Hi CR....
I was hoping I could sponge your expertise.
I am a planning to run masters track during the winter and summer...1500-3000 and maby even an 800m for fun so I thought I would throw in some weight lifting.
Currently I do weights once a week after my LSD run on Saturday so I can recover and be fresh for a Monday tempo run...My weekly workload looks like this:
Monday : 20-30mins tempo with 15min warm up and cool down
Abs and back routine
Tues: 60 mins eary
Wed: Long intervvals 1000m to 1600m on soft grass
Abs and back routine
Thu: 45-60 mins easy
Fri Shorter intervals....1.5 to 3mins in duration on
soft grass
Sat: LSD of 70 to 90 mins trails, bike paths
*weights*
Sun: rest, light bike or other Xtrain
My weight lifting program is as follows:
I\'m on my third week.
1. Alternating Lunges 2 sets of 15 reps each leg
2. Bench Press 3 sets of 10-15
3. Abs
4. Rowing 2 sets of 10-15
5. Step ups 2 sets of 15
6. Chin-ups 2 sets of 15
7. Abs
8. Seated leg press 3 sets of 25
9. Pull overs while lying on bench 2 sets of 15
10. Dumbell biceps
Followed by lots of stretching
I have emphasized high reps with a managable
weight on specific exercises. One suggestion was to use 30% of max with high reps to do my lifting and go from there. It\'s weird lately my max keeps dropping as I don\'t seem to be as strong with the increased effort on the harder workouts.
And useful suggestions would be greatly appreciated.
Thank you in advance!!!!!