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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2 thoughts on “Day 28: Three More Days!

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