Guys, I fell into an L-hole yesterday (“L” for Laundry!) and completely spaced blogging. What is wrong with me? Anyway, bygones. I’m back!

It’s no secret that I love a good lift. When I was 13, Obi-wan introduced me to my first Fitness Icon, Kiana Tom.

Thanks for all the advice, Kiana!

Kiana had a show on FitTV and I learned form and basic exercise technique from her and from Obi-wan himself. Well, them and Ah-nald. I love this book.

"We are here to pump YOU up!"

At that point in my athletic career I was running cross-country, playing basketball, cheerleading, running track and playing softball in the Summers. I was all over the place with my training, which was probably the primary reason that I didn’t suffer from overuse injuries, ummm, EVER.

I learned to get my lift on in this very gym. Way to go, Daddy-o!

When I got to college, I realized that I was unique in my knowledge of proper exercise techniques. I continued to cross-train throughout my marathon career and have only had to take off one month to strengthen a bum glute medius. I ran my best marathon that Fall.

Point is, I credit strength training for keeping me healthy and strong.

Don't be fooled by the skirt and the smile. I'm a BEAST in the weight room!

Physiologically, muscles need to be strengthened before they can be beat up by the mileage required to train for a marathon. Muscles build faster than tendons and ligaments because they have a better blood supply. That’s why long-term, sustained weight-training is the way to go so that the tendons and ligaments have a chance to catch up and get stronger, too.

Excuse me while I grab my 85 pound dumbbells and do some bicep curls (juuuuust kidding, those are Obi-wans' bad boys)

Awesome benefits of weight training:

1. Builds muscle which can increase the body’s metabolic rate and burn more calories in everyday life.
2. Stronger body = fewer overuse injuries.
3. Works the anaerobic capacity of our cardiovascular system to increase the body’s VO2 max )which makes distance running easier).
4. Helps to increase bone density and prevent osteoporosis.
5. Cut arms. Perky butt. Hot legs. Seriously, you need more convincing?

So, grab a friend and head to the weight room or a strength-training class. Your body will thank you.

Now go out and run!