25 In Fitness/ Running

Jelly Legs Workout

Hello hello! Happy Friday!! Today’s post is pretty simple, I’m worn out from the week! But, I’m linking up with Jilly Conyers today!

Did you check out the latest blogger feature, and leave her some love? She’s fantastic, and I hope you enjoyed reading her answers as much as I did! I think everyone can learn something new, no matter what stage in your fitness journey you’re on.

Tonight’s workout was a doozy, and I did my best to draw it up for you so that you TOO can go kick butt in the gym! As you know, my strategy for my next half involves less milage, and more strength training. I’m planning on running twice during the work week, a long run on the weekends, and one or two strength training and speed days in between.

I wasn’t feeling super great at work yesterday afternoon but I opted to still head to the gym and try to sweat out whatever was getting to me. It actually worked, and when I came home I felt a little better and then slept like a baby!

I had planned on doing a 5-6 mile run at a steady race pace, but decided I would challenge myself and do speed intervals followed by some strength training! When I finished my workout, I jumped back on the treadmill hoping to add one more mile but my legs felt like jello and I knew I was done! Thus, the Jelly Legs workout.

Here’s what I did…approximately.

easy leg strength workout

It may not be much to some of you, or it may be a lot, but either way I was sweating up a storm and my legs loved the combo of sprints and a little bit of lunge and squat action! My run totaled 4 miles. I tried to remember what setting I had it on because I know that’s easier to duplicate instead of the pace. But if you’re interested, 6.7 mph is about an 8:57 mile, 7 mph is around 8:34 I believe, 7.2 mph is 8:20, 7.4 mph is 8:06, 7.6 mph is 7:54, 7.9 mph is 7:36, and 8.0 mph is 7:30 pace. You can find more HERE.

I know I’m going to feel it tomorrow. I also know that my theory of taking an extra rest day is more than accurate for me. My legs felt AWESOME during the run portion. So fresh and light and ready to go. I haven’t run since Sunday. Everyone’s body is different, but I definitely perform best when I’ve had enough rest and haven’t over-run myself.

Just for fun, here are a few articles I found with great info on running and strength training:

Balance Running & Strength Training – Runner’s World
“Strength training can help you run faster, longer, and more efficiently.”

The 4 Best Strength Training Exercises for Runners – Competitor
“If I had to pick just one strength training exercise for runners, it would be body-weight squats.”

Strength Training for Runners – Active
“The old believe that runners don’t need to (and shouldn’t) lift weights is outdated…”

Speaking of training, have you guys seen the medals for the Little Rock Marathon and Half this year? They’re fantastic!



And yes, you’re seeing that correctly. LR Marathon is known for having HUGE award winning medals. Even the half medals are ginormous compared to the usual size! The marathon medal was almost enough to make me want to sign up for the full, but I know I’m not ready for another! So, I’m rocking the half again. And for comparison, the half medal is probably the size of my entire hand spread out. The race has a cap on it and spots are going quickly! Be sure and register soon if you’re interested!

That’s about all I’ve got today, folks! This weekend I’ll be prepping some fun posts for next week including a few recipes, a headband giveaway, a banjee wristband giveaway, and my playlist for January!

What are you doing this weekend? Do you strength train often? Would you be interested in running the Little Rock half or full? Are you on Google +?

You can follow Sweet Miles on Google + here! If you haven’t already made a Google + page for yourself, I highly recommend it! I work with SEO as part of my day job, and all of the current research is saying that sharing your information and participating in the Google + communities is huge for search engines. Just a little tid-bit to think about 🙂


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  • Reply
    jenn @ runnderlust
    January 17, 2014 at 12:56 pm

    Thanks for sharing the strength training links! Motivation for the day for sure!
    jenn @ runnderlust recently posted…#megsmilesMy Profile

    • Reply
      Sweet Miles
      January 18, 2014 at 4:31 pm

      Jenn- Glad they were motivational!

  • Reply
    January 17, 2014 at 3:36 pm

    What a great workout! I love mixing it up on the treadmill, because I dont get as bored! Maybe I’ll be able to do it this weekend! I plan on running at some point; hopefully tomorrow! The Seahawks play on Sunday so I’ll be in the zone for that! Happy Friday!

    • Reply
      Sweet Miles
      January 18, 2014 at 4:29 pm

      Tara- Thanks! Woohoo! I guess you better run, huh, didn’t you just pick out a MARATHON to train for?! 🙂

  • Reply
    Patty @ Reach Your Peak
    January 17, 2014 at 3:42 pm

    this does look like a doozy! Great workout!
    Patty @ Reach Your Peak recently posted…My First Hot Yoga ExperienceMy Profile

    • Reply
      Sweet Miles
      January 18, 2014 at 4:28 pm

      Patty- Try it out! I’m about to pop over and read about your hot yoga! I’ve always wanted to try it!

  • Reply
    Tara @ I'm Fit Possible
    January 17, 2014 at 3:49 pm

    Those medals are amaze-balls. I like how this workout doesn’t require a ton of equipment, so it could be done at home (or in my case) a hotel gym. Cheers!

    • Reply
      Sweet Miles
      January 18, 2014 at 4:28 pm

      Tara- Hahaha yes they are! I agree, I’m pretty sure I don’t know how to use 75% of the machines at the gym 🙂

  • Reply
    Wendy Bottrell
    January 17, 2014 at 4:04 pm

    Always enjoy a good legs workout! Mine was yesterday. Thanks
    Wendy Bottrell recently posted…Free Gluten Webinar with Dr Tom O’BryanMy Profile

    • Reply
      Sweet Miles
      January 18, 2014 at 4:27 pm

      Wendy- Good job! What did you do for yours?

  • Reply
    Jill @ Fitness, Health and Happiness
    January 17, 2014 at 6:07 pm

    Second to running strength training is one of my favorite things to do! Pinning the workout. Looks like a great one!
    Jill @ Fitness, Health and Happiness recently posted…Benefits of Maca PowderMy Profile

    • Reply
      Sweet Miles
      January 18, 2014 at 4:26 pm

      Jill- Thanks Jill! I used to do a lot more strength training a few years ago, but running just sort off took over my regimen full time!

  • Reply
    Katie @ Daily Cup of Kate
    January 17, 2014 at 6:47 pm

    Love the workout! I am going to try this tomorrow (If Im feeling better!)

    • Reply
      Sweet Miles
      January 18, 2014 at 4:25 pm

      Katie- Yay! Let me know how it goes! I never know if “my” workout is actually something someone else would want to do! I hope you feel better! I woke up this morning and felt a little off, all of this weather changing is tough!

  • Reply
    Nicole @ Work in Sweats Mama
    January 17, 2014 at 8:24 pm

    Jill is great! Can’t wait to check out her blogger feature. I’m a bit behind in the blogosphere after a crazy week at work. Thank goodness it’s the weekend. And a long weekend! Too bad I have to get on a plane Monday afternoon for a business trip. Looking forward to some California sunshine, but I’ll definitely miss my girls!

    • Reply
      Sweet Miles
      January 18, 2014 at 4:24 pm

      Nicole- I agree!! I love reading her blog 🙂 Yikes, good luck traveling and getting caught up, that can be so exhausting for sure! Have fun in Cali!!

  • Reply
    January 17, 2014 at 9:02 pm

    Your workout looks intense! Good job! That marathon medal looks huge!

    • Reply
      Sweet Miles
      January 18, 2014 at 4:23 pm

      Meranda- Ha, thanks! It is HUGE for sure!!

  • Reply
    January 18, 2014 at 12:23 am

    My best friend is running the full and I’m pretty excited for her medal. She’s moving overseas a few months later and I think we’ve already established she definitely WON’T be packing that thing with her! I was almost disappointed when looking at the half medal because it is dwarfed by the full…but it really is a decent size and I’m so excited!

    • Reply
      Sweet Miles
      January 18, 2014 at 4:23 pm

      Bree- That’s awesome! I know several people who ran the full last year, and the medal is SO heavy! Don’t be disappointed, the half medal is still WAY bigger than any other half you’ll ever run 🙂

  • Reply
    Tina Muir
    January 18, 2014 at 4:20 pm

    Awww love this post! I am so glad you commented on my blog and I found yours! I love it! I find that strength training helps with my training so much! I know I would never have run half the races I have without it. Makes you so much stronger! Looking forward to supporting you in your future races! Those medals are awesome.

  • Reply
    January 18, 2014 at 5:28 pm

    I will have to take the challenge and try this. After a tough leg day, I think it’s safe to say that I WILL have jelly legs! 🙂
    Katherine recently posted…Homemade Carrot Soup!My Profile

  • Reply
    Ashley @ Snow Cream and Syrup
    January 18, 2014 at 6:24 pm

    Google+, huh? Interesting, seeing as google is the biggest search engine, that they would prioritize their own social network. But I guess they have that privilege!

    I’ll go out on a limb and say that I actually do like Google+ as far as the features available and the layout, it’s just that nobody uses it quite as much.

    Thanks for the tip, though, I”ll have to check that out.
    Ashley @ Snow Cream and Syrup recently posted…Ski Day, Workout UpdateMy Profile

  • Reply
    Diatta Harris
    January 19, 2014 at 3:54 pm

    I most definitely strength train 3 days a week with my personal trainer and coach. I also do sprints and a variety of ab exercises. They keep me busy!!!! I am on Google+ (Diatta Harris) but still don’t really get it.
    Diatta Harris recently posted…Misty Copeland Breaking Ground – Ballerina AthleteMy Profile

  • Reply
    Anna @AnnaTheApple
    January 20, 2014 at 11:11 am

    Yep strength training is SO SO important. It’s the main reason I got injured. Lack of strength in my glutes, meaning muscle imbalances and overworking muscles that couldn’t take the pressure.
    Now I strength train at least twice a week. And it’s all about the squats!!
    Anna @AnnaTheApple recently posted…Well that was good a idea…My Profile

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