Day 17: Amazed and In AWE!


I woke up this morning with so much pride and joy in all my Crew this weekend. You guys make me so proud!

I can’ve even remember all the races so hope I don’t miss anyone… (slight memory issues…family trait…thanks mom 😉 )

Seriously though; Sharon ran a PR at her 10K, Lisa did awesome at Whistle Stop on Saturday, Amy, coming back from injury…rocked her 5K, Cathy pulled a 2:06 at Great Western Half, Carla ran a very strong last 12 mile long run before MCM….and that was just Saturday!

Sunday recap: Brandy KILLED it at her first half back since #DonatingLife with a 1:55! Marion did amazing finishing with a 2:30 up in chilly Maine at her half, and I ran with the rest of our Crew at the Marine Corp Marathon in Jax; Jessica ran her first half ever and finish in 2:17, Lisa ran on shaky, painful knees and still barely missed a 2 hour half, Mellissa paced her son to a 5K PR, Jennifer pushed hard and finished strong!

Oh….and let me say this for any “older” crew members. Don’t give up and use age as an excuse. My Aunt Loretta (63) ran the Marine Corp Marathon yesterday and placed 2nd in her age group rocking a 2:06 half marathon! The above 50 crowd KILLED it with all kinds of fast times yesterday. Keep doing the work, keep running with heart, cause there’s no age limit on BAD ASS!! 🙂

We all ran with HEART and did what we set out to do! Now back to work Crew! The road to getting stronger doesn’t end! 😉

Please don’t forget your stretching this week!

Day 17 exercises: Full Body – 3 sets of 15

****Click here for how to videos****

  • Clean & Press
  • Soldier Twist
  • Primal Crawl
  • Yes Kick
  • Bedtime Plank

Bonus: Burpees! – Whine all you want…but knock out some burpees today crew! You can do them modified but do not skip them! 3 sets of 15…you got this!

Speed Work: So this week after lots of races and long runs we are going to do another “bench mark” type run. I want to see how fast you can run 1 mile. So go out and do a 1-2 mile warm up, rest for a few minutes, then run with your heart and do a mile as fast as you can. Cool down with 1 more mile then call it a day. 3-4 miles total. I want to see some super fast miles Crew! Do your warm up and cool down miles as slow as you want. All I want to see if that 1 mile time. Have fun with it!

It’s Monday y’all…LET”S DO THIS!


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