Day 29: New Monday…New Goals

Screen Shot 2016-08-28 at 7.09.31 PMOnly 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.

  1. Start in a high plank with toes on a towel, gliders, or paper plates.
  2. Walk your hands forward four steps.
  3. Open your legs wider than hip-width to a straddle (similar to a plank jack) position, five times.
  4. Walk your hands back four steps.
  5. 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! 🙂

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