Finally ran 40 miles this week! Not to mention all but 4 miles was on a treadmill. This was my best week of training so far, and I am feeling pretty happy with where I am at right now. My plan from here is to run 40 miles a week consistently, and keep doing the same weight lifting program until I finish school in mid May. Then I'll add a few miles per week, and start doing more speed work for the last 6-7 weeks of training before I start taper. The idea is basically to build a strong base, to the point where running 40 miles a week is easy. This will allow me to get in the tempo training that I need without risking injury or getting too sore.
The weight training program I have been following for the last few months is below. It is basically geared around building general strength. This has helped me lose some body fat, and I have definately gotten stronger. Once I finish school and start doing more race specific training, I will do less weights and more plyometrics and running related exercises. I lift weights 3 times a week, usually tues/thurs/sunday. I alternate between the A/B workouts, so that one week is A/B/A, and the next week is B/A/B. I do some additional ab and core exercises, but for the most part, the workouts below are all I do in the gym. I put the amount of weight/number of reps that I currently can perform in parentheses. I will update this again in a few months, and hopefully the numbers will be higher.
A)
Squats: 5 sets x 5 reps (175 lbs)
Overhead press: 5 sets x 5 reps (70 lbs)
Deadlift: 2 set x 5 reps (185 lbs)
Pullups/chinups(alternate): 3 sets to failure (set 1 max: 16/18)
Abs: 3x 12 reverse crunch
B)
Squats: 5 sets x 5 reps (175lbs)
Bench Press: 5 sets x 5 reps (140lbs)
Inverted Rows: 3 sets to failure (set 1 max: 28)
Pushups: 3 sets to failure (set 1 max: 60)
Plank: Hold for 3 minutes
40 Mile Weekly Total:
Monday: Rest
Tuesday: 8 mile run + weights(A)
Wednesday: Rest
Thursday: 8 mile run + weights (B)
Friday: 8 mile run
Saturday: 4 mile treadmill run + weights (A)
Sunday: 12 mile run
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