Day 27: Keep Working It

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It works y’all… Results don’t come overnight, but the small steps you take every day will make a difference. Don’t give up…keep working towards your goals!

We are off to Myrtle Beach, SC. for a little RNR (no not a Rock n Roll race…just some rest and relaxation. 🙂 ) So this week, I get to run and work out on the beach YAY!! We’re on the road as you read this so send us positive vibes for safe travels please.

Since we all still have some holiday calories to burn off…how about that 10 minute abs routine again? Do it twice for a killer core workout!

Day 27 exercises:

  • 10 Minute Abs video – see below
  • Bonus: Daily Abs – 3 rounds minimum
  • Plank – one :60 plank of your choice

10 Minute Abs – Our core holds up together when we’re running and keeps us upright and moving forward during long training runs and races. This routine will fire up our core and burn some calories too. I’d love to see 2 rounds since we are familiar with the routine and are late in the month and should be doing as much as we can to be ready for the New Year!

Bonus: Daily Abs – 1 round of this bonus only takes a few minutes so 3 rounds minimum here. Seriously…if you push through it you can be done in less than 10 minutes!

Daily Abs

Plank: One :60 plank of your choice to close out the day!

Speed Work: Don’t neglect your speed work! This week’s workout is below…yes it is the same as the last two weeks. What better way to keep improving then by getting your body used to the workout?!?

Workout: 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!)


2017 Goals: Keep those goals coming! You can put them in the comments of our daily post or send them to me by PM…I’d rather you not start your own post with your goals since that makes it harder for me to go back and find them…but whatever works just keep them coming!

You can dream all you want…but without the work, dreams are all they will ever be. You have to chase your dreams…you have to put in the work!

So keep working it Crew! Little steps…every single day. Make today GREAT! 🙂

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Days 26 & 27: Tank Top Arms

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It’s the weekend! Many of you have already done your long runs and just need to bust out some arms today or tomorrow…others still need to get that long run in! Don’t skip it…make it happen!

Sometime this weekend, get a good arm workout in! We haven’t focused much on arms this month, but we know that strong arms carry us through the end of tough runs. Strong shoulders and back keep us upright and moving forward when we get tired and tend to slouch. 3 sets of our Sunday arms then 1 set of Tank Top Arms will give you a nice burn!

Day 26 exercises: Long Run + 7 Key Stretches for Runners + :60 Plank 

Day 27 exercises: Arms – 3 sets of 15 

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

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

Bonus: Tank Top Arms – 1 set all the way through!

tank-top-arms

I’m heading down to Cocoa Beach to meet Gina Hadala (Can’t wait to meet you Gina!!) and to cheer on Gina, Catherine, and Melissa at the Space Coast Half Marathon! Anyone else going that I can look for on the course? I’ll be riding my bike back and forth the out and back course so look for me!

Anyone else racing around the country today or tomorrow? Let us know so we can cheer you on!

If you already went long or raced in the last couple days, knock out some arms then get some rest! Final few days of November are coming up so let’s finish strong Crew!

 

Day 27: Love Your Legs!

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I know…I know…we are sore. We are tired. We don’t feel like working our legs…

Come on…ladies and gentlemen alike…our hips, glutes, quads, hamstrings, and calves are undoubtedly extremely important in keeping us on the road and running strong.

So suck it up, power through, and love your legs today!

Day 27 exercises: Legs / Stability – 4 sets of 15

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

  • Hero Lunge – :30 each leg
  • Fire Hydrant with Kick
  • Pistol Squat
  • Single Leg Hip Thrusts
  • Bedtime Plank

Bonus: #StairWorkout – 2-3 rounds

No stairs? That’s ok…run through the rest of the workout then add an extra mile to your daily run. 🙂

stairs-workout


Speed Work: I saw very little speed work this week. What happened? Get it done today or your chance to bring the speed this week will be gone. Too close to long runs to put extra pressure on those legs after today. If you do have speed work on the schedule today, strength work comes first! Here’s the workout:

  • 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

If your lower limbs aren’t feeling hungover…you didn’t work them hard enough!

Love your legs Crew!

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Day 27: Focus on Today

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We can’t control what will happen next year, next week…or even tomorrow. But we can focus on what we can do today.

What will you do in the next 24 hours to get closer to where you want to be?

How hard will you work today?

Day 27 exercises: Legs & Stability – 4 sets of 15

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

  • One Legged Bridge
  • Side Lunges
  • Side Lying Leg Raises
  • Plank – Your Choice (:90 2X)

Bonus: 5 Minute Plank – Don’t get nervous…this is a moving plank so you’re not holding one position for the whole 5 minutes. Give it a shot. You’re stronger than you think and I bet you’ll surprise yourself!

5-min-plank


screen-shot-2016-09-26-at-9-12-47-pmSpeed Work: Have a plan to get your speed work in this week? Here’s the workout.

I know speed work seems scary…but once you try it, finish it, succeed, and see results…you will LOVE IT!

That’s all for now Crew….push hard today! 🙂

Day 27: Welcome to Wednesday!

Screen Shot 2016-07-26 at 4.22.35 PMYay for Wednesday!! Wednesday is by far my favorite day of the week this month. Well…I really like Saturday long runs too…but our Wednesday ab workout ROCKS!

TONS of activity yesterday! I LOVED it! Can you tell I’m excited at how many of you jumped back in and started towards a brand new ending? It makes me happy happy happy!! 🙂

Let’s keep this motivation rolling and bust out another awesome day today Crew! Ab day and miles on the road. FUN!!! 🙂

Day 27 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 – :60 (2X)

Bonus: #DailyAbs or RUN! Or both 😉 Daily abs

Got a little more in you for a few rounds of #DailyAbs today? I’ve been doing this everyday and dang, I can feel it working! Just a few rounds will fire up that core so push through it!

Feeling tight or have some pain somewhere? It happens… stretch out the soreness with our 7 Key Stretches for Runners or some Yoga for Runners. Either one is a great way to stay loose and shake out that soreness!

Still working on our August calendar and I’ve gotten some good stuff coming in but would love to see more! Thank you to Jan Peischel and Kacey Trapp for giving me some stuff you like…would love for others jump in and help me help you reach your goals!

Only a few PayPal notices trickling in. If you are due for August please click here and make sure you are set for our new month!

It would be helpful to know what you loved this month….pick a day you loved and tell me why you loved it.

Now get to work Crew…I want to see even more activity today! Don’t make me call you out next…. 😉

GETTTT ITTT Core Crew!

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