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

How Do You Stay Consistent With Workouts? My 3 BEST Strategies...

A few months ago I wrote a newsletter about how I had exercised 111 out of the past 113 days. Since that newsletter was sent on December 2nd, the only day that I have not exercised was Christmas. I don't say that as a flex in anyway, and trust me, not every workout is 'hard'.

Yesterday I my workout was the bike for 30 minutes, never got my heart rate above 120, and stretched for 20 minutes afterwards...it's okay to have easy days people.

What I'm getting at is that to achieve consistency you need to have one overlying skill.

A plan. Specifically a 3-piece plan.

What's a 3 piece plan? Ah, so glad you asked.

Casey LeeJanuary 22, 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