Day 13: Get Up and RUN!

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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.

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