Just a training update today - I have been taking it easy with the kettlebells for the last few weeks. Actually going on a couple of month it seems. I still throw in swings but the majority of my weight work has been with deadlifts, presses, and swings. I add a little core work and some flyes on the Fit Ball but that's about it - basic and medium weight. That's where I struggle - I'm so conditioned to add weight or reps. It's not a priority when using weight to strengthen for running though - running is the first priority and "do no harm" takes precedent. I'm enjoying the movements though, it's been far too long since basic strength moves fit into my training. The heavy kettlebell work just covered so much ground and there was little room left over for much more - especially as the miles began to pile up with the ultra training. Right now I've adopted Pavel's Power To The People protocol which is two sets of five reps (2x5) with the heavier set being first and the second set reduced by 10%. 3-5 times a week works well for me and seems to allow proper recovery. Again I'm not pushing the wight but adding it as I can and when it feels fairly easy. I may repeat a cycle several times with the same weight scheme as the previous cycle before I feel the need to add more. I do miss jerks and long cycle though and will eventually cycle in a 2-3 week Kettlebell Sport (for conditioning) cycle.
Besides the lifting I'm adding in miles to prepare for Baltimore Marathon and then Stone Mill 50 Miler. Track work has been consistent since May, along with weekly tempo runs as well. Track and tempo work has been taken from Run Less Run Faster - a great book but one whose guidelines I'm following loosely right now - hey - I like to run. So I run more.
And that wraps it up!
Thanks for reading,
Eric
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