Why you should hop after you run and getting the leg turnover fast!

We did our mile repeats downhill today.  There is a pretty popular hill that a bunch of runners do in Provo where you run a mile that is downhill and there is no point during the mile where you have to stop for traffic.  There are some kind of flat portions during the mile but the majority is a slight downhill… why would we do this as a workout?

To get our leg turnover fast.  We can’t get our legs going as fast on a flat road compared to when we are on the downhill so it helps to build muscles to get those legs moving really fast.  It gives you some confidence when you hit paces with this workout that you didn’t think were possible.  

It sounds like an easy workout but it really worked us over.  By the third mile my legs were feeling very fatigued and ready to be done.  We will probably do these every other week.  

I finished with 10 miles total by 7:15 a.m.  Wam-up, 3 x downhill mile with a recovery jog (shortcut) back up to the start and cool-down.

1st mile- 5:43

2nd mile- 5:27

3rd mile- 5:26

Finished with leg hops… 2 x 50 on each side.  The reason we do leg hops is so that you finish your workout practicing a fast cadence.  Good to end things on a good note and for your body to remember a fast cadence.  These also really help for foot strength.  Try them after you finish a hard run and they will burn pretty quickly.   Great article HERE that can help you to get your cadence faster and closer to 180 per minute.  

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My legs are toast and I will take the next 2-3 days easy and my next hard workout will probably be on Saturday.  

I am absolutely loving doing speed work in my PureDrifts lately but they do not keep my feet warm.  My feet never get cold in any of my other running shoes but I think that these are too light and thin for running outside in the winter.  I’ll save them just for indoor track work and whenever spring finally makes an appearance.  Oh, and a 5k that I am doing in a few weeks.

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Trying to include more veggies back in my life again.  Made a chicken, rice, celery (l leave those crunchy), cooked onions and steamed carrots bbq stir fry with a glass of milk for the good ol’ bones.  

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It feels really good to be home again and back to spending my day reading elmo and

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watching the birds.  

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As you all know, finding money in your pocket is one of the best things in life.  It may only be $2 but when I reached in to my sweater pocket and found this it made me really happy.  

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Are you a milk drinker?  If yes, what percent?

What was your Tuesday run/workout?

At what age did you start exercising regularly?

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108 comments

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I joined my irst soccer team at 3 and played that until 19. Add a bunch more sports around ages 8-10 and I was 6-7 days a week by age 8 or 9 ish.

Today was 10×800! Brutal but rewarding.

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You are so fast its unreal. I can’t even imagine running a mile that fast. You rock.

since my 14 month old drinks whole milk that’s what we have at home now for everyone. Gotta keep things easy. I also love almond milk so I have a lower calorie milk in case someone wants to eat skinny.

I’m going to run 5 miles tonight. Hopefully outdoors but we have a cold front in Miami so this might equal rain. I hope you have a good night Miss Speedy Gonzalez!

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Where did you get Brooke’s headband?? So cute! Does she leave it in? My daughter’s hair (14 months) is constantly in her eyes.

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I got the headband from here:
http://www.etsy.com/shop/Fivegatesboutique
I hope you are having a great day!

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Thank you! I’m checking them out now!

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Where is this hill in ptown and how do I live here now and not know about it?

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Starts at MTC and goes down to the stadium!

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i thought about it for, like, 30 minutes and could not think of it! the mtc hill makes so much sense. #utard

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hashtag is very disrespectful!

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Sounds like an awesome workout. I’m not a milk drinker but sometimes I treat myself to a chocolate milk. I started working out regularly at about 15 years old.

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Skim milk! Today was a quick 4 miler before the snow hits!

http://nyviewsnikeshoes.com

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I’m in Tokyo now and on the road for the next few weeks- your posts really help with homesickness :) thanks for always being so positive.

You’d go bonkers over the snacks and sweets here!!! =]

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I’m on holidays in Niseko from Australia and agree, the sweets and snacks are amazing in Japan. I also love the anticipation of not knowing what you’ve bought until you open it up and taste them!

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Preferably chocolate milk :) but regular I drink skim!
Today I did 5 miles of intervals on the treadmill then some squats and 10 mins of abs
Aside from organized sports my whole life, I started working out regularly when I was 14!

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Never reall drink milk unless I have oreos. Then, milk is a must.

Crossfit (box jumps and deadlifts) is on the agenda for tonight followed by a mile run.

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I love milk. It goes with everything, pizza, sandwiches, cheese pies.

I started at the age of 7. My parents send me to a swimming pool. Then I played basketball, volleyball and tennis. Now I m walking fast, do some weights and yoga.

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What is a cheese pie? I must have one.

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I thought it was a universal recipe but I guess it is just in Greece:)

There a recipe

http://greekfood.about.com/od/filledphyllopies/r/GreekPhylloCheeseTriangles.htm

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That looks amazing! I want that for lunch now…

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I fully understand the importance of running down hills during training. It really does work different muscles and I have a hard time letting the hill take me down…I pull back some. I have to try the hopping on one foot. :-)

1%

Regular exercise…probably at 19. :-)

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Hahah yes! Whenever I find dollars somewhere I forgot I put them I call it “free money” and get excited to buy something with it :)

Leg hops after a hard run? This sounds crazy… but I will definitely have to try it!!

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No milk except on cereal. Chocolate milk occasionally.
3 easy miles and 2 miles sprints.
Your pace is amazing!
I’m working down to 7:30 miles.

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Not a huge milk drinker, except in fancy coffee. Thats how I justify my Starbucks problem…

Todays workout was an easy 30 minutes on the treadmill. Judging by the amount of snow that has come down so far today, Ill be on the treadmill for a while.

I have always run, but didnt start really training until earlier this year, when my PA school rotations started. I need the break!!

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I try to drink some skim milk throughout the week…but usually I add chocolate:)
My Tuesday workout was 10 miles with 2×2 miles at hmp, and core work.
I have been active since age 3 (dancing) and did sports through high school, but didn’t start working out on my own until I went to college.

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I drink non fat milk or almond milk. I swear Chocolate almond milk is the BEST!

Today I intervals on the treadmill in hopes of running a successful 5k in a few weeks.

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I’m not a massive milk drinker but when I do drink it I’m not particularly picky about the percent or type, non-dairy milks fine by me too. I probably started exercising regularly at 16, I was never sporty (bad hand and eye coordination) but I always liked working out.

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I had speedwork it on deck today, and managed to stick it out almost all the way through, even with the windchill being sub-zero. I have to thank you for the constant inspiration to work harder as a runner!

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Skim for this girl!

My Tuesday workout is going to be stretching!! (It counts, no?)

I’ve been a regular exerciser for the majority of my life! Started dance when I was 6 and my legs haven’t stopped moving! From soccer to volleyball to now running, I’ve always stayed pretty active and I am thankful I can do that. Now to just get my eating in check :)

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I hang a bird feeder in the tree right out our front window every winter and my kids watch the birds for hours! We get sparrows, robins, doves and quail. It really is fun!
I started running regularly at 14 when I joined the track team. 18 years later, here I am still running!

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1. Cool that I filled out a website now.
2. Why is your voicemail never activated? Makes me feel like a stalker to call AND text you, so I’m commenting with the masses instead. I have a funny thing to tell you. Give me a jingle at your convenience.
3. This is a test to see if you read these comments.
4. I didn’t read your post.

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LOL. She reads them. She’ll pass the test. She’s a teacher! She’ll definitely get an “A”

There’s a quiz on her post later. You should have read it. :)

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She is the best!

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Great workout!!! My Tuesday workout was run + yoga! I’ve been alternating yoga and body pump just to switch it up and I can’t say enough good things about both. It’s so funny I’m such a creature of habit then I try something new one time and love it and get addicted to that too ha!

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How did you make your steamed carrot bbq stir fry? That looks delicious and simple (my favorite kind of recipes)

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I’d love to know too! Sounds so yummy!!

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That is a really interesting and good idea. I haven’t done a workout on a downhill portion before but I assume you would feel like an unstoppable machine. Actually down hills give me the hardest grief during races…I always feel like I’m going to awkwardly fall down like a goober. (mostly because I have).

I ran on the treadmill today because I am a big baby when it comes to snow.

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The treadmills were all taken at the gym today (and it’s too cold & icy to run outside — hello frostbite warning!) so I did 45 minutes on the elliptical!

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Sounds like a great workout, I hate running downhill! I feel like I have no control. I’ve been working on my cadence now that my Garmin can read it. I’ve been averaging between a 169 and 182.
I am a milk drinker, 1% to be exact.
No run for me today, going to row and do core work a little later.
I’ve been excersising regularly since I was about 15.

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Thanks for your email reply over the weekend! Always good advice :)

1. Not a milk drinker…I put it in oatmeal though.

2. Today I ran 4 miles in the snow! It was so relaxing and fun. I loved it.

3. I played sports since I was a kid…I can’t remember not being active.

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I started playing team sports around 5-6 years old. I still play on a co-ed softball team and might play on a woman’s basketball team this spring.

I only drink lowfat choc milk- I don’t really like regular milk too much.

Tonight is track workout- one of my fave things to do! (Seriously. .lol)

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I LOVE THE LOOK OF THOSE SHOES!!!!!!!!!!!!!!!!!!!! btw, Brookers looks just like my nephew!

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I had a coach that got us going on downhills a LOT. It was super effective. He had lots of seemingly crazy ideas that worked amazingly well.

I was a half-assed figure skater from age 8-12, then a super-lame gymnast from 12-18 (with a couple of other sports sprinkled in), but I didn’t start actually training regularly until I was rowing in college. So…physically active at an early age but regularly exercising from abt age 18.

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I was always a skim milk drinker growing up but now we use almond milk – it is easier on our stomachs!

So glad you are back at home with Brooke! She looks adorable in that headband!

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I am not a huge milk drinker because it is pretty hard on my stomach, but since I have been pregnant I actually do better with it. I almost always drink skim. I didn’t workout today because I am still feeling pretty sick :( Hopefully tomorrow!!! I actually started exercising really young, I was about 12 years old. I always saw my mom walking on the treadmill or doing workout videos, so I started exercising too!

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Have you ever tried smartwool socks? They are the best for those cold days and keep my toes warm on all my negative degree days. One of my most favorite companies ever, Smartwool. A bit pricey, but worth the investment. You should check them out, they make a ton of apparel too. It’s my secret indulgence.

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I second the SmartWool socks – I have a couple pairs that have been keeping me toasty warm (and fairly dry) during this bitter cold/snowy winter. They also make sports bras, undies, tights etc. I have a bra and running undies that I love – very comfy.

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I third the SmartWool socks! They’re a definite must in Wisco! But I did not know they made bras and undies!! My buns are always chilled!

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Haha I didn’t start being consistent until the last couple of years. Unless you count cross country season during high school :)

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I LOVE milk and my husband is lactose so he thinks I am crazy. I sneak gulps straight from the gallon jug. Shhhhh! Oh and skim milk or almond milk.

I overslept today and did not get my workout over in the morning. It is next to impossible for me to workout after work, but I think I am going to try.

I started exercising regularly last year so at 30. Being going strong for 9 months!

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I drink almond milk, which I love. I don’t even remember what normal milk tastes like (I became lactose intolerant in my 20s)

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I love my cute little husband in the back of your running picture at the field house just coaching the drill team. Haha!

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I drink 2%- it’s a good compromise between my bf’s preferred whole milk and my preferred skim :) I loooove vanilla soy milk, it tastes like a milkshake! but too expensive (and unnecessary) to buy often.. haha

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I drink almond and coconut milk. I like them so much better than dairy!
I started sports at age 5, but I started actually working out every day in college @ 18.

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2% for life!

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You are so speedy -I’m insanely jealous! I will definitely be hopping after my next run :)

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I planned on cycling at 5:45 this morning but the roads were awful and still are 14 hours later! :-( So I didn’t go. I started exercising regularly in April 2012 after an on again off again running history (ran cross country 7-12) and then didn’t run in college more than 5 times…(whoops!) happy to be back at it! Your mile repeats inspired me to do some by the end of this week. Happy Tuesday! :-)

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I don’t drink milk by the glass, only occasionally in cereal and milkshakes.
Did p90x plyometrix (for 15mins) & cathe kickbox. (Still healing a foot injury so no run. Can’t even walk very well either. Sad.)
Ive always exercised but I became really consistent (6x a week) when I had kids.

Brooke’s cheeks are so adorable. She is a beautiful baby.

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I like 2% milk if I’m just drinking it, but if I’m using it for cereal, I’m cool with skim or 1%.
That’s so cool that you did this downhill mile repeat workout! Never really thought about using a downhill for repeats!

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I usually only use almond milk – I hate milk as a kid and was forced to drink it at dinner, so I think it was pretty scarring ;-)
As for exercise, I was an active kid activity-wise (dancing, soccer, field hockey, etc.) and took gym most of high school, but I didn’t start ‘working out’ on a regular basis on my own until I hit university.

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I used to do all my strides slightly downhill for quicker turnover too! Will try hops once I increase my “speed” work!

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Despite being forced to drink milk every single night growing up, I must say I am not a fan. Almond milk isn’t too bad though!

I have never heard of doing a downhill workout to build turnover, but it seems like a great idea! Now to try it without face planting and rolling down a hill :)

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Brooke looks adorable in that picture! I like to drink unsweetened almond milk. I think it is delicious! My Tuesday night workout was 6 miles with hill repeats! Woohoo!

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Crazy fast!!!!! Great job on the workout!
I use to drink milk and then I switched to almond milk for GI issues and I always buy the unsweetened.
I started regularly exercising at 17 years old to lose some weight for prom haha.
Today I did 4 miles with hills and speed.

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HOW DO YOU RUN THAT FAST. Holy cow girl!!! I am not a milk drinker. I had an intolerance to it as a baby so I never drank it, and the taste grosses me out now!

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Definitely a milk drinker–it’s my favorite post-workout drink! I prefer skim just cause I’m used to it.
Mile repeats downhill is such a good idea!!! I’m going to have to try that!

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Never thought of doing mile repeats downhill, may have to try that! Although I am a treadmill runner except when race training (currently am not), on vacation, or the weather is perfect!
Not a big milk drinker, but when I am I drink skim. I just started adding unsweetened almond milk to my breakfast protein shakes and it is good!
Ran 7.5 this morning. It was supposed to be a slow run, but I stink at truly slowing my pace. Ran it in 8:07 m/mile. Oops! I also shoveled our front walk and driveway twice today, does that count?

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Oh, and the leg hops–I’ve gotta remember to do those, too! I need to build my foot strength because I’ve got chronic plantar fasciitis. :/

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It’s actually kind of a joke to my friends and family because I love milk so much. I can literally drink it with any meal or anything. My mother-in-law thinks I’m crazy because one time I was drinking milk and eating green pepper slices at the same time…she didn’t get it :)

My work out today was 25 minutes on the elliptical and 15 minutes of weights during my lunch break at work!

I started exercising regularly in high school because I played a lot of sports, and then again in college because I gained weight, but didn’t really start running and working out the way I do now until about 2.5 years ago. Going strong ever since – no pun intended ;) Happy Tuesday and happy you’re back in Utah with the fam and Brookers!

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I quit drinking milk in about 8th grade (after my mom made me drink curdled milk). I don’t even put it on cereal!!!
I love that headband Brooke is wearing!

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I LOVE milk! You gotta go with 2% or whole in my opinion – anything less than 2% just tastes like water!

My run today was 10 miles with a 5 mile fartlek/tempo in the middle.It was a great workout!

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Thanks for the hopping tip!

I drink skim milk but lately I’ve been drinking soy milk and I really like it! Especially for smoothies.

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I only drink milk (2%) after a long run, with banana nesquik powder – it’s delicious.

My Tuesday run got derailed by work lasting forever and a whole bunch of snow.

I started exercising regularly in high school when I joined the cross country team.

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I’ve always been a milk drink, now it’s usually soy or almond. And it’s a good thing because today’s workout was going to be an easy 5 miles followed by Pilates… until I tripped after the first mile! I went down really hard, scraped both hands and knees and hobbled home with blood dripping from my right hand :( I have become a total klutz, so I’m glad all these years of milk drinking and running have made my bones strong!

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I love light vanilla soymilk! Don’t like milk because I think I’m a little lactose intolerant….

I started exercising regularly in middle school, by running cross country, and developed some laziness when I started college but back at it again!

I did a 23:00 5k on the treadmill today as storm janus moves into the northeast and threatens to close down everything :)

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http://foodmatters.tv/articles-1/the-truth-about-calcium-and-osteoporosis

If you drink dairy milk, make it full fat b/c the low fat versions are very acidic and this leaches calcium from the bones. Dairy milk is not a good way to get your calcium and there is evidence it decreases bone density. Why would the country with the highest consumption of dairy have the highest rates of osteoporosis, and other countries (like Asian and African countries) have virtually no cases of osteoporosis. I recommend the movie “Forks over knives” for further education on this!
Peace.

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you are so speedy! i can’t even imagine running a mile that fast. i think you need to become a cross country coach :)

i’m not a milk drinker, but i love using almond milk when i make my oatmeal.

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I love milk- sometimes skim is just what I need :)

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I did a piece on cadence in my blog as well today. It was my homework from having my gait analyzed in 3D last night.

I do not like milk…never have. I’ll have it on my cereal, but that is it.

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Look at you! You cooked!

I love milk so much. I drink more than anyone I know (1%). Milk is one of the few things I always buy organic, btw. Don’t like the idea of the antibiotics and hormones getting into my milk especially since I drink a lot of it – you can’t wash it off!

I ran three miles today about half as fast as you;) I am on my way to fastness though, I’m sure of it!

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I didn’t have a run workout today. I’m starting to ease back into running and yesterday was my first day out in a while. And..I hurt. Tonight’s workout is yoga!

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milk…oh how I do not like it let me count the ways :)….BUT I have recently forced myself to drink chocolate milk as a recovery drink and now I don’t mind it…but only as a recovery drink…and skim or 1%.
I need to start doing speed again!!!
I don’t even know when I started exercising regularly….from 6-9th grade I tried all kinds of sports so it was sporatic working out but in 10th grade I was stuck with bball and running!

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We stopped drinking milk a couple years ago. We drink almond milk and coconut milk. I recently tried hazelnut milk and that is so good too! Took a day off of working out today and made a new recipe – potato leek soup! I was 12 when I started working out regularly. In my 20’s though, it was up and down.

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I ran 6.2 miles and lifted (leg day today). I was 19 when I started working out regularly.

Brooke’s headband is just the cutest!

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I’m 46 and I’ve been running since I was probably 10 or 12 when I saw the Boston Marathon on television. That’s how long I’ve been working out…as regularly as I can.

We drink skim milk. When I first married my husband, back before you were even born (that long ago), he drank whole milk. I bought 2% and each week just bought a lower percent until it was skim. He didn’t notice.

You are a crazy fast runner.

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did my very first interval workout ever today!!! training for half marathon #4 in March. I almost finished it… haha. i’m going to try again next Tuesday. 12×400: you will not defeat me!

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Wowza, you are so speedy! I am definitely a milk drinker. I love all percents but drink 1-2% mostly. I like to go downhill for the same reason…it forces my legs to go so much faster than they can go on flat surfaces and trick my mind into thinking I am fast ;)

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I drink fat free milk, because despite the fact that I’m a runner, I have high cholesterol. Today was a 4-mile run for me, 20 minute warm-up, 20 minute hill workout. Boo-yeah!

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I drink 2percent milk.
I love what you said about running downhill. There’s a mile during my normal route that goes up one way then down back and I feel like I’m flying. I love it. Not easy when I have to use the jogger with my 2 year old but it’s nice to read that there’s some benefit to it. Of course my fastest is 7 min mile lol you prob really do fly going as fast as you go!!!
I’ve always been active was a cheerleader for years. But I’ve only been running last two years. There’s nothing like it.
Today ran with jogger stroller 4 miles. I feel like I lost some fitness over holidays. I’m considering a 10k this month to get back.

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I learnt something today! I have no idea what my cadence is or knew that it was so important. Thanks for sharing that link.
Full- cream A2 milk (but you can always dilute with water). I can’t drink milk without chocolate, though as I’m not that into it. I should get more dairy!

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I MUST try the leg hops. My legs have been feeling like lead. I’ve just come back to running after breaking my ankle. Loving it, except the leaden part!
1. the only milk I drink is soy milk. but usually that’s just in lattes or tea
2. I started working out regularly, when I was 6 or 7? I was a competitive soccer player and swimmer so I was training 5-6 days a week + conditioning. I switched to gymnastics when I was 10 but kept swimming competitively in the summers. Then when I was 14 I was full time dancing 6-7 days a week plus jogging and conditioning. Never did running workouts until I was 27 (I SUCKED at track in school)
3. today I ran an easy 4 miles and forced myself to foam roll afterward

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My Tuesday run was a quick 5 mile run before the snow storm hit. And cleaning the house…always a workout for me.

Love milk in cereal and with cookies.

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I hate the taste of pure milk. The only way I can drink it is warm with honey in the evening before I go to bed. Otherwise I only use it for oatmeal and rarely for cereal. Accompanying a stir-fry? I would never even think of that ;)

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I drank milk a lot as a kid and we drank 2%, but when I got older, I switched to skim and now it’s almond milk.

Yesterday, Bungee and I did 5 hilly miles through the neighborhoods by our house.

I don’t remember when I started doing regular exercise, probably when I started playing sports in elementary school.

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I am a regular milk drinker. I love it. which is a good thing since I live with a dairy farmer!

no Tuesday workout for me- it was a rest day.

I was on and off working out in university, and then started regularly about 6 years ago.

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I do not like milk and often have to force myself to drink a glass of it…I do LOVE soy milk though!!!

I did sprints last night. I do not like them…a necessary evil!! I’m going to try those leg hop things for sure!

I would say 18 was the age-before that i had a case of “the Lazy Bones” and 18 hit and i was off like a rocket, running!! :)

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Whole milk, but who are we kidding. We go thru more gallons of chocolate milk than regular milk in our house.
Tuesdays workout was a power class and a 90minute cycle class.
I started working out about 16. I have belonged to the same gym for the last 22yrs.

Downhills always slow me down in a race. Maybe I should try this workout. I can power up a hill faster.

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I hardly ever drink milk. I eat yogurt all the time, but we rarely have milk in the house, unless it’s coconut or almond.
Wonder if that’s why I’m sidelined with a stress fracture…?

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My mom always had us active from the time I was small. We would dance to music and stuff. I would exercise some at age 12 but I didn’t get serious about running till I was 13 or 14! You go girl! Good work in the great run!

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I’m an almond milk drinker! I never liked milk much and I just use my AM for smoothies now!

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I can’t stand the taste of milk but I did discover CorePower light after one of my races and now I drink that every day. I also put almond milk in my smoothie every morning. I did 3 circuits of planks, wall sits, and squats and as I woke up a little late and had to run my 5 miles outside in negative 5 degree temps instead of at the gym on the dreadmill. BRR!!

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100% of me is a milk drinker.
(Sorry, couldn’t resist.)

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I love milk, could never live wihout it! I buy 1% and drink it by the gallon ;)

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I LOVE milk! I am a milk snob though…..I will only drink whole milk. I love cereal though and if 2% is the only thing available I will put a little on my cereal, but not in a glass.

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I started working out regularly after I graduated college in 2004. Best decision I ever made :-)

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Almond Milk, all the way!

Tuesdays workout was cancelled due to 7″ of snow falling haha

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I have those same PureDrifts!!!!!! got them for $30 on sale :) I agree, they are too thin for winter outdoor running but they are my jam for uphill/incline work

I am not a milk drinker, something about milk and dairy weirds me out. fro yo and some cheeses are exceptions of course :)

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Hi Janae! Long time follower, but not much of a commenter. I had a question about your PureDrifts. I use them too, and love them, but I’ve round recently that as I’ve been using them more for speedwork and distance, my calves and arches have been getting more tight and sore (which I’m surprised at, since I transitioned into them slowly starting at 2-3 miles slowly, and I worked my way down to them from the PureConnects). I was just wondering if you have had any issues with adjusting to the PureDrifts from your PureFlows?

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FInding money is your pocket is always a bonus.
Have you tried smartwool socks? those things will keep you toastey!

*http://expertbrand.com-Performance Apparel for Women and Men*Use the code Expert10 at checkout to save!

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