Day 1: Let’s Do This!!

screen-shot-2017-01-31-at-8-13-13-pmFebruary 1st. Day 1.

A chance to start over, recommit, and forget about the past. Time to reset and get ready to kill another Challenge!

We have several new members so those of you who’ve been here for a while need to step it up and show them how we do things in the Core Crew!

Since we’re starting on Wednesday…and Wednesday happens to be a yoga day…we are starting a little easy. So to off-set the easy day…I hope to see everyone killing the bonus workout! 😉

Day 1 exercises:

  • Yoga for Runners – Tight Hips and Legs  – Great way to loosen up between leg days on Tuesday and Thursdays. If you have tight hips and legs you’re going to love this time for you. Find a quiet place and get loose!
  • Side Planks – :30 each side
  • Wall Sit – :60

Challenges: Click here for “how to” videos for push ups and the Superman exercise

  • Superman – :10 – Hold the superman pose for :10. A little later this week I will put together a quick video showing you this move and how to modify it as we get farther into the month and the time gets longer. 🙂
  • Push Ups – 25 – From your feet or from your knees. Against a wall or on steps or a bench. Whatever works best for you!

Bonus: Coffee Break Workout – This can be done throughout the day whenever you have a few free moments. Do one round each time you get up from your computer, or take a break from work. SIT LESS MOVE MORE! 🙂

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#MadManMartin’s Plank Challenge: For anyone who wants to join in! Start on Day 1 and let’s get to planking! 🙂 One extra :20 plank today.

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Might seem like a lot but it’s really not that much. Next week we will get back to adding speed work in too! Remember that this month it’s all about sitting LESS and moving MORE. Getting fit takes dedication and commitment…cheating on it won’t help you get where you want to be.

Make a commitment to yourself each day that you will get up each day and MOVE!

Let’s do this!! Make it a great day Crew! 🙂

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Days 21 & 22: What’s Your Distance?

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The weekend is here!! What’s your distance?

If you planned on cutting it short, remember that distance makes the heart grow stronger!

Go a little farther than you planned and get that runners high! 🙂

Then take a day off…but don’t be lazy. Active recovery, yoga, stretching…whatever makes you fell good. And don’t forget our challenge exercises (if you’re into that kind of thing. 😉 )

Day 21: Long Run + 7 Key Stretches for Runners + Challenge exercises 

  • Burpees – Rest
  • Push Ups Beginner – 17
  • Push Ups Advanced – 60
  • Squats – 145

Day 22: Active Recovery, Yoga for Runners,  Rest + Squats 

  • Burpees – Rest
  • Push Ups Beginner – Rest
  • Push Ups Advanced – Rest
  • Squats – 80

Get inspired, get you some miles and make it a fabulous weekend Crew!

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Day 17: Talented Beyond Belief

talentsMost of us LOVE to run and eat, and are great at signing up for races. But that’s not all we’re good at!

Let’s get to know each other a little better and share what some of our other talents are…it can be something you used to do, or something you do now when you’re not running or generally being awesome.

I’ve always been athletic and in earlier days, I loved basketball! I played point guard for my high school’s varsity basketball team and loved every minute of it. I’m also a first degree black belt, rode sport bikes for about 10 years before I had Silas, and even ran track in middle school (440 relay and 100M hurdles). In my free time now, (wait free time? HA!) I love to read and enjoy writing (I write TV and Radio scripts for my advertising clients). Since I have become a mom, most other free time goes towards being active with Silas; baseball, soccer, karate, and he’s starting flag football in January.

When it comes down to it…I’m good at running, VERY good at eating tacos, and am SUPER skilled at signing up for races! 😉

What are your other talents?

When you’re done thinking about all the other things you are amazing at….get to work on those abs Crew!

Day 17: Abs – 3 rounds – :30 per exercise 

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

  • Roll Up
  • Pilates Scissors
  • Brid Dog Crunch – right side
  • Boat Pose
  • Bird Dog Crunch – left side
  • Side Plank – :30 each side

Bonus: Yoga for Runners 

Remember our Yoga for Runners? Great for some “us” time. Find a quiet place, channel your inner calm and stretch it out Crew! Click here for our Yoga for Runners.


Speed Work: Thursday is usually the last day of the week I would suggest for speed work since we are so close to the weekend and our long runs. Have you dialed in some speed this week? If not….today is the day! Click here and scroll down for this week’s speed work.


Each of of us are unique and special. Do you know how special you are? Take time to reflect on how awesome life is, and how much you mean to the world. You are one of a kind, beautiful, and talented beyond belief. We can see it…I hope you can too.

Have a blessed Thursday Crew! XOXOXO

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Days 22 & 23: Get Inspired

screen-shot-2016-10-21-at-8-48-42-pmDo you have goals that inspire you?

If your goals don’t make you want to get up and move….you need to rethink your purpose!

Find a reason to get active this weekend. Make short term goals that are attainable and work towards them NOW.

Don’t wait till tomorrow, or Monday, or next week. Decide what you want…and get up and work for it. Do it today.

Day 22 exercises: Long Run + 7 Key Stretches for Runners + Bedtime Plank

Day 23 exercises: Arms – 3 sets of 15

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

  • Halo Curl
  • Shoulder Press with Rotation
  • Push Ups
  • Elbow Kiss
  • Bedtime Plank

Bonus: Yoga for Runners – We all need a little down time before the week starts so find a quiet place, stretch out those tired and sore muscles, and unknot yourself so we can go hard again on Monday!

When you’re done…be proud! Don’t wait till you reach your goals to give yourself some credit. Be proud of every little step you take in the right direction.

Good luck to everyone racing and going long! Melissa and Catherine are hitting the trails on Sunday…who else is pounding some pavement and earning some new bling?

Have an awesome, fun, active weekend Crew!

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Days 10 & 11: Long Run + Stuff & Arms/Back

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Time for our favorite workout of the week…our long run!

This weekend instead of doing the same old boring long run, let’s throw in some fun stuff.

“Stuff” refers to adding strides, surges, pickups or progressions to the typical easy or steady long run. The goal in adding these components is to change the stimulus for adaptation ever so slightly. By adding in some faster running toward the end of the long run, you force recruitment of muscle fibers that generally are never trained at an easy or steady pace. By slightly changing which muscle fibers are recruited, you now train those harder-to-recruit fast twitch-type fibers under aerobic conditions, therefore increasing their endurance.

Strides and surges are two easy ways to get a little more bang for your buck during the long run without adding much undue fatigue. They both work by changing the muscle fiber recruitment slightly, and can prevent the post-long run flatness that often occurs. This happens because the faster segments change the tension in the muscles and leave you with some “pop” in your legs instead of staleness.

Strides should be done immediately after the completion of the long run and should include four to ten by 100-meter runs in length at about your 10K race pace. This should be seen as an introductory session, which then progresses to surges over the following weeks.

Surges should be done during the last 3-4 miles of the long run and should include segments where you pick it up to around 10K race pace and then back off to your easy pace for a short segment. I recommend starting with 5 x 30-second surges with two minutes of easy running between reps and work your way up progressively to where you’re doing 8-10 x 45 to 60-second surges with 2-3 minutes recovery in between.  This should not be a taxing workout, but instead a comfortable surge that lets the legs loosen up a little bit.


Pickups and progressions are two slightly more challenging options for adding some spice to your long run. The goal of these runs is to press the pace down so that the body gets used to increasing speed, increasing the aerobic demand, and recruiting muscle fibers when glycogen levels are getting progressively lower at the end of the long run. Once again, we are looking at training muscle fibers that aren’t normally trained aerobically and triggering the body to become more efficient with using up its glycogen stores.

Pickups should be introduced in small doses. Start by picking up the pace to marathon race effort or slightly faster during the last 5 minutes of your long run. Every few weeks, increase the length of the pickup by 5 minutes until you get to the point where the last 20 minutes of your long run is done at a quicker pace.

Progression long runs, on the other hand, should take a gradual approach. Instead of spending the last bit of your long run making a sudden change in speed, spread that speed increase out over a longer distance. Start with a gradual progression over the last quarter of your long run (the last 4 miles of a 16 mile run, for example) and increase that until the last half of your long run is spent gradually ratcheting down the speed. The goal is the same: get down to just faster than marathon race pace by the end of the run.

Progression runs sound very similar to negative spits, but there is a difference. Negative splits refers to your time coming down a little bit each mile. A progression run is where your time stays very similar during the first part of your run and then you choose a point where you pick up the speed and hold that pace over the last portion of your run.

What type of run will you choose this weekend?

  • Strides
  • Surges
  • Pickups
  • Progression

Remember these different long runs are not just for distances over 10 miles. You can do these types of workouts with any mileage…just make a conscious choice before you start and add it in as you go. If you’re doing a 3-5 mile long run and want to do a progression run, do the first 1.5-2.5 miles at a slower pace then pick up the pace and hold it for the last 1.5-2.5 miles. If you’re thinking pickups, for the last 5-10 minutes of your run, pick up your pace to the pace you want to run at your next race.

The whole point here is to start taxing your body a little each long run so it starts to get easier and more comfortable. This way, when it’s time to race, you’re ready to hold that faster pace.

Whatever you decide, make a plan before you head out. Having a plan is very important to ensuring you know what to do, how to do, and are successful following through.

Day 10 exercises: Long Run + 7 Key Stretches for Runners + Plank – Your Choice (:45 2X) 

Day 11 exercises: Arms/Back – 3 sets of 10 

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

  • Burpees
  • Bicep Curls 21s (3 sets of 21)
  • Wide Rows
  • Plank – Your Choice (:45 2X)

Bonus: Active Recovery and/or Yoga for Runners – use today’s bonus to get you moving and stretching out your muscles after your long run. Go for a short easy run (30 min or less), or chill out and go through our Yoga for Runners at home. Either way, an active recovery will help with post-run soreness and stiffness.

Racery: Don’t forget to keep logging your Racery miles. Click here for the Racery page to log your miles and see how your team is doing.

Current team standings:

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Before you go…I want you to make a decision on what kind of “stuff” you’re adding to your long run. Post it in Strong to the Core under this pinned post so we can keep you accountable and cheer you on!

Have a fabulous weekend and get ready to go the distance Crew! 🙂

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Days 27 & 28: Get Out and Run!

Running is runningHey Crew! I am feeling much better…and much more like myself! Very little pain and my toe is looking somewhat more normal. Still no running so please get out and run for me this weekend!

Running isn’t easy y’all…

It hurts, it causes callouses, it can be painful…sometimes it causes injuries. But most of the time it makes us stronger, fitter, and healthier!

No matter how many times we get knocked down…we have to get back out there and train our mind to endure the most difficult part…getting out there and running.

We’re coming up on the last week of August and I know many of us have slacked off, including me. I’m committing to working hard this week to get back on track and to start the new month strong. How about you? Will you go hard this weekend and make the most of these last few days of August? I hope so! Do it for me…and do it for you!

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Pretty please???

 

 

Day 27: Long Run + 7 Key Stretches for Runners + Plank Challenge – High Side Plank / Crunch / Toe Tap

Sounds tough but you can do this! Give it a try! Here’s the steps:

Screen Shot 2016-08-26 at 5.44.09 PMStart in a right side high plank with right foot slightly in front of your left and your left hand behind your head. Pull your right knee into your chest while you crunch your left elbow to meet your right knee. Once back to your start position lift your left foot off the ground to tap in front of your right foot, then back behind it. Continue this for 45 seconds, then repeat on the left; do three sets

Day 28: Rest + 7 Key Stretches for Runners OR Yoga for Runners + Plank Challenge – Towel One Legged High Plank Pull

This one is very doable so don’t skip it. Use your core to pull your legs in on a towel or furniture mover. If you find it’s too difficult with just one leg, stabilize using both legs and keep using your core to pull both legs in towards your hands. Here’s the steps:

Screen Shot 2016-08-26 at 5.58.28 PMStart in a high plank with the toes of your right foot on a towel. Pull your left knee into your chest and using your core, keep your left knee locked in tight while you drag your right knee into your chest, then back out for 45 seconds. Repeat the same movement with the toes of your left foot on a towel, right knee to chest. Do three sets.


If you feel like skipping your long run this weekend….please think of me sitting at home wishing I could run and remember…

get to run

 

Days 6 & 7: Plan for Success

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Ah, the long run. The pivotal run of each week. The one we plan meals and weekends around. The run that, when it’s done, makes us feel like a million bucks.

Sometimes you have one goal for your long run: to finish it.  With no worry about pace or how long it takes, as long as you complete the distance, you’re a happy runner.

Then, like most runners, you start thinking about the next race…and how you can improve. If you’ve always ran long runs at a slow, steady pace maybe it’s time to try some different tactics.

Here are the basics behind popular types of long runs:

LSD or long slow distance: LSD is the most common type of long run, and it’s the best choice for beginners, runners who are returning from injury, and those without time goals. The point of LSD runs is clocking time on your feet. In this workout, you run each mile a full 1-2 minutes slower than goal race pace. Experts say it’s best to run LSD runs by time and not distance to prevent fatigue and poor form. Increase your LSD run by 10-15 minutes each week.

Long run with middle miles at goal race pace: More advanced runners can add more intense training by running several long runs with the middle miles at goal marathon pace. Come race day, you’ll find it easier to dial into your goal pace.  If you’re running a 20-miler, warm up slowly for 3 miles, run 12 miles at goal marathon pace, and cool down for the final 3 miles.

Fast finish long runs: There’s nothing worse than hitting the wall in a half or full marathon. This can happen for many reasons, but one of the most common mistakes runners make is starting a race out too fast. If you go out too quickly in the beginning, there’s a good chance you’ll pay for it in later miles.

The fast finish long run teaches you how to prevent this. Say you’re running a 14- to 18-miler. You’d run the first 8-11 miles at an easy pace then gradually pick up the pace for the final 3-10 miles. Each mile should be faster than the last. Doing this type of long run prepares you to push the pace at the end of the race when it really hurts.

It’s not a good idea for all of your long runs to include fast miles. That’s essentially the same as racing every weekend, and you could wind up injured and burnt out. You should only run goal race pace or fast finish long runs every other or every few weeks. Weeks in between should be LSD runs so your legs have adequate time to recover.

No matter what distance is ahead of you, having a plan is the key to your success.

What is your plan for this weekend’s long run? Remember that if you’re just getting into running or returning from an injury, long run might mean a shorter distance, but it’s still long to you. Don’t let anyone else’s version of their long run take the wind out of your sails. Make your plan and go out and get that runner’s high!

Day 6 exercises: Long Run + High Plank with Shoulder (Taps :45 3X) + 7 Key Stretches for Runners or Yoga for Runners

Day 7 exercises: Plank Up & Downs (:45 3X) + 7 Key Stretches for Runners or Yoga for Runners + Rest

See below for how to videos for Plank Challenge Day 6 & 7 “How to” videos 

Remember that these days can easily be switched up depending on your schedule and lifestyle. Maybe you go long on Sunday and take Saturday as a rest day. Up to you…but once again, make a plan and stick to it.

And don’t skip your stretches! We all know that stretching is important and take a few extra minutes to stretch, roll, and ice any tight, sore spots could mean the difference in how you feel the following week. Take a look at our 7 Key Stretches for Runners or our Yoga for RunnersYoga for RunnersYoga for Runners and take your time working through each move.

Day 6 Plank Challenge: High Plank with Shoulder Taps

Day 7 Plank Challenge: Plank Up & Downs

Post Long Run Checklist

Broken record here…but let’s chat once again about post run necessities. Once we get done with our long run, we still have a little work to do, but don’t worry, it’s easy and feel good stuff that will help ensure proper recovery and the ability to walk the next day without pain and stiffness.

This post run checklist is a great tool for getting it all done. Without a list, that post long run fog brain will talk you into sitting down…and not getting back up again for hours. Take a screen shot of this checklist and keep it handy.

That’s all Crew! Hope you’re getting lots of rest and have your plan ready for the weekend. It’s still really hot out there so plan your hydration well and make it fabulous! 🙂