Days 21 & 22: Run the Mile You Are In

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You’re training for a 5K, 10K, Half Marathon, Full Marathon…and your long run is just under half the distance you need to cover on race day…

You’re getting close to the end of your long run and are feeling proud of yourself, until a thought pops into your head: “HOLY CRAP. One day my long run is going to be DOUBLE this mileage. There. Is. No. Possible. Way.”

After having a slight panic attack, calm down and remember – run the mile you’re in.

Runs become unenjoyable very quickly when we think too far ahead of ourself. When we’re on mile one and start allowing ourself to get nervous for the next 2, 5, 9 (or 15…) miles, we lose the joy that we could have found in that first mile and every mile that’s coming after.

Keep this in mind during your long run this weekend and see how much more fun you have. Take it one step at a time.

As the miles fly by, despite the niggles, despite the exhaustion, despite the “I’m so ready to be done” feeling…push through by allowing that buzz of excitement to rush through your body.

Instead of allowing the bit of anxiety that accompanies long runs and thoughts of the upcoming miles consume you and suck the happiness from your run, let yourself get excited, Get lost in your thoughts or conversations with your BRFs.

Think no further than the next step forward, take in the beautiful surroundings, run as slow as a snail if the niggles start and don’t worry about your pace. Give your full attention to each mile which also helps you listen to your body more deeply.

When we’re not so worried about the miles that lay ahead or so over-consumed by music, we’re able to notice when we need to slow down, when our body is telling us to speed up, when our form is off and hurting our knees, hips or legs.

We simply notice more. About ourself. About our thoughts. About the people, buildings and beautiful nature around us.

Enjoy each and every mile, thinking of them as individual pieces that fit into a larger picture. Don’t overthink, anticipate or get scared. Just run. This process of being in the moment is what’s ultimately going to power you through 3.1, 6.2, 13.1 or 26.2 miles.

Take your miles one mile at a time. Let yourself bask in feeling proud of the miles you run, despite the longer runs that loom in the future. Let yourself feel the unexplainable happiness that running brings and push aside any of the doubts and nerves that are wanting to creep in.

Believe in yourself and that belief will carry you through the miles. One step at a time and one mile at a time, you’re getting closer to reaching your goal.

Run the mile you are in and savor each and every moment.

The weekend is yours and you decide how it goes. Go long on Saturday and get in some active recovery/yoga on Sunday, or switch it up and do a short shake out run on Saturday or spend some time loving your legs and getting them ready to go long on Sunday with some yoga and stretching!

Day 21: Long Run

  • Leg Swings & Hip Hurdles – see “how to” videos below
  • Long Run – No matter how many miles are on your schedule, this is still YOUR long run. Don’t compare your miles OR your pace to anyone else. Enjoy every mile!
  • :60 Wall Sit
  • Legs Up the Wall (5-15 minutes)
  • 7 Key Stretches for Runners

Leg Swings

Hip Hurdles: The video below uses a hurdle as a prop to swing you leg over, but it’s not necessary. You can use a chair, the side of your bed, anything that you can reach up and around, or if you are out on the road getting ready to run, you can just “pretend” there is a hurdle there. Pull your leg up and over as high as you can to activate your hips and get them ready to move!

Day 22: Yoga for Runners / Active Recovery 

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Day 20: Arms & Abs!

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It’s finally Friday! Time to work our arms and abs!

The main benefit of core strength for runners is increased stabilization in our torso. Our core muscles – chest, back, abs, and obliques – keep our torso upright when we run, and reduce “wobbling” when moving our arms & legs.

Core strength allows the pelvis, hips, and lower back to work together more smoothly, with less rocking & thus, less excess energy expended. Core strength also significantly improves balance, meaning that you recover quickly from missteps small & large.

Core strength is especially important for distance runners. Towards the end of long runs or races, when we are extremely fatigued, our form begins to suffer. Poor form not only slows us down, it also opens us up to injuries. If you are familiar with that lower back ache, building up core strength will help to maintain good posture, and reduce the pains that result from poor posture and lots of time on our feet.

we know core strength is important, but what about our arms? The driving forces in running come primarily from the muscles of the lower extremity and core. However, if a runner is weak in their upper body, there is an imbalance of strength, and they won’t be as efficient.

The most important time we need to rely on our arms is towards the end of a race or long run. Our arms account for about two to three percent of the forward velocity. Pumping our arms during those final miles could make the difference between a slow finish and a good race!

Even with all this, most runners still don’t give their arms and abs enough love, so today we are showing them ALL the attention. It won’t take long, but it will be effective.

Let’s get to work Crew!

Day 20 exercises: Arms and Abs 

  • 30 Front and Side Arm Raises
  • 50 Arm Circles (front and back)
  • 50 Tricep Overhead Extensions
  • :60 Plank
  • 30 Oblique Crunches (each side)
  • 30 Ab Sit Ups with Dumbbell Twist
  • 50 Stadning Side Crunches (each side)
  • :60 Plank

Bonus: #SuperPlank – I know we’ve already done a couple planks but hey….they are SO good for us, so let’s push a little bit harder. This will only take 4 minutes but will fire up our arms and our core to finish out a great day with a BANG! 🙂

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Day 20 “how to” videos:

Front and Side Arm Raises: Great strength work to give us power and stability in our arms and shoulders.

Arms Circles (front and back): Go right into these after the front and side arm raises. Your arms will be sore but hold on and push through! Keep those arms nice and tight and keep the circles small and focused.

Tricep Overhead Extensions: The most important arm muscle for runners is our triceps. Our triceps are the muscles that help us push our elbows backwards so we can propel ourselves forward. You can do these sitting or standing, whichever works best for you.

Oblique Crunches: Oblique crunches are a great way to improve your overall core strength and tone up your abdominal muscles with an emphasis on our love handles.

Ab Sit Up Twist with Dumbbell: Adding a twist with a dumbbell will make this exercise a little tougher but it will pay off. Power through it and feel the burn in your abs and obliques!

Standing Side Crunch: This exercise is great for our external obliques and is great for your posture.

Plank: Finish off your day with a strong plank!

Days 18 & 19: Strong Legs & Arms

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Strong legs and arms are essential for running strong! Wednesday is another tough workout but once we will push through it and come out smelling rosy we can take it easy on Thursday. 🙂

Day 18 exercises: Legs & Arms

  • 40 Stability Ball Glute Bridges (you can do this exercise without a SB if you don’t have one, don’t just skip it!)
  • :60 Wall Sit
  • 30 Weighted Hip Lifts
  • 30 Stability Ball Leg Press
  • :60 Wall Sit
  • :60 Plank
  • 30 Front & Side Arm Raises
  • 50 Arm Circles (front & back)
  • 40 Upright Rows
  • :60 Plank

Bonus: #RunnersLunge – Wednesday & Thursday! Wednesday is a tough workout but I think you have a little more in you so before you wrap it up, drop into a nice Runner’s Lunge stretch the n repeat again on Thursday after your Quick & Dirty Countdown Workout.

:30 each side

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Speed Work: Speed Ladder – Fun speed workout this morning starting with quarter mile, pushing a little farther to a 1/2 mile, working up to a mile then heading back down the ladder to a quarter mile again. Wednesday’s are a great day for speed work!

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Day 19: Quick & Dirty Countdown Workout – 1 round is good, 2 rounds is better, 3 rounds is #BEASTMODE!

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Day 18 “how to” videos or images:

Stability Ball Glute Bridge: With or without a stability ball…but if you have a stability ball, use it!

Wall Sit: Wall sits target the entire thigh area, your quad, your inner thigh, the back of the leg, the hamstring, and your gluts.

Weighted Hip Lifts: You can do these from the floor or on a bench. Using a bench will require more power in your hips.

Stability Ball Leg Press: These are similar to the glute bridge except we are bending our knees and pressing down with our heels. Similar but different!

Front and Side Arm Raises: Great strength work to give us power and stability in our arms and shoulders.

Arms Circles (front and back): Go right into these after the front and side arm raises. Your arms will be sore but hold on and push through! Keep those arms nice and tight and keep the circles small and focused.

Upright Rows: The upright row is a weight training exercise performed by holding a grips with the overhand grip and lifting it straight up to the collarbone. This is a compound exercise that involves the trapezius, the deltoids and the biceps.

Plank: Are you getting stronger and able to hold your plank longer? I think you are stronger than you think and can hold this :60 plank. Don’t give up on yourself hold strong!

Evergreen Pumpkin Run: Take Home a Medal and a Pumpkin!

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Have a Halloween costume you’ll only wear once? Why not make use of it again and come out for a fun, pumpkin lined Halloween race? The annual Evergreen Pumpkin Run is coming up on Sunday, October 29th at 8am!

This annual Halloween race features 10 mile and 5K courses through a beautiful cemetery with pumpkins lining the course that you can take home after the race!

There’s a costume contest with three top winners taking home a $50 1st Place Sports gift card prize. Costume categories include scariest costume, funniest costume and best overall costume. Three chances to take home a prize plus a beautiful Halloween medal for ALL finishers of the 10 mile AND 5K race!


Before or after race, stop by Tropical Smoothie Cafe and try the Green Apple Matcha and the PB Apple Power Up smoothies one last time to make your whole body feel good. Or try the power trio! These are mouthwatering smoothies that are good for your
muscles too. Order through the Tropical Rewards App today! #Hurry #GetItBeforeItsGone #SeriouslyHurry because these seasonal items won’t stick around!

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Oh yeah, cranberry is officially in season and starting October 30th, Tropical Smoothie Cafe is bringing out the cranberries! Taste deliciously sweet smoothies or a
handmade flatbread to get yourself into the holiday spirit.

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All of this yumminess is available at any Tropical Smoothie Cafe location. Click here to find a location near you then #MakeYourMove at the Evergreen Pumpkin Run 10 miler or 5K and wind your way through a spooky cemetery course to the finish line to collect your medal!

Let all your friends know you’re running by joining the Facebook event page and get more info about 1st Place Sports, Tropical Smoothie Cafe and the Evergreen Pumpkin Run below! Don’t wait to sign up…register today!

1st Place Sports:

Tropical Smoothie Cafe:

Below are some pics of me and my Crew from last year’s Pumpkin Run. We had a blast and can’t wait to run again this year. Hope to see you at the race!

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Days 16 & 17: Earn Your Body!

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We don’t work out just to lose weight…we work out to get healthy, to look better…to feel better! We workout to run stronger, and longer! We work out to live long healthy lives with the ones we love…we have to earn the body we want!

Monday’s we work hard and today is no exception. It’s time to put on our big girl panties and get it done! Don’t worry…today’s workout might be tough, but tomorrow we will take it easy so just keep that in mind when you want to quit…and power through it!

Day 16: Legs & Core – Try to follow the exercises the way they are set up. Break the squats into sets of 20, take a small break then get right back to work.

  • 140 Squats
  • :60 Wall Sit
  • 40 Weighted Hip Lifts
  • :60 Wall Sit
  • 30 Clams (per leg)
  • :60 Wall Sit
  • 40 Lunges with Rotation (Alternate legs 40 total not each leg)
  • 30 Bottoms Up
  • 30 Ab Sit Up + Twist with Dumbbell
  • :60 Plank

Day 17: Tuesday Quick Workout – Nice and easy today Crew! We want to get in some activity but also want to keep it easy so we recover well from our tough Monday workout.

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Speed Work: Speed Ladder with easy jog – This week we are stretching out our speed work with some longer distance in the middle and easy jogs in between. This type of speed work will teach us how to pace ourselves to get through the entire workout. Don’t go out too fast in the beginning. You want to finish the entire workout with a very similar pace for each speed interval so pace yourself! If you’re not sure what your 5K pace is, reach out to me and let’s chat. I can help you find the pace that is right for you. You might be surprised…maybe it’s a little slower than you think!

Another key point…this says 1-2 mile warm up and most people will do 1 mile and go right into their speed work. But I’d like you to think about a normal run for you. When do you start to feel good? Does it take a mile? Or does it take a little more time? For me, it takes 3-4 miles to really start feeling good and to be able to pick up the speed. Think about it and plan ahead so you have time to get in a good warm up AND a good cool down!

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Day 16 “how to” videos:

Squats: You know how to do these and although the number is getting higher, I would prefer that you stick with traditional squats for the entire 140 today. Work those legs in the same fashion and really feel the burn in your quads, hamstrings and calves.

Weighted Hip Lifts (Thrusts): This exercise can be done with our without weights. If you’ve done the exercise before and are confident about your form, add a medicine ball, barbell or dumbbells to add some extra weight. Place the weight right on your hip/groin area but DO NOT sacrifice form!

Clams: The clamshell exercise targets the glute and hamstring muscles and also builds strength in our pelvis which which gives us more stability while we are running. If this exercise feels too easy, add a resistance band around your knees.

Lunge with Rotation (alternate legs): A forward lunge rotation while alternating legs strengthens the legs, hips and core! The rotation develops and strengthens basic motor patterns and makes the exercise very functional. Keep the rest periods short for a great conditioning workout. Once again, if the exercise feels too easy, add a small weight like a medicine ball and hold it with both arms close to your torso.

Bottoms Up: Bottoms Up is a killer ab exercise for our core and the lower abdominal region especially. While you try to reach the ceiling with your feet your abs work like crazy.

Ab Sit Up + Twist with Dumbbell: Adding a twist with a dumbbell will make this exercise a little tougher but it will pay off. Power through it and feel the burn in your abs and obliques!

Plank: Finish off your day with a strong plank!

Days 14 & 15: Let’s Go Long!

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Weekends are for long runs! Racing, training runs, recovery runs, fun runs, back to back runs…sound crazy? Oh come on…you know you’ll be getting up early to go run too!

I’ve got all my clothes and gear ready for a very early morning tomorrow. Last long run on the training schedule for the New York Marathon…22 miles is coming up! Since the first half marathon of our fall season is tomorrow morning, we decided to make our last long run fun, and start with a 9 mile warm up before the Marine Corp Half Marathon. Nice and easy pace all the way! 🙂

As we all know…but sometimes need to be reminded, ALL runs are great runs no matter the distance. Whatever your long run is…3 miles to 20 miles…it’s just as awesome and just as important so don’t be shy or think your miles don’t deserve an applause! We celebrate EVERY SINLGE MILE!

So share your plan with the Crew because we want to cheer you on! No strength this weekend, but we  always want to stick with our post long run routines. Don’t forget to love your legs the rest of your body after pounding the pavement. Stretches and yoga links are below.

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Day 14: Legs Swings & Hips Hurdles + Long run + Legs up the wall (5-15 minutes) + Rolling & 7 Key Stretches for Runners

Day 15: Active Recovery + Yoga for Runners (Yoga options are below) – The key to a good week after a long run is being active the day after. Sitting around being lazy and inactive leads to tightness in our legs and the DOMS (Delayed onset muscle soreness) that you hear runners talking about. It’s not always completely avoidable…but we can make it less  pronounced and give our bodies a chance to bounce back quicker by getting up and moving!

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Day 13: YAY for FRIDAY!!!!

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What a week! We’ve had some awesome workouts and some amazing runs…but I am so glad it’s Friday! Today’s workout is all about arms and core…let those legs rest but DO take an extra few minutes rolling and stretching them out!

What are your weekend plans? Long run? Racing? Something else fun? Share your plans so we can cheer you on! But first…let’s knock out our last workout for this week!

Day 13: Arms & Core – Similar arm exercises from Monday and Wednesday. If you are sore, that means your doing it right. Power through it Crew! New exercises coming next week! (“How to” videos are below)

  • 30 Tricep Overhead Push Ups
  • 30 Inchworm + Shoulder Taps
  • 30 Side Push Ups (each arm)
  • Plank – :60
  • 30 Bottoms Up
  • 30 Lying Leg Raises
  • 30 Oblique Crunches
  • Plank – :60

Bonus: We haven’t done a lot of bonus stuff yet this month because of “hard” days are pretty full and I want to keep our “easy” days easy. But on Fridays we need to take those extra minutes to show our legs some love so today’s bonus is rolling and stretching! I want to see pics of you and your roller or your favorite stretch!

7 Key Stretches for Runners

“How to” Videos:

Tricep Overhead Push Ups:

  • They build incredible shoulder and upper body strength
  • They’re awesome for balance
  • They help strengthen your core and glutes
  • They make you feel like a (really strong) kid!

Inchworm + Shoulder Taps: Strengthens our arms and abs plus helps us gain flexibility and mobility in our hamstrings.

Side Push Ups: Excellent move for our triceps which tones our arms and builds strength for that end of the race push when we need our arms to help get us over that finish line!

Bottoms Up: Bottoms Up is a killer ab exercise for your core and the lower abdominal region especially. While you try to reach the ceiling with your feet your abs work like crazy.

Lying Leg Raise: In general, leg lifts target your core, focusing mainly on your abs and hips.

  • Target the Rectus Abdominis. …
  • Work the Obliques. …
  • Emphasize the Hip Flexors.

Oblique Crunches: Oblique crunches involve rotating the torso slightly to engage the muscles on the side of the abdominals.

Planks: The key with the plank is to engage you core muscles in the right way so that through the effort of balancing and stabilizing your body, you are giving your core muscles a fantastic workout. And if you don’t think you can get a good workout by holding still, just wait until you try to hold a plank for 30-60 seconds… you’re going to feel it!