Days 26 & 27: Tank Top Arms

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It’s the weekend! Many of you have already done your long runs and just need to bust out some arms today or tomorrow…others still need to get that long run in! Don’t skip it…make it happen!

Sometime this weekend, get a good arm workout in! We haven’t focused much on arms this month, but we know that strong arms carry us through the end of tough runs. Strong shoulders and back keep us upright and moving forward when we get tired and tend to slouch. 3 sets of our Sunday arms then 1 set of Tank Top Arms will give you a nice burn!

Day 26 exercises: Long Run + 7 Key Stretches for Runners + :60 Plank 

Day 27 exercises: Arms – 3 sets of 15 

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

  • Bicep Curls
  • Shoulder Press
  • Tricep Dips
  • Hammer Curls
  • Straight Arm Plank – :60

Bonus: Tank Top Arms – 1 set all the way through!

tank-top-arms

I’m heading down to Cocoa Beach to meet Gina Hadala (Can’t wait to meet you Gina!!) and to cheer on Gina, Catherine, and Melissa at the Space Coast Half Marathon! Anyone else going that I can look for on the course? I’ll be riding my bike back and forth the out and back course so look for me!

Anyone else racing around the country today or tomorrow? Let us know so we can cheer you on!

If you already went long or raced in the last couple days, knock out some arms then get some rest! Final few days of November are coming up so let’s finish strong Crew!

 

Days 19 & 20: Runner Problems

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Ready to go LONG?!?!?

As runners, we always have to “work around” getting our long runs in. Well…maybe it’s really that we work the rest of our weekend around our long run. 😉

In order to get it done, feel good, and make sure our family and friends aren’t mad at us, we have to PLAN! What’s your plan? Plan ahead to be successful!

Remember to make time for arms on Sunday too. 🙂

Day 19 exercises: Long Run + 7 Key Stretches for Runners + Side Plank (:30 each side)

Day 20 exercises: Arms – 3 sets of 15 (Stepping it up to 15 reps per set!) 

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

  • Bicep Curls
  • Shoulder Press
  • Tricep Dips Hammer Curls
  • Straight Arm Plank (:60)

Bonus: PUSH UPS!!  – Sunday’s bonus arm work – 3 sets of 15 push ups

Take time to stretch Crew. It’s important for recovery!

If you’re going long on Saturday, try to get out on Sunday for a few SLOW miles. Keep it short and easy (30 minutes or less). We call this “active recovery” and it will help your body recover better than laying around and stiffening up.

If you can’t get out for a run both days, find other ways to be active. Play outside with your kids, go for a walk with your spouse, go for a bike ride. Just don’t sit around idle…I promise you will feel better on Monday if you are active the day after your long run.

No matter how far your long run is…just GO RUN! 🙂

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Days 12 & 13: Long Arms

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I wish my arms were long enough to reach around the country and give everyone of you great big HUGS!!

But since my arms are not this long…it’s time to go long today….and work those arms tomorrow! See what I did there? (Up too early on a Saturday with my long run already done. 😉 ) Hopefully my little play on words today will help you remember to go long today…and do arms tomorrow!

So who’s doing what today? Remember if you go long on Sunday, today is arm day for you!

Day 12: Long run + Side Plank (:30 each side) + 7 Key Stretches for Runners + Pigeon Pose 

Did you know that I added the pigeon pose to our 7 Key Stretches for Runners? Yep…I did that a few months ago…if you didn’t know…you MUST have our 7 key stretches memorized right? 😉

Day 13: Arms – 3 sets of 10 

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

  • Bicep Curls
  • Shoulder Press
  • Tricep Dips
  • Hammer Curls
  • Straight Arm Plank – :60

Bonus: #SlenderSexyArmsslender-sexy-arms

Remember this one? Quick effect burn!

I use small weights for this one. Either my 3 lbs or maybe 5 if I’m feeling squirley. Oh and I also just do the arm portion of the jumping jack. Stand tall and really put some power into those up swings with the weights.

Throw in 3 rounds for Sunday’s bonus.


Thinking about Amy Jaynes and her longest run EVER today! 19 miles…I know you can go this girl. Look up at the sky and remember how amazing life is…breathe it in…then run girl!

Good luck to everyone racing and going long today! Feel the big hugs coming from Florida and have a blast!

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Day 5: Buh Bye Bat Wings

buh bye bat wingsWant toned, sexy arms that don’t flap when you wave…that look nice in a tank top? Today is all about the triceps and it’s time to say Buh Bye Bat Wings!

Woke up this morning very happy for arm day as that 2nd day onset muscle soreness has set in and my legs are tight even after lots of stretching. Who else loves arm day and is ready to show off those guns?

Don’t rush through these exercises. Take them slow and steady, make sure you are doing each move properly to get the most out of your workout, and really feel the burn in your arms! Still working with 2 sets of 10 for each of our arm exercises today.

Day 5 exercises: “How To” Videos

  • 50 Jumping Jacks
  • Tricep Overhead Extension – 2 sets of 10
  • Tricep Dips – 2 sets of 10
  • Tricep Swings – 2 sets of 10
  • Planks – :30-1 min (2X)
  • 25 Crunches
  • Arm Stretches


Bonus: #SkullCrushers – 2 sets of 10 

scull crusher


Form 101: Arm Movements – Do you have good arm form and swing when you’re running? If not you’re leaving a lot of power and efficiency out of the mix…proper arm form and swing could mean the difference when you cross that finish line!

The arm swing is critically important for stabilizing the body when running. It is also an area where runners can often make major efficiency improvements. Watch this video (again) to make sure you’re getting the most power out of your arm movements.


Running Drill: Hamstring Extensions

Ready to add a new drill before your runs this week? Check out the hamstring extension and take a few minute before your ru to throw it in the mix. Screen Shot 2016-04-05 at 5.43.58 AM

Why: This drill increases mobility of the hamstring and gluteal muscle groups and enhances forward hip extension necessary for running fast with efficient form.

How: With an upright posture and straight legs, alternately flick one leg forward while reaching with the opposite hand to lightly tap the extended foot. Focus on form, not speed, as this will wind up being a variation of a slow-moving skipping drill. Do two to four reps of 10 extensions on each leg.


Speed Work: Throw in some speed work this week to bring those race times down and get a little bit faster!

First off, do not be scared by the phrase “speed workout.”  Speed is a relative term, by which I mean that one person’s “slow” pace might be another’s “fast” pace.  It’s all about pushing yourself beyond what is ‘comfortable’. Ok…here’s this weeks workout.

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 13:00/mile, you should run 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!

This workout will teach your body to move faster for longer periods of time, so hopefully come race day, you’ll be ready to shave a few seconds off each mile.

This workout isn’t meant to be easy…but if you are a run/walker like me…you already do intervals…just push yourself during those runs to go a little farther…and a little faster!

Recap: Arms, bonus Skull Crushers, Running drill, Speed Work.

The speed work doesn’t have to be done today…but set aside 1 workout this week and do this instead of a regular run. Choose an area that is flat and just turn around and go the other way for each interval. Do your best and have fun with it!

After everything….please take time to stretch! Here’s our 7 Key Stretches for Runners.

Work hard today Core Crew and let’s say Goodbye Arm Wave! 🙂

Goodbye arm wave