I have one day "off" and one day XT per week on my marathon training plan.  I must admit, I treat the XT day like another day off.  I personally don't know of anybody who actually considers going out and doing something special for their XT.  I'm sure the elite and serious athletes do, but if you are already going to the gym, I'd count it.  I play golf, go hiking, ride a bike with my kid, but nothing intense; but I'm just an average runner.

I'm training to run my first marathon, the Omaha Marathon,
which takes place September 23rd. I'm in my last 6 weeks
of training, and I feel great! My long run this week will be
either Saturday or Sunday, 22 miles.

I still work myself as hard on my days of cross-training as
I would with any other day of training, but I'm pretty hardcore about
my workouts.

The only cross-training I do is the elliptical machine, and I do it
at a very high intensity for an hour, that way I get at least 12
miles (according to the machine) and I get a good solid workout.

I do the elliptical machine no less than 3 days a week, and I run
no less than 6 days a week. So half the time I'm doing both
the elliptical and running. But if you really would like to see,
you can look at my log.

Hope this helps. Good luck!

----

tonya[/URL" target="_blank">
My Log[/URL" target="_blank">

First Marathon -
Omaha Marathon 09/23/07 -- Boston Marathon (Hopefully) 04/2008

I swim, and it makes my body feel great for my next runs. I also run four days a week, and try to get in swims between each of them-can't always do that many, though. It really helps all of my sore spots, and works the muscles that running doesn't.

[http://This message has been edited by red73 (edited Aug-10-2007).|http://This message has been edited by red73 (edited Aug-10-2007).]

Usually my XT easy days only. I never substitute out key workouts. I usually try to keep it low impact nordic trac, roller ski,elliptical,aqua running, stationary bike. All my training is done in minutes not miles, I monitor my heart rate to guard against overdoing it, however all you really have to do is monitor your own internal feedback ie does this feel easy enough to be a recovery workout. I agree with Nobby's word of caution due to different muscle recruitment patterns with different forms of XT, ease into them to avoid uneccessary delays in your training. Working different muscles and recruitment patterns is not all that bad a thing as you are only as strong as your weakest link. It is a good idea to work muscle groups in a triplanar fashion as we move in all three planes of motion

quote:

---

Originally posted by Tamara40:

Hi Shannon, I will preface my response with a big ole "i'm no expert on this stuff" but I will tell you what works for me. I think some of this depends on your goals of the marathon. I am currently in marathon training, and my goal is just simply to finish...I have no time goals (well, I have to run at least 16mm to finish w/in the marathon requirements). I am currently running 4 days/week, and I try to take off the day before and the day after my long run. On the day before, I will only walk, and that's with my dogs, so it's a lot of stopping and sniffing, but the point is I don't do anything hard.The day after my long run I do nothing but stretch. I'm too paranoid about injuring myself to work different muscle groups with the cycling and other machines. Swimming sounds good, and Red motivated me with his/her response.

I've read that I should be working on my upper body, and that makes sense to me, but frankly with all the time it takes to do the running I have had a hard time finding time to get to the gym for upper body work. Like everyone else is saying, the most important thing to me is that you listen to your body and see what works for you. Be careful and good luck w/your marathon!

---

 

Depending on a type of workout, it usually takes 48 hours before you feel the real effect of it.  In other words, If you only run, say, 3 times a week and cross train 2ice, you might want to structure it so you'll have an off-day 2 days before your key workoutslong run.  Not that you should do some rpetition work the day before (like I said, "depending on a type of workout...").  <br /><br />I actually personally prefer doing something the day after the long run just to stretch out and massae stiff legs.  Easy jogging (and, when I say "easy", I mean "EASY") actually increases blood circulation, oxygen and nutrients along with it, throughout the body and massages tired muscles.<br /><br />I take the whole purpose of cross training is to do some sort of exercise without the stress of pounding.  Besides, If you go out and do a light jogging with a few strides the day before the long run, I think it might help youI call it a prep work.  Think of it as a part of warm-up.  You should have a plenty of time during the week to take a complete day(s) off.

Also, I do have a bit of reservation about working on your upper body.  Supposedly, it takes 0.17 milliliters of oxygen to move 1km of body weight 1 meter.  In other words, if you put extra kilos on your body, it requires more oxygen to run (I can feel it!).  So unless you have a very good reason why you should do weight training and know what you're doing, I'd be very careful of doing it (I do believe in core strengthening training though).