Building muscle strength
It’s been awhile since I did regular strength training. For some reason as soon as the weather gets warm we all get the urge to ditch the gym and to flee outdoors. Last winter I did a weekly strength training group with a bunch of my friends led by my friend Jenny (who is a personal trainer amongst other amazing talents including being an amazing adventure racer, teacher, and mom). During our weekly strength training nights we would do our workouts in a circuit form using things such as kettle bell weights Pilates balls, pull up bars and our own body weight. Every week the routine varied but every time the we shared the best laughs and stories. As soon as the weather got nice last spring we all ran screaming from the gym craving the fresh air on the trails and on the roads leaving the weights to be covered in cobwebs. But now, the cold winter weather and long dark days have snuck back into my life and I am happy to be able to take refuge in the gym.
Currently life is too hectic for our evening ladies workout sessions (I miss them!) but thankfully I now have access to a great workout room right near my house thanks to family! Having access to my “secret workout room” makes me very excited to work on getting “buff” and working on my mental toughness as the winter days drag on. My coach Denise (The Sustainable Athlete) has set me up with a great bi-weekly strength training program using free weights along with a new plyometrics routine. According to Wikipedia, plyometrics, “known as “jump training” or “plyos”, are exercises based around having muscles exert maximum force in as short a time as possible, with the goal of increasing both speed and power. Now that Boston Marathon training has officially started it is “game on” with the weights and the plyos. When I am not out on the roads working on getting faster I will be hunkered down in the gym, weights in hand building my physical strength.
Do you do regular strength training as a part of your race training? What is your favorite exercise when lifting with free weights?
Boston Marathon Training (plan provided by Denise Goode of The Sustainable Athlete)
1. Simulated Jump rope- Looking for more of a hopping motion with both feet together. Hop 30 times, walk around
2. Simulated One-Legged Jump rope- 15 each leg
3. A Skips- See video -8 each leg
4. B Skips- See Video- 8 each leg
5. Walking lunges- Make sure you keep the knee behind the front toe- 4 each leg
w/u on erg or bike for 12 min
~6-8 reps 3 sets each with 10-15 seconds rest in between each:
Dumbell chest press
Lat pulldown or bent over row
Dumbell squat (weights at your side and squatting down to seated position and back up)
Seated dumbell shoulder press
Dumbell bicep curl
Forward lunge with no weights (alternate legs)
Conclude with a 20-25 min easy spin on the bike. Keep it aerobic.