Day 22: Peanut Butter and Nikes

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Get up! Get moving! Drop that cinnamon bun!

Drink your coffee. Eat breakfast. PB on wheat anyone?

Do your squats, your push ups, tricep dips and flutter kicks. Finish your burpees, your plank, and your sixty second wall sit.

Day 22 is so short and so sweet…before you know it, you’ll be off your feet!

Oh wait, it’s still early and strength is all done. Don’t waste time, grab your Nikes, and go for a run!

Day 22 exercises:

  • Plank – :60
  • Squats – 20
  • Push Ups – 10 x 4
  • Tricep Dips – 10 x 4
  • Flutter Kicks – 50 x 2
  • Burpees – 10 x 4
  • Wall Sit – :60

That’s it. No Bonus. No extras. No stress. Take some time to stretch, decompress and just rest!

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Day 21: Stay Focused!

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Short and sweet today Crew. It’s Hump Day let’s stay focused and get over the mid week slump with some exercise!

Wednesday is track day for me so I’ll be up and at em with my “really stupid early” morning track Crew. Can’t wait to see some of you doing speed work today too! Wednesday’s are GREAT for speed work. Plenty of time to recover from our long runs from the past weekend and just enough time to recover from a speedy session before long runs the next weekend!

Show us what you got! 🙂

Day 21 exercises:

  • Plank – :60
  • Squats – 20 x 10
  • Push Ups – 10 x 2
  • Tricep Overhead Extensions – 10 x 2
  • Standing Side Crunch – 20 x 2
  • Burpees – 30
  • Wall Sit – :60

Bonus: #AbsOnFire – You know you love it! If you have an extra 10-15 minutes, throw in this ab workout and fire up that core!

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Speed Work: 5 Choices! I hope to see lots of speed work today. You have many choices. Pick one that works for you and get it done!

  1. Hill Sprints – If you have a route that ends near a hill, do an easy warm up then finish your run going repeats up and down that hill.
  2. Strides – Strides are fun and will finish your run with a huge bang. Strides are meant to be at high speed and they are very short. Think 50-100 meters on a track so around half of the straight away. At the end of your easy run, choose a spot in the distance that’s about that far and push to top speed then slow down as you reach that spot. Think of it like a crescendo….start out at around 60% then speed up to top speed at the middle. Hold there for a few seconds then come down the other side towards the spot you choose. You can stop and breathe for a few seconds then turn around and run that same distance again. Repeat 4-6 times.
  3. Tempo Intervals – Tempo intervals are meant to be ran at your tempo pace which is little faster than 10K pace. This workout has you doing this twice after a good warm up. Take a short break in between your intervals than get in a good cool down. With this workout you are looking at around 5-6 miles. You can easily add distance to this workout by adding another interval in the middle at tempo pace. You know the distance you are working towards so if you need more, do more!
  4. Progression Run – A Progression run ends with the 2nd half of your workout faster than the 1st half. A lot of us do this type of workout often because it is similar to a “negative split” run. This is one of those workouts you can do often. Just make sure you also get in a cool down at the end so you’re not going from a fast pace to just stopping. You can do a half mile at an easy pace or just walk for 5-10 minutes to cool down.
  5. Short Fartlek – Run a 1-2 mile easy warm up then go into a fartlek workout with 10-12 intervals of 1 minute fast and 1 minute slow. These are short intervals so you want to push hard during the fast portion. Think 5K pace or faster.

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That’s all for our Hump Day Crew.

Stay Focused!

Day 20: Stick With It!

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You didn’t learn how to ride a bike by giving up halfway through…channel that inner child and keep peddling!

I know it’s getting harder but we’ve come this far and we cannot give up now. We have to stick with it. The numbers seem smaller when you break it into sets so do what you have to do to get through it and start squatting Crew.

It looks like a lot but it really won’t take long. Stick with it!

Day 20 exercises:

  • Wall Sit – :60
  • Squats – 20 x 9
  • Push Ups – 10 x 2
  • Tricep Overhead Extensions – 10 x 2
  • Leg Lifts – 20 x 2
  • Burpees – 30
  • Wall Sit – :60

Mix It Up: If you want to make things more interesting you can throw different forms of squats into the mix. Try Sumo Squats, Narrow Squats, Squats with leg lifts, or Curtsey Squats. If you want to add some resistance grab your resistance band! Here’s a great video showing us how to activate our hips and glutes with squats and monster walks!


No Junk Food Challenge: How’s everyone doing with the No Junk Food Challenge? There’s only 10 days left in the month and this is one I know we can stick to! If you got off track that’s ok too…jump back in and start making good choices again today! The cookie is NOT the boss! 😉

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Speed Work: We have lots of options this week. Check them below and make a plan to get it done!

5 Choices! – These are great little speed work sessions to throw into your routine. These are the types of workouts you more advanced runners can do twice a week instead of once since you’re not necessarily pushing at full effort. Once is fine too though, and these are simple workouts you can add to just about any run.

  1. Hill Sprints – If you have a route that ends near a hill, do an easy warm up then finish your run going repeats up and down that hill.
  2. Strides – Strides are fun and will finish your run with a huge bang. Strides are meant to be at high speed and they are very short. Think 50-100 meters on a track so around half of the straight away. At the end of your easy run, choose a spot in the distance that’s about that far and push to top speed then slow down as you reach that spot. Think of it like a crescendo….start out at around 60% then speed up to top speed at the middle. Hold there for a few seconds then come down the other side towards the spot you choose. You can stop and breathe for a few seconds then turn around and run that same distance again. Repeat 4-6 times.
  3. Tempo Intervals – Tempo intervals are meant to be ran at your tempo pace which is little faster than 10K pace. This workout has you doing this twice after a good warm up. Take a short break in between your intervals than get in a good cool down. With this workout you are looking at around 5-6 miles. You can easily add distance to this workout by adding another interval in the middle at tempo pace. You know the distance you are working towards so if you need more, do more!
  4. Progression Run – A Progression run ends with the 2nd half of your workout faster than the 1st half. A lot of us do this type of workout often because it is similar to a “negative split” run. This is one of those workouts you can do often. Just make sure you also get in a cool down at the end so you’re not going from a fast pace to just stopping. You can do a half mile at an easy pace or just walk for 5-10 minutes to cool down.
  5. Short Fartlek – Run a 1-2 mile easy warm up then go into a fartlek workout with 10-12 intervals of 1 minute fast and 1 minute slow. These are short intervals so you want to push hard during the fast portion. Think 5K pace or faster.

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That’s it for Tuesday Crew. Stick with it!

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Day 19: Booty Gains & Speed Work Options

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Third week of February and the start of another week of heavy squats! Who’s noticing some booty gains? Quads feeling stronger? Glutes getting tighter?

If not, you’re not doing your squats! Let’s do this!

Day 19 exercises:

  • Plank – :60
  • Squats – 20 x 8 (160 total)
  • Push Ups – 20 x 2
  • Tricep Dips – 20 x 2
  • Heel Touches 50 x 2
  • Burpees – 20
  • Wall Sit – :60

Bonus: 6 Minute Hip Strength Workout for Injury Prevention – I know you all loved this one last week so let’s do it again. 😉 Only 6 minutes for a great hip strength workout!

Speed Work: 5 Choices! – These are great little speed work sessions to throw into your routine. These are the types of workouts you more advanced runners can do twice a week instead of once since you’re not necessarily pushing at full effort. Once is fine too though, and these are simple workouts you can add to just about any run.

  1. Hill Sprints – If you have a route that ends near a hill, do an easy warm up then finish your run going repeats up and down that hill.
  2. Strides – Strides are fun and will finish your run with a huge bang. Strides are meant to be at high speed and they are very short. Think 50-100 meters on a track so around half of the straight away. At the end of your easy run, choose a spot in the distance that’s about that far and push to top speed then slow down as you reach that spot. Think of it like a crescendo….start out at around 60% then speed up to top speed at the middle. Hold there for a few seconds then come down the other side towards the spot you choose. You can stop and breathe for a few seconds then turn around and run that same distance again. Repeat 4-6 times.
  3. Tempo Intervals – Tempo intervals are meant to be ran at your tempo pace which is little faster than 10K pace. This workout has you doing this twice after a good warm up. Take a short break in between your intervals than get in a good cool down. With this workout you are looking at around 5-6 miles. You can easily add distance to this workout by adding another interval in the middle at tempo pace. You know the distance you are working towards so if you need more, do more!
  4. Progression Run – A Progression run ends with the 2nd half of your workout faster than the 1st half. A lot of us do this type of workout often because it is similar to a “negative split” run. This is one of those workouts you can do often. Just make sure you also get in a cool down at the end so you’re not going from a fast pace to just stopping. You can do a half mile at an easy pace or just walk for 5-10 minutes to cool down.
  5. Short Fartlek – Run a 1-2 mile easy warm up then go into a fartlek workout with 10-12 intervals of 1 minute fast and 1 minute slow. These are short intervals so you want to push hard during the fast portion. Think 5K pace or faster.

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Remember that speed work has many benefits and they’re not all about getting faster. Speed work increases our VO2 Max levels, helps with leg turnover, and makes our long runs easier. Speed work gives us confidence and shows us what we are capable of. Don’t let your nerves keep you from doing it. Choose a workout, make a place to get it done, then go out and crush it!


When you want to skip a workout, remember that discipline is the what bridges the gap between goals and accomplishments. And when you finish that workout you didn’t want to do…your chipping away at the distance between that gap. Every little bit counts!

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Days 17 & 18: #MilesForPam

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Many of us have met or will meet one day. Some of us are too far away. But no matter the distance, we have become a family. We support each other through good times and bad. We lift each other up when we are having hard times and we cheer each other on through victories…and through disappointments. When one our own suffers a loss we surround them with love, understanding and support.

Lynne reached out to me last weekend and asked if we could day a day to dedicate Pam and her father. A sweet and thoughtful idea that I loved and knew the rest of our Crew would embrace too.

For a loved one lost but never forgotten. For a grieving Crew member who took care of her dad until the end. After giving you some space to grieve we want you to know we are thinking of you and your family in this time of sadness and loss. We want to surround you with compassion and say how sorry we are that you lost your father.

We love you and know you are hurting. We are here and will be thinking of you as we run this weekend. Our deepest sympathies are with you and your family. Wishing you peace in the days ahead and the courage to go out and run this weekend for your father. He would want you to do what you love and we want you to know we are all right there on the road with you. XOXOXO

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Whether you are running Saturday or Sunday, a race or a training run, please dedicate your miles to Pam Eisert and her family. Tag your post with #MilesforPam and I will count up the miles over the weekend and see how many we can run from our family to hers.

Day 17: Long Run

Day 18: Active Recovery / Yoga for Runners

Those we love who pass away are not forgotten. They live in our hearts forever. This weekend we run for you Pam.

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Day 15: Get Off Your Rump and Find Your Unslump!

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What do you do when you’re in a slump and unslumping yourself is not easily done?

Show yourself some #ToughLove, get up, do your workout, then go for a run!

Unslump is better and and way more fun…but slumps happen and unslumping yourself isn’t so hard to overcome.

“I don’t wanna… Don’t make… Don’t give me a hard time. My slump is a blanket that keeps me warm and cozy.”

Well my dear, the blanket that’s keeping you warm and cozy is really just making you lazy…and a little bit crazy.

Get up off your rump and get out of your slump before all of your goals go straight in the dump.

Movement and sweat makes us happy and rosy. Get up! Get moving! Turn your slump into a daisy!

I don’t want to be mean. Don’t want to make you hate me. I promised tough love but please don’t make me!

If you do need a shove, I’ll show you tough love but I think you can do this without a kid glove.

You’re an adult so act like it and find your unslump. Get up! Get moving! Don’t be a lump!

TOUGH LOVE….

It’s hard. I don’t want to do it.

But we’re over half way and it’s time to get to it.

Get up right now! Do something you’re proud of!


No Junk Food Challenge: Our cheat day is over it’s time to get back on the no junk food wagon. Put down the chocolate and candy and make good decisions today! Just a reminder for what’s on the naughty list!

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Day 15 exercises:

  • Plank – :60
  • Squats – 40
  • Push Ups – 20 x 3
  • Tricep Overhead Extensions – 20 x 3
  • Standing Side Crunch – 20 x 3
  • Lying Side Leg Raise – 20 x 3
  • Burpees – 30
  • Wall Sit – :60

Bonus: ROLL & STRETCH! Long runs and races are coming so if you’ve been neglecting your pre-hab now is the time to love your legs and get them ready to love you back!

7 Key Stretches for Runners

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Day 14: Love Yourself

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Love yourself enough to spend a little time working on you today! It’s a busy day with lots of things to do for others…but if you make a little time for you first then everyone else will benefit too! Remember…working out increases our endorphins and makes us happy!

Day 14 exercises:

  • Plank – :60
  • Squats – 20 x 6
  • Push Ups – 20 x 2
  • Tricep Dips – 20 x 2
  • Sit Ups – 20 x 3
  • Burpees – 30
  • Wall Sit – :60

Bonus: Valentine’s Day Workout Challenge – Just a little something extra for those who want to do a little more to love themselves on Valentine’s Day! I had to search high and low for one that wasn’t too intense or time consuming and this one won’t take long. If you can make the time great…if not don’t beat yourself up just do what you can to #LoveYourself on V-day!

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Speed Work: Mile Repeats – Today is a great day for speed work! Click here for this week’s workout!

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