Squats

Leave a comment Posted on January 11, 2017 Amy's Stuff, January Challenge Image

Day 11: Let’s Plank!

We know that we can’t run our best without a strong core, the muscles in our abdominals, lower back, and glutes. They provide the stability, power, and endurance that runners need for powering up hills, sprinting to the finish, and maintaining efficient form mile after mile.

Today’s workout is devised to strengthen the specific core muscles we need for bounding up hills, sprinting to the finish, enduring long distances, and preventing common running injuries! You got it…time to plank! 🙂

Day 11 exercises: 3 sets of 10

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

Mountain Climbers
Standing Oblique Crunch
Russian Twists
Plank – :60 (Your choice)

Bonus: Planks for Runners – 2X

Challenges:

Burpees – 30
Push Ups Beginner – 9
Push Ups Advanced – 40
Squats – 120 (going up! 😉 )

Speed Work: Pick up on pickups – “Speed Play”

Speed play is the simplest form of speed work. “We simply introduce pickups during a run,” says Bob Glover, who supervises training programs for the New York Road Runners Club.

Pickups are segments of faster-paced running injected into an existing run.

In this first step, runners on a favorite 3-mile course begin choosing landmarks and running to them at a quicker-than-normal pace.

“It might be the next street light, it might be the top of a hill,” says Glover. “We tell them to do six or eight of these during the run.”

Same loop, same scenery, just the occasional decision to run slightly faster for a while.

“This takes away the stress of going to a track,” says Glover, “because in the minds of many of these people, you don’t go to the track unless you’re good.”

FARTLEKS!!! Go out and choose small portions of your run to pick up speed. Have fun with it!

We know we need strength work for our upper and lower body, but our core is so important. It’s the premise of our little family and these workouts WILL help you reduce back pain, run stronger, run longer, and run faster.

Get moving Crew! Let’s plank and get…

Leave a comment Posted on January 10, 2017January 10, 2017 Amy's Stuff, January Challenge Image

Day 10: Brutally Strong Hips

We’ve talked a lot about the importance of strong hips and glutes. But it never hurts to hear it again…

Let’s review the November 4, 2016 post for those who haven’t heard this stuff yet, and for those who need a reminder…

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

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

When we are pounding pavement (or any other kind of terrain), our pelvic floor, quads, hamstrings, knees, calves, and feet are constantly under fire. Without strong hips and glutes, those essential lower extremities might just blow!

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

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

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

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

Ready to fire those glutes and keep building strong hips? Let’s get to work Crew!

Day 10 exercises: 3 sets of 10

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

Donkey Kick + Fire Hydrant (3 sets of 10 for both legs)
Butt Lift Bridge
Clams (3 sets of 10 for both legs)
Plank – :60 (Your choice)

Bonus: Modern Mom’s Hip Strength! – Why not? Throw in the workout for a great 8 minute burn!

Challenges:

Burpees – 30
Push Ups Beginner – 8
Push Ups Advanced – 36
Squats – Rest

https://youtu.be/Ebc11SrkqWk

Speed Work: Pick up on pickups – “Speed Play”

Speed play is the simplest form of speed work. “We simply introduce pickups during a run,” says Bob Glover, who supervises training programs for the New York Road Runners Club.

Pickups are segments of faster-paced running injected into an existing run.

In this first step, runners on a favorite 3-mile course begin choosing landmarks and running to them at a quicker-than-normal pace.

“It might be the next street light, it might be the top of a hill,” says Glover. “We tell them to do six or eight of these during the run.”

Same loop, same scenery, just the occasional decision to run slightly faster for a while.

“This takes away the stress of going to a track,” says Glover, “because in the minds of many of these people, you don’t go to the track unless you’re good.”

FARTLEKS!!! Go out and choose small portions of your run to pick up speed. Have fun with it!

Weak or strong? What will you choose today?

Leave a comment Posted on January 4, 2017 Amy's Stuff, January Challenge Image

Day 4: Refuse to Give Up

Good morning! Rough night for me in Florida…it is WAY TOO HOT HERE! UGH!

I refuse to turn on the AC in January but we sleep with the windows open and I gave in and let Silas sleep with me last night. MISTAKE!

He tossed and turned in the heat and made me miserable…but I refused to give in and turn the AC on. Suffered through, overslept a tad, and will require a nap today.

No more giving in to little man sleeping with me…no giving in to the electric company in January, and no giving in on missing my workout!

Anyway…I did end up sleeping a little late so I will end my rant now and get to the workout. 😉

Day 4 exercises: 2 sets of 10

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

Mountain Climbers (Slow) – use a slow deliberate motion here to engage your core!
Standing Oblique Crunch
Russian Twists
Plank – :60 (Your Choice)

Ab Bonus: 50-100 Crunches

Bonus Challenges:

Burpees – 20
Push Ups Beginner – 5
Push Ups Advanced – 15
Squats – 60

Speed Work: Loved seeing the speed yesterday! Let’s see some more!

On the Track: “High-intensity track sessions move the muscles through the full range of motion, improving elasticity and enhancing coordination between your nervous system and muscles. With time, you’ll develop a more efficient stride at all your paces.”HIIT It: Begin with two 100-meter accelerations that include 40 meters at top speed, with 2 to 3 minutes of walking or jogging between.
Build to 6 x 150 meters hard, including 80 meters at top speed, with 3 to 4 minutes jogging or walking rest.

Over time, increase the number of repeats to 10, lengthen reps to 300 meters (running nearly the entire distance at top speed), or reduce the rest interval to one minute.
On the Hills: Inclines are a great venue for superfast speedwork. Compared with a flat surface, hills reduce the impact on your legs and limit your range of motion, thereby lowering the risk of strains and pulls. Plus, hill repeats build muscle power, which helps you run more efficiently on level ground, says McConkey.
HIIT It: On an incline, start with three 30-second moderate repeats and walk down the hill for recovery.

When this becomes comfortable, progress to 4 x 1 minute near all-out efforts with a downhill jog and an additional 30 to 60 seconds jogging or walking rest.

Over time, add additional reps, extend effort length up to two minutes, and aim for steeper hills.

Speed Workouts for Beginners: When you’re just starting out, any type of interval—even alternating walking with jogging—will challenge your body in new ways.

Incorporate one of the following workouts each week to introduce intensity and boost your speed.

Track: Run two laps. On the straights, accelerate and hold top speed for 20 meters. Walk the curves.
Trail: Intersperse an easy run with 3 to 4 20-second, moderate-intensity surges.
Hills: Do an easy run that incorporates three 20-second climbs, each one at a moderate effort.

Sometimes we have to fight for what we want. Fight for time, fight for energy, fight for the mindset to get it done…

Don’t give in Crew. If you want it…fight for it!

Leave a comment Posted on January 3, 2017 Amy's Stuff, January Challenge Image

Day 3: Booty Blast

It’s for the booty….but runners know it’s also for the hips!

An article in RunnersConnect.com called “How and Why You Should Strengthen Your Hip Abductors” says,

We often hear about how running is “all about the hips”, and how the source of all your running injuries is weakness in the muscles around your hips, but what does that mean?

Which hip muscles are so critical to success as a runner?

Turns out your hip adductor and abductor muscles are a huge part of you being able to stay healthy as a runner, and if they are neglected, you are putting yourself at serious risk of an injury.

In the article Proper Running Form: Does Gravity Help You Run Faster?, we considered the importance of hip extension in running, and noted that in cases of runners with restricted mobility in the front of the hips, we often see a forward drop of the pelvis, highlighted by an increase in the curve of the lower back.

What does that mean? The body succeeds in traveling over the supporting leg, but without making optimum use of the powerful Gluteus maximus(the main muscle of the buttock).

As a result, stride length becomes compromised, propulsion is reduced, overall effectiveness of the running gait cycle is inhibited and risk of injury potentially raised.

The Gluteus Medium, a smaller but equally important member of the glute family – contributes to what is commonly known as the “hip drop”.

An excerpt from RunnersConnect.com

The Trendelenburg gait is exhibited by a person who through weakness in the abductor muscles, cannot maintain sufficient height of the opposite side of the pelvis to raise the foot and transfer weight to the other leg.

Instead, the pelvis drops downwards, meaning the affected person has to bend their leg more than usual at the knee in order to make up for the lack of lift.

To compensate, the stride on the unaffected side typically becomes shorter, along with a tendency for the person to lurch towards the weakened side in an attempt to maintain a level pelvis.

We’ve talked about this “hip drop” before, noting that almost every runner has some form of weakness in their glutes contributing to this issues. Check out the image below…

What does this “hip drop” lead to?

Various studies have shown a link between Gluteus medius weakness and athletic injury:

In a study by Fredericson et al (2000), 24 distance runners with Iliotibial Band Syndrome had the hip abductor strength of their injured limb compared to that of the non injured limb (and to that of a control group). It was found that on average Gluteus medius strength was 2% less on the injured side.

After a six-week rehabilitation period with particular focus on strengthening the Gluteus medius (side-lying hip abduction and pelvic drops), 22 of the 24 injured athletes were pain-free and able to return to running. Furthermore, a six-month follow-up showed no reports of recurrence.

Other studies have also linked weaker hip abductors and external rotators to Patellofemoral Pain Syndrome (Ireland et al.,2003; Robinson et al.,2007; Cichanowski et al.,2007).

Yep you got it…tight hips, IT Band pain, knee pain, and so on right down the legs. It’s all connected!

So what do we of about it? Blast that booty and build stronger butt muscles! Let’s do this!

Day 3 exercises: 2 sets of 10

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

Donkey Kick + Fire Hydrant
Butt Lift Bridge
Clams
Plank – :60 (Your choice of plank)

Bonus: Side-lying hip abduction – 2 sets of 10

To work the right hip abductor muscles (as in the photo):

Lie down in a left side-lying position. Make sure your hips are “stacked” (right hip directly over the left hip) and that your body is in a straight line.
Placing your top hand on the floor in front of you can help ensure that you are not leaning forwards.
Your pelvis should be in a neutral position (not hitched or tilted forwards/backwards).

January Challenges:

Burpees – 15
Push Ups Beginner – 4
Push Ups Advanced – 15
Squats – 75

Speed Work Options: “If you want to run faster, you have to run fast!”

Do you have a plan to get your speed work in? You’ve got options so decide when it will happen and go get you some speed!

On the Track: “High-intensity track sessions move the muscles through the full range of motion, improving elasticity and enhancing coordination between your nervous system and muscles. With time, you’ll develop a more efficient stride at all your paces.”
HIIT It: Begin with two 100-meter accelerations that include 40 meters at top speed, with 2 to 3 minutes of walking or jogging between.

Build to 6 x 150 meters hard, including 80 meters at top speed, with 3 to 4 minutes jogging or walking rest.

Over time, increase the number of repeats to 10, lengthen reps to 300 meters (running nearly the entire distance at top speed), or reduce the rest interval to one minute.
On the Hills: Inclines are a great venue for superfast speedwork. Compared with a flat surface, hills reduce the impact on your legs and limit your range of motion, thereby lowering the risk of strains and pulls. Plus, hill repeats build muscle power, which helps you run more efficiently on level ground, says McConkey.
HIIT It: On an incline, start with three 30-second moderate repeats and walk down the hill for recovery.

When this becomes comfortable, progress to 4 x 1 minute near all-out efforts with a downhill jog and an additional 30 to 60 seconds jogging or walking rest.

Over time, add additional reps, extend effort length up to two minutes, and aim for steeper hills.

Speed Workouts for Beginners: When you’re just starting out, any type of interval—even alternating walking with jogging—will challenge your body in new ways.

Incorporate one of the following workouts each week to introduce intensity and boost your speed.

Track: Run two laps. On the straights, accelerate and hold top speed for 20 meters. Walk the curves.
Trail: Intersperse an easy run with 3 to 4 20-second, moderate-intensity surges.
Hills: Do an easy run that incorporates three 20-second climbs, each one at a moderate effort.

What else should we be doing today? Well…Tuesday is always a great day for a No Junk Food Challenge! And I need it…yes I do need to be reminded to eat well. So here’s to a fabulous day of sweating, eating right, and of course….

3 Comments Posted on November 7, 2016 Amy's Stuff, November Challenge Image

Day 7: How Does Your Hip Drop?

Good morning and happy Monday Crew!

Continuing this month’s focus on “All In the Hips” we must talk about side to side stabilization and hip drop. No we’re not talking about the heel drop in your shoes, we’re talking about the way your hips line up when you’re running.

Do you stand tall when you’re running, or does your body involuntarily lean to on side causing your hip to drop to an unnatural level?

I found a really good article on hip stabilization on RunnersConnect.com called, Hip strength and running form: The role of hip drop in running injuries. I won’t recap the entire article for you as the link is above, but it is important to know that many runners who suffer injuries have weak hip stabilizing muscles. Among these muscles, the ones which are most often weakened in injured runners are the abductors and external rotators.

research by Irene Davis at the University of Delaware has shown that one good predictor of future injuries in healthy runners is a mechanical evaluation of hip mechanics: runners who have excessive hip adduction (opposite of abduction) and internal rotation are at an increased risk of developing injuries in the knee and IT band.

The logic is pretty simple, then: weak abductor and external rotator muscles cause excessive adduction and internal rotation during running, since the hip muscles aren’t strong enough to resist the forces from ground impact.

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Here’s a few pictures of me at RNR Savannah this weekend. I look happy and of course I’m smiling as always, but the knee pain was real and it kept me from taking that left turn onto the highway to complete the full marathon as I had signed up for. I was happy with my half marathon finish….but I am guilty of weak hips and here is the proof.

RNR Savannah – November 2016

Guilty of Hip Drop 😦

Totally guilty of hip drop. Especially later on in the race when I get more tired and lazy about my form.

Want to find out if you need to work on stabilization and getting those hips in line too? Find a race photo, or use a mirror, camera, or a friend to evaluate yourself to see if your hips tilt when you’re in the stance phase of your stride, particularly if you have had knee or IT band issues in the past…or feel a little niggling in your lower extremities now.

If you do find that your hips are dropping, we can fix it either by overriding your “natural” gait habits and practicing “standing taller” when we run and by doing strength exercises to shore up our weaknesses. Fortunately, after adding hip strengthening exercises and practicing standing tall and keeping your pelvis level for a while, it will become automatic, overriding the old stride pattern in your brain. YAY…there is hope! 🙂

These exercises are for everyone so even if you don’t suffer from poor running form, eventually your hips will grow weaker and you may find this becoming a reality too. Work on hip strength now to avoid pain and injuries in the future.

Day 7 exercises: Hips/Glutes – Follow video below

Side Leg Pulse
Side Bicycle
Leg Stir
Big Circle
Hot Potato
Back Butt Press
Forearm Plank – :60
Pigeon Pose – :30 each leg

Seems like a lot…but in reality this workout takes about 5 minutes total for both legs. Don’t forget to start the video over with the opposite leg!

https://youtu.be/Ebc11SrkqWk

Bonus: Clamshell – 3 sets of 10 (each side) – Perfect addition to today’s hip/glute workout and an exercise we can do daily without any worry of “overdoing” it. Add some difficulty by using a resistance band around your knees.

Sarah’s Calorie Burn: Want to burn some extra calories today? Sarah has extended a little side challenge to us for this month that I am going to include each day. It’s a quick way to burn some extra calories so if this is an off day from running and you want to get your heart rate up a bit more, throw it in!

25 Squats
60 Jumping Jacks
20 Push Ups
50 Crunches

Lots of fun stuff to do on a Monday….but what else are Monday’s for other than a little hard work? 😉

Speed Work: Speed work can be done any day of the week but should be a few days in advance of your long run to give your legs a chance to recover fully before another “effort session”. If you go long on Saturday, get your speed work done by Wednesday. If you wait till Sunday to get those extra weekly miles in, you can safely wait till Thursday for speed work. But don’t put it off. Get it done because we know that speed work has MANY positive effects on on our running. Better breathing and lung capacity during our workouts being a huge motivating factor!

Workout: The Short Ladder

This is a tough workout but once it’s done…man on man do you feel like a total badass! here’s how to set it up. I’m calling it the “short ladder” because I’m leaving out the 1200m this week. Baby steps…

Warm up – 1-1.5 miles slow and easy – Rest 2 min
1600 – 1 mile – Don’t go all out…yet – Rest 2 min
800M – 1/2 mile – Speed up a little from your mile – Rest 2 min
2 x 400M – 1/4 mile – These should be your faster intervals – Rest 2 min between and after
800M – 1/2 mile – Back off the 400m speed but still give it some power! – Rest 2 min
1600m – 1 mile – This will be hard…but you can do it! Don’t give up!
Cool down – 1 mile – This mile will feel easy and should be at your long run pace. Take time to breathe and just bring your heart rate down.
STRETCH!! This is just as important as the rest of your workout. Don’t skip it. Your back, hips, glutes, quads, hamstrings, and calves will thank you! Here’s our 7 Key Stretches for Runners. Throw in a final pigeon pose just because it feels so good!

Don’t have time? Make time! This is for YOU! You need it. You deserve it! You will love yourself when it’s over! Get to work Crew and make it a fabulous Monday! 🙂

Leave a comment Posted on October 13, 2016October 13, 2016 Amy's Stuff Image

Day 13: Killer Legs

Who needs pretty feet when we have rocking legs?!?!

Runners have great legs…it comes from lots and LOTS of miles. But without strength training, our killer legs might fail us. They might leave us standing on the sidelines.

Without strength training, we won’t reach our full potential.

Strength training is one of the single most important non-running aspects of training that can help us become better runners. Doing legwork to supplement our roadwork strengthens muscles and joints, which can improve race times and decrease our risk of injury.

In addition to running more efficiently and reducing the risk of injuries, studies have shown that strength training can improve body composition by helping you maintain or increase your lean body mass and can decrease your percentage of body fat, helping you look leaner and burn additional calories.

Recap…strength training will:

help us become better runners
reduce our risk of getting hurt
decrease our body fat

Let’s do this!!

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

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

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

Bonus: 100 Squats!

Work those legs and have a killer day Crew! 🙂

Leave a comment Posted on August 30, 2016 Amy's Stuff, August Challenge Image

Day 30: Finish What You Started

Final Day!!! Our challenges are 30 days so even though it’s not the last day of August…it’s still the last day of our August Challenge.

Tomorrow you can rest, run, cross train, stretch… whatever you feel is best for you to get ready for September!

But today…we work hard!

Even if you didn’t do as much you wanted to this month, if you’re disappointed in yourself for slacking off, missing days, or eating bad… real commitment shines through when you finish what you started even when you don’t feel like it!

Will you make excuses and and give yourself a pass or make today count and move your ass! Get up and DO SOMETHING!!

Day 30 exercises:

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

Frogger (30 2X)
Butt Kicks (50 2X)
High Knees (50 2X)
Side Lying Leg Lifts (50 2X each)
Plank Challenge – Day 30: Crouching Tiger Push Ups (:45 3X)

Crouching Tiger Push Ups – This plank variation works our core, arms, back, and quads. This videos shows how to do it but I want you to slow it down a bit and really engage each muscles as you work through the moves.

Ab & Squat Challenge – Day 30: Last day…bust it out!

40 Sit Ups
100 Crunches
100 Squats

Speed Work: Keep it fun and throw in some Fartleks this week. Not sure what a fartlek is? Click here for yesterday’s post and scroll down to our speed work to see what it’s all about.

This video gave me chills this morning….I hope you will take a few minutes to watch it! Remember…you are powerful. You will succeed. Push yourself every minute of every day!

“You are a champion. Push yourself to the level of a Champion. I know you’ve got more. PUSH HARDER. Give me more!”

1 Comment Posted on August 29, 2016 Amy's Stuff, August Challenge Image

Day 29: New Monday…New Goals

Only 2 days left in our August Challenge…what?!?! Every month seems to fly by and we start so strong then seem to falter towards the end of the month. It happens…

I know it gets harder as the number of sets go up. I know you get tired and busy and feel like you might as well wait to start over again next month…but get that crap out of your head and start the new month today instead of Thursday. It is Monday after all!

Let’s bust out these 2 days super strong, take a break on Wednesday, then attack September with a vengeance!

Day 29 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 20 – Get a Move On! (:45 3X)

Plank – Get a Move On! This plank gets us moving. Remember to hold your core in tight and focus on controlling each move. It’s better to go slow and do it right then be fast and sloppy! Here’s the steps and the Plank Challenge video for Get a Move On! is below.

Start in a high plank with toes on a towel, gliders, or paper plates.
Walk your hands forward four steps.
Open your legs wider than hip-width to a straddle (similar to a plank jack) position, five times.
Walk your hands back four steps.
Continue in this manner for 45 seconds. Repeat 3 times.

Bonus: Ab & Squat Challenge Day 29 – I have no excuse but that I totally forgot about this part of our August challenge over the weekend. I hope you’ve been keeping up with it. If not…no worries…jump back in and let’s finish it strong.

30 Sit Ups
90 Crunches
95 Squats

Speed Work: Last week of the month and I think we should do something fun and unstructured. How about some Fartleks this week? YAY! 🙂

Fartlek Workouts are not only fun to say out loud, but they’re fun to run. Fartlek is Swedish for “speed play,” and that is exactly what it’s all about. Unlike tempo and interval work, fartlek is unstructured and alternates moderate-to-hard efforts with easy throughout. After a warm-up, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign) followed by easy-effort running to recover. It’s fun in a group setting as you can alternate the leader and mix up the pace and time. And in doing so, you reap the mental benefits of being pushed by your buddies through an unpredictable workout. The goal is to keep it free-flowing so you’re untethered to the watch or a plan, and to run at harder efforts but not a specific pace.

Speed work is meant to be spaced out so it’s a good few days away from your other “effort” sessions. Effort sessions are speed, hills, tempo, and long run. So if you do your long runs on the weekend, speed work should be on Tuesday or Wednesday. Most of us are mid level runners so 2 “effort” sessions a week are plenty. If you’re feeling good you can throw in one more but don’t overdo it. Remember the general rule of thumb…80% of our runs should be at a conversation pace!

I had my first good nights sleep last night in a week and wow I feel pretty darn good this morning. Not running good yet…but I can see the finish line of this injury and am feeling positive! Can’t wait to tackle arms today and be active. Oh how my body is craving it!

Find that fire within you and let’s get to work Crew! 🙂

Leave a comment Posted on August 22, 2016 Amy's Stuff, August Challenge Image

Day 22: Confidence is Beautiful!

Confident people radiate strength, passion and conviction and self confidence looks so good on you.

Own it! ROCK IT!!!

Radiate that confidence today…remind yourself you can do this and use it to power through today’s workout!

Strong, toned arms will give you the confidence to wear tank tops, bathing suits, and that sexy little black dress.

Looking fabulous in your favorite top is great…but the self confidence that strength and a healthy body bring us is always the best outfit.

Day 22 exercises: 3 sets of 10

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

Jumping Jacks (3 sets of 50)
Walking Push Ups
Forearm Plank Jacks
Inchworm with Shoulder Taps
Plank Challenge – Day 22: Step Up Your Side Plank (:45 3X)

I’ve spoken with some of you who have issues with jumping jacks. If that’s you, remember to switch those out for something equivalent that will get your heart rate up a bit. How about some mountain climbers or high knees?

Step Up Your Side Plank: Today’s plank puts together three moves we’ve already worked on this month. Go slowly and focus on holding in your core for each move. It’s not about rushing through it…it’s about having control. Here’s the steps.

Start in a side plank on your right side.
Dip your right hip toward the floor for two reps, then lift your left leg off your right for two reps.
Rotate your left elbow to your right for two reps.
Do three sets on each side.

Bonus: Ab & Squat Challenge – Day 22

20 Sit Ups
25 Crunches
45 Squats

Extra Credit: #SexyArmWorkout – If you have a little extra time…and the confidence to know you can get through it…power through this Sexy Arm Workout. This ones hits every part of our arms!

Speed Work: This week’s speed work is the one I did at track last week and it was tough but fun! What is your plan to get it done? Plan a day to make it happen this week Crew! Reach out to me anytime with questions…

Warm Up – 1 mile at conversation pace
3X 800M – These intervals should be done at a pace 1-2 minutes faster than your conversation pace…but not at all out top speed. Rest 1-2 minutes in between each 800 meters (1/2 mile)
3X 400M – These will be your fastest intervals of the day and should be done a little bit faster than your 800s. Think of negative splits during a normal run…you start out slower than progressively get faster throughout your run. Same concept here…run each interval a little faster than the last. Save your speed for the end so your confidence builds during each round.
Cool Down – 1 mile at conversation pace

If you’d like a more precise pace to run these intervals, find your most recent 5K or 10K and private message me here. Let’s chat and I’ll help you find the pace that’s right for you. Don’t be shy…better to know what you’re doing than to guess!

This is a tough workout but if you start slow and build your way up you will finish feeling strong and confident! You can do this so stop doubting yourself and give it a try!

If it hurts…you’re doing it right! Keep going…it’s just your body changing for the better!

Rock that self confidence Crew….it is your best accessory! 🙂

Leave a comment Posted on August 19, 2016August 21, 2016 Amy's Stuff, August Challenge Image

Days 20 & 21: RUNHOLE

One of my favorites…because YES, I am a Runhole!

When I’m training for a big race, I tend to put a lot of other important things on the back burner because running is my passion and I need my me time!

Do you feel bad for being a Runhole? You shouldn’t… sometimes we just have to do what’s right for us…and I know you all give so much to your friends and family so don’t stress over the time you take for your long runs. You deserve it!

Who passed up some non-running fun plans this weekend saying, “Sorry I can’t. I have a long run in the morning.”? I know I did! 🙂

Day 20 exercises: Long Run + 7 Key Stretches for Runners + Side Plank + Hip Dip + Leg Lift (:45 3X each side) + Ab and Squat Challenge

Ab & Squat Challenge Day 20:

10 Sit Ups
10 Crunches
25 Squats

Plank Challenge: Side Plank + Hip Dip + Leg lift – Another tough plank coming at us today! The calendar calls for this to be a high plank…but I will do it from a low plank position and it’s fine if you do it this way as well. You will still get a great workout and will be able to balance yourself easier from the low plank position. The following video shows how to do it from the high plank position but don’t copy him completely. He doesn’t drop dow low enough with the hip dip. I think you can do better! 🙂

Day 21 exercises: 7 Key Stretches for Runners + Moving Lateral Panther Plank (:45 3X) + Ab & Squat Challenge + Rest

I know it seems like a lot for “rest day” but staying active is what we do and a short recovery run is always a good idea too! 🙂

Ab & Squat Challenge Day 21:

20 Sit Ups
15 Crunches
35 Squats

Plank Challenge: Moving Lateral Panther Plank – I couldn’t find a video for this one but the steps are below. If you’re iffy about the movement, just hold the panther plank for 3 sets of :45.

Assume panther plank position.
Maintaining a flat back and keeping your knees two inches off the ground, move your body to the right by simultaneously moving your right hand and right foot to the right a few inches, then your left hand and your left foot to the right.
Move right for 15 seconds, then move left the same way for 15 seconds. Continue for 45 seconds; do three sets.

Ready to see some fantastic long runs this weekend Crew! Anyone who calls running “not a sport” clearly doesn’t go long on the weekend! 🙂

Strong to the Core

Strong to the Core

Get Stronger, Run Faster, Get Fit and Stay Fit for Life with Strong to the Core!

Squats

Day 11: Let’s Plank!

Day 10: Brutally Strong Hips

Day 4: Refuse to Give Up

Day 3: Booty Blast

Day 7: How Does Your Hip Drop?

Day 13: Killer Legs

Day 30: Finish What You Started

Day 29: New Monday…New Goals

Day 22: Confidence is Beautiful!

Days 20 & 21: RUNHOLE