As a Beachbody Coach who loves running, P90X and creating online fitness challenge groups, I thought it would only be right for me to start a Online Strength Running Challenge. So I know that there are a plethora of challenges out there, and the question is, what makes my challenge so different? Well, I'm glad that you asked =) Check out the benefits below!
P90X2
One of the workouts you will have access too with your Run Training!
My Strength Running Challenge Benefits:
- You will have access to over $3,500 worth of streaming online workouts that you can do from the comfort of your own home or gym. Workouts include top Beachbody Fitness Programs such as P90X and Insanity to help you build strength.
- You can choose a certain workout program (non-running) with schedules included, or you can create your own schedule based on your run training, fitness level, lifestyle, and goals.
- You will be receive an invite to an invitation only private online challenge group to help you stay motivated and accountable to your goals. See options below.
- You will also receive nutrition options, nutrition guides, customized meal planner and even a FREE Online Coach (me) to help you.
- You create your own running schedule
- Strength Running Challenges are only 30 days (you will have the option to continue after you have completed your challenge)
- You will be able to connect with a positive online Facebook community of health and fitness minded challengers to help you get the BEST results!
- For All Fitness Levels
And much more!!!
How Do I Start?
It's really simple! Just choose from the challenge pack options below, and once you have purchased your challenge pack, message me on Facebook, and I will personally help you get started.
Challenge Pack Options: (click options below to see inclusions)
Well I had a set back on Week 5 =(. I was able to get some runs in, but out of nowhere, my GOUT attacked me like a ninja! I haven't had a gout attack in almost 2 years, at least a serious one, and it really hurts like heck.
I don't want to bore you with facts, but if you are not familiar with what gout is, you can just go here (wikipedia) and find out more about this terrible thing that is hindering me from running and doing my leg workouts.
Gout Sucks!
(This photo depicts the pain rising from gout)
As you can see with my Nike+ Running Marathon Training for week 5, I didn't get all of my mileage in:
Week 5
Although I was not able to get all of my runs in, I was still able to do some of my P90X workouts, and of course eat healthy. I picked up some fresh cherries and some tart cherry juice to reduce the toxicity of the uric acid in my body. It won't help me recover overnight, but it can help speed up the process and decrease the uric acid levels. But, just not fast enough....grrrr =)
We will all have set backs, and there is just nothing you can do about it, so rather than just dwelling on the negative, it's best to focus on other activities such as reading, clean eating, and watching Netflix ha ha =) It is pretty difficult for me, not being able to run, especially when I see all my friends posting their running mileage on Facebook etc. but hey, I have to be happy for them, because I will be recovered and running with them soon!
Day 2, Week 5
7 miler + Focus T25 Total Body Circuit
Day 3, Week 5
P90X3 - The Challenge Workout
Day 5, Week 5
This is when my gout really started to flare up, I popped about 4 Advils to get this 9 miler done!
Day 7, Week 5
I felt a little pain on Day 7, but it wasn't that bad, so I popped a few advils and I was able to get a 16 miler in.
And that was pretty much my week. I did get some runs in, but it was pretty tough and did cause some pain for me. Week 6 will most likely be more recovery, but I'll keep you guys posted =)
Oh and although week 5 was a set back, the good news is that I was able to complete 158 running miles for the month of June, and I hopefully plan to shoot for 200 for the month of July. 50-60 miles per week leading up to my first marathon is my goal, but I would love to hit 100 in a week sometime, but it's one step at a time =)
158 Total Miles - June 2015
Need some running and workout motivation? Want a Free P90X Coach?Connect with me here on Facebook, I look forward to meeting you =)
Stay active my friends!
My healthiest meal of the day - Shakeology
Chocolate, PB2 Peanut Butter, Banana with Unsweet Almond Milk
Another week done, and month 1 in the books! I can honestly say that my legs are feeling stronger than ever. I haven't really had a chance to see if my race pace has gone up, since most of my runs have been tempo to easy, comfortable long runs on the weekends, but I must say that my pace on my long runs have been pretty steady, and my post run recovery has been surprisingly fast.
Here was my Week 4 running schedule. As you can see, I went about 10 miles over my recommended training schedule, and I only do this based on how I feel. I only go over my schedule if I am feeling over 100%, and if I am not feeling it, then I will just do the minimum mileage as posted on my Nike Marathon Training App. My goal is to eventually run 50-60 miles "comfortably" per week leading up to about 2 weeks before the Walt Disney World Marathon on January 16th, 2016.
Nike Running App - Marathon Training (intermediate)
Here are some of my P90X workouts that I did during my week 4 training schedule. If you haven't read my previous posts about my workouts, I am incorporating P90X workouts into my running schedule to keep my upper body strength and maintain muscle mass. I will also be participating in various obstacle course racing events, so upper body strength (overall fitness) is very important. The workouts that I do include P90X, Body Beast, T25, Insanity,Asylum, and some PIYO.
Kale Salad with Chicken and a Cup of Fresh Fruit after my long Saturday run
Sono Cafe - Downtown Tampa
To wrap up Week 4, it was great. My long run on Saturday killed me because of the scorching heat! I learned to never do that again, and from this point on, I will be starting my long runs very early in the morning before the crack of dawn! The Florida heat kills my breathing and my motivation. I wanted to give up a couple times during my long run, but I kept on going, and I'm glad that I did, otherwise I would've finished my run on a treadmill at the gym, and I'm not a fan of the treadmill unless I am doing a short run, speed work, or hill repeats.
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I started running back in mid-2011 at the age of 40 years old. Contrary to what some of my friends believe, I was actually never a runner! In fact, just the thought of running made me sick to my stomach. I was always active when I was young, and was involved in extreme sports such as skateboarding, surfing, martial arts, and mountain biking.....but never running!
Things change as you get older, and for people who are in my age bracket, you are either a couch potato or super fit, there really is no in between, at least from what I've seen in my network of friends.
I started running when my brother introduced me into the sport of obstacle course racing, but around that time, someone told me about this marathon in Boston where you had to qualify. After doing my first obstacle course race, I made a decision to make running part of my daily routine. I ended up doing a half marathon even before I did a 5K, and finished with a 1:36 time with an average of a 7:19 pace per mile. I was amazed what my P90X training has done for me because I have never ran before in my life. It's amazing what that program did for me!
I got heavily involved with obstacle course racing in late 2011, and pretty much forgot about my Boston Marathon goal. The main reason why I loved OCR (obstacle course racing) was because it didn't just focused on running. As an OCR athlete, you are required to have overall strength and endurance especially if you want to be competitive. After years of racing and even developing a project to help the sport grow, I am now focused on my Boston Marathon goal once again. I just want to mark it off of my bucket list =)
I continue to be involved in obstacle course racing, and if it wasn't for my love of the sport, I would not have become a runner. I really owe it all to my success with P90X (thanks to my brother), and the sport of OCR. Now I am focused on the Boston Marathon.
I have started a 16 week marathon training program in which I will have run over 600 miles in 4 months. But I will not just be running, I will also be incorporating strength workouts from P90X, Body Beast, and some interval training from various Insanity programs such as Asylum and Max 30. The tricky part about strength training while endurance running is finding the balance. You can't build too much mass or else it will slow your running pace, but you don't want to just run or else you will lose your muscle mass and upper body strength, and that's something that I do not want to do especially if I plan to continue obstacle course racing as well.
I decided to try out the Marathon Training Program from Nike+. The coach programs are absolutely free, and it is very easy to follow. I live a pretty busy life as a Full Time Beachbody Coach, so I enjoy working out and having a program to guide me, so I can think about other things like family, travel, and business. The Nike+ Marathon Training Coach Program fits into my lifestyle, and so far it's doing well. If you are not training for a marathon, there are other training programs for 5K, 10K, and half marathons, so it's great for all fitness levels.
I incorporate about 3 strength workouts into my week. For the most part, I will normally plan a LEG DAY (such as P90X Plyometrics, Body Beast Build Legs, X3 Triometrics etc) on Mondays. On Wednesdays I do an upper body workout (such as P90X Chest and Back, Body Beast Bulk Chest, X3 the Challenge etc) and then on Friday will will either do another upper body workout or full body interval workout (Asylum Speed and Agility, T25 Total Body, Insanity Max Interval Sports Training etc). On Thursdays which are normally a cross-training day, I will either mountain bike or do some sort of stretching workout (such as P90X X Stretch or X3 Yoga). On Sundays, I will do more stretching and just relax.
A sample of my 16 week Strength Marathon Training Program: - Monday (Leg Day + Run) - Tuesday (Run) - Wednesday (Upper Body + Run) - Thursday (Cross-train and/or Stretch/Yoga) - Friday (Upper Body or Full Body Interval Training + Run) - Saturday (Long Run) - Sunday (Rest and Recovery/Stretch)
That's just a sample of what my week looks like with my Strength Marathon Training with P90X. I am always listening to my body, so if I am feeling tired or over-trained, I will take a rest day to ensure that I do not injure myself. Recovery is very important to me as I have overtrained in the past many times, and it doesn't feel good at all. Safety first guys! Nutrition also plays a key role (80%) in my training program and I will be drinking my Shakeology along with my normal eating plan of fresh whole foods, lean meats, whole grains, nuts, and lot's of greens, fruit and WATER.
I have never done a marathon before, so I am pretty excited to sign up for my first one after I am done with my 16 week program. After my first marathon, I will see how much I have improved, and then I will go into my 2nd marathon training program which will be a lot more intense with longer runs.
If you would like to join me on Nike+ or workout with me online with either my Free Fitness Group or my Online Challenge Group, feel free to message me, I'd love to run and workout with you! As always, stay active my friends! =)
Ever feel like no matter how long or how fast you run, you just never get any better? Maybe you've even gotten slower? That's because your body can get easily adjusted to a routine and stagnation sets in. If you incorporate at least one Tempo Run during the week, you will most likely see better results. Tempo runs basically help push out your lactate threshold (that burn your feel in your legs when you run fast) Tempo workouts teach your body to more quickly clear out the lactate buildup which then delays and prevents that fatigue-causing burn.
Tempo runs also help increase your VO2Max (your body's ability to take in oxygen and use it to make energy in the muscle). Consistent use of tempo runs will actually signal your body to make more capillaries in the muscle. The more capillaries means a lot more oxygenated blood getting to the muscle.Tempo runs can vary from 4-8 miles. If you're new to tempos, it's recommended to start with a shorter distance such as 3-4 miles and work your way up.
Here are a few Tempo Run Workouts to incorporate into your weekly runs: Traditional Tempo Begin and end the run with a 1 mile warm up/cool down. Run these beginning and ending miles at a slow and easy conversational pace. Run the in between miles at a pace that's about 30-45 seconds slower than your 5K race pace. Tempo Intervals Begin and end the run with a 1 mile warm up/cool down. Run these beginning and ending miles at a slow and easy conversational pace. For the in between mile, alternate between a 5 minute fast and a 5 minute slow interval (slightly faster than conversational pace). The fast intervals should be a run at a pace that is about 25-30 seconds slower than your 5K race pace. Continue doing these fast and slow intervals until your reach your last cool down mile. (Ex. 1 mile warm up, 3 miles alternating fast and slow intervals, 1 mile cool down)
Race Pace Tempo The tempo workout is specifically geared towards training for a half or full marathon. Begin and end with a 1 mile warm up/cool down. Run the in between miles at your half or full marathon race pace. (Ex. 1 mile warm up, 4 miles at race pace, 1 mile cool down) Negative Split Tempo This one is great for teaching your mind and body getting the last minute burst of energy towards the end of the run or race. Run the first half of the run at an slow and easy conversational pace. Run the last half at a tempo pace (30-45 seconds slower than your 5K race pace) creating a negative split. (Ex. Run 3 miles at a slow pace, run last 3 miles at tempo pace)
So I hope this helps you get some better results. I try to do at least a tempo run and a tabata run session once per week along with my longer slow distance runs, and I am slowly seeing some progress. Let me know how this helps you, and feel free to connect with me here, I'd love to stay connected with other runners, fitness enthusiasts and obstacle course racing athletes. Take the Insanity Asylum Challenge - Be Elite in 30 days!
This 6 Week Training Plan is primarily for runners who have already ran a 5K and is interested in setting a PR (personal record). With this running plan, which includes some speed work and strength training (using Beachbody on Demand Fitness), you will soon be on your way to setting personal records!
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WEEK 1
Day 1 - P90X X Stretch or P90X2 Recovery and Mobility
Day 2 - Tempo Run (10 min warm up, 5-10 min tempo run, 5 minute cool down)
Day 3 - Easy Run (20-25 min)
Day 4 - Rest Day or (P90X Yoga, X2 Yoga, X3 Yoga)
Day 5 - Fast Intervals (5 min warm up, run 4X 400 meters, recover with 2 min jog, 5 min cool down)
Day 6 - Insanity Asylum Relief Stretch + P90X One on One Killer Abs Workout
Day 7 - Easy Run (20-25 min)
WEEK 2
Day 1 - P90X X Stretch or P90X2 Recovery and Mobility
Day 2 - Tempo Run (10 min warm up, 10-15 min tempo run, 5 minute cool down)
Day 3 - Easy Run (30 min)
Day 4 - P90X Plyometrics or X2 Plyocide or X3 Triometrics
Day 5 - Fast Intervals (5 min warm up, run 3X 800 meters, recover with 2 min jog, 5 min cool down)
Day 6 - Insanity Asylum Relief Stretch or X3 Yoga
Day 7 - Tempo Run (10 min warm up, 10-15 min. tempo run, 5 minute cool down)
WEEK 3
Day 1 - P90X X Stretch or P90X2 Recovery and Mobility
Day 2 - Tempo Run (10 min warm up, 10-20 min tempo run, 5 minute cool down)
Day 3 - Easy Run (30-40 min)
Day 4 - P90X Plyometrics or X2 Plyocide or X3 Triometrics
Day 5 - Fast Intervals (5 min warm up, run 5X 800 meters, recover with 2 min jog, 5 min cool down)
Day 6 - Insanity Asylum Relief Stretch or X3 Yoga
Day 7 - Tempo Run (10 min warm up, 10-20 min tempo run, 5 minute cool down)
Day 1 - P90X3 Yoga or P90X2 Recovery and Mobility
Day 2 - Tempo Run (10 min warm up, 15-20 min tempo run, 5 minute cool down)
Day 3 - Easy Run (35-45 min)
Day 4 - P90X Plyometrics or X2 Plyocide or X3 Triometrics
Day 5 - Fast Intervals (5 min warm up, run 8X 800 meters, recover with 2 min jog, 5 min cool down)
Day 6 - Insanity Asylum Relief Stretch or X3 Yoga
Day 7 - Tempo Run (10 min warm up, 15-20 min tempo run, 5 minute cool down)
WEEK 5
Day 1 - P90X3 Yoga or P90X2 Recovery and Mobility
Day 2 - Tempo Run (10 min warm up, 20-25 min tempo run, 5 minute cool down)
Day 3 - Easy Run (40-50 min)
Day 4 - P90X Plyometrics or X3 Triometrics or Insanity Plyometric Cardio Circuit
Day 5 - Fast Intervals (5 min warm up, run 8X 400 meters, recover with 2 min jog, 5 min cool down)
Day 6 - Insanity Asylum Relief Stretch or X3 Yoga
Day 7 - Tempo Run (10 min warm up, 20-25 min tempo run, 5 minute cool down)
Day 1 - P90X3 Yoga or P90X2 Recovery and Mobility
Day 2 - Tempo Run (10 min warm up, 15-20 min tempo run, 5 minute cool down)
Day 3 - Easy Run (30-40 min)
Day 4 - P90X Plyometrics or X3 Triometrics
Day 5 - Fast Intervals (5 min warm up, run 10X 200 meters, recover with 2 min jog, 5 min cool down)
Day 6 - Insanity Asylum Relief Stretch or X Stretch
Day 7 - Race Day! =)
**Notes: Tempo Run - Run about 30-40 seconds slower than your desired 5K race pace. Easy Run - Run at a slow comfortable recovery pace Fast - This interval pace should be around 30-60 seconds faster than your planned 5K race pace.
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I participated in the Justice Jog 5K race in downtown Pensacola. The proceeds from the event benefited the AWKO (Aylstock, Witkin, Kreis, Overholtz) Justice Foundation Scholarship Fund for local seniors. It was a fun 3.1 mile course that went through historic downtown Pensacola. There was a 5K race and also a 1 mile fun run. Right after the race, there was a well-organized street party which included free food tastings from local businesses, and a free kids zone for the children.
This was actually my first race to run competitively for over a year now. I have been traveling and filming obstacle course races, and taking a break from competitive running, so participating in a small race was right up my alley, plus it was in my hometown!
I ended up placing 2nd in my age group, and finishing 7th overall out of 300 or so participants. I did not PR, but I was happy with my time being that I haven't ran a race in a long time. I really owe it to a couple things that have kept me on point with my health and fitness, and that is doing a lot of trail running, P90X workouts, and clean eating along with drinking Shakeology. Most people would fall of the wagon after not competing for over a year, and although I am not at my peak performance level, I have managed to keep a steady level of overall fitness.
Top Finisher Results - Justice Jog 5K
I had a great time and even met some new friends who I might say are great athletes. I was happy to be able to still be able to run with the young guns as I am approaching the 45 year mark =). But age is just a number right!
Anyways, I look forward to participating in more competitive obstacle course racing and running events by the end of the year, until then, I plan to continue maintaining my fitness, coaching people through their journey, and growing the sport of obstacle course racing through my race and adventure travel excursions.
Stay active my friends, and if you need some motivation, tips, or a Free Coach to help assist you with some goals, please don't hesitate to contact me, looking forward to your success!
Get access to over $2000 of Beachbody Fitness plus Shakeology for only $140!
Running is one of the most popular forms of exercise in the world, and combined with one of the most proven and successful workout programs out there, such as P90X, it could be a game changer for any type of runner. This post is to help you create a program that gives you the benefits of P90X without compromising your ability to set your PR (personal record) in your local marathon and even your next obstacle course race and/or fun mud run.
Keep in mind, P90X is not training for running, but if you play your cards right and strategize correctly, it will help your running improve.
What is your type of running?
There are different types of runs and distances. This post will be geared towards the 10K to marathon running distances since the training can be very similar. This post is not intended to tell you what to do with your running, but to help you structure P90X around your current workout schedule.
The Perfect Schedule for a Perfect World
Having an off season is crucial for any athlete. Trust me because I've done this all wrong before with my obstacle course racing, which hardly has an off-season. I continued to train hard every month whilst running competitive. And while I did well for a few months, my performance eventually diminished because of the lack of proper recovery and of course, over-training. Most runners do P90X during their off-season with very little to no running at all. From there, it goes to early season run training with doing the maintenance schedule for P90X. As it gets closer to race season, you'd run into the phase where it would be mostly running and less P90X, then the final phase of just running. But for most athletes, it doesn't happen that way because of "life". This post is mostly about trying to look and feel good, and staying fit (for the beach or a wedding) while still trying to PR for an upcoming race.
Foundation
This is very important. As for anything in life, don't start something that you can't finish. For the most part, you've already started running. So structuring P90X into your running regime is part of your foundation. It's only recommended that you only begin the program if you can structure it properly. If it's to close to the time where you have a race coming up, it's best to wait and do P90X afterwards.
Periodization
Your run training should follow a similar approach to P90X as it should be laid out in phases. For the most part, your running should target your weaknesses well before your scheduled objectives, and then bring your strengths into form close to race time. Unlike the normal P90X schedule, which is highly recommended that you do once you have the time, the schedule below will sacrifice some of the ultimate goals of the Classic P90X in order for you to adapt more quickly and leave you with a lot more energy for the higher volume or running you'll be doing later in the program.
Recovery
The schedule below can get pretty intense depending on your level of fitness. Over-training can cause injury and set you back a few months, so always listen to your body and if it gets too tough, just take a step back or modify it to suit your level of fitness. I know how easy it is to go all hard core, but keep your ego down, and be smart while you're training. You can always go beast mode at the race =)
Putting it all together
The schedule below is just one schedule of many. You may need to adjust it to your schedule. Keep in mind that when you are run training, your speed will most likely decrease because you are creating muscle breakdown in order to improve your capacity to run faster later. This means that you may be a lot slower in the program, but that will all change once you recover and convert your new strength into running speed, you'll be faster.
The Schedule: (please note that you can intermix the P90X Classic workouts with similar X2 and X3)
BLOCK 1 (Weeks 1 - 3) Day 1: Chest & Back and Ab Ripper X Day 2: Plyometrics Day 3: Shoulders & Arms and Ab Ripper X Day 4: Yoga X Day 5: Legs & Back and Ab Ripper X Day 6: Kenpo X Day 7: Rest or easy aerobic hike and/or X Stretch Note: No running in the first block is by design. For aerobic work, keep your heart rate way below threshold.
RECOVERY/TRANSITION WEEK Day 1: Core Synergistics Day 2: Plyometrics Day 3: Yoga X Day 4: Legs & Back Day 5: Core Synergistics Day 6: Long aerobic hike or easy run and X Stretch or Yoga X Day 7: Rest or easy aerobic hike and/or X Stretch Note: Not a traditional recovery week. An endurance athlete tends to have a different base and should be stressed differently. While the intensity of the first month should be high, the volume is low compared to how much many people run.
BLOCK 2 (Weeks 5-7) Day 1: Chest, Shoulders & Triceps, Ab Ripper X, and easy run Day 2: Plyometrics Day 3: Back & Biceps, Ab Ripper X, and easy run Day 4: Yoga X Day 5: Legs & Back and Ab Ripper X Day 6: Long run and X Stretch Day 7: Rest or easy aerobic hike and/or X Stretch Note: The easy runs should be aerobic. The longer run can have some amount of tempo intervals, but should still be considered base mileage.
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RECOVERY/TRANSITION WEEK Day 1: Core Synergistics Day 2: Easy run and X Stretch Day 3: Yoga X Day 4: Easy run and X Stretch Day 5: Core Synergistics Day 6: Long aerobic hike or easy run and X Stretch or Yoga X Day 7: Rest or easy aerobic hike and/or X Stretch Note: This should feel like a true recovery week.
BLOCK 3 (Weeks 9 and 11) Day 1: Chest & Back, Ab Ripper X, and run workout Day 2: Plyometrics and recovery run Day 3: Shoulders & Arms, Ab Ripper X, and run workout Day 4: Yoga X Day 5: Legs & Back, Ab Ripper X, and recovery run Day 6: Run workout and X Stretch Day 7: Rest and/or X Stretch
BLOCK 3 (Weeks 10 and 12) Day 1: Core Synergistics and run workout Day 2: Cardio X and run workout Day 3: Ab Ripper X and run workout Day 4: Yoga X and run workout Day 5: Legs & Back and Ab Ripper X Day 6: Run workout and X Stretch Day 7: Rest or easy aerobic hike and/or X Stretch Note: “Run workout” denotes whatever your coach or your own running dictates. It doesn’t necessarily mean a hard running workout. “Easy run” means subthreshold throughout. This should be followed with a true recovery period of yoga, stretching, and easy runs. Follow this with a rigorous running training block that ends with enough time so you can taper off for your event—usually 2 weeks. P90X2 and P90X3 Options to replace P90X above: Chest and Back - P90X2 Chest, Back, Balance - P90X3 the Challenge Plyometrics - P90X3 Triometrics Shoulders and Arms - P90X2 Shoulders and Arms Yoga X - P90X2 Yoga - P90X3 Yoga Core Synergistics - P90X2 X2 Core - P90X3 Total Synergistics Legs and Back - P90X2 Base and Back Kenpo X - P90X Cardio X - P90X3 Warrior Ab Ripper X - P90X2 Ab Ripper - P90X3 Ab Ripper
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