Days 24 & 25: Merry Christmas Crew!

Merry Christmas Crew! Wishing you peace, joy, happiness and lots of family love this weekend!

Who’s heading out for a long run before the festivities begin? Long run today plus some stretching and one :60 plank and you’re ready to party!!

Day 24 exercises: Long Run + 7 Key Stretches for Runners + one :60 Plank of choice

Day 25 exercises: One :60 Plank of your choice + Rest

I wanted to thank Gwen and Jennifer again for my sweet Christmas cards and presents. You ladies made my day! And a big thank you to my whole Crew for making this year so awesome!

What are you waiting for? Go run! May your Christmas miles be merry! XOXOXO


Day 24: Happy Thanksgiving!


Happy Thanksgiving Crew! I hope you all have a very blessed day with family and friends!

Lots of us are racing or just getting out to be active today. Throw in some ab work before your meal, or wait till tomorrow and pair it up with hips…but get it done! Just don’t try to do it after your big Thanksgiving meal. 🙂

Day 24 exercises: Abs – 3 sets (:30 each exercise) 

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

  • Roll Up
  • Pilates Scissors
  • Bird Dog Crunch (right side)
  • Boat Pose
  • Bird Dog Crunch (left side)
  • Side Planks – :30 each side

Bonus: Give thanks and let us know what you are thankful for today!

I am thankful for so many things. My son and family, my friends, my faith, my health, my Crew, and RUNNING!

Have a wonderful day full of love, laughter, and activity! MUAH!


Day 24: Sore but Satisfying

screen-shot-2016-10-24-at-5-29-53-amMost runners would rather lace up their shoes and spend time out on a trail or road than work out in a gym. I mean, you didn’t become a runner to spend more time indoors.

There is a whole world of routes to explore when you are out on a run, and none of them pass through a weight room.

More likely than not, you’re focusing more on strength now because you realize that doing nothing but running is not working out all that well for you.

Maybe you realized this because of time off from running due to an injury. Or maybe it’s because you want to log faster miles….or just more miles in general.

Estimates of the rate of injury for runners vary depending on what you read, but some sources say injury rates for runners can be as high as 80 percent in a given year and 80 percent for each individual runner over the course of his or her lifetime.

80%!!! The time has come for runners to embrace strength training. Despite the stats, the sport of running has never been proven to be dangerous. People will continue to run. Your friends and neighbors do it, you get jealous when you see others out on the road.

Jay Dicharry, a physical therapist and strength and conditioning specialist at the University of Virginia, calls running “a crazy type of badge-of-courage sport in which you have to pound yourself into shape day-in and day-out until you emerge on top.” In this article, Dicharry points to several well-documented studies showing that weightlifting is tremendously beneficial for running in many ways that decrease injury risk and improve performance.

He tells runners, “Get in the weight room. It is hugely important for runners to lift.”

I know it’s not fun. I know it hurts. I know you’d rather be running… But a few minutes each day spent on strength training will keep you on the road longer and it will help you be a better runner!

Push hard until your muscles are sore so when you run…all you feel is freedom.

Day 24 exercises: Full Body – 4 sets of 15 today!

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

  • Clean and Press
  • Soldier Twist
  • Primal Crawl
  • Yes Kick
  • Bedtime Plan

Bonus: Freedom Run – Run a mile, run 5 or 10 or whatever your heart, mind and body desire…but go run. I’d love to see everyone logging some freedom today!


Speed Work: Mile Repeats – Last week we did a “mile test run” to see where we were at. The workout was intended to be one fast mile after warm up and cool down. This week we are doing 2-3 of those miles, but not at your fastest speed. You want to be at about 85%-90% of your 5K race pace. Think of it as a “tempo pace”. Your tempo pace should be a little faster then the time you would be able to hold during a half marathon. For example, my fastest half marathon is just under 2 hours (average 9:10/mile), so my tempo pace for these mile repeats would be around an 8:55. Never ran a half? That’s ok! I know the numbers are a little daunting to some, but don’t stress. Reach out to me by PM here and let’s chat. I will help you figure out where you should be.

  • Warm Up – 1 mile (or more)
  • Mile Repeats – 2-3 miles – No walking during your mile repeat. Run 1 mile then rest for 2 minutes. Stand there. Breathe. Do not walk. Start your watch over or hit that “lap” button before each mile. After you get your breathe back (don’t wait too long, 2 minutes is enough recovery time) then do another mile. Repeat 2-3 times.
  • Cool down – 1 mile (or more)
  • Total of 5-6 miles
  • Stretch! – 7 Key Stretches for Runners

I always ask that you reach out and chat with me about speed work paces, but not many people take me up on it. I am here to help you get stronger and faster so don’t just go out all willy nilly…take a few minutes ahead of time to find out where you should be. Reach out and PLAN ahead Crew!

Today’s strength work is hard. It will hurt and might even feel a little awkward. Push through it and then shake it out with a FREEDOM RUN!

After all that hard work…you deserve a little freedom! Make it a great Monday Crew! 🙂



Days 22 & 23: Get Inspired

screen-shot-2016-10-21-at-8-48-42-pmDo you have goals that inspire you?

If your goals don’t make you want to get up and move….you need to rethink your purpose!

Find a reason to get active this weekend. Make short term goals that are attainable and work towards them NOW.

Don’t wait till tomorrow, or Monday, or next week. Decide what you want…and get up and work for it. Do it today.

Day 22 exercises: Long Run + 7 Key Stretches for Runners + Bedtime Plank

Day 23 exercises: Arms – 3 sets of 15

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

  • Halo Curl
  • Shoulder Press with Rotation
  • Push Ups
  • Elbow Kiss
  • Bedtime Plank

Bonus: Yoga for Runners – We all need a little down time before the week starts so find a quiet place, stretch out those tired and sore muscles, and unknot yourself so we can go hard again on Monday!

When you’re done…be proud! Don’t wait till you reach your goals to give yourself some credit. Be proud of every little step you take in the right direction.

Good luck to everyone racing and going long! Melissa and Catherine are hitting the trails on Sunday…who else is pounding some pavement and earning some new bling?

Have an awesome, fun, active weekend Crew!



Days 24 & 25: Relax…You Got This!


Oh, the long run. It’s both the bane and the bliss of every runner’s existence.

Regardless of what your “long” run distance may consist of, we all go through the same range of emotions leading up to this oh-so-important run.

  • Usually the anxiety starts midday Friday. We start thinking that there is no way we can actually run whatever distance we’re scheduled the next day. We get this feeling in our stomach that is half nerves and half a bad reaction to our lunch. This normally subsides about the time we go to bed—you know, 9pm because we’re really fun on Fridays…
  • We start out our long run feeling happy to be running with a group, or loving the time get get to oursleves. The moon is high, the air is cool (only because it’s still early and the sun isn’t up yet), and we are moving! It feels great.
  • Soon we’re overestimating how far we’ve gone. We’ll think we’ve run seven miles when it’s only been three. Right about then we just want to end it.
  • We have to have small goals to check off while running long. Usually it goes like this: only 3 miles to the turnaround and then we’re halfway done! Only 2 miles until the water stop and pretzels! Less than a 5k until we are DONE!
  • We made it. Now it’s time to eat, stretch, and nap!

When it’s all said and done, we wonder why we had so much anxiety in the first place. We know we are strong. We know we can handle it. We know once we’re out there we’ll be burning calories, sweating buckets, making progress, and loving it!

So the questions is…are you having fun when you’re out there? That’s the most important thing right? This is supposed to be fun! Over thinking the run beforehand will drain your motivation. Try not to stress about it. You have it planned, you know you can do it…so trust your training and relax…you got this!

Whether you’re going long on Saturday or Sunday…make sure your having fun, and don’t forget…we still have work to do on the day we’re not running.

Here’s the weekend skinny… Leave it as is, or switch it up…but plan it out and get it done.

Day 24: Long Run + 7 Key Stretches for Runners + Plank – Your Choice (:90 2X)

Day 25: Arms / Back – 4 sets of 15

  • Burpees
  • Bicep Curls 21s (4 sets of 21)
  • Wide Rows
  • Plank – Your Choice (:90 2X)

Bonus: Active Recovery – Short run (30 min or less at conversation pace), walk, swim, bike, play outside with the kids, yoga. Choose something that will get your muscles loose and that will promote healthy, active recovery after your long run. Being sedentary after a hard work out will only make you more stiff and sore…get moving!

Remember…our long distance runs make our hearts stronger…and our legs and lungs too…

Eat good, hydrate, get your outfit and gear ready, then relax…you got this!



Day 24: Do It For The Legs

Oh My Gosh….those legs….

Walk Strong…Kick Hard…Let me see you LUNGE!

Look at them legs…they’re amazing!

Runner Legs…they’re amazing! But we all know that to get those tone, strong runner legs…we have to do more than just run! So when you want to skip it…when you get busy…have too much going on…and think about putting it off till another day…

Do it for the legs!

Screen Shot 2016-05-23 at 9.48.58 PM

Day 24 exercises:

  • Pistol Squats – 2 sets of 6X each leg
  • Fire Hydrant + Donkey Kick – 4 sets of 10
  • Squats – Your Choice – 4 sets of 10
  • Plank – 1 Minute (2X)
  • Side Plank – :30 each side (2X)
  • 45 Push Ups

Bonus: #CircuitTraining  burning belly fat

Got a little more in you today? Do it for the Legs! 😉

Running Drills: Grapevines

Speed Work: Warm Up + 4X 400M + 4X 200M + Cool Down

Need a little more info about this week’s running drills and speed work? Click here to find out why…and how we do them.

Before you drop from exhaustion…take a few minutes to stretch out those hips, quads, hamstrings, and calves! Our 7 Key Stretches for Runners will have you feeling nice and limber.

Day 24 is gonna be a killer! What are you waiting for? Get to work Core Crew!

Days 23 & 24: It’s Simple…Go RUN!

log off shut down go run mamavation-MondayWondering what you should do today?

It’s simple. Log Off. Shut Down. Go Run!!

Doesn’t matter how far or how fast…in fact I WANT you to go slow! But I also want you to push yourself out of your comfort zone.

Whatever that means to you… 1 mile, ten miles, 20 miles…log off now and gNever regret runningo run!

Day 23 exercises: Long Run + Planks (:30 – 1 min 2X) + 7 Key Stretches for Runners 

Some people prefer to get their long run in on Sunday and that’s cool….switch it up and get your Day 24 exercises knocked out today then go long tomorrow! 🙂

Roses are red


Recap: What’s the message this weekend??

GO FOR A RUN! A long one! 🙂



Day 24 exercises: Abs

  • 50 Jumping Jacks
  • Stability Ball Crunch – 4 sets of 15
  • Lying Leg Raise – 4 sets of 15
  • Dumbbell Side Bend – 4 sets of 15
  • Planks – :30 – 1 min (2X)
  • 100 Crunches
  • Ab Stretches – See below

love Burpees

Bonus: Did someone say Burpees??

Oh yea!! Let’s get it y’all! 4 rounds of 10 burpees! 1 set  in between each round of abs. You CAN do this!!! Get it done and tag your post with #LoveBurpees!

Ready for a fantastic, active weekend? Make it great and remember…

Its simple just go run

Ab Stretches:



Day 24: Back to Legs & Booty!

booty dayHey Core Crew! How is everyone feeling today? I bet we’ve got some sore arms and abs after the killer workouts I’ve seen this week!

Loved seeing all the speed work yesterday! Y’all really rocked it out and left everything on the pavement…or treadmill. 🙂

Ready to get back to the most important strength exercises for runners? You guessed it…it’s leg and booty day!

Day 24: 4 sets of 15

  • Squats
  • Donkey Kick + Fire Hydrant
  • Single Leg Deadlifts
  • Calf Raises (10X per each leg)
  • Plank – 1 min (3X)
  • Side Planks – 1 min (1X each side)
  • Calf Stretches
  • Pigeon Pose
  • Quad Stretch

You probably know how to do these properly but if you need a reminder here are the how to videos and of course if you’re running…PLEASE take time to go through the 7 Key Stretches for Runners!

stairs workoutBonus: #GotStairs? 

If you don’t have stairs this will be a tough bonus but a great workout if you can find some.

Glute Bridges are similar to the bridge we do on Ab Day except instead of holding the bridge up for a certain amount of time go up and down 20 times slowly. Tighten those glutes and feel the burn!

*Side Note – I’m not a fan of lunges for runners so if you skip them…I’m cool with that!

Running Drills and Speed Work: I’ve seen lots of running  this week on our way through the Appalachians…and some great speed work yesterday!  I have a feeling there’s more killer speed sessions coming today. Click here to find out this week’s track workout and the running drills to add in before you run…and after your warm up. These drills will loosen you up and get you ready for that speed work!

I’m not racing this weekend but I know a bunch of you are! Melissa is running her 2nd full at the Tamoka Marathon…Chris, Catherine, and Lisa are running the Tamoka Half Marathon…who else is racing? Let me know so I can be thinking about you this weekend!

Only a few days left in our March Challenge. Do you have a friend or family member you think will benefit from our group next month? Refer a friend and get April free..or if you paid for the month already…get your $$ back! New members are $10 for the month, $30 for the quarter, or $100 for the year. Core members will always be $5/month. Referrals are awesome so if you know someone who need the accountability and support…tell them about Strong to the Core! I’ll be sending out reminder to those who are due for April. If you’re ready to pay for April now…click here.

Legs/Booty, stairs, speed work, running drills…lots to do and so little time… Let’s get to it and make it a great Thursday Core Crew! 🙂