Day 14: Be Sweet To Yourself


Happy Valentine’s Day Crew! Be sweet to yourself…eat the treats but don’t overdo the candy, then take time to get a little sweaty and burn it off!

Grab your sweetheart and ask them to get a little sweaty with you. What better way to spend the day with the ones you care about than treating them to a little Core Crew love!

We all know those sweets go straight to our hips and thighs so show your legs and hips some love and feel that good burn! 🙂

Day 14 exercises: 3 sets of 10

****Click here for how to videos****

  • Modern Mom/Dad Hip Strength (see video below)
  • Single Leg Deadlift
  • Squats
  • Plank – :60
  • Wall Sit – :60


  • Superman – 1:20 (80 seconds)
  • Push Ups – 40
  • #MadManMartin Plank Challenge – 1:30 (90 seconds)

Bonus: Cardio Strength – Get that heart pumping with some cardio to burn off those extra calories today! 1 – 3 rounds…whatever you have time for.


Speed Work: Running today? Throw in your speed work and get it out of the way for the week!

Workout: 800M, 400M X 3 or 4

  1. Warm up – 1 – 1.5 miles slow and easy. Get your hear pumping and your breathing going
  2. 800M (1/2 mile) – Remember those times I gave you for 400’s? Double that and slow it down just a tad. (See times below)
  3. Rest 90 seconds – walk, jog, or stand still and breahte
  4. 400M (1/4 mile) – Do not run these too fast. Remember the key is to be steady here. So you shouldn’t be running these at top speed. Take your 800M (1/2 mile) time and cut it in half.
  5. Rest 90 seconds – walk, jog, or stand still and breathe
  6. Do it all again!
  7. Repeat this cycle 3 -4 times. 3 times = 2.25 miles / 4 times = 3 miles
  8. Cool down – 1 – 1.5 miles slowly to bring your heart rate down keep your legs moving

1/4 Mile is equivalent to 400 meters or one lap of a standard-sized track while 800 meters is 1/2 mile or 2 laps around a standard-sized track.  Here’s a few examples of where your interval times would range, depending on your mile time.

For this workout, you should take the times below and slow them down just a tad. I run 400M in about 1:45 – 1:50, so for this workout, I’ll run 800M in 4:05-4:08 and the 400M in 1:55 – 2:00. You can do this. Don’t overthink it. Just go out and run a little faster than you’re used to! 🙂

During a conversation pace run, if you average a:

  • 14:00/mile, you should run the quarter-mile in 3:00.
  • 13:00/mile, you should run the quarter-mile in 2:45.
  • 12:00/mile, you should run the quarter-mile in 2:30.
  • 11:00/mile, you should run the quarter-mile in 2:15.
  • 10:00/mile, you should run the quarter-mile in 2:00.
  • 9:00/mile, you should run the quarter-mile in 1:45.
  • 8:00/mile, you should run the quarter-mile in 1:30.
  • 7:00/mile, you should run the quarter-mile in 1:15.

If you’re flying solo this year….don’t sweat it…grab your favorite sweety and get them moving with you. Friends, co-workers, children, family…everyone needs a little love on V-Day.

Running will always be our first love anyway so let’s get sweaty and make it a day to remember Crew!


Day 12: Sore Muscles = Happy Pain

sore muscles happy painArm day again…already?!? Yep!

I won’t lie…I am still sore from arms on Friday then Gett Itt training on Sunday…but hey…sore muscles is happy pain!

Working hard and being sore after means you are doing the workouts properly and you are giving it your all. Don’t give up now…push through the pain and feel the burn Core Crew!

Day 12 exercises: “How to” videos

  • 50 Jumping Jacks
  • Tricep Overhead Extensions – 3 sets of 10
  • Tricep Dips – 3 sets of 10
  • Tricep Swings – 3 sets of 10
  • Plank – :30-1 min (2X)
  • 50 Crunches

cardio strength blueBonus: #CardioStrength – Another old but goody! Throw some Cardio/Strength in the mix to get your heart rate pumping, burn some extra calories, and add a little extra strength to your routine today.

Running Drills and Speed Work: Lots of us are back to running today after a great weekend and a rest day yesterday and Tuesday is a great day for speed! Remember to work in the running drills after you warm up and before your speed work. The straight leg shuffle is a great drill for those who heel strike (me!) to help you move towards a more balance foot when hitting the ground. Click here to see the Straight Leg Shuffle “how to” video and to find our speed work for this week.

Remember “IIP” – Introduce, Improve and Perfect. We are sticking with the same 1/4 mile repeats this week o improve upon our performance from last week. If you haven’t introduced speed work into your routine yet….there is no better time than now!

I am meeting the Jax Runwell team this morning for a group run. These guys are faster than me and I am a teeny tiny bit nervous, but I know that they will push me and the only way to get better is to step out of my comfort zone!

If you didn’t have a chance yesterday, please check out Racing Together to Make it Count. Find out more about Runwell and the amazing things they are doing for those suffering from addiction. There is plenty of time to sign up for the virtual race so choose your distance and Make It Count!

As always….remember to take time to stretch…here’s our 7 Key Stretches for Runners and your arm stretches for today are below.

Get to it Core Crew and make it a great Tuesday! 🙂