder Presses
  • Plank – Your Choice (:60 2X)

Since I was a slacker and didn’t get you a post over the weekend, I neglected to check the calendar and remind you that we’ve moved up to :60 planks. OOPS! We’ve moved up! You’ve got this Crew! We’ve been working on it and now it’s time to add another :15 to those planks!

Bonus: In and Outs + Dead Bugs

Yes…2 bonus moves today. Two fun ones though so don’t cringe. These are great core stabilizing moves. Go through each exercise 3 times for 10-15 reps.

In and Out
Dead Bug

In and Outs – This move will strengthen your core and work your hip flexors.

  1. Begin by sitting on the floor or on a bench with your legs raised and your body leaning back.
  2. Bring your knees and chest together by leaning forward and pulling your legs up.
  3. Make sure to keep your abs tight and engaged during the movement. Your head and neck should stay up and forward.
  4. Lower your legs back down towards the floor. Keep them raised just off the ground.
  5. At the same time, lean your upper body back down to the starting position.

Dead Bug – This exercise helps to improve the overextended posture or excessive anterior pelvic tilt that can be a root of back pain and which can manifest into more profound back issues. Use this exercise to strengthen your abs and favour the proper posture.

  1. Lay flat on your back with your hands extended above you toward the ceiling. Bend your knees in 90 degree angle and raise your thighs until they are perpendicular to the floor. Now deeply exhale and embrace your abs to bring your ribcage down and flatten you back onto the floor. You shouldn’t be able to fit your hand in between the floor and your lumbar spine. Hold this position throughout the whole exercise.
  2. Slowly lower the right arm and the left leg down to the floor simultaneously. Lower them down until just before the lower back starts to rise off the ground (starts to arch). On your way down exhale all the air out of your lungs forcefully. Then slowly return to the starting position while inhaling. Alternating sides and continue the movement for specific number of repetitions or a certain period of time.

Speed Work: Slightly disappointed that I only saw 2 people…2 PEOPLE…get in speed work last week. Hopefully I just missed those posts?

I had cortisone shots in my knees on Tuesday and missed my track workout…but I threw in 5 fast miles at the end of y 22 miler on Friday…what was your excuse?

If you read y posts regularly, you know I subscribe to the RRCA IIP thought process. Introduce, Improve, Perfect. So if you did do speed work last week YAY!! Let’s do that again and IMPROVE! If you didn’t get it done, here’s another chance to introduce this speed work into your schedule this week. Yes Crew…10-12 x 400M. Let’s get it!

Two weeks ago we did a 5K to see where we’re at and what kind of pace we need to run for our speed intervals. Did you write your time down? Grab it and let’s see what you’re doing this week.

Workout = 1 mile warm up; 400M x 10-12X (2.5-3 miles); 1-2 mile cool down – Total of 5-6 miles 

Yes it’s a tough workout…but you can do it! A track is ideal for speed work but this is an easy workout to do on the road or the treadmill too. Do a slow warm up for 1 mile, then move into your 400M intervals. That’s either 1 time around the track, or .25 mile. After 400 meters (.25 mile), stop, rest, and breathe for :60. Then do it again for a total of 10-12 .25 mile repeats. When you’re done head out for a 1-2 mile cool down.

These intervals should not be done all out. Start a little slower than your goal pace so you have enough left to do all 10-12 repeats. If you can hold that pace, or close to it, for each interval you’re doing it right! If not…keep trying!

Below is the same chart from last week with 5K times, short interval paces and time goals starting at a 25 minute 5K. If your 5K is below 25 minutes or over 40 minutes, let me know….but this should cover most of us.

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Now…please PLAN for your speed work. Think about what day this week will be best for you to get this done. Without a plan…chances are it won’t happen. So in today’s post, I want to see when you are planning to get your speed work done. Deal?

When it’s all said and done, don’t forget to stretch!

Alrighty Crew…time to get to work! Cause we all know…

never-miss-monday-workout

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Day 15: Don’t Get Comfortable!

dont-get-comfortableDid you know that when we run, we add hit the pavement with 3-4 times our body weight on each footfall?

3-4 TIMES OUR BODY WEIGHT!!!

If you ever wondered why strength training is crucial for runners…now you know! If you’re comfortable with the weight you’re using, it’s time to step it up and get out of your comfort zone!

In order to fully maximize performance, endurance athletes should improve their overall strength in relation to their bodyweight. That means adding heavier strength training into the mix. Building strength helps runners absorb force better when their feet crash into the pavement and produces more force to propel us off the ground. Which all happens in the blink of an eye.

How do we build more strength? We add more weight to our exercises…and the perfect place to to start is our squats and deadlifts. If you’re working out from home, use your heaviest weights for these exercises today. If you find that’s it’s easy, it’s time to think about getting some heavier weights!

If you’re hitting the gym, pick up weights heavier than you’re used to.

Adding heavier weight targets type II muscle fibers — those responsible for power generation and maximal strength. By increasing type II muscle fibers, runners will be able to produce and absorb more force even over distance. Think about it…every time you hot the pavement, 3-4 TIMES YOUR BODYWEIGHT crashes into the ground.

Are you comfortable? Time to step it up!

Not only are we adding weight, we’re also adding reps! This week we move up to 3 sets of 15. You got this!

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

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

  • Donkey Kicks + Fire Hydrants – Have some leg weights? Add them!
  • Weighted Squats
  • Deadlifts
  • Plank – Your Choice (:45 2X)

Bonus: Weighted Hip Thrusts – Everyone really seemed to enjoy them and after Cris Denniston mentioned them yesterday, I knew it was time to throw them back in the mix. Here’s a reminder on how to do them.

Weighted Hip Thrust: With a dumbbell resting in the crease of your hips, sit on the floor with the bottom of your shoulder blades touching a bench or couch or even a chair if it’s study and won’t hurt your back. Drive through your heels and thrust your hips up toward the ceiling while contracting your glutes. Your torso should be parallel to the floor. Lower and repeat 8 to 10 times for 3 sets.

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Speed Work: Everyone has been killing it tis week and I’m sure I’ve some of your awesome posts, but I’ve been watching for it and am sad to say speed work has not been on the menu for many of you. Jennifer Moro-Ortiz killed her 10 x 400s yesterday…is Jen the only one who wants to get faster and building better breathing economy? I know that’s not true!

If you’re going long tomorrow or Saturday, sorry Charlie, you’ve already missed the speed work boat this week. It’s too close to your long run to have enough time to recover fully. Next week, PLAN BETTER!

If you’re going long on Sunday, you still have time. I’d LOVE to see some awesome speed work today!! Click here to find this week’s workout and the pace you should be running for each 400M interval.

Next up…STRETCH! If you had a hard time with yesterday’s back bend, you need to work on overall flexibility. I know what you’re going to say, I’m too old, I’ll never be flexible again, it’s nit worth worrying about. WRONG! Flexibility takes effort and practice, and after a few months of consistent stretching, I am able to get down into a full straddle!

It really is difficult to exaggerate the importance of hip flexibility and strength for every athletic activity.

The hips provide most of the incredible power and force that our lower body can generate for running and jumping, and deficiencies in strength and flexibility in this area of the body can mean the difference between a winning performance or a painful end to the game.

Beyond just getting stronger and more flexible to improve our running, issues with our hips can negatively impact your daily life. Possible issues include pain, decreased mobility for activities such as stooping and squatting, and even difficulty with simple daily encounters such as jumping over a puddle in the street.

Straddle Stretching: Throw in some straddle stretching today. Watch the video below to see all the key points in our legs that benefit from this stretch. No I don’t want to you go and spend money on the Kinesiologial stretching programs, but this will show a few quick ways to ease into this awesome stretch. I’d love to see some straddle pics today! 🙂

Don’t forget our 7 Key Stretches for Runners + a good Pigeon Pose! Take the time after your workout, our save it till later when you’re relaxing in front of the TV. No matter when you do it, please stretch out those glutes, hamstrings, quads, calves, and back….long runs are coming!

It’s strong Thursday Crew! Because….you never know who you’re inspiring! 🙂

be-strong

 

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Day 14: So That’s Where They Went…

thats-where-my-boobs-wentSorry fellas…this one is for the ladies…but don’t try to skip out on arm day!

It’s a common problem for a lot of us. We work out, lose weight…and lose other stuff too!

Good news? They don’t go away…they just move around to make us stronger! 🙂

Let’s make sure we put those lost boobs to good use… it’s Arm Day! YAY!!

Day 14 exercises: 3 sets of 10 

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

  • Push Ups
  • Hammer Curls
  • Monkey Arms
  • Plank – Your Choice (:45 2X)

I know the monkey arms feel weird but try them. Use smaller weights if needed or grab some water bottles if you don’t have weights small enough.

Don’t forget to try the Hammer Curls Swings if you want to step it up a notch. Click here to see how these Hammer Curls swings are done and how they can help you run faster!

Bonus: Shoulder Shrugs – Training your upper body improves your posture and getting rid of rounded shoulders will help you get more air in and out of your lungs. You’ll also carry your arms more easily, wasting less energy in your runs. Try this exercise toscreen-shot-2016-09-14-at-5-27-11-am stand taller and build strength in your shoulders and arms.

Use your heaviest weights and stand tall with weights in each hand,. Rise up on your toes while lifting your shoulders up to your ears. Come back down. Make sure you are using heavy enough weights to feel this in the top of your shoulders and in your calves. Repeat 15 times for 3 sets.

Extra Credit Photo: Let’s have a little fun today and see who can do some amazing back bends! I know a few Core Crew members who can rock these….Stretch out your arms and shoulder and show us your best back bend!

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This is not a hard day y’all…should be pretty quick so take today to add in your speed work!

Speed Work: I haven’t had a chance to look through a lot of yesterday’s posts yet….but I haven’t seen much speed being thrown in this week. Show me some speed Crew! Click here and scroll t the bottom for this week’s speed work and pace info!

End your day with our 7 Key stretches for Runners, then pat yourself on the back for a hard days work!

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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:

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

keep-running

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Day 12: Purrrrfect Workout

purfect-abs

Today’s ab and shoulder workout is a great way to build upper body and core strength…and it’s the purrrrfect way to start our week!

3 rounds today, throw in a little bonus work, then plan out your running schedule for the week. When will you get your speed work in? Plan now so you have plenty of time to get in some other short runs and recover before going long again on the weekend.

If you want to succeed, you must have a plan!

“BRACE YOURSELF”

Before getting started, let’s about “bracing”.

According to the Runner’s World article, “Building Running Specific Core Stability”, bracing is the neuromuscular exercise of abdominal bracing, which entails simultaneously co-activating all of the muscles that surround the spine. The purpose is to teach the body how to prepare for stabilization.

If you’re jostled in a race, getting tired and need your core stability to hold you upright, or lose your footing in a race or trail run, your brace should naturally engage, stiffening the spine and improving your ability to quickly reposition. Bracing should be performed during all core and whole-body strength/stability training.

To practice bracing, pretend you’re going to be punched in the stomach; this should stimulate all the muscles to tighten around the spine. However, you must be able to do this without holding your breath. Training the brace independent of breathing is essential for optimal exercise execution and performance in sport. This brace will help “groove” this supportive pattern so that, over time, it will activate with an unconscious effort.

Practice “bracing” a few times before you start your exercises, think ‘getting punched in the stomach’, and hold that position for a ten count, then release. Practice “bracing” a few times then use this core activation while you’re doing each of the exercises. This simple move is one you can do anywhere, anytime to tighten and tone your abs, and to train them to support yourself unconsciously when you need it most.

Day 12 exercises: Abs & Shoulders – 3 sets of 10 + Planks

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

  • Mountain Climbers
  • Kettle Ball / Dumbbell Swings
  • Shoulder Presses
  • Plank – Your Choice  (:45 3X)

Bonus: Bird Dog with Squares – Get on your hands and knees and brace with a neutral spine. Without moving your spine, reach out one leg and the opposite arm. Outline a square with each outstretched limb while maintaining the curve in your spine. Return both to the starting position and repeat on the other side. Perform 3 sets of 6 repetitions per side. Add this to your ab arsenal for a great bonus workout whenever you have a few extra minutes.

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On to the fun stuff!

Speed Work: Last week we did a 5K to see where we’re at and what kind of pace we need to run for our speed intervals. Did you write your time down? Grab it and let’s see what you’re doing this week.

Workout = 1 mile warm up; 400M x 10-12X (2.5-3 miles); 1-2 mile cool down – Total of 5-6 miles 

Yes it’s a tough workout…but you can do it! A track is ideal for speed work but this is an easy workout to do on the road or the treadmill too. Do a slow warm up for 1 mile, then move into your 400M intervals. That’s either 1 time around the track, or .25 mile. After 400 meters (.25 mile), stop, rest, and breathe for :60. Then do it again for a total of 10-12 .25 mile repeats. When you’re done head out for a 1-2 mile cool down.

These intervals should not be done all out. Start a little slower than your goal pace so you have enough left to do all 10-12 repeats. If you can hold that pace, or close to it, for each interval you’re doing it right! If not…keep trying!

Below are 5K times with short interval paces and time goals starting at a 25 minute 5K. If your 5K is below 25 minutes or over 40 minutes, let me know….but this should cover most of us.

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***RRCA Pace Chart Developed by Amby Burfoot (www.ambyburfoot.com) Only 5K times and paces listed here***

Example: My current 5K PR (ran at a race in May 2016) was 27:04. So I would use the 27 minute guideline and  run my intervals at a 7:50 pace, with the goal of finishing each one in around 1:58.

We ran this drill at my PRS track workout last week and I was able to pull times between 1:47 – 1:55 each. What did my Coach say? “You can run a faster 5K then 27 minutes.” This may be true…but I need more practice in order to put them all together. Remember, we are taking a :60 break in-between each interval to rest, breathe, and recover. It is a great confidence booster though and give me the motivation to keep working on it.

Speed work takes time, and practice. Do your best, write down your times, and compare your results each week. Remember…speed doesn’t come overnight, but if you keep working on it…you will get faster. Be patient and work hard Crew!

Questions? I’m here to help so please ask. if you are confused, don’t just go out willy nilly and do “whatever”. Reach out to me and let’s make sure you have your plan ready to go.

Let’s get to work and start the week off with a bang!

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