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Base Training Runs Week 4 Completed plus a Fabulous Weekend

April 12, 2022 2 Comments

I have completed training runs of up to 20 miles over the years but of course, not recently. My last marathon was in 2017 and my longest training run prior to that was 16 miles. So, I was a little surprised that I was a wee bit nervous about a scheduled 4-mile run on Saturday. What is there to be nervous about really? It’s just 4 little measly miles. For one, this is the longest run I have done in more than 3 years! Probably 4 – I haven’t kept the best of records.

Plus, my route is pretty hilly and this extra distance takes me up yet another hill. Hill training is good though, right?

Hills on Eagle River Road during a 4 mile training run.
The Main Hills During My Training Run

Maybe the real concern was doing too much too soon and getting injured or causing knee osteoarthritis flare-ups or anything that will take me out of running. This is probably going to be a concern every week that the mileage increases. As I have mentioned in other posts, I am following Hal Higdon’s 30-week Novice Supreme Program and the total miles is less than a 10% increase each week. Most running plans state that a 10% increase can safely add miles while also preventing injury and burnout when done properly. They also state that you should be running a good 20-25 (some recommend 25-30) miles a week before even starting a marathon training program.

By the time I begin the marathon training phase of this program, I will only be running about 15 miles per week. However, Higdon’s program also adds walking or cross-training each week which aids in building additional strength needed to take on 18 weeks of marathon training. And those two scheduled rest days are just as important as the training days. So far, I believe this is working out great. Being able to do 4 training runs per week when I haven’t been able to run much at all is exciting. Have I mentioned that already (like in almost every post)? Ha!

As far as the 4 miles – it went great. No issues. I am even getting up the hills much easier than I was a month ago. The “long training run” drops back to 3 miles this coming week. I can’t help adding the quotation marks because this type of mileage doesn’t exactly feel like a long run. 10 miles! Now that is a long training run. But that won’t happen until week 17 which is okay because this slow and gradual increase in training runs with recovery weeks is working out great!

Training Runs and Strengthening

  • Monday Strength Training
  • Tuesday Run 2 miles + Hip Strengthening/Mobility
  • Wednesday Run 3 miles
  • Thursday Run 1.5 miles + Strength training
  • Friday Rest
  • Saturday Run 4 miles
  • Sunday Rest – (feeling a bit fatigued)

Tuesday I was faced with an unexpected white-out. The training run still got done outside!

Shoe Update

I finally tried the Altra Paradigm 6 running shoes on a shorter training run and I absolutely loved them! Do you recall how worried I was that Paradigm 5 had been discontinued and changes were made to the newer model? Sometimes change can be a good thing and sometimes not so good. Of course, for a more accurate evaluation, I will have to run a few miles in them but I think they will work out fine.

Trying out the New Paradigm 6 Altra running shoe
Hmmm…..Is that a Heel Strike?

And the Best for Last

I got to spend a couple of days with these guys! Love, Love, Love them!!! The weather was a bit chilly but we went out for a little hike to the Eagle River Nature Center hoping to catch a glimpse of the swans. Rumor has it that they have returned and we were hoping to see them at the viewing deck but they were not there. Better luck next time; we still enjoyed our little hike.

While we were hanging out here at home, Scott was in the Talkeetna Mountains enjoying snow machining and backcountry skiing with our friend Richard. And then they had quite a show of the Northern Lights.

Snow machining in the Talkeetna Mountains
The Northern Lights in the Talkeetna Mountains
The Northern Lights in the Talkeetna Mountains

Amazing! Apparently, it was one of the best displays in a long time. Even Sonja got photos in Anchorage. I missed the whole thing!

Oh well, back to running…

Week 5 is coming up with no real changes in mileage, but the following week’s long training run jumps up to 5 miles. Can’t wait!

Until next time…

Happy Running

Comments

  1. Sonja says

    April 12, 2022 at 9:18 am

    I had no idea you should be running 20-30 miles before even starting a training program. Love the pics!!!

    Reply
    • Cathy says

      April 12, 2022 at 10:55 pm

      Yes, it is good to have a strong base prior to starting a marathon training program.

      Reply

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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…

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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
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