a little "recovery" gym time.

so after tuesday nights extreeemely intense run, i decided to take yesterday off from running and hit the gym instead.  it worked out perfectly as lululemon run club was cancelled due to the gross and rainy weather.

as many of us who train for long distance races do, i struggle with cross-training and getting in other workouts besides running.  i do my best to do spin or some other sort of cross-training each week but let's be honest here, when i'm pressed for time, cross-training is the workout that gets kicked to the curb.

and i strength train even less than i cross train.  which, if you knew me in college, is hard to believe.  i rocked the first floor of the plex (for non-BCers, the first floor was all weights and 99.9% male).

just to prove my point, this is an actual conversation i had with someone when we met for the very first time:

me: nice to meet you.
dude: yea, you too.  you look really familiar.  have we met before? did i have a class with you or something?
me: hmm no i dont think so
dude: ohhhh i know! you're the only girl who works out on the first floor of the plex.

yup, that was me. bench pressing with the best of 'em.

but that was then.  that was before my life was consumed by weekly mileage increases and speedwork and long runs blah blah blah blah blah.  i need more strength training in my routine, there's no denying that.  i need to PLAN cross-training and strength training into my schedule and make it a point to do it.  yes, there are going to be some weeks that it's difficult.  and yes, those weeks i'm going to choose running over cross-training or lifting.  why?  because if you want to get better at running, there is no secret - you need to run more.

so last night when i ventured to the gym, i did a little of both cross-training and strength training.  i started with strength because, contrary to popular belief, your cardio should follow your strength routine if you elect to do both on the same day.  why?  cardio will make you tired.  you won't be able to lift as much weight, perform as many reps, and your form may be effected by muscle fatigue from the cardio.

anywho, i did 3 sets of 10 reps of the following 5 exercises:

1. T-pushup
2. One legged back row (i do a more advanced version, standing up and balancing on one foot, 15 pound weight)
3. Oblique twist (i used a 12 pound weight)
4. Squat (12 pound weight in each hand)
5. Stationary Lunges (12 pound weight in each hand)

due to muscle fatigue, i alternated with the following pattern:

1, 2, 3 

1, 2, 3

4, 5

1, 2, 3

4, 5
4, 5

this was a great workout.  what makes it even better? it's something i can do at home if need be.  i'd be without weights above 5 lbs but i could make it work by maybe adding more sets or advancing the exercise.  every exercise can be modified or advanced.  which is why strength training really is for everyone.  

after finishing my strength training, i went upstairs to get some cross-training in on a spin bike and i spun my little heart out for a good 30 minutes.  switching up the routine? check. full body workout? you know it.

i'm taking today to rest.  why? because i'm gonna run 10 miles tomorrow after work.  that's right, all the cool kids are doing it.  

what's the most number of miles you ever do after work?

what's your favorite type of cross-training?