I started lifting right before New Years as a resolution. It does seem to have slowed down my running progress considerably, but I think overall it is still worth it. At first my lifts were so weak that it didn't seem to make much difference at all, but now as I'm progressing it is starting to become more of a trade-off. I may be more naturally inclined towards strength training than endurance. It seems my upper body strength is already on par with my aerobic fitness, despite putting a lot more effort into the running.
4/2: 3.55mi @ 9:48
very slow run, went to do some strides at the end and my quad started twitching again. It doesn't hurt but feels like one wrong step and it will get strained or cramp up. That happened during my 2nd stride so I just stopped running
4/3:
really pushed myself this day. Did a chest/tris workout I was proud of starting with db benchpress warmup set with 45s, set with 60s, then hit the 70s for sets of 6, 8, 10 then after the last set went straight to 50s as a superset until failure(failed at 10). Felt really good about this since I weight 150lb and only been lifting casually for a few months. Did flys, then dB ohp (light), dips, curls(just to get a pump lol), tri pushdowns then hit the ohp machine and busted out a few sets of 8 at 145 which felt great given it was at the end of the workout. One of my goals is to ohp my bodyweight with free weights and I'm thinking I'm pretty close at this point
all that was around 1-2pm then I still had to get my track workout in. I had planned to mile TT this morning before lifting but called it because of the quad twitching and plus it was windy (15mph, 20-25 gusts). I figured I'd just do a mileish focused workout instead after my lift. Did the workout around 5:30-7:00 on treadmill. Wanted to hone in on 9mph pace or 6:40 pace which what I estimate I'd realistically run for the mile TT since I'm not used to the feeling or pace. I wanted to focus on reducing the rest time slightly between reps since normally on my 400m workouts I jog a full 400m after each rep. This time I did:
400m on 250m jog for the first three then 400m on 100m walk 100m jog after the 4th rep to sip some water
400m on 325m jog for the next three then 200m walk 200m jog to rest a bit and stretch while walking
then did last two 400m on, 400m jog 400m on then went into the cooldown
in total 10 reps at 6:40 pace. Convinced myself I can probably crack 6:40 right now based on this workout, however it was not easy and I was slightly disappointed by how hard it felt. May have been from working out earlier and not being used to the short rests. The last two felt very hard. I felt like I would have needed a 3-5 minute walking rest to crack out any more and my legs hurt as well. would put it a solid 8.5 on the effort scale. I always do my cooldowns on feel, and on a good day they might end up around 9 minute pace. Today's was at 11 minute pace.
Plan to take today and tomorrow off from lifting, tomorrow focus on recovery and try to get a 50ish minute run in at recovery pace. Tuesday planning to shoot for a long run at a comfortable pace, with either some strides or some 200m pickups mixed in depending on how I feel by then.