Marathon Training + Strength Training?
In my last post I mentioned I was training for a 5K race, which was the same event I had run a year before as my first ever road race. I’m happy to report that I met my goal of a new PR there — I ran it in 26:38, which was about a minute and a half better than my previous best time and was a whopping sixteen minutes faster than my time at that race in 2009. What a difference a year makes!
But now that that race is over I am moving into my fall plan — training for my first full marathon. I’m using the Hal Higdon Novice plan, although I have moved the days around to fit my schedule a bit better.
This morning was my second long run on the schedule. It went really well — I did seven miles at a pace that felt reasonable enough that I could have kept going even farther. I love having that feeling at the end of a good run. My training these two weeks has been smooth, but I’m wondering how I can fit in some strength training into the already busy plan.
Higdon has cross training listed for the day following each week’s long run, but there I think he intends you to swim, bike or do some other cardiovascular sport. I’ll probably bike or do yoga. So where does strength training fit in?
I had been attending a body pump class at my gym one or two times a week, which I loved, but I stopped at some point this summer when the lifting, combined with all the speed work I was doing for my summer 5K, made my hamstrings unbearably tight and sore. I’d like to add body pump class back in, though, because I know it will be great for my over-all fitness and the leg strengthening in particular will help me avoid injuries during the long months of marathon training.
Do you all have any advice about when to do this? I don’t want the post-lifting soreness to negatively impact my runs, so I was thinking about trying to do it on the same day as a short run, then taking a rest day before the next short run. Does that make sense? Any runners or lifters out there have any suggestions?