Now that the recovery week is over, it is back to the weights. I really do not like strength training, but I know it is good for me; it increases my strength and therefor speed, helps with weight loss, and helps prevent injuries. And for these reasons it is resolution number five.

1. Train in racing flats at least once a week.
2. Work in a few miles of walking each week.
3. Schedule a recovery week every three or four weeks.
4. Message my typical trouble spots on a regular basis.
5. Strength two or three times a week with a focus on leg and core body strength.

I start out with 10 minutes of rowing to worm up and then proceed onto squats, heel raises, step-ups, presses, leg curls, leg extensions, stomach crunches, and a variety of yoga poses to strengthen my back and hip muscles. The whole routine takes about 20 minutes, so 30 minutes altogether this morning. During recovery weeks, I will probably not do any strength training.

I followed that up with a five mile run at lunch time. It was warm enough to wear shorts and a long-sleeve shirt but of course I went out with running pants, a shirt, and a shell. If Boston is warm this year, I'll be ready.

Victor

Cross-training: 2.0 miles
Running: 5.0 miles
Shoes: Flash
WTD running: 5.0 miles
WTD total: 7.0 miles

posted by Not So Competitive Runner at 4:53 PM