Days 18 & 19: Strong Legs & Arms

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Strong legs and arms are essential for running strong! Wednesday is another tough workout but once we will push through it and come out smelling rosy we can take it easy on Thursday. 🙂

Day 18 exercises: Legs & Arms

  • 40 Stability Ball Glute Bridges (you can do this exercise without a SB if you don’t have one, don’t just skip it!)
  • :60 Wall Sit
  • 30 Weighted Hip Lifts
  • 30 Stability Ball Leg Press
  • :60 Wall Sit
  • :60 Plank
  • 30 Front & Side Arm Raises
  • 50 Arm Circles (front & back)
  • 40 Upright Rows
  • :60 Plank

Bonus: #RunnersLunge – Wednesday & Thursday! Wednesday is a tough workout but I think you have a little more in you so before you wrap it up, drop into a nice Runner’s Lunge stretch the n repeat again on Thursday after your Quick & Dirty Countdown Workout.

:30 each side

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Speed Work: Speed Ladder – Fun speed workout this morning starting with quarter mile, pushing a little farther to a 1/2 mile, working up to a mile then heading back down the ladder to a quarter mile again. Wednesday’s are a great day for speed work!

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Day 19: Quick & Dirty Countdown Workout – 1 round is good, 2 rounds is better, 3 rounds is #BEASTMODE!

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Day 18 “how to” videos or images:

Stability Ball Glute Bridge: With or without a stability ball…but if you have a stability ball, use it!

Wall Sit: Wall sits target the entire thigh area, your quad, your inner thigh, the back of the leg, the hamstring, and your gluts.

Weighted Hip Lifts: You can do these from the floor or on a bench. Using a bench will require more power in your hips.

Stability Ball Leg Press: These are similar to the glute bridge except we are bending our knees and pressing down with our heels. Similar but different!

Front and Side Arm Raises: Great strength work to give us power and stability in our arms and shoulders.

Arms Circles (front and back): Go right into these after the front and side arm raises. Your arms will be sore but hold on and push through! Keep those arms nice and tight and keep the circles small and focused.

Upright Rows: The upright row is a weight training exercise performed by holding a grips with the overhand grip and lifting it straight up to the collarbone. This is a compound exercise that involves the trapezius, the deltoids and the biceps.

Plank: Are you getting stronger and able to hold your plank longer? I think you are stronger than you think and can hold this :60 plank. Don’t give up on yourself hold strong!

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Evergreen Pumpkin Run: Take Home a Medal and a Pumpkin!

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Have a Halloween costume you’ll only wear once? Why not make use of it again and come out for a fun, pumpkin lined Halloween race? The annual Evergreen Pumpkin Run is coming up on Sunday, October 29th at 8am!

This annual Halloween race features 10 mile and 5K courses through a beautiful cemetery with pumpkins lining the course that you can take home after the race!

There’s a costume contest with three top winners taking home a $50 1st Place Sports gift card prize. Costume categories include scariest costume, funniest costume and best overall costume. Three chances to take home a prize plus a beautiful Halloween medal for ALL finishers of the 10 mile AND 5K race!

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Before or after race, stop by Tropical Smoothie Cafe and try the Green Apple Matcha and the PB Apple Power Up smoothies one last time to make your whole body feel good. Or try the power trio! These are mouthwatering smoothies that are good for your
muscles too. Order through the Tropical Rewards App today! #Hurry #GetItBeforeItsGone #SeriouslyHurry because these seasonal items won’t stick around!

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Oh yeah, cranberry is officially in season and starting October 30th, Tropical Smoothie Cafe is bringing out the cranberries! Taste deliciously sweet smoothies or a
handmade flatbread to get yourself into the holiday spirit.

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All of this yumminess is available at any Tropical Smoothie Cafe location. Click here to find a location near you then #MakeYourMove at the Evergreen Pumpkin Run 10 miler or 5K and wind your way through a spooky cemetery course to the finish line to collect your medal!

Let all your friends know you’re running by joining the Facebook event page and get more info about 1st Place Sports, Tropical Smoothie Cafe and the Evergreen Pumpkin Run below! Don’t wait to sign up…register today!

1st Place Sports:

Tropical Smoothie Cafe:

Below are some pics of me and my Crew from last year’s Pumpkin Run. We had a blast and can’t wait to run again this year. Hope to see you at the race!

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Days 16 & 17: Earn Your Body!

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We don’t work out just to lose weight…we work out to get healthy, to look better…to feel better! We workout to run stronger, and longer! We work out to live long healthy lives with the ones we love…we have to earn the body we want!

Monday’s we work hard and today is no exception. It’s time to put on our big girl panties and get it done! Don’t worry…today’s workout might be tough, but tomorrow we will take it easy so just keep that in mind when you want to quit…and power through it!

Day 16: Legs & Core – Try to follow the exercises the way they are set up. Break the squats into sets of 20, take a small break then get right back to work.

  • 140 Squats
  • :60 Wall Sit
  • 40 Weighted Hip Lifts
  • :60 Wall Sit
  • 30 Clams (per leg)
  • :60 Wall Sit
  • 40 Lunges with Rotation (Alternate legs 40 total not each leg)
  • 30 Bottoms Up
  • 30 Ab Sit Up + Twist with Dumbbell
  • :60 Plank

Day 17: Tuesday Quick Workout – Nice and easy today Crew! We want to get in some activity but also want to keep it easy so we recover well from our tough Monday workout.

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Speed Work: Speed Ladder with easy jog – This week we are stretching out our speed work with some longer distance in the middle and easy jogs in between. This type of speed work will teach us how to pace ourselves to get through the entire workout. Don’t go out too fast in the beginning. You want to finish the entire workout with a very similar pace for each speed interval so pace yourself! If you’re not sure what your 5K pace is, reach out to me and let’s chat. I can help you find the pace that is right for you. You might be surprised…maybe it’s a little slower than you think!

Another key point…this says 1-2 mile warm up and most people will do 1 mile and go right into their speed work. But I’d like you to think about a normal run for you. When do you start to feel good? Does it take a mile? Or does it take a little more time? For me, it takes 3-4 miles to really start feeling good and to be able to pick up the speed. Think about it and plan ahead so you have time to get in a good warm up AND a good cool down!

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Day 16 “how to” videos:

Squats: You know how to do these and although the number is getting higher, I would prefer that you stick with traditional squats for the entire 140 today. Work those legs in the same fashion and really feel the burn in your quads, hamstrings and calves.

Weighted Hip Lifts (Thrusts): This exercise can be done with our without weights. If you’ve done the exercise before and are confident about your form, add a medicine ball, barbell or dumbbells to add some extra weight. Place the weight right on your hip/groin area but DO NOT sacrifice form!

Clams: The clamshell exercise targets the glute and hamstring muscles and also builds strength in our pelvis which which gives us more stability while we are running. If this exercise feels too easy, add a resistance band around your knees.

Lunge with Rotation (alternate legs): A forward lunge rotation while alternating legs strengthens the legs, hips and core! The rotation develops and strengthens basic motor patterns and makes the exercise very functional. Keep the rest periods short for a great conditioning workout. Once again, if the exercise feels too easy, add a small weight like a medicine ball and hold it with both arms close to your torso.

Bottoms Up: Bottoms Up is a killer ab exercise for our core and the lower abdominal region especially. While you try to reach the ceiling with your feet your abs work like crazy.

Ab Sit Up + Twist with Dumbbell: Adding a twist with a dumbbell will make this exercise a little tougher but it will pay off. Power through it and feel the burn in your abs and obliques!

Plank: Finish off your day with a strong plank!

Days 14 & 15: Let’s Go Long!

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Weekends are for long runs! Racing, training runs, recovery runs, fun runs, back to back runs…sound crazy? Oh come on…you know you’ll be getting up early to go run too!

I’ve got all my clothes and gear ready for a very early morning tomorrow. Last long run on the training schedule for the New York Marathon…22 miles is coming up! Since the first half marathon of our fall season is tomorrow morning, we decided to make our last long run fun, and start with a 9 mile warm up before the Marine Corp Half Marathon. Nice and easy pace all the way! 🙂

As we all know…but sometimes need to be reminded, ALL runs are great runs no matter the distance. Whatever your long run is…3 miles to 20 miles…it’s just as awesome and just as important so don’t be shy or think your miles don’t deserve an applause! We celebrate EVERY SINLGE MILE!

So share your plan with the Crew because we want to cheer you on! No strength this weekend, but we  always want to stick with our post long run routines. Don’t forget to love your legs the rest of your body after pounding the pavement. Stretches and yoga links are below.

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Day 14: Legs Swings & Hips Hurdles + Long run + Legs up the wall (5-15 minutes) + Rolling & 7 Key Stretches for Runners

Day 15: Active Recovery + Yoga for Runners (Yoga options are below) – The key to a good week after a long run is being active the day after. Sitting around being lazy and inactive leads to tightness in our legs and the DOMS (Delayed onset muscle soreness) that you hear runners talking about. It’s not always completely avoidable…but we can make it less  pronounced and give our bodies a chance to bounce back quicker by getting up and moving!

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Day 13: YAY for FRIDAY!!!!

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What a week! We’ve had some awesome workouts and some amazing runs…but I am so glad it’s Friday! Today’s workout is all about arms and core…let those legs rest but DO take an extra few minutes rolling and stretching them out!

What are your weekend plans? Long run? Racing? Something else fun? Share your plans so we can cheer you on! But first…let’s knock out our last workout for this week!

Day 13: Arms & Core – Similar arm exercises from Monday and Wednesday. If you are sore, that means your doing it right. Power through it Crew! New exercises coming next week! (“How to” videos are below)

  • 30 Tricep Overhead Push Ups
  • 30 Inchworm + Shoulder Taps
  • 30 Side Push Ups (each arm)
  • Plank – :60
  • 30 Bottoms Up
  • 30 Lying Leg Raises
  • 30 Oblique Crunches
  • Plank – :60

Bonus: We haven’t done a lot of bonus stuff yet this month because of “hard” days are pretty full and I want to keep our “easy” days easy. But on Fridays we need to take those extra minutes to show our legs some love so today’s bonus is rolling and stretching! I want to see pics of you and your roller or your favorite stretch!

7 Key Stretches for Runners


“How to” Videos:

Tricep Overhead Push Ups:

  • They build incredible shoulder and upper body strength
  • They’re awesome for balance
  • They help strengthen your core and glutes
  • They make you feel like a (really strong) kid!

Inchworm + Shoulder Taps: Strengthens our arms and abs plus helps us gain flexibility and mobility in our hamstrings.

Side Push Ups: Excellent move for our triceps which tones our arms and builds strength for that end of the race push when we need our arms to help get us over that finish line!

Bottoms Up: Bottoms Up is a killer ab exercise for your core and the lower abdominal region especially. While you try to reach the ceiling with your feet your abs work like crazy.

Lying Leg Raise: In general, leg lifts target your core, focusing mainly on your abs and hips.

  • Target the Rectus Abdominis. …
  • Work the Obliques. …
  • Emphasize the Hip Flexors.

Oblique Crunches: Oblique crunches involve rotating the torso slightly to engage the muscles on the side of the abdominals.

Planks: The key with the plank is to engage you core muscles in the right way so that through the effort of balancing and stabilizing your body, you are giving your core muscles a fantastic workout. And if you don’t think you can get a good workout by holding still, just wait until you try to hold a plank for 30-60 seconds… you’re going to feel it!

Days 11 & 12: Hate it…then Love It!

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It’s hump day and as soon as we’re done with today’s workout, we’re halfway through our week! You’ll hate it for a bit, but you CAN handle it and you will LOVE finishing it!

Let’s get to it!

Day 11: Legs & Arms – “How to” videos are below 

  • 80 Squats (Yes more squats – YOU GOT THIS!
  • :60 Wall Sit
  • 40 Fire Hydrants (each leg)
  • :60 Wall Sit
  • 60 Monster Walks (with or without resistance band
  • Tricep Overhead Push Ups
  • 30 Inchworms with Shoulder Tap
  • 30 Side Push Ups
  • :60 Plank

Day 12: Quick Living Room Workout + 7 Key Stretches for Runners

Since Thursday’s are our “easy” days it’s the perfect time to give your legs, hips, glutes and back a little extra love. Spend some quality time with your roller then stretch it out. Lots of the Crew is racing this weekend and the type you spend “prepping” for the race, the better your day will go!

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Speed Work: Wednesdays is a great day for speed work! If you’re going long on Saturday, today is your day! Plenty of time to rest and recover those legs before our longs run so get it done. Remember…there’s more to speed work than just getting faster and we will all benefit! Click here and scroll down to find out more about this week’s workout!


Mid month is coming and you guys are killing our clean eating challenge. Seeing the pounds come off, feeling good, running strong…all huge benefits of eating clean and fueling our bodies to do what we love most…RUN! Keep it up!

When the temptations arise, and they will, keep telling yourself you are doing this because you want a change and you’ve committed to staying on track with your health and fitness goals. Have a happy, healthy Hump Day Crew!

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Day 11 “how to” videos”:

Squats: Targets your quads, calves, ankles and hamstrings to give you a strong base.

Wall Sit: The wall sit is a really great exercise to target the entire thigh area, your quad, your inner thigh, the back of the leg, the hamstring, and your gluts. You’re just going to find a wall. You’re going to come into a squat position. Your feet are going to be out. Your knees are aligned with your ankles, and you’re going to push your weight back into the wall here. You want to make sure that you’re digging through your heels as you’re in your squat position and that your legs are 90 degrees.

Fire Hydrants: The Fire Hydrant is a great lower body exercise that engages and tones our hips and glutes.

Monster Walk with Resistance Band: (Can also be done without a resistance band but get low into your squat!) Physio exercises to help strengthen the muscles around the hip, glutes, quads and knee. Exercise to help with knee alignment and common injuries such as patellofemoral pain / kneecap alignment, weakness in the gluteals or after surgery. Also a good exercise for injury prevention in runners because it helps to stabilize our pelvis to develop lateral hip strength!

This is a great video explaining why and how this exercise is so effective. It’s a little longer but I hope you will watch all the way through!

Tricep Overhead Pushups: Maybe they’re intimidating that you’ve never tried them. Maybe, you probably think they’re impossible— that they’re only for gymnast types with insanely broad shoulders and strong, compact bodies. But you can do overhead push ups.

I don’t care how strong you are, how long your arms are , how unbalanced and uncoordinated you are. Unless you have a shoulder injury or something else actually prohibiting you from standing upside down, there’s absolutely no reason you can’t do these overhead push ups. Because here’s the thing: you don’t have to do them perfectly. And you don’t have to be superhuman. 

  • They build incredible shoulder and upper body strength
  • They’re awesome for balance
  • They help strengthen your core and glutes
  • They make you feel like a (really strong) kid!

Inchworm + Shoulder Taps: Strengthens our arms and abs plus helps us gain flexibility and mobility in our hamstrings.

Side Push Ups: Excellent move for our triceps which tones our arms and builds strength for that end of the race push when we need our arms to help get us over that finish line!

Planks: The key with the plank is to engage you core muscles in the right way so that through the effort of balancing and stabilizing your body, you are giving your core muscles a fantastic workout. And if you don’t think you can get a good workout by holding still, just wait until you try to hold a plank for 30-60 seconds… you’re going to feel it!

Days 9 & 10: Motivation Monday & Take it Easy Tuesday!

It’s Monday again so it’s time for a good hard workout. Work hard, stay positive and make it happen on Monday then we can relax and take an easy day on Tuesday!

Monday is legs and core & Tuesday is a No Nonsense Circuit. Let’s get to work, knock it out and have a great start to our week!

Day 9: Legs and Core

  • 100 Squats
  • 40 Fire Hydrants (per leg)
  • 40 Monster Walks (with or without resistance band)
  • 50 Crunches on Stability Ball
  • 100 Bicycles
  • 40 Standing Side Crunch
  • Plank – :60

Day 10: Quick Workout – #NoNonsenseCircuit – this looks a little longer but these are all quick moves and this whole circuit can be done in less than 10 minutes. You just have to keep moving and get through it. Get up early and knock it out Crew!

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Speed Work: Speed work is an essential part of training for any runner. No matter if you are training for your first 5K, or your 50th marathon, speed work has many benefits…and they go beyond helping us run faster.

Benefits of speed work include:

  1. Increased ability to process oxygen – Speed work increases our production of myoglobin, which is a protein found in our muscles. Myoglobin transports oxygen to the mitochondria in our muscles, which in turn produce ATP to give our muscles energy. So, as we increase our myoglobin, we improve our body’s ability to quickly transport oxygen to the muscles for energy, making us able to run faster.
  2. Maximal activation of our slow-twitch muscles and intermediate muscle fibers which increases our aerobic capacity. Our aerobic capacity is essential to running any distance, whether it’s a mile or a marathon.
  3. Help us adapt our body to store more glycogen. This is one of the reasons half and full marathoners should not neglect interval runs, since glycogen storage is essential to long distance running. Glycogen is the form in which our muscles store carbohydrates for easy energy conversion. The larger these stores, the longer we can keep running before hitting the wall. Speed work rapidly depletes our glycogen stores, thus sending signals to our muscles that they need to adapt to store more carbs for energy on future runs.

Let’s look at some of the myths surrounding speed work.

Myth #1: You need to be fast to do speed work.

No, you don’t need to be knocking out 5-minute miles in order to do mile repeats. Every runner can benefit from speed work. In fact, even if running faster is not one of your goals, speed work should still be a part of a well-rounded training program.

Speed work is performed relative to your running fitness and pace. Effort is what your body knows—not what someone else is running! Speed work is performed at an effort that hard for you, whether hard is a 6:00 minute mile, a 10:00 minute mile, or a 12 minute mile.

Myth #2: You must do speed work on a track.

The track can be a great place to do speed work: the distances are measured, we don’t have to stop for traffic, and the surface is smooth and flat.

While there’s nothing wrong with doing shorter speed workouts on the track, doing our speed work on the roads or a paved trail offers numerous benefits. The varying terrain mimics what we will encounter on race day, especially if we are racing a 5K or 10K on the roads. Some runners experience IT band issues from running circles around the track, so speed work on the roads may also decrease our risk of injury.

So what type of speed work should we be doing? Well, it depends on where we are at now and what we are training for. Shorter distance races call for less mileage speed work, but also means we have to push harder during those miles. Distance running, such as half and full marathon training require longer speed work sessions, at a pace that is pulled back just a bit so we have enough gas in the tank to finish the workout.

This week, we have options. Depending on what you are training for use the workouts below to decide what your plan of action is. Not sure what your “easy” or 10K pace is? Please reach out to me and let’s chat. Grab some recent stats and let’s figure out what pace you should be running these workouts at.

Remember that you want to put a couple days in between your long run and speed work in order to give your legs time to rest and recover before taxing them again. So unless you do your long run on Thursday or Friday, you shouldn’t be doing speed work on Monday! Nice, easy recovery runs tomorrow. 🙂

By the way, both of these workouts can be done on the track, on the road, or on the treadmill so there’s no reason why you can’t throw in some speed this week!


Day 9 “how to” videos: Today’s how to videos are below!

Squats: Targets your quads, calves, ankles and hamstrings to give you a strong base.

Donkey Kicks: Targets your Glutes, hamstrings and lower back, and this movement also helps strengthen your core.

Monster Walk with Resistance Band: (Can also be done without a resistance band but get low into your squat!) Physio exercises to help strengthen the muscles around the hip, glutes, quads and knee. Exercise to help with knee alignment and common injuries such as patellofemoral pain / kneecap alignment, weakness in the gluteals or after surgery. Also a good exercise for injury prevention in runners.

Stability Ball Crunches: Abdominal crunches are great core exercises, often mixed with balance balls for working other muscles as well. Doing crunches on the stability ball will make it a little harder since you have to have control and stability on your entire core. Great for anyone with back pain!

Bicycle Crunches: The Bicycle Crunch targets upper and lower abs, as well as the obliques.

Standing Side Crunch: Great for our core with an emphasis on our obliques. This video shows using our stability ball and I think this is a great addition! If you don’t have a stability ball you can still do this without any weight!

Plank: Planks are an isometric exercise that works our entire body. If you are new to planks, start small and build up your time. Break your :60 into 4 :15 planks with a quick break in between and work your way up to 1 minute. The video below shows how to work your way up to different planks, but start with a simple forearm plank. Start on your knees if you need too!