Got out and ran 4.5 miles today around noon at a 9:15 pace. Heat was brutal today of course and direct sunlight was killer. I thought I would get some cloud cover and I did up until mile 3, then the sun ate me up. I will start Hal Higdon's 12 week program on 8/6, so just trying to get some decent mileage in until then. Will incorporate a speed workout for the first time this week also.

I'll throw out some quick vital stats, since I plan to follow the thread and contribute. 37 y/o, 5' 7" on a good day, weighed 152 this am. As the pic may indicate below, I feel alot heavier than 152 when running (and also have a partially torn left quad). I've always been "top heavy", even though I've always trained legs as much as upper. I've dropped about 10-12 lbs in the last couple of months since I've been running and cutting back on the weights. I feel like I need to be lighter. I'm feeling like I'm carrying too much upper body mass.

What I'm struggling with is do I drop the weights completely? I've trimmed down to only doing compound movements for the most part: barbell bench, military presses, deads, squats, straight leg deads, calf work and doing core exercises everyday when I weight train (2-3 x per week, upper and lower on separate days). I'm at a cross roads because I want all of my training and focus to be on improving my run performance, but on the other hand, I'd like to at least retain some upper body muscle.

Diet stays clean, lean meats, vegetables, low carb/grains.

This post was edited on 7/23/18 at 4:56 pm

2 ...

Report Post

Posted by KG6

Member since Aug 2009

10920 posts

Posted on 7/24/18 at 7:41 am to TigeRoots

quote:
What I'm struggling with is do I drop the weights completely

I'm far from an expert in anything, and certainly far from one when it comes to lifting weights. But during my Ironman training, my coaches were pretty big on getting days in the gym....if you can fit it into your schedule. It was a distant second to getting you running or other training in. But they saw a lot of value from an injury prevention aspect. I did it a few times, but was severely pressed for time and couldn't do it regularly. It was a lot of low weight, high rep stuff. Deadlifts, squats, standing calf raises, little bit of arm work, and tons of core work. Core work is the one thing they wanted me doing all the time as it is a pretty big deal in cycling and swimming.

I still can't decide if I want to do the Houston Marathon in January or The Woodlands Marathon in March.

Thinking about doing a half Iron in April, so can't decide if getting a huge base built by January and throwing in the cycling and swimming afterwards for the April race is the best plan. Or, run The Woodlands in March as part of my build for the race in April. Need to make a decision soon though as the Houston Marathon sells out.

2 ...

Report Post

Posted by Salmon

On the trails

Member since Feb 2008

83653 posts

Posted on 7/24/18 at 7:58 am to TigeRoots

quote:
What I'm struggling with is do I drop the weights completely? I've trimmed down to only doing compound movements for the most part: barbell bench, military presses, deads, squats, straight leg deads, calf work and doing core exercises everyday when I weight train (2-3 x per week, upper and lower on separate days). I'm at a cross roads because I want all of my training and focus to be on improving my run performance, but on the other hand, I'd like to at least retain some upper body muscle.

You don't need to drop the weight completely. Just re-focus on the weights.

I don't want to sound like a member of the Crossfit cult, but this is why I do like Crossfit.

It does incorporate weight training with cardio.

Yesterday I did the Bear Complex (power clean+front squat+push press+ back squat+push press) 3x every minute for 12 minutes.

The time aspect keeps the heartrate up also while getting in strength training.

1 ...

Report Post

Health/Fitness Board - Replies to Post

Return To Board

Page 1

Return To Board