progressing running via cross-training

it was nice to take two weeks off to rest after the reno marathon. i did absolutely no athletic training unless mowing the lawn & two days of walking didkneeland count. ;>)

on monday i started training again. having two marathons under my belt, i really want to step up my training. not in a way where i get injured or burned-out, but smartly, gradually, & attentively.

i have done a bit of reading on cross-training with regards to training for marathons. for the most part- walking, swimming, & biking were the activities that best complimented a runner's training schedule/goal.

i chose to cycle thinking that it was little-to-no impact & if done slowly/comfortably it could be something that stretches my legs out (good stuff for the next day of running). also, cycling is beneficial in that it uses shin & quad muscles in a more concentrated manner than running does. running really hits the calves & hamstrings. so, anyway, here's the benefits i see in cycling: other muscles get worked (better overall support): hams, tendons, heart & calves get worked/stretched, & it doesn't make me sore for the next day's run (soreness going into a run is NOT good).

i've also added light weight-lifting to this non-running workout. i bike for 40 mts., then do a high-rep (12-15)/low-weight (comfortable & not cheating) upper-body-workout: back/bis, chest/tris, delts/traps, & abs. all w/great form, slow movements, low weight, & high reps. the workout takes about 1 hr. the goal is to make myself more well rounded, which will make me a better runner. the whole body is used in running & you'd be surprised how much of the upper-body is involved in the process. in considering all of this, i constantly have to remind myself that the over-arching purpose/goal of cross-training on non-run days is to make my running better. with that said, i have to be careful not too work out too hard & make my running sessions an exercise in futility. finding the right/complimentary balance varies from person to person.

here's MY (suit one to your needs, goals, & body) schedule that i just started on mon.:

M-W-F-Su (running: 45-60 mts./6:1 integral)- note: sunday runs will be a bit longer & slower

T-Th (cycling: 40 mts., stretching, & upper-body weight-lifting: 20 mts.)

Sa (OFF)

*so far it's working great. i'm still getting used to the 4:20a.m. wake-up. i chose that time, because of the weather (cooler- don't want to get dehydrated), work schedule, & family responsibilities. i've already noticed that my legs during my runs are looser. i can't wait to see how it feels after having done the schedule for a while*

i'd like to race some 5ks soon- anybody down?

that's enough for now. anybody else have a new training schedule/program that they're trying/repeating/considering/?

jay