StrengthBasedRunner wrote:
I never run hard the day after a lifting session. My morning run after a leg workout would be a recovery run which last between 1h and 1h20. So I don't think it would mess up with my strength gain.
I meant running IMMEDIATELY after heavy strength. I would not do that since it switches OFF the anabolic processes enable by heavy stuff and turns eventually ON the more catabolic and stress-related processes. How long to wait? That depends on how long period you would like the anabolic processes to continue. Based on how you describe the strength workout, it is a big workout with a lot of heavy or explosive stuff that really turn on the naturally anabolic processes.
I know this is important for muscle growth which I presume is not what you try to gain. I don't know if the same is important for development of force, including neuromuscular activation.
I do not think this strength session needs any recovery run. That your plan needs a recovery run that day, for sure that can be the case. I would split them up.
Actually I just checked and I guess I talk about the "anabolic window" theory. It is said to last just 30 minutes after strength training. The protein breakdown is hightened due to training, but the buildup is larger. One important thing is to eat protein and carbs immediately (or even during the training if possible) to maximize the protein buildup and replenish glucogen storages. If the window is just 30 min the recovery run could happen quite soon after that