Hey Crew! Hope you all had a wonderful Thanksgiving with family and friends and some great food to eat!

Busy Thanksgiving Day for me and my family as I shuttled the little man to the early race start to cheer (he did great so proud of him for getting up at 5:30am and staying out in the rain all morning!), then off to my dad’s for lunch, then to my aunt’s for dinner. WHEW…I’m exhausted! It’s 10pm and we just got home, so this will be short and quick but tomorrow is another day and we must push on!

Especially since we probably ate a little too much…just a little though right? 😉

Here we go…abs and arms! And maybe a run? Definitely a run for me! An easy one…cause I weight a little (just a little) more than yesterday….

Day 24: Abs and Arms – 3 sets of 15 with 1 minute rest between sets

• Russian Twists
• Crunches
• Standing Side Leg Raises
• Bow and Arrow Squat Pull
• Straight Arm Climb
• Single Arm Sit Up
• Plank Pull Through

Bonus: Cardio! Get in some kind of good cardio today. It can be a run, bike ride, swim, fast walk, cardio class; whatever floats your boat. Just get sweaty and let’s work off that “day after” Thanksgiving bloat!

Day 24 “how to” videos:

Russian Twists: I think you are all familiar with this exercise, but just in case you need a reminder….

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Crunches: 3 sets of 15 might be tough with a full belly…but I think you can do more. How about pushing it a little harder here and making it 3 sets of 25? Tag with #ICanDoMoreCrunches if you see this and push a little harder to work those abs!

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Standing Side Leg Raise: This sounds like a glute and leg exercise, and it will work those areas, but I want you to really concentrate on holding your core tight and using those muscles to pull your legs up to the side. Stand tall and try not to lean to one side as you pull each leg up.

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Bow and Arrow Squat Pull: We did this exercise earlier in the month, but did it a little differently, and it wasn’t a favorite so we are changing it up just a bit. Still a great arm and core workout, but not quite as cumbersome. Let me know if you like this version better.

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Straight Arm Climb: I couldn’t find a great video for this one, but it’s a pretty basic exercise so I’m hoping it will be easy to follow the guide below. Let me know if you have questions and I will do a how to video for you in the morning.

Grab a pair of dumbbells and lie faceup on the floor, arms extended straight out above chest, palms facing away from head. Lift head and neck off the floor, looking up to ceiling, and press right arm up, lifting head and right shoulder blade off the floor.

Immediately lower right shoulder and repeat the lift on left side. Avoid letting elbows bend as you lift and lower. Do 15 reps, alternating sides each time.

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Single Arm Sit Up: Another combination move that targets our arms and our core. 15 per side for 1 set.

Grab a dumbbell in one hand and lie faceup on the floor extending that arm straight out from shoulder, with the other arm by side on the floor. Extend the oppostie leg out straight and bend the other knee, placing your foot flat on the floor. Brace abs in tight and roll up through spine (keep arm with dumbbell reaching straight up to ceiling the entire time). Reach opposite arm forward in front of shoulder.

Round back and brace abs in tight to slowly roll through back and return to start. Do 15 reps, and then repeat on opposite side. Too tough? Keep right arm on the ground for more support as you do the sit-up and lower down.

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Plank Pull Through: YOU CAN DO THIS! Use a high plank and wide stance position and place a dumbbell to one side. You will pull the dumbbell through using one arm, then pull it back though the other way. 15 reps per set.

One more hard workout before we….

Legs and Arms today Crew! Let’s get those muscles burning so we can go into tomorrow ready to eat guilt free! Lots of Crew members running Turkey Trots, 10Ks, and halfs tomorrow, so make sure you take pictures for us, but also, don’t forget your Thanksgiving  Day workout! It’s a quick routine that will get our metabolism fired up and ready to gobble up those yummy calories we consume. Get it done then let’s eat and give thanks!

Day 22: Legs & Arms – 3 sets of 20 with a one minute rest between sets (find “how to” videos at the bottom of the post)

• Shoulder Press
• Hammer Curls
• Tricep Overhead Extension
• Sumo Squat + :20 Pulse Hold
• Donkey Kicks + :20 Pulse Hold
• Fire Hydrants with Straight Leg
• :60 Wall Sit
• :60 Plank

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Day 23: #CountdowntotheFeast – A Thanksgiving Day Workout

Thanksgiving Day Bonus: Tell us what you are thankful for! Everyone who posts that they completed their #CountdowntotheFeast and what they are thankful for will get an entry to our Thanksgiving Day contest giveaway. Who wants a #Sqoosh? I have a pretty blue one all wrapped up and ready to go! Don’t forget to tag me in your post to make sure I see it.

We are grateful we can move and be active so let’s put our thanks to good use and do it for everyone who can’t, do it for yourself and your goals, do it because you love it….and do it for the pie!

Happy Thanksgiving Crew! xoxoxoxo

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Day 22 “how to” videos:

Shoulder Press: This is the exercise someone (sorry I can’t remember who) saw someone else doing at the gym the other day and cringed at their form. Or was it bicep curls…. Either way, it’s very important not to swing your arms to push the weights up over your head, or to pull them up in a bicep curl. You want to stay very steady and strong through your torso, and use the power and strength in your arms and shoulders. Let’s watch Michelle Trapp show us how to do it.

Hammer Curls: Very similar to bicep curls except we turn our palms inward with the weights perpendicular to the floor, just like your holding a hammer.

Tricep Overhead Extensions: She’s always got great form, here’s Michelle Trapp again, showing us how to do perfect tricep overhead extensions.

Sumo Squats + Pulse: Sumo Squats are just a variation of a regular squat that targets our inner thighs a little more. You’ll also feel this in your core and glutes so tighten those areas as well. Make sure you do 20 full sumo squats then go into a pulse for an additional :20.

https://youtu.be/VJoOc8GqGec

Donkey Kicks with Pulse: We all know how to do a Donkey Kick right? So a set of 20 plus an additional :20 pulse at the end of each set. Watch how to do the pulse portion of the donkey kick below. Remember to get that 90 degree angle then start your pulse and keep it up high!

Fire Hydrants with Straight Leg: This exercise is a slightly more complex variation of the Fire Hydrant exercise. It strengthens, shapes and tones the glutes while also working out the hip flexors, the inner thighs and the lower back.

If your muscles aren’t on fire…you’re doing it wrong! Feeling that GOOOOD burn? Then you’re doing it right! 

Monday’s workout is a good one! Lots of reps, but they’re quick and then you get that good “on fire” burn with a :30 pulse hold at the end. Do a nice slow count for the pulse and hold strong!

Day 20: 4 sets of 25 + :30 Pulse Hold with 1 minute rest between sets

• Squats (hold low squat position and pulse for :30 squeezing glutes and quads)
• Russian Twists (hold middle Russian plank position and pulse core for :30 squeezing core tightly)
• Split Squats (hold in low split squat position for :30 squeezing glutes and quads)
• Leg Lifts (hold feet off the floor for :30)
• :60 Wall Sit (no pulse hold)
• :60 Plank (no pulse hold)

I think we’re all familiar with these exercises but if you need a reminder, let me know and I will do a video for you. 🙂

Day 21: Core Workout for Runners

Speed Work: Short Fartlek Countdown Workout

Simple workout this week since we have a big holiday coming up and the last thing we need is extra stress. Get in a good warm up, take longer than 15 minutes if you want/need too, then go for it! 16 minutes total for this workout. If you’re feeling squirrely and want more…double up and do the workout twice before you’re cool down making it a 32 minute workout, but don’t neglect your cool down!

It’s a busy week, but we don’t want to neglect our workouts. Plan ahead to get it done and once you do…then you can relax!

Alway better sore than sorry, right? It’s Monday…let’s do this Crew!

 

 

It’s Friday again! Time for some arm and ab work!

There have been a few “confessions” this week and now it’s time for one from me. This is hard for me to talk about because talking about it makes it more real. But here goes…

I have a possible stress fracture in my left foot. It seems to be around my 4th or 5th metatarsal bones and it just started this week. I was fine after the New York Marathon with only a few easy runs that next week, but after my first “real” 5 mile run this past Tuesday, I had some pain in my left foot. It started it the first 2 miles, got worse as the miles ticked by, then got even worse throughout the day and at Silas’ game on Tuesday night, I was limping.

Wednesday, I went to my PT who said she didn’t think it was a stress fracture but she wanted me to get an X-ray to be sure. I immediately went to urgent care and got an X-ray, where the Doc also said he doesn’t think it is a stress fracture. He didn’t see anything on the X-ray but said it’s too soon to tell for sure since stress fractures take some time to show themselves.

I’m on complete restriction from anything weight bearing for the next 2 days, then on Saturday or Sunday, I can go for a 5 min run. If I have any pain at all, it’s probably a stress fracture and I need an MRI, then will probably be in a boot for 6-8 weeks. If no pain, then it is probably tendinitis and I can keep running.

Of course, this is a terrible time for an injury that puts me out of the game for 6-8 weeks. I have WAY too many races and other fun stuff coming up, but there is no rhyme or reason to injuries, and this is not one that could be avoided through strength training. It just happens…and it sucks. But I am trying to stay off my foot for now, and stay positive. I won’t know anything for sure for a while, but I will keep you all updated.

In the meantime, I CAN do our arm exercises and some of the ab exercises, and I will be rolling and stretching like a mad woman! 🙂

Coincidently, Jennifer Stoner is in a similar predicament as I am and she is also waiting to get a real answer on a stress fracture or something else. We were quite the pair at our Moms on the Run class Thursday night…both coaches on crutches! But we showed up, got in Modern Moms Hip Strength with the ladies, and still had a great class. 🙂

So, while I am on restriction, I hope you will do what I cannot do. I hope you will continue to get stronger, and continue to get your important workouts and runs in. Please keep me and Jennifer in your thoughts and prayers because I DO NOT HAVE TIME FOR THIS! UGH! I’ve already found someone to pace the Thanksgiving Day Classic Half marathon I was supposed to run next Thursday but am hoping and praying I will be ok and can pace the Space Coast Marathon the following Sunday.

Someday, something might happen to sideline you. But until that time, you are healthy, strong and capable. So don’t take it for granted. Take advantage of your health and go out and get sweaty!

Day 17 exercises: Arms & Abs – 3 sets of 15 with a 1 minute rest between sets (“how to” videos are below)

• Front and Side Arm Raises
• Tricep Overhead Extensions
• Scull Crushers
• Ab Sit Up & Twist with Dumbbell
• Standing Knee Cross Crunch
• Standing Side Crunch
• :60 High Plank each round (total of 3 :60 High Planks)

Bonus: Roll & Stretch! Long runs are coming up! We also have several Crew members who are racing this weekend including our #PhillyCrew who is running the Philadelphia Marathon on Sunday! So EVERYONE should be rolling, stretching, hydrating and getting ready for those long runs and races! Roll first to release the knots and tension then take your time going through our 7 Key Stretches for Runners.

Let’s get to work Crew! Because….

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Day 17 “how to” videos:

Front and Side Arm Raises: Changing it up this time and making this a true combination move since we’ve done this exercise a lot…good way to keep it fresh!

Tricep Overhead Extensions: Here’s Michelle Trapp showing us how to strengthen those very important tricep muscles!

Scull Crushers: One of my favorites, Scott Herman showing us how to do scull crushers, another great exercise to help us build strength in those ever important triceps. Scott uses 2 dumbbells, but just grab one good size and don’t crush your scull!

Ab Sit Up + Twist with Dumbbell: Same exercise we did on Wednesday, and a great way to work our arms and abs at the same time.

Standing Knee Cross Crunch: This video is in fast forward but don’t try to do it fast! 🙂 Slow it down and focus on tightening those abs on each move. Both sides = 1 repetition.

Standing Side Crunch: Slow it down on this one and use your core to pull your legs up and your arms down to meet them.

Tough workout ahead…but you’re going to make it look easy because you believe in yourself and that makes ANYTHING possible!

Legs and arms today…plus our favorite Modern Mom/Dad Hip Strength routine as a bonus. I know we 4 sets of 10 sounds like a lot but these exercises are quick and you will fly through it. And anyway…you believed in Santa for like 8 years…you can believe in yourself and handle a good 30 minute workout! 🙂

Don’t forget your speed work! I’ve already seen a bunch of good speed this week and I want to see more! I’m heading to track this morning and I might not go all out since I am still in recovery mode from New York, but I’m going! Are you getting out there for your speed work or are you making excuses? I know I know…not everyone cares about getting faster. That’s ok! Speed work has MANY benefits! Should I tell you about them again? Sure! Check out the benefits beyond getting faster to speed work below!

Here we go Crew. Believe in yourself and you WILL fly through today’s workout!

Wednesday – Day 15: 4 sets of 10 with 1 minute rest between sets (“how to” videos below)

• Teeter Totter
• Single Leg Jump Rope
• Pistol Squats
• Crocodile Rows
• Sit Up & Twist with Dumbbell
• Side Push Ups
• High Side Plank (:30 per side per round)

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Bonus: Modern Mom/Dad Hip Strength – It’s been a while since we’ve done any hip specific exercises so today is the day! 4 minutes per leg. Feel the burn and push through it!

https://youtu.be/Ebc11SrkqWk

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Thursday – Day 16: Cardio Strength! – Bust out 1 round and you are done!

 

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Speed Work: Cruise Intervals

Benefits of speed work beyond getting faster:

But first, a couple myths about speed work…

Myth #1: You need to be fast to do speed work.

Speed work refers to a type of running workout in which you are running for certain intervals near, at, or even faster than your VO2max pace. Your VO2max is a measure of how much oxygen your body can use; most runners will hit their VO2max pace around their 5K to 3K (2-mile) pace.

You don’t need to be knocking out 5-minute miles in order to do mile repeats. Every runner can benefit from speed work. Even if running faster is not one of your goals, speed work should still be a part of a well-rounded training program!

Speed work is performed relative to your running fitness and pace. Effort is what your body knows—not what someone else is running! Perform at an effort that hard for you, whether hard is a 6:00 minute mile, a 10:00 minute mile or a 12 minute mile. It all counts.

Myth #2: You must do speed work on a track.

While there’s nothing wrong with doing shorter speed workouts on the track, doing your speed work on the roads or a paved trail offers lots of benefits. The varying terrain mimics what you will encounter on race day, especially if you are racing a 5K or 10K on the roads. Some runners experience IT band issues from running circles around the track, so speed work on the roads may also decrease your risk of injury.

So why should you do speed work?

1. During speed training, you maximally activate your slow-twitch muscles and intermediate muscle fibers, which increases your aerobic capacity. Your aerobic capacity is essential to running any distance, whether it’s a mile or a marathon.
2. Speed work also increases your production of myoglobin, which is a protein found in your muscles. Myoglobin transports oxygen to the mitochondria in your muscles, which in turn produce ATP to give your muscles energy. So, as you increase your myoglobin, you improve your body’s ability to quickly transport oxygen to the muscles for energy, making you able to run faster and making it easier for you to run longer! Speed work is uniquely beneficial in this aspect, as research indicates that high-intensity running is the best way to develop myoglobin.
3. Finally, speed work will help you adapt your body to store more glycogen. This is one of the reasons half and full marathoners should not neglect interval runs, since glycogen storage is essential to long distance running. Glycogen is the form in which your muscles store carbohydrates for easy energy conversion. The larger these stores, the longer you can keep running before hitting the wall. Speed work rapidly depletes your glycogen stores, thus sending signals to your muscles that they need to adapt to store more carbs for energy on future runs.

Even marathoners who aren’t concerned with super fast times need to do speed work because speed work develops your fast-twitch muscles. While these muscles are dominantly used in shorter, faster races, when your slow-twitch muscles fatigue during a marathon your body will recruit your fast-twitch muscles. Training your fast-twitch muscles improves your running economy and your ability to keep running when you get tired, very important for any race distance.

Speed work is recommended no matter what race goal you have, even if your goal is just to finish. Depending on the distance you are racing, the distance of your speed work will vary, but no matter what, you WILL benefit from doing a weekly speed workout!

This week’s workout will be similar to a tempo run, but with VERY short recovery breaks so technically is it not a tempo run, which is why we are calling it “cruise intervals.” You will be cruising along, then back off the gas pedal every once in a while to recover, then hit the gas again when the light turns green. 😉

The Workout: Total of 4-8 miles with 2-4 at tempo pace with a :15 recovery jog every .25 miles.

If you are able to run this workout on the track, you will run 400M then without completely stopping, you will jog in circles for :15 then take off again. Similarly, if you are running on the road, you will run at tempo pace for a quarter mile, then take a :15 recovery jog before getting moving again.

A tempo run starts with a warm up and this workout does as well. So start with a 1-2 mile easy jog to get your legs moving and your breathing under control. Then you will go right into your first .25 cruising speed. Your tempo pace is about 20 seconds slower than your 10K pace. If you haven’t ran a 10K recently, that’s ok. Find your most recent 5K or half marathon race pace, then message me and I will let you know what your 10K pace is and we will add :20.

Once you’ve gotten to 2-4 miles (depending on what you are training for and where you’re at in your training, back off the pace and do a full 1-2 mile cool down.

Training for:

• 5K = 1 mile warm up + 2 miles of speed + 1 mile cool down – Total of 4 miles
• 10K = 1-1.5 mile warm up + 2.5 miles of speed + 1-1.5 mile cool down – Total of 5-6 miles
• Half Marathon = 2 mile warm up + 3 miles of speed + 2 mile cool down – Total of 7 miles
• Marathon = 2 mile warm up + 4 miles of speed + 2 mile cool down – total of 8 miles

This may sound scary and bring on some anxiety, but don’t overthink it. Remember, this is training and it is PRACTICE! If it doesn’t go exactly as planned, that is OK! We get better at finding our pace and regulating our breathing every time we get through a tough workout. Just do your best….and by that I  mean go out and run with your heart! With practice, you’ll discover that there’s about a five-second window of optimum recovery between your interval sets. You’ll feel it when it arrives. If you feel like you need more recovery time during each repeat, you are going too fast.

As always, I am here to chat so reach out and ask if you have questions!

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Day 15 “how to” videos: Watch the videos below to see how to do our exercises properly to avoid injury!

Teeter Totter: Teeter Totters develop balance and strength in the ankle and hamstrings of the stable leg. This exercise is great for runners to increase their speed and stability.

Single Leg Jump Rope (with OR without a jump rope): Great drill for balance and more efficient running! If you don’t have a jump rope, that is OK, pretend you do!

Pistol Squats: This is a tough one leg exercise but AWESOME for leg AND hip strength. This video is a little long but he explains how to do Pistol Squats and what level you should start at. Don’t try to go all out and go to the floor unless you have kept up with this exercise since we did it last and have mastered it. Start from a chair or a high bench. If you start too big, you will get hurt or at least fall over and give up. And we are NOT quitters! 🙂

Crocodile Rows: The Crocodile Row exercise works your back, shoulders, biceps, and abs. I love this move because it is quick and effect. Check it out.

Sit Up & Twist with Dumbbell: Another new favorite of mine as it works our abs and our arms. It’s not as hard as you think, but it will give you a great burn!

Side Push Ups: This exercise targets our triceps (important for runners) and our chest muscles. 10 each set…totally doable!

https://youtu.be/lheyN0xVVok

Side Planks: Make sure your feet are stacked and tighten that core!

It’s been another fun weekend, but once again, it’s time to go to work!

We all know that Monday sets the tone for the week…will you make it count? I know you will because you are #CoreCrewStrong! 

It’s Monday y’all….LET’S DO THIS!

Some new exercises again today. Hope you love them!

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Day 13 exercises: 3 sets of 15 with 1 minute rest between sets (scroll to the bottom for “how to” videos)

• Counterbalance Squats
• Split Squats (left and right side)
• Glute Bridges
• Bow & Arrow Squat Pull
• Single Side Vertical Climb
• Windmill
• Wall Sit and Plank – :60 each round (total of 3 :60 wall sits and 3 :60 planks)

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Day 14: The Core Challenge – Quick core workout that is GREAT for runners! These are all exercises you will find throughout our month and is a quick way to put them all together on an easy day for a great core burn!

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Speed Work: Cruise Intervals

Fun workout on the way this week! This is a little different then anything we’ve done before but I’m going to try to explain it the best I can. Basically, this workout will be similar to a tempo run, but with VERY short recovery breaks which is while we are calling it “cruise intervals.” You will be cruising along, then back off the gas pedal every once in a while to recover, then hit the gas again when the light turns green. 😉

The Workout: Total of 4-8 miles with 2-4 at tempo pace with a :15 recovery jog every .25 miles.

If you are able to run this workout on the track, you will run 400M then without completely stopping, you will jog in circles for :15 then take off again. Similarly, if you are running on the road, you will run at tempo pace for a quarter mile, then take a :15 recovery jog before getting moving again.

A tempo run starts with a warm up and this workout does as well. So start with a 1-2 mile easy jog to get your legs moving and your breathing under control. Then you will go right into your first .25 cruising speed. Your tempo pace is about 20 seconds slower than your 10K pace. If you haven’t ran a 10K recently, that’s ok. Find your most recent 5K or half marathon race pace, then message me and I will let you know what your 10K pace is and we will add :20.

Once you’ve gotten to 2-4 miles (depending on what you are training for and where you’re at in your training, back off the pace and do a full 1-2 mile cool down.

Training for:

• 5K = 1 mile warm up + 2 miles of speed + 1 mile cool down – Total of 4 miles
• 10K = 1-1.5 mile warm up + 2.5 miles of speed + 1-1.5 mile cool down – Total of 5-6 miles
• Half Marathon = 2 mile warm up + 3 miles of speed + 2 mile cool down – Total of 7 miles
• Marathon = 2 mile warm up + 4 miles of speed + 2 mile cool down – total of 8 miles

This may sound scary and bring on some anxiety, but don’t overthink it. Remember, this is training and it is PRACTICE! If it doesn’t go exactly as planned, that is OK! We get better at finding our pace and regulating our breathing every time we get through a tough workout. Just do your best….and by that I  mean go out and run with your heart! With practice, you’ll discover that there’s about a five-second window of optimum recovery between your interval sets. You’ll feel it when it arrives. If you feel like you need more recovery time during each repeat, you are going too fast.

As always, I am here to chat so reach out and ask if you have questions!

When will you do your speed work? Plan ahead now so there are no excuses later in the week!

That’s all for now Crew. Almost halfway through another month and the start of a great new week.

LET’S DO THIS!!! 

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Day 13 “how to” videos, images and steps:

Counterbalance Squats: This is a great video that shows how to do this exercise without weights. He goes a little fast but you can slow it down and add a small weight in your hands to add some resistance.

Split Squats: Great exercise to target our glutes, hamstrings, and quads on the dominant leg. Watch this video to see the difference between a lunge and a split squat. Use weights for this one!

Glute Bridge: The Glute bridge targets our glute muscles but done properly will also work our abs. Keep your core tight and stabile to stop yourself from wobbling.

Bow and Arrow Squat Pull: This sounds like a leg focused exercise, but it really targets our core with a little leg work on the side. Here’s how it’s done.

Grab a pair of dumbbells and get into squat position, hinging forward at hips, lowering chest, and reaching arms to the floor. Bend knees a little deeper and open arms into a “bow and arrow” by reaching right arm to the ground and bending left elbow back behind body, twisting torso slightly to the left during the pulling action.

Immediately switch sides, rising slightly up out of squat as arms change position, lowering back into squat as right elbow bends back and left arm extends. Do 15 reps per set, alternating sides each time.

Single Side Vertical Climb: This compound exercise is a doozy! Core, legs & arms! Here’s how it’s done.

Grab a pair of dumbbells and stand on right leg with left toe pointed out to the side, lightly touching the floor. Bend right arm, bringing dumbbell to just outside of shoulder, and extend left arm up, palm facing forward.

Press right arm overhead and bend left elbow as left knee lifts up toward chest. You should feel your left obliques working to lift knee as high as possible. Return to start. Do 15 reps, and then repeat on opposite side.

Windmill: This exercise (and the few exercises before this one) force your muscles to work harder to help stabilize your core while performing moves that closely mimic everyday activities (climbing a ladder, holding onto objects while sitting up in bed, or reaching for the top shelf in your closet). The extra effort required to move that additional weight means you’ll burn more calories, and tone, tighten and flatten your stomach faster. Here’s how it’s done!

Stand with feet slightly wider than hip width, knees bent, holding one dumbbell in front of chest with both hands, elbows bent. Lower into a squat as you rotate your torso to the left and straighten both arms, reaching right hand to the floor and left hand (holding the dumbbell) to the ceiling. Llook up at top hand.

Maintaining upper-body position, raise halfway up out of squat (think of pressing up with the left side of torso), and then lower back to touch the floor with right hand. Return to start. That’s one rep. Do 15 reps, and then repeat on opposite side.

Wall Sit: Great exercise to target our entire thigh area, quad, inner thigh, the back of the leg, the hamstring, and glutes!

Plank: The last part of each set it a :60 plank. Hold strong for :60 I know you can do it!

After we’re done with our long run, we’re usually off and running in another direction. Taking care of family, our kids sporting events, groceries for the upcoming week, cleaning the house, yard work…the “to do” list never seems to end. Whatever direction life takes you, it’s rarely the one that leads to time for pampering ourselves.

Let’s face it, after we’ve “selfishly” taken the time to run, now we feel like we have to give the rest of our time to everyone else. There’s nothing wrong with that, but we also need to find a little more time to pamper ourselves so we are ready to GO GO GO in the upcoming days.

So what does pampering ourselves look like? Most of them we keep up with but let’s go over them again…just in case. 🙂

1. Strength training: I sound like a broken record right? 😉 We already do lots of strength training, and I am not suggesting we do even more on our long run days. But keeping this important part of the program top of mind is one way to ensure we stay injury-free. Staying injury-free means no PT, no pain, no sidelining injury-related stuff you’d rather live without. Am I right? Here’s the thing, I am firmly in the camp of “strength training as pampering” when it comes to injury prevention. No one wants to be in a boot. But no, don’t go home and do more strength training after your long run.
2. Get cozy with your foam roller: It might be a stretch to call foam rolling “pampering ourself,” but I’m putting it in here along with strength training because any way to not be injured is the best way to be pampered. Trust me! Pamper yourself with the foam roller, you won’t regret it.
3. Nourish your body with good food: Throughout our training, we’re burning tons of calories and putting our body through the wringer. Every run doesn’t feel hard, but if you’re doing speed work, hill work, or long runs, our body is working hard. There is no better way to pamper ourself than through food during a training cycle. If you nourish your body with good foods, your body will thank you. Fruits, vegetables, whole grains, lean proteins, and minimally processed foods are the way to go. DON’T pamper yourself by filling your body with crap. You’ve just had a great workout, don’t go and ruin it.
4. Take Epson Salt baths: Once you get past the stigma of Epsom salts being for old people, an Epsom salt bath is truly a luxurious by-product of a tough training day. If your limbs are achy, relax in a nice warm bath. Add the salts and voila! Pampering at its finest.
5. Get a massage: After a well-earned race medal, or a grueling long training run, there is no better way to pamper yourself than with a massage. Do yourself a favor — schedule a massage for after a tough workout or hard race. You’ve been training hard. You’ve likely ran through some pain and some tears. Treat yourself. You deserve it.
6. Practice yoga and do your stretching: Another no brainer but one we need a constant reminder of. Stretching out our muscles lengthens them and allows them room to breathe. After we workout, no matter how long we are on our feet, our legs need that room to breathe. Don’t deny them, they will revolt!
7. RELAX!: Since we have so many other responsibilities, it’s hard to find the time to sit down and relax. But resting is another very important part of the program. Don’t sit down on the couch after a long run and fail to move again for 12 hours. That will make you tight and stiff. But DO take the time to sit down, rest, and take the pressure off your legs. Not only will your body thank you, but your mind needs a break too.

Mentally, spiritually, and physically…we must fall in love with taking care of ourselves. Because if we do, we are happier, healthier, have more energy…all the things that allow us to be the best we can be so we can take care of everyone else too.

Before we get to pamper ourselves…it’s time to get our sweat on! As always, no matter what your workout calls for. Give it all you’ve got. 1 mile, 5 miles, 10 miles or 20…remember to run the mile you are in.

Take it one step at a time. Channel your #CoreCrew strength and don’t stop till you’re done!

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Day 11: Leg Swings, Hip Hurdles & Lunge Matrix, Long Run, :60 Wall Sit, Legs up the wall (5-15 minutes and another great way to pamper your legs), Roll and stretch! 

7 Key Stretches for Runners

Day 12: Active Recovery + Yoga for Runners/Stretching

• Yoga for Runners: “Unknot Yourself”
• Yoga for Runners: “Tight Hips and Legs”
• Yoga Poses for Runners
• 7 Key Stretches for Runners

It’s time y’all…we’re laying it on thick today with a killer arm and core workout! It’s Friday and long runs are coming….but today is all about strength!

This strength work is important….and I wouldn’t lay it on so thick if I didn’t think you could handle it. So buckle up and let’s get to work Crew!

Day 10 exercises: Arms and Abs – 4 sets of 10 with a 1 minute rest between sets

• Triangle Push Ups
• Inchworm + Push Up
• Side Push Ups (each arm)
• Scissor Kicks
• Lying Leg Raises
• Oblique Crunches
• Plank of your choice – :60 each round (4 Planks total)

Bonus: Roll & Stretch for long runs! – 7 Key Stretches for Runners

“How to” videos for Day 10 exercises:

Triangle Push Ups – These push ups change the focus of the push up to put more pressure onto our triceps, which are the most important part of the arm for runners. Pushing our arms/elbows backwards is what helps drive us forward so make that triangle with your fingers and let’s build strength in our triceps!

Inchworm Push Up: Inchworm pushups are a great total body compound movement that strengthens the muscles of the shoulders, arms, chest, and core while actively stretching our hamstrings, calves and back.

Side Arm Push Ups: Working the triceps again. Tough exercise but an awesome way to tone and strength our arms!

Scissor Kicks: Scissor kicks are a great lower ab, inner and outer quad exercise that will help us tone our abdominal muscles, improve our balance and get a great cardio all at the same time.

Lying Leg Raises: Strong lower abdominals give us the base we need to hold our body upright and stable while we’re running and the lying leg raise is a great way to build up that core strength!

Oblique Crunches: We’ve worked the lower abs, now let’s move to those pesky obliques. These oblique crunches will not only help us build core strength, but they will also help us smooth out our love handles!

Plank: Time for some planks! Hold strong Crew you go this! One plank at the end of each round then a 1 minute rest and do it all again. 4 times all the way through!

Being the exception isn’t always easy…it requires pushing past our limits and making choices that aren’t always fun. But we are a rare breed who know that every extra step we take means we are that much closer to our goals.

Rare and Exceptional – Do you believe it? Or do you doubt yourself? If you don’t believe in you, who will?

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Today’s workout won’t take long, but getting it done will make you the exception! How many rounds are possible for you in 15 minutes? Set a goal now and stick to it!

“AMRAP” – As Many Rounds As Possible 🙂 5 minute warm up then 15 minutes strong and you are done! You are rare and exceptional….don’t forget the power you have inside!

I showed you how to do a variation on the burpees so use your judgement but don’t take the easy way out…I’m aware that you are rare and I know you can push hard on these!

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Speed Work: The Long Decent – This workout starts with an easy mile warm up but you can go longer if it takes you longer to warm up. For me, I like at least 2 miles to settle into my breathing and feel good before I start pushing the pace!

Once you get your warm up done it’s time to start at the top of the ladder and work your way down. This workout calls for a fast run then a slow easy 400 meter (.25 mile) jog. If you need a walk break that’s fine but for this one you want to keep moving so take a walk break then go back into your easy jog through the end of that quarter mile. Grab a sip of water then get moving again! Remember to BREATHE through your faster intervals and give them all you’ve got because each interval is a little shorter than the last.

Finish with a nice easy mile cool down and you are done!

That’s all for now Crew. Plan ahead for your speed work and get in a 20 minute workout today. Don’t wait…nothing good comes from waiting. Get up and get it done. You got this!

Today’s workout looks tough…and it’s not easy…but it will go faster than you think and one day you will look back thinking, that was easy! 🙂

Naturally, strong leg muscles are crucial for running fast, but many runners underestimate the importance of upper body strength for good running performance. The abdominal and back muscles play an important role in stabilizing our upper body. A weak core leads to compensatory movements, decreasing your forward propulsion.

A strong upper body is essential for guaranteeing an efficient transfer of energy from your body to your legs. Without this, the proper arm technique cannot provide the necessary support to our legs. In the end, an efficient running form helps us run faster and expend less energy.

So if a strong upper body, arms and abs, help us run stronger while leaving us with energy, why wouldn’t spend 30 minutes focusing on these areas? That’s all it takes Crew. 30 minutes. And you will feel stronger and have more energy when it’s done!

More energy after working out? YES! Strength work burns MORE calories than cardio. If you are running before you do your strength work, you are missing out on extra calories burned! Let’s say you go for a run right when you wake up, you run 3 miles and burn 300 calories. Then you come home energized and get your strength training done on tired muscles. So your form suffers (because you’re tired!) and you pull your shoulder out of place. EEEKKKK! Now you are in pain and just want to lay down with an ice pack.

Instead, what if you get up and do your strength work first then go for your run? You knock out your strength work with great form and no injury, then you go run your 3 miles burning 350 calories because your strength work is STILL WORKING for you!

No brainer right? I know we all just want to run, but think about the benefits of doing your strength work first. Try it and see how you feel. It would be nice to come home from a run and be done right? 🙂

So…I would love to see strength BEFORE cardio today! Let’s do this!

Day 3 exercises: Arms and Abs – 4 sets of 10 with 1 min rest in between sets

Yes 4 planks! 🙂 (“how to” videos at bottom of post)

• Heel Touches with :10 Hold at end (hold the “up” position and squeeze those abs!)
• V-Pass with Stability Ball
• Back Extensions on Stability Ball
• Plank Up and Downs
• Slow Push Ups
• Lying Chest Fly
• :60 Plank

When you’re done, go for a run! 1 mile or 5…just take it nice and easy because long runs are coming up!

Before you go to bed, while you’re winding down, watching TV or hanging with family, take it to the floor for some good runners stretches!

7 Key Stretches for Runners + Pigeon Pose

Not feeling it today? Dig deep and bring out the willpower that is within…then get up and get it done. You WILL feel so much better when you do!

Day 3 “how to” videos:

Heel Touches: Super quick but effective exercise for our abs and obliques. Make sure you are holding that core tight! After a 10 count on each side hold that “up” position for another count of 10.

V-Pass with Stability Ball: This exercise is another one of my new favorites. It burns good! Make sure you are keeping your back flat on the floor. If you don’t have a stability ball you can use a couch pillow, basketball or soccer ball!

https://youtu.be/bj6Ztf2c6c8

Back Extensions with Stability Ball: The stability ball back extension resembles a backward crunch. Nice smooth controlled motion.

https://youtu.be/9r_dG0BU3Ls

Plank Up and Downs: Combination move for our arms and core!

Slow Push Ups: No matter what your fitness level is, you can do these slow push ups for stability and strength. Against a wall, on stairs or a bench, from the floor on your knees, or full push ups. Whatever works best for you…just make them slow and controlled.

Lying Chest Fly: Simple and quick move that will tone and tighten your arms and chest. Don’t skimp on the weight here. If you can go a little heavier, push yourself!

Plank: No crunches! Just hold tight and feel that core burn!