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

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

Strength AND Mobility...Here's How You Do BOTH

Confession. I don't 'follow' a lot of other Personal Trainers. When it comes to social media, I don't particularly care to see what other trainers put out, what their gyms do, or the info that they share.

Not that it's bad information, sometimes it's really good.

I am just too close to the information. When I see other Personal Trainers talking about how to craft the 'best' workout...or what exercise helps achieve (insert body part here)...or any of those buzzy topics, I just know that there is typically so much context that can't get shared through social media that I just tune out.

ArticlesCasey LeeDecember 10, 2024Comment

3 Things I Did Differently (In My Own Training) In 2024

2024 isn’t done yet, but as the calendar turns to December…and I just placed my order or a 2025 daily planner…I can’t help but get a little reflective on the past 12 or so months.

I very rarely write about my own training - however, I do plan on sharing more about it on my website and on social media going in 2025- but I do get asked what my workouts look like on occasion and thought it would be fun to write about.

So alas, here we are. Three things I changed in 2024 within my own workouts…

ArticlesCasey LeeDecember 2, 2024Comment