Cross Training Help?

have you tried the concept2 rower.
i know many runners use this machine to rest their legs from the constant pounding of running.it gives the joints a rest and the the upper body also gets a bit of work done during the training session.
if you do have a try put the damper lever to about 4 or 5 to begin with.
if your legs a tired with the running maybe you better have that rest day and substitute a running day with a day on the rower or bike for some variation.

for one thats a lot of runnin. but the thing i have to say is if you do all that work do ab work. you said you were doing some trainin. one thing you could do is repeats. do like a or so of highway. and from one light pole to the next do a hard sprint. then for the next do a jog. dont let your self get to slow on the jog. just go like some 40-55% on the jog. then do that for a few poles. the best is if its uphill if possible dont do it down hill. a nother thing you could do is go to like a hardware store and buy some rubber band. nothing fancy just likd 3-5ft. with that do like 20 lunges with it tied to you giving you some resistance from the ruber band. those are the first things that come to my mind so good luck. the thing is dont get to crazy and go every day with it give your body some time to relax. maby like a day in the week. where u strech for like an hr. give or take. so good luck.

hey thanks heaps for the help soo far,, I do 400metre sprints on tuesdays and thursdays,,Yep I do a bit of AB work, 4x60 sit ups on weight training days! I do quite a bit of plyometrics, but i might do the rubber band tecnique thanks..

Thanks pete too, I'll look into that, I'll try almost anything as cross training
within the next 3 weeks Im going to 120kilometres a week, I love long runs!! safe training to you guys best of luck with everything,

does anyone know if cycling helps running performance????

i think that cycling will improve running.
i was reading in a book that a running coach tried out an experiment on a group of club 10k runners.most could run sub 35 minutes anyway.
he got the group to cycle uphill on a heavy gear where only 40 rpm could be achieved and they had to cycle till failure without getting out of the saddle.i cant remember the number of sets carried out, butalmost all of the runners improved their 10k p.b's.and some by quite a chunk.
hope this helps.