With my goal race over, it's time for a new training plan (working on that!) and a new strength training routine.
The November 2014 issue of Runner's World included an article about how plyometrics build efficiency, prevent injury, and improve speed. The article said that, "...in a University of Montreal study, runners who did eight weeks of
plyometrics improved their running economy more than those who lifted
weights."
The article features four ploymetrics exercises that are also part of the Iron Strength workout from RW I've been doing: jump squats, plyometric lunges, plyometric single-leg toe touches, and burpees. They are tough, but I'm convinced I need to continue doing them. Here's a video on how to do each.
I decided to combine them with some of the 10 Essential Strength Exercises for Runners from RW for a new routine. I'll do this twice a week and gradually increase both the number of reps and sets, starting with 2 sets of 15 except for jump squats, which starts with 4 sets of 15. I did this routine this morning, and it took 45 minutes to complete, with a few minutes of stretching at the end.
Plyometric Jump Squats
Superset (do one set of the first exercise then one set of the second then repeat alternating the exercises) of Lower-Body Russian Twist and Scorpion
Plyometric Single-Leg Toe Touches
Superset of Back Extensions and Clamshells
Plyometric Lunges
Superset of Stability Ball Jacknife and Stability Ball Hip Extension
Burpees
Superset of Rotational Shoulder Press and Alternating Dumbell Row