Hey Crew it’s finally Friday! After a very long week…it’s almost time to relax, recoup, and go long! Isn’t everyones idea of rest and relax a long run?? 🙂 Making this a quick post because I am meeting Meghan for a 10 miler at 5a and I need to get some sleep!

Arms…while they are often ignored by runners, they are also the last piece of the puzzle when sprinting toward that finish line. Strong arms that can carry us through when our legs are tired and our breathe is shallow and strained are worth the effort!

Let’s do this!

Day 15 Plan:

• Quick Morning Workout and Quick Before Bed Workout
• Day 15: Arms – 2-3 x 10
• Bonus: Roll, stretch, hydrate and plan a good meal for long runs!

Quick Morning Workout and Quick Before Bed Workout:

Day 15 exercises: 2-3 x 10

• Front and Side Arm Raises
• Upright Row
• Shoulder Press
• Renegade Row
• Plank – :60 or more!

Bonus: MAKE time to roll and stretch today Crew! Keep your water bottle handy and plan a good meal to be ready to go long over the next couple days.

On that note…what’s your long run plan for this weekend? Anyone racing? Tell us your plan so we can cheer you on!