Running2Run

Running Through My Sixties And Beyond

  • Home
  • About Me
  • Contact

30 Weeks

March 20, 2022 Leave a Comment

Sunday (the 13th) marked 30 weeks until the 2022 Chicago Marathon. A definite favorite of all of the marathons I have run. My deferred entry prior to Covid can be used for this year’s race which is pretty neat.

Chicago Marathon 2017
Chicago Marathon 2017

The fact, for the first time in more than 2 years, that I can run 3 little miles without walk breaks, and without knee pain is promising. There are several posts in this blog detailing my attempts at returning to running after an injury, but this knee osteoarthritis really set me back. This marathon is a long shot – 26.2 miles is a long way from 3 – but I just can’t let it go. It IS What IT IS and all I can do is try my best.

But, I do need a strategy. For my very first marathon way back in 1999, I followed Hal Higdon’s Marathon Training Program: Novice 1. It worked out great! So, given my theme lately of sticking to what works, I am going to repeat that training which is included in his 30-week Novice Supreme Marathon Training Program. This training plan consists of 12 weeks of building a base followed by 18 weeks of marathon training.

I didn’t follow it exactly this first week because it wasn’t something that I was planning to do so the runs didn’t match up to the plan. But, I was still able to run the workouts listed for the week. From this point, I will be following a Monday-Sunday running schedule. FYI, Hal Higdon has lots of running programs, not just for the marathon. He has beginner programs and even a walking option.

Running and Strength Training

  • Sunday Strengthening and Stability Exercises
  • Monday Run 1.5 miles easy Strengthening and Stability Exercises
  • Tuesday Run 3 miles easy Strengthening and Stability Exercises
  • Wednesday Strengthening and Stability Exercises
  • Thursday Run 3 miles easy
  • Friday Walk leisurely for about 1.5 hours. Strengthening and Stability exercises
  • Saturday Run 1.5 miles
  • Sunday Run 3 miles

I have continued with the same stability and strengthening exercises as mentioned here, but this week I have added a T-ball triad which has three phases. In the first phase, while laying on the floor or mat (as in my case), extend legs to rest on top of a stability ball. Then, raise your hips off the floor keeping your core and glutes tight, then lower back down. Phase 2 is extending the legs on the stability ball, but this time the ball is just under your feet. Raise and lower the hips as in phase 1. This was really hard for me but after a couple of days, I had better control. Phase 3 starts like phase 2, but instead of lowering back down to the floor, roll the ball towards you. That one seemed a little easier than the other two and I really felt it in my hamstrings. These phases were added one by one during the week, not all at once. Most of these exercises are kind of boring and tedious but they are working to build better glute strength and stability. Focusing on the muscles that should be working is key.

Hamstring curl with stability ball

Shoe Blunder Update

After the big shoe blunder last week, I decided to go back to the shoe that was actually working well for me. And my first run out was so awesome. I definitely have a new appreciation for my Altra Paradigm 5 running shoes!! Unfortunately, I have a history of feeling the need to change up my shoes, so maybe this was a good thing if only to tell me to STOP IT!! If something is working, don’t change it. Being that the Altra Paradigm 6 is now available, I was worried that the Paradigm 5 wouldn’t be. And it isn’t available locally in my size. But, I am sure I will be able to find it online. If not, then hopefully, Paradigm 6 will work fine.

Multiple running shoes stacked on top of one another.
A balancing act!

This week’s running has been pretty awesome. Just the fact that I am running is amazing. And just as amazing, are these running views!

For next week, the plan is to complete week 2 of Hal Higdon’s 30-week training program and continue to add strengthening exercises. Until then…

Happy Running!

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Welcome to my site!

Sharing the challenges that I face while training for marathons in my 60s! I'm determined to reach these goals while also meeting life's demands and spending time with my awesome and very supportive family! Read More…

Follow

  • Instagram
  • Twitter

Subscribe

Loading
Oh these hills!! I have advanced on my run/walk cy Oh these hills!! I have advanced on my run/walk cycles to a 4:1 ratio and my 4 min runs were up the hills!! Good training right? Swipe to see what happens every single time I put my mat down to do my exercises.  #ilovetorun❤️ #runalaska #runnersover60  #hillrunningishard #runningpartnerneedsarest
The wind died down today so we took a nice little The wind died down today so we took a nice little snow shoe up the mountain. The scenery was beautiful, just hard to capture it.  #snowshoeingadventures #snowshoealaska  #chugachmountains  #crosstraining #opt outside alaska
It’s been hard to get anything done or even thin It’s been hard to get anything done or even think about running with all that is happening in the world🥲 but I managed to get down my icy driveway to run on the dry roads. Super windy!!! I had a really hard time on the hills  against that wind. But I got it done and I increased my run/walk to a 4:1 ratio x 7 so I am happy about that. #runnersofalaska #runalaska #runwalkrun #runnersover60 #ilovetorun #buildingarunningbase #windyalaska #crazywinterweather
Sonja - @nurse_sonja_ak - and I had planned to cel Sonja - @nurse_sonja_ak - and I had planned to celebrate in memory of my Mother on her birthday but I had minor surgery that left me down and out longer than I had expected and Sonja ended up positive for Covid. But, despite that look what she did! She is so talented and creative. She remembered Mom as someone who was always stylish. She took pride in her appearance. A specific memory inspired Sonja to make these beautiful clay earrings! How special is that? My Mother would have loved these. #inmemory #rememberingyouonyourbirthday  #neverforgetyou  #bestdaughterintheworld❤️ #talenteddaughter❤️ #clayearrings #madespeciallyformom  #thelittlethings❤️
I’m obsessed with the sun finally clearing the m I’m obsessed with the sun finally clearing the mountains. Haha sunshine during my run is so nice. It wasn’t that bright today but it’s still shining ❤️#sunnydaysarehereagain #runningonsunshine #run #runnersover60 #runak #optoutside
My running views have just been awesome. I am inc My running views have just been awesome.  I am increasing my running time 3:1 this week. Keeping my fingers crossed that it goes well🤞 #runwalkrunrepeat #runnersover60 #backtorunning #buildingarunningbase #myrunningviews #runak #kneeosteoarthritis
Running with knee OA is interesting. Take yesterd Running with knee OA is interesting.  Take yesterday, my knees were bothering me a little, to the point that I wasn’t sure if I should run. But, I thought… give it a try, see how it goes. I can always just walk. And it went great! I even added an extra run/walk cycle to the program. And today I have absolutely no knee pain. I’m even running up and down stairs (when I need to go up them) trying to create some pain (I know sicko) but nothing??? Go figure! Nothing has changed. But hey, I’ll take it! #runningwithosteoarthritis #kneearthritis #runnersover60 #runwalkrun #kneepain #nokneepaintoday
Yay, the sun was briefly above the mountain for th Yay, the sun was briefly above the mountain for the first time since November! We will be gaining about 37 minutes of daylight this week! It’s the little things 😂  It was a beautiful Alaskan day but it was very cold!  I took a rest day today.  #restdayforrunners  #runnersover60 #olderwomenrunners #runak #winterwonderlandalaska #winterwonderland #readyforspringtime #optoutsideak
I wasn’t feeling like getting out today but my h I wasn’t feeling like getting out today but my hubby convinced me to go out for a ski. I did need to get in some cross-training so off we went. It actually was really nice to get out. Isn’t that usually the case?  #skiak #skieagleriver #crosstraining #optoutside #getoutside  #getfit #winterwinderland❄️
My running views today. I think I am finally settl My running views today. I think I am finally settling in to being back home and appreciating the beauty of the state. Don’t get me wrong though, I would be in a flight back to HawIi given the chance!! #runak #myrunningviews #buildingarunningbase #backtorunningagain #runwalkrun #winterwonderland #chimarathon2022
I’m not sure that I should go on vacation especi I’m not sure that I should go on vacation especially if I am going to have such a hard time adjusting back to the cold!  I’m beginning to believe that the cold and dark is not good for my health. It was soooo nice in Hawaii!! I’m still getting out for my runs and bike rides but I have been slow to get back to the exercises and stretching.  I’ll get there! #backtothecoldweather #runak #buildingarunningbase #crosstraining🚴#winterbiking🚴❄️ #fattirebiking #runnersover60  #keeponkeepingon🏃‍♀️
We are back to snow and ice. While we were away th We are back to snow and ice. While we were away the temps warmed up to in the 40s causing everything to melt just so it can freeze over once the temp drops!! Please send me back to #mauisun . We did get out for a bike ride today so it wasn’t too bad I guess. The new snow made conditions a little tolerable.  #winterinalaska #snowandice #fattirebiking #winterbiking #ilovemyfattirebike #ilovetorun #running2run #getfitalaska #optoutside
Hawaii Vacation Hawaii Vacation
Another awesome day in Hawaii with @nurse_sonja_ak Another awesome day in Hawaii with @nurse_sonja_ak  and fam! #vacaywithfamily  #familytimeisthebesttime💕  #hawaiiansunsetsnevergetold
Fun day at the beach! Even found a boardwalk to ge Fun day at the beach! Even found a boardwalk to get my run in. #familyfun❤️❤️ #spendingtimewithfamily❤️ #familyiseverything
Load More... Follow on Instagram

Copyright © 2025 · Modern Blogger Pro On Genesis Framework · WordPress · Log in