Day 12: Get Fruity

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Hey Crew, sorry this is coming out a bit later today. I actually slept in a bit which is nice but it only happened because my that is on fire and I can barely swallow. Brandy, it’s not nice to send your sick germs to Florida… 😉 Kidding of course….and at least it’s just my throat so far. And the show much go on…

It’s fruity Friday again and that means extra servings of all the colorful yumminess that comes in fruit form! What’syour favorite way to get fruity?

Heel to Butt Kicks – Ok so one of my coaches uses this exercise as a drilll before speed work. It is similar to butt kicks but not exactly the same. I meant to do a video for you before today and honestly, I forgot. So you can do regular butt kicks for now, and I will work on getting a video up by this afternoon some time for you. 🙂

Day 12 exercises:

  • 100 High Knees (25 x 4)
  • 200 Heel to Butt Kicks (50 x 4)
  • 100 Jumping Jacks
  • :60 Plank

Bonus: Stretch it out before long runs! – 7 Key Stretches for Runners

Hope you took some time on Wednesday to think about your long run and make a plan to get it done.

Where will you run? Who will you run with? How many miles will you go? What are you fueling and hydration needs for the distance you are planning?

Thinking about these things in advance will help you feel more prepared and more likely to fit it in your busy schedule. Because whether your training for a 5K or a marathon…. the long run should ALWAYS be a staple of your weekly schedule. “Long run” means different things depending on where you’re at…long run can mean 4-5 miles, it can mean 18-20 miles. or anywhere in between. It’s all relative to where you are, and what you are looking to achieve.

So take time to think about it…and have a fruity Friday! 🙂

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