Mothers On The Run

09/11/2013

Good news and bad news: The good news is I've got a $50 gift card for Lulu in my back pocket and I'm handing it out the fastest runner tonight! We're on for a 7 p.m. workout at Beresford. The bad news is that due to my back injury from last week's car crash I am canceling the next MOTR session.

09/05/2013

Bad news ladies. I was rear ended on my way home from work and have to go to the hospital. This means, no class tonight. We'll postpone to next week. Sorry. I'd like to be doing 100 other things than going to the doctor's office.

09/03/2013

The next and last session of MOTR starts tomorrow at 7 a.m. We'll be timing your mile and you'll have a chance to win a LuluLemon gift card. The next session carries through December and is 16 weeks. Sign up, bring a friend or just show up!!! It's going to be a lot of fun. https://www.erecreg.com/Activities/ActivitiesAdvSearch.asp

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08/23/2013

You guys did great last night. Here's what your workout looked like:

Two laps warming up

5x Wind sprints from base of tennis court to top (about 100 meters

2 minutes rest

5x Long slow hill run 50 or 100 meters

5 minute break

2x 5 touch liners (2 minute break in between)

About 24 lunges; 25 meter tip toe walk; 24 Lateral walking squat; 24 toy soldiers; 30 second wall sit.

08/20/2013

We're back on track Wednesday, so show up ready for some HIIT. That's High Intensity Interval Training drills. We'll be running short distances repeatedly at your fastest pace. We'll end it all with some leg and core work. See you at 7 p.m.

08/08/2013

NOTE: THERE IS NO CLASS NEXT WEEK, AUGUST 14. While I'm sunning myself in Cabo, though, here's what you should do:
BEGINNER: One lap timed (nice and easy). 1 lap 5 seconds faster; 1 lap 10 seconds off first; 1 lap 15 seconds off first; 1 cool down lap.
INTERMEDIATE: One lap timed (nice and easy). I lap 5 seconds faster; 1 lap 10 seconds off first; 1 lap 15 seconds of first; 1 lap 15 seconds off first; 1 lap 20 seconds off first; Cool down lap.
ADVANCED: One lap timed (nice and easy); 1 lap 10 seconds faster; 1 lap 15 seconds off first; 1 lap 20 seconds off first; 1 lap 20 seconds off first; 1 lap 30 seconds off first; 1 lap 10 seconds off first; 1 lap 5 seconds off first. Cool down lap.

THIS WORKOUT IS ALL ABOUT TIMING AND PACING YOURSELF. YOU HAVE TO LEARN CONTROL AND UNDERSTAND WHAT YOUR BODY FEELS LIKE AT EACH PACE. IT WILL HELP YOU ESTABLISH CONSISTENCY.

Remember to stretch before and after. Drink lots of water. Rest between laps. When it's over do 24 lunges, 24 squats, 24 sit ups, 12 push ups, 1 minute plank. Repeat twice.

08/01/2013

Next week we repeat the same workout with time constraints. Have a great week. Work on the below core exercises and RUN!!!!

08/01/2013

Hey ya'll, great work last night. Here's what you did:

BEGINNER: 1 lap walking; 1/2 lap jogging, 1/2 lap walking; 1 lap sprint/walking between light posts.
INTERMEDIATE: 1 lap jogging; 1/2 lap running @75%, 1/2lap jogging @ 65% (repeat this twice); REST; two laps sprint/walking between light posts; 1 lap jogging cool down
ADVANCED: 1 lap jogging; 1/2 lap @ 75%, 1/2 lap @ 85%; REST, 4 laps springing straightaways, jogging curves; 1 cooldown jog.
STRENGTH: 12 push ups; 12 knuckle taps in high plank; 10 second low push up hold; 30 sit ups; 30 side taps; 10 side plank dips; 12 push ups; 10 second hold at top; 12 knuckle taps in high plank; 12 knees to elbow; 30 sit ups; 1 minute plank. STRETCHING!!!!

07/26/2013

Good work Wednesday ladies! Here's what we did: one mile timed followed by 1 minute of each of the following exercises- push ups, sit ups, squats, walking lunges. We also did a times plank and 2 minutes of step ups with 10 second breaks every 20 seconds.

07/24/2013

Hey Wednesday runners, we are start tomorrow at 7 p.m. at Beresford Park between the baby park and big park. Bring water and a mat!

12/10/2012

Hi all, This Wednesday marks out last meeting. We retest your one mile time and you will all compete for the big $50 gift certificate to A Runner's Mind. Hope to see you there!

11/21/2012

Something to be thankful for tomorrow: Tempo runs! We'll be practicing keeping the same 5K pace for three separate one mile repeaters. Then, we'll finish up with a nice round of leg and core exercisers to get your gut ready for turkey. Remember that you can bring friends, family, spouses tomorrow!!!

11/17/2012

Good luck to all the Big Sur Half runners.

11/15/2012

WE HAVE CLASS NEXT WEDNESDAY. It's a great way to burn some extra calories before your big feast. Visitors are welcome to participate for free.

11/15/2012

Last night's workout was a good one. Here's how you can make it up:

Beginner: 5 laps continuous
with 30 seconds of high intensity drills in between laps. See below.

Intermediate: 7 laps
with 1 minute of high intensity drills in between laps. See below.

Advanced: 10 laps
with 1.30 seconds of high intensity drills in between laps. See below.

High intensity drills

Jumping jacks
High knees
Skipping
Side shuffle
Grape vine
Mountain climbers
Switch foot step ups
Slolum
Jump squats

Oblique drills
Crunches (20)
Side crunches (20 each side)
Side dips 10 each side
Knees to elbows in high plank 20
Push ups 10
Plank 1 minute hold

11/14/2012

Tonight we gather for our weekly speed training so start getting pumped! Be prepared for slower tempo laps broken up by high intensity drills for short spurts. You'll learn to build distance and recover. For strength training, we'll be focusing on obliques.

11/09/2012

Wednesday nighters here's what we did this week in case you care for more torture or fun (depends on your disposition):

2 laps warming up/stretching
24 walking lunges
20 jump squats
Wall sit 30 seconds
Toy soldiers (about 20)
10-15 One legged or two legged bridge
REPEAT ABOVE TWICE

One lap @ warm up pace

10-12 push ups stationary or inch worm
10 "I surrenders"
10 each side wood choppers
10 each side side plank dips
60 second plank
REPEAT ABOVE TWICE

One mile retest as fast as you can go!
Stretching
Go home!!!!!!!!!!!!!!!!!!

11/08/2012

Alright runners, tonight we work on strength and retest your one mile time. We'll also throw in some high intensity drills. Dress warm!