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Change is Relevant

March 28, 2022 2 Comments

Springtime in Alaska can mean so many things. Yes, it is warming up but overnight, literally, the temperatures can drop and there can be a few inches of snow that you weren’t expecting. And just as quickly, it can change again. This change in the weather doesn’t mean that running has to be put on hold; it’s just kind of a bummer when you are looking forward to warmer weather and continued runs on drier pavement and trails.

spring snowfall in Alaska

Really, the pavement has been dry prior to this recent snowfall!!

The Proof

And with a snap of your fingers, it seems, the snow is gone again. That’s March in Alaska!

View of spring from my deck
The day after…

Wouldn’t it be nice to have just as quick of a turnaround when there is a change in your running, like an injury? Everything can be going so well and just like that, it isn’t. A few years ago while training for a marathon, I was on a hilly 16-mile run. I wasn’t having any problems, literally, I felt great, and BAM! I pulled my right hamstring. How awesome would it be if you woke up the next morning and everything would be right back to the way it was a couple of days prior? If that’s the case, you must still be dreaming. Unfortunately, running injuries don’t heal as rapidly as the Alaska weather changes.

Preventing such changes and building strength is why I have been working so hard these last few months. I do NOT need anything that will set me back. Although the hip-strengthening exercises that I am currently doing almost daily are boring and tedious as mentioned in previous posts, they are working! This is the first time in a few years that I have been able to run consistently for any length of time, and to be able to run three days in a row this past week was definitely progress! Even though it’s not a lot of miles, it is still a huge accomplishment. Change is happening for the better!

Running and Strength Training

All runs include a warm-up and cool down followed by stretching and foam rolling.

  • Monday Strength and stability exercises
  • Tuesday Run 1.5 miles + Stability exercises
  • Wednesday Run 3.0 miles + Bridges (see explanation below)
  • Thursday Run 1.5 miles + Strength and Stability exercises
  • Friday Rest
  • Saturday 3.5 miles + Strength and Stability exercises
  • Sunday Walk 2 miles

The increase in mileage for Saturday’s run created a little anxiety but by taking it nice and easy, the run was a piece of cake. There isn’t an increase in mileage in next week’s runs which is okay. Slow and steady. And certainly, a nice sunny clear day didn’t hurt!

Views in Alaska on running ro

And according to my Garmin, my performance wasn’t too shabby although I have to admit, I am running super slow – 11 minutes/mile slow. That’s okay. As I gain fitness, my times will improve. Interesting that 38 hours of recovery for that performance is needed. Haha.

I have continued with the same strengthening and stability exercises mentioned in previous posts. However, bridges are a problem. I hate them! Because? They seem to cause low back discomfort which is very annoying. I am either doing them wrong or I am still lacking in hip and glute strength which could put too much pressure on the lower back muscles. So, one day this week, I just decided that I wasn’t going to do them at all. But the following day, I realized the benefit of bridges and thought I just need to figure them out. So, I only worked on bridges that day, making sure to use the glute muscles and not arch or overextend my back. With concentration, I did better. So, for now, I will continue to work on the bridges until I gain more strength, but I have stopped doing the T-ball triad. Another exercise that I have added this week is the single-leg deadlift. Except for a little imbalance initially, they were pretty easy. I will add weights next week.

And just like that, week 29 is done without any running issues. For those that have asked, yes, I do have some mild knee pain at times, but it is never worse than baseline which has been fairly mild also. I am hopeful that knee osteoarthritis will not become a problem during this build-up. I LOVE to RUN!!!

Countdown – week 28. Until then…

Happy Running

Comments

  1. Sonja says

    April 3, 2022 at 8:02 am

    I hate bridges too… but mine is because my quads and IT bands are so tight it hurts my knees. Love the pics!

    Reply
    • Cathy says

      April 3, 2022 at 4:06 pm

      I’m still working on them, not a lot of improvement, maybe some core strength would help.

      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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