More deadlifts today! Goal was to figure out our 1 rep max. Pretty much I was the only real newbie there (1RM: 105#). Not bad I think for a 5'2" newb. The other 4 people came in at 185 (man), 205 (woman), 205 (man), and 235 (woman - who I later found out was the trainer's wife.)
Anyway, will probably be my last class of this type for awhile. Running coach/ gym owner/ trainer suggested that 2x a week lifting, 1x a week hip/core, on top of the 3x a week running might be a bit much. And especially, the hour long Friday class maybe not the best idea the day before "long run Saturdays" during training. So I'll be doing Tue/Thu/Sat run, Monday weightlifting, Weds hip/core.
Or is it that I suck and I'm holding others back? It's $20 a class, so I assume she's looking out for me. I admit, I'm gonna miss the deadlifts, but not the pullups. Which...what's the point? I can't do them, and not even very good with a lot of assistance.
So...thinking long term, I'll have 2 months between half marathon training programs (after the one that starts soon, before the "all up hill" half.) I'm hoping that I can focus more on weight training during those 2 months, and up it to 2x a week.
I have a lot of opinions on this post and your trainers suggestions, so I’ll give you my two cents.. I’m also asking a ton of questions to maybe have some more input..
First of all, while you may consider yourself a “newb” in your deadlift group, I hope you mean that based on your experience, and not your numbers. Other than the trainers wife, who I would still consider an average lifter with average experience, the rest of the group would be newbies as well. So.. Please don’t be too hard on yourself in that regard.
As for your training schedule, I’d like to hear more input about what your Sunday-Saturday schedule is like for running each day (miles/intensity), what are your two weight lifting sessions like (length, exercises performed, intensity) and what’s your hip/core workout consist of?
What are your goals? What do you enjoy? I’m going to “assume” that the 1970 is your birth year? And being a female around that age, it’s more important than EVER to do resistance training for overall health, as women’s bones density starts to decline especially faster around that age and weight lifting helps mitigate many of those type of problems.
It sounds like you love weight lifting. If that’s the case, I would honestly knock out the hip/core program and keep the weight lifting. If anything, you can incorporate some of the hip/core workouts into your weight lifting workouts.
Since I have always loved weightlifting as probably my biggest lifetime passion, but now am loving running, I’m working very very hard to incorporate both so I can be successful and enjoy both. Let me give more detail on how I incorporate both.
I should add, since I have been weightlifting for so long, I have no need or desire to put on more muscle or strength. My goal is entirely to maintain while increasing my running capacity. Since you’re definitely an amateur weight lifter, you have more opportunity to increase both running and lifting simultaneously.. This workout is just based on me based off my experience and goals, I wouldn’t suggest it to most others. I’m just posting as an example and a general idea how to incorporate both.
Sunday - weight lifting/ quads, hamstrings, calves, biceps
Quads - two exercises - heavy front squats or back squats / lunges
Hamstrings - I choose two of - stiff leg dead left, single leg curls, lying leg curls
Calves - seated single calf raises and standing calf raises
Biceps - two-three exercises of the million different bicep options.
Monday - easy post leg day recovery run, 3-4 easy miles. My 5k pace is around 7:35 min/mile, these are run around 9-10 min mile’s
Tuesday - similar to Monday, often a mile longer and a tad faster, still a recovery day
Wednesday - weight lifting/chest, shoulders, triceps, back
Chest - two exercises, one heavy (DB flat or incline press, BB flat or incline, or hammer strength) then one fly exercises
Shoulders - two exercises, one heavy (DB shoulder press, machine shoulder press) then either fly’s or upright rows
Triceps - two exercises of the million standard tricep exercises
Back width - lat pull downs on the machine or hammer strength
Back thickness - close grip bent over rows or cable rows or rack pulls
Thursday-Saturday
Out of these three days, I run two and rest 1. I aim to run Thursday/Friday so I can rest before Sundays leg day. One of these days is typically either a long day, or a hard day, or a long hard day lol. Sometimes it might be two medium length days, or sometimes a hard day and an easy day. Often depends how I feel and on the weather. I try for some type of “super hard” running day every other week or occasionally two weeks in a row.
Anyways, sorry for the long post. I just got an iPad vs 99% of my previous posts being from my phone, so it makes it easy to type 100 wpm instead of like 30 on the phone, and thus the forum will forever be stuck with my walls of text.