Last night was a typical run night, nothing special to report. It was hot. I ran 4 easy miles. My arms were a bit sore from lifting yesterday.
The middle of marathon training isn’t the ideal time to start/restart strength training. Like I mentioned last week, prior to having spasmodic torticollis I was on a good roll with lifting, but then I had to stop everything for a full month.
Picking back up with upper body weights wasn’t a big deal, but I’ve been thinking a lot about how to get back into a routine with leg lifts (chiefly squats and deadlifts).
I know if I jump back in full force I’m going to wake up too sore to run the next day, and I really don’t want to skip any runs due to lifting because I’ll get yelled out by my run coach (in the nicest way possible because Lauren is really nice!).
Instead I’ve decided that I’m going to do two things:
1.) Keep the weight really low (for me) on leg day and…
2.) Slowly ease back into it by incorporating JUST ONE lower body lift into each upper body workout.
I started this process last week and here’s what my first day of incorporating legs again looked like:
(I always start with two sets of warmups at a low weight before each exercise.)
-Dumbbell squats 3 x 5 @ 50lbs (the leg workout, obv.)
-Bench press 3 x 5 @ 40lbs
-Shoulder press 3 x 5 @ 40lbs
-Overhead tricep extension 3 x 5 @ 15lbs
-Lateral raises 3 x 5 @ 5lbs (these are such a killer!)
-Plank @ 30 seconds, 30 seconds, 45 seconds
I’m still making my way back up to my normal upper body lifts too, but it feels good to be picking up heavy-ish things again!
I hate planking and have never been good at it or consistent with it. I think my plank PR is only 1:55. I’m going to try to work my way up to 2 minutes before the marathon! It’s a small goal but hopefully it will get me back into the routine of planking consistently again.
Anyway, I’ve never really posted about my lifting a lot, but I think I’m going to start doing it. The blog will hold me accountable!
What is your plank PR?
How many days a week do you strength train?