Day 15: Halfway Home!

halfway there3Can you believe we are already halfway through April?? We’re looking good and nothing will stop us from finishing strong!

It’s arm day again and it’s also very close to the weekend. We are stepping it up again today…sticking with 3 sets but moving to 15 reps per set….and adding another 25 crunches per day. Let’s get it!

Day 15 exercises: “How to” videos

  • 50 Jumping Jacks
  • Bicep curl + Overhead Press – 3 sets of 15
  • Front Arm Raise – 3 sets of 15
  • Side Arm Raise – 3 sets of 15
  • Plank – :30-1 min (2X)
  • 75 Crunches
  • Arm Stretches – see below

Bonus: #BurningGuns Burning Guns

Last week’s bonus kicked my butt and had me sore for days…so lets do it again! 😉

Running Drills and Speed Work: If you haven’t done your speed work for the week…let it go. It’s time to give our legs a rest for those long runs and races this weekend. Next week is a new week…so if you didn’t do it…stop overthinking it and just try! I know it seems daunting but once you figure it out, you’ll see it’s not that confusing and I know you will surprise yourself! Reach out to me by PM and let’s chat and get you more comfortable with the process.

You can still work in those running drills tho. The Straight Leg Shuffle is a great tool for working to train yourself to land more mid foot instead of a heel strike. Keeping those legs straight…try to land with your foot flat on the ground. It may feel weird…but just keep trying. Eventually it will start to feel more natural. Check out how to do the straight leg shuffle here.

Stretch! Whether you’re running today or not…I want to see everyone stretching it out today! I would rather you skip the bonus and make time to stretch. Here’s our 7 Key Stretches for Runners along with my favorite…the pigeon pose. Do the stretches then post using #StretchItOut to let everyone know you got it done.

Virtual Race: Our first group virtual race with an awesome medal is still about two weeks away so there’s plenty of time to sigh up. We have a group “event” so once you sign up join the FB event so we can all brag about how we Made it Count for Runwell! You can find all the sign up info here.

May Challenge: I know its still two weeks away but I am starting to compile ideas for May so if you have something you want to work on, have a favorite exercise, or just have a great idea to throw in the mix…please send it to me by PM so it doesn’t get lost in the madness of our FB page. 🙂

Who’s racing or going long this weekend? Even if you are just training for shorter distances like a 5K or 10K it is still important to get in those long runs. The log run trains your body to get used to being on your feet longer and will translate into better efficiency for your shorter runs. Remember…time on feet! Get out there and go long!

Let’s get to it Core Crew and make Friday count! 🙂

halfway there2

 

Day 11: Forgive Yourself…then Recommit

forgive and recommit

Are you down on yourself about some bad choices or not following through with your exercises every day? Beating yourself up will not help! You can’t change yesterday but you can make today different.

Forgive yourself, shake off those bad feelings and recommit to a healthy, active week starting today. Do it now! Say goodbye to yesterday and commit to making healthy eating choices and being active today! Baby steps Core Crew… Commit to one day at a time.

There was an overwhelming request for inner thigh work this month and today is the day. Make each exercise count by doing them slowly and focusing on each move as it works those legs, thighs and glutes!

Day 11 exercises: “How To” Videos

  • 50 Jumping Jacks
  • Bridge with Inner Thigh Squeeze – 3 sets of 10
  • Lying Leg Raise – 3 sets of 10
  • Side Step with Squat – 3 sets of 10
  • Plank – :30 – 1 min (2X)
  • 50 Crunches

Bonus: Side Plank with Clam – Check this out…core stability + thigh and glute work. Since we are doing 3 sets of other thing exercises, today’s bonus is 3 sets of side planks with clam (each side).

Side plank with clam


Running Drills: Straight Leg Shuffle

Who has tried all the running drills and works them into their warm up routine? I know…I know…it takes extra time…but these drills will help your form and your running efficiency. Taking an extra few minutes to do them before your run will mean improved performance.

Why: The straight leg shuffle helps stimulate neuromuscular timing for quick- cadence running, while also reinforcing a flat or midfoot footstrike. Combined, those stride components can greatly shorten ground contact time and eliminate the counterproductive braking associated with a heel-striking gait.

How: With an upright torso, straight legs, dorsiflexed ankles and toes pointed upward, start bounding forward with low-rising forward leg lunges and a quick cadence. Avoid leaning backward by acting as if you’re aggressively pulling the foot backwards as soon as it touches the ground. Do two to four 50-meter reps.

Sounds kinda confusing…so here’s a quick video to show you how to do it.


Speed Work: If you want to run faster, the saying goes, you’ve got to run fast.

Not everyone “cares” about getting faster…but let’s face it…we are all proud when we shave a few minutes off our time in a race of any distance….or even a training run.

Don’t get nervous…speed is relative and whatever “fast” is to you…that is perfect. Don’t overthink it and skip it because it sounds hard. It isn’t easy…but if you want to get faster…you’ve got to run fast.

One thing that was stressed in my RRCA certification class was repitition…more specifically…training cycles that run in repetitive cycles…also called Mesocycles. These cycles will help train your body to withstand similar training and that means doing it over and over…then over again.

Think of it this way – “IIP” – Introduce, Improve, Perfect. We are going to overload our system with the same workout for 3 weeks in a row. This method teaches our body and mind to adapt to a specific stress until it becomes not stressful.

  1. Week 1 – Introduce
  2. Week 2 – Improve
  3. Week 3 – Perfect

So we are sticking with that plan and doing our 1/4 mile repeats again this week. On a track that is 400 meters. On a Garmin or GPS watch…that is .25 miles. If you didn’t make it happen last week…jump in this week and introduce yourself to this workout. Let’s go over the details again.

Warm-Up – 5:00 jog followed by your choice of Dynamic Movements (high knees, butt kicks, leg swings, sideways shuffles, skipping, etc)

Work-Out

  • 6 x 1/4 Mile Repeats at a pace that is :30 faster than your race pace.
  • 2:00 walking rest in between each one.

1/4 Mile is equivalent to 400 meters or one lap of a standard-sized track.  Here’s a few examples of where your interval times would range, depending on your mile time. Round up or down to the nearest mile if you’re in between.

  • If you run a 14:00/mile, you should run quarter mile repeats in 3:00
  • 13:00/mile – run the quarter mile repeats in 2:45
  • 12:00/mile – run the quarter mile repeats in 2:30
  • 11:00/mile – run the quarter mile repeats in 2:15
  • 10:00/mile – run the quarter mile repeats in 2:00
  • 9:00/mile – run the quarter mile repeats in 1:45
  • 8:00/mile – run the quarter mile repeats in 1:30
  • 7:00/mile – run the 1/4 mile repeats in 1:15

Cool-Down – 5:00-10:00 easy jog…you’ve earned it!

Can you run for 2:45 without walking? YES YOU CAN! No matter how fast you are…every runner can do these drills. Remember that the breaks are meant to be REAL BREAKS. Take time in between each set to recover by taking deep breaths, drink some water, and getting ready for the next set.

Final thought…Do not skip your stretches. Broken record here…I know. Your body needs time to recover and these stretches will keep your muscles soft and help you avoid pulling, tearing, or otherwise injuring muscles that we need to keep us on the road. Here are our 7 Key Stretches for Runners + the Pigeon Pose. Do them! 🙂

Ready to forgive yourself and recommit this week? There is no better time than now. Shake off those feelings of self doubt and self pity. It’s Monday Core Crew…time to remind yourself that this week you will be STRONG! 🙂

Monday startover