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Strengthening: Where To Begin

February 22, 2022 2 Comments

I have had a hard time doing strengthening exercises. I just can’t seem to get them done. I know that I have mentioned this many times before. I think my hesitation is that I am not sure what exactly I really need to do or where to start. I have followed various coaches’ programs in the past, but I felt like they didn’t really design a program specifically for what I needed to become a stronger runner. Not everybody is the same and not everybody’s needs are the same. When the last coach eventually just had me join a facebook group to get my strengthening exercises when I was paying for an individualized program, I gave up on coaches. I know there are some good ones out there, I just haven’t found one yet.

So, I need to figure this out on my own apparently. I decided that in order to start a strengthening program, I need to know where my weaknesses are and then determine which exercises are the most appropriate to start with. I just happen to have both of Jay Dicharry’s books: Anatomy For Runners along with Running Rewired and I have decided to put them to use for this very purpose.

Books anatomy for Runners and Running Rewired by Jay Dicharry

I have to say that some of the information in Anatomy for Runners is a bit overwheming especially when Dicharry goes into the details of the biomechanics of it all (I wll need to read it again and probably again after that ha!). Running Rewired seems a little less technical and easier for me to follow. I just want to fix my problem areas and gain some strength. So, I started with the mobility tests to get an idea of where my weaknesses are. If you don’t move well, you won’t run well, and you won’t have proper form to do the exercises that you need correctly, right?

In Anatomy For Runners, there are 10 test that ranged from dorisflexion of the ankle to a single leg squat. I did okay with the feet and ankle tests, but I found my weaknesses are mostly in the hamstrings, thighs, and hips. In the book, there is a chart of exercises to choose from that can be done based on the areas “failed”. This is very helpful in putting a strengthening and mobility plan together. Once the mobility is dialed in, Running Rewired also has sections on drill work, precision workouts, and performance strengthening workouts with detailed descriptions and ways to progress. For strengthening, this will be the route I will be following over the next few weeks. Doing random exercises with no clear plan for progression didn’t seem to be getting me anywhere.

I finally have recovered somewhat from the minor surgery I had and felt that I could get back out running and cross-training. This week included:

  • Sunday XC Skiing 3.4 miles (The weather warmed up and the snow was a bit sticky but still fun)
  • Monday Mobility assessments/stretching/foam rolling
  • Tuesday Fat Tire Biking 6.8 miles
  • Wednesday Running 2.83 miles 7 x 3min run/1 min walk (10 min w/u and c/d)
  • Thursday Continued with mobility work
  • Friday Running 3.3 miles 7 x 3 min run/1 min walk (10 min w/u and c/d)
  • Saturday Rest day (hung out with the grandkids)

Conditions for all of these activities became a little challenging this week due to rising temperatures followed by cooling which led to icy roads and trails. Sunday, we didn’t anticipate the warmer snow and so we were sticking to it a bit during the skiing. And running on ice can be a little scary, but I have to say I have run with Kahtoola NANOspikes for the last few years and have not had any problems with falling or slipping. However, I still feel like I get in quite a bit of isometric exercises during the run.

Running on the ice with Kahtoola nano spikes.

And the views have been just awesome. The longer days and sunshine makes a big difference in how I feel after such a long, dark winter.

Sunny skies over the Chugach mountains
Sunny skies over the Chugach mountains

I am planning on increasing my running time with a 4:1 ratio this coming week and then increase to a 5:1 ratio by the end of the week. I am happy with my progress so far. I just have to dial in the strengthening part because that is what is going to also keep me running. We will see how it goes this coming week.

Family

The grandkids got to come and hang out this week-end and as usual we were pretty excited to have them over. Due to a pretty icy driveway (I wouldn’t even attempt to take my car down it) we found things to do inside.

I had a plant that I needed to repot and Charlie was a great little helper. She doesn’t always like her picture being taken (must get it from Mom ha!) so I have to sneak one at times.

Maddy tends to like to do her own thing that includes reading, playing games and of course, YouTube. She taught Scott and I a new game called Mancala which was pretty fun. She did let me win….sshhhhh…

Tylor likes his time on YouTube, but he also likes to get outside on the 4-wheeler or help Scott with outdoor activities. Due to the ice though, he didn’t get out much either, although they did practice shooting a BB gun. I didn’t get pictues, but from the target that he brought back in, it looked like he has a pretty good shot. He also had to do a science project. Can you name the element?

Well that is a summary of my week. It is always a good week when I can run AND spend time with family. Love those grandkids!!

HAPPY RUNNING!!

Comments

  1. Sonja says

    February 27, 2022 at 3:18 pm

    I have weak and tight thighs and hips too. Wonder if thats just our body style. I wish I was getting outdoors like you!

    Reply
    • Cathy says

      March 4, 2022 at 10:44 pm

      Who knows, it definitely could be a family trait, right? But just means we have to work harder to be
      able to do the things that we want. keep those hips loose 🙂

      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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