Day 16: Run With Your Arms

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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

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

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!

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Day 2: Set It Off!

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The holidays are over, the sweets and yummy food are all gone…

No more excuses, no more putting it off for tomorrow…

Time to wake up, set your intentions for the week ahead and go for it! Set it off right Crew!

The year ahead is anything you want it to be!

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You didn’t wake up to be mediocre…Let’s GETTTT ITTT!!!

Day 2 exercises: Arms – 2 sets of 10 

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

There’s an extra “challenge” for everyone. Choose Burpees or Push ups…beginner or advanced…make a commitment and just DO IT! No…it won’t be easy…it won’t be all that much fun. But it is worth it and you didn’t wake up today to be mediocre did you?!? NO!

Bonus: One more round!! Have one more round of arms in you? Do it again and feel the burn!

Let’s start this party and SET IT OFF Crew!!


2017 Goals: Still waiting on goals from lots of people…don’t make me call you out. Set a goal, set a deadline, write it down and let’s CRUSH IT!!


Speed Work: You don’t have to run fast in training—unless you want to run faster in races….

Is one of your goals to get faster? Maybe you want to finish a 5K in record time? Or set a new Half Marathon PR? Well….the only way to get faster…is to run faster!

You don’t always have to run faster…in fact 80% of your training runs should be at a slower controlled pace…but if you’re serious about reaching those time goals, you MUST put in some speed! It’s a little scary…even longtime runners get anxious about track day. But once it’s over you will feel amazing!

This week we have options for speed! Read through them and see what fits you and your area best. If it’s difficult to get to a track…or your track is covered in snow…choose an option that you CAN do. See…no excuses! 😉

On the Track: “High-intensity track sessions move the muscles through the full range of motion, improving elasticity and enhancing coordination between your nervous system and muscles. With time, you’ll develop a more efficient stride at all your paces.”

HIIT It: Begin with two 100-meter accelerations that include 40 meters at top speed, with 2 to 3 minutes of walking or jogging between.

Build to 6 x 150 meters hard, including 80 meters at top speed, with 3 to 4 minutes jogging or walking rest.

Over time, increase the number of repeats to 10, lengthen reps to 300 meters (running nearly the entire distance at top speed), or reduce the rest interval to one minute.

On the Hills: Inclines are a great venue for superfast speedwork. Compared with a flat surface, hills reduce the impact on your legs and limit your range of motion, thereby lowering the risk of strains and pulls. Plus, hill repeats build muscle power, which helps you run more efficiently on level ground, says McConkey.

HIIT It: On an incline, start with three 30-second moderate repeats and walk down the hill for recovery.

When this becomes comfortable, progress to 4 x 1 minute near all-out efforts with a downhill jog and an additional 30 to 60 seconds jogging or walking rest.

Over time, add additional reps, extend effort length up to two minutes, and aim for steeper hills.

Speed Workouts for Beginners: When you’re just starting out, any type of interval—even alternating walking with jogging—will challenge your body in new ways.

Incorporate one of the following workouts each week to introduce intensity and boost your speed.

Track: Run two laps. On the straights, accelerate and hold top speed for 20 meters. Walk the curves.

Trail: Intersperse an easy run with 3 to 4 20-second, moderate-intensity surges.

Hills: Do an easy run that incorporates three 20-second climbs, each one at a moderate effort.

As the saying goes, “If you want to run faster, you’ve got to run fast! Go get you some speed Crew! Speed work should be shorter mileage so don’t try to throw it in on your medium or long runs. Nice and short…with some speed is all you need!


I know you’re all super excited….

Hooray Hooray…today is the day! It’s time to get to work Crew!

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Days 26 & 27: Tank Top Arms

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It’s the weekend! Many of you have already done your long runs and just need to bust out some arms today or tomorrow…others still need to get that long run in! Don’t skip it…make it happen!

Sometime this weekend, get a good arm workout in! We haven’t focused much on arms this month, but we know that strong arms carry us through the end of tough runs. Strong shoulders and back keep us upright and moving forward when we get tired and tend to slouch. 3 sets of our Sunday arms then 1 set of Tank Top Arms will give you a nice burn!

Day 26 exercises: Long Run + 7 Key Stretches for Runners + :60 Plank 

Day 27 exercises: Arms – 3 sets of 15 

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

  • Bicep Curls
  • Shoulder Press
  • Tricep Dips
  • Hammer Curls
  • Straight Arm Plank – :60

Bonus: Tank Top Arms – 1 set all the way through!

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I’m heading down to Cocoa Beach to meet Gina Hadala (Can’t wait to meet you Gina!!) and to cheer on Gina, Catherine, and Melissa at the Space Coast Half Marathon! Anyone else going that I can look for on the course? I’ll be riding my bike back and forth the out and back course so look for me!

Anyone else racing around the country today or tomorrow? Let us know so we can cheer you on!

If you already went long or raced in the last couple days, knock out some arms then get some rest! Final few days of November are coming up so let’s finish strong Crew!

 

Days 19 & 20: Runner Problems

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Ready to go LONG?!?!?

As runners, we always have to “work around” getting our long runs in. Well…maybe it’s really that we work the rest of our weekend around our long run. 😉

In order to get it done, feel good, and make sure our family and friends aren’t mad at us, we have to PLAN! What’s your plan? Plan ahead to be successful!

Remember to make time for arms on Sunday too. 🙂

Day 19 exercises: Long Run + 7 Key Stretches for Runners + Side Plank (:30 each side)

Day 20 exercises: Arms – 3 sets of 15 (Stepping it up to 15 reps per set!) 

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

  • Bicep Curls
  • Shoulder Press
  • Tricep Dips Hammer Curls
  • Straight Arm Plank (:60)

Bonus: PUSH UPS!!  – Sunday’s bonus arm work – 3 sets of 15 push ups

Take time to stretch Crew. It’s important for recovery!

If you’re going long on Saturday, try to get out on Sunday for a few SLOW miles. Keep it short and easy (30 minutes or less). We call this “active recovery” and it will help your body recover better than laying around and stiffening up.

If you can’t get out for a run both days, find other ways to be active. Play outside with your kids, go for a walk with your spouse, go for a bike ride. Just don’t sit around idle…I promise you will feel better on Monday if you are active the day after your long run.

No matter how far your long run is…just GO RUN! 🙂

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Days 12 & 13: Long Arms

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I wish my arms were long enough to reach around the country and give everyone of you great big HUGS!!

But since my arms are not this long…it’s time to go long today….and work those arms tomorrow! See what I did there? (Up too early on a Saturday with my long run already done. 😉 ) Hopefully my little play on words today will help you remember to go long today…and do arms tomorrow!

So who’s doing what today? Remember if you go long on Sunday, today is arm day for you!

Day 12: Long run + Side Plank (:30 each side) + 7 Key Stretches for Runners + Pigeon Pose 

Did you know that I added the pigeon pose to our 7 Key Stretches for Runners? Yep…I did that a few months ago…if you didn’t know…you MUST have our 7 key stretches memorized right? 😉

Day 13: Arms – 3 sets of 10 

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

  • Bicep Curls
  • Shoulder Press
  • Tricep Dips
  • Hammer Curls
  • Straight Arm Plank – :60

Bonus: #SlenderSexyArmsslender-sexy-arms

Remember this one? Quick effect burn!

I use small weights for this one. Either my 3 lbs or maybe 5 if I’m feeling squirley. Oh and I also just do the arm portion of the jumping jack. Stand tall and really put some power into those up swings with the weights.

Throw in 3 rounds for Sunday’s bonus.


Thinking about Amy Jaynes and her longest run EVER today! 19 miles…I know you can go this girl. Look up at the sky and remember how amazing life is…breathe it in…then run girl!

Good luck to everyone racing and going long today! Feel the big hugs coming from Florida and have a blast!

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Day 26: Rise Up & Attack

rise-up-and-attackLast week of the month…last Monday of the month…rise up and attack the week with enthusiasm!

Shoulder and Abs…sound like a strange combination?

Not really. Shoulders and abs are great complimentary bodyparts to work on in the same day. Since they are completely separate body parts, you don’t need to worry about support muscles of either muscle group tiring out.

With 4 sets of 15 coming at us today…we need enthusiasm, a little determination, and a lot of commitment to finish strong! Do you have it in you?

Day 26 exercises: Shoulders and Abs – 4 sets of 15

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

  • Mountain Climbers
  • Kettle Ball / Dumbbell Swings
  • Shoulder Presses
  • Plank – Your Choice (:90 2X)

Bonus: #BeastModeMonday

With our regular 4 sets of 15…this bonus is not for the faint of heart…or for those with little time on a Monday. But hey…if you like to go beast mode on Mondays, this one is for you! 3 sets…because who doesn’t want to do 5 planks today?!? 😉

abs-shoulders-knees-toes

Military Press – Very similar to shoulder presses but at the top you’re going to extend your shoulders all the way up. You can do these with dumbbells so don’t skip them if you don’t have a bar. Watch Scott Herman show us how it’s done.


Speed Work: This week’s speed work is a tough ladder workout. Since the intervals are longer, you want to start out a little slower and work your way faster towards the end. The last 2 sets of 400 meters…go all out!

How fast should you do running? This workout should be done at your 10K speed, which is slower than last weeks 5K speed but faster than you would run a half marathon. How does that translate into actual time spent running? Take your 400m from last week and add :10 – :15 then multiply by 4 for the mile, by 3 for the 1200 meters (.75 mile), and by 2 for 800 meters (1/2 mile). For your last two 400 meters (.25 mile) crank up the speed and finish strong at your 5K pace. Check out the pace chart below…

Ladder Workout:

  • Warm up – slow mile
  • Faster mile – 10K speed
  • 1200M (.75 mile)
  • 2x 800M (.5 mile 2X)
  • 2X 400M
  • Cool down – slow mile
  • Total of 5.25 miles

Tough workout…who will put on their big girl panties and give it a shot? If you raced this weekend, you get a speed work pass…don’t try this workout on tired legs. Rest up this week and just bust out some short, slow recovery runs. Don’t worry, we’ll have speed work next week. 😉

Pace Chart: Example for 30 minute 5K

  1. 2:10 – add :10 so that makes = 2:20
  2. multiply by 4 for your mile = 9:20
  3. multiply by 3 for .75 = 8 minutes
  4. multiply by 2 for 800M = 4:40
  5. 400M – Speed back up and try to hit those 400M times so go all out and run 2 400 meters in 2:10

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Seems a little complicated but it’s fun and you when you’re done you will feel amazing!

Not feeling ready for the ladder yet? That’s ok! Throw in some fartleks (speed bursts) during one of your mid week runs. Choose an object in the distance and pick up the pace till you get there…see that light pole? How about that stop sign? Do 8-10 speed bursts in your run session. Remember to BREATHE deep. Belly breathing during speed work is essential to building your VO2 max and getting the most out of this workout!


After a HUGE racing weekend and lots of long runs, please take the time to stretch!

Last week of the month Crew! Let’s go hard and finish strong cause good things come to those who sweat! 🙂

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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 12: Purrrrfect Workout

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Today’s ab and shoulder workout is a great way to build upper body and core strength…and it’s the purrrrfect way to start our week!

3 rounds today, throw in a little bonus work, then plan out your running schedule for the week. When will you get your speed work in? Plan now so you have plenty of time to get in some other short runs and recover before going long again on the weekend.

If you want to succeed, you must have a plan!


“BRACE YOURSELF”

Before getting started, let’s about “bracing”.

According to the Runner’s World article, “Building Running Specific Core Stability”, bracing is the neuromuscular exercise of abdominal bracing, which entails simultaneously co-activating all of the muscles that surround the spine. The purpose is to teach the body how to prepare for stabilization.

If you’re jostled in a race, getting tired and need your core stability to hold you upright, or lose your footing in a race or trail run, your brace should naturally engage, stiffening the spine and improving your ability to quickly reposition. Bracing should be performed during all core and whole-body strength/stability training.

To practice bracing, pretend you’re going to be punched in the stomach; this should stimulate all the muscles to tighten around the spine. However, you must be able to do this without holding your breath. Training the brace independent of breathing is essential for optimal exercise execution and performance in sport. This brace will help “groove” this supportive pattern so that, over time, it will activate with an unconscious effort.

Practice “bracing” a few times before you start your exercises, think ‘getting punched in the stomach’, and hold that position for a ten count, then release. Practice “bracing” a few times then use this core activation while you’re doing each of the exercises. This simple move is one you can do anywhere, anytime to tighten and tone your abs, and to train them to support yourself unconsciously when you need it most.

Day 12 exercises: Abs & Shoulders – 3 sets of 10 + Planks

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

  • Mountain Climbers
  • Kettle Ball / Dumbbell Swings
  • Shoulder Presses
  • Plank – Your Choice  (:45 3X)

Bonus: Bird Dog with Squares – Get on your hands and knees and brace with a neutral spine. Without moving your spine, reach out one leg and the opposite arm. Outline a square with each outstretched limb while maintaining the curve in your spine. Return both to the starting position and repeat on the other side. Perform 3 sets of 6 repetitions per side. Add this to your ab arsenal for a great bonus workout whenever you have a few extra minutes.

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On to the fun stuff!

Speed Work: Last week 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 are 5K times with 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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***RRCA Pace Chart Developed by Amby Burfoot (www.ambyburfoot.com) Only 5K times and paces listed here***

Example: My current 5K PR (ran at a race in May 2016) was 27:04. So I would use the 27 minute guideline and  run my intervals at a 7:50 pace, with the goal of finishing each one in around 1:58.

We ran this drill at my PRS track workout last week and I was able to pull times between 1:47 – 1:55 each. What did my Coach say? “You can run a faster 5K then 27 minutes.” This may be true…but I need more practice in order to put them all together. Remember, we are taking a :60 break in-between each interval to rest, breathe, and recover. It is a great confidence booster though and give me the motivation to keep working on it.

Speed work takes time, and practice. Do your best, write down your times, and compare your results each week. Remember…speed doesn’t come overnight, but if you keep working on it…you will get faster. Be patient and work hard Crew!

Questions? I’m here to help so please ask. if you are confused, don’t just go out willy nilly and do “whatever”. Reach out to me and let’s make sure you have your plan ready to go.

Let’s get to work and start the week off with a bang!

never-skip-your-monday

Day 5: Labor of Love

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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 30: Get Up and Grind

see want grind getWhat do you want? Do you see yourself getting it?

No? Why not? Because you don’t grind? You don’t reach out and grab what you want? You don’t work hard enough? If you can see what you want…you better grind…you better go get it!

It might be the final day of June….but even if you haven’t given it all you’ve got…

Get up. Grind today. Don’t wait until tomorrow.

The time is NOW!

Day 30 exercises: Arms – 4 sets of 10

  • Bicep Curls
  • Shoulder Press
  • Hammer Curl
  • Tricep Overhead Press
  • Low Plank Arm Reach – :60

Bonus: #WeightFreeArms Weight Free Arms

This is a great little bonus we can do pretty quickly with no extra weights. All of the exercises should be familiar to you except maybe the Cobra Push ups. See below an explanation of how to do them and a video tutorial. If you have time…work in 2-3 rounds of this bonus.

Cobra Push-ups add a nice flexibility and flow component to the average push-up. Executing this drill with smooth control is key to getting the most bang for your buck. Remember to squeeze elbows towards the mid-line of your body and keep your neck in a comfortable, neutral position. If you are feeling strong and this move comes easy, try the single arm version that is shown in the video. Remember to keep your core fully engaged for the entire drill.

Thigh Challenge: Day 30!

  • Fire Hydrants – 50X each leg
  • Scissor Kicks – 125X
  • Inner Thigh Leg Lifts – 80X each leg

That’s it for June Crew! Today shouldn’t take long but your arms should feel it when you’re done!

If you are running…go out and log some miles for Racery and for me since I am still nursing a painful knee. I will be back on the road soon but am continuing to be patient so I can come back strong and pick back up where I left off in my Chicago Marathon training. Patience is key!

Who finished all 30 days this month? How many days did you push throw and finish?

It’s not always about finishing every single day…even though it’s awesome when you do…sometimes it’s about staying committed and doing what you can, jumping back in when you miss a couple days, not quitting just because you won’t get a medal. Sometimes it’s about doing it for yourself…for those goals that you want to reach. It’s about making sure that you are true to you…and that when you want something….you go for it! I did it

Let us know how you did this month….and even if you didn’t finish all 30 days…post today and let us know that you didn’t give up! Grab this meme and be proud of what you achieved ….then recommit to a stronger month in July!

No matter what happens day to day… you are all winners. Each one of you is a huge part of our why our group works. You add a piece to our puzzle…and with every single piece in place…we are Core Crew Strong!