I saw your questions on the dailySpark blog. Unfortunately, there is not a black and white answer for the questions you posed, however, what I have read from a number of running experts is it depends on your training and upcoming race schedule. If you are preparing for an important race, it is noted that running should be your focus followed by strength training. This does not mean you cannot strength train, but you want to make sure you do not do so the day before your LSD run. This run is the foundation to build all your other runs around.
Doing a full body workout 2 times a week on a cross training day might be an option, but once again depending on what you are training for will determine the direction. I will say if the only days you have time to ST is on your running days, do so after your runs so that you have fully loaded glycogen stores. But remember, this is dependent on what your goals are. If you want to build lean body mass and use running as a aerobic activity, than doing ST first followed by running would be your focus.
Thanks for adding me. I add you too. Always can use a new friend. Maddie is an Australian Sheppard. She has been a great addition to the family. Herding breeds are great. I use to raise OES (Old English Sheepdogs). They were a laugh a minute when they would try to herd my ducks and geese. They had a little bit luck with my horses. Have a great weekend. ~ Lin 2872 days ago