After run did strength workout with Bobby:
5x5 chest press (80,80,100,100,100)
3x5 cable row (120,140,140)
3x5 weighted pull-ups (25,35,45)
Jogged an easy ~400m around building after each lift so that there was 3+min active recovery between lifts.
This was a really cool workout. I was inspired by this article:
Essentially, the article pointed to a study where masters runners improved running performance when they did what they called a "maximal strength program." The maximal strength group did a variety of lifts of only 3-4 reps using weights
that were 85-90% of their max with plenty of recovery between lifts (3-4mins).
Instead of standing around for 3-4mins, wejogged around the building. Both Bobby and I felt like the light jogging in no
way affected our lifting negatively. I felt like it was a good way to use the time and that the active recovery actually helped me "lift" a bit better.
This article supports the use of active recovery when doing strength training:
I plan to do lots more of these kind of workouts. I expect they'll increase
strength without increasing body weight or harming running performance. May
even help. We'll see.