Days 19 & 20: Your Voice Your Story

Hey Crew! It’s the weekend and it’s time again…long runs, active recovery, and Yoga!

I hope you’ve got your long run plan in place, are well hydrated, and ready to go the distance!

I know you’ve heard me say it before, but I want you all to know that whatever your long run distance is…it is important! Some of us are training for half or full marathons, and others are training for the first 5K or 10K. No matter what distance you are training for, a long run is a key part of your week. Even 5K runners need to throw a long run in. These long runs help you build your aerobic threshold and give you the confidence to run your race strong!

Don’t be shy or feel like your long run isn’t as important as someone who is going longer.


Just like our pace is relative to our personal fitness level, so is our long run. Whether you are doing 3-5 miles this weekend, or 15-20 miles this weekend, it is JUST AS AWESOME!

Speak up and let us know what you’re plan is so we can cheer you on. Post when you are done so we can celebrate your success or commiserate with you on a run that might not have gone as planned. We are a family and we want to help you through these tough runs.

Scroll below “Your Voice Your Story” to see what the weekend’s workouts are and get links to all our Yoga options.

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Just like our distance and pace is relative, so is our story. Each us of has a story of why we are here, where we want to be, and our achievements and struggles along the way. Your story can inspire others and we want to hear it.

Lately, with school starting again, Moms on the Run kicking off soon, and just craziness in my household, I’ve been short on time and our daily posts have suffered.

Jan Peischel came up with a great idea I’d like to share and get your feedback on.

Since each of us have a story, and our stories inspire others, how about sharing your story with the rest of our #CoreCrew family? Here’s the skinny, send me a personal message or email with your story and I will save them for a day when I can’t get to writing us a motivational daily post. During those times, I can dip into our story bank and use them as motivation for others. This is not “required” but I would love to read them ALL! Your story can include why you believe strength work is important for you fitness and your running goals, your struggles, your accomplishments, and anything else you feel is important. The only rule, STAY POSITIVE! If you send me sad stories of why you can’t get it done, I probably won’t use it. This is to motivation and inspire others so tell us why you love your #CoreCrew family and how we have helped you achieve your running and fitness goals! 🙂

Please send your story to me in a separate file so I can save it outside of FB messenger. Feel free to include photos or whatever else you would like.

I love this idea and hope you do too! 🙂

Send me a Personal Message here (please send a file)

Or send me your story in an email to

I would love to hear your thoughts on this idea and the more stories the better! I will use them all eventually. 🙂

Weekend exercises and workout info:

As always, our weekends can be switched up to work with your schedule so if you need to go long on Sunday, throw in a short shakeout run or some Yoga on Saturday to get your muscles ready to go long.

Day 19 exercises: Long Runs + Other good stuff

  • Warm up with Hip Hurdles, Leg Swings and some drills (Click here explanations for some great pre-run drills (Butt Kicks, High Knees, Bounding, Grapevines, Slow Skips, Lateral Bounding, and Hamstring Extensions)
  • Long Run
  • Wall Sit – :60
  • Legs Up the Wall – 5-15 minutes
  • 7 Key Stretches for Runners

Day 20: Active Recovery and/or Yoga

Let us know what you have on your schedule so we can cheer you on! Remember…it doesn’t matter how long you go…or how fast you go…if you’re running…you’re a runner! So get up and go run Crew!

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