Several people have asked me about my strength training regimen that led to my recent strong 100-mile trail run performance and finish. Well, here it is.
This is my "normal" average training week, for the last several months:
Morning: Weights for 1 hour: Chest, shoulders, Tri's, calves, abs (always ab sets between lifting sets, usually 15 sets of 15)...LIFE IS A SUPER-SET!
Evening: 4 - 6 mile "recovery" run (on trails), or rest night.
Morning: Weights for 1 hour: Back, biceps, calves, abs
Evening: 10-mile "tempo" trail run w/flashlight on rocky, rooty, hilly trails. The last 5 miles is at MTB speed (7 to 7.5/min mile speed with a group of 20-30 y.o. Trail Nerds)
Morning: Weights for 1 hour: Legs, abs
Evening: 6-10 mile slow recovery trail run, or rest night.
Morning: Weights for 1 hour: Chest, shoulders, Tri's, calves, abs
Evening: 7-mile to 14-mile "tempo" trail run w/flashlight on rocky, rooty, hilly trails. The last 7 miles is at MTB speed (7 to 7.5/min mile speed with a group of 20-30 y.o. Trail Nerds)
Weights for 1 hour: Back, biceps, calves, abs
No running at night
Morning: Medium-distance & slow trail run 10-16 Miles
No weights or abs.
Morning: Long & slow trail run 11-31 Miles
No weights or abs.
It may seem excessive, but overall fitness is very important in the later stages of a 100-mile trail run; especially core body strength. I'm pretty sick of running on pavement, so I've completely switched to trail running. No surprise there, I've been moving in this direction for years. All of my old runners' ailments went away when I did this. I now have no more PF, knee problems, or foot problems at all. I might lightly sprain an ankle about once every 18 months or so, but I'm not living with any chronic running-related injuries experienced by normal Pavement Weenies. I also never have any back problems, since I started the weights/trailrunning program. I have a personal trainer, (Igor Gantman), who guides me through my weight lifting sessions.
You can see that I can scratch-out a minimum of 40 miles, even if I run only 4 days per week. Sometimes I reach or exceed 35 miles per weekend. I always try to keep my running mileage under 60 miles. I seem to compromise my immune system and running/recovery if I keep the mileage higher than that. My schedule allows some wiggle room to have rest days (from running) on Monday, Wednesday, and Friday.
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