Day 5: I Workout For…

screen-shot-2016-10-05-at-5-30-53-amWe all have different reasons for working out…but all those reasons circle back to the same end conclusion…we do it for us.

Because when we are the best we can be, it filters own through all the areas of our life. Everything else gets better…our confidence, our strength, our health…our loved ones benefit, we benefit…we are happier, less stressed…life is just better.

Whatever your reasons for committing to workout…think of them as you power through our ab exercises today. Why do you workout?

Day 5 exercises: Abs – 2 sets of 10

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

  • Sharon’s Walk Down Plank
  • Lower Body Russian Twist (Windmills)
  • Standing Side Crunch
  • In and Outs
  • Bedtime Plank

Bonus: Round 3 – A great set of exercises deserves another round! These are quick and simple…throw in another set!

Hurricane Matthew has thrown me off and today will be stressful getting everything packed and ready to leave a day early. I will worry about my little man and the rest of my family as I fly out of harms way so please pray for everyone here in Florida and the rest of the east coast as we brace for a hurricane that actually might hit us this time.

Let’s get moving and make it a great hump day Crew!



Day 5: Labor of Love

Screen Shot 2016-09-05 at 4.29.24 AM

Labor Day is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.

For most of us, it also means a day off work and the end to our summer, but today we’re giving it yet another meaning…

Let’s dedicate this Labor Day to the strength, prosperity, and well-being of ourselves…our strength, our prosperity, our well-being.

Running gives us strength, allows us to be prosperous in other areas of our lives, and is a positive force in our well being. One of our many Labors of Love….Running!

Before other festivities, take some time today to focus on your strength, your prosperity, and your well-being. It won’t take long…love yourself!

Day 5 exercises: 2 sets of 10 (Abs & Shoulders)

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

  • Mountain Climbers
  • Kettle Ball / Dumbbell Swings
  • Shoulder Presses
  • Plank -Your Choice (:30 2X)

Bonus: Go for a Run and foster your love of our sport! – Doesn’t have to be long or laborious…can just be a mile. It can be a slow jog for active recovery after your long run or a walk with purpose. Get out and show our sport some love. 🙂

Hand writing Happy Labor Day on grunge wall with American flag

Day 5: Pressure Makes Diamonds

no pressure no diamondYour FAITH must be bigger than your fear.

Your DETERMINATION must be stronger than your excuses.

You must apply consistent pressure to form a diamond.

No pressure…No Diamond.

It takes hard work to get results and those toned, tight abs you want…won’t happen without the same consistent pressure that forms diamonds.

Is your faith in yourself bigger than your fear of pain and soreness? Is your determination stronger than your excuses? Are you willing to apply enough pressure to form diamonds?

Day 5 exercises: 2 rounds of each workout

  • Daily Abs – 2 rounds
  • Standing Abs – 2 rounds

Bonus: Ab & Squat Challenge Day 5

  • 5 Sit Ups
  • 10 Crunches
  • 20 Squats

Extra Credit: Atomic Crunch & Runner’s Crunch

Thank you Traci Hart Caldwell for suggesting these great ab moves! Who’s for a little competition today? We’re going to do 1 as many reps of each of these exercises as possible for 1 minute each. Atomic Crunch for 1 minute then the Runner’s Crunch for 1 minute. Let us know how many you were able to do and let’s see who added the most pressure to their diamond today!

Atomic Crunch: Watch this video to see how to do the Atomic Crunch

Runner’s Crunch: Here we go with one more exercise for 1 minute. Watch this video and see how it’s done then get to work! How many can you do….while keeping that tight controlled form?

If you’re feeling the pressure…you’re doing it right!  Let’s make some diamonds Crew! 🙂

Diamonds shine brighter with pressure

Day 5: To Die For Triceps

To Die For Triceps

I couldn’t be prouder of everyone working so hard on Independence Day! My Crew killed it!

With so much running…followed up by awesome leg work…it’s a great day to sculpt some “to die for” triceps!

Instead of being jealous of those beautiful arms we see on others…let’s get to work because those tight, toned, sculpted arms don’t build themselves!

Day 5 exercises: 2 rounds of 10 ****Click here for how to videos****

  • Tricep Dips
  • Tricep Push Ups
  • Tricep Overhead Extensions
  • Dumbbell Kickbacks
  • Burpees
  • Plank – :30 (2X)

Full Body BlastBonus: After all the holiday food and festivities…we need a little extra cardio in our life today. If you over-indulged… don’t beat yourself up. Just throw in this bonus routine and burn off those calories baby!


With a little downtime from racing, it’s back to the road training. Remember that you need your rest to stay healthy and injury free….but don’t forget your speed work!

Speed Work: 6X 200M (90 recovery between sets) 

Key here…run fast…but not as fast as you can. Get through all 6 sets of 200 meters (or .12 miles) then rest for 90 seconds and do it again.

Before you start, remember to warm up with a 1/2 to a full mile slow jog, then do your running drills, high knees, butt kicks, skipping, grapevines, then run through your sprints, then finish with a cool down…another 1/2 to full mile slow jog.

  1. Warm up
  2. Drills: high knees, butt kicks, skipping, grapevines (3 sets of 15-20)
  3. Sprints with recovery
  4. Cool down

This is a fast workout and you will only run 2-3 miles TOPS. Your lungs may be on fire…but the cool down will help and you will recover quickly.

Your speed work can be done any day of the week but make sure you give yourself 2-3 days before and after your long run to recover. This is a hard workout and your muscles need time to rebuild!

Ready for an awesome Tuesday workout? All that counts is how you do today. Take it one day at a time and those days will add up! Get up, get moving, and let’s GETTT ITTT Crew! 🙂

How you do today

Day 5: A Runner’s Secret Weapon

running arm swing secret weaponWhat if you had a secret weapon that you could pull out during a tough race?

What if your arms could carry you through those final miles when your legs are screaming at you to stop?

Runners who focus on their arms when feeling fatigued are able to to maintain a good rhythm, stride frequency (cadence) and posture.

Working your arms, shoulders, and back increases muscle strength and promotes good posture, which improves breathing and arm swing. Arm swing is the X factor in running well!

We don’t need huge biceps. We don’t need to lift lots of heavy weight. But taking the time to strengthen and tone our arms is the secret weapon that will help us finish strong. And it doesn’t hurt that it will be easier to pick up our kids or grandkids, open tight jars, and look good in those summer tanks. 🙂

Day 5 exercises: “How to” Videos

  • Lunge Stance Single Arm Shoulder Press – 2 sets of 10
  • Renegade Rows – 2 sets of 10
  • Arm Raises – Front & Side – 2 sets of 10
  • 20 Push Ups
  • Plank – 1 min (2X)
  • Side Plank – :30 each side
  • Arm Stretches – see below

Bonus: #ILoveMyArms I love my arms

Love your arms and try this extra arm workout today. What’s a few more planks and push ups? 😉

Loving all the running drills and speed work! I know it’s intimidating…but give it a try. I promise it will be over fast. You will be tired…but you will feel amazing! Go back and check out this weeks drills and speed work here.

We are seeing times come down…and those faster times are feeling easier too. Even if you think “I don’t care about my time” the speed work will help your regular runs feel easier. Not only are you working on speed…you’re also training your body to get used to the added oxygen it needs…ever heard of VO2 max?

VO2 max is a measure of the maximum volume of oxygen that an athlete can use…and this can be improved with training. Improvements in VO2 max occur due to increases in the amount of blood your heart can pump with each contraction (your heart’s stroke volume) and a variety of adaptations in your muscles, such as increases in the size and number of mitochondria in your muscle fibers.

Throwing around some confusing stuff here…but the take away is that speed work intervals will help you increase the amount of blood your heart can pump with each contraction. This “harder than normal” workout will force your muscles to adapt and will increase the number and size of your mitochondria. All this translates into the ability to breathe easier during hard runs. Who doesn’t want to breathe easier while we’re working hard?

We’ll go over this again…but it’s something I want you to think about. Remember that speed work isn’t just about getting faster…it’s about teaching your body to adjust and use oxygen in the most productive way.

That’s it…get to work Core Crew! Make today fabulous!

Oh…and don’t forget to stretch. Stretch out your arms (arm stretches below) and our 7 Key Stretches for Runners are always a good choice…or take a few minutes to run through the Yoga for Runners routine. A few stretches before bedtime will help you relax and fall asleep easier too! 🙂

Arm Stretches:


Day 5: Buh Bye Bat Wings

buh bye bat wingsWant toned, sexy arms that don’t flap when you wave…that look nice in a tank top? Today is all about the triceps and it’s time to say Buh Bye Bat Wings!

Woke up this morning very happy for arm day as that 2nd day onset muscle soreness has set in and my legs are tight even after lots of stretching. Who else loves arm day and is ready to show off those guns?

Don’t rush through these exercises. Take them slow and steady, make sure you are doing each move properly to get the most out of your workout, and really feel the burn in your arms! Still working with 2 sets of 10 for each of our arm exercises today.

Day 5 exercises: “How To” Videos

  • 50 Jumping Jacks
  • Tricep Overhead Extension – 2 sets of 10
  • Tricep Dips – 2 sets of 10
  • Tricep Swings – 2 sets of 10
  • Planks – :30-1 min (2X)
  • 25 Crunches
  • Arm Stretches

Bonus: #SkullCrushers – 2 sets of 10 

scull crusher

Form 101: Arm Movements – Do you have good arm form and swing when you’re running? If not you’re leaving a lot of power and efficiency out of the mix…proper arm form and swing could mean the difference when you cross that finish line!

The arm swing is critically important for stabilizing the body when running. It is also an area where runners can often make major efficiency improvements. Watch this video (again) to make sure you’re getting the most power out of your arm movements.

Running Drill: Hamstring Extensions

Ready to add a new drill before your runs this week? Check out the hamstring extension and take a few minute before your ru to throw it in the mix. Screen Shot 2016-04-05 at 5.43.58 AM

Why: This drill increases mobility of the hamstring and gluteal muscle groups and enhances forward hip extension necessary for running fast with efficient form.

How: With an upright posture and straight legs, alternately flick one leg forward while reaching with the opposite hand to lightly tap the extended foot. Focus on form, not speed, as this will wind up being a variation of a slow-moving skipping drill. Do two to four reps of 10 extensions on each leg.

Speed Work: Throw in some speed work this week to bring those race times down and get a little bit faster!

First off, do not be scared by the phrase “speed workout.”  Speed is a relative term, by which I mean that one person’s “slow” pace might be another’s “fast” pace.  It’s all about pushing yourself beyond what is ‘comfortable’. Ok…here’s this weeks workout.

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


  • 6 x 1/4 Mile Repeats at a pace that is :30 faster than your race pace.
  • 2:00 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. Round up or down to the nearest mile if you’re in between.

  • If you run a 13:00/mile, you should run quarter mile repeats in 2:45
  • 12:00/mile – run the quarter mile repeats in 2:30
  • 11:00/mile – run the quarter mile repeats in 2:15
  • 10:00/mile – run the quarter mile repeats in 2:00
  • 9:00/mile – run the quarter mile repeats in 1:45
  • 8:00/mile – run the quarter mile repeats in 1:30
  • 7:00/mile – run the 1/4 mile repeats in 1:15

Cool-Down – 5:00-10:00 easy jog…you’ve earned it!

This workout will teach your body to move faster for longer periods of time, so hopefully come race day, you’ll be ready to shave a few seconds off each mile.

This workout isn’t meant to be easy…but if you are a run/walker like me…you already do intervals…just push yourself during those runs to go a little farther…and a little faster!

Recap: Arms, bonus Skull Crushers, Running drill, Speed Work.

The speed work doesn’t have to be done today…but set aside 1 workout this week and do this instead of a regular run. Choose an area that is flat and just turn around and go the other way for each interval. Do your best and have fun with it!

After everything….please take time to stretch! Here’s our 7 Key Stretches for Runners.

Work hard today Core Crew and let’s say Goodbye Arm Wave! 🙂

Goodbye arm wave

Day 5 & 6 – Time On Legs & Abs!

Long slow distanceHey Core Crew… it’s Saturday and we all know what that means! Who’s ready for some LSD??

Long Slow Distance is not a new concept.. as you can tell from the picture…I mean…she’s wearing a cotton tank so we know this was a while ago…

But the basic elements remain…and it goes back to “time on legs”. If you’re training for a 5K…you should work up to running more than 3.1 miles on the weekend, 10K…more than 6.2 miles, Half and full marathon….you should be logging some serious hours on the road!

Low intensity…or slow, conversation paced running…will allow your body to adjust to the training without overworking your body. In fact, 80% of your training runs should be at this pace! That doesn’t mean you shouldn’t add speed, hills, intervals, or other running drills…but if you are in it for the long haul, this pace should be your foundation.

It’s important to work up to a distance you are comfortable with. Don’t go jumping willy nilly into tons of miles. Plan out a schedule that will help you reach your goals in a healthy manageable way to build up your endurance over time. Time on Legs…to do’ve gotta put in the time.

So today is a rest day from strength training…IF you are running today. If you run on Sunday…please use today to knock out Day 6 (Sunday: Abs) and get that long run in tomorrow.

We still have work to do today and don’t skip your stretches!

Day 5:

  • Long run: Conversation Pace – Long run means different things to all of us so whatever level you are at…get out there and log some miles!
  • Plank – :30 (2X)
  • Side Planks – :30 (each side)
  • 7 Key Stretches for Runners – This is so important today! I promise it will feel so good!

Day 6: Sunday – Abs

  • Plank – :30
  • Mountain Climbers (50 each side)
  • Heel Touches (30 each side)
  • Bicycle Crunches (30 each side)
  • Plank – :30
  • Side Planks – :30 (each side)
  • One Arm Camel
  • Spinal Stretch on Stability Ball

I think I neglected to include the how to videos for these ab exercises so I will put the videos below. And if you need a reminder about how to do today’s ab stretches, please click here and scroll to the bottom. Let me know if you have any questions or need some help with modifications.

Remember to do your best and make it a great weekend Challengers! 🙂

Mountain Climbers: Great full body exercise! Keep your hips low and your core tight.

Heel Touches: Perfect for those love handles! Again…keep your core tight and bring your shoulders up off the ground.

Bicycle Crunches: Last ab exercise for the day. Do these strong even if you need a rest as you go. Try to bring your knees up as high as possible and again…keep your core tight! 🙂