could you give me some advice on weight training for running. I have always lifted weights 2xweek for upper body, but let my biking (2-3 week, 30-75 miles total) and running (2-3 week, 10-20 miles total) substitute for lower body exercise. I know the benfits of lower body weight training, but I am not sure what exercises I should do, set, reps, and how many times per week. In the past when I tried lower body lifting, it would irratate old knee injuries and so I stopped.
Bob, from my point of view, your weight training for running should be feet on the ground, balance oriented, and dynamic. Lunges, balance and reach exercises, jumping and hopping are all reasonable strategies. The SAID principle (specific adaptation to imposed demand) should drive your activities. I can recommend a book, Conditioning for outdoor fitness, Musnick and Pierce, Mountaineer Publishing, 1999 as a good resource for such activities.