Days 19 & 20: Your Voice Your Story

Hey Crew! It’s the weekend and it’s time again…long runs, active recovery, and Yoga!

I hope you’ve got your long run plan in place, are well hydrated, and ready to go the distance!

I know you’ve heard me say it before, but I want you all to know that whatever your long run distance is…it is important! Some of us are training for half or full marathons, and others are training for the first 5K or 10K. No matter what distance you are training for, a long run is a key part of your week. Even 5K runners need to throw a long run in. These long runs help you build your aerobic threshold and give you the confidence to run your race strong!

Don’t be shy or feel like your long run isn’t as important as someone who is going longer.


Just like our pace is relative to our personal fitness level, so is our long run. Whether you are doing 3-5 miles this weekend, or 15-20 miles this weekend, it is JUST AS AWESOME!

Speak up and let us know what you’re plan is so we can cheer you on. Post when you are done so we can celebrate your success or commiserate with you on a run that might not have gone as planned. We are a family and we want to help you through these tough runs.

Scroll below “Your Voice Your Story” to see what the weekend’s workouts are and get links to all our Yoga options.

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Just like our distance and pace is relative, so is our story. Each us of has a story of why we are here, where we want to be, and our achievements and struggles along the way. Your story can inspire others and we want to hear it.

Lately, with school starting again, Moms on the Run kicking off soon, and just craziness in my household, I’ve been short on time and our daily posts have suffered.

Jan Peischel came up with a great idea I’d like to share and get your feedback on.

Since each of us have a story, and our stories inspire others, how about sharing your story with the rest of our #CoreCrew family? Here’s the skinny, send me a personal message or email with your story and I will save them for a day when I can’t get to writing us a motivational daily post. During those times, I can dip into our story bank and use them as motivation for others. This is not “required” but I would love to read them ALL! Your story can include why you believe strength work is important for you fitness and your running goals, your struggles, your accomplishments, and anything else you feel is important. The only rule, STAY POSITIVE! If you send me sad stories of why you can’t get it done, I probably won’t use it. This is to motivation and inspire others so tell us why you love your #CoreCrew family and how we have helped you achieve your running and fitness goals! 🙂

Please send your story to me in a separate file so I can save it outside of FB messenger. Feel free to include photos or whatever else you would like.

I love this idea and hope you do too! 🙂

Send me a Personal Message here (please send a file)

Or send me your story in an email to

I would love to hear your thoughts on this idea and the more stories the better! I will use them all eventually. 🙂

Weekend exercises and workout info:

As always, our weekends can be switched up to work with your schedule so if you need to go long on Sunday, throw in a short shakeout run or some Yoga on Saturday to get your muscles ready to go long.

Day 19 exercises: Long Runs + Other good stuff

  • Warm up with Hip Hurdles, Leg Swings and some drills (Click here explanations for some great pre-run drills (Butt Kicks, High Knees, Bounding, Grapevines, Slow Skips, Lateral Bounding, and Hamstring Extensions)
  • Long Run
  • Wall Sit – :60
  • Legs Up the Wall – 5-15 minutes
  • 7 Key Stretches for Runners

Day 20: Active Recovery and/or Yoga

Let us know what you have on your schedule so we can cheer you on! Remember…it doesn’t matter how long you go…or how fast you go…if you’re running…you’re a runner! So get up and go run Crew!

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Tuesday is our Squat & Push Up day. 10-20 Squats & Push Ups every hour…or as many hours as you can fit in. I know it might not be realistic to get them done every single hour…that’s ok…but if you’re only getting in one or two sets, you’re not really trying!

I know this isn’t easy for everyone to fit these in at work, but I don’t think it’s as hard as it’s made to seem. If you work at an office, get up once an hour and go for a walk. Go into the stair well or bathroom and bust out 10-20 squats and push ups. It will take you about 2 minutes. Go outside in the sunshine, or just do them at your desk.

I have a feeling it’s not so much that you “can’t” do them. It’s more likely you feel embarrassed to exercise and are worried about what others will think or say about you. You’re worries about weird looks and sideways glances.

I’d like to challenge you to stop caring what other people think and remember who you’re doing this for. Repeat this to yourself.


Who knows…maybe those naysayers will surprise you and join in!

If you just can’t get past the thought of standing up once an hour and getting some movement in your day, here are some exercises you can do without bothering those around you.

  • Calf Raises  These are perfect for when you’re waiting at the copier, printer, or microwave. Or just stand up to get in a stretch and throw them in at your desk While standing, simply lift your heels up off the ground, bring them down, and repeat. Sure, they’re noticeable, but the actually amount of movement is about on-par with fidgeting.
  • Leg Lifts – Lift one leg until it’s straight and parallel to the ground. Hold for a few seconds, then lower. Repeat 10-20 times, and switch to the other leg.
  • Knee Raises – A similar option is to raise your knees up toward your chair. Instead of straightening your leg, keep the knees bent. Lift one leg so the knee moves toward your chest. Raise the leg as high as possible and hold the position for a few seconds. Lower the leg slowly and in a controlled manner. Switch to the other leg. This move helps open up your hips while strengthening your thighs and abs. Repeat 10-20 times per hour.

  • Thigh Squeeze – This exercise helps you tone and strengthen your thigh area. Keep a small flexible ball or a hand towel at your desk. Hold the ball or towel between your knees. Squeeze the ball as hard as you can between your knees and hold to the count of five. Release the tension slightly without letting it fall out from your knees. Repeat the squeeze 10 to 20 times. This exercise works well at the office because you can do it under your desk without anyone else realizing it.

  • Isometric Holds – Isometric contractions are exercises with no change in muscle length. That means the muscle does not move, but it still contracts. Sit at your desk and squeeze your glute muscles as hard as you can. Although there is no external weight to manipulate, the act of squeezing is the workout. Hold for 10 seconds and then rest for 30 seconds. Do 10-20 reps each hour.

  • Chair Squats – Pull your chair back from your desk. If you wear heels, take them off for this exercise. Sit in your chair, start by holding lightly to the armrests and work towards lifting without using your arms. Lift your hips and glutes about 3 inches off the chair and then sit back down. Alternatively, sit in the chair as you usually would and press your legs into the floor as hard as you can for an isometric contraction. This works almost the same muscles as the squat without visible movement.

Now you have some options. Will you find another excuse, or will you stop worrying about what other people think and remember who you’re doing this for?

Day 15 Plan:

  • Tiny Tuesday – Small portions!
  • Morning Workout Routine and/or Coffee Break Workout
  • Day 15 exercises – 10-20 Squats and Push Ups per hour (or try some of the exercises above)
  • Bonus: #SquatPic 
  • Speed Work Plan?

Bonus: #SquatPic – Wherever you are working out today….at home, at work, at the gym, on the road or trail while you’re running, take a picture of you doing your squats and show the Crew how you get it done!

Speed Work: This week’s speed work is a GREAT workout. Click here to see how it’s done and reach out to me with questions about distance or pace!

I know it’s hard to make it happen everyday. I know you’re tired and stressed.

Just keep repeating…


Day 14: Do the Goblet!

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You can immediately feel the effects of the Goblet Squat in your glutes and quads, but it’s Ab day….how does this move help us strengthen and tone our core? And what are these many other benefits of this simple move?

After doing some additional research on the exercise, I was pleasantly surprised to find that done correctly, there are lots of benefits from adding weight to our squats!

  1. Good for beginners – Great exercises for those who are trying to master the squat correctly. The dumbbell/kettle ball position helps to keep the core tight, the legs aligned and the back straight. It’s also an easy exercise to do on the go as all you need is a heavy object and a little room to perform it.
  2. Burns calories – The Goblet Squat engages multiple muscles simultaneously making this exercise ideal for burning calories and aiding in weight loss.
  3. Core Strength – The added weight requires us to maintain a proper poser and engage our core to keep us upright, resulting in a multi-utility workout that is more effective than crunches
  4. Workout for lower body – Perform this exercise and you will quickly see that it is a great lower body workout, giving us a great burn and strengthening our hips, quads, lats, flexors, hamstrings and gluteal muscles.
  5. Reduces risk of injury – A lot of injuries occur due to weak ligaments, connective tissues and stabilizing muscles. The Goblet Squat helps us strengthen the structures of the body giving us a strong sturdy foundation.
  6. Boosts our ability to jump – Goblet Squats build the hip strength that allows up increased power exploding off the ground and improving our vertical leap. Squats allow us to gain power, and they also give us the ability to absorb it. For runners, this absorption strength is key as we are continually pounding the ground with each footstep.
  7. Increases flexibility and mobility – The full motion of the Goblet Squat helps us add muscle to the entire lower body and improves our overall mobility and flexibility by increasing the motion in our ankles, hips, knees and lower back. This improvement further helps in reducing injury and improves overall performance.
  8. Builds muscles – Many exercises help stimulate the entire body, but many people get stuck by just piling up volume of a singular exercise. Adding heavy weight allows us to continue to build muscle.
  9. Improves spine position – The Goblet Squat keeps the spine vertical, reduces the stress on our spine and helps lengthen our lat muscles. The weight requires us to work to keep upright which forces us to stay upright and in position.
  10. Minimum space and equipment needed – The Goblet Squat can be performed just about anywhere and all you need is a heavy object you can hold with both hands. Exercises don’t need to be complicated to be effective!

Now that you know how effective this exercise is for so many parts of our body, how abut adding an extra round to the end of today’s routine?!

Day 14 Plan:

  • Meatless Monday!
  • Morning Workout Routine and/or Coffee Break Workout
  • Day 14 exercises +1 extra set of Goblet Squats
  • Bonus – The Fitness Marshall’s “Feel It Still”
  • Plan out your weekly speed work

Day 14 exercises: 2-3 sets of 10 + 1 extra set of Goblet Squats 

  • Goblet Squats
  • Dumbbell Swing
  • Helicopter
  • Suitcase Carry
  • Forearm Plank (3 x :30 or more)

Day 14 “how to” videos: If you need reminder for these exercises, please click here and check out last Monday’s post where you will find the videos for each move.

Bonus: The Fitness Marshal’s “Feel It Still” – This will be interesting and fun! You can thank Jan Peischel for finding this one for us. Laugh your way through it and keep your core tight! 🙂

Click here and follow the video.

Speed Work: Last week at track we did a BEAST of a workout and we all felt it when it was done. The workout consisted of 600’s on the track but since many of you don’t do your speed work on the track and 600s (.38 mile) can be tricky to do on the road, we are going to simplify it just a bit. Here’s the workout.

  1. Warm up – 1-2 miles easy
  2. 400 x 4-6 @ 5K – 10K pace
  3. 200 (.13) x 4 faster than 5K pace
  4. 800 x 4-6 @ 5K – 10K pace – It is important to run these at the same pace as the first set so DO NOT go out too fast on the first set
  5. Cool down – 1-2 miles easy

You can see that this is quite a few miles when you put it together. Warm up + 1.5 – 2 miles + over .5 mile + another 1.5 – 2 miles + cool down. If you are able to program this on your watch or GPS device, that would be very helpful. Otherwise just try to keep the distance in mind when you are running, or better yet, find a track to do the workout on!

The key to this workout is CONSISTENCY. You want all your splits to be the same from start to finish except those middle 200s which should be faster. If you go out too fast in the beginning, you will have trouble holding the pace in the later set. This workout is great because it teaches us how to push through tired, heavy legs which is necessary during our races.  DO NOT run the 400s faster than 5K pace. If you aren’t sure what that pace is for you, PLEASE reach out to me and let’s figure it out!

You have the plan and the “why” behind the plan. Time to DO THE GOBLET Crew! 🙂

Remember it’s Monday….and here in the #CoreCrew we….

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Days 12 & 13: Long Runs!!!

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I listen to a lot of podcasts…some good, some just ok. Today, I was listening to the new Another Mother Runner episode and it is a good one!

In AMR podcast #272: “Prehab: The Secret to Avoiding Running Injuries”,

Sarah and co-host Molly are joined by two guests who offer valuable insight into prehab: the simple moves that can help you with avoiding running injuries. First is Britny Fowler, a personal trainer who leads education session on TriggerPoint Therapy products.  This mother runner speaks from experience: After getting talked into running several races by friends, she qualified for Boston Marathon—then ran the race 23 weeks pregnant! Britny provides enlightened advice for starting a prehab routine (just one minute a day!) and how to make it successful. Find out why she suggests we take cues from cats and babies, and how the ABC’s enter into the picture. She answers all sorts of foam rolling questions—including why, when, how long, and how intensely. (And why adding vibration is a game-changer!) Next, the BRFs welcome on MK Fleming, the Train Like a Mother Club heart rate coach and multi-time marathoner. Pregnant with baby #4, MK talks about how her workouts are morphing along with her body. In answering questions culled from the AMR Facebook page, MK explains how to let attitude be your guide on workouts plus the importance of making easy days easy enough. This leads to intriguing side conversation about what constitutes true “rest” on a training plan—and why us mother runners have such a tough time doing it. Coach MK stresses the importance of a short pre-run warm-up and why to ditch an all-or-nothing mentality.

Whether it’s Britny’s analogy of training for a fight before getting beat up or MK’s sage advice about the importance of continuing to ask questions, we guarantee words from this episode will reverberate in your head for miles to come!

There are tons of ways to listen to this podcast and they’re all free. If you’re not sure how to listen, check out the Another Mother Runner podcast page to find lots of options from listening on your computer to listening on your phone when you’re running or on the go.

Either way, this is a great episode and definitely worth the listen! Strength training, stretching and rolling! We talk about this stuff in #CoreCrew ALL THE TIME, but I know it’s important for you to hear it from others too.

It’s good stuff y’all, I hope you take time to listen to it! I’d love to start a thread in Strong to the Core with thoughts and opinions on this podcast. Let’s inspire each other to use strength, rolling, and stretching as PREHAB rather than REHAB!

Another Mother Runner – Episode 272: Prehab: The Secret to Avoiding Running Injuries

Ok Crew…it has already been a long day and I have a VERY long run tomorrow (21 miles with a 5K at the end starting at 3:45am) so I’m going to keep this short and sweet.

Time to go LONG!! 🙂

It’s the weekend and you know the drill. If you go long on Saturday, get in your active recovery and/or yoga on Sunday. If you get your long run in on Sunday, take time to stretch out and give your muscles some love before you pound the pavement!

Switch it up if you need to and make it work for you….just be active!

Day 12 (Saturday OR Sunday):

  • Warm up with dynamic stretches like leg swings and hip hurdles
  • Long run
  • 7 Key Stretches for Runners
  • Wall Sit :60
  • Legs Up the Wall (5-15 minutes)

Day 13 (Saturday or Sunday): Active Recovery + Yoga for Runners – Options below

That’s all for now Crew. Have a fun, active weekend! xoxoxo

Day 11: Stand Up, Take Action!

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Stand up and take action on those abs! In order to stand tall and run strong, our core must be able to take on the weight of our body and our thoughts.

Without a strong core, we slump, hunch and slouch; we deteriorate into a smaller version of ourselves. As we sink in stature, our determination to continue moving forward also begins to falter.

So not only is it necessary to physically carry us through the miles, a strong core helps us stand tall with a positive attitude and demeanor! Sometimes, that positive outlook will be the difference between giving up and finishing what we started.

Stand up, stand tall, and take action with a positive attitude today! Every step we take results in positive changes in our mind and body…strength gives us hope, pride and determination!

See where this is going? Stand up, stand tall…it’s time for Standing Abs! 🙂

Day 11 Plan:

  • Fruity Fridays – Fruit for breakfast, lunch & dinner! Make sure you have fruit at every meal.
  • Morning Workout Routine (#MWR) & Coffee Break Workout (#CBW)
  • Day 11 exercises – 2-3 sets 10 of the exercises listed below (watch the 2nd half of THIS VIDEO to see how to do the exercises – or just do the whole video….it’s quick. 🙂
  • Bonus: 200 Russian Twists – Break into sets of 50. You can do this with or without additional weights. See “how to” video below.

#MWR & #CBW – One or the other…or both! Your choice should be based on your day. If you workout at night, throw in the Morning Workout Routine when you wake up to get moving. If you get your Day 11 workout done in the morning then sit at a desk all day, throw in the CBW to make sure you are combatting the effects of being immobile for so many hours.

Day 11 exercises: 2-3 sets of 10

  • Figure 8 with Twist
  • Sumo Squat with Side Bend
  • High Side Kick
  • Standing Dirty Dog
  • Forearm Plank (3 x :30 or more)

Standing Dirty Dog – This one is not in the video and we skipped it last Friday. But I want to throw it back in today, because it looks kinda fun! The Standing Dirty Dog is a great butt-toning move and since this is a standing variation, rather then being on all fours, you are going to work your core a lot more too. Here’s how to do it.

  • Stand with your feet hip-width apart and your hands on your hips.
  • With your core engaged and a solid standing right leg, lift your left leg out to the side, keeping the left knee bent. Squeeze your waist and hip. Do not lean to the right as you lift the leg — really focus the work in your waist and hip.
  • Lower the left leg down, barely touching the ground with your left toes, then lift that leg up and repeat for a total of 10 reps.
  • Keep the leg lifted on the last rep, and make 10 small pulses in a one-inch range to concentrate the work in your glutes and obliques. Then switch sides. Do 2-3 sets on each side.

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Forearm Plank: By now, even if you are new to the Crew, you know how to do a plank. Same thing today, stick with a regular forearm plank shown below, or if you’re really comfortable holding your plank for a minute or longer, step it up a notch and plank on a stability ball or try a side plank or throw in some plank jacks!

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Today we work on standing up tall, strong and proud. It all starts with a strong core!

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Day 10: Dig Deeper

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Last Thursday was a tough day. Lots of complaining and excuses. Why? Not sure…but I know these exercises are doable. They are not super difficult and not all that time consuming, but they do require some effort. But I don’t think there was a whole lot of effort put into these exercises last week. Was it that you just didn’t want to do them? Or thought you couldn’t?

Whatever the reason, today we are going to push through these leg exercises. We are going to DIG DEEPER and do what we thought we couldn’t do last week, because we build mental AND physical strength by overcoming the things we once thought we couldn’t!

Day 10 Plan:

  • Thirsty Thursday – How much water can you drink today? Shoot for 8+ 12oz glasses of water!
  • Morning Workout Routine and/or Coffee Break Workout
  • Day 10 exercises – 2-3 sets of 10
  • Bonus: Donkey Kick Workout!! – Since there was a lot of slacking last Thursday, it’s time to pay the consequences. Our first bonus workout of August! This one is a tough 10 minute workout that will make your booty burn and build strength in your hips and glutes!
  • Legs Up the Wall & 7 Key Stretches for Runners! – Give your legs some love they deserve it!

Morning Workout Routine and Coffee Break Workout – Pick one or do both. Whatever works better for you and your lifestyle. Just make sure you are finding ways to be active during the day when you’re not working out.

Day 10 exercises: 2-3 sets of 10 (“how to” videos below)

  • Metabolic Up and Downs
  • Backward Heel Walking
  • Pistol Squats
  • Ankle Jumps
  • Wall Sit (3 x :30 or more)

Bonus: Donkey Kick Workout! An oldy but a goodie! 10 minutes y’all we got this!

Day 10 “how to” videos:

Metabolic Up and Downs: There are several modifications for this exercise so before you just write it off, watch the how to video again and find a way to make it work for you. Start with bodyweight and add weights if it feels too easy. Great for hip flexors, quads, ankles and even good core work! Watch the video below for several modifications that will help you make this exercise work best for you.

Backwards Heel Walking:

What it does: Strengthens the muscles in the shins, ankles and feet, and helps develop balance. Building strength in the ankles, feet and shins is especially important for walkers and runners, as weak muscles in this part of the body can cause muscular imbalances and even tripping and falling (if they are very weak).

How to do it: Just like it sounds. Walk forward on your heels (flex your toes all the way off of the floor) for a few steps or so, then walk backward for 10, allowing arms to move as needed to help with balance. Repeat as many times as possible for 1 minute. Note: You may need to take a brief rest at some point during this interval if these muscles need to be strengthened, so just go for as long as you can.

Pistol Squats: My all time favorite how to video for Pistol Squats. These are not easy, but there are tons of ways to modify them so you can get started and work towards a lower one legged squat. The video is a little long but the info is great. If you haven’t done these before, please watch the video all the way through!

Ankle Jumps: When it comes to speed training, most people immediately think of the major lower-body muscle groups like the quads, glutes and hamstrings. And although those muscles are extremely important to developing speed and explosiveness, other important areas—such as the feet and ankles—often get lost in the fray. That’s a problem, because your feet and ankles actually play a crucial role in your speed and overall athleticism.

Your feet strike the ground to propel you while you’re running, and flexing your ankle to push off your toes is a major component of countless athletic movements. Having strong, flexible feet and ankles won’t just make you faster and more explosive—it’ll leave you less susceptible to speed-sucking injuries like sprained ankles.

Ankle Jumps are a plyometric exercise that work on ankle and foot strength by forcing you to explosively jump via ankle flexion. Initially, it might feel awkward to jump while keeping your legs straight and your arms by your side, but stick with it for a few sets and you’ll get the hang of it.

Wall Sits: Find a wall and sit! If you are strong enough to go longer thank :30 that’s great but I still want you to do 3 sets. Engage your muscles, let them rest, then do it again! 🙂

Day 9: Standing Abs!

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There are lots of standing abs workouts out there…a few we’ve done and plenty more too. But this month we are sticking with on workout that stands out, is quick and super effective!

Technically there are only 4 exercises on our calendar today. Those 4 exercises are the first 4 in the standing abs video below. If you only do the first 4 (2-3 sets of the first 4), that’s ok. But it would be even better to go through the whole routine and finish it strong! Still need 2-3 sets though so make it work for you!

Day 9 Plan:

  • Weigh In Wednesday – Weigh yourself to see where you’re at and if you’ve made progress this week. Progress doesn’t always mean losing weight. Sometimes it just means maintaining and working on toning and sculpting those strong muscles!
  • Morning Workout Routine (#MWR) – Get up and get moving! Especially if you do the bulk of your workout in the evening, get up 5 minutes early and go through this routine to get your metabolism revving!
  • Coffee Break Workout (#CBW) – This is for those of us who sit a lot during the day. If your job has you moving around and staying active, this might not be something you need to throw in. If you tend to sit a lot, this is for you! Only takes a minute and can be done on your break. It will help you avoid the pitfalls that come from sitting at a desk all day.
  • Day 9 exercises: 2-3 sets of 10 (or follow the video below 2-3 times)
  • Speed Work – If you haven’t gotten this done by Wednesday, you’re running out of time! Make a plan to get it done Wednesday or Thursday so you have time to recover before our long runs this weekend!

Morning Workout Routine & Coffee Break Workout – You should already have copies of these, but if not, here you go. No excuses for slacking. 🙂

Day 9 exercises: 2-3 sets of 10 (or follow along with THIS VIDEO 2-3 times but don’t forget your planks!)

  • High Knee Print with Dumbbell
  • Standing Rainbow Crunch
  • Wood Chop with Knee Raise
  • Straight Leg Kicks
  • Forearm Plank (3 x :30 or more)

Speed Work: Ladder Workout – Tough but fun workout! Click here for Monday’s post and scroll down for the workout.

What are you waiting for? Let’s get moving!

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