Day 20: It’s Monday!!

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Great workout right?!?! I know you’re super excited about LOTS of burpees!


Calm down Crew…we’re not doing 100 burpees for time….but doesn’t 3 sets of 10 for our arms and core sound EASY now? 😉

It’s Monday y’all let’s do this!

Day 20 exercises: 3 sets of 10 

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

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

Challenges:

  • Superman – 1:55
  • Push Ups – 50
  • #MadManMartin Plank Challenge – 150 seconds (2:30) If you can’t fathom holding a plank this long, break it up into a “rolling” or “moving plank and shift into different plank positions for 2:30.  Regular plank, side planks, plank reaches, plank jacks, whatever type of plank works for you. You can do this!

Bonus: Burpees – 3 sets of 10 – Better than 100 right? 🙂


Speed Work: 4 x 1200 meters (.75 mile) 

This is a tough workout but extending the distance for our speed work is an important part of holding that faster pace a little longer. Don’t go too fast…find a pace you can hold for the .75 mile then stop to jog, walk, or just stand still and breathe, then do it again!

Remember to start with a 10-15 minute warm up and some running drills and finish with a 10-15 minute cool down.


Show the world your Monday BAD-ASSERY…who knows…maybe you’ll inspire someone.

Get up and get moving Crew!

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Day 16: High Intensity Booty Work

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

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

Day 16 exercises:

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

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

Challenges:

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

Bonus: 7 Key Stretches for Runners

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

Donkey Kick Workout:


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

Workout: 800M, 400M X 3 or 4

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

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

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

During a conversation pace run, if you average a:

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

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

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Day 14: Be Sweet To Yourself

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

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

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

Day 14 exercises: 3 sets of 10

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

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

Challenges:

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

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

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

Workout: 800M, 400M X 3 or 4

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

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

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

During a conversation pace run, if you average a:

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

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

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

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Day 13: Secret Weapon

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

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

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

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

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

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

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

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

Day 13 exercises: 3 sets of 10

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

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

Bonus Challenges:

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

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

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

Workout: 800M, 400M X 3 or 4

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

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

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

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

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

Have a great Monday Crew! 🙂

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Day 8: YAY for YOGA!

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

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

When you wake up and see yoga do you think…

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

OR

“Oh yay, yoga day…a day I can skip…”

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

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

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

Will you make a little time for you today?

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

Plan ahead. You’re worth it.

Day 8 exercises:

Challenges:

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

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

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

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

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

Work-Out – 6-8 x 1/4 Mile Repeats at a pace that is :30 faster than your race pace.

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

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

If, during a conversation paced run, you average a:

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

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


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

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

Day 7: Hips and Core – Strength and Balance

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

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

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

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

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

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

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

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

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

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

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

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

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

Challenges:

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

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

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

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

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

Work-Out – 6-8 x 1/4 Mile Repeats at a pace that is :30 faster than your race pace.

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

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

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

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


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

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Day 3: Wasted Energy

There are a lot of options to choose from when it comes to strength training. But runners often tend to ignore our core and back which are key areas that can translate into wasted energy on the road.

“Runners need a strong core and back to stabilize the spine and pelvis,” says Dr. Richard Hansen of High Altitude Spine and Sport in Boulder, Colo. “This reduces injury risk by helping to evenly distribute the forces that are being absorbed with each step and helps to improve running economy by reducing energy lost to unnecessary body sway.” If you’re not strong in these areas,  when you begin increasing your running volume, it can eventually lead to tissue breakdown and injury—especially in the lower leg and hip.

A healthy back is as important to your running as fit legs. If your back muscles aren’t strong, they tend to fatigue faster, taking energy away from other muscles, and changing your stride, leading to injury. Runners with a strong back and core tend to have better posture which translates into more efficient use of energy. A weak back and core are bio-mechanical inefficiencies that waste energy.

To avoid these common running issues, we need to spend some time stregnthening these areas. Lucky for us it doesn’t take hours in the gym and lots of expensive equipment. A few sets of back and core focused moves like the bridge pullover and side planks will help us strengthen and support our back and core which will help us use our energy more efficiently!

Working our upper and lower back prevents weak, rounded shoulders and poor arm carriage. Make sure you pull your shoulder blades together with the bridge pullover and our bonus bird dog exercise. Do not arch your lower and when lowering the weight, ensure your shoulder blades separate slightly to allow for a slight stretch of the muscles in between them.

Day 3 exercises: 2 sets of 10 

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

  • Runner’s Crunch
  • Heel Touches
  • Bridge Pullover
  • Side Planks – :30 each side
  • Wall Sit – :60

Bonus: Bird Dog – 2 sets of 10 – I like this video as it gives you a way to modify the exercise for beginners. Take a look and try it out. Remember to keep your spine flat and stable. When adding the arms, squeeze the shoulder-blade together to add some upper back work as well.

Challenges:

  • Superman – :20
  • Push Ups – 25
  • #MadManMartin Plank Challenge – One more plank – :30

Core Crew Virtual Race: We’re running through Paris logging 24 miles for the next 7 days. Are you in? Our virtual races are fun and might help you grab a few extras miles this week. Race starts today so click here to sign up. It’s a free and fun way to challenge yourself to do a little more than usual.

Before you stop for the day, take time to get familiar with our 7 Key Stretches for Runners! These will help you get loose and ready to go long this weekend.

Don’t waste energy thinking about skipping your strength training. Just get up and get it done! 😉

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