Day 28: Decide To Try

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What will you accomplish if you decide to give up?

Before you abandon your dreams, ask yourself a few important questions…

  • Why did you want to pursue this goal to begin with? Has anything changed? You had a good reason for committing to reach your goal and odds are, you still want it as much as you did before; you just stopped believing you could achieve it because your attempts have yet to yield results. You have to ask yourself: If you push through the discomfort, will it be with it in the end?
  • Did you set a smart goal? SMART goals are:
  1. Specific—you know exactly what your world will look like when you achieve this goal.
  2. Measurable—you have a specific plan to mark your progress as you go.
  3. Attainable—you have the attitude and aptitude to make your goal reality.
  4. Realistic—you’re willing and able to do the required work.
  5. Time-bound—you’ve set a concrete timeframe for completion to create a sense of urgency.

If you didn’t set a SMART goal, you may have set yourself up for failure. How can you possibly make something happen if you don’t know exactly what you want, or didn’t really believe you could do it? Are you really willing to walk away when you didn’t give yourself every opportunity to succeed?

  • How much have you already put in? A concept studied in social psychology called “the sunk cost principle” indicates the more we’ve invested in something, the less likely we are to prematurely walk away. How invested are you? How time have you devoted? How many sacrifices have you made? Are you really willing to chalk it all up as a loss because you’re not feeling confident in your abilities?
  • What would you tell someone else if they were in your shoes? Would you tell your best friend to throw in the towel because she can’t possibly reach her goal? Or would you practice your finest motivational speech and help her see what you see in her potential? Unless you’re secretly a frenemy who hopes she fails in life, odds are you’d push her to be her best—so why not push yourself?

It might sound kind of cheesy, but you need to be your own best friend. You, more than anyone in this world, deserve your own belief and motivation.

If there’s some lingering doubt as to whether or not you should keep pushing—don’t give up. Decide to try!

Decide to keep working toward that dream that fills you with passion!

Day 28 exercises: Abs – 4 sets of 15

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

  • Renegade Rows
  • Weighted Sit Ups
  • Dead Bugs
  • Heel Touches
  • Bedtime Plank

Bonus: #DailyAbs Daily Abs

How many rounds do you have in you today? 2..3..4?

Decide to try and see how far you can push yourself today!

When it’s all said and done, stretch, hydrate and rest up….cause it’s almost time to go long!

Make it a great Friday Crew….and whatever you do…DECIDE TO TRY!

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Day 21: When Life Knocks You Down…

screen-shot-2016-10-21-at-6-14-48-amWe all love it when someone notices all the hard work we’ve put in.

You know…”Dang you look good”

“Your legs are amazing”

“You look great, have you lost weight?”

“Your arms are so defined and strong!”

“What are you doing? You look fabulous!”

Comments like these make us want to work harder! If you’re not getting them…maybe you shouldn’t have skipped last week? Last month? You have no one blame but yourself if you’re not putting in the work!

Stop making excuses and get your booty in gear! Start today!

Day 21 exercises: Abs – 3 sets of 15

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

  • Renegade Rows
  • Weighted Sit Ups
  • Dead Bugs
  • Heel Touches
  • Bedtime Plank

Bonus: 1-2-3 Ab Workout screen-shot-2016-10-21-at-6-24-22-am

We’ve done all these exercises before so they should be familiar. I like these ladder workouts but you can see the finish line…take it one step at a time and work those abs Crew!


November Challenge: I’ve had a few suggestions come in for November but looking for more!

We will definitely have two dedicated hip strength days as that seemed to go over very well. What else would you like to focus on? Any new ab or arm moves you want to try? How about some fun new leg exercises? All ideas and suggestions are welcome and home videos are awesome! Get involved and show us your favorite moves!

Extra Credit: This is for all you burpee haters out there…I know they are hard, I know they hurt, I KNOW they get your heart rate up! But when life gets tough and knocks you down…it’s time for burpees!

3 sets of 10 burpees today Crew! GETTTT ITTTTT!!!! 🙂

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Day 14: Abs On FIIIRRRE!

It’s FRIDAYYYYY!!!!

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Time to set those abs on FIIIRRRRE and get ready for a fabulous weekend full of long runs, races, and fun family time!

Ab day always makes me feel so good. I love working out that area since it’s one that I know ALWAYS need some extra attention…

Let’s get it done and move on to the fun stuff! Who’s racing this weekend? Who’s got a long run coming up to prepare for a race? Let us know so we can cheer you on!

Day 14 exercises: Abs – 3 sets of 10

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

  • Renegade Rows
  • Weighted Sit Ups
  • Dead Bugs
  • Heel Touches
  • Bedtime Plank

Bonus: 10 Minute Abs – Got a few extra minutes? Throw in this 10 minute abs routine to really set those abs on FIIIIIIRRRREEEE!!! 😉

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There’s a couple moves on here that might not be familiar so check below so make sure you have it all right.

Toe Touches: Let’s make this a lying toe touch. Reach for the sky!


Suitcase Crunches: We’ve done these before…this is just another name for them. Pull it together like like flying up a suitcase.


Scissors: The scissor exercise works all parts of your abdominal muscles to give you a flat and tight stomach.


Spiderman Crunches: Missing our daytime planks? Bringing them back today! You might know this one as a plank with knee to utter arm. Here’s how to do it.

Extra Credit: Round 4 – Who reads all the way to the bottom? Extra credit for being thorough and paying attention to details today! 🙂  Throw in one more round of our Day 14 exercises to get that fire rolling strong!

Who knows the song?? Come on…no Google cheating…who sings this one Crew? Hum it in your head while your setting those abs on fire today!! 🙂

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Day 19: Ab-solutley Necessary

big-girl-pantiesWhether you want to or not…strong abs are AB-SOLUTLEY necessary!

No…you don’t need a six-pack…but you do need strength because strong abdominal muscles help make you a better runner!

Since the abdominal muscles support the rest of the torso, runners with strong abs have better posture, a more stable gait, and fewer low-back problems.

Added bonus: Our abs also help us move our legs and shift our hips, so we derive more power for these actions when our abs are well-developed.

Having back pain? Work on your core! Having hip issues? Your core will help you stabilize those hips! Legs tired? Focus on that strong core to pull those legs when they just don’t want to take another step…

Yes Crew…Our ab days are AB-SOLUTLEY necessary. Don’t skip them!

Day 19 exercises: Abs & Shoulders – 3 sets of 15

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

  • Mountain Climbers
  • Kettle Ball / Dumbbell Swings
  • Shoulder Presses
  • Plank – Your Choice (:60 2X)

Since I was a slacker and didn’t get you a post over the weekend, I neglected to check the calendar and remind you that we’ve moved up to :60 planks. OOPS! We’ve moved up! You’ve got this Crew! We’ve been working on it and now it’s time to add another :15 to those planks!

Bonus: In and Outs + Dead Bugs

Yes…2 bonus moves today. Two fun ones though so don’t cringe. These are great core stabilizing moves. Go through each exercise 3 times for 10-15 reps.

In and Outs – This move will strengthen your core and work your hip flexors.

  1. Begin by sitting on the floor or on a bench with your legs raised and your body leaning back.
  2. Bring your knees and chest together by leaning forward and pulling your legs up.
  3. Make sure to keep your abs tight and engaged during the movement. Your head and neck should stay up and forward.
  4. Lower your legs back down towards the floor. Keep them raised just off the ground.
  5. At the same time, lean your upper body back down to the starting position.

Dead Bug – This exercise helps to improve the overextended posture or excessive anterior pelvic tilt that can be a root of back pain and which can manifest into more profound back issues. Use this exercise to strengthen your abs and favour the proper posture.

  1. Lay flat on your back with your hands extended above you toward the ceiling. Bend your knees in 90 degree angle and raise your thighs until they are perpendicular to the floor. Now deeply exhale and embrace your abs to bring your ribcage down and flatten you back onto the floor. You shouldn’t be able to fit your hand in between the floor and your lumbar spine. Hold this position throughout the whole exercise.
  2. Slowly lower the right arm and the left leg down to the floor simultaneously. Lower them down until just before the lower back starts to rise off the ground (starts to arch). On your way down exhale all the air out of your lungs forcefully. Then slowly return to the starting position while inhaling. Alternating sides and continue the movement for specific number of repetitions or a certain period of time.

Speed Work: Slightly disappointed that I only saw 2 people…2 PEOPLE…get in speed work last week. Hopefully I just missed those posts?

I had cortisone shots in my knees on Tuesday and missed my track workout…but I threw in 5 fast miles at the end of y 22 miler on Friday…what was your excuse?

If you read y posts regularly, you know I subscribe to the RRCA IIP thought process. Introduce, Improve, Perfect. So if you did do speed work last week YAY!! Let’s do that again and IMPROVE! If you didn’t get it done, here’s another chance to introduce this speed work into your schedule this week. Yes Crew…10-12 x 400M. Let’s get it!

Two weeks ago we did a 5K to see where we’re at and what kind of pace we need to run for our speed intervals. Did you write your time down? Grab it and let’s see what you’re doing this week.

Workout = 1 mile warm up; 400M x 10-12X (2.5-3 miles); 1-2 mile cool down – Total of 5-6 miles 

Yes it’s a tough workout…but you can do it! A track is ideal for speed work but this is an easy workout to do on the road or the treadmill too. Do a slow warm up for 1 mile, then move into your 400M intervals. That’s either 1 time around the track, or .25 mile. After 400 meters (.25 mile), stop, rest, and breathe for :60. Then do it again for a total of 10-12 .25 mile repeats. When you’re done head out for a 1-2 mile cool down.

These intervals should not be done all out. Start a little slower than your goal pace so you have enough left to do all 10-12 repeats. If you can hold that pace, or close to it, for each interval you’re doing it right! If not…keep trying!

Below is the same chart from last week with 5K times, short interval paces and time goals starting at a 25 minute 5K. If your 5K is below 25 minutes or over 40 minutes, let me know….but this should cover most of us.

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Now…please PLAN for your speed work. Think about what day this week will be best for you to get this done. Without a plan…chances are it won’t happen. So in today’s post, I want to see when you are planning to get your speed work done. Deal?

When it’s all said and done, don’t forget to stretch!

Alrighty Crew…time to get to work! Cause we all know…

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Day 20: Go Hard or Go Home

Screen Shot 2016-04-20 at 5.16.09 AMWhat are we doing today? You got it…Crunching it out for some killer abs!

I don’t know anyone who loves crunches…but we’re doing them everyday because summer is around the corner and we all want to look nice in our bathing suits. Let’s get rid of the muffin top and get those nice toned abs we all crave!

Day 20: “How to” videos

  • 50 Jumping Jacks
  • Frog Sit ups – 3 sets of 15
  • Oblique Crunches – 3 sets of 15
  • Reverse Crunches – 3 sets of 15
  • Plank – :30-1 min (2X)
  • 75 Crunches
  • Ab stretches – These will feel really good today so don’t skip them!

210 varios crunches today…I think that’s enough don’t you? 😉

Bonus: Dead Bugs and Bird Dogs – These exercises will give you a little extra core work today and are very similar to each other except they are switched around. Knock out 3 sets of 10 each for your bonus today. Here’s how to do them.

Other stuff on the agenda…running drills and speed work.

Running Drill: Running Backwards – Strengthen your glutes and hamstring with this drill. It feels awkward but it will help you build strength.

How: Although it will seem awkward at first, try to replicate your forward running motion while moving backward. You’ll still be pushing off of your forefoot and swinging you arms, but you’ll be lunging backward with your hamstrings and using core muscles to stabilize differently than you’re used to while moving forward. Focus on form, not on speed. Do two or four reps of 50 to 100 meters.

Why do we do running drills? Lots of reasons…build strength, improve form, increase cadence.

A lot of our running drills will help you improve your cadence. What is cadence?

Cadence – Stride rate, number of steps per minute or leg turnover. Efficient runners tend to have stride rates of about 180 steps per minute. Increasing stride rate usually means shortening your stride so that you are running the same pace while maintaining a faster cadence.

Cadence is a critical part of running, lowering the stress on ankles, knees, & feet, improving running economy, reducing injury rates, and enhancing running form. Simply…Cadence is how often your feet touch the ground and it’s easy to modify.

Increasing your cadence will help you run faster and more efficiently and it will also help you avoid injuryy. There’s been lots of talk over the last fews years about heel striking and don’t worry…if you are a heel striker…you are not alone. Consider the results of a study done by Pete Larson at the 2009 Manchester City Marathon. Using a high speed camera, Larson filmed runners at the 10km and 32km points of the race, and later classified them according to their foot strike.

At the 10K mark, his results for 936 runners were as follows:

Heel strike: 88.9%; midfoot: 3.4%; forefoot: 1.8%; asymmetrical 5.9%

88.9% heel strikers! Good news! Experts now agree that heel striking alone is not the problem. Instead of it being all about landing on the heel…experts now say “running efficiency is not so much a question of what part of the foot touches the ground first, but how close initial contact is to underneath the hips, i.e. your centre of mass.” In other words, a heel strike that lands close to the hips and on a bent knee causes no significant over-braking or over-loading to the knee.

Screen Shot 2016-04-20 at 5.46.52 AMWe’ve all heard of Meb, who is a classic example of a a runner with a “good heel strike”. American long distance specialist Mebrahtom “Meb” Keflezighi, silver medalist in the 2004 Olympics men’s marathon, winner of the 2009 New York City Marathon, 4th place in the 2012 Olympics.

You can see him here landing on his heel…but you can also see how his knee is bent and his foot lands closer to his body…not straight out in front of him.

What does this mean for us? It means that you shouldn’t worry so much about how your foot lands…but about where your foot lands in reference to your body. Increasing your cadence will force you to pull your landing leg back and closer to the center of your body.

Try this Running Turnover Drill during your runs this week and let us know what you find. Don’t try this while doing your speed work…pick a different run.

Turnover Drill: Find and improve your cadence

  1. Slowly jog about half to three-quarters of a mile.
  2. Begin to run at your normal pace. Once you’ve hit your stride, start your stopwatch, and for :15 count the times your right foot pushes off. Multiply by four. That’s your turnover rate.
  3. Jog a bit more at slow speed, and then repeat Step 2, trying to increase the number of footfalls per minute by two to five.
  4. Repeat up to four more times, trying to increase your footfalls every time. Stop increasing the number of footfalls when you’re not running comfortably anymore.

Speed Work: We are still working on our 1/4 mile repeats. IIP – Introduce, Improve, Perfect. Find this week’s speed work and the pace you should be running here.

When it’s all said and done…don’t forget to stretch!

That’s all for today Core Crew. Keep inspiring each other and yourself to do a little more than you thought you were capable of. Get out of your comfort zone and make it a great Hump Day! 🙂

Ab Stretches and 7 Key Stretches for Runners: