So i was happily reading through the book looking forward to a new routine at the end of it until i'm reaching "The Aerobics Myth" chapter in which Lou pretty much says that my gains would be minimal if none if i follow through the workouts progression while training for endurance activities such as a marathon. Well, i'm doing the Chicago marathon in October, picking up some 5K's, 10K's and a half-marathon on the way. (I've been lifting with my own whole-body for a less than a year 3x wk making slow size/strength progress so far but this stalled recently with my running training - no loss/gain). My thinking at this point is to just hold off on following the routines until October and concentrate on marathon training which involves running almost every day and long runs once a week, but i'd love to hear you guys/girls' opinions on this or if anyone's done something similar.
Well, it depends on what you're after -- clearly your #1 goal is the running, but are you more concerned about maintaining your existing muscle mass, or cutting down on time in the gym? Seems clear to me from the rest of the book, plus some discussions with my training partner (whose #1 goal is being fit for 10k's, and he also doesn't want to gain a lot of mass), that following NROL while doing running training is probably good for helping you hold the muscle mass you've got. If that's not a concern for you, then concentrate on your running for the summer.
like ambar is saying it depends on what exactly you're trying to do.
if you're trying to gain mass...it'll be hard and not really advisable anyway. you'd have to eat a TON (much more than someone that's not during extended cardio...which is still a lot). It'd be hard to get the intensity\volume because you're already going to be pushing yourself with the running. On top of that it'll be extremely hard on your joints so you'd be more prone to injury AND you'll be slower.
If you're interested in strength, then you can probibly make gains. Look at KMwest and BammaDave's training logs (under the appropriate forum heading). Start with 2x a week weight training and be aware of how your body is feeling, eat plenty and rest plenty.
Lunchboxman, I agree with ambar -- following a weight training program while also training for a marathon will help you retain muscle and strength. I have run four marathons since February 2005 and have always kept up weight training with good results. Whether or not you make gains will depend on your volume of running versus weight training. When I was in the core of training for marathons and running 5-6 days per week and lots of miles, I could only maintain strength at best and regressed in several exercises. However, right now I am running 3-4 times per week and following the NROL Strength program and am stronger on almost every exercise than I have ever been. If you want to keep up long distance racing and weight training, I think it's good to periodize your training and switch back and forth between an emphasis on improving in running and improving in strength training. It is definitely hard to improve in both at the same time.
I'm doing NROL Strength I right now and running 4x weekly, around 30-35 miles/week total. All my running is high intensity, and I'm seeing good improvements in both lifting and running. I agree with BamaDave, some periodization is advisable but I wouldn't cut out the strength training completely, especially since the marathon isn't until October.
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Thanks a lot for the comments guys! I'm following Hal's training program which has me running TWThS and Xtraining on Su, which would free up M and F for rest. Would you suggest i just lift on those days or also add say Wed to the mix or no? Also, my primary goal is the running training and i realize that it'd be pretty hard if not impossible to gain muscle while running, but my main concern with asking this question is that if i do follow the NROL workouts while running, the end results would end up me retaining muscle at best and not making any size gains. On top of that, my body would adapt to the workouts, so when i do stop running as much after October (i'm still planning on running just not marathon distances ) and keep doing NROL, i wouldn't get the optimal size gain results that the program could yield for someone who's not doing so much cardio. So, i guess what i'm trying to say is that my situation boils down to two options:
1) keep doing my current 3x per wk weightlifting routine (which is not bad but not as good as NROL obviously ) and keep running. Then ease up on running after October and start NROL then to reap the most benefit out of the routines.
2) start NROL *now* and keep training for running and see what happens (2x or 3x a week?).
Thoughts?
I have just started posting but I have been lurking for a long time. If I remember correctly kmwest is a pretty experienced runner. FWIW, I used the same plan when I trained for the Marine Corp. Marathon last October. I had been running for less than a year before that so when the mileage picked up my body couldn't take the pounding of lifting heavy (I wasn't doing NROL) and running. If you take kmwest's advice make sure to listen to your body. If the toll gets too heavy cut back on the lifting, right now your first priority is the marathon.
The best quote I have seen that describes a marathon is "A 10k with a 20 mile warmup"
Marathon Training and NROL
) and keep doing NROL, i wouldn't get the optimal size gain results that the program could yield for someone who's not doing so much cardio. So, i guess what i'm trying to say is that my situation boils down to two options:
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