Day 27: Love Your Legs!


I know…I know…we are sore. We are tired. We don’t feel like working our legs…

Come on…ladies and gentlemen alike…our hips, glutes, quads, hamstrings, and calves are undoubtedly extremely important in keeping us on the road and running strong.

So suck it up, power through, and love your legs today!

Day 27 exercises: Legs / Stability – 4 sets of 15

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

  • Hero Lunge – :30 each leg
  • Fire Hydrant with Kick
  • Pistol Squat
  • Single Leg Hip Thrusts
  • Bedtime Plank

Bonus: #StairWorkout – 2-3 rounds

No stairs? That’s ok…run through the rest of the workout then add an extra mile to your daily run. 🙂


Speed Work: I saw very little speed work this week. What happened? Get it done today or your chance to bring the speed this week will be gone. Too close to long runs to put extra pressure on those legs after today. If you do have speed work on the schedule today, strength work comes first! Here’s the workout:

  • Warm Up – 1 mile (or more)
  • Mile Repeats – 2-3 miles – No walking during your mile repeat. Run 1 mile then rest for 2 minutes. Stand there. Breathe. Do not walk. Start your watch over or hit that “lap” button before each mile. After you get your breathe back (don’t wait too long, 2 minutes is enough recovery time) then do another mile. Repeat 2-3 times.
  • Cool down – 1 mile (or more)
  • Total of 5-6 miles
  • Stretch! – 7 Key Stretches for Runners

If your lower limbs aren’t feeling hungover…you didn’t work them hard enough!

Love your legs Crew!


Day 20: Leg Day Again??

screen-shot-2016-10-20-at-5-19-14-amWho else is NOT ready for leg day again??

With lots of miles, a killer leg workout on Tuesday, speed work, and wall sits…this week has been brutal!

But we got this Crew! Take it slow and steady and push through!

Day 20 exercises: Legs / Stability – 3 sets of 15

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

  • Hero Lunge :30 each side
  • Fire Hydrant with Kick
  • Pistol Squat
  • Single Leg Hip Thrusts
  • Bedtime Plank
  • Stretch! – 7 Key Stretches for Runners

Bonus: #HipStrength screen-shot-2016-10-20-at-5-40-01-am

I went to see a PT at CORA Rehabilitation yesterday on the advise of my PRS Running Coach. What did PT say? Knee pain most likely caused by unstable & insufficient hip strength…. what?!?! I do my strength exercises! Yes..he said he could tell…strong quads, strong calves…but since my pain shows up after longer distances he thinks my hips start to falter (possible stride fluctuation) as I get tired. Knee pain started at mile 15 in Chicago and mile 10 at this past weekend’s Marine Corp Half.

As we all know our hips connect to our quads, which attach our knees, which follow all the way down our legs to ankles and feet. So when our hips are misaligned our just get tired and cause our stride to go askew it shows up in other places down our body.

PT: “I can tell you do strength work, but do you focus on hips?”

Me: “Well, we are doing lots of squats, fire hydrants, and pistol squats this month.”

PT: “Pistol squats are great. Make sure you’re knee is not folding in when you do them. Very important to keep that knee aligned with your hip. What about clams and side leg lifts?”

ME: “Hmmmmm…not this month.”

PT: “Add in clams (knee up and foot up) and side leg raises. Hip instability is a problem for lots of runners. When you have strong legs but your hips haven’t caught up your hips can misalign after long bouts of hard work.”

Sigh…makes sense…but dang more work to do! Who’s up for some extra hip strength work with me today?

  • Clams – Knee up – 3 sets of 10 each side
  • Clams – Feet up – 3 sets of 10 each side
  • Side lying leg raise – 3 sets of 1e each side

For the side lying leg raises make suer your leg stays behind your body. Don’t let that leg com in front of your hips. Body should be very straight.  It is also important to keep the foot flexed and pointed straight ahead of you.

He also gave me a band to use during these exercises. It’s very small and just a stretching band to give me some resistance. Who has one? If you do, use it. If not, look into getting one. They are super cheap and I’m thinking about throwing these exercises in again in November. Monster walks anyone? 🙂  screen-shot-2016-10-20-at-5-44-18-am

Here are some resistance bands I found on Amazon Prime for $6.99 but I’m sure you can also find them at your local Walmart for pretty cheap. This is what they look like.

PT did something called Astym which wasn’t too nice feeling but was a very intense version of rolling. He said Astym regenerates healthy soft tissues (muscles, tendons, etc.), and removes unwanted scar tissue that may be causing pain or movement restrictions. Rolling is your AT HOME version of this treatment Crew so if you’re not taking time to roll, make the time and prevent your muscles and tendons from getting to the point where you need more invasive therapy!

Speed Work: Lots of super speedy miles this week YAY! Jessica and I went to track with PRS last night and did some mile repeats…so fun HAHA 😉 PT told me to go at 60% after treatment but of course I pushed a little harder. Jessica did awesome finishing her 2nd mile repeat in 8:41!! Go JESS!!!

Have you logged in your speedy mile yet this week? If not, try it out today and see where you’re at!

Here’s the workout: 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!

Lots of info…and lots of stuff to do today! But no one gets stronger without a little struggle and a lot of hard work!

Get up! Get Moving! And make it an awesome Thursday Crew!



Day 13: Killer Legs


Who needs pretty feet when we have rocking legs?!?!

Runners have great legs…it comes from lots and LOTS of miles. But without strength training, our killer legs might fail us. They might leave us standing on the sidelines.

Without strength training, we won’t reach our full potential.

Strength training is one of the single most important non-running aspects of training that can help us become better runners. Doing legwork to supplement our roadwork strengthens muscles and joints, which can improve race times and decrease our risk of injury.

In addition to running more efficiently and reducing the risk of injuries, studies have shown that strength training can improve body composition by helping you maintain or increase your lean body mass and can decrease your percentage of body fat, helping you look leaner and burn additional calories.

Recap…strength training will:

  1. help us become better runners
  2. reduce our risk of getting hurt
  3. decrease our body fat

Let’s do this!!

Day 13 exercises: Legs / Stability – 3 sets of 10

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

  • Hero Lunge – :30 each side
  • Fire Hydrant with Kick
  • Pistol Squat
  • Single Leg Hip Thrusts
  • Bedtime Plank

Bonus: 100 Squats! 

Work those legs and have a killer day Crew! 🙂



Day 6: Hold Down the Fort

screen-shot-2016-10-06-at-5-17-20-amI’m traveling today Crew! Step up and hold down the fort while I’m battling to get to Chicago!

Pray for those of us traveling today…I have a feeling the airports are gonna be a madhouse. Pray for the Florida, Georgia and South Carolina folks….safety first!

Get your workout in and support your Crew!

Day 6 exercises: Legs – 2 sets of 10

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

  • Hero Lunge (:30 each side)
  • Fire Hydrant with Kick
  • Pistol Squat
  • Single Leg Hip Thrusts
  • Bedtime Plank (:60)

Bonus: #KillThoseCalves – This bonus workout is pretty simple but a great way to build some extra calf strength. Add it to your routine today!


That’s all for now Crew. Give each other some extra support today! 🙂