What We Need is a Plan...

Alright kids; so my plan—my grandiose, carefully devised, much-anticipated plan—has fallen apart.

I was really looking forward to running the 2008 American Liver Foundation's Run For Research. If you are observant, you will note that I have a vested interest in it, as someone near and dear to my heart is closely associated with the event.

Well, for reasons outside my control (which I may or may not elaborate in this here blog) I wasn't able to train like I needed to, and have dropped out of the 1/2 marathon. I'll be running a lowly 5k—not that it's wrong—with some friends that are coming in for the race.

But I'm itching to step it up to the next level. I've done some 5ks and 10ks, and I really want to do a half. So the goal is now to run the San Jose Rock & Roll Half Marathon in October.

Along the way (for reasons I may or may not elaborate in this blog) I'm looking to pick weightlifting back up. Not doing 1000 isolated bicep curls tho. I want to do big, basic movements—multiple-joint lifts that recruit whole muscle groups, improve joint mobility and build all-over, practical strength.

After pondering and digging around online (as well as enlisting the input of the wonderful @JeeForce), here's the plan I've devised:
MON:
rest
TUE:
running: speed work/hills
weights: squats, lunges (or leg press) — 3 sets @5-8 reps each
WED:
running: moderate run
weights: bench, pull-ups (or rows), still dips — 3 sets @5-8 reps each, more reps for still dips
THU:
running: moderate run
weights: deadlift, clean & press — 3 sets @5-8 reps each
FRI:
Rest
SAT:
running: moderate run
weights: circuit training — 30 minutes
SUN:
long run

The running plan follows Cool Running's Beginner Half Marathon schedule.

Jee advised:

1. Deadlifts may be a waste of time, as they're a one-plane dominant motion, which won't necessarily help with running. (Won't necessarily hurt, but may not pay a big benefit.)
   
2. Leg Press should be avoided, as it retains the flexed hip position and may ultimately tighten up that area (which is better off loose and mobile)
3. Do Forward Lunge to Back Lunge lunges (lunge lunges? lunge?). Basically lunge forward, then lunge backward, with the planted foot planted in both directions. This is apparently brilliant for mobility and strength of the "hip complex".
4. Do some sort of active stretching on rest days to keep things moving and flexible. Also, do things to stretch and take care of the back, as the impact of running—and some weight training—can have a compressive effect on the spine.
   

Really good stuff.

I have to admit, after focusing (and periodically losing focus on) running, I'm really looking forward to regularly incorporate some good, solid lifting. As they say: w00t.

Tomorrow I jump in with both feet. Wish me luck.