?

Log in

No account? Create an account
entries friends calendar profile ABMann.net Previous Previous Next Next
I want to focus on speed and strength this month before my race in… - Portrait of a Young Man as The Artist
abmann
abmann

I want to focus on speed and strength this month before my race in August, while still doing weekly long runs. Any recommendations for guides to strength training with speed work?

My current plan is really: two fast 5Ks plus strength, one fast 10K or super faster miles +strength, one slow long run a week. Adjust to what feels right.

Note: I only have one hand which makes it that much more bizarre.

Tags:

6 comments or Leave a comment
Comments
nathan_lounge From: nathan_lounge Date: July 6th, 2010 03:04 pm (UTC) (Link)
This isn't helpful but I almost always warm up for weight training with a fast 5k. I try and keep it under 28 minutes with a best time of around 24 minutes. Then, depending on how much time I have, I'll either do a short weight routine (5 exercises) or a long routine (about 10-12) of 3-5 sets each followed by sit ups and crunches.

When I started focusing more on running, I switched my emphasis to just working single muscle groups. So, for example, I've been wanting more definition in my shoulders and arms. Every time I lift, I actually start with some bicep exercise and triceps exercise (which is against common wisdom). Then do several exercise focusing on the related muscle group (back, shoulders, or chest). I almost never do legs these days.

I'm not sure if I've seen more definition, but I've certainly seen more strength from this routine. I can do a lot of push ups these days and curl around 50lbs on each arm depending on the exercise.
nathan_lounge From: nathan_lounge Date: July 6th, 2010 03:06 pm (UTC) (Link)
Oh, I should add that in my regular routine, I do that 5k/lifting routine 3 days a week and just run 2-3 days outside of that.

Practically though, my summer has been way too busy to let me stick to that goal.
codekitsune From: codekitsune Date: July 6th, 2010 07:07 pm (UTC) (Link)
BTW it's a day late but...Happy Birthday ^_^
abmann From: abmann Date: July 6th, 2010 07:20 pm (UTC) (Link)
Thank you! It was pretty sedate as last year sucked and I was superstitious for no good reason.
codekitsune From: codekitsune Date: July 6th, 2010 07:21 pm (UTC) (Link)
I hope there was whiskey though!
obafugakum From: obafugakum Date: July 8th, 2010 01:25 am (UTC) (Link)
I really like this book:

http://www.amazon.com/Mens-Health-Home-Workout-Bible/dp/1579546579/ref=ntt_at_ep_dpi_4

It is easy to get through the library, and it has a wide variety of exercises, some specifically aimed at speed. I have a copy, but I have it at work, where I do most of my workouts right now.
6 comments or Leave a comment