Another week has gone by! I was able to increase my mileage this week and it felt pretty good. The heat has been a challenge, making most runs “time on my feet”. I completed a long run Saturday, 16 miles. The run felt good and consistent, at least until mile 15. About 15, the heat was present and so was the 8-mile mountain bike ride from the day before.
While out on my run, I was thinking how much stronger I felt running when I consistently lifted weights. The goal for this week is to start to incorporate weightlifting back into my routine. My weightlifting will be different than participating in a coach program, but I will lift weights 2 times a week incorporating both upper, lower, and core exercises.
Weight training can consist of exercise that utilizes weights or does not use weights, but the benefit is best when it is done consistently. Weight training can be done year-round even while racing. According to the UESCA, strength training can be corrective, sport replicative, increase power, and increase strength. Corrective strength training is used to correct postural and muscle imbalances. Sport Replication strength training is mimicking the movements of the sport, running. Increasing power are usually plyometric exercises. Increasing strength are exercises focused on specific areas that may be weak. If you have never weight lifted, seeking out the expertise is advised to make sure you are safe and minimize injury.
Until next week, enjoy your mileage and enjoy the next challenge!
-Rebecca
Coach Rebecca 
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