Day 11: Let’s Plank!

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We know that we can’t run our best without a strong core, the muscles in our abdominals, lower back, and glutes. They provide the stability, power, and endurance that runners need for powering up hills, sprinting to the finish, and maintaining efficient form mile after mile.

Today’s workout is devised to strengthen the specific core muscles we need for bounding up hills, sprinting to the finish, enduring long distances, and preventing common running injuries!  You got it…time to plank! 🙂

Day 11 exercises: 3 sets of 10 

****Click here for how to videos**** 

  • Mountain Climbers
  • Standing Oblique Crunch
  • Russian Twists
  • Plank – :60 (Your choice)

Bonus: Planks for Runners – 2X

planks-for-runners

Challenges: 

  • Burpees – 30
  • Push Ups Beginner – 9
  • Push Ups Advanced – 40
  • Squats – 120 (going up! 😉 )

Speed WorkPick up on pickups – “Speed Play” 

Speed play is the simplest form of speed work. “We simply introduce pickups during a run,” says Bob Glover, who supervises training programs for the New York Road Runners Club.

Pickups are segments of faster-paced running injected into an existing run.

In this first step, runners on a favorite 3-mile course begin choosing landmarks and running to them at a quicker-than-normal pace.

“It might be the next street light, it might be the top of a hill,” says Glover. “We tell them to do six or eight of these during the run.”

Same loop, same scenery, just the occasional decision to run slightly faster for a while.

“This takes away the stress of going to a track,” says Glover, “because in the minds of many of these people, you don’t go to the track unless you’re good.”

FARTLEKS!!! Go out and choose small portions of your run to pick up speed. Have fun with it!


We know we need strength work for our upper and lower body, but our core is so important. It’s the premise of our little family and these workouts WILL help you reduce back pain, run stronger, run longer, and run faster.

Get moving Crew! Let’s plank and get…

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Day 18: Out of My Way…It’s Leg Day!!

screen-shot-2016-10-18-at-5-23-12-amEvery runner should be as excited as Richard Simmons for leg day!

Strong legs carry us farther, keep us on the road longer, and let’s face it…strong runner legs just look good. 🙂

Get excited, get out of your OWN way, and get to working those legs Crew!

Day 18 exercises: Legs / Stability – 3 sets of 15

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

Bonus: #PlanksForRunners planks-for-runners

Since we aren’t doing tons of planks this month, today we are throwing in this round of planks for runners. 2 sets of this plank circuit Crew! Work it out!


Speed Work: Mile “bench mark” run. We want to see how fast you can run 1 mile, and I also want to show you how going faster is possible for you!. Make sure you are well rested and have fresh legs then go out and do a 1-2 mile warm up, rest for a few minutes, then run with your heart and do a mile as fast as you can. Cool down with 1 more mile then call it a day. 3-4 miles total. I want to see some super fast for you miles Crew! Do your warm up and cool down miles as slow as you want. All I want to see if that 1 mile time. Have fun with it and surprise yourself with how fast you can go!


November Challenge: Can you believe it’s already the 18th of the month? Our months always go so fast! Time to start thinking about November and new exercises! Jan and Sharon shared their favorites with me last month and they have gone over really well with our Crew! Maybe you take a class and have a favorite move, maybe you saw it on a video somewhere, maybe it’s just a go to move you love! Video yourself doing your favorite exercise or if you’re shy find a video or good explantation of how to do it then send it to me. Being a part of the month’s exercise line up makes you feel even more part of our Crew and gives you an extra reason to push harder! Show me what you’ve got!


Final Thoughts: Richard Simmons is known for his positivity and non competitive nature, and that’s what we strive for in our Core Crew too. We want this group to be supportive of everyone, no matter what your current physical level is. It’s not about being stronger or faster than the person posting before or after you, it’s not about being perfect or doing every single exercise every day.

It’s about getting stronger, faster, and healthier than you are today. It’s about constant movement, activity, and a healthy lifestyle. Simmons may give us a good laugh, but he also shares messages of positivity and hope.

Which Simmons quote is your favorite? Which one will you apply to your life today to give you that boost of energy and confidence you need to go the extra mile and do a little more than you normally would? Share with us which quote spoke to you when you tell your Crew you got it done today!

Make it a terrific Tuesday Crew! 🙂

 

Day 7: Trying Your Hardest?

trying-my-hardestYes, you run.

Sure…you’re getting a few strength days done here and there…

Maybe you’re kinda watching your diet a little…sometimes…

But are you really trying your hardest?

Are you doing everything you can do to reach your goals? Are you hitting each day as hard as you can? Are you making healthy eating choices and putting in the real work when it comes to your running and strength training?

If not…don’t complain about not hitting that goal time you want. Don’t complain about not being able to get through that long run. Don’t complain about not seeing the weight come off.

You might not be the strongest or the fastest…but if you’re trying your hardest, you will reach your goals. Be honest with yourself….are you really giving it your all?

Day 6 exercises: 2 sets of 10 – Arms & Back 

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

  • Push Ups
  • Hammer Curls
  • Monkey Arms
  • Plank – Your Choice (:30 2X)

Remember that Hammer Curls can be just the arm movement as Scott Herman shows us in our how to videos, or you can step it up and try sprinter Tyson Gray’s Swinging Hammer Curls.

planks-for-runnersBonus: #PlanksForRunners – We all know how great planks are for our whole body…and this plank workout is perfect for Arm and Back day. Will you try your hardest today and go the extra mile to get the strong arms and back you need to run stronger?

2 sets….GETTT ITTT!! 🙂


It’s easy to work hard when you feel good….but do you try your hardest when you don’t feel like it?

This choice is what separates those who reach their goals and those who are disappointed when they fall short.

How hard will you work today?

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