Yesterday I had a really good workout at The Lab. I started with a dynamic warm up (Knee Pulls, Anterior Reach, etc.) to get my blood flowing and muscles loose. As I expected, the agenda included lower-body work via Supersetted Lunges and Squats, but Mr. J changed it up on me (he caught the previous blog) by incorporating Rear-Foot-Elevated Split-Squats and Dumbbell Squats with a 10-pound increase per set (3x12). I kept eyeing his watch because sometimes I wish he didn’t make me do so much lower-body work, but in all honesty, I can’t complain.

All of my strength gains throughout the past two months have really proved beneficial for my running performances. For instance, I ran a 10-mile race about three weeks ago. My average pace was 7:41 per mile and my final time was 1:16—that’s an hour and 16 minutes (and fourth place for my age group). Not bad, considering my goal was to finish in 1:20. I felt really solid, and the best part, I wasn’t that tired when I crossed the finish line. To qualify for the Boston Marathon, I must maintain an 8:24 mile pace. So far, so good.

Aside from leg strength, Mr. J has really focused on improving my core, which is essential for runners—any athlete, really. You need a tight core—Kellen Winslow will even attest and assure you about that. Your core is called that for a reason. It’s where you generate all of your power, and it helps you stabilize and maintain efficient form, which especially comes in handy when you’re tackling a hill during a race. My favorite core exercise of the session was Jackknives using TRX straps (feet in straps, hands on ground, bring feet to hands without bending legs).

Following the strength workout, I ran eight miles, which were slow and easy. Today’s a rest day in prep for tomorrow’s 5k race, which will serve as my speed training. To make sure I’m nice and loose, I’m doing yoga after work. Yes, yoga. It’s absolutely invaluable for all athletes—even the Cincinnati Bengals do it. Forget about any preconceived notions you may have. I don’t sit in a room with incense burning while listening to spiritual music. I practice Power Vinyasa, and it’s far different. Think “power yoga” performed in an 85-degree room. Basically, it’s non-stop movement in a pool of sweat, and I highly recommend it for runners. Awareness isn’t the only thing I walk away with; strength, balance and most importantly flexibility. Not that I ever really neglected stretching, but I previously didn’t understand the value of flexibility for athletic performance. Runners often experience tight hip flexors, brought on from repeated forward motion. I do a lot of hip openers, like the Pigeon pose, which makes me loosen up a lot. The day after I always feel like I can run faster. To prove how fast it makes me fly, I’ll report back my 5k result.

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