I am currently training for an ironman, albiet with slow progress and more of a focus on my immediate Marathon coming up in a few months, and something I have noticed to no ones suprise is just how skinny this can make you. Now this is not something I was not prepared for, long distance endurance athletes often are very lean, but while I want to perform at this level, I dont want to do it at the cost strength. (I'm in the military and I have physical requirements I must maintain, if not improve upon.)
Currently my plan is as follows, excusing for the length-
M)
0500-0600 "Legs" [Back Squat 3x4-6, Split Squat 3x4-6, Standing Calf Raise 3x8-10]
0600-0730 Track Run (Fast paced, short distance work)
After work I have the potential for an "Easy Swim", as georgia is bag of steam in the summer
t)
0500-0600 "Push"
[Flat Bench Press 3x4-6, Close Grip Bench 2x4-6, Stand. Mil. Press 2x4-6, Dumbell Lat. Raise 2x8-10]
-Followed by AB Circut-
0600-0700 Lap swim in 25m Pool
---Work---
1700-1830~ Bike Session
W)
0500-0730 Tempo Run
"Easy Swim" after work
Th)
0500-0600 "Pull"
[Deadlift 3x4-6, Barbell Row 3x4-6, Chin-up 3x4-6, One Arm Row 3x4-6]
-Followed by AB Circut-
0600-0700 Lap swim in 25m Pool
---Work---
1700-1830~ Bike Session
F)
0500-0730 Long Run
"Easy Swim" after work
All the while, lots of Icing, Stretching, Rolling out, and eating (cleanly) in between everything!
Now, onto the more specific why of why I am here~ I have found that weight training positively influences my running, which right away is a fantastic deal, even if the benefits are not reciprocated. I am not strong by any means, which is something I'd like to change. Obviously, with the amount of Cardio making it so my muscles react less and less to weight training, I should do more, but I am nervous about the weight training being the thing that holds back the rest of my week, either by causing a higher strain, or by not allowing my glycogen reserves to properly replenish themselves in between my harder days~ There's a lot I'm thinking about, and I'm sure I'm overthinking it.
**Essentially all I'm asking is, how would you go about working this, if you were in my shoes, so I can get long distance endurance training in AND get at least some more benefit out of weight training?**
I have access to pretty much anything you could ask for from a gym, perks of the Airforce. But who knows, maybe you dig the program I have and dont think it should change. Either way, I appreciate any help you can give.
thank you again,
Nate
- 21
- 6'
- 173
- 19%
- Muscular Endurance with Strength Gains
- 5 Months, Iron man training 2 months
- 2500-3000
- I just try to eat cleanly. I havent tracked my diet.
- None