Beginners and Beyond

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Weight Training, Ab Work, and Tapering: WTH Should I Do? (Read 128 times)

    I'm running my first marathon on March 1. My plan (4 Months to a 4-Hour Marathon) doesn't mention what to do about weight training and ab work during that time.

     

    Three times per week, I do three sets of fifteen reps of each exercise, except for the wall sits and bench step-ups. (I do three sets of wall sits and three sets of ten reps of bench step-ups.) This is my current weight-training routine:

     

    chest: 55 pounds on the chest press machine or flat-bench presses with 25-pound dumbbells

    shoulders: overhead presses with 12.5-pound dumbbellss

    back: 55 pounds on the lat pulldown machine

    triceps: 50 pounds on the pulley machine for flat or V-bar pressdowns

    biceps: curls with a 25-pound straight barbell

    legs: 120 pounds on the leg press machine

           40 pounds on the leg extension machine

           80 pounds on the hip adduction machine

           45-50 seconds for a wall sit

           deadlifts with 30-pound dumbbells or a 70-pound barbell

           65 pounds on the seated leg curl machine

           60 pounds on the hip abduction machine

           bench step-ups with 20-pound dumbbells

    calves: toe presses with seated leg press machine set to 120 pounds

    shins: heel presses with the seated leg press machine set to 120 pounds

     

    Would it be wise to continue to do this while tapering?

    Lynne's Kids 5K 11/22/12 - 25:22

    Jerusalem Marathon 03/01/13 - 4:53:34

    Cambridge CityRun 5-Miler 04/07/13 - 42:21 (8:36.9 improvement over 2012)

    Boston's Run to Remember Half-Marathon 05/26/13 - 2:10:48

    Newton 10K 06/02/13 - 57:01.9 (9:12.1 improvement over 2012)

    B.A.A. 10K 06/23/13 - 1:03:24

    Lynch/Van Otterloo YMCA Firecracker 4 07/04/13 - 45:24

    Weston 5-Miler 07/18/13 - 52:16.6

    Mass Ave Mile 07/21/13 - 8:07

    B.A.A. Half-Marathon 10/13/13 - 2:13:54

    Bill's Pizzeria 5K 10/27/13 - 27:53

    Fattman Chilly Cup Half-Marathon 11/10/13 - 2:28:39

     

    Upcoming Races

    Marine Corps Marathon 10/26/2014

    xor


      Skip it the week before you race.  Do it for the other week(s) of your taper.

       

      Live long and prosper.

       

      LRB


      Dreamer

        I cut out weight training about 4 weeks out from my first marathon.  As a matter of fact, I barely did anything except run, eat and sleep!

         

        I don't know if it hurt anything or not, but I was dialed in on the big prize those last weeks, and I suppose a little paranoid.  Wink

        "Training is not always fun, but it should always be rewarding."

        RSX


          I love going to the gym so kept lifting through my tapers, except the last 2 weeks did it less intense, and stopped 3 days before.

            During marathon taper, I'll also do weight training taper. I still do it, but with lighter weights. And no real weight training leg work the last week before the marathon.  Smile

            Marathons are habit-forming...

            "I can do everything through Christ, who gives me strength."

            Philippians 4:13, NLT

              Thanks for the input, everyone!

              Lynne's Kids 5K 11/22/12 - 25:22

              Jerusalem Marathon 03/01/13 - 4:53:34

              Cambridge CityRun 5-Miler 04/07/13 - 42:21 (8:36.9 improvement over 2012)

              Boston's Run to Remember Half-Marathon 05/26/13 - 2:10:48

              Newton 10K 06/02/13 - 57:01.9 (9:12.1 improvement over 2012)

              B.A.A. 10K 06/23/13 - 1:03:24

              Lynch/Van Otterloo YMCA Firecracker 4 07/04/13 - 45:24

              Weston 5-Miler 07/18/13 - 52:16.6

              Mass Ave Mile 07/21/13 - 8:07

              B.A.A. Half-Marathon 10/13/13 - 2:13:54

              Bill's Pizzeria 5K 10/27/13 - 27:53

              Fattman Chilly Cup Half-Marathon 11/10/13 - 2:28:39

               

              Upcoming Races

              Marine Corps Marathon 10/26/2014