At the start of this year i was really into lifting weights and body weight workouts. I spent most of last year running and training for a marathon. It was great to finally get more muscle mass back, feel the after-workout burn and sore muscles. But the last few days I’ve got the urge to run again. So I sign up for a 5K this month and a half marathon next month. My goal this month is to get a sub 21 minute 5K (6:45/mile). I ran a 5k on Monday at 23 minutes (7:24/mile). So I’ve got some work to put in over the next three months.
The goal here being to strengthen my core, back, and shoulders. All of which will help my overall speed and push off.
Run 4 miles – My plan here is run miles 1 and 3 at a 90% sprint. With miles 2 and 4 being recovery runs to control my heart-rate and breathing. Estimated pace will be 7:20/mile.
By sprinting and recovering, I’ll be able to push my body to a faster so that it is use to that pace when I run the 5k. The muscle memory from that pace will help me in the race as I start to feel fatigued.
I’m always on the hunt for new workouts and challenges to help break up the monotony of my training. Recently, I came across the Bring Sally Up Challenge. Stephen Amell and Emily Bett Rickards from the TV series,Arrow, posted some videos on their social media pages of them attempting it during their training for the show. It’s a crazy, intense finishing workout and I just had to give it a try!
The concept of the workout is inspired by the song “Flower” by Moby. If you’ve ever seen the movie Gone in 60 Seconds, then you will instantly recognize the song. It’s a catchy song that is very easy to workout to, but the reason this song influenced this workout is because of the lyrics. The song is 3:26 and the following lyrics are repeated 30x in that span:
Bring Sally up and bring Sally down Lift and squat, gotta tear the ground
For this workout, we are doing Plank-To-Pikes using a TRX band (example below). The idea being that you hold the plank for the duration of the song. When the lyric “Sally up” plays, you go up into a pike. When the lyric “Sally down” plays, you return to the plank position. As you can imagine, this workout will kick your butt. It’s a full body workout that will make your shoulders and core scream. I made it 1:25 into the song on my first attempt before I had to stop. My goal will be to complete the challenge by the end of February.
Here are a few different variations and alternatives if you can’t use a TRX Band, don’t like Pikes, or want to workout different areas of the body:
If you don’t have a TRX Band, use a yoga ball instead. It will work the same as a TRX Replacement.
Push-ups – Hold the push-up position and follow the lyrics. Go down and hold the pushup with “Sally down” and return to push up position with “Sally up.”
Squats – Standing with your feet shoulder width apart, sit into a squat with “Sally down” and return to standing position with “Sally up.”
Sit-ups – This one would be the easiest in my mind. Sit up and hold when “Sally up” plays and then back to rest with “Sally down.” If you are just starting out, I would recommend this one as a base and then move up to the other options.
Last year I finished my first full marathon. It was definitely a test of the mind and body, but I was able to finish within a respectable time. I’ll probably run another full marathon in the near future but for this year, I’m going to back to my middle distances. Next races for me will be a 5K and then a half marathon in two months. I know I can easily run those distance at respectable times. So training wont be the issue. My goal for these two races will be to improve on my time. Below is a core workout I’ve used in the past that will shed weight in the midsection and in your running pace: