This is a belated Friday Fitness that maybe I could have skipped but I want some advice from the distance runners out there.

Ever since my practicum ended, I have been slaying in the workout department. When you spend six weeks getting up at 5 a.m. to get to work, it’s pretty easy to get up at 6:30 a.m. to workout before you start your day.

After my second successful morning run, done on the indoor track because it was speed work, I thought about how much I missed weigh training. When I was a sprinter, I could LIFT. I would rep 245 lbs on squats like it was no big deal. In the last few years, I haven’t been on a consistent weight training regime and I figured this healthy summer of mine would be a good start.

Over the last two weeks, I’ve done very basic weights three times a week- and my legs are SO HEAVY!

The first week I was doing my old school way of 4 X 10 reps with the heaviest weight I could lift and my long run last weekend was a total disaster. My legs were so heavy and tight I couldn’t pick them up.

This past week, I lifted lighter weights with more reps but still, my legs felt like the weighed 100 lbs each on my long run yesterday.

So my question to my running readers is will this pass? Do I just need to get used to it? Should I just hold off until after my June half marathon?

Any advice is appreciated! It’s so funny how you have to train so differently for the two types of running. Sometimes I wonder if I’ll ever get this distance running thing down.

My Week

Saturday- 8 mile long run

Ah, long runs. They burn up a chunk of your morning but have to be done. This run was tough, my legs were sore and so heavy!

Sunday- Rest

Monday- 1.5 mile timed run (0.5 mile warm up and cool down), weights

I don’t know how to speed up my mile time! My natural pace has improved to a 11:30/hour but even when doing a ‘sprint’ distance run of 1.5 miles, I can’t ever get faster than a 10 min/mile. It’s so frustrating for competitive me!

For weights I tried lighter weight and more reps than last week to try and reduce soreness.

Tuesday- Home yoga 20 minutes

I need a really good at home yoga program. I love yoga, but I’m just not that person who can do my own thing. I need instruction, I need someone telling me how long to hold each pose for.

Wednesday- 35 minute run, Nike Training Club 20 HIIT minute workout, 2 softball games

After my run, I opted to do a HIIT workout with bodyweight exercises like squats and push ups in the hopes I wouldn’t be as sore and my legs wouldn’t be too heavy for softball. Wrong!

My legs were so tight and heavy for both games. I just couldn’t get them loosened up, even with sprinting in an out of the field.

Thursday- Rest

Friday- 9 mile long run in Waterton, 4 mile hike

This was my worst run EVER. The combo of running ta a higher elevation, in the wind, with heavy sore legs, and maybe not hydrated enough made for a very slow and very painful long run. But I want to do my long runs in the mountains on a hilly course to prepare for Banff!

I also enjoyed a very slow, very easy hike to Lower Bertha Falls. I’ll do a separate recap post but man was it ever beautiful out- I hiked in a tank top!

Any advice on strength training without it affecting my running?

How was your week?


  • Jo @ Living Mint Green May 8, 2017 at 9:29 am

    It’s normal for your legs to feel heavy and tired ALL THE TIME while training, but ya just gotta do it anyway. My sports med Dr says deadlifts, lunges and squats are the best moves for runners. Heavy weight & low reps. Like 8-10 reps once a week. Maybe try the strength training before your run?

    • Rachel May 8, 2017 at 10:17 am

      Thanks for the advice Jo! That’s what I was wondering, if it was normal to feel heavy or if I was doing something wrong. Does this distance running thing ever get easier? Ha ha!

  • Moving Meditation- Hike to Bertha Falls - Better Livin May 9, 2017 at 7:15 am

    […] 5 miles each way and I had a 9 mile run scheduled; perfect! You can read how tough a run it was HERE. Running in the Waterton wind is NOT […]

  • Camille Richards May 9, 2017 at 2:01 pm

    I’m not good at yoga on my own either! I’ve had pretty good luck on YouTube though, you can find pretty much any kind of yoga you need.

    • Rachel May 10, 2017 at 6:49 am

      Yeah that’s what I’ll do next time. Even after years of practising, I can’t push myself without an instructor.

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  • Friday Fitness- BuffBox Monthly Subscription Box - Better Livin June 9, 2017 at 6:25 am

    […] lifting a little more anyway. I started to get back into a lifting routine but it was making my legs so darn heavy on my runs that I opted to wait until I wasn’t training […]


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