Mediocre Miles: Maximize Your Fitness- MAF for New Runners

When starting out as a runner, understanding your Maximum Aerobic Function (MAF) heart rate is crucial. MAF is the highest heart rate you can maintain while still staying in an aerobic zone. This zone helps build endurance, improve fat-burning capacity, and prevent overtraining. For new runners, training at or below the MAF allows your body to adapt to running without straining the cardiovascular system.

Needless to say, it was a mistake I made during the first two months of my SAP run build. I was just running, not really looking at my heart rate.

ArticlesCasey LeeApril 17, 2025running, workoutComment

Two Stretches You Need To Do

I'm not a stretcher.

If we are in the trust-tree, I almost never stretch before my workouts...until I started running. Now I know I need to stretch my calves and hamstrings to have a decent run.

Are we still in the trust tree? I can't be the only person who feels better after a little hamstring T.L.C....right?

ArticlesCasey LeeApril 13, 2025stretching, mobilityComment

Mediocre Miles: From Beginner to Race Ready- 3 Essential Running Workouts

I’m still new to this running thing, but one thing is for certain. I like planned workouts.

When I first started running it was pretty common for running coaches and my running friends to say “go do an easy run for _ miles” or “go run for ___ minutes at zone 2”. Now, they weren’t wrong, but I feel like that is the equivalent to me telling someone to “go do a total body workout”. There’s just a lot of detail missing.

So your boy likes a little extra structure to his runs. Nothing wrong with that.

In the second installment of ‘mediocre miles’ I want to share with you my 3 favorite running workouts that have helped me build my weekly milage, train for longer runs, and also shave some time.

ArticlesCasey LeeApril 6, 2025RunningComment

Bulletproof Your Shoulders: The Best Exercises for All Levels

A new follower on Instagram asked me "what are some good moves to train shoulders? I'm looking to switch things up"

Talk about a question for the taking. I love these kind of questions because there is enough direction to give a good answer but yet enough open air to add some nuance

So what exercises would I do?

Casey LeeApril 3, 2025Comment

Mediocre Miles- From Zero to the Vermont Triple Crown: A Beginner’s Running Journey

Last November I was working with a client who explained the Vermont running ‘Triple Crown’. Three agricultural themed races - Sap, Milk, and Cheese runs- that if completed, the triple crown is earned.

There is also a commemerative tote bag involved…

So I signed up for all three races with the first race being 8.5 miles on April 27th.

At the time of registration I was running 0 weekly miles.

Now, I am no stranger to aerobic work. The Purposeful Strength studio is complete with an echo bike, concept 2 rower, and ski erg. However when it comes to running….0 weekly miles is still a big ‘ol zero.

ArticlesCasey LeeMarch 28, 2025Comment

3 Dumbbell Exercises To Get STRONG!

I’m a fan of all strength training tools.

Machines. Great for stability and working higher rep sets.

Barbells. Awesome for loading and getting heavy sets in.

Kettlebells. So unique and amazing for complexes. (Plus they’re quiet if you workout while your family sleeps!)

Dumbbells. Well, these might be the most versatile piece of equipment yet. You can get heavy, you can get stable enough, and you can also challenge your body in unique ways.

Casey LeeJanuary 23, 2025Comment