running Archives - Just J.Faye

Introducing: A Runner’s Week Of Good Eats!

May 11, 2016 by Jenna

Nathan (from Minneapolis Running) and I have been collaborating on a project and I am SO EXCITED to share it with you today!

Introducing A Runner’s Week of Good Eats! It’s a meal planning guide to help runners spend less time in the kitchen and more time working towards that PR.

So here’s the situation:

It’s the middle of the week and you just crushed a run after work – maybe it was an interval workout, maybe it was hills, or maybe it was just an awesome couple of miles. Whatever it was, you are now on a runner’s high and feeling pretty good.

Approximately 25 minutes later hunger strikes. Hard.

You get home, open up the fridge and cupboards only to realize, dang, you didn’t prep any food for dinner. Instead of taking the time and effort to prepare an actual meal, you pour yourself big bowl of cereal… again… *sigh*

Has that ever happened to you? Because I’ve definitely been there on more than one occasion and it really deflates my post-run euphoria.

Now imagine this:

You get home from your run and already have everything prepped to make something delicious, like baked salmon with veggies or pork stir fry with brown rice. You also have all your lunches set to go for the rest of the week and delicious snacks and breakfasts too! Plus, you didn’t have to do any of the planning, just the shopping and the prepping!

Doesn’t that sound like a dream?!

With A Runner’s Week of Good Eats! you can make that dream a reality!

For only $9.99 you’ll receive:

14 healthy, delicious, easy to prepare recipes spanning across breakfast, lunch, snacks, and dinner
Photos of each recipe
A complete grocery shopping list
Preparation tips with a sample schedule
Suggestions for customizing.

No longer are the days spent googling for delicious, healthy meals, writing out a grocery list, and figuring out how to cook everything. Nathan and I have done all that work for you! All you need to do is grocery shop, cook, and enjoy all these good eats!

You can purchase A Runner’s Week of Good Eats! right here –> link.

Feel free to contact me with any questions and don’t forget to share this with all your friends!

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A Quick Post Run In The Park Circuit Workout + Stretching

September 8, 2015 by Jenna

I’m doing something I haven’t done in a ridiculously longgggg time: posting a workout.

With my move to Denver, my fitness routine has been (and still is) all thrown off. Reason #1 = the altitude. Reason #2 = my broken wrist.

First of all, the altitude is real. I thought the adjustment to being a mile above sea level would maybe take a week or two (three, tops!) and then I’d be back to my normal pace and my normal distances. I was wrong. I ran Grandma’s Marathon a short 2.5 months ago, but now I get excited when I can run 3 miles without feeling like death. I did get up to 6 miles on Monday, which I was way excited about. #smallwins

It is slow and steady progress. I’m trying to stay motivated and positive.

Of course, breaking my wrist after living here for a whole 2 days didn’t help the situation either. I took a weeklong break from running (partly because the doctor told me not to run and partly because I was traumatized by Denver’s dangerous sidewalks) and haven’t done much strength training or cross training since. Without the ability to do downward dogs, pushups, and essentially any exercise that requires me to flex and/or put weight on my wrists, I am pretty limited.

Luckily, limited isn’t hopeless. I am slowly starting to get back into the groove of things. I haven’t found a gym yet, so I’ve been doing a lot of at-home and in-the-park bodyweight workouts. These are great.

One of my go-to workouts right now is to go for a run around Washington Park, then end near a picnic table to do some strength training and stretching. At first I felt a little silly doing squats in the park by myself, but I got over it. I don’t know about you, but every time I see other people doing yoga and workouts in the park all I think is, “Man, that person is awesome. I need to do that too.” So I am.

Plus, I am much more apt to do it right after my run outside in the breezy air, rather than waiting until I get back home to my hot, non air-conditioned, garden level duplex.

Are you with me?

The next time you go out for a little jog, whether it be 1 mile or 10 miles, try to tack on this little strength training and stretching routine at the end. I really, really don’t think you’d regret it.

Exercise Cues:

Elevated Push Ups – Begin in an elevated push-up (plank) position with your hands on a bench and your toes on the ground behind you. Keeping your body in a straight line with your core engaged, slowly lower your body while bending your elbows to a 90-degree angle. Push your body back up to starting position.
Squats – Stand with feet hip-width distance apart, toes pointing forward. Squat down by bending your knees and flexing your hips, keeping your back straight and your knees behind your toes. Lower until you reach a 90-degree angle. Engage your glutes and rise back up to starting position.
Bench Dips – Sit on a bench with your legs straight out in front of you, your heels on the ground, and your hands gripping the edge of the bench on each side of your body. Straighten your arms and lift your body off the bench (starting position). Lower yourself in front of the bench until your elbows reach a 90-degree angle. Raise yourself back up to starting position.
Elevated Plank Hip Dips – Begin in an elevated forearm plank position with your forearms on a bench and your toes on the ground behind you. Keeping your core engaged and your thighs pressed tight together, twist your torso to the right so that your right hip dips towards the ground. Raise back to plank position, then twist your torso to the left. This is one rep.
Standing Lateral Leg Lifts – Stand with feet hip-width distance apart. Raise your right leg out to the side as high as your can go without sacrificing your posture, keeping your toes and knee facing forward. Make sure that your core is engaged and your left leg is straight and strong. Complete all reps on your right leg, then switch to your left.

Stretch Cues:

Standing Quad Stretch – Stand with feet hip-width distance apart. Reach behind you to grab your right ankle and pull it up until you feel a stretch in your front thigh and hip flexor. Make sure your back is straight and your core engaged. Hold for 30 seconds, then switch sides.
Standing Hamstring Stretch – Stand with feet hip-width distance apart. Step your right foot forward and rest your heel on the ground with your toes pointing up. With your hands on your hips, lean into the stretch by hinging at the waist and slightly bending your left leg. Hold for 30 seconds, then switch sides. Sometimes you can feel this down to your calves as well.
Standing Figure-4 Glute Stretch – Stand with feel hip-width distance apart. Place your right ankle over your left knee and bend down to a squatting position. Use a bench or tree for balance. Hold for 30 seconds, then switch sides.
Standing Chest Stretch – Stand with feet hip-width distance apart. Lace your fingers together behind your back. Making sure to stand straight and engage your core, raise your arms up behind you focusing on squeezing your shoulder blades together and opening your chest. Hold for 30 seconds.

Let me know if you have any questions. I hope you enjoy it! Happy running 🙂

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Grandma’s Marathon 2015: From Start To Finish

June 23, 2015 by Jenna

On Saturday June, 20 I completed my 4^th marathon. Below is a long-winded recap of my training, issues, goal, and pre/during/post-marathon experience. Enjoy!

The Summary.

Grandma’s Marathon. Duluth, MN. June 20, 2015. 4:12:50. Happy.

The Training.

I followed the training schedule outlined by the Calhoun Beach Run Club; however, I did very little runs with the club. Most of the people I typically run with had running coaches and weren’t following the same plan, plus everyone is faster than me. So I did a lot of the runs on my own, a couple with the club, and others with various running friends.

Don’t get my wrong, I love running with the Calhoun Beach Running Club – it’s full of amazing, inspiring, and super fun people – but it’s also been a pretty busy spring, so I had to fit the runs in whenever my schedule allowed.

In the early month of training (February & March) I only ran about 3 days a week, concentrating on the workouts and long runs. Since I had taken all of January off to fully recover from an injury during my Philly Marathon training, I was making sure to slowly increase my weekly mileage to help prevent another injury. Then in April I started adding in more easy runs, so I was running closer to 5 or 6 times per week.

There were easy runs and hill workouts and speed sessions and intervals and, of course, long runs. It was four months full of miles and miles and miles and smiles along with a mix of snow, sweat, wind, rain, and sunshine.

Besides running, I also made sure to do a lot of cross training. When I signed up for Grandma’s Marathon I made a promise to myself that I would do strength training and yoga at least once per week and stretch after every single run. I stayed true to this promise approximately 95% of the time. I think this helped me stay strong, loose, and injury-free. This needs to happen during all my (potential) future marathon training!

The Issues.

During a lot of my longer, harder runs I began to notice a weird heartbeat. There was no chest pain, it just felt like an irregular beat that then made me feel super light-headed and faint. I finally went to get it checked out (after a lot of persistence from my mom and run club friends) and am glad that I did!

I went and got an EKG, which came back with abnormal results. Then I got an echocardiogram and spoke with a Cardiologist. He explained why my EKG results came back abnormal and why I shouldn’t be worried about it. I would explain why, but I wouldn’t be able to explain it correctly.

He also let me know that I have a sort of arrhythmia and that every so often I have a premature heart beat. Since he was taking a look at my results while I was sitting in a doctor’s office when my heart rate was a mere 40-50 bpm, he suggested that I wear a heart monitor patch for the next two weeks so that he could see what it looks like when I exercise. He also mentioned that I could run the marathon and go along with my normal schedule.

Overall, I’m glad it’s nothing serious (as of yet). Also, I really felt like I should have been able to run faster and feel better than I had been during my runs. I’m kind of glad to know there is a legit reason why my body wasn’t allowing me to do this. I love running, so I’m hoping I can continue to do it, but if there is no fix I’ll just have to readjust my expectations and keep on keepin’ on.

I will send the monitor in later today and will get the results back in about 5 days (while I’m in Peru), so finger’s crossed that everything looks ok!

The Goal.

I originally went into Grandma’s Marathon training with the goal of finishing in 4:00 or below; however, with everything said above I readjusted my goal to finish below 4:15 and not have any palpitation episodes.

The Day Before.

On Friday afternoon I drove up to Duluth with four other girls who were also running the marathon. We talked about our goals, race strategies, playlist music, hydrating, fuel, and stories from training runs. We checked the weather forecast about a billion times. It did not look promising, so we also talked a lot about rain prep, race delays, and how everything would (hopefully) be ok.

We got into Duluth, checked into our hotel, and headed straight to the Expo. It was pretty small and pretty crowded, but was a breeze to go through packet pick up. The highlight was definitely getting our picture taken with a grandma.

There were 3 Calhoun Beach Run Club members who were running the William A. Irving 5K on Friday night, so we met up with some other run clubbers and went to cheer them on. We got there right at the start of the race, which was necessary, because the people running it were fast. They all finished in under 19 minutes, which is incredibly unfathomable to me. They are amazing.

After the 5K we headed back to the hotel. The majority of us (we/us = the Calhoun Beach Run Club members) were staying at The Suites Hotel in Canal Park. There were about 13 members that had a larger suite with a kitchen, so we met there to make a big pasta dinner. The guys cooked for everyone and did a great job. We had salad, pasta, and far too much bread.

Then it was time to go back and get all of the race gear prepped and laid out. We all had 4:45am alarms set, so we needed to get to bed early and try to get some sleep despite nervous anticipation of the marathon. Fortunately I slept super well!

The Morning Of.

My alarm clock went off at 4:45am. I got dressed, met some girls down in the hotel for breakfast (oatmeal, banana, peanut butter, and coffee), then finished getting everything together, and met the rest of the club in the hotel lobby at 5:45 am to head to the bus. Don’t we look so excited?!

The bus was full of excitement and nervousness and talking about the weather (Will it rain? Will it storm? Will it get delayed?!). A few minutes after we got dropped off at the start line it started to rain… then it started to pour. Thank goodness we were equipped with garbage bags (thanks Christie!).

After going through the bathroom line and dropping things off at the gear check it was time to line up! I spent the next 10 minutes pumping myself up, deciding when to ditch my throw-away shirt and garbage bag, chanting positive thoughts, getting my music ready, hoping I wouldn’t get sick in the rain, and reminding myself about the reason I love running and marathons.

The National Anthem played, then gun went off, and I started to run.

The Marathon.

Since my goal was to finish under 4:15 I needed to average a 9:45 min/mile pace. My plan was to start at this pace and then pick it up at 10 miles and then pick it up a little bit more at 20 miles, but that’s not what I did at all.

I started too far forward, just before the 4:00 runners, and averaged 9:14 min/mile pace for the first 6 miles. Oops. I knew that I needed to back off if I didn’t want to have any heart issues during the run, so I did. My body was happy with that.

Mentally I tried to break up the marathon into shorter runs. I planned to take a GU at miles 5, 11, 17, and 21. Every time I took one I told myself, “Ok, just starting out for a new run, only X miles until I’m done.” (AKA, the next GU stop). Also, I knew my family would be at mile 16, so the idea of seeing them cheering me on definitely kept me going!

At about mile 11 I sensed the need to use the bathroom (dang). I figured they would have a bunch of porta-potties at the halfway point, since that is where the half marathon started earlier than morning. I ran mile 12 fairly quickly so that I could stop for the bathroom without loosing much time. Luckily, I only needed to wait in line for about 20 seconds. I definitely felt better afterwards.

As I was approaching the little town around mile 16 I was starting to get really excited, because that’s where my family was going to be. They were all there – my parents, my 3 siblings, and my sister-in-law – cheering me on, holding signs, and taking pictures. It was amazing and made me so, so, so happy!

To all the family and friends (and even strangers!) out on the course cheering, you have no idea how helpful and meaningful it is to the runners!

The next few miles were the hardest mentally. Once I get past 20 miles I feel “almost done”, but miles 16-20 (with 6-10 miles remaining) seems really far from the finish line still. I tried to focus on my surroundings and my breathing.

I knew that mile 22 was the mile with the infamous “lemon drop hill”. I decided that I would power walk up it rather than trying to run. Running up hills during my longer runs (or just in general) really spikes my heart rate and I didn’t want to risk palpitations and feeling faint. Instead I ran 21 at a quicker pace, walked up the hill, then cruised back down it. Overall I think it averaged out.

The next 4 miles were spent focusing on getting to that the finish line. My legs were pretty sore and heavy by this point in time. I ran into a fellow CBRC friend at mile 24, which gave me a giant surge of energy. After running 24 miles, 2.2 miles seems to take a really long time. Plus, on this course you can see the finish line, so it just feels like you are winding around and around until you finally get there.

But I eventually did get there! I crossed the finish line in 4:12:50, met my goals, and finished my 4^th marathon!

The Afterwards.

I was so happy to be done. I was sore and it was hard to walk, but I successfully finished my 4^th marathon – such a great feeling.

Then it was time to hobble through the long line of things – medal, water, t-shirt, chocolate milk, baggage drop, nut goodie, banana, more water, bagels, etc. I quickly (not so quickly) changed, chugged my chocolate milk, and headed towards the beer tent to meet my family.

Along the way I ran into a bunch of other CBRC runners and found out how amazing they all did – so many PRs & BQs! I couldn’t have been prouder of my friends! They all worked so hard and did some amazing things out along that course.

I finally found my family in the beer tent (good thing my younger brother is quite tall). We had a celebratory beer and they told me their silly stories from the morning. I was so extremely happy that they were there… and they seemed happy to be there, which made me even happier. Just happiness all around, I guess!

The rest of the afternoon was spent eating and drinking and recapping the marathon. I met my family for lunch at Fitger’s, then later had dinner with the CBRC at Little Angie’s, followed by beers at Canal Park Brewery, followed by dancing people watching at Grandma’s Sports Garden. It was just too much fun.

My friends and I left Duluth the next morning to head back to Minneapolis.

The Conclusion.

Overall, Grandma’s Marathon was an unforgettable experience – from the beginning of training all the way to after the finish line. It wasn’t my best time (3:49 at Grandma’s Marathon in 2013) nor was it my worst (4:38 at Philadelphia Marathon in 2014), but I still crossed that finished line and met my goals!

Marathon training takes hard work, time, and dedication, but it is also super rewarding. I definitely had some struggles along the way (and maybe a couple of tears), but I still take away all good things. A huge thanks to the CBRC, my family, and my friends for their ridiculous amount of support and encouragement along the way!

I hope (hope, hope, hope, hope) that my heart monitor data comes back with positive results and with the go ahead from the cardiologist to keep running, because I don’t want this to be my last marathon!

Eeks. That recap was not brief. I’m impressed you made it down this far.

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5 Things About Why I Run

June 2, 2015 by Jenna

Did you know that it is National Running Day tomorrow?! So exciting! To celebrate – besides doing the obvious and going for a run – my friend Jessie from The Right Fits created a link up asking people why they run.

I thought I would join the fun and say 5 things about why I run.

I run…

To stay fit. This one is probably pretty obvious – running helps keep me fit and healthy. I can burn a lot of calories in a short amount of time. This is great, because I like food. But also, running can help relieve stress, prevent disease, improve cardiovascular health, slow aging, etc., etc. Running just offers so many great things!
For the challenge. Let’s face it, running can be hard. It’s too hot, it’s too cold, my legs hurt, I’m tired, 9 miles is a long way, it takes too much time, etc. But I do like a good challenge and running definitely gives me that. Training for marathons (or any race, really) is no easy task. It’s a lot of time, dedication, and work, but the payoffs are huge… and it can be pretty fun too.
For the runners high. I get really good runners high. Even after a run where all I can think about is, “This is the worst. Why am I doing this? I am never signing up for another marathon.” I get sudden amnesia, feel awesome, love running all over again, and start researching different races. Those endorphins are just really, really awesome and make me feel like I can basically do anything. Because I can, right?
For the friends and the running buddies. I have met so many awesome, wonderful, and inspiring people since I have started running. Many of them will remain friendly faces on the sidewalks, strangers at races, and acquaintances at best, but many of them have turned into great friends and awesome running buddies. It’s because of these people that I wake up for a 5:30am run, sign up for another race, and push myself to become better. They help make running really fun.
Because I like it. This is the core of it. The reasons listed above are great, but I wouldn’t run if I didn’t like it. I used to hate it actually, but then I realized that I could run and that I did like it and I’ve been hooked ever since. Sure, I don’t enjoy every second of every run, but at the end of the day it’s one of my favorite things to do.

And to prove it, here’s some running pics from over the years:

1. With Natalie after our 1st half marathon (ZOOMA Atlanta 2010) 2. With the CBRC in front of the VFW (Memorial Day Pub Run 2014) 3. With my parents after marathon #2 (Grandma’s Marathon 2013) 4. With the CBRC in front of the capitol (Capitol Run for Grandma’s Marathon 2015) 5. With van #1 at the Ragnar finish (Niagra Falls Ragnar Relay 2013) 6. With my mom after her 1st half marathon (Fargo Half Marathon 2015) 7. With the Philly Crew on the Art Museum Steps (Philadelphia Marathon 2014) 8. With Katie & Ellie in Denver (Denver City Running Tour 2014). With the Bass Lake Bandits (Firecraker 5K 2014)

So that’s it, 5 things about why I run.

Show off why you run by downloading this bib and posting a picture on Facebook, Instagram, and/or Twitter with #NationalRunningDay. If you tag @tcmarathon you could maybe win some prizes!

To celebrate National Running Day I will be meeting up with a group of friends/running buddies at 5:30am to go for a run. How will you be celebrating??

PS –National Donut Day on June 5, so I’m going to be celebrating that one later this week.

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45-Minute Variety Speed Treadmill Workout

May 12, 2015 by Jenna

It’s spring. As much as that means skirts and patios and sunshine it also means sweatpants and umbrellas and lightning. The fluctuation in weather just comes with the season so we have to be prepared.

Therefore, a sweater in your purse for when it gets chilly. An umbrella in your car for when it suddenly starts to downpour. A treadmill workout in your pocket for when there is lightning outside, because FYI, it’s not safe to run outside when there is lightning.

And of course by “pocket” I am referring to however you file away potential workouts these days – write it down in a notebook, take a screen shot of the image below to save to your smart phone, pin it on Pinterest (PS- lots of good workouts on this board), print it out and put it in a binder, etc. These are all valid methods.

With whatever method you prefer, make sure to save this 45-minute variety speed treadmill workout for days when it’s lightning or too hot or, gosh darnit, for days when you just prefer the treadmill to the outdoors.

This workout features 6 rounds of interval running in a pyramid fashion. The interval duration fluctuates between 3-5 minutes and the speed varies between 6.7-7.1 mph (9:00-8:30 min/mile). In between each interval is a recovery period for half the amount of time of the interval (e.g.: interval = 3 minutes, recovery = 1.5 minutes) at a brisk walk.

Here’s the plan, Stan:

I plugged in the speeds for an advanced beginner, but feel free to adjust these up or down according to your abilities. The running intervals should be hard, but not an all-out sprint. If someone was talking to you during the run, you should be able to carry on a very choppy conversation with them. Take the recovery periods at a brisk walk or an easy jog. I usually start out with a walk for about 30 seconds to drop my heart rate quicker, then jog for the remaining time.

Do what works for you and your body.

This is meant to be a challenging workout, but there is beauty in the variety of speeds and intervals – you won’t get bored and time will fly by. Plus, it’s way better than getting struck by lightning outside. I hope you enjoy it!

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30-Minute Run + Strength Workout

April 28, 2015 by Jenna

A couple of months ago I posted this 30-Minute Run and Strength Workout and today I decided to post something similar.

Maybe because I was feeling a lack of creativity or maybeeee because I wanted to give you a similar, but different option to run and work your little heart out.

I’ll let you form your own opinion of my motives. Whatever side you take, you should still continue to read and check out this workout. It’s a good one, just like the original.

I love workouts that switch between cardio and strength training, because the variety really makes the workout fly by. Plus, it’s only 30 minutes, it works all your major muscle groups, it gives you a cardio workout, and the only equipment you need is a treadmill, a set of dumbbells, and a mat.

However, you could totally do this without equipment: run outside instead of on the treadmill, use your bodyweight instead of dumbbells, and lie on the grass instead of a mat.

And hey, if you enjoy it so much, there’s no need to stop! Repeat it one more time for an awesome workout in less than 60 minutes.

You wouldn’t need to warm up, cool down, and stretch twice, but you already knew that, didn’t you?

Here’s the plan:

Take the warm up run nice and easy. The warm up is truly about getting your body prepped for exercise. I usually start out walking at 3.5 mph and then increase by .5 -1.0 mph every minute until I’m running at my “easy” pace. Sometimes I’ll extend the warm up to 8 minutes, because it’s very enjoyable to me. There’s no need to start off sprinting. It’s not going to do your body any good.

After the warm up, interpret the “run” pieces however you like. Perhaps you want to keep it at an easy jog or maybe you want to speed walk. That’s great. Maybe you want to do it at your “tempo” or “marathon” pace. That’s cool too. Or maybe you are taking the day off from running, so you want to elliptical or bike or row instead. That’s legit.

Basically, do what you are in the mood for. Challenge yourself, make yourself work hard, increase your heart rate, but still make it enjoyable for you.

Ok, the exercise cues:

Squat to Side Kick: Stand with feet hip distance apart, toes facing forward. Lower down into a squat until thighs are parallel to the floor, making sure to keep your knees behind your toes. As you rise up kick your right foot out to the side. Lower back to a squat. Continue and alternate legs.
Push-Up to Side Plank: Start in a plank position with hands directly below your shoulders and your body in a straight line from head to heels. Lower down into a push-up. As your raise your body back up, rotate your body to the right side so that you are in a side plank with your right arm extended in the air. Return to plank position. Continue and alternate sides.
Heel Touches: Lie on your back on top of a mat with your knees bent and your arms along your sides. Raise your shoulder blades and neck off of the mat. Reach your right arm to your right heel then your left arm to your left heel. This is one rep. Continue.
Lunges with Biceps Curls: With a set of dumbbells, stand with your feet facing forward and take a step forward with your left foot. Lower into a lunge, making sure that your left knee does not go past your left toe. Both knees should be just around a 90-degree angle. As your rise up, curl the dumbbells up to shoulder level keeping your elbows at your sides. Lower back down into a lunge while also lowering the dumbbells. Complete all reps then switch sides.
Triceps Extensions with Calf Raises: Stand holding a pair of dumbbells. Lift the dumbbells up overhead. Keeping your biceps close to your ears lower the dumbbells back until your elbows are at a 90-degree angle. This is starting position. Keeping your forearms still raise the dumbbells back up over your head. While you do this also rise up onto your toes. Lower your heels and the dumbbells down to starting position. Continue.
Side Plank with Hip Dips: Start in forearm side plank on your right side with your right elbow directly below your shoulder and your body in a straight line from left shoulder to your feet. Using your side obliques, lower your hip down then raise it back up. Your upper body should remain still. This is one rep. Complete all reps then switch to your left side.
Sumo Squat with Shoulder Press: Holding a pair of dumbbells, stand with your feet slight wider than hip distance apart, toes pointing out to the side. Put your dumbbells at shoulder level and lower into a squat. As your rise, press your dumbbells up overhead until your arms are fully extended. Lower back down to a squat while also lowering your arms to shoulder level. This is one rep.
Bent-Over Rows: With a dumbbell in your left hand, kneel over the side of a bench with your right arm and right knee on the bench and a straight back. Raise the dumbbell up to your side until it reaches your ribs. Lower back down until arm is fully extended. Complete all reps then switch to the opposite side.
Leg Lifts: Lie on your back on top of a mat. Raise your legs straight up in the air. Slowly lower your legs back down until your heels are 1-inch away from the ground. Continue and make sure to keep you arms and shoulder blades flat on the mat.

And there you have it – another fantastic run and strength workout in 30-minutes.

Don’t forget to stretch!!

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