Plank

Leave a comment Posted on February 8, 2017February 8, 2017 Amy's Stuff, February Challenge Image

Day 8: YAY for YOGA!

After lots of great strength work, tons of mileage with our weekend long runs and races, AND logging miles for our Paris virtual race….I am so thankful for a yoga day!

Heading out for “stupid early” 4am track but will be looking forward to coming home, stretching it all out, and quieting my mind and body before the rest of the day begins!

When you wake up and see yoga do you think…

“Oh yay, yoga day…a little time for me!”

“Oh yay, yoga day…a day I can skip…”

Do you feel like yoga day isn’t important? Is it a day you won’t feel guilty about letting slide by?

We put this “rest” day from strength training in for a reason…because it’s important to make time to relax, to stretch, and to clear your mind of clutter. But there are other reasons to add yoga to your routine. As a runner, I stress the importance of flexibility and strength…but yoga has so many more benefits. Which reason speaks to you?

We know why we should do it…but we have to make the time.

Will you make a little time for you today?

It’s just as important as every other day. So don’t skip it.

Plan ahead. You’re worth it.

Day 8 exercises:

Yoga for Runners – Tight Hips and Legs
Side Plank – :30 each side
Wall Sit – :60

Challenges:

Superman – Rest
Push Ups – 30
#MadManMartin Plank Challenge – :45 Plank (One more you can do this!)

Speed Work: Who’s doing speed work today? 1/4 mile repeats are on the menu!

Workout – 6X-12X 400M (1/4 mile) – If you are just easing into speed work for the first time. Keep it short and do 1/4 mile repeats 6 times for a total of 1.5 miles. If you’ve been doing this for a while now, and are training for a longer distance race…don’t be lazy…get in those 12 1/4 mile repeats for a total of 3 miles of speed work. Remember to warm up AND cool down. Both are very important parts of this workout. If you have questions, reach out to me. Let’s chat about how to make this work for you.

1/4 mile repeats can be done on the track, treadmill, or on the road with a GPS watch. Do whatever works for you…but don’t skip it. I know it can be daunting…but speed work will not only help you get faster, but it will also help you increase your breathing abilities and make your long runs easier.

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.

*1:00 standing or walking rest in between each set.

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, during a conversation paced run, you average a:

14:00/mile, you should run the quarter-mile in 3:00.
13:00/mile, you should run the quarter-mile in 2:45.
12:00/mile, you should run the quarter-mile in 2:30.
11:00/mile, you should run the quarter-mile in 2:15.
10:00/mile, you should run the quarter-mile in 2:00.
9:00/mile, you should run the quarter-mile in 1:45.
8:00/mile, you should run the quarter-mile in 1:30.
7:00/mile, you should run the quarter-mile in 1:15.

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

This quote spoke to me today and I wanted to share it. We are here to get stronger. To run father and faster. We want to stay on the road doing what we love. But the truth is…it’s so much more important than that. Every day that we do a little more than we would without each other’s support is a day we work towards a longer, healthier, more active life.

All the little movements we make time for help us live longer, healthier lives in the future.

Leave a comment Posted on February 7, 2017February 7, 2017 Amy's Stuff, February Challenge Image

Day 7: Hips and Core – Strength and Balance

Lots of us have gone to the chiropractor and been told we are unbalanced. We can see this in running pictures too…but there are ways to correct this without expensive, thrice weekly doctor visits.

How? Strengthen our hips and core and work on our balance. By strengthening these areas, we are more likely to stand tall and keep our body in line at the end of a long race or training run.

Keeping our spine and hips in line keeps our oxygen flowing, allows our legs and knees to remain stable, and helps us avoid pain and injuries in our lower extremities.

It happens to all of us. At the end of a long race or training run, we tend to slouch and let our posture fall. We are tired and we just want to finish so our brain forgets and we begin to let things fall apart.

Below are images of me at Rock N Roll Savannah back in November before we started doing a lot of hip strength and balance work wearing my knee brace and consistently suffering from knee pain.

(Excuse the watermarks…I didn’t purchase these photos)

RNR Savannah – November 2016

Guilty of Hip Drop 😦

Since then I have dedicated a lot of time to hip strength and it has paid off. My posture has gotten much better and my knee pain has all but disappeared. Case in point, see the pictures below from this past weekend at Rock N Roll New Orleans. Hips and aligned and knee brace is gone…and so is the pain in my knees.

RNR NOLA February 2017

I’ll never say “don’t see a doctor,” but if you’re having on-giong pain, and can’t figure out how to make it go away, strengthening your hips is a great start. I saw many different doctors, had x-rays and MRI’s and even cortisone shots in both knees…but until I started getting stronger in these area, nothing took the pain away.

It’s important to stretch and roll our legs too…I know I know…so many things to do…but as athletes, we must use every tool in our arsenal to be healthy and strong in order to stay on the road pain free.

Today’s hip strengthening and balance exercises had been key parts of my journey and I hope you embrace these exercises and make them part of your tool kit to success too.

Day 7 exercises: Hips strength video is found below and how to videos for single leg deadlifts and squats are in the link below.

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

Modern Moms/Dads Hip Strength -1X all the way through on each side
Single Leg Deadlifts – 2 sets of 10 for each leg
Squats – 2 sets of 10
Plank – :60
Wall Sit – :60

Challenges:

Superman – :40
Push Ups – 30
#MadManMartin Plank Challenge – Plank for additional :45

Speed Work: Everyone’s favorite speed work and undoubtedly the least dreaded is 1/4 mile repeats. So this week, it’s time to put some pep in your step and pour on the speed.

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.

*1:00 standing or walking rest in between each set.

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 14:00/mile, you should run the quarter-mile in 3:00.
If you run a 13:00/mile, you should run the quarter-mile in 2:45.
If you run a 12:00/mile, you should run the quarter-mile in 2:30.
If you run a 11:00/mile, you should run the quarter-mile in 2:15.
If you run a 10:00/mile, you should run the quarter-mile in 2:00.
If you run a 9:00/mile, you should run the quarter-mile in 1:45.
If you run a 8:00/mile, you should run the quarter-mile in 1:30.
If you run a 7:00/mile, you should run the quarter-mile in 1:15.

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

That’s all for today Crew. Let’s keep working on our hip strength and balance so we can stop that annoying lower extremity pain and stay on the road doing what we love…running!

Leave a comment Posted on January 25, 2017 Amy's Stuff, January Challenge Image

Day 25: Love Ab Day!

You all know Wednesday is one of my favorite days this month! I love this ab work! 🙂

In fact, I give our Wednesday abs a….

Do you love it too?

You know what we’re doing…but here’s today’s list. It’s fun…so have fun with it! 🙂

Day 25 exercises: 3 sets of 15

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

Mountain Climbers – Slowly pull legs in one at a time using your core muscles. Don’t rush this exercise!
Standing Oblique Crunch – Use your core! Don’t rely on your legs… this is ab work!
Russian Twists – If you’re not already, add weight to this move. I use an 8lb medicine ball because it’s easy to hold.
Plank – :60 (your choice)

Bonus: Daily Abs – Another favorite! How many rounds do you have in you today? 2? 3? 4!?! 🙂

Challenges: We are getting so close to the end of the month. Keep going Crew you are killing it!

Burpees – 55
Push Ups Beginner – 17
Push Ups Advanced – 90
Squats – Rest

Who’s doing a little dance for no squats today? Awe…come on…you know you LOVE SQUATS SO MUCH!! 😉

Happy hump day Crew let’s GETTTT ITTTT!!!

Leave a comment Posted on January 19, 2017 Amy's Stuff, January Challenge Image

Day 19: Wall Sit Anytime Anywhere!

Most distance runners will tell you they’ve had a point on one (or many) of their runs where they hit “the wall.” The wall can be both an emotional and a physical barrier. You need mental strength to finish a marathon, but you also need toned muscles!

Wall sits are a great down-and-dirty strength exercise to build strength in your quadriceps and calves. When you’re doing a wall sit, your quads are holding your weight up by pushing it against the wall, and your calves are working to keep your knees bent at a 90° angle.

By strengthening your thigh muscles, you are helping stabilize your knees, which helps lower your risk of injury. Runner’s Knee, which is an unfortunate and common injury for distance runners, can be caused by weak thigh muscles (among other things). By strengthening your quads, you’re helping reduce risk of injury.

Anyone Can Do Wall Sits

Perhaps the greatest thing about wall sits, is that anyone can do them, anywhere, at any time. Can’t find time for your full daily workout? Throw in some wall sits throughout the day. Camping in the woods? Find a tree to lean up against. Got a few minutes before you have to be back at work from your lunch break? Wall sit! Arrive a few minutes before your doctor appointment? The car can provide a solid surface for a wall sit – right there in the parking lot.

Remember, our “challenge” is meant to motivate you to do more than you would each day. We’re not here to beat you up for not getting in every single exercise every single day. If you do…that’s awesome! But we know that busy lives get in the way and the most important thing is being active and adding strength training to your routine.

So when you’re short on time, grab a wall and take a squat. Every little bit counts!

Day 19 exercises: 3 sets of 10

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

Squats
Side Lunges (each leg)
Wall sits – 3X (:60) or 1X for 3 minutes!
Plank – :60 (your choice)

Bonus: Hip Stability Exercies for IT Band Syndrome and Runner’s Knee

Lots of people suffer from tight hips and IT Bands which lead to pain in and around our knees and down our legs. Hip rotation and pelvic imbalances are also frequent issues for runners that contribute to IT Band Syndrome or Runner’s Knee.

Yes, this is a monthly challenge, but I also hope you find information along the way that you tuck away in your personal arsenal for future use. The exercises in this video help to create additional stability and strength for both prevention and recovery. Check it out.

Challenges:

Burpees – 45
Push Ups Beginner – 15
Push Ups Advanced – 30
Squats – 50

Speed Work: Climb ladders

Ladder workouts are speed sessions that vary the length of the work intervals in incremental steps and are a great way to get a mix of several high-intensity running paces in a single session. Go to the track or use your GPS watch to track your distance., warm up with 10 minutes of easy running, and try one of these ladders. Run each interval slightly faster than the preceding one, and jog, walk 400 meters (or just stand still and breath deeply) between each interval.

Starter ladder: 400M (1/4 mile), 800M (1/2 mile), 1600M (mile), 800M (1/2 mile), 400M (1/4 mile).

Advanced ladder: 200M (.1 mile), 400M, 800M, 1200M, 1600M, 1200M, 1000M, 800M, 400M, 200M

Remember that it is always important to do a good warm up and cool down before and after every speed work session. And if you’re not doing running drills to loosen your glutes, hips, quads, and calves…you’re missing out on an important part of the workout.

Warm up
Running Drills: Pick a few and take a few minutes to loosen up. Click here for descriptions of each running drill. Butt Kicks, High Knees, Bounding, Grapevines, Slow Skipping, Hamstring Extensions, Running Backwards, Straight Leg Shuffle, Lateral Bounding
Speed Work
Cool Down

Running today? We usually try to do our strength work before we go for a run…but this time save one of your wall sits for afterwards, when your legs are fatigued. Just one…don’t go overboard with it. When it’s all said and done, take time to stretch out those tired and sore muscles so you’re ready to go long this weekend!

Have a great Thursday Crew! 🙂

Leave a comment Posted on January 17, 2017 Amy's Stuff, January Challenge Image

Day 17: Add Life To Your Years

We strength train to get stronger, run faster, avoid injuries….but we also strength train to gain fitness, and fitness is about more than just exercise.

Gaining fitness affects our health, our mood, our self image…fitness adds years to our life…but it also adds life to our years.

If you’ve gotten bored with the benefits of strength training to your running, remember that being active and fit improves your overall quality of life…even when running is on the back burner.

Leg day again? No, not really…hip and butt day! We’ve taken the focus slightly off our hips this month but we aren’t neglecting them completely. Continuing to strengthen this area is key to a strong base and a healthy body.

I made a comment the other day that this week would separate the committed from the the…well…not so committed, when in fact, the challenges this week should seem relatively easy to those who are keeping up.

If you fell behind, now is a great time to think about all the benefits being active brings to your life. Add life to your years and jump back in today!

Day 17 exercises: 3 sets of 10

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

Donkey Kick + Fire Hydrant (both sides)
Butt Lift Bridge
Clams (both sides)
Plank – :60 (your choice)

Bonus: Modern Mom’s (or Dad’s) Hip Strength – see video below. You know this routine. It takes about 4 minutes per leg and will fire up those hip flexors!

Challenges:

Burpees – 40
Push Ups Beginner – 14
Push Ups Advanced – 70
Squats – 50 (only 50? Easy peasy! 😉 )

Speed Work: Climb ladders

Starter ladder: 400M (1/4 mile), 800M (1/2 mile), 1600M (mile), 800M (1/2 mile), 400M (1/4 mile).

Advanced ladder: 200M (.1 mile), 400M, 800M, 1200M, 1600M, 1200M, 1000M, 800M, 400M, 200M

Warm up
Running Drills: Pick a few and take a few minutes to loosen up. Click here for descriptions of each running drill. Butt Kicks, High Knees, Bounding, Grapevines, Slow Skipping, Hamstring Extensions, Running Backwards, Straight Leg Shuffle, Lateral Bounding
Speed Work
Cool Down

Today, I want you to get up and exercise for you. Don’t do it to run faster. Don’t do it to avoid injuries. Don’t do it because it’s a challenge and you’re “supposed to.”

Do it because it makes you happy. Do it for a healthy mind, an uplifting attitude, and a fabulous mood. 🙂

Leave a comment Posted on January 16, 2017 Amy's Stuff, January Challenge Image

Day 16: Run With Your Arms

What happens when your legs are tired but your run isn’t over? When you are exhausted, close to the finish line, look up, and see a big hill you have to climb?

According to the Breakingmuscle.com article, “The Ups And Downs Of Running: How To Properly Run Hills And Stairs,” in order to run uphill most efficiently runners must:

Use your arms! Arms are [the] key to running and sprinting, and are especially useful for anything uphill or anything utilizing knee movements. I cannot emphasize the use of the arms enough. The action of the arms essentially move the legs, so remember this anytime you walk, run, sprint, bounce, lunge, jump, or hop. Arms should be kept tight, bent at ninety-degree angles and close to the sides. The arms correspond with the legs – opposite arm matches with opposite leg – so work on matching the timing between both upper and lower body.

Just like a car, we need to shorten our stride and use our arms to power us up hills. With our arms being so important in these situations, we must spend some time making them stronger!

Day 16 exercises: 3 sets of 10

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

Bicep Curls
Shoulder Press
Tricep Overhead Extension
Plank – :60 (plank of your choice)

Bonus: Do the Challenge exercises! Even if you haven’t jumped on the “extra challenge” band wagon, today is the day to do a little more and work those arms! Push ups and burpees are great ways to build strength in our arms which will help us power up those hills and stairs when we’re tired. Beginner push ups are fine…and skip the push ups when you do the burpees. I know burpees are hard and scary, but you can do them and you will burn TONS of calories in the process!

Challenges:

Burpees – 40
Push Ups Beginner – 12
Push Ups Advanced – 60
Squats – 80

Speed Work: Climb ladders

Starter ladder: 400M (1/4 mile), 800M (1/2 mile), 1600M (mile), 800M (1/2 mile), 400M (1/4 mile).

Advanced ladder: 200M (.1 mile), 400M, 800M, 1200M, 1600M, 1200M, 1000M, 800M, 400M, 200M

No matter what choices you made over the weekend…it’s time to shake it off and get back to work. Set the tone for the week and make good choices today!

Leave a comment Posted on January 13, 2017 Amy's Stuff, January Challenge Image

Day 13: Get Up and RUN!

Friday the 13th y’all…stay calm, don’t freak out…just follow the rules and you’ll be fine….oh and might as well go ahead, get up, and run! 😉

I’m not big into the whole Friday the 13th thing, and I won’t be running today since it’s a much needed rest day before back-2-back half marathons this weekend. But if you don’t have a big race or long run on your schedule tomorrow…you might as well get a good run in today and burn off any lingering anxiety about who might be chasing you!

Friday is usually a day to kill it and get ready for the weekend, but we are taking it easy today. Abs and challenges.

But wait! If you have a race or long training run this weekend, please skip the squats and burpees today. Throw in the push ups for good measure, but don’t over-exert yourself and be sore for your race or long run. Remember that everything we do is meant to make you run stronger and faster, not to put you in a state of oblivion, ready to crawl into bed and weep from exhaustion and sore muscles. Move things around to make it work for you. Challenge exercises can be made up or skipped. Be smart!

Day 13 exercises: 3 sets of 10

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

Runner’s Crunch
Oblique Crunches (3 sets of 10 per side)
Lying Leg Raise
Plank – :60 (plank of your choice)

Bonus: Get up and run! Would love to see some easy miles today. Don’t go overboard…long runs are coming! Just stretch out your legs and keep it short and slow. Run, walk, skip, whatever…just get moving on Friday the 13th. 🙂

Challenges:

Burpees – 35
Push Ups Beginner – 10
Push Ups Advanced – 55
Squats – 75

No time for standing still today. Even if you’re moving slowly…keep moving forward.

Leave a comment Posted on January 6, 2017January 6, 2017 Amy's Stuff, January Challenge Image

Day 6: Ridiculously Amazing Friday!

YAYYYY…it’s Friday!!

I’m so excited for a ridiculously amazing Friday and a fantastically fun Saturday at Run Disney for the Disney Half Marathon in Orlando, Florida!

But before we get to the ridiculously amazing stuff…we have to get the work out of the way…..AB DAY!!

Our abs (our core!) holds everything together. Runners and…well everyone…get HUGE benefits from a strong center of gravity. But runners especially, because a a strong core helps us achieve stability, balance, posture and overall control.

We know the importance of core strength right? Here’s a quick review…

Overall, core strength training reinforces the way that your pelvis, abs, hips, and lower back work together. When our foot hits the ground, our core holds our trunk rock-solid as the kinetic energy from our foot transmits to our hamstrings, up to our arm and back down to our other foot. A conditioned core prevents any wiggling in your torso and keeps you from deflecting energy, so you run faster. All this stability, balance, posture, and control also keeps our lower extremities from getting out of whack, therefore preventing injuries!

It’s Friday…a ridiculously amazing Friday…last day of strength work for the first week of the new year. Push hard today and get it done so you can relax guilt free this weekend!

Day 6 exercises: 2 sets of 10

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

Runners Crunch
Oblique Crunches
Lying Leg Raise
Plank – :60 (Your Choice)

Bonus: Pilates Workouts for Runners – “Swimming”

Practicing Pilates works well for runners in general, but some exercises stretch and develop some particularly important areas. Watch the video below and do 3 full sets (as described in the video) of the swimming exercise.

Challenges:

Burpees – 30
Push Ups Beginner – 6
Push Ups Advanced – 25

This weekend I need your good vibes! This will be my first attempt at pacing for a certain time at a race. Yes, I will be the girl holding that flag with the time on it. 2:15 is the goal. I will be using a :90 run and a :30 walk. Run pace is a 9:45(ish) and the plan is to end with a 10:18 average pace. I’m a tad bit nervous just because this is my first time and there will be lots of runners counting on me to get it right. But I know I have your support and I know you will be sending me positive thoughts! Race starts at 5:30am eastern time…so if you’re up (duh we’re runners, we’re all up at 5:30 a.m. on a Saturday right?) then send me all those positive thoughts Crew! 🙂

That’s it Crew. No machines…no B.S…just you, your dedication to your health and fitness, and your drive to be better, stronger, and faster in 2017! GETTT ITTT Crew!

Leave a comment Posted on December 27, 2016 Amy's Stuff, December Challenge Image

Day 28: Log Off, Shut Down, Go Run!

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. 🙂

Leave a comment Posted on December 26, 2016 Amy's Stuff, December Challenge Image

Day 26: Get Motivated…Get Moving!

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!

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!