Weighty Issues

I don't get excited about running when it's dark and cold, but I needed to GROW. This morning's running was short - a one-mile warm up, then 400m intervals along a straight road. I did three at an average of 1:30 ("only 45 seconds off world-record pace"), running back in between at 7:30 mins/mile pace to the same start point. I did the first 400 as I would normally do, the second 400 with a higher cadence, and the third with a slightly-larger-than-usual stride. The third gave me the best time, although I think the second style would be more beneficial in the long run. Job done, I packed up after twenty minutes. It would have been useful to remember not to gulp air like a trout, but so much for hindsight. "Hindsight, my hind," as they say.

Weights yesterday. 3 sets of curls, 2 sets of kickbacks, 2 sets of lateral raises, 3 sets of pressups, and calf raises. I should do some leg extensions some time. I'm content to do this sequence of exercises every other day, or even once every three days. I do them all one after another, with minimal rest - more for time-saving than anything else. Should runners lift light weights, heavy weights, or no weights? Should we do them fast or slow? How many reps? Should we incorporate some variety in lifting (a good way to sit on the fence)? Does anyone have any useful exercises to suggest (no abs for the pig please)?

Happy Running!