running

Strength training – starting to know what I’m doing

It’s taken five weeks but I’m starting to feel like I know what I’m doing with my strength training. I still keep my list of exercises with me but I’m comfortable with how they should feel.

What I’ve realised is whilst I’ve blogged about how I’ve felt about strength training I’ve not really recorded what I’ve done so it’s hard to see where the improvements are happening. So this week this is what my session was:

  • 10 reps x 3 sets of goblet squats with 6.8kg weight.
  • 10 reps x 3 sets bridge lifts with 2.3kg weight.
  • 10 reps x 3 sets Romanian deadlifts 4.6kgs each dumbbell.
  • 10 reps x 3 sets lunges 1.5kg weight in each hand. One rep is a step forward on each foot.
  • 10 reps x 4 sets calf raises with 4.6kgs dumbbells on my shoulders.
  • 30 seconds work the 30 seconds rest x 3 sets crunches, then leg lifts then heel taps.

I found the session challenging as always but I’m still really enjoying doing the strength training. I find my legs in particular feel like they’ve had a good work out straight afterwards, unsurprisingly.

I ate my breakfast straight after finishing today rather than waiting for about 45 minutes to make sure we were all up and I’m showered. I’d hoped eating sooner would help with recovery but also make me a little more tolerant. I tend to find I’m cranky after a strength session in a way I never am after I’ve run, even if I’m hungry. It didn’t seem to work so I was cranky this morning and I’ve had a very busy day so mentally I’ve had no down time. I’ve no idea why I’m so much more affected by strength training than running in terms of my mood.

I’ve also made more of an effort to do strength training incidentally around the house this week. It’s mostly been calf raises as I’ve been brushing my teeth but it’s a start.

I think I’m going to mix things up next week and try some single leg deadlifts with shoulder presses that I’ve seen so training doesn’t get too repetitive.

Tomorrow is my first speed session and now we can run together again with one other person in Wales I’m heading out with a friend. It’s been ages since I’ve done a speed session so I’m weirdly looking forward to it.

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