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.
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.
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.
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!
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