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| Weight Training (Read 345 times) |
XCRunner21 |
posted: 6/5/2008 at 5:37 PM |
I just my summer training this week (man, i hate base work lol) but I decided to weight lift along with running too
Does anyone else do this and if so, what kind of training do you guys do (i.e. squats, bench press)? |
Goals:
3 mile- break 16:00
2 mile- break 10:00
1 mile- break 4:45
Run my first Triathlon- done
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posted: 6/5/2008 at 7:59 PM
modified: 6/5/2008 at 8:03 PM |
Have been doing both for a while and last year running about 20 miles a week (sometimes more) and lifting 3 or 4 days per week.. (tho currently I'm rebuilding my running)
I focused on the core muscle groups (butt, back, chest and a little bit of legs and squats). I found that if I lifted heavy for upper body and lighter with more reps for lower body it didnt effect (actually enhanced) my running. If I went heavy on legs with squats and other such lower body work, I had a hard time running the next day. I personally think that lifting is a great enhancement to running and encourage runners to do some strenght training. |
2009 RUNNING GOALSs
-40MPW average
-5K time of 23:59 or faster
-5 Mile time of 42:59 or faster
-Half Marathon - 1Hr 59mins or faster
-Run The Baystate Marathon (October 2009)
2009 weight to 135lbs (down from current 147lbs - but ultimately weighed 167 before I started running)
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posted: 6/6/2008 at 11:46 AM |
I usually lift at least twice a week. I concentrate on mostly on upper body and core, although I do throw in the legs now and then. I don't love lifting weights....but I do love the results. I find I run so much better with my core now than I did before. I use strictly free weights at home, nothing fancy. Some of what I do, crunches, plank, reverse crunches, tricep kickbacks, tricep dips, push ups(still one of the best upper body workouts), bicep curls, lateral raises....just a few for ya!
CC |
Pain is temporary...quitting lasts forever.
-Lance Armstrong
Goals:
PR marathon in 2009
PR half marathon in 2009 |
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| view log Bif! Bam! Pow! |
posted: 6/6/2008 at 3:29 PM
modified: 6/6/2008 at 3:31 PM |
I try and lift 2x per week
I rotate what kind of lifting I do depending on where I am. So during base building I lift to build muscle (higher weight, fewer reps) During stamina I lift to build stamina, nearing peak time, I just try to maintain
For lower body I do barbell squats and then rotate through other exercises like lunges or piriformis cursties and hamstring curls or deadlift. Some are to build muscle, others are old PT exercises that I like to bring out periodically for maintenance.
I usually pick 4-6 upper body exercise, focusing on compound stuff (pullups, dips) with a few isolation exercises.
and I alternate active core (like crunches) with stability core (like planks on a aero cushion)
Of course this is mostly in theory as I have to miss a session if either kid is sick or (lately) if my crappy gym decides to cancel daycare. |
Beware the Pink Boxing Gloves of DOOM!
"It's not enough to bash in heads, you've got to bash in minds" - Captain Hammer
2008 Goals New PR's in 5K 10K HM, M What now?
I failed the 12 minute run in 11th grade... |
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