Change is Relevant

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.

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

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

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!

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