<p>Good morning, TEAM LIT!</p>
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<p>RonBo: Good stuff in yesterday's thread. Thanks man, and thanks for keeping an eye on me. To be honest, I think the only way to do what we do for so many years is to tend to what ails you. And when you perform at a high level (relative to your ability) for a long time, as we both have, it is absolutely a must to constantly work the wrongs. I cannot say for sure that what I do for treatment has kept me going, but I feel as if I must do those things to, well, keep going, and so I do.</p>
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<p>Sparty: For strength (not including self treatment, such as deep tissue techniques on tight muscles), I hit the gym at the noon hour every day for roughly 30 to 40 minutes, when I work on strength; when I am in need of more stretching, such as when the hammy or calf get really bad, I spend the entire time stretching and doing deep tissue techniques. So with exception of vacations and such, I'm there 5 days a week. The gym is in my office building, so it's easy. Routine has me mostly focusing on body parts and core. Bicepts, tricepts, chest, lats, legs (depending on how they are feeling and what I'm training for, so mostly I skip these because they need rest from my workouts). 4 days per week I work on core with crunches or machines, twisting actions. After my upcoming marathon, I will transition to work more on agility drills (jumping, etc) to build leg strength for mountain running. This is something I have never done, but I will do it this year after my marathon. I have noticed a tremendous improvement in my strength. I think it is solely attributable to my philosophy of lifting to fail rather than lifting for reps. So I go the biggest weight I can handle. And if I chose a weight too light, I lift as many reps until I can no longer lift. I mix this with power sets, where I lift (not to fail), say, 10 to 20 reps, rest 10 seconds, and go again for another 4 or more sets so that the full "workout" is 5 minutes or longer. My strength has improved drastically, but honestly, this has not at all made an impact on my running, at least not noticeable, and I think it is contributing towards my slowing down mainly because I'm carrying around more muscle relative to what I was. But I don't care that much because I like how I feel. So although I wish I were faster, I enjoy what I have built and what I have, and I'm okay being slower. Age is a factor there, too.</p>
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<p>Me...</p>
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<p>8+ mile uptempo speed session early this morning in 1:04:</p>
<p>o WU - 2 mile run to local track</p>
<p>o 3 miles @ 6:20 pace</p>
<p>o recovery jog for few minutes</p>
<p>o 1 mile @ 6:00 pace</p>
<p>o CD - 2 mile run back home</p>
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<p>Great day, folks!</p>
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