Tank Top Arm Strength and Run Workout

This morning my friend Rachel and I changed our run up a bit.  We usually just meet and go for a longer run or do hill repeats.  We wanted to incorporate and arm workout while still getting a few miles in.  This was a great workout.  I will definitely be feeling my arms tomorrow.

Start off with a 1 mile warm up run.  Then complete the strength exercises using heavy weights.  Weights should be heavy and you should have a hard time getting in all of the reps.  You may need to go to a lower weight to finish.  First set complete 12 reps, second set 10 reps and final set 8 reps.  Between each set do the running workout.

Tank Top Arms

Pre-Run Warm Up

Hi Everyone!  I got the opportunity on Saturday to do the pre-race warm ups for the  Cause and Event Race series.  There are three runs.  A kid’s fun run and a 5k run and 10k.  So here is my question for the runners out there.  Do you have a pre-race warm up routine?  If not, you should.  I am just as guilty as the next person, sometimes I get caught up in the excitement of the race that I forget to do my pre-race warm up ritual.  I can totally tell a difference when I do it.  There are so many benefits to warming up, but here are just  a few that I find very beneficial.  First, it will lead to a successful race.  I have proof of this in some of my race times and how I feel.  It can prepare your body both physically and mentally.  For me, it just makes me feel better during my run because I don’t feel so stiff and tense.  Your pre-race warm up doesn’t have to be long.  It can be a short jog, a few strides, or you can do a warm up like I did for the run.  One suggestion I have is not do static  stretching before your race.  Save this for after the race when you really need it

One more tip, show up to the race early so you have time to warm up!  Sometimes I am running to the start line pinning on me bib number.  NOT GOOD!

Complete the following exercises for 8-10 reps or 30 seconds each before moving on to the next.  Your warm up should be approximately 3-5 minutes.

  • Arm Circles
  • Jog in Place
  • High Knees
  • Hi Skips In Place
  • Butt Kickers
  • Grapevine/Karaoke (if you have room)
  • Gate Swing or Squat In and Out
  • Side Lunges (be sure to do each side)
  • Lunges:  Pulse each leg
  • Side Stretches
  • Reach Down Toe Touches
  • Frankenstein/Toy Soldier
  • Leg Swings (both legs)

This may seem like a lot but it goes by pretty fast.  Feel free to shorten it or take out a few exercises if you need to .

Sport Cookies

I have a major sweet tooth!  I love baked goodies, but I don’t make them or I would eat them all.  So my mom always comes up with healthy alternatives for me.  I think these are super tasty and would make a great treat or snack for your kids lunch box.  You could even eat them before your long run or a workout.  The recipe is below.  Have a great weekend!

Sport Cookies

  • 3 Ripe Bananas Mashed
  • 1 cup chopped datessport cookies
  • 3/4 cup chopped almonds
  • 2 cups oats
  • 2 TBS vanilla extract
  • 1 tsp cinnamon
  • 1/4 tsp ground cloves
  • 2/3 cup dried cranberries
  • 2 TBS hemp seeds
  • 14 chopped prunes (you could sub another dried fruit)
  • 10 chopped dried apricots
  • 2 TBS melted coconut oil

Mix all ingredients together and bake at 375 degrees for 18 min.  The recipe makes 30 cookies about 2 tbs per cookie.  Approximately 98 calories per cookie (I entered the recipe in my fitness pal).

Hill Repeats

Today I started my new training plan for the Sawtooth Relay,  Idaho’s most famous race which is in the beginning of June.  I have a love-hate relationship with hills.  I love them when I am done and hate them while I am running.  Hill repeats are good to incorporate into your training schedule for a variety of different reasons.  It can improve your endurance, power, speed, and helps with your overall strength.  Since my upcoming relay is a hilly run I want to make sure I am ready for it.  Today a group of friends and I got together to run some hill repeats.  We killed it!  Running with friends makes even hills fun!

Here is what we did today:

Warm Up:  1 mile easy
Hill Repeats:  5 x (run up the hill pushing yourself and jog down or walk down).  We had a long hill.
1 Mile Run at a comfortable pace
Cool Down (walk) and Stretching

Here is a link to race information. The scenery is beautiful.  http://sawtoothrelay.com/

Below are some pictures from last years relay.

Coming Soon:  My race training plan.

Pre-Workout Eats

One of the most commonly asked questions I get by my participants in my fitness class is about what to eat before a workout, especially since my class is very early in the morning.  This has taken me a long time to figure out.  I had to do a lot of experimenting myself to figure out what worked for me.  I am not the type of person who can go to the gym in a fasted state like my hubby.  He drinks black coffee and is out the door to take my class.  I just can’t do that.  I have tried and I feel like I have more energy and perform so much better with a little something before I workout.  These are merely tips and suggestions of what works for me, but you may want to give a few of these a try.  Here are my top favorite pre-workout or pre-run foods with a recipe included.

  1. No Bake Energy Bites (recipe below)
  2. Rice Cakes with Nut Butter (optional top with sliced banana, drizzle with honey, or sprinkle raisins on top)
  3. Banana with Nut Butter
  4. 1 slice Ezekiel toast with coconut oil, sprinkled with Himalayan sea salt
  5. Oatmeal with Fruit (only when I have more time before my workout 1 hour or more)

This recipe was adapted from a lot of other recipes out there.  It was actually given to me by my mom who is also a fitness fanatic and runner.  For some reason though hers always taste better than mine (doesn’t mom’s food always taste better).  

Pre-Workout Energy Bites

  • 1 Cup Dry Quick Oats or Crispy Rice Cereal
  • 1/3 cup nut butter
  • 1/4 cup honey (can sub maple syrup or dates)
  • 1 scoop vanilla protein powder (I use Orgain Plant Based)
  • 3 TBS ground flax seeds
  • 3 TBS mini dark chocolate chips or cacao nibs
  • Optional:  Add 1/4 cup dried fruit
  • Mix together (I use my food processor) and roll into tablespoon size balls.  Refrigerate.  You may have to add a bit of water or almond milk if it is too dry.

Boot Camp Workout

Here is what we did today in our boot camp class.  It was a tough and fun workout.  I am eventually going to add videos and pictures to my workouts, but that may take me some time.  Enjoy this workout.  It can easily be done at home or the gym, or if you are lucky and have nice weather you could do this outside.  Bootcamp 30

Treadmill and Strength Workout

This is a great workout you can do at home or at the gym.  Sometimes running on the treadmill is a little boring for me.  I love incorporating running intervals into my strength training especially when I am training for a race or just trying to work on my speed.  This workout will target both speed work and hill running.  Enjoy!treadmill and strength

Running with Friends

I have always said that running is cheaper than therapy (I think I saw this saying on a T-Shirt).  That is so true.  Today I ran 3 miles with a friend who just started running.  She started a few months ago and she keeps getting faster with each run.  I am so proud of her! We normally follow Jeff Galloway’s run/walk plan and today we did a shorter run focusing on increasing our speed.  We did 3 miles in 28 minutes.  I was glad she was there for me mentally and I am glad I got the chance to push her a bit too.  My tips for new runners are to find a plan that you like and use it.  Don’t feel intimidated.  When I first started running I could barely run 1 mile and so I quit.  Now I am totally addicted to running especially with friends.  Find a friend to run with who can help you or push you when you need it.  If you don’t have a friend find a local running group.  Most running shoe stores can connect you with a running group.  Keep track of those miles.  This shows your accomplishment and can be a form of motivation.  Sign up for a short race to have a goal.  And most of all just go out for a run and enjoy it.  Don’t get too mental.  So go out for a run with a friend and enjoy it! 

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A few of my friends I run with.  They are so awesome!