Day 20: Brand New Week…Let’s Go!

The weekend is over…the relaxing is done.

Let go of the excuses and remember…working out is fun!

LET’S GO CREW!!!

3 sets of 10…arms and core. New speed work and stepping it up to 45 reps for the Ab Challenge and 40 for burpees. You can do this…make a plan, get it done early, and set the tone for the week!

Day 20 exercises: 3 sets of 10 

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

  • Rotational Shoulder Press
  • Standing Core Dumbbell Swing
  • Push Ups
  • Wall Sit – :60 (after run – if running today)

Challenges: 

  • Ab Challenge – 45 Crunches, 45 Bicycle Crunches, 45 Leg Lifts & :80 Plank (1:20)
  • 40 Burpees

Bonus: #BraBulgeWorkout – SLOW AND CONTROLLED

This one may seem like its just for the ladies, but guys you can benefit from stronger, toner arms too! Most of these exercises we have done in the past so you should be familiar with, but if you aren’t sure how to do one let me know and I will post a “how to” video. You don’t need a special ball for the woodchoppers, just use a dumbbell and do them SLOWLY. These are not fast moves. Low reps, slow and controlled movement. Just one set of this workout. Thank  you to Jennifer Oldenburg for suggesting this great workout!

Bra Buldge Workout


Speed Work: Negative Split Run

Many runners do the opposite of a negative split run by going out too fast in the beginning, and then slowing down significantly in the second half of the race. It’s a common mistake because you feel rested and strong in the beginning, so it’s tempting to go out fast. It takes a lot of discipline and practice to achieve a negative split. But if you can hold back and conserve your energy in the first half of your race so that you can run faster in the second half, you’ll perform much better overall.

So we are going to practice. I want you to work on starting  slow and bringing your pace down during your run. Practicing a negative run will help you nail it when it’s important.

Start at your normal “conversation pace” for mile 1 to warm up. For mile 2, speed up just a bit, then speed up a little more for mile 3, etc… The last mile of your run should be at the pace you want to run for your race. Not the overall average, just the last mile. Remember your race will be longer so you have more time to bring that average down. I’m not really concerned with the total distance, but don’t do this on a day that calls for an easy or short run. I want to see you paying attention to your speed and really dialing in on how to pace yourself to get faster as your run progresses. We want to see splits so post your workout when you’re done!


Do not let Monday pass you by. Let’s set the tone and make this the BEST WEEK EVER!!

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Day 20: It’s Monday!!

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Great workout right?!?! I know you’re super excited about LOTS of burpees!


Calm down Crew…we’re not doing 100 burpees for time….but doesn’t 3 sets of 10 for our arms and core sound EASY now? 😉

It’s Monday y’all let’s do this!

Day 20 exercises: 3 sets of 10 

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

  • Upright Row + Flies
  • Inchworm Push Up
  • Squat Thrust + Curl & Press
  • Side Planks – :30 each side
  • Wall Sit – :60

Challenges:

  • Superman – 1:55
  • Push Ups – 50
  • #MadManMartin Plank Challenge – 150 seconds (2:30) If you can’t fathom holding a plank this long, break it up into a “rolling” or “moving plank and shift into different plank positions for 2:30.  Regular plank, side planks, plank reaches, plank jacks, whatever type of plank works for you. You can do this!

Bonus: Burpees – 3 sets of 10 – Better than 100 right? 🙂


Speed Work: 4 x 1200 meters (.75 mile) 

This is a tough workout but extending the distance for our speed work is an important part of holding that faster pace a little longer. Don’t go too fast…find a pace you can hold for the .75 mile then stop to jog, walk, or just stand still and breathe, then do it again!

Remember to start with a 10-15 minute warm up and some running drills and finish with a 10-15 minute cool down.


Show the world your Monday BAD-ASSERY…who knows…maybe you’ll inspire someone.

Get up and get moving Crew!

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Day 20: Small Efforts Every Day

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If you want to be successful, you have to put in the work…every single day. You don’t have to kill it…small efforts repeated day in and day out make all the difference!

I saw that Alison took it back to Day 1 over in New Zealand, so I figured we’d follow her lead. Day 1 was a full body compound movement video that everyone loved so let’s do it again.

Also on Day 1 we did the No Junk Food Challenge….with Christmas in just a few days, let’s get ready for all the yuminess coming our way and take a day to detox first! No Junk Food today y’all! Can you do it? Put down the junk…just for 1 day!

Day 20 exercises: 

  • Full Body Compound Workout Video
  • Bonus: Sarah’s 12 Days of Christmas – Days 1-9
  • Finish with one :60 plank

Follow video below (3 times) and finish it off with a :60 plank

What you will need: If you don’t have this equipment substitute and make it work! Your dumbbells will work just fine in place of the medicine ball and kettle bells.

  • Kettle bell or dumbbell
  • Jump rope (or just pretend you’re using a jump rope and simulate the exercise
  • Medicine Ball – Or you can use your dumbbell for this too

Bonus: Sarah’s 12 Days of Christmas – Days 1-9

  1. 1 minute skaters
  2. 20 Squats
  3. 15 Push Ups
  4. 10 Superman
  5. 1 minute Jumping Jacks
  6. 20 Lunges
  7. 15 Tricep Dips
  8. 10 Mountain Climbers
  9. 10 Burpees

Last thing…bust out one :60 plank to round off your day then stretch it out and hit the shower!

Speed Work: Introduce, Improve, Perfect – 6x – 8X 1/4 mile repeats

Warm-Up  5:00 jog followed by your choice of Dynamic Movements (high knees, butt kicks, leg swings, sideways shuffles, skipping, etc)

Work-Out – 6-8 x 1/4 Mile Repeats at a pace that is :30 faster than your race pace.

*2:00 standing or walking rest in between each one.

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

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

Cool-Down  5:00-10:00 easy jog (you’ve earned it!)

Put on your game face Crew and let’s get to work!

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Days 19 & 20: Runner Problems

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Ready to go LONG?!?!?

As runners, we always have to “work around” getting our long runs in. Well…maybe it’s really that we work the rest of our weekend around our long run. 😉

In order to get it done, feel good, and make sure our family and friends aren’t mad at us, we have to PLAN! What’s your plan? Plan ahead to be successful!

Remember to make time for arms on Sunday too. 🙂

Day 19 exercises: Long Run + 7 Key Stretches for Runners + Side Plank (:30 each side)

Day 20 exercises: Arms – 3 sets of 15 (Stepping it up to 15 reps per set!) 

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

  • Bicep Curls
  • Shoulder Press
  • Tricep Dips Hammer Curls
  • Straight Arm Plank (:60)

Bonus: PUSH UPS!!  – Sunday’s bonus arm work – 3 sets of 15 push ups

Take time to stretch Crew. It’s important for recovery!

If you’re going long on Saturday, try to get out on Sunday for a few SLOW miles. Keep it short and easy (30 minutes or less). We call this “active recovery” and it will help your body recover better than laying around and stiffening up.

If you can’t get out for a run both days, find other ways to be active. Play outside with your kids, go for a walk with your spouse, go for a bike ride. Just don’t sit around idle…I promise you will feel better on Monday if you are active the day after your long run.

No matter how far your long run is…just GO RUN! 🙂

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Day 20: Leg Day Again??

screen-shot-2016-10-20-at-5-19-14-amWho else is NOT ready for leg day again??

With lots of miles, a killer leg workout on Tuesday, speed work, and wall sits…this week has been brutal!

But we got this Crew! Take it slow and steady and push through!

Day 20 exercises: Legs / Stability – 3 sets of 15

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

  • Hero Lunge :30 each side
  • Fire Hydrant with Kick
  • Pistol Squat
  • Single Leg Hip Thrusts
  • Bedtime Plank
  • Stretch! – 7 Key Stretches for Runners

Bonus: #HipStrength screen-shot-2016-10-20-at-5-40-01-am

I went to see a PT at CORA Rehabilitation yesterday on the advise of my PRS Running Coach. What did PT say? Knee pain most likely caused by unstable & insufficient hip strength…. what?!?! I do my strength exercises! Yes..he said he could tell…strong quads, strong calves…but since my pain shows up after longer distances he thinks my hips start to falter (possible stride fluctuation) as I get tired. Knee pain started at mile 15 in Chicago and mile 10 at this past weekend’s Marine Corp Half.

As we all know our hips connect to our quads, which attach our knees, which follow all the way down our legs to ankles and feet. So when our hips are misaligned our just get tired and cause our stride to go askew it shows up in other places down our body.

PT: “I can tell you do strength work, but do you focus on hips?”

Me: “Well, we are doing lots of squats, fire hydrants, and pistol squats this month.”

PT: “Pistol squats are great. Make sure you’re knee is not folding in when you do them. Very important to keep that knee aligned with your hip. What about clams and side leg lifts?”

ME: “Hmmmmm…not this month.”

PT: “Add in clams (knee up and foot up) and side leg raises. Hip instability is a problem for lots of runners. When you have strong legs but your hips haven’t caught up your hips can misalign after long bouts of hard work.”

Sigh…makes sense…but dang more work to do! Who’s up for some extra hip strength work with me today?

  • Clams – Knee up – 3 sets of 10 each side
  • Clams – Feet up – 3 sets of 10 each side
  • Side lying leg raise – 3 sets of 1e each side

For the side lying leg raises make suer your leg stays behind your body. Don’t let that leg com in front of your hips. Body should be very straight.  It is also important to keep the foot flexed and pointed straight ahead of you.

He also gave me a band to use during these exercises. It’s very small and just a stretching band to give me some resistance. Who has one? If you do, use it. If not, look into getting one. They are super cheap and I’m thinking about throwing these exercises in again in November. Monster walks anyone? 🙂  screen-shot-2016-10-20-at-5-44-18-am

Here are some resistance bands I found on Amazon Prime for $6.99 but I’m sure you can also find them at your local Walmart for pretty cheap. This is what they look like.

PT did something called Astym which wasn’t too nice feeling but was a very intense version of rolling. He said Astym regenerates healthy soft tissues (muscles, tendons, etc.), and removes unwanted scar tissue that may be causing pain or movement restrictions. Rolling is your AT HOME version of this treatment Crew so if you’re not taking time to roll, make the time and prevent your muscles and tendons from getting to the point where you need more invasive therapy!


Speed Work: Lots of super speedy miles this week YAY! Jessica and I went to track with PRS last night and did some mile repeats…so fun HAHA 😉 PT told me to go at 60% after treatment but of course I pushed a little harder. Jessica did awesome finishing her 2nd mile repeat in 8:41!! Go JESS!!!

Have you logged in your speedy mile yet this week? If not, try it out today and see where you’re at!

Here’s the workout: Mile “bench mark” run 

We want to see how fast you can run 1 mile, and I also want to show you how going faster is possible for you!. Make sure you are well rested and have fresh legs then go out and do a 1-2 mile warm up, rest for a few minutes, then run with your heart and do a mile as fast as you can. Cool down with 1 more mile then call it a day. 3-4 miles total. I want to see some super fast for you miles Crew! Do your warm up and cool down miles as slow as you want. All I want to see if that 1 mile time. Have fun with it and surprise yourself with how fast you can go!

Lots of info…and lots of stuff to do today! But no one gets stronger without a little struggle and a lot of hard work!

Get up! Get Moving! And make it an awesome Thursday Crew!

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Day 20: Bring It On

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In the old days, runners ran.

Seriously, ask runners a few generations older than you what they did for their daily workout, and they’ll likely answer: “I ran.”.

But no matter what race you’re preparing for, you might not want to stick to this old training routine. We’ve learned a lot over the last 30 to 40 years…and like so many other things, running has evolved.

This is not news to the Core Crew. We know we need to add strength training…right? We know that runners need to do more than just run. Runners need to be strong and athletic. If we’re not strong, we can get hurt even if we practice good running form. In fact, some injury statistics put the annual injury rate for runners as high as 85 percent!

Reducing the injury rate isn’t that difficult, though. In fact, according to Greatist.com, “runners can [get stronger and reduce their chance of injury] effectively with just 10 to 20 minutes of strength training each day.

YAY!!! This is GREAT news! Our daily challenge won’t take long, but it will make you stronger and your chances of injury will go down. Does this mean you’ll never get injured? Well no…but if I can increase my chances of staying on the road by getting stronger, I’ll take it!

This same article says the best exercises for runners are compound movements like deadlifts and squats (got em), bodyweight exercises like planks and push ups (got those too), and hip and glute strengtheners (covered!).

Lastly, the article says we should stretch and foam roll. Well dang…we do that too! 🙂

So what are we waiting for? Bring on the leg work!

Day 20 exercises: Legs / Stability – 3 sets of 15 

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

  • One Legged Bridge
  • Side Lunges
  • Side Lying Leg Lifts
  • Plank – Your Choice (:60 2X)

Bonus: Runners Touch screen-shot-2016-09-19-at-7-43-34-pm

Strike a pose in perfect running position with one leg in high knee position. Balancing on the one leg, bend at the hip and touch the toe that’s on the ground with the opposite hand while the leg in the air rotates under and back. Make sure the standing leg remains stable and as straight as possible while enabling you to touch the ground. Be sure to prevent the moving knee from crossing midline while that leg straightens out behind you. Come back up to running position quickly without losing balance, pause for a second or two, and repeat 10 times. Switch legs and repeat. Throw this in the rotation with today’s workout and do 3 sets for each leg. (No you don’t need to use a kettle ball as shown in the picture.)


Speed Work: ONE…just ONE Crew member committed to speed work yesterday. What do I have to do to convince you to give it a try? Do I need to come meet you at the track? I would if I could!! Check out this week’s speed work in yesterday post here. Scroll to the bottom for the workout and pace info.

Strong legs are a key ingredient for staying on the road injury free! And as a side bonus…strong legs look good and will help us run faster! GETTTT ITTTT Crew!! 🙂

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Day 20: It’s Crunch Time

Lock and loadWe’re not doing tons of crunches…but with the month closing out quickly…be honest with yourself…how much time and effort have you put into getting that flat belly you want?

Lock and load Core Crew….It’s crunch time!

Keeping it short and sweet today…gotta get my workout in then go have some fun!

Keep those abs tight Crew! Think Flat Belly!

Day 20 exercises: 3 rounds of 10

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

  • Standing Oblique Crunch
  • Dumbbell Squat to Shoulder Press Rotation
  • Single Leg Deadlift
  • Towel Mountain Climbers
  • Burpees
  • Plank – Your Choice – :45 (2X)

Bonus: #DailyAbs Daily abs

You might be getting bored with this bonus…but it’s quick and easy to throw in a few rounds throughout the day. Do a round here and there to keep your abs top of mind and it might even help you stay away from the kitchen!

It’s crunch time for that flat belly Crew…ready, set go!

Day 20: Iron Strength

Never skip Monday 6-20Time to hit the reset button and do it all over again!

Run, Strength, Stretch, Repeat. And of course…

Never Skip Monday!

Time to build that Iron Strength! Let’s do this!

Day 20 exercises:

Monday-Morning-Workout-Routine

Bonus: #MondayMorningWorkout 

Our Monday Iron Strength Core Workout is pretty intense and a lot of us will still get in a run…but if you want to go the extra mile, throw in this #MondayMorningWorkout

Mini Morning Workout

#MiniMorningWorkout: Have to get out the door to work? Throw in this quick Mini Morning Workout to get your juices flowing and your heart pumping a little. You can do the rest later when you have time, but this mini workout will help start your day right!

Thigh Challenge: I finally remember the Thigh Challenge and it’s a rest day. 😉


Running Drill for Speed and Efficiency: Running drills can be done any day of the week. Before your workout to loosen you up, or after your workout to promote good form while your tired. Either way…remember to throw in some Grapevines this week.

Grapevines: Screen Shot 2016-03-14 at 6.17.10 AM

Why: This drill loosens hip flexors and glutes and increases hip and leg and gluteal mobility while also using lateral strength required to run with good form.

How: Standing upright with your head and torso facing forward, move laterally in one direction by placing your trailing leg in front of the lead leg. Then move the lead leg in that same lateral direction and place the trailing leg in front of the lead leg. Maintain a fluid motion with your arms rotating in the opposite direction from the legs. Do two to four 50-meter reps to the left and right, facing the same direction for each lateral movement.


Speed Work: Last week we had choices…and I loved seeing you decide what kind of speed was right for you. Let’s do it again. What kind of speed work gets you excited?

  • Fartleks – “speed play”
  • Interval Sprints: 200M, 400M, 800M, 1200M, Mile Repeats
  • Tempo Run – Click here to learn more about Tempo Runs
  • Progression Run – Getting progressively faster towards the end of your run

No matter what you choose….get in the mindset of going a little faster than normal and remember your warm up and cool down. Then come home and stretch!

We are getting so close to the end of the month and I need ideas for July! This is your group…and I want you to LOVE what you’re doing. I want it to be relative to your needs. So tell me…what do you need to work on? What will keep you motivated next month?

Congratulations to Lisa Mattson Gibbs on completing her very first Marathon! Way to go Lisa! You trained hard and pushed through the heat and we are so proud of you!

Time to get moving and make a difference TODAY! Never skip Monday’s Crew! 🙂

Make a difference