Week two of Boston Marathon training is going well. My coach is going easy on my "affected" ankle so the schedule only dictates three runs a week, one less than my pre-fracture training cycles. Currently she's swapping in an additional day of rest instead. The other two days of the week--currently Tuesday and Thursday--are dedicated to strength training. (With at least an extra 10-minutes of hip strengtheners mixed in at least once/week, often on the evening of a rest day.)
One morning, I do a barre class at The Refinery here in northeast Portland. I'm devoted to the instructor/owner, Ashleigh, who makes the world's best playlists, and I can perform about 99% of the moves without embarrassing myself too greatly. (Although I'm not going to be mistaken for a ballet dancer, or even a flexible, well-balanced athlete any time soon...)
But, for now, coach has prescribed a body-weight circuit for Thursday workouts, which she nicknamed "Dyna/Functional Strength." At first glance I read it as, "Dysfunctional Strength," which made me howl with laughter when I realized my error. Here's what tomorrow holds in store for my best running friend and me after we warm up by running 15 minutes to the gym:
10 lunges per leg
:30 side shuffle (shuffle side to side as 3 shuffles left, 3 shuffles right)
1:00 plank hold
10 side lunges per leg
1:00 squat hold
:45 side plank per side
1:00 glute bridge marching
Repeat series twice.
Rest 1:00 then complete the following three times through:
10 front-to-back hip swings per leg
10 push ups
1:00 plank hold
10 single leg squats per leg
Then run 15 minutes home.
Incorporating different types of strength moves--hip series, barre, body-weight exercises--got me wondering about the value of each in a training plan. So our podcast next week is going to be a conversation about strength training for runners.
To help me get a clearer picture of what you gals do--from countless squats, to a plank a day, to free weights, to CrossFit, please stack up your comments like so many weight plates. And if your response is, "Strength training: What's that?!?!" please let me know that, too. All in the Comments section below this post on our site. Many thanks!