Day 12: Do What You Don’t Want To Do

Jordan Hasay Gate 2018Yesterday I posted this picture of 26 year old Jordan Hasay, who came in 3rd at the 2018 Chicago Marathon and took 2nd place at yesterday’s Gate River Run 15K Championship. This was taken as she started to climb the GreenMonster at the Gate River Run 15K.

Some of you thought she was too skinny, or too young to compare to yourself…and yes she’s thin and she’s young, but maybe you’re missing the point? Come on Crew…the point is her strength! Her arms, legs and core are extremely strong and her dedication to her strength training is apparent!

You can check out her Instagram and see how much time and effort she puts into strength training. She loves to run and she’s good at it but she knows that unless she is strong enough to power through long races and up hills she will be caught…and she won’t bring home the big prize.



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How does this relate to us? We’re not that thin. We’ll never be 26 again. We’re not elite runners battling to break the tape…but none of that matters.

We can emulate what elite runners do. We can take a page out of their training, follow their lead and we can get stronger and faster. No, it won’t make us run 5 minute miles. But it will help us power through those long runs and up those tough hills. It will allow us to run faster and longer than we do now.

It’s all relative Crew. We can always improve and we do it by making smart choices about our training.

It means making the time for our strength work.

It means we might have to cut our run short by a mile to do our squats, deadlifts, planks and wall sits.

That means doing what we don’t want to do. Let’s start now!

Day 12 exercises: 3 sets of 20 (“how to” videos below)

  • Plank Challenge Day 12 – Plank Side Dips (:60 or :30 x 2)
  • Inner Thigh Leg Lift (each side)
  • Squat with Side Leg Lift (each side)
  • Balance and Reach (each side)
  • Wall Sit – :60
  • Bridge – :60

Bonus: Burpees – 3 sets of 10 (see video below with beginner burpee/low impact option)

Speed Work: Fartlek Running Workouts 5K to Marathon – This is a fun workout that we can all do and YES, you should be running 6-8 miles to train properly for your fastest 5K! No matter where you are in your training, speed work is essential to getting faster and to making those long weekend runs easier! Don’t skip your speed work!

Fartleks are “speed play” meaning your pace will vary. Don’t hold back though. Make it fun and push yourself!

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Day 12 “how to” videos:

Plank Side Dips (AKA Side Plank with Hip Dip): You can do this as a high plank with straight arms or low plank of forearms

Inner Thigh Leg Lifts:

Squat with Side Leg Lift:

Balance and Reach:

Wall Sit:


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