then some heavy lifting...heavy for me anyway:
Hex-bar deadlift - 4x3, (170,200,220,230lbs) , 1x1 (240lbs)
20mins incline walking on treadmill @15%, 3.2mph, ~120bpm
Been doing more incline walking and hex-bar deadlifting lately because of the multiple benefits...benefits that are not commonly advertised. Some of these benefits I have discovered recently. The deadlifts improve strength of the posterior chain...something sorely needed by anyone who sits a lot. But they are also significantly improving hamstring mobility...which is something I was lacking because of all the years of running. I use the hex-bar for deadlifting rather than a barbell because it is so much easier on my lower back. In addition, deadlifting with the hex-bar...also called trap bar...has an overlap with the squat and some of the same benefits.
The incline walking is very good aerobic work. But it is also very easy on the structure because it's non-impacting and it has the rarely mentioned benefit of lengthening your entire backside...all the way from the achilles tendon and foot all the way to the neck. It has the benefit of standing on a slant board while still developing the aerobic system. Since runners have notoriously tight calves, plantar fascia and achilles, it is a perfect supplementary activity for a runner...especially one who is older and trying to dabble in other physical activities. When you throw in the unforseen benefit of lessening TMJ symptoms, it sure seems to be time well spent.
If you are reading this...I'd encourage you to search for your own activities which will yield the most benefits with the least risk...and which are relatively specific to the endeavors in which you are most interested.