[GaRebelRunner]

I run a 10k on the treadmills each time I use them, between a 9:30 to 10:00 pace. Today I did my 10k and then did weight exercises for my hamstrings, upper body and torso. I didn't do as many sets as I did yesterday when I did just weights because I'm not sure how much weight lifting is recommended after a 6 mile run. For example am I allright to lift weights for an hour after my run or should I cut the intensity on running days.<br><br>
I will be doing weights on Mondays, Wednesday, Saturday.<br><br>
My runnng days are Tuesday, Wednesday, Thursday, Saturday (Long run), Sunday (recovery and possibly weights).<br><br>
The reason I'm doing weights is to help build up just a little muscle so I don't slow down as much in the final 10k of my marathons. I can feel my hamstrings hurting which is probably because my quads are getting so much more exercise than them.

 

[GaRebelRunner]

We have a severe smog problem here so on days when the ozone levels go to orange or above I run inside. All my long runs and weekend runs are outside since I can run them in the mornings.<br><br>
I can't run weekday mornings because I have to be up at 4:30 for work at 6:00. Unfortunately my job is one of those 10 hour plus jobs so I have to scramble to get runs and workouts in during the week.<br><br>
I have access to the weights at the gym right after my runs on the treadmills.<br><br>
I am toying with adding spinning to my schedule two days/week at 5:30 am. There is a gym very close to where I work so I could spin for 30 to 40 minutes and then take a shower and get dressed to get to work between 6:30 to 6:45 to relieve the 3rd shift.

 

[GaRebelRunner]

Finding an endurance running specific trainer in gyms here is difficult at best. All the LA Fitness gyms contract out their trainers through some agency and simply watching them with other members has not impressed me. The one time I tried a trainer they kept changing trainers as one would leave or they used them for other members.<br><br>
Of course if you were to move to Atlanta...