Rah Rah

If you want to see me giddy like a little kid at Christmas all you need to do is tell me you want to do some kind of endurance event, a race, have set a goal, or are working on a challenge.

My little brain starts spinning, I perk up and I want to know what you’re doing, what your plan is and then of course I want to help.  As you go along with your training I want to hear about your progress, offer unsolicited advice (ha ha) and provide as much support and encouragement to you as I can.

Because having a goal or setting your mind to complete a challenge or a fitness event is a big deal.  It takes dedication, some sacrifice, grit and the ability to push past any doubts you may have. That’s a lot.

But here’s the thing.  I know you can do it.   So I’m here for you.

Call it coaching.  Call it support.  Call it whatever.  Just be sure to call me when you need someone in your corner with a pep talk, need a training tweak, or a buddy to run alongside you on a 15 mile run.

Now go run!

Keli 🙂


Core Challenge Workout – Day 29

Happy Day!  Thanks for checking in on the 29th day of our Challenge.  I am sure you enjoyed your rest day yesterday and are itching for a good workout today.

Never one to disappoint, here is your Core Challenge Workout for today:

  • Plank – 5 minutes

Just one time.

How To Do The Exercise (we’ll get to this in a minute, first, we need to chat)

“Keli”, I can hear you asking, “how, if I am only doing 45-60 seconds at a time am I going to be able to do a 5 minute plank?”

Listen, you are all capable of a 30 second plank.  I know you are – so you have to just approach this exercise from that place.  The place of where you can do 30 seconds, then add another 30 seconds, and so on.

Now let’s fast forward to say, 3 minutes in.  It’s hard, you’re shaking and you have to drop out of the plank.  That’s fine.  Drop down, pike up, get on your hands and knees for 10 or so seconds.

Then take a deep breath, clear your mind, find your “I can do this” happy place and get back into that plank.

Does being able to do a 5 minute plank without dropping out mean you are a bad ass?  Well, yeah.

Does dropping out of that 5 minute plank for 10-15 seconds at a time or switching to Bird-Dog position make you any less of a bad ass?  Absolutely not.  You are still a bad ass in my book, just for the attempt.

So come to this plank with every intention of giving it 120% and whatever your outcome is, you should be proud.  I am!

How To Do The Exercise

  1. Hold yourself in a high plank, hands under our slightly in front of your shoulders, fingers spread, apart, pointing forward
  2. Press your feet, knees and thighs together
  3. Draw your shoulders down away from your ears and engage your shoulder blades so they are slightly pulling toward each other
  4. Lift your belly up nice and tight, pulling your belly button toward your spine
  5. Drop your tush a bit keeping a nice long spine
  6. Focus on your belly button, pulling it up towards your spine
  7. Breathe and Hold

Level 3: Hold this position while on forearms.  Please be sure to keep your tush lifted and think about lengthening your spine. 

Level 1:  Get on all fours and alternate lifting your left arm straight out and lifting your right leg and pressing it straight behind you.  Please keep your neck in  neutral (lengthen your spine up to the base of your head and let your eyes gaze softly down to the ground).  

As always I love to hear about your successes in this Challenge so share them with me!

Now go run!

Keli 🙂

I Know You Have 20 Minutes!

Listen, let’s get this out of the way right now.  I KNOW you have at some free time every day.   Whether you want to spend that free time exercising or watching Mob Wives (Sunday nights on VH1) is the issue!

Below is an article from Triathlete magazine that gives you a wide variety of 20 minute workouts that will boost endurance and make you feel like a million bucks.

Now go run!

Keli 🙂

20-Minute Workouts for Endurance Athletes

 By Matt Fitzgerald


To most non-athletes, 20 minutes of exercise seems like an eternity. But to endurance athletes in marathon training or triathlon training, a 20-minute workout may seem like it’s hardly worth the bother.

After all, if your average workout lasts an hour, what can a 20-minute session possibly do to increase your fitness? Quite a lot, actually—even for the fittest endurance athlete.

Consider these four benefits:

1. 20-minute workouts burn a meaningful amount of calories and, thereby, help you reach and maintain your optimal racing weight. For example, a 150-pound runner burns approximately 280 calories in a moderate-intensity 20-minute run. If you normally miss a scheduled longer run roughly once every 10 days due to lack of time, you could burn an extra 10,000 calories over the course of a year by squeezing in 20-minute runs instead.

2. 20-minute workouts provide extra repetitions of the running stride, swim stroke, or pedal stroke that stimulate improvements in efficiency. A big part of what makes you a better, more efficient swimmer, runner, or cyclist is simply time spent practicing the movement. So, even short workouts count as additional movement practice.

3. 20-minute workouts can increase endurance by adding to total weekly glycogen turnover. An interesting Scottish study found that weekly training volume was a better predictor of marathon performance than the distance of the longest training run. In other words, the study suggested that marathon runners are better off running 50 miles a week with a maximum long run of 16 miles than running 40 miles a week with a maximum long run of 22 miles.

The reason is that endurance improves through the repeated depletion of muscle glycogen stores in training. And a heavy week of training will result in more total muscle glycogen depletion, and thus build more endurance, than a lighter week. 20-minute workouts can add a meaningful amount of glycogen-depleting volume to your training week.

4. 20-minute workouts can produce an excellent high-intensity training stimulus. A little swimming, cycling, or running at anaerobic threshold intensity and above goes a long way. Twenty minutes is plenty of time to get all the high-intensity work you need to take your fitness up a notch.

There are basically two ways to incorporate 20-minute workouts into your marathon training, triathlon training, or any other endurance sport training. One is to do a 20-minute workout instead of taking a day off whenever you are too pressed for time to complete a longer workout.

The other way is to add one or more 20-minute workouts to your weekly training schedule to increase your overall training volume without creating a significant risk of overtraining.

Here are some suggested 20-minute workouts:

The Filler: Simply swim, ride, or run at an easy tempo for 20 minutes. This is a great workout to do when you want to avoid the guilt of doing nothing but you’re not mentally or physically ready for anything challenging.

Tabata Intervals: Swim, ride, or run at an easy tempo for 16 minutes, then complete 8 x 20-second all-out sprints with 10-second passive recoveries between sprints.

Fartlek Intervals: Sprinkle 5 to 10 fast 30-second efforts throughout an otherwise moderate, steady-pace workout.

Threshold Session: Warm up for five minutes at a comfortable tempo, then go for 15 minutes at anaerobic threshold intensity (the fastest pace you could hold for one hour in a race).

Progression Workout: Swim, ride, or run for 15 minutes at a steady, moderate pace, then blast the last five minutes.

Time Trials:

  • Swimming—Warm up, then swim 800 meters (875 yards) as fast as you can. Cool down as long as necessary to make the total workout 20 minutes.
  • Cycling—Warm up, then ride 5 km as fast as you can. Cool down as long as necessary to make the total workout 20 minutes.
  • Running—Warm up, then run 1 mile as fast as you can. Cool down as long as necessary to make the total workout 20 minutes.

Train for a race: Sign up for your next triathlon.

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Check out Matt’s latest book, Racing Weight Quick Start Guide: A 4-Week Training Plan for Endurance Athletes.

Attention triathlon fans, subscribe to Triathlete magazine and save 57 percent off the newsstand price. Receive 13 print issues (including the annual buyer’s guide and Road to Kona supplement) for only $34.95.