Meb’s Strength Exercises – Part I

Jannine Myers

I read Meb Keflezighi’s book a few months ago; it’s called Meb For Mortals, and it covers what Meb believes are the key components of successful marathon training. One of the chapters is devoted to strength training and Meb shares why he believes it’s one of the most important things a runner should do. Like Meb, I also believe that strength training is critical, and especially for females since we are more prone to osteoporosis than men.

I think one of the main reasons that many female runners don’t do much strength training is because they’re reluctant to spend additional time – outside of running – working out at the gym. That’s why I like Meb’s approach to strength training; he chooses to do exercises that a) are most beneficial for running efficiency, injury and age prevention, and fat loss, b) can be done at home, in minimal time, and c) require minimal, if any, equipment. Strength training for runners does not have to involve pushing multiple sets of heavy weights; on the contrary, a few daily calisthenic-type exercises is all that’s needed.

To demonstrate what a “brief” daily strength routine might look like, I’ll show you some of Meb’s exercises in the videos below; keep in mind that you would need to do at least 10 to 20 repetitions of each exercise shown.

Check out next week’s post for Meb’s Strength Exercises – Part II

Honey Bran Rock Cakes

Jannine Myers

This week’s recipe came about out of necessity – well, sort of. I had a few bags of various types of flour in my pantry, and all almost empty. Rather than dispose of them, I decided to combine them all and bake something that I thought I might like; the end result was what I have decided to call my “honey bran rock cakes.”


Have you ever had savoury rock cakes by the way? With cheese and onion soup mix? They’re delicious! But these honey bran rock cakes are not bad either, and if you’re into healthy then these are definitely the better choice. Made with a good-tasting honey (I used Heavenly Organics Himalayan Raw Acacia Honey), and Bob’s Red Mill Wheat Bran, these semi-sweet rock cakes are great for those of you looking for a healthy snack with a little extra fiber.


1/4 cup brown rice flour

3/4 cup gluten free all-purpose flour

1/2 cup gluten free whole wheat flour

[Note: this recipe is not intended to be gluten free – I just used gluten free flours because that’s what I had left in my pantry; the wheat bran obviously contains gluten]

1/2 cup Bob’s Red Mill wheat bran (or any other brand)

1 tsp baking powder

1/4 tsp baking soda

1/2 cup honey (your choice)

1/4 cup coconut oil (I actually used a little less than a 1/4 cup)

1 egg

1/2 cup unsweetened almond milk



Preheat oven to 375 F.

Mix milk and bran and let sit for at least 5 mins.

Combine coconut oil and honey, and melt in microwave.

Sift together the flours, baking powder, and baking soda.

Combine flour mixture with bran mixture, honey mixture, and beaten egg.

Place by teaspoonfuls on a greased baking sheet.

Sprinkle with shredded coconut and sugar.

Bake approximately 10 minutes.

Allow to cool before serving.

Your Runs Are Helping Others

Jannine Myers

This is just a short post to update you all on some of the things that have been going on behind the scenes with your WOOT administrative team, and it’s also a chance to say “Thank You!”

Those of you who have been members of WOOT for some time now, know how much we like to give back to the community, and thanks to you we’ve been able to keep the momentum going. Because of the awesome response and participation in various events such as the “WOOT Charm” runs, and the “Suck It Up Princess Relay,” we were able to raise $500 within a relatively short period of time. Last week, we decided to donate that money to a sweet baby girl named Noa, from Urasoe City, who desperately needs a new heart (please read about her story here)


Our next project involves a collection of gently-used clothing and shoes (and candy), followed by a visit to one of the many orphanages in Okinawa. Your donations so far have been much appreciated, but we’d also love for you to consider joining us when we visit the children. Sadly, research shows that the majority of children who are placed into orphanage homes do not receive adequate personal and/or loving attention, and consequently suffer from stunted development and learning abilities. So let’s pull together and spend a day with a group of children who I’m sure will likely value the time we spend with them, far more than any material items we deliver to them.

Watch the WOOT Events on our Facebook page for details of our scheduled visit……..

Happiness Jar

Anna Boom

Reading on one of those lists, you know the lists that pop up, “Seven Simple Habits for a Healthy Life” or “How to Make Brownies without Sugar” (it’s not true, do not try this at home), I found one tip that I thought we could use in our running life.

3 Steps for a Happy Running Life”

  1. Save an empty jar, anything will do. When you finish a run, write down one positive thing that happened to you, then put it in your Happy Running Jar. There are days when you are running on water, gliding along like a gazelle, pushing the pace like never before, running the farthest you’ve ever gone. And then there are those days when it really, really stinks and you just don’t even feel like a “runner”. Find one good thing and write something positive anyway: the smell of autumn is fresh, or the sunrise took your breath away, or that you made it out the door, tied up your sneaks and moved forward.
  2. There are no rules to what you add. You found a lovely rock as you tripped down the trail, your child found a piece of stick that looked like a bug. Anything goes!! Keep some scrap paper and pens near the jar so you can easily grab and write before the world zooms back in on you. Origami paper, markers, crayons, you name it.
  3. When you are feeling down, as happens to us all, look through some of your happy moments. Be thankful for all the joy and happiness you can find. These small reminders of your past happiness will bring you back from “the down”. It is a great way to look and see all you have done, all the moments big and small and that it was the journey all along.

If you do make a Happy Running Jar, please share a picture. We’d love to see it and enjoy your journey too.

happy jar