Day 28: Log Off, Shut Down, Go Run!

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Last day of Donkey Kicks!! Who’s ready to knock these kicks out and move on to some thing new next week? I don’t know…I kinda like it!

Love it or hate it…let’s do it one more time!

Day 28 exercises: 

  • Donkey Kick Workout
  • One :60 Plank of your choice
  • Bonus: GO RUN! – At least 1 mile today Crew. Indoors or out…running or a purposeful walk…I wanna see everyone logging something today!

Speed Work: 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!)


Keep those 2017 goals coming in. Remember to send me your address so I can put in on file and send you a little note later in the year reminding you about your goal!

That’s it for me Crew…logging off, shutting down…and going for a run. 🙂

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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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Day 26: Get Motivated…Get Moving!

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The day after Christmas and we’re moving like slugs. Overly full bellies and wonderful memories wrapping us like hugs.

One day of indulgence and too little activity has us bloated and slow….only a few of the dedicated were out running in the snow.

For most, the only moving we did was the couch to the kitchen…the table to the bed. Is your body craving activity or is it just in my head?

All the sweets make me feel like I haven’t been active in weeks!

Time to get motivated…time to get moving…

Let’s work off those calories and  get our bodies grooving!

Happy Monday after Christmas Crew…rest day is over…let’s get sweaty! 🙂

Day 26 exercises: 

  • Donkey Kick Workout
  • Bonus: Calorie Burn – How many rounds do you need?
  • One :60 Plank of your choice

Donkey Kick Workout – Follow along with me below and let’s get those buns burning!


Bonus: Calorie Burn – 1 round burns 100 calories. How many cookies did you eat? 😉

I’m committing to at least 3 rounds today!

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Plank: Don’t forget your :60 plank. I want to see some proof! Video yourself for your one minute plank of choice. There’s so many options…what’s your favorite?


Speed Work: Throwing in some speed this week will help you burn off those remaining calories and following our IIP (Introduce, Improve, Perfect) mantra, we have one more week of 1/4 mile repeats. If you’ve been consistent this week should be your fastest week yet! Plan ahead for when you will get this done so the time doesn’t slip away. Come on Crew it’s the last week of the year…end the year with a FAST one!

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!)


New Year, New Goals, New Dreams…

New Year’s is less than a week away…so it’s time to start thinking about goals. Here’s what I want to do….write down your goal and send it to me. It can be through FB PM here or you can be even more accountable and post it in Strong to the Core. Don’t make a willy nilly goal…think about it. It needs to be realistic and attainable. I will make a spreadsheet listing everyones goals for 2017. I won’t share it…but I will keep it handy to remind you throughout the year. Send me your address along with your goal. Close to the end of the year, I will mail you a note with the goal you set to see how close you are. Deal?

These are “active” goals that we will work on throughout 2017. It can be running a certain number of miles, reaching a goal weight, hitting a goal time at a race…just make it realistic and attainable. Think about it…and send it to me before Sunday.

The new year stands before us…let’s write an active, healthy, strong, and powerful chapter for 2017!

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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

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Day 23: Earn Your Cookies

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2 more days till Christmas and for lots of us…only 1 more day till tons of yummy food comes our way on Christmas Eve! Ready to Earn Your Cookies?

Put in the work today and burn some serious calories at your long run tomorrow, then you can enjoy your feast and the time with your family without guilt!

Great workout coming today Crew, let’s get to it!

Day 23 exercises:

  • Modern Moms Hip Strength
  • Bonus: Snowman Workout – 10 Rounds
  • Extra Credit: Sarah’s 12 Days of Christmas – Days 1-12 (Last Day!!)
  • One :60 Plank of your choice

Modern Moms Hip Strength: By now this should be burned into your brain…almost so you can do it without following along with the video. But for our newbies…and for those who’ve skipped it a few times, here’s our Friday hip strength workout.


Bonus: Snowman Workout – 10 Rounds 

Push ups, Sit ups and Squats…great calorie burn/strength workout…and 10 rounds might seem like a lot but this should be quick…if not painless. Rock it out!

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screen-shot-2016-12-23-at-5-10-48-amExtra Credit: Sarah’s 12 Days of Christmas – Days 1-12

Last day for our 12 Days of Christmas. Who will be glad this is over?

  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
  10. 20 Side Lunges
  11. 15 Pike Push Ups
  12. 10 Plank Shoulder Taps

Finish off your day with one :60 plank of your choice then take 10 minutes
to stretch before our long runs tomorrow. The benefits of our 7 Key stretches for Runners are improved performance, better range of motion, joint stabilization and injuries avoidance. I know you’re busy doing all those last minute things to get ready for the holidays but your body is craving these stretches so make the time to do them!


Want to work extra hard on Monday to erase the holiday gluttony and guilt? I don’t! Think before you eat and make good choices this weekend starting now! This doesn’t mean you can’t enjoy yourself, just think MODERATION and be AWARE of what is going in your belly!

Eat slowly, take small portions, and drinks lots of water to go with your wine!

No excuses Crew…let’s get to work and EARN YOUR COOKIES!

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Day 21: Hungry for Success

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Our hips, glutes and legs are hungover from the weekend long runs and our Monday strength work but firing up those sore and tired areas means more strength and power during those long runs and races coming up!

No matter where you look…you’ll find tons of info on why runners need hip and glute strength. It’s a very common weakness that affects our entire chain of lower body muscles leading to pain and injuries.

Following that train of thought…we’re going to keep working on our hip and glute strength so today it’s back to that killer Donkey Kick workout with some extras.

If you’re having pain below the belt and you’re not doing these exercises…you’re neglecting the #1 area that needs your attention. You can’t ask why if you’re not doing the work…

Day 21 exercises: 

  • Donkey Kick Workout
  • :60 Plank (your choice)
  • Bonus exercises
  • Extra Credit: Sarah’s 12 Days of Christmas Days 1-10

Bonus: Jennifer’s Super Happy Fun Time (with band) & Side Lying Leg Lifts 

  • 3 sets of 10 for each leg

We’ve done these before so you know how to do them but here’s a quick reminder for each.

Jennifer’s Super Happy Fun Time (Otherwise known as three way leg raises🙂 ):

  1. If you have one, place a resistance band just above your knees. If you don’t have one, you can do this exercise without the band, you just won’t have the extra resistance.
  2. Separate your feet and bend your knees, lowering down into a slightly crouched position. Balance on your left leg.
  3. With slow, controlled motions, move your right leg forward against the band’s resistance, then back to the starting position.
  4. Without placing your right foot back on the floor, move it out to the side, then return to the starting position.
  5. Move your right foot behind you, then back to the starting position. That’s one repetition.

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Side Lying Leg Lifts:

Lie on your side with your legs extended out straight. Your lower arm can rest under your head; your top arm can rest on your hip. Lift the top leg up while keeping your hips steady and facing forward (do not rotate backward). Lower down and repeat. For an added challenge, wear an ankle weight.

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Extra Credit: Sarah’s 12 Days of Christmas – Days 1-10

  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
  10. 20 Side Lunges

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!)


You can’t just wish for faster times, less pain, or a stronger body…

When you’re tired, sore, physically hungover and depleted…find your inner hunger for success. The plan is laid out for you…YOU have to put in the work.

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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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Day 19: Choose to be Strong

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For many of us, poor performance or lack of increasing better results in our favorite sport, leads to a whole lot of self-deprecating thoughts like “I suck,” “Why do I even do this?” and, “Why aren’t I better?” It can become a real inner battle and a catalyst to depression and quitting. But there is hope!

There are two types of runners: those who just run and those who are well-balanced athletes.

Well balanced athletes cross-train and perform strength training. They’re usually stronger, healthier, and more successful athletes who are able to keep reaching new levels of performance.

On the other hand, the runners who just run tend to get injured often and wonder why they aren’t able to make much progress over the long term.

Does this look familiar? Yep…we’ve been down this road before. Well-balanced athletes don’t need to spend all day in a gym building muscle; they don’t focus on “bulking up”. But adding strength training to your routine allows a runner’s body to become more resilient to the demands of running.

According to breakingmuscle.com, strength training is one of the best forms of cross training runners can do…consider it the “ideal cross training.”

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A strong body will counteract the effects of repetitive pounding our boys takes when we’re running and any preexisting conditions will be less likely to get worse.

Strength training helps to improve structural weaknesses in your body, whether in the muscles, joints, or connective tissues. Often, this will eliminate the source of many common running injuries. For example, runner’s knee, or patellofemoral pain syndrome, can be caused by hip dysfunction – tight or weak hips cause compensations elsewhere that result in knee injuries.

Strength training builds core strength, which is particularly important for distance runners. A strong core will not only look great, it also contributes to better posture throughout the day and while running. This means you’ll be a more efficient runner.

Strength training even will help you run faster. By improving your efficiency, allowing you to impart more force into the ground, and train healthy for longer periods of time, you’ll finish races faster than ever before.

Run pain-free, shave some time off your favorite distance, and improve structural weaknesses in the your body….strength training is the key. On top of these benefits, runners will also gain valuable higher energy levels, increased bone density, a stronger metabolism, and less body fat.

Which athlete do you want to be? Be more than a runner…be a well-balanced athlete who can’t be beat because you never give up.

Day 19 exercises:

  • Donkey Kick Workout – Butt, Hips, Thighs and Glutes
  • Bonus: Ab Pyramid
  • Extra Credit: Sarah’s 12 Days of Christmas – Days 1-8
  • One :60 Plank of your choice

Donkey Kick Workout: Last week you followed along with me so I thought I’d give you a break and let you follow along with this cool chick today.


Bonus: Core Work! – Ab Pyramid 

We did this one a lot in the past and we’re bringing it back today. 1 round all the way through for today’s bonus workout.

ab-pyramid


Extra Credit: Sarah’s 12 Days of Christmas – Days 1-8

  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

Speed Work: Remember me talking about the RRCA strategy IIP?

Introduce, Improve, Perfect

This strategy allows us to introduce a workout (maybe not doing it very well), then improve on that workout (getting better) and finally perfecting that workout (doesn’t mean you don’t still have room to improve, but you will know how to do it).

We’ve been changing it up each week lately but I want to bring this strategy back…you got it…same speed work as last week…more 1/4 mile repeats. Since we are revisiting the same speed workout, I also want to remind you of some tips you can use to get better at it. Adding a couple of these to your workouts each week will help you improve.

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Speed 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!)


We can all be more well-balanced and stronger athletes. Getting stronger doesn’t mean we won’t have some disappointing races or training runs, but it will help you feel better, lose weight, run faster easier, and prevent injuries.

So let me ask you again….what type of athlete do you want to be?

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Day 16: Hip Hip Hoo Ray for Friday!

screen-shot-2016-12-15-at-8-22-18-pmWho doesn’t love Fridays?!?!?

There’s so many reasons to be excited for the weekend…but of course for us runners…it’s all about that long run! 😉

What’s your long run plan this weekend? Racing? Long training run? Just feel like getting your runner’s high?

Whatever your plan is…let us know so we can support you and cheer you on!

But wait…before we get to the weekend we have one more day of hip work! You know the drill…Modern Mom’s Hip Workout is one of everyone’s favorites. No bonus today…just hips, Sarah’s 12 Days of Christmas and STRETCHING!!

Oh wait…no bonus but there is some extra credit…take a picture of your favorite stretch. It can be one of our 7 Key Stretches for Runners or one of your favorites.  Show us how you get limber before your long run!

Day 16 exercises:

  • Modern Mom Hip Workout for strong trim hips
  • Sarah’s 12 Days of Christmas – Days 1-5
  • Extra Credit – Show us how you get limber!

Sarah’s 12 Days of Christmas – Days 1-5

  1. 1 minute skaters
  2. 20 Squats
  3. 15 Push ups
  4. 10 Superman
  5. 1 minute jumping jacks

Extra Credit: Show us your favorite stretch. Choose one from our 7 Key Stretches for Runners or show us your favorite!

I’ve forgotten all about our daily one minute plank this month…OOPS! We’re already doing some good core work this month but before you clean up and go on with the rest of your day, knock out one :60 plank of your choice and let us know which one gets your core working the most!

Remember to let us know what’s on your schedule this weekend and SMILE cause…

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Day 15: WAAAAOOH We’re Halfway There…

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Take my hand…we’ll make it I swear! WAAAAAOOOHHH….livin’ on a prayer!

Just barely hanging on this month? The holidays can make us feel like any moment we could collapase from exhaustion! Hold on Crew…we’re halfway there! Christmas is right around the corner and the month is half way over. Don’t give in to the sweets or the stress. Keep pushing!

Today’s workout is made JUST for runners! It’s an active strength workout that includes stretching and strength. I think we’re gonna like it! Love the straight arm push ups….and remember back in the day when we did that scorpion pose? Yep! Doing it again!

Day 15 exercises:

  • Popsugar Strength Workout for Runners – 10 minutes
  • Bonus: 5 Minute Core Workout for Runners with Anna
  • Extra Credit: Sarah’s 12 Days of Christmas – Days 1-4

Bonus: 5 Minute Core Workout for Runners – Have a little more energy left and an extra 5 minutes? Work through this PopSugar Core workout for Runners!


Extra Credit: Sarah’s 12 Days of Christmas – Days 1-4

  1. Day 1 – 1 minute skaters
  2. Day 2 – 20 Squats
  3. Day 3 – 15 Push Ups
  4. Day 4 – 10 Superman

Speed Work: Seeing some killer speed workouts this week! If you’re going long on Saturday, you should’ve already got your speed work done so you have time to recover. If you like to go long on Sunday, you’ve still got time….throw in some speed today! Here’s the 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!)


Stretching: I’ve neglected to talk much about stretching lately but you I hope by now you are doing it without tons of reminders! Remember that runners who stretch before they get injured have less chance of being sidelined! So before you quit for the day, run through our 7 Key Stretches for Runners!

We’re halfway there Crew…keep pushing! Instead of livin’ on a prayer, we’re livin’ on a healthy, active lifestyle that keeps our energy up and enables up to push through this stressful month. Don’t forget to take a moment to reflect on your year and share with us your most thankful moment today!

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