two realizations from my recent injury:
1. SMR and other mobility work are worthwhile and i've been neglecting them (except static stretching after runs) out of laziness
2. strength work is worthwhile and i've been neglecting it out of a single-minded focus on getting my mileage up
the former is easier to address than the latter. but i do not want to get much skinnier than i am and the benefits of strength training for endurance performance are indisputable. i also don't want to dip much below 50 km a week in any week where i'm healthy and not traveling. what to do?
sunday: ultimate frisbee ~4.5 km
monday: strenf, run 6-8 km
tuesday: run 10-12 km
wednesday: run 12-16 km
thursday: run 10-12 km with tempo
friday: rest
saturday: strenf, run 6-8 km
strenf would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses
the "or" options are for working out at home where i basically have a kettlebell and some bands. this is probably overly ambitious. but even one strenf day a week would be better than what i'm doing now. i know adarq says kenyans don't lift but even if true i'm not ready to go full kenyan.
kenyans do alot of speed though...
that's their lifting. tons of hills at hard paces (fartleks/long runs/tempo), hard track workouts etc. So, while they don't lift, they beast out hard af throughout the week. Their running economy is what stands out to most everyone who watches them run, that's because they are insanely strong at running.
but ya, keep the strength. you're not a "runner only" (yet? - though, I think you'd be more of a short to shorter-mid distance guy eventually, than a long distance runner, just from your mindset/mentality). I've become a runner only, so I don't really need it. You also like your physique, play ultimate, and just like moving weight around in general - so don't starve yourself of that!
as for your routine, it's hard to say.. really hard to comprehend "static" routines and such, especially now. Though, I do somewhat still think in terms of that "ratio" article I wrote way back. As a general example, if you want to be 75% runner, 25% lifter, do 3:1, repeat. The only "static" day you have is ultimate, it seems (when the blokez ball out). Can't mess with that much.
just have to be a bit careful with strength + run, especially given the tweaks you've had recently.
for me personally, i'd want to get my runs in the AM, with some lifts afterwards, or with lifts in the evening.
so like, just imagine I was obsessed with both lifting and running, it'd be:
sunday: ultimate frisbee ~4.5 km
monday: run (AM), strenf (PM)
tuesday: run (AM), strenf (PM)
wednesday: rest or run (AM or PM, recovery)
thursday: run (AM), strenf (PM)
friday: run (AM), strenf (PM)
saturday: rest or run (AM or PM, recovery)
if I could only do one session:
sunday: ultimate frisbee ~4.5 km
monday: run + strenf
tuesday: run + strenf
wednesday: rest or run (AM or PM, recovery)
thursday: run + strenf
friday: run + strenf
saturday: rest or run (AM or PM, recovery)
so, given that, (100% obsession for both running and strenf), i'd then modify it if I cared more about running than strenf, to something like:
sunday: ultimate frisbee ~4.5 km
monday: run (AM), run (PM)
tuesday: run (AM), strenf (PM)
wednesday: rest or run (AM or PM, recovery)
thursday: run (AM), run (PM)
friday: run (AM), strenf (PM)
saturday: rest or run (AM or PM, recovery)
if I could only do one session:
sunday: ultimate frisbee ~4.5 km
monday: run
tuesday: run + strenf
wednesday: rest or run (AM or PM, recovery)
thursday: run
friday: run + strenf
saturday: rest or run (AM or PM, recovery)
dno if that helps at all.. hah. hope it does!
