Doing light strength work vs heavy compounds for marathoning?
Hi everyone - for those of you that strength train, I was wondering who is in the camp of using lighter weight/bodyweight exercises and focusing on mobility and who does heavy compound lifts (3-4 reps max of a heavy weight) for marathoning and what effects you see from your preferred style of lifting and why you do this.
I'm asking because I have been doing strength work about 2x/week for a few years now, focusing on full-body compound style movements. But I just feel like the strength work takes a lot out of my running (and sooooo much time out of my day!) to the point where I feel like I can't go as fast as I'd like in my workouts because I'm still experiencing lingering soreness from my lift (even if I wait 3 full days post-lift to do a faster workout). That said, I am considering pivoting to trying to use more home equipment (bands, light dumbbells, focusing more on mobility) for my "strength" days, and was wondering if anyone has experienced anything similar or has gone from heavy lifting to using minimal weight during marathon training/what that experience was like.
For context, I run about ~75ish-85ish mpw and am looking to break 2:53 in my marathon this fall.
TIA!
ETA: I do not know why people think I am lifting to failure, I am not. I am just a little sore and legs not completely fresh for my running workouts. I also lift on my hard days (typically once on my speed day and once on my long run day). If anyone has any resources or apps you like for strength training or similar experiences that would be helpful … thank you!