On my training schedule, Thursdays are rough days because I run a considerable distance and do strength exercises. As a gal relatively new to long-distance training (at least in the 2010s decade), this is a lot of fitness in one day. And with only one rest day, this has proven to take a toll on my body. (Okay, you were right, Katie...) But I'm staying proactive by icing after every run in order to prevent injuries from popping up.
That said, I've been making PROGRESS with my runs!
My hill training is on the up & UP!
If you're just tuning in, I've set my mind to conquer a new running trail near my apartment that incorporates longer, more shallow inclines into my runs. This trail better matches the types of hills I'll be dealing with when I run the Hospital Hill Half Marathon in early June. (can't wait?) Yesterday I ran a total of 4 miles on this trail, and yes, this time I did actually run 4 miles and not 4.25 miles. I clocked the run at 33:25 minutes, reaching a split of 8:21. And this run felt good. I didn't leave it all on the trail, like I feel like I've been doing lately. And the hills are starting to feel a little better. When I set out for yesterday's run, I told myself, "Self, you need to slow your roll. Just take this run one step at a time, push yourself only a little bit, and enjoy yourself."
While I want to push myself to do well in this upcoming race, I'd also like to be able to run many more races, and distances, in the future. This can't happen if I burn myself out emotionally or physically by pushing too hard too quickly. In the last couple of weeks I got big-headed with my 7:30-ish splits and newly reborn blog. I've calmed down and I'm ready to stick with this for the long haul! I'm glad that I listened to Self.
After my run, I did about 20 minutes of strength training in my apartment. I used my yoga mat, two 5-lb. weights (note to Self: get heavier weights), and a set of free apps I downloaded to my iPhone. These are what they look like:
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Channeling the skills of Nostradamus, my buddy Katie over at Peace Love & Oats hosted a guest blogger today with a post about cross training for runners. How very timely! Taylor Ryan at Lifting Revolution did a great job in this post of explaining the importance and true benefits of cross training - especially weight lifting - for runners. After reading this post, and then taking a look at my measly "strength" workout after my run yesterday, I think it's safe to say that I need to be paying more attention to my strength workouts and cross-training days. And I know that I'm weights-challenged, so I'm going to need all the outside help I can get. Let the search begin!
How do you incorporate strength workouts into your weekly routines?
Have you seen results like those listed by Taylor Ryan?