One of the things I realized I could NOT do is run a lot and also ST a lot. So when I decided that I was going to be the best runner I could be, and not a gym rat, I cut ST down to 2 days a week.
I manage 2 days a week in the off season. I maintained this sort of schedule for marathons #3, 4 and 5: run 5 days a week, ST 2 days a week, and Sunday evenings do some sort of restorative yoga (my long run is Saturday). I cannot ST and run on the same day. I've tried and it does not work for me. I currently cannot guarantee 2 ST days a week, due to a new job that I took after marathon #5.
"Should I keep up my normal ST during marathon training, or should I back off on it a bit?"
Back off. Build strength in the off season. I aim for 2 ST sessions a week, but sometimes manage just one or even 0 some weeks.
" If I were to cut back on what I'm doing a bit, what are the must-have exercises I should keep in?"
You can achieve a full body workout in 3-4 exercises: bench press/pushup; squat/deadlift/lunge/stepup; row, plank (optional imho).
" Are there any run days I should absolutely avoid ST on? The advice I've gotten is to skip it the day after my long run and to avoid it on tempo/hill/speed nights (Tuesday and Wednesday for me)." yes, this is correct.
" Should I look at splitting things up a bit by focusing on different body parts on different days? "
No, your muscles do not work in isolation during life and running, and you should not train them that way either.
NB: DOMS from ST absolutely does not affect my legs when running, so I can deadlift 145 pounds and then run 32K the next day with no adverse effects.
My current schedule is like this:
M - marathon pace/tempo/fartlek
Tu - easy run
W - rest day or ST
Th - hills or speedwork
F - ST
Sa - long run
Sun - recovery run
Edited by: ZORBS13 at: 2/14/2013 (12:06)
Never underestimate the strength of a woman.
Never f@#k with one who runs 26.2 miles for fun.
Agatsu Kettlebell Instructor
Can-Fit-Pro Personal Trainer Specialist
8x marathon finisher/15x half marathon finisher