Where do I even start? I have so many thoughts running through my head about this weekend…and honestly I’ve barely scratched the surface of reading all your posts. From Nina Perez’s super long amazing 100 mile race, to all the incredibly awesome PR’s like Carol Goodman, Heather Cumbo, Beckie Finley, Jennifer Stoner, Chad Moye, Lisa Lasseter and more as I’m sure I’m missing someone…. to Tiffany Reed DeTardo’s killer treadmill workout…so many WINS this weekend!
My heart is filled with pride over all the hard work everyone is putting in and I hope you all know that each and everyone of you is a champion! Keep working hard and pushing to reach your goals. Every step forward is a tiny win that leads to greatness.
Before we get into today’s exercises, a little recognition is in order….Challenge winners for March! Our first Challenge winner is someone who had tons of determination this month. She made a commitment and powered through the entire month with ZERO excuses. She posted each day’s completion and supported her team the whole way…
Marion Syverson…you are a ROCKSTAR!!! I am so proud of you and I hope you are just as proud of yourself!!
Challenge winner #2 is someone that stood out to me the entire month. She’s a little shy and quiet, but she cheered on her fellow Core Crew members and pushed herself everyday wether it was at a race or getting the challenge exercises done. She got 28 days done in March and was a fantastic cheerleader who constantly built up her fellow challengers with words go encouragement and support. She is the epitome of a true winner, and a sweet woman who I am proud to call my friend….
Catherine Wogoman….thank you for being a part of our Core Crew and Congratulations on being a March Challenge winner!
Thank you to everyone who came out to our Melting Pot dinner last night! It was a blessing to meet everyone and spend time together. Our Crew is from all over the world but each of you is special to me and even If you don’t live close…I know we will meet one day! 🙂
Alrighty…back to work crew! I know we all put in lots of work this weekend so there’s probably some soreness going around…but today is leg day…a day no runner can afford to miss! We are working our inner thighs and there are some exercises that may be new to you…please watch the “how to” videos to make sure you are doing the exercises correctly.
Day 4 exercises:
- 50 Jumping Jacks
- Bridge with Inner Thigh Squeeze – 2 sets of 10
- Inner thigh Leg Lift – 2 sets of 10
- Side Step with Squat – 2 sets of 10
- Plank – :30 (2X) If you can hold your plank for 1 min…please hold it longer!
- 25 Crunches
Bonus: How about a little #OneRoomCardio? If today is a rest day from running…take a few extra minutes to get your heart rate up and your metabolism pumping!
Running Drills & Speed Work: I usually put these in on Mondays so you can work them into routine throughout the week…but this is already getting really long so watch for these extra drills tomorrow 🙂
Stretches: With all the racing and mileage logged this weekend I want EVERYONE to put some extra time into stretching today. Most runners stretch AFTER they get injured but we are taking a proactive approach and doing it BEFORE we get injured. Here’s our 7 Key Stretches for Runners. Love them y’all they feel amazing and will keep your muscles limber and soft.
Please tell your Challenge winners how proud of them you are…and if you want that April medal…work hard for it this month! Post everyday so we know you’re getting it done… on top of winning that medal you will be stronger, leaner, toner, fitter, faster….there’s no where to go but up!
Let’s get to it Core Crew…it’s Monday and you all know rule #1… 🙂