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I'm not a devoted marathoner, but it's something I want to do a couple of times a year.
I run five days a week and lift two. I've run or biked seven days and my effectiveness faltered. The two days in the gym leave my legs feeling fresh and, from a purely egotistical standpoint, my body looking sculpted.
I run forty miles a week spread out, as I said, over five days.
As for weights, I'm a fan of circuit training, whereby I do one lift after another, moving from one muscle group to another, alternating what I call "pushing" exercises with "pulling" exercises, i.e. row, press, pull down, tri extension, curl & etc. I do a warmup set at half weight, then two sets to failure (approximately 15, then 10 reps). I do all three sets of the leg exercises, then the upper body work.
Probably more info than you needed, but I wanted you to know what I mean when I say I lift twice a week and it seems to help my running.
The big plus is that I'm injury free. No aches, no pains, nada. I think focusing on running causes physical imbalance. Weight training is like a daily vitamin; all my muscles get a bit of work.
Just my dos centavos.
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