Run Jax Labor Day 5K!

Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a annual national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.

Most people know Labor Day as an extra day off of work. Fewer know the holiday comes from a time when the government was laying off workers.

It all started with a bad recession in the early 1890s that reduced demand for railway cars, prompting Chicago railway magnate George Pullman to lay off workers and reduce wages. Many of his workers went on strike. The sympathetic American Railway Union refused to handle Pullman cars, hampering commerce in many parts of the country.

Pullman workers started their strike in May 1894. The following month, Congress passed legislation making the first Monday of September a day to recognize workers!

You work hard all year long and you deserve a break. But instead of drinking too much, eating too much, and being lazy and adding on pounds, start your day with a fun 5K brought to us by 1st Place Sports and Tropical Smoothie Cafe!

By starting your day with some exercise, you will increase your endorphins, burn some calories and feel good about taking it easy and having a good meal later in the day!

This race starts from 1st Place Sports on Baymeadows Road and winds through pretty neighborhoods with cheering fans and ends back at 1st Place Sports. But crossing the finish line is just the beginning of the Run Jax 5K festivities. When you’re done running or walking 3.1 miles you’ll grab your finisher medal and a bottle of water then stick around for the HUGE post race celebration!

Race Highlights:

  • Drawings For Prizes
  • Huge Post-Race Celebration
  • Technical Shirts to all Participants
  • Prize Money & Age Group Awards
  • Custom Designed Finisher Medals

After the party, you might head home to get ready for family Labor Day get togethers, but if you don’t have somewhere to rush off to, stop by Tropical Smoothie Cafe for a delicious, healthy sandwich and a energy restoring smoothie!

Click here for Tropical Smoothie Cafe locations near the event and tons of menu options!

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Race details:

If you haven’t already signed up for this race, do it now and come run a fun 5K with me on Labor Day!

RunJax 5K One sheet

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Day 30: Final Day Switch Up!

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One more day Crew! This has been a hard month all around with back to school, back to reality and a tough workout month.

So to end the month on a high note, we’re switching it up again and going back to an old core favorite of mine. Hope you love it!

1 round or 2…totally up to you and how bad you want those strong abs!

Day 30 Plan:

  1. Weigh in Wednesday – Just a check in you don’t have to post!
  2. Morning Workout Routine (#MWR) and/or Coffee Break Workout (#CBW)
  3. Day 30 Workout of the Day – See below for our “Switch it up” Workout
  4. Speed Work – This should be happening today or tomorrow at the latest if you go long on Saturday or Sunday!

Day 30 Workout of the day: Y’all remember this one right? It’s been a while but it’s a good workout. You can do this!

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Speed Work: Click here for Monday’s post and scroll down for this weeks speed work! If you did this one last week, I want to see consistent splits this week! If you’re trying it for the first time, remember that this workout is not meant to be at top speed. You want to pace yourself and FINISH the workout! Keep each 1/2 mile repeat at your consistent 5K pace then take a 2 minute rest in between each set. AND the better the warm up…the better you will feel during your speed work. AND don’t speed your cool down!

We’re wrapping up the month so time to step it up and FINISH STRONG CREW!!!

Day 29: Squats, Push Ups & Sit Ups!

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I know you don’t want to do all day squats and push ups so making things a tad easier and throwing a different workout at you.

10 Rounds! 5 Push Ups, 5 Squats 5 Sit Ups!

So 50 of each. These should be done all together with very little breaks in between.

Day 29 plan:

  • Morning Workout Routine and/or Coffee Break Workout
  • Day 29 – Squats Push Ups & Sit Ups – 10 rounds of 5 each
  • Bonus – Another set of 10 rounds – 100 of each exercise!
  • Speed Work – When do you plan to get your speed work in? Click here for Monday’s post and scroll down for this week’s workout!

This should make today a lot less anxiety inducing for many of you and hopefully inspire you to get up and get moving because…it’s been crickets in here lately.

Don’t quit on us now…only two more days left in August!

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Day 28: Three More Days!

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Can you believe August is almost over??? Time goes by crazy fast but we have 3 more days in August to BRING IT!!! Don’t let up now…don’t sit down and wait for a new month…don’t let these days go by without building your stamina and strength!

On top of being the last few days of the month…it’s Monday and you know how we do it on Monday…We DOMINATE!!

Ready to dominate Monday and kick off the last week of the month with a BANG? I am!

I know our Monday exercises are not your favorite…but this is the last Monday so suck it up and get it done Crew!

In the spirit of Dominating Monday and setting the tone for the week, I wanted to share one of our #CoreCrew running stories. I love the “versions” of herself as she has transitioned through the decades and how running has changed for her over the years. I love how she started and how she has continued and I think this is a great story for us as we remember that we are not runners just for today….we are runners for life!

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“Life isn’t about finding yourself, it’s about creating yourself.”  I like this quote because it encourages me to learn from my experiences (good and bad) and then create the best version of myself that is right for this moment in time.  So, here’s my running story:

V 2.0 (my 20s) The Carefree Runner – I started running because I liked a guy who was a runner; I kept on running because I liked the way it made me feel.

V 3.0 (my 30s) The Counter-Culture Runner – I started doing a few 10Ks and half-marathons but resisted following a training plan because it seemed too rigid and took the fun out of running.  Eventually, I stumbled upon a Jeff Galloway training plan that suggested running for time, instead of miles, and it finally clicked for me.  Instead of running 6 miles, I’d run for 60 minutes which sometimes took me farther than 6 miles and other times less than 6 miles.  Using Jeff’s plan, I successfully completed the Big Sur Marathon in 2001.  I was firmly hooked on running and training.

V 4.0 (my 40s) The Peaks and Valleys Runner – The Peaks:  Running taught me endurance (physical and mental) and sparked a desire to try new things, including a triathlon, summiting Mt. Rainier, biking from Seattle to Portland (206 miles) in one day, jumping out of a perfectly good airplane (tandem skydiving) and other assorted adventures.  The Valleys:  I didn’t adequately balance my running with strength and flexibility training.  I was lackadaisical about warming up before a run.  I got injured and didn’t let my body sufficiently heal.

V 5.0 (my 50s) The Thoughtful Runner – I’m taking my injury rehab seriously and staying positive.  If I could tell my former self three things, I’d say:  1) Listen to your body, know the difference between hurting and being injured; 2) Find balance in your workouts, training isn’t one size fits all so find a plan that’s right for you but don’t be afraid to mix it up occasionally; 3) You’ll never be perfect, so do the best you can with what you’ve got and you’ll find happiness.

Thank you for sharing your story Becky! I’ve enjoyed getting to know you over the last year and am looking forward to getting to know you more as you work your way through your current health and injury situations. Reading your story helped me remember that it’s not just about what is happening today…it’s about being healthy and strong for life! xoxoxo

Day 28 Plan:

  • Meatless Monday!
  • Morning Workout Routine (#MWR) and/or Coffee Break Workout (#CBW)
  • Day 28 exercises – 2-3 x 10
  • Bonus Core Work
  • Plan your weekly speed work

Morning Workout Routine & Coffee Break Workout

Day 28 exercises: 2-3 sets of 10

  • Goblet Squats
  • Dumbbell Swing
  • Helicopter
  • Suitcase Carry
  • Forearm Plank (3 x :30 or more)

Day 28 “how to” videos: In case you are new to the Crew (Michelle Charles 🙂 ) or you need a reminder for these exercises, please click here and scroll down for “how to” videos for each of today’s exercises.

Bonus: Russian Twists with weight – How many? This is one of my favorite exercises and you can do A LOT of them. Throw in a set of 50 for each round of core work today…then do one more round when you’re done for a total of 200 Russian Twists!

Speed Work: 800M repeats – Yes this is the same workout we did last week but it is a good one for all distances and it’s a great idea to do the same workout again and get better at it! Here’s how it and why they work so well…

In the last 800M (1/2 mile) of a 5K, the last mile of a 10K, the last 5K of a half marathon, and the 10k of the marathon, YOU have to show up.

You have to be ready for it to hurt. You have to know how to push through that; you have to REMEMBER a time when you did. You have to watch failure lure you to the dance floor and turn it the F down. If you let fatigue beat you once, it will beat you again. Maybe not in the same way, but it consistently tries. When you feel this again, it will be when it counts, and you have to KNOW that you’re better.

This workout is all about chasing that 800m repeat effect: It’s learning how to fight fatigue and battle the breakdown that will come when you’re pushing yourself hard. When you come around the last curve of your final 800M repeat, knowing you finished what you started, you will understand the reason behind speed work. When you finish that goal race and the jet-power showed up, it will be because YOU called for it.

The endorphins want to be chased, and the effect they reward you with is not to be missed.

Workout: 800 meter repeats (1/2 mile repeats) – The # of repeats you do will depend on the race distance you are training for.

  • 5K – 800M x 4
  • 10K – 800M x 5
  • Half Marathon – 800M x 6
  • Marathon 800M x 8
  1. Start with your warm up of 1-2 miles. This also depends on you. I prefer a nice long easy warm up and always shoot for 2 miles. In reality, I would love a 3-4 mile warm up because that’s when I really start to feel good!
  2. Take a few minutes to stretch and do some warm up drills like hip hurdles, butt kicks, lunges, slow skips, side skips, bounding, etc…
  3. Go into your workout – take a 2 minute rest in between each 800 meters (1/2 mile). Do NOT take longer than 2 minutes. Force yourself to keep going without letting your heart rate come all the way back to resting.
  4. Finish your full workout.
  5. End with a nice easy 1-2 mile cool down.

Speed work is not for the faint of heart….but you are a runner. There is nothing that you cannot do when you set your mind to it! Chase those endorphins and feel the amazing effects when you finish what you started!

Contest Winner: So last but certainly not least….our tank winner from Thursday! Great job to everyone who got their workout in on Thursday and posted an extra plank and wall sit photo. Our drawing included: Annette, Wendy, Mellisa, Gwen, Rose, Jan, Meghan, Brigid, Julie, Jennifer Stoner, Carla, Jessica Clark, Jennie, Kristy, Valeryia, Jennifer Ortiz, Marci, Pam, Jeanette, Sharon & Martin

I used a random name generator to pull our winner… and the winner is….

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Congratulations Kristy! I will get your new tank in the mail to you ASAP. 🙂

That’s all for now Crew. Remember….it’s time to DOMINATE MONDAY!!!

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Day 25: Switching Things Up!

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Lots of core this month and very little arms…so I thought we’d switch things up today and focus on a little arm action!

Super simple workout that we’ve done many times before, just grab your weights and get moving!

Day 25 Plan:

  • Fruity Friday! – Been slacking on reminding you about our food challenge some this month but kudos to many of you are following right along anyway. Today is fruity Friday so eat a serving of fruit at every meal!
  • Morning Workout Routine (#MWR) and/or Coffee Break Workout (#CBW)
  • Day 25 exercises – Switch it up for #SEXYARMSWORKOUT
  • Bonus: Roll! This should be something you start adding several times a week if not more but today we’re making it your bonus. Take a few extra minutes to roll out those legs and get ready for long runs this weekend!

Day 25 Exercises: 1 round of this routine will have your arms feeling stronger. 2 round means #BEASTMODE! If you’re not sure of an exercise let me know and I will get you a “how to” video for it or show you how to do it myself. 🙂

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Day 24: Contest!!!

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Lisa Marie CoreCrew Tank

Hey Crew, it’s time for a contest! I received an extra pink #CoreCrew tank just like the  one our lovely Lisa Marie is modeling here for us (size medium with no name on back) and I wanted to give it away so here’s the deal.

Everyone who finishes today’s workout and posts a picture of their wall sit AND a bonus plank will be entered to win the pink #CoreCrew tank. Easy peasy. Day 24 exercises + wall sit and plank. Who’s in? I will choose a random winner using a app made just for contests so anyone who completes today’s exercises and posts has a chance to win.

Since there are so many of us and sometimes I miss posts, PLEASE tag me in your post so I don’t miss it.

I’ve gotten a few stories and they are AWESOME!! Keep them coming…they will ALL be used! 🙂

Another thought…Jennifer Stoner, where is our “We’re in this together” tank? We need to keep that moving so we can get it around the work to all our Crew members!

Let’s get to work! 🙂

Day 24 exercises: 2-3 sets of 10

  • Morning Workout Routine (#MWR) and/or Coffee Break Workout (#CBW)
  • Metabolic Up and Downs
  • Backward Heel Walking
  • Pistol Squats
  • Ankle Jumps
  • Wall sit – 3x :30 or more

Bonus: :60 Plank – take a picture of your plank and one wall sit and share in Strong to the Core for your chance to win a pink #CoreCrew tank!

Day 24 “how to” videos: Click here and scroll down if you need how to videos for these exercises.

The end of the month is getting close. Keep pushing Crew! I am working on September and we are going back to basics but don’t give up on August just yet!

Day 22: Squat City!

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Oh YAY…you’re favorite day! 🙂

Time for hourly squats and push ups Crew! Remember to start early and do what you can 10-20 squats and 10-20 push ups per hour. If you miss hours, that’s ok. Pick it back up as soon as you can and just keep moving forward.

Day 22 Plan:

  • Tiny Tuesday – Small portions!
  • Morning Workout Routine and/or Coffee Break Workout
  • Day 22 exercises
  • Bonus – Modern Moms Hips!
  • Speed Work – If planned for Tuesday – Click here and scroll down for this week’s workout
  • Your Voice Your Story – Don’t forget to send me those stories! – PM me a file here or email to

Day 22 Exercises:

  • 10-20 Squats per hour (or as many hours as you can from wake up to bedtime!)
  • 10-20 Push ups per hour (or as many hour as you can from wake up to bedtime!)

If you just can’t wrap your hear around doing squats at work, check out last Tuesday’s post for some great, discreet exercises to do at your desk.

Bonus: Modern Mom’s Hips – We’ve neglected our hips a bit this month so let’s throw in this quick burn to strength and tone our hips and glutes!

It’s already the 22nd of August…time flies when we’re having fun! I’d love to hear your thoughts and ideas about our September challenge. Exercises requests, areas you want to work on, challenge ideas you’d like to see us throw in….this is your challenge so help me make it great for you!

Not too much to think about today….so time to get to work! Make healthy, small portion choices and let’s make our way to Squat City!