At 40 plus years the body is easier to read. The signs of a wee niggle or a dysfunction , there's a warning light that lights up now whereas in earlier years it was probably flashing , just youthful exuberance never noticed.(ignored)
Training to maintain strength is playing a big role in being able to cope with the demands of extra mileage and speed training that is on the menu.
From wall squats when waiting for the train to complex routines in the gym to walking lunges up a set of stairs during a coastal run. Opportunities everywhere. Planned and improvised sets to harness full potential when the trails are taken on.
Single leg squats used to be someone's idea of a party trick. Now, a single leg and single arm with a multidirectional drive is part of the understood regimen that finds its way onto the exercise floor. Note the "exercise floor": elements of gymnastic movement have been employed by trainers for a long time. Callisthenics, movement training, mobility workouts, body weight exercise. They have been born from observation and employment of traditional floor work used in gymnastics.
Whatever the genre of training, loading extra external forces will always have its place to maximise potential. From health benefits all the way to high performance.
My current routine has two targeted outcomes. Maximise muscular engagement and synergy to increase my bodies ability to finish 82 hilly miles with a 24 hour cut off, an ultra race called the ONER in April 2017.
The second outcome is recovery from the event. I have to get up the next day and get to work. Nutrition, sleep and a grounded perspective on life are fundamental also. For the purpose of this chat I'll remain focused on the output.
A selection, though not all the current moves, being stressed in the coming weeks.....
When completing high intensity interval running sets the foundation of strength comes into play. The body copes with full range of motion combined with full throttle tensions.
2 strength and conditioning sessions per week is satisfactory when all the other stressors and volume is taken into account.
Plenty other factors of stretch, mobility, stability, aerobic conditioning, endurance and health layered into the system along the way.
I mentioned the secondary goal. Recovery to carry on and play another day. Losing sight of this has been met with unhappiness and regret...... quite a few moons ago. So every challenge set comes with an acceptance.
I accept that the outcome will rely on the committed effort to prepare as best I can.
Have the next challenge set before this one is completed.
To have the energy and ability to get up the next day and carry on with the things that allow me to contemplate, let alone take on, each challenge that's signed up to.