November – Week 5: What do you do for fun?

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Last week of November and getting really close to the end of 2018. Where is the year going? Are you using your time wisely or are you wasting it?

Does seeing all the awesome races with tons of #CoreCrew personal records this past weekend get you excited? Does it give you motivation to follow in their footsteps and set some a new PR or finish a race you’ve been wanting to conquer?

The only difference between those who are reaching their goals and those who aren’t…is consistency! You know you’re no different than them right? You have what it takes to reach your goals. To run longer, stronger and faster….to be healthy and feel good, to make strides towards your goals. If you’re not seeing results, you’re not being consistent. There are no excuses or “reasons” other than you’re just not doing the work.

If you’re ready to stop making excuses and start making progress then let’s get to work!

Make your plan and finish November strong!

Think about your week and take a few minutes write down when you will get your workouts done. Plan for enough time to do strength work after your run. 10-15 minutes is a great starting point. Our workouts are below with links to videos to follow along with. You can also find printable copies of each routine in our STTC group files.

Each of the workouts below (or a mix of the workouts for each important area) should be done 2-3 times each week. Make time to love on your legs and hips before you go to bed by spending a little time rolling and stretching. As you make your plan for the week, think about your goals and how these steps will help you reach them.

Bonus: In addition to the workouts above we are going to have fun with Sally this week!

Can you hang with some Sally squats EVERYDAY this week? I can! We get a lot of single leg strength in our runner specific routines but we haven’t given our quads much sole focus lately so this week we are going to give them some love! This workout takes about 3 minutes so even on your days off, pull up Sally and get to squatting! Follow along with me below (video from earlier this year) or just google Sally squats and hit play!

Daily Sally Squats means daily posting so this will be a great way to stay motivated and accountable this week. What an ideal way to end the month so we go into the last month of 2018 on track and ready to end the year strong!


Speed Work: Don’t be like Fran

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You guessed it…we’re doing 800s this week! How many you do depends on your current fitness level and your distance goals. If you are training for a half or full marathon, you’re special…you get to do 1-2 mile repeats in the middle…fun! 😉

Start with a 1-2 mile warm up, take a minute to rest, then do your warm up drills and some strides (:20 – :30 sprints with a 1:30-2:00 rest in between), then go into your 1/2 mile repeats. Interval repeats below based on distance you need.

1/2 mile repeats (800 meters) should be done at around 5K pace. Start at the top end of your 5K pace and bring it down as you go. If you go out too fast…you’ll be like Fran!

Don’t be like Fran. 

If you are training for a:

  • 5K – 4-6x 800 @ 5K pace with :90 rest
  • 10K – 6-8x 800 @ 5K pace with :90 rest
  • 15K – 8-10x 800 @ 5K pace with :90 rest
  • Half Marathon – 4 x 800 @ 5K pace (:90 rest) + 1 mile @ 10K pace (2:00 rest) + 4 x 800 @ 5K pace (:90 rest)
  • Marathon – 4 x 800 @ 5K pace (:90 rest) + Mile x 2 @ 10K pace (2:00 rest) + 4 x 800 @ 5K pace (:90 rest)

Not sure how to do these workouts or still a little nervous about throwing speed into your routine? It’s ok to be nervous but I promise you if you just give it a go you’ll find out that you can do it and you might even feel pretty badass and definitely proud when you’re done!

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November – Week 3: The Slow Drip

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Odds are you’re here because you want to excel in your running and overall health and fintess. In today’s world of ‘overnight Instagram transformations’ there’s usually no mention of patience, consistency, hard work, dedication…we see the story of this amazing transformation from heavy to thin, from slow to fast, from doughy to rock solid and while our rational side knows it took time, we tend to forget that these transformations didn’t happen overnight.

These click bait stories cause us to make irrational decisions and marginalize ourselves, maybe even causing us to purchase the latest product or service that will speed things along and get us to our end goal faster. What goes unnoticed in a overnight success story is how hard those individuals had to work for that particular moment of glory.

Far too often, we have a tendency to quit when we don’t start to seethe results we want quickly when deep down we know that the key to our success lies in consistent hard work over a long period of time. It’s not glamorous and life gets hectic so we fall off the wagon then wonder why we are hitting our goal times or fitting into our favorite pair of jeans.

It’s no surprise that this week’s message is the same as last week, the same as the week before last, and again the same as the week before that. Consistency in doing the little things is the key to being successful in reaching our goals. In our case, a slow drip of consistent strength training and mindful eating is the key to getting stronger, running faster, reaching our target weight and smashing personal records on the road.

Consistency is King

This week we are looking at 2 tips from 101 Ways to Be a Better Runner. These tips aren’t new to us but sometimes a reminder can make the difference in making it happen.

Tip #18: Consistency, consistency, consistency!

Running well takes months and years of diligent work. Unfortunately, there’s no short-term fix or“get fast quick” plan out there. Running is a long-term sport and it takes athletes years – sometimes decades – to reach their genetic potential.

What you do today impacts what you’re able to do next week, which impacts what you can do next month, etc. Consistency is king and you’ll often get better results by adding a little bit of running and strength for a few months than trying to jump up your mileage over just a few weeks or shoving all your strength work into a few days. Small changes, made over a long period of time, will ultimately help you be a better runner.

I know it’s difficult to keep going when we don’t see results right away. Don’t give up. It takes months, sometimes even years to see big results. That thought can be daunting…but if you focus on small goals along the way, you will see changes in your body, your strength, your speed and you’re endurance. Be patient.

Tip # 78: Take naps.

I’m not recommending that you get lazy, but naps are a valuable tool in the runner’s recovery toolbox. Pro marathoner Ryan Hall calls them “business meetings” and they help him recover from the hard workouts and mileage that he puts in before his races.

Naps that are ten minutes or longer have been shown to have significant mental benefits like improved alertness, memory, and motor learning. The real napping powers come into play when you nap for 60-90 minutes.

These naps speed recovery and allow your body to rebuild from your workouts. That’s because these longer naps include slow-wave Delta sleep and REM sleep cycles, which is when your body gets flooded with Human Growth Hormone (HGH) – the best recovery aid that you could ever wish for.


You’ll probably guess that this is one of my favorite tips. I love to nap. I go to bed early, get up early and very often take naps mid-day. Most of you don’t have the option to nap as often as I do (sorry not sorry…) but you can plan to nap after really tough workouts or weekend long runs if you PLAN in advance. Make that nap part of the program so you don’t get sidelined as soon as you get home. Go ahead and work it into the schedule so your family knows that it’s an important part of the program.

November Week 3: The Slow Drip

Once again, this week we are sticking with the same workout schedule, feeding that slow drip that builds upon itself each day. I promised you a new strength routine last week, then was sidelined by a piriformis niggle that affected the entire left side of my body starting at my hip and going down my glute and into my hamstring. (It happens…as runners we will never avoid all injuries or all downtimes and in truth this was a good way to get me to take some downtime after a heavy training schedule.) PT instructed me to take a complete week of rest (from running and strength) and I have followed those instructions. I apologize that meant nothing new last week but am hopeful that I will be back to both running and strength work soon and will be working on that new routine for you. I have a follow up PT appointment today, am feeling good and am hopeful that I can return to my routine this week!

In the meantime, you have the plan. You have ways to switch it up and make it less monotonous or you can stick with the routines you know fit best into your schedule and lifestyle.

Below is the week’s outline with links to videos to follow along with. Speed work is also below. It’s Monday, so if you have’t already, it’s time to write down your plan for the week and of course…get in your Monday workout and start the week off right!

Week 3 Outline:

If you haven’t yet, you can print out pdf copies of each of these workouts to keep handy so you don’t need access to our You Tube videos. Often it is faster to use the printout, but don’t get sloppy and rush through your workout! Copies are in the files section of our Strong to the Core Facebook group.

Speed Work: Speedy Gonzales

Total of 4.75 miles with warm up, cool down and rest intervals. The workout and Garmin set up instructions are below.

This is a fun workout we’ve done before which allows us different speed for each interval. This workout requires you to think a little more about your pace in order to hit your goal times but it is a fun way to switch it up and add speed to your routine. This workout includes 2 miles (1/2 mile intervals with a quarter mile interval rest/jog in between) of speed work with the 1st and 3rd intervals at 5K pace and the 2nd and 4th intervals at 3K pace. If you aren’t sure what your 5K goal pace is, reach out to me and let’s figure it out. 3K pace will be a tad faster than 5K pace. It’s not an exact science but if you know you can run a 10 minute mile for a 5K than your 3K pace will be about :10 – :15 faster. As always, if you are looking for something more specific to your personal goals (maybe a longer distance race or more involved speed work) please check out my coaching page and let’s chat!

How will you incorporate this weeks “tips” into your routine. Consistency is the easy one…just keep doing what you are doing…or START being consistent with your workouts TODAY! Putting a nap into your schedule might be a little harder. But I bet if you plan ahead now to take a nice 30 minute snooze after your long run this weekend, you will make it happen! 🙂

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November 2018 – Week #2: Practicing Consistency in Training

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“I have been impressed with the urgency of doing. Knowing is not enough. We must apply. Being willing is not enough. We must do.”

~ Leonardo Da Vinci

We know what we are supposed to do. We have proof that it works if we do it. Be honest with yourself…no need for call outs or shaming…have you been putting in the work? Do you have good intentions but don’t get around to taking action? Maybe you do some of the work now and then but just aren’t consistent? We can have all the knowledge but just don’t get around to the “doing” part of things…

In the words of Da Vinci “we must do” and “we must apply” in order to see results.

Without a doubt consistency in our training is the most important aspect of success and forward progress. Athletes that are still active well into their golden years have one thing in common: they’ve trained consistently.

Schedule time for your workouts as you would any other appointment. Don’t work them in haphazardly; put workouts on your calendar or have a set time each day. Most often athletes who work out in the morning have greater consistency than those who work out later in the day. Things will often occur throughout the day to sidetrack your workouts, and this is less likely to happen in the morning.

Each workout should have a purpose. Train smart and train consistently. This series of small things brought together is what brings the results we crave. Those results can be a successful race, running without pain, hitting a goal weight, lifting a child or doing yard work all day without needing a few days to recover.

Our strength work can impact so many aspects of our lives but in order to see that impact, we must apply the knowledge we have and be consistent in its application.

This week we are sticking with the plan and practicing consistency in our weekly routine. Outline, links, speed work and a simple contest to help us practice our consistency are below!

Contest: This week we have a simple contest to help us practice our consistency . At the end of the week post that you have completed the weekly series with the hashtags #sqoosh and #consistency. By the end of the week our workout clothes should be a pile of sweaty awesomeness! To combat all the sweat, we are giving away 2 Sqooshbands!

Each Crew member who posts that they have completed the week’s series of workouts will be entered into a drawing to win a Sqooshband! You choose the style and colors and it will be delivered from our friends at Sqoosh. Contest runs all week ending on Sunday. The order of your workouts is up to you and you can post throughout the week but only your final post with the completed series will count towards the contest.

This isn’t something that should cause you anxiety or stress. If you do the workouts you are already supposed to be doing then post and let us know you got it done you are in! One post is all is takes!

Happy consistency in training Crew!

Week #2 Outline:

Speed Work: Quarter Mile Repeats (400M)

This weeks workout is simple yet an effective way to put some faster running into your regular workouts. Quarter mile repeats are a great workout for beginners to more advanced runners who are looking to run a faster 5K, are in between training cycles or just looking to keep speed work in their routine. If you are looking for something more advanced or specific to your training, check out my coaching page and let’s chat. 🙂

A warm up and cool down is essential to this workout Crew so don’t skip them! Remember that you want to finish the whole workout so don’t go all out on the first interval and run out of gas early. Train smart and safe!

If 400M (.25 mile) times 8 is a little too scary or beyond your current fitness level, start with 4-6 sets of intervals and work your way up to more. You can take a full 2 minutes rest (stand still or walk around slowly breathing and letting your heart rate return to normal) or bring your pace to a nice easy jog.

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Let’s get settled into our routine this week and practice our consistency by getting it done  when we plan to get it done, avoiding the little excuses that get our schedule out of whack. It’s the little things Crew…don’t skip the little things!

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Days 9 & 10: Grit Over Gift

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“Passion, not talent, should determine how hard a runner trains. If you love running enough to want to find out how good you can be, even if you’re really not that good, then you should go for it.”

Have you finished a race disappointed by your finish time? Do you wonder what went wrong then end up blaming it on something that was out of your control like weather or the course? Could it be that maybe your training wasn’t really what it should be?

How much effort are really putting into your training? Are you putting in just enough to get by? Or do you push yourself to see what you are really capable of?

If you weren’t born with the “gift of running” are you tapping into your “grit” and putting in the effort to ignite what it takes to turn your ability into accomplishment?

Below is some recent (December 2017) info I found that is based around a marathon, but as with all things running, we can apply this to running of any distance. It’s all relative.

A recent study on the differences in training patterns between slower and faster marathon runners was published in the Open Access Journal of Sports Medicine. Researchers from the Cambridge Centre for Sport and Exercise Science gathered comprehensive data on the training regimens of 97 recreational marathoners. To no one’s surprise, they found that faster runners trained a lot more than slower ones. The table below summarizes their findings.

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*Side note, just because you run 50 miles a week doesn’t mean you’ll be able to go right out and run a 3-3.5 hour marathon. It takes time to increase your speed if you’re starting from a 10-12 minute pace ability. But you can get there with time, patient and hard work. Again, it’s all relative.

Here’s my “quick story”.

  • First 5K – April 2011 – Guns N Hoses 5K – 38:32, 12:24/mile
  • First Half – February 2014 – Donna Half Marathon – 2:33:19, 11:42/mile
  • First Marathon – February 2015 – 26.2 with Donna Marathon – 4:38:56, 10:38/mile
  • Marathon PR – November 2017 – New York Marathon – 4:05:22, 9:21/mile

There was a lot of running, many races, and a lot of hard work put into these 6 years. I still have a lot of room for improvement and you know I like to practice what I preach, so I will continue to run lots of miles, lots of smart miles. And I hope to add a new marathon PR in the future. Might take a bit…and I think that’s kinda the fun part…but I will do it. 🙂

Time, Patience & Hard Work 🙂

Ok, back to the study. There are two ways to interpret the chart above. On one hand, it might be looked at as evidence that faster marathoners are faster because they train more. On the other hand, the same evidence might suggest that faster marathoners tend to train more because they are faster and believe in their ability, therefore they are more willing to put in the work.

I think both of these explanations are probably true. The more we train, the faster we get. But I think it’s also true that faster marathoners choose to train more because they are faster. Why, though?

Human nature? People tend to invest more time and effort in activities they feel they’re naturally good at. It doesn’t take long for a new runner to get some sense of his or her natural ability level. Runners who have a knack for it are prone to keep piling on the miles in pursuit of their goals, while those with average or below-average speed are more likely to decide that their ability level is not worthy of investing the time and effort into higher mileage.

Let’s start a discussion about the following: Less gifted runners hold a tacit belief that they do not deserve to train a lot.

Do you feel this statement rings true? Do you look at others running higher mileage and feel that you don’t deserve to train in a similar way? Let’s take the marathon for this example; most marathon training plans call for 40+ miles per week. Typically, slower marathon runners don’t hit these numbers. Maybe they will run 3-5 miles a couple times a week, then have their long run on the weekend, averaging about 20-30 miles a week. What do you think would happen if this runner started putting more time and effort into their training cycle? What if they ran more? What if they ran doubles? What if they put in an easy recovery run the day after their long run, logging more miles and getting their muscles moving again?

Of course, and I hope it goes without saying, that an increase in mileage should come on gradually, and the large majority of these miles should be done at an easy, comfortable pace. But what if? If your training schedule says, “run 8-10 miles” do you run 8 and call it a day, or do you put your mind to running the higher mileage? I think it says a lot about a runner when they choose to do a little more…

While we’re talking about higher mileage, we need to chat again about intensity. If you’re looking to increase your mileage, how fast should you be running?

There are two main schools of thought: the high-mileage school and the high-intensity school. Representatives of the high-mileage school believe runners should do most of their training at an easy pace–but lots of it. Representatives of the high-intensity school believe it’s better to run less but run hard. I’m sure you already know which school I gravitate too….but let’s look at a recent study.

This study looks at a 10K race (or close to a 10K), which reinforces the thought that the same type of training goes into every race, no matter the distance. AND they are training for a 10K over 5 months. Most runners would feel they are ready much sooner than 20 weeks for a 10K. Maybe we should take more time to train properly…just a thought that I had when ready this. 🙂

Some of the best studies on the effects of specific training practices in runners have been conducted by a team of researchers at the University of Madrid, Spain. And it so happens that a recent study by this team provides support for the philosophy that distance runners should do most of their training at an easy pace.

The team divided 10 high-level male runners into two groups. At the beginning of the study period, all 10 runners completed a 10.4-km time trial and their times were recorded. Over the next five months, the runners in the two groups trained identically except for one key difference. The members of one group did two threshold runs per week, while the members of the other group did just one. Their total training mileage, speed training schedules and strength training regimens were the same. The only difference was that the members of one group did more threshold running and less easy running than the members of the second group.

At the end of the study period, all 10 runners repeated the 10.4-km time trial. The members of the “threshold” group improved their time by 2:01, on average, while those in the “easy” group improved by 2:37. Statistical analyses revealed that such a large discrepancy was extremely unlikely to occur by chance. Therefore the researchers concluded that a training program in which 81 percent of running is easy, 10.5 percent is done at threshold pace, and 8.5 percent is done at speeds exceeding race pace is more effective than an equal-mileage program in which only 67 percent of running is easy, 24.5 percent is at threshold pace, and 8.5 is fast.

These results are very troubling for those who deem threshold training to be the holy grail of training for distance running. The runners in the “easy” group trained hard, and those in the “threshold” group arguably trained foolishly hard. We took a closer look at those numbers in the “threshold” training regimen: 24.5 percent of their weekly miles were run at threshold pace (plus another 8.5 at speed pace) for a total of 33% of runs done faster than an easy, comfortable pace. At the end of the training cycle, the runners who did more easy runs performed better on race day.

This study provides solid validation for the notion that a modest amount of threshold training goes a long way. The take-home lesson is this: You’ll get as much fitness as you can get from threshold training with one hard session per week. Adding a second threshold workout will not give you any extra fitness and may actually inhibit your fitness development by causing you to accumulate fatigue that you carry from one threshold workout to the next, so that you don’t perform as well as you should in these workouts and therefore get less benefit from them.

This study is broken down even more in the article, “Easy Does It: High Mileage or High Intensity?” and if you’re interested you can even see their full training schedule. But the takeaway is this, the 80/20 rule of training (80% at easy pace / 20% at threshold or speed work pace) is more effective than running faster more often.

If we put this together with running higher mileage, that means we get extra “faster running time” by increasing the average number of miles we run each week. So if you like to run fast, increasing your mileage will give you the option to run faster more. 🙂

If you’re running 20-30 miles a week, you get 4-6 miles of threshold or speed work. If you up your mileage to 40 times a week, you now get 8 miles of speed work or you can break that into 2 runs, one 4 mile threshold and one 4 mile of speed work. Up that again to 50 miles a week, and now you can safely run 10 miles at a faster pace each week. Everything else should be done at your easy, comfortable pace.


  • 20 miles/week = 16 miles easy + 4 miles of speed work
  • 30 miles/week = 24 miles easy + 6 miles of speed work (or 3 at threshold and 3 speed work)
  • 40 miles/week = 32 miles easy + 8 miles of speed work (or 2 faster workouts 4 at threshold and 4 speed work)
  • 50 miles/week = 40 miles easy + 10 miles of speed work (again, this can break down into 2 runs)

So, what does your training look like? Are you guilty of not pushing yourself, then being disappointed on race day? Are you passionate about your sport or is it just something you do for fun? Are you running for a time or are you running to finish? If it’s just for fun and you aren’t wanting to improve (that is ok!), or you aren’t concerned with a time and just want to finish (this is ok too!), then you may not need to run as many miles, just don’t be don’t be disappointed or blame your finish time on “something else” on race day…

If you want to get better, you have to put in the work. It doesn’t matter if you’re not a gazelle like figure running down the street. It doesn’t matter if running doesn’t come naturally to you. Choose to do a little more and see what happens! If you’re schedule says 8-10, choose 10.

Again, this principle applies to ALL running distances. If you are training for a 5K, you should be working towards running 4-6 miles as your long run before your race. Yes go PAST your race distance! If you are training for a half, you should be working up to running to 14 or 15 miles. This will give you SO much confidence and endurance going into your Half Marathon. If you’re training for a marathon…you should be working towards, or already running, 40+ miles a week, and for experienced runners, you should be pushing 50+ miles a week.

You have the GRIT even if God didn’t give you the GIFT. You just have to work a little harder for it. What will you do?

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Day 9 exercises: Leg Swings, Hip Hurdles and Lunge Matrix + Long Run + :60 Wall Sit + Legs up the Wall (5-15 minutes) + Rolling + 7 Key Stretches for Runners 

Day 10 exercises: Plank (:60) + Wall Sit (:60) + Active Recovery & Yoga

Homework: We are nearing the middle of the month already (crazy I know!) and this means we are getting closer and closer to the end of the year. Last year, I asked you for your 2017 goals, and half way through the year, you got a note from me reminding you about those goals. Let’s do it again. This weekend, I want you to start thinking about your goals for 2018. They can be whatever you want them to be. Write them down and add or change them over the next few days or week. Sometime this coming week, I will add a “2018 Goals” post in our Facebook group where you can list your 2018 goals. If you don’t want to share them with the whole group, you can send them to me in private messenger. Send me your address (if I don’t already have it) and I will be making a list of all #CoreCrew 2018 goals to keep for next year. Take your time and think about these.

Your goals should be:

  1. Motivating – Make sure your goals are important to you, and that there is value in achieving them.
  2. Specific – Clear and well defined
  3. Measurable – Include precise amounts, dates, etc…
  4. Attainable – Make sure that it’s possible to achieve the goals you set. If you set a goal that you have no hope of achieving, you will only demoralize yourself and erode your confidence. Resist the urge to set goals that are too easy.
  5. Relevant – Goals should be relevant to the direction you want to take in life, career, fitness, family & health
  6. Time Bound – You goals must have a deadline. This means that you know when you can celebrate success.

Want to push yourself harder while staying safe and injury free? I’m here to chat and I would love to help you work towards and achieve your goals. Reach out to me and let’s talk about how you can safely put in the effort to ignite what it takes to turn your ability into accomplishment!

Final Thought:

“Passion, not talent, should determine how hard a runner trains. If you love running enough to want to find out how good you can be, even if you’re really not that good, then you should go for it.”

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Day 8: Core of the Matter

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A strong core compliments everything we do. It improves our technique, give us added strength and stamina…pushes us over those hills and carries us across the finish line.

Bottom line…runners need a strong core!

The Runner’s World’ article“The Core of the Matter: Strengthen your core muscles, and you’ll run smoother and faster, with fewer injuries. Bonus: A set of seriously taut abs” stresses the importance of core work for runners.

Exercise Physiologist for the Nike Farm Team, Jack Daniels, Ph.D. explains,

“The stronger your core, the more solid you are as you hit the ground. That reduces your need for unnecessary stabilization, and allows you to be a more economical runner.”

Today’s ab exercises require you to hold your core tight for each move. Think about clenching or “bracing” your ab muscles while you perform each exercise. Pretend someone is about to punch you in the stomach and you need to be ready for it. These are all standing exercises, so no floor work and no excuses. Great exercises for anyone with back pain or weaknesses. These core exercises will give you more stability and help you maintain proper running form during challenges such as hills, sprints or the final leg of long distance runs, supporting tired muscles even when you are fatigued.

And like the article above reminds us, they also help us work towards “a set of seriously taut abs.”

The Core of the Matter? Don’t skip your ab work!

Day 8 exercises: Standing Abs Routine – 3 rounds with 2 minute rest between rounds

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Bonus: Stability Ball V-Pass – I realize I just said no floor exercises…but this is a bonus, and one of my favorites. It’s tough, but a a great exercise for core strength and stability! Keep it slow and controlled. If you don’t have a stability ball, grab a pillow, light weight medicine ball, soccer ball, or something you can you to pass back and forth between your arms and legs. Here’s a how to video to remind us how to do it.

Preparing for Success: The weekend is almost here so it’s time to think ahead so we get in our long runs, and so we can be proactive about making them good runs! Rolling, stretching and hydrating. Planning our pre-run meal, and our post run recovery. It’s all part of having a successful workout!

Stretching and Rolling Links:

We talk a good bit about what to do before our long runs, but we haven’t talked about what we do after lately. Do you come home from your run, take a quick shower, then jet out the door to take care of family or work obligations? Did you know that having a solid post run routine can make a huge difference in how you feel the day after, and two days after a long run? Below is a great post long run checklist that will help us recover quickly and feel ready to go again sooner!

Which ones of these are already a staple in your routine? Which ones can you add to make your post long run days more enjoyable? Have other ideas you can share with the Crew?

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Get sweaty, pamper yourself and share! You never know who you might inspire!

Happy Friday Crew!

Days 4 & 5: Find Your Strong

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It’s a brand new month and you’re feeling excited and motivated. You’re looking forward to getting started with a new strength training calendar and to keep checking off the weeks on your training schedule as you work towards your goal race.

Or maybe you’re not so excited. Maybe you just finished a race, and it didn’t go exactly as planned, and you’re struggling to find a way to pick yourself up and get moving again.

Or maybe you’re in the middle of a long training cycle and you’re feeling burnt out and you need to find that spark you had in the beginning…to reignite that fire that had you so excited weeks ago.

How does one maintain motivation, avoid boredom with their training, or overcome self doubt after a sub-par run? How do we keep the excitment alive and motivating feelings through race day?

It’s very common to get bored or have that “burnt out” feeling, and it’s ok to take a step back and regroup. But we aren’t here just to run a great race. We’re here to get stronger for life. To live a healthier, fitter lifestyle. We want to stay active and look towards the bigger picture.

We want to be a #Runner4Life not just for today.

Here’s a couple tips that will help keep us on track. But this is just a short list… Share what keeps you motivated with the Crew and help inspire someone else to keep going!

  1. Try a New Loop: Running the same loop over and over is going to get boring. Try going to a local park or track and check out some new scenery. A good site to search find loops near you is on USA Track and Field
  2. Run in the Morning: When you put off your run until the evening, you have it sitting on your “To Do” list all day. After a long, tiring day, you might start to see the run as a daunting chore. Avoid this predicament by setting your alarm a bit earlier and running first thing in the morning. Also, crossing something off your list gives you a feeling of accomplishment before you leave the house!
  3. Don’t sweat a “Bad Run”: Bad runs happen. Anything from what you ate, how you slept, how stressful your day was, how hydrated you are and what the weather is can all affect your run. Try and figure out the cause of why the run didn’t go as planned, take note and move on.
  4. Plan Your Weeks: We’re all busy, especially this time of year. Take a few minutes on Sunday nights to plan your week. Deciding what days you will run, and when you will get in your strength training will help stay on track. Schedule them in your calendar with reminders just as you would an appointment.
  5. Throw in some cross training: When you’re feeling burnt out or just plan bored, switch it up with something new. Don’t go crazy and start squatting 200 pounds… but do jump on the bike for a fun, sweaty spin class, check out your local pool and do some laps, or go to that class you’ve wanted to try for a while. Strong is strong y’all…there’s lots of fun ways to get there!
  6. Just Do It: We all have those times when just don’t want to… But usually all you need to do is get moving. Tell yourself you will do 5 minutes of strength, and get out the door for 1 mile, chances are you will #FindYourStrong and your workout will turn into more than you planned….and chances are you will feel so much better when it’s done. 🙂

The best news is that this month, our workouts are quick. They won’t take hours. They don’t require you to go to the gym. All you have to do is find 15 minutes, MAKE 15 minutes, and it can change your outlook on the entire day.

Let’s #FindOurStrong today and make Monday the best day of our week!

Day 4 exercises: Nike’s Strength Workout for Runners – I will be doing this one for y’all soon and you can follow along with me. But for now, I want you to see it coming from Nike track club coach, Pascal Dobert. Dobert trains top Nike athletes and this 15 minute workout is a staple is his runners weekly routine to build power, strength and speed!

Click here for the Nike Strength Workout for Runners

Day 5 exercises: Quick Morning Workout – This easy peasy “holiday simplicity” workout is a favorite and will get us ready to face the day ahead! Do it first thing in the morning!

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Speed Work: That “Magic Mile” – No we’re not talking about the Galloway “magic mile” that helps you find out what kind of easy long run pace you should be doing in training. We’re taking about mile repeats. That

Build Stamina: Runners often develop stamina with tempo, or lactate-threshold, runs (typically 20 to 40 minutes at a “comfortably hard” pace). However, you can break a planned tempo run into mile repeats, with quick recovery, to get the same benefits with less fatigue, a particularly useful strategy for novice racers. More seasoned runners may find they can add volume. Such as turning a planned three-mile tempo run into four mile repeats.

The Workout: Warm up with 1-2 easy paced miles. Then go into a two to six mile repeat workout at tempo pace (about half-marathon pace, or 5-K pace plus 30 to 40 seconds) with a 60-second rest between intervals. Cool down with another 1-2 miles at your easy pace.

The short rest between repeats keeps your heart rate up, but you still get the physical and mental break of the rest period. Taking longer rest breaks brings your heart rate down too much and takes away some of the intensity of the workout. Yes, it’s hard…but you can do this!

The goal is to run each mile at close to the same pace to teach yourself how about pacing and about how to start out the workout at a pace you can hold for the duration. Not sure what pace you should be running? PLEASE PM ME! This is important. If you are running too fast, you won’t be able to complete the workout. If you’re running too slow, you’re doing yourself a disservice and you won’t benefit as much as you should. This is your chance to run hard. Make it count!

How many mile repeats should you be doing? It depends on what you are training for. Want to run your fastest 5K? You should be running 3 mile repeats with a warm up and cool down so AT LEAST 5 miles total. 10K? Go for 4 mile repeats. Half Marathon? 5 miles. Marathon? Go for it and run 6 mile repeats at your tempo pace. These kinds of fast miles mean you need a good warm up and a good cool down, so don’t skimp on those miles. It means you need to run 8-10 miles total. But you are working towards 26.2 right? Put in the work to make the dream come true!

Getting our speed work done properly takes time. An 8-10 mile run mid week takes planning ahead, so right now, take a look at your week and make your plan to get it done.

How do we get stronger? We go looking for it! Be a seeker…go #FindYourStrong!

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Days 2 & 3: Let’s Run!

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We love running and weekends are for….running!

Some people love weekends because they get to sleep in, chill out, be lazy…we love weekends because we have more time to run! 🙂

Wether you’re getting in some miles with friends, have a really long run planned, or are putting all your training to the test at a goal race…remember how much you love this sport and enjoy every mile and every moment!

Fast 5K or long, easy 20 miles (there’s an oxymoron for you 😉 )…both need a warm up and a cool down. Both need recovery time and leg love. Take care of your body and give it the love and pampering it deserves!

And even though our theme is “Holiday Simplicity” we still have a few weekend strength moves to remember…one wall sits post run and one plank & one wall sit on your active recovery day!

Day 2 exercises: Warm Up + Run + Love Your Legs!

Day 3 exercises: Strength + Active Recovery and/or Yoga

  • :60 Plank
  • :60 Wall Sit
  • Active Recovery – short easy run, bike ride, swim, take a walk – be active and shake out those legs!
  • Yoga – Options for Yoga are below. Click the links for routines and descriptions
  1. Yoga for Runners: “Unknot Yourself”
  2. Yoga for Runners: “Tight Hips & Legs”
  3. Yoga Poses for Runners

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Days 29 & 30: Make it Count!

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Sometimes I wonder if the time goes by faster because I am writing posts with dates and I watch the days click by…I’m not sure if this is the case but it sure feels like it!

Oh well…we can’t stop time…but we can make it count!

We make it count by making time for ourselves, by striving for the goals we set for ourselves, by pushing past our excuses and getting it done even when we don’t want to!

Invest in yourself, use the time you set aside for yourself wisely and make it count! Two more days in Novembers…then we start December, which I promise is coming together as a simple and familiar routine that you can get done in 15 minute or less EVERY DAY!

Let’s do this Crew….MAKE IT COUNT!

Before we get to the nitty gritty…we have a winner for the Thanksgiving #Countdowntothefeast Sqoosh contest! I put the names of all each Core Crew member who completed the Thanksgiving workout and tagged their post into a random name generator and the winner is….(insert drum roll here)….

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Caitlin Magnuson you are our Thanksgiving #Countdowntothefeast Sqoosh winner! Congratulations! I will get your Sqoosh in the mail ASAP! I hope you like it! 🙂

Day 29 exercises: 3 sets of 10 with 1 minute rest in between sets (“how to” videos at bottom of post)

  • Overhead Circles with Medicine Ball or Dumbbell (10 circles each way)
  • Dumbbell Side Bends
  • Medicine Ball or Dumbbell Reverse Lunge with Twist
  • Squat Curl & Press
  • Bear Crawl Box
  • Squat Jumpback
  • :30 Wall Sit (each round)
  • :30 Plank (each round)

Day 30: Modern Moms/Dads Hip Strength – Always a favorite and a super quick but very effective burn! 4 minutes per leg. That’s all you need to do for the last day of November! I wanna see the page blowing up with “#NovemberDONE!” 🙂

Speed Work: This week’s workout depends on what you are training for and there is something for everyone! If you missed it, or need a reminder, click here and scroll down.

Day 29 “how to” videos:

Overhead Circles with Medicine Ball or Dumbbell: If you use a dumbbell for this exercise, please be careful and don’t hit yourself in the head! 🙂

Dumbbell Side Bend: This video says “for me” but come on…we know women can do this just as well or better! 😉 Hold that core tight to get the most out of this exercise!

Medicine Ball Reverse Lunge with Twist: This can also be done with a dumbbell or any kind of weight. Great way to add core strength with a leg workout.

Squat Curl & Press: This move has it all! Quads, glutes, core, arms! Watch the video to see how it’s done properly.

Bear Crawl Box: Another great compound move. This one will work our core (hold it tight!), legs, glutes and arms! One full box is one rep!

Squat Jumpback: Take it easy on the jump back then give it some power going forward!

Plank & Wall Sit: You know how to do these…add one :30 plank and one :30 wall sit at the end of each round!

Day 28: Thank you! Now Get To Work! ;)

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Thank you for your patience with my slacking on our Monday message and exercises. That post marathon crash was real and I couldn’t tear myself away from my pillow. 🙂

Sleep cures so many things and now I am ready to get back to work and finish this month with a BANG!

Three more days, full workouts today and tomorrow then a quick workout on Friday and we are done! Of course, we don’t get much of a rest break since December 1st is Friday and we start all over again, but hey…at least Thursday is an easy day! 😉

Ok so on to Monday’s workout, which we now are doing on Tuesday…

Day 28 exercises: 3 sets of 20 with 1 minute rest in between sets (“how to” videos below)

  • Alphabet Abs with Medicine Ball or Dumbbell (1 time through alphabet)
  • Standing Twist with Medicine Ball or Dumbbell
  •  Single Leg Scarecrow
  • Side Lying Leg Raise
  • Bent Over Lateral Leg Raise
  • Plie Squats
  • Wall Sit – :60 once each round (3 :60 Wall Sits)

Speed Work: Fartleks Workouts for 5K to Marathon – Depending on the distance you are training for, your speed work should look different, feel different and last a different amount of time. These fartlek workouts can be done on the road, so no need to seek out a track and run in circles. For this week, take a look at the workouts below, find the distance you are training for, then go for it! I’m here if you have questions, so as always, please reach out to me!

5K Fartlek Speed Work: The purpose of 5K training is to get comfortable with being very uncomfortable for a short amount of time, so your workouts should serve that purpose. A quick cadence and fast foot turnover is vital for running a strong 5K, so fartleks that emphasize quick bursts of very hard running will help you become a more efficient runner and prepare your body for the demands of 5K race specific speed work.

The Workout: Warm up with 1-2 miles at an easy pace. Repeat 12-15 repetitions of running hard (at 5K race effort or slightly faster) for 1 minute and running easy for 1 minute. Cool down with 1-2 miles of easy running. Focus on taking short and quick steps during the hard running segments.

10K Fartlek Speed Work: 10K runners want to achieve a good balance between endurance and speed. To run a successful 10K, you need to learn how to how a fairly hard pace for a decent amount of time, which means that a smart sense of pacing is necessary to keep you from starting out too fast and slowing down over the last 2 miles.

The Workout: After a 2 mile easy paced warm up, run for 4 minutes at a hard effort, 2 minutes easy, 3 minutes hard, 2 minutes easy, 2 minutes hard, 1 minute easy, and 1 minute hard. Run easy for 5 minutes and then repeat the fartlek again before cooling down for 1-2 miles. Your hard effort should be in the range of 10K to 5K race effort; what matters is being able to sustain an even effort for all of the hard intervals without slowing down.

Half Marathon or 10 Mile Speed Work: Has this ever happened to you? You’re gliding along at a comfortably hard pace for the first 8-10 miles of your half marathon, when suddenly you feel as if you can’t move your legs any faster. No matter how hard you push (and you feel as if you’re pushing at your very limit), you see the clock along the course or check your Garmin to realize that you are actually slowing down. It happens to all of us!

This half marathon fartlek workout serves to teach your legs to pick up the pace after you’ve been running for several miles. After adding a few fartlek long runs into your half marathon training, you won’t struggle to speed up during those last few miles of the race. Instead, you’ll be passing other runners and finishing your race strong.

The Workout: Run 5-7 miles at your normal easy long run pace. Once you reach mile 5-7, alternate between 2 minutes at tempo effort (half marathon effort or just slightly faster) and 2 minutes at an easy effort for 2-3 miles. Cool down with an easy mile then walk it off at the end. Tempo effort should feel comfortably hard and you should focus on breathing in and out very deeply while concentrating on keep your form nice and tall and holding your tempo pace during the speed bursts. This workout will cover 8-11 miles and should be done several days in advance of your long run to allow your legs and lungs to fully recover. You can also add this in as your long run IF you have been running for a while and have a very good long run base. If you do this as your long run, you may need to add a few more miles either to the warm up or to the workout portion.

Marathon Fartlek Workout: You don’t want to get hurt soon before a long race, so this workout is great if you are coming close to your marathon, or if you’re just starting and want to get used to adding bursts of speed.

By running according to effort, you avoid pushing yourself harder than you should just to hit an arbitrary split time. Fartlek workouts also usually cover less distance at a lower intensity than traditional speed work, so they’re ideal for marathoners who are pushing their bodies to the limit with long runs and high mileage. You don’t need to push yourself to a vomit-inducing pace; fartlek intervals at 10K effort (moderately hard) will provide you with all of the benefits of speed work without the risk of injury.

The WorkoutWarm up for 2-3 miles, run 6-8 repeats of 3 minutes at a moderately hard effort (10K effort) and 2 minutes easy, then cool down for 2-3 miles. Depending on your speed,

You should cover just under half a mile in each repeat including the easy portion, but they’re easier on the mind and the body than all-out 600 meter or 800 meter repeats. Meanwhile, you’ll cover anywhere from 8-11 miles in this workout, depending on your speed and number of repeats, which means this workout will also help you increase your endurance!

Day 28 “how to” videos:

Alphabet Abs: If you have trouble with ab exercises on the floor, this is a great way to switch things up. Plus it looks kinda fun. Probably a good idea to do this one in front of a mirror to make it the most effective.

Standing Twist with Medicine Ball or Dumbbell: This core-strengthening exercise allows your torso to move through a full range of motion, targeting your back, abdominals and obliques all at once.

Single Leg Scarecrow: This exercise will work our legs, arms, and abs. Make sure you keep your core tight and stand tall while balancing on one leg. The balancing part should be made a little easier since you are holding weights which will help to stabilize you.

Side Lying Leg Raise: We’ve done this one before. but here is a reminder. Great for that coveted “runner’s butt” and a good core exercise if you are keeping that core tight!

Bent Over Lateral Leg Raise: This exercise sounds way more complicated than it is. Use your glutes to raise your leg sideways and make sure to keep your hips stable and strong.

Plie Squats: Plie squats are going to work your thigh area, which is your quads, your inner thighs, your gluts, and the hamstrings, the back of the legs. For a plie squat, you’re going to turn your toes out to the side about 45 degrees in a squat position. Your feet are a little bit wider than shoulder-width apart.

Wall Sit: You know this one…throw in one :60 Wall Sit at the end of each round.

Days 25 & 26: You Know the Drill

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What time is it? Time for long runs, races, active recovery, and yoga for runners!

No strength, well except for our daily wall sit! 🙂 But other than that it’s time to do what we all love the most…RUN!

So what’s on your to do list this weekend?

Todays assignment go run

If you are racing this weekend we want to know about it! Let us know when and where so we can cheer you on. If we can track you, we’d love a link. We don’t want to add pressure, but we do want to be with you in the moment and send you good vibes along the way!

I will be pacing the Space Coast Marathon on Sunday for Galloway using a 1:15 / :30 run/walk ratio shooting for a 4:45 finish time. My foot is good to go, but I’ve been under the weather this week, so I would love to have you with me in spirit. Track me using the RaceJoy app. Not my favorite tracking system as it doesn’t always seem to work properly, but here is the link in case you would like to send me good vibes on the course. Let me know so I know you are with me!

Track me at the Space Coast Marathon using RaceJoy

Weekend “to do” list + links to stretching and yoga options are below. Make it a fun, active weekend Crew!

Day 25: Leg Swings + Hip Hurdles + Lunge Matrix + Long Run + :60 Wall Sit + Legs Up the Wall + 7 Key Stretches for Runners

Day 26: Wall Sit + Active Recovery + Yoga for Runners