I did it, a guess a symbolic win, rather than much training effect . . . legs still felt tight from Fri strength workout. I might need to shift to a 10 day cycle, rather than a 7 day, that is, plan workouts and rest over a 10 day period, rather than hitting the track every Sunday. just to plan more recovery time.
thats a lot of recovery time for symbolic wins. maybe dont do the strength workout before the run, but after. well, after a couple of 'workouts' your legs should start coming around and being able to handle more.
Tue is really the anchor of my week, the semi-personal training session . . . then I'm not recovered enough until Friday for another strength workout, really need two days after that before ready for another hard workout, so I've not worked out how to maximize hard workouts with enough rest. Speed is built on strength so I counting on the strength training to translate to seconds on the track, at least in sprint events. Hopefully, I can handle more volume as I progress, but I'm leery of getting injured, thus the emphasis on recovery.
yeah, any running your can introduce into the strength mix is better than none.
I forget, are those strength sessions you do all static lifting? or do you do plyo cardio stuff like box jumps, burpees, etc too?