108. strong is fast.
Endurance running has typically involved logging many, many miles, and not so much emphasis on strength training. It makes sense that we runners wouldn't want to carry extra pounds, even in the form of muscle mass, over a race of 26.2 miles. Recently however, strength training is starting to earn it's place in a training regimen. Luckily for me, because I love it!
For my first three marathons, I did almost zero cross training, except for Spinning. Last year, for my fourth marathon, I worked with weights 3x per week almost consistently through my whole training season. I plan to do that again this year. On Wednesdays here, I'll plan to share some different routines I'm playing with. I'll still be doing our StudiOne FitCamp workouts, with a few bonus workouts, targeted specifically to running, sprinkled in each week.
Today, I made up a quick little circuit and completed it before a short run with a friend. The weather was so nice here in Tulsa today, I just couldn't resist a bonus run (that ended up being hot and windy!).
Spend 6 minutes on each circuit, moving through as many times as you can.
- 10 burpees
- 20 curl to press
- 30 leg lowers
- 10 single arm clean and press
- 20 each arm shoulder taps
- 30 total plank hip twists
Either repeat the two circuits or I chose to run 13 30 second sprints (30 second rest between each).
I met my friend Mary after her work to do a quick run around downtown. She's a little bit faster than me so I reached out to her to occasionally have a bonus run at her comfortable pace which is a little uncomfortable to me. It was windy and hot! But it felt good. 3.77 miles @ 8:33 pace.