LogYourRun

rcblu2 says:

Swim and bike for cross training. For strength, I do squats, calf raises, and pushups and pullups a few times a week. I like the idea of using my own body weight for building strength.

tigerblue2 says:

For strength, I do circuit training which incorporates some hand weights and a lot of body weight training with cardio. (I have several Jillian Michaels' dvd's that I like for this). Because I'm small and slim, I need some cardio everyday to burn calories so I can eat moderately!

For cross training, I swim and bike. For active rest days I walk.

KathyStenson says:

Before I started training for this race, I used to do step classes, lift weights at the gym, and a boot camp class.

I need to do more strength training to firm up my upper body (got a little jelly roll lingering) and build core strength. I woke up early yesterday morning and decided to go to the gym, really glad I did!!! Feeling a little sore today, but in all the right places!!!

When my race is done, I plan to add back in boot camp (the leg workouts were too much the day before my long run) and adjust my schedule accordingly, maybe move a longer run to Sunday...

Nothing beats running for getting in shape and losing those lingering lbs...and I feel so much better because I'm exercising regularly, which was missing from my life for the better part of a couple of years. Plan to stick with it after my race, see what other races are out there and set a new goal!!!

jeep_dog says:

What I do:

Strengthen the core. Push ups. Planks. Pull ups. Chin ups. Kettle ball. A strong core makes for a strong runner.

Your arms drive your legs. It is true. Strength train (weight lift) for upper body. The best for core, muscle strength in upper body, and keeping the cardio-vascular system in tune is what I've called cardio-weight lifting. Super sets or rotation through 5-6 weight exercises that give a specific muscle group a break but use another one (opposing muscle groups). Keeps your respirtation up. At the end of the super set, a break based on target heart rate, then back at it.

I've also used x-train days for rest (if needed). I have only 2-3 rest days built in my training plan where I know that I'll need them (based on experience). Otherwise, about 50% of my designated x-train days become full rest days to allow for healing. A kinesiologist told me earlier this week "rest IS working out." For someone very active, this is a very true statement, since your body is rushing (working hard) to repair and refit during that small amount of down time.

(I forgot to mention that between last three years, I've flipped twice. 2009 I was a marathoner, long miles, lean at 193 lbs. 2010 I was a weight lifter - all runs done in the gym on a TM and no longer than 3 miles but very fast speed such as 9.5 or 10 that equated to 6:30 or something like that per mile. Got up to 211 lbs. This year, back to marathon and ultra marathon, sustaining upper body but not doing any bulk or replacement of muscle mass the body is shedding for the endurance/distance - and down to 196 pounds. My shoes are rejoicing.)

Post edited by: jeep_dog, at: 2011/11/17 09:54

johnnyk8 says:

I do biking or elliptical if a bike is not around.

Resistance training is on the menu every afternoon (except Sunday). Everyother day it's core but on the non-core days I'll lift weights. Like a weight lifter, usually involves lots of grunting and gritting.

Here is an example of a chest and tri lifting day from last week.

===============
Plenty of Discomfort Today

Weight in dumbells for each arm.

Chest Press 75 lbs 10 x3 85 lbs 10 x3 95 lbs 10 x3

Shoulder Press 40 lbs 10x3 45 lbs 10 x3 55 lbs 10 x3

Inclined Press 55 lbs 10x3 65 lbs 10 x3 70 lbs 10 x3

Dips 25,25 and 60

Pushups 15 each side with one hand on ball x4

Delt Lifts 25 lbs 10 x3

Heaves 45 lbs 10 x3

Pec fly 35 lb 15 x 3

The heartrate was through the roof on this set.

I'm grabbing 100 lb dumbells next week for sure. If I can hoist them once they're all mine!
===============

On Fridays I do a Total body workout which usually includes tons of pushups (300 - 500) lots of planks, lunges and squats, prone cobras and swissball torture. I call it the cirque de soliel day. SUPER INVIGORATING!!!

I mix it up A LOT and find that these sorts of routines really make a difference in my training. es I build a great deal of strength but its the mental edge you attain from knowing that you can to 500 - 600 pushups between sets of crunches and planks. Nothing is impossible!!!

Sorry I get really jacked about this sort of stuff. Nothing better than dropping a set of dumbells on the floor after you do a set and the Earth shakes afterward. I guess they call it "BEASTMODE".

Note - benchpress is cool, curls are cool. CORE KEEPS YOU HEALTH AND SAFE FROM INURY.

I've been at a steady weight of 170 lbs for 3 years now down from 255+ feeling good.

Post edited by: johnnyk8, at: 2011/11/18 10:27

Post edited by: johnnyk8, at: 2011/11/18 10:31