The weekend is over…the relaxing is done.
Let go of the excuses and remember…working out is fun!
LET’S GO CREW!!!
3 sets of 10…arms and core. New speed work and stepping it up to 45 reps for the Ab Challenge and 40 for burpees. You can do this…make a plan, get it done early, and set the tone for the week!
Day 20 exercises: 3 sets of 10
- Rotational Shoulder Press
- Standing Core Dumbbell Swing
- Push Ups
- Wall Sit – :60 (after run – if running today)
- Ab Challenge – 45 Crunches, 45 Bicycle Crunches, 45 Leg Lifts & :80 Plank (1:20)
- 40 Burpees
Bonus: #BraBulgeWorkout – SLOW AND CONTROLLED
This one may seem like its just for the ladies, but guys you can benefit from stronger, toner arms too! Most of these exercises we have done in the past so you should be familiar with, but if you aren’t sure how to do one let me know and I will post a “how to” video. You don’t need a special ball for the woodchoppers, just use a dumbbell and do them SLOWLY. These are not fast moves. Low reps, slow and controlled movement. Just one set of this workout. Thank you to Jennifer Oldenburg for suggesting this great workout!
Speed Work: Negative Split Run
Many runners do the opposite of a negative split run by going out too fast in the beginning, and then slowing down significantly in the second half of the race. It’s a common mistake because you feel rested and strong in the beginning, so it’s tempting to go out fast. It takes a lot of discipline and practice to achieve a negative split. But if you can hold back and conserve your energy in the first half of your race so that you can run faster in the second half, you’ll perform much better overall.
So we are going to practice. I want you to work on starting slow and bringing your pace down during your run. Practicing a negative run will help you nail it when it’s important.
Start at your normal “conversation pace” for mile 1 to warm up. For mile 2, speed up just a bit, then speed up a little more for mile 3, etc… The last mile of your run should be at the pace you want to run for your race. Not the overall average, just the last mile. Remember your race will be longer so you have more time to bring that average down. I’m not really concerned with the total distance, but don’t do this on a day that calls for an easy or short run. I want to see you paying attention to your speed and really dialing in on how to pace yourself to get faster as your run progresses. We want to see splits so post your workout when you’re done!
Do not let Monday pass you by. Let’s set the tone and make this the BEST WEEK EVER!!