Re: 1/23: Strength Day
I would have changed directions had an entire ROTC training class not been doing there PT test. I have to admit, I think they were intimidated by me
The last time I saw my ipod, my four year old was trying to use it while she "cleaned" her room. I had sciatic nerve problems throughout each of my pregnancies and the last one gave me carpal tunnel syndrome as well. Miserable but I knew it would resolve itself as soon as I delivered the babies. I, at least knew there was an end. I'm glad yours is improving.Believe it or not, I have never read a single exercise, diet, or running book. I do think it would be beneficial to me. I know a little (very little) about Jack Daniels. Our local cross-country coach used his programs with the kids this year and through a weird twist of events I ended up running all of their speed days with them so I learned a bit. I do read through lots of programs on the internet and then try to build my own. I have an aversion to being told what to do. I'm either very stubborn or very lazy. I'm working on it!
I like weights and need to do more. Any ideas of have I can built them in without tons of extra time?
Re: 1/23: Strength Day
From what I can tell of your fitness, it doesn't surprise me that you intimidated the ROTC class..... 
Jack Daniels' book is more a book on exercise physiology. He breaks the various forms of training down based on what they improve: long runs, threshold, intervals, repeats, etc. He goes into what in your biology changes as you use the various training modes. Then he offers parameters on how to improve them. Basically, he provides the reader with the tools to build their own running plan rather than simply offering some based on the distance you want to run and how seasoned your are. That way, you build your own plan and know precisely why you're doing the workout you planned for yourself. And if something disrupts your plan, you don't have to figure out how to make it up, you just modify your plan to suit circumstance.
As for weights, you can save time by only doing compound movements. Those are movements with more than one joint. Pull downs (chins) do lats, biceps. Benching (pushups) do pecs and triceps. A standing press should be included for deltoids. Lunges (and squats) do quads and glutes. Leg curl or good mornings do hamstrings. Heel raises do calves. That's 5 or 6 movements that cover your whole body.
Since I'm running 6 days a week, I do strength on my day off and 2 shorter days. 2 or 3 sets of chins, pushups (elevated feet adds stress), dumbbell military press, lunges (I find they work the glutes better than squats), and weighted good mornings. Some sort of hamstring work is good because runners tend to have quads that are too strong relative their hamstrings. No calf work. Maryland is hilly and that stresses them more than enough. Eventually, the chin and push ups will get replaced by barbell and dumbbell as I'm more comfortable about my back.
Of course, don't forget core. I'm finding that the side bridge is excellent for lateral strength. The lying twist does the entire foward sections of the core and is good as a stretch, too.
Jack Daniels' book is more a book on exercise physiology. He breaks the various forms of training down based on what they improve: long runs, threshold, intervals, repeats, etc. He goes into what in your biology changes as you use the various training modes. Then he offers parameters on how to improve them. Basically, he provides the reader with the tools to build their own running plan rather than simply offering some based on the distance you want to run and how seasoned your are. That way, you build your own plan and know precisely why you're doing the workout you planned for yourself. And if something disrupts your plan, you don't have to figure out how to make it up, you just modify your plan to suit circumstance.
As for weights, you can save time by only doing compound movements. Those are movements with more than one joint. Pull downs (chins) do lats, biceps. Benching (pushups) do pecs and triceps. A standing press should be included for deltoids. Lunges (and squats) do quads and glutes. Leg curl or good mornings do hamstrings. Heel raises do calves. That's 5 or 6 movements that cover your whole body.
Since I'm running 6 days a week, I do strength on my day off and 2 shorter days. 2 or 3 sets of chins, pushups (elevated feet adds stress), dumbbell military press, lunges (I find they work the glutes better than squats), and weighted good mornings. Some sort of hamstring work is good because runners tend to have quads that are too strong relative their hamstrings. No calf work. Maryland is hilly and that stresses them more than enough. Eventually, the chin and push ups will get replaced by barbell and dumbbell as I'm more comfortable about my back.
Of course, don't forget core. I'm finding that the side bridge is excellent for lateral strength. The lying twist does the entire foward sections of the core and is good as a stretch, too.
