Category Archives: 10 minute run

Week in Review 3.27.17 to 4.2.17

What?! A real week of training?

Monday: 5 hilly miles in Asheville. Made a dog friend on my run who followed me for 2 miles. His name was Finn and he was a sweet old guy who loved to run. Happy to reunite him with his dad, however!

Tuesday: 6.4 miles with striders. Super slushy out.

Wednesday: Humbling 7 mile progression run. Legs after.

Thursday: 6.2 mile recovery run. As I thought for 90% of this run, getting back in shape is the pits!

Friday: 4.5 mile run.

Saturday: Another snowstorm! 12 miles on the treadmill. Mind numbing but happy to get a longer run in.

Sunday: 3.4 miles plus this arm workout which was a killer. I can barely type.

Total Miles: 44.5

This week was humbling with a capital H. Almost every run (except my long run thank goodness) felt like a total slog and I spent most of the week being grumpy about being out of shape. That said, I am beyond grateful to be able to run and lift almost at a normal level (and for friends who reassure me that my out of shape isn’t that bad). I was also extremely diligent about my pre-run mobility drills and glute activation exercises, so it’s not surprising that I was sore and tired all week.

The week ahead has the Unplugged Half Marathon and I am looking forward to it! As I’ve said, I’m going to treat it like a workout. My plan is to warm up, ease into the first 2 miles then run at steady state pace until Mile 10. At Mile 10, I’ll try to pick it up if I can. I will be wearing my Garmin to make sure I don’t get over excited and to get a sense of where my fitness is. In my dream world, I would come in under 1:30. In a more realistic world, I’d like to be under 1:32 and feel like I executed a great workout and felt comfortable cruising along.

For the rest of the week, things will be as normal. I start in the SICU tomorrow morning (my last requirement EVER in medical school) and will be back to running at an inhumane hour until I figure out what my schedule looks like.

Week in Review: 3.6.17 to 3.12.17

Monday: I didn’t have high expectations for this run. I’d been sick and expected to basically survive this. Instead, I had a darn good run! Warmed up then 2 by 2 mile at tempo pace on the track. First set was 6:32 pace, second set was 6:23 pace. Both felt totally in control.

Tuesday: Surgery Day. Didn’t do much besides sleep in the OR, sleep in PACU and sleep on my couch.

Wednesday: Back to class. Short walk with the dogs.

Thursday: Light arm lift with resistance band workout from here.

Friday: Hour walk in the woods with the dogs.

Saturday: 20 minute uphill (10% grade) walk on the treadmill and at-home Barre routine from here. 

Sunday: 20 minute jog on treadmill. Light arms and legs.

Total Miles: 10.3

I had no expectations that this week would be a big one for running. My hope was that I could get a little physical activity in for sanity and heal up so I can get back running soon. I attempted to run on Saturday but a few steps in, knew that it was too soon and settled for an uphill treadmill walk. Today, I was able to do an easy jog.

My restrictions are 1) no strenuous activity and 2) no lifting anything heavier than a milk carton. The latter is pretty objective, the former not so much. What is strenuous? For me, a jog isn’t technically strenuous but perhaps it is on a new scar. I chose (and this is NOT medical advice) to let pain or discomfort be my guide. If anything felt off, I had to stop doing it. I’ll continue that plan through this week. Suffice to say that New Bedford looks to be out of the question. I’m adding some other local races, however, in hopes that I’ll heal quickly enough for those.

There have been two major upsides from this week, however, besides the obvious of a safe, successful surgery. The first is that since I haven’t been running, I’ve had a ton of time to deal with my to-do list. I’m psyched to say that today, I finished a first draft of my manuscript and that by Tuesday at noon, my goal is to have a completely.empty.to do list. Can you imagine?!?

The second upside is that I’ve had to be creative about lifting options and came across some really fun (but really hard) low weight ones. If you think you’re in shape, I encourage you to try to resistance band one. In full disclosure, there was no way I could do 100 of the lying pullovers. I did 50 and literally couldn’t do another one.

The other exciting news for the week is that it’s MATCH WEEK!!!! Tomorrow at 11 am, we find out if we matched via a cryptic email that just says yes or no. On Friday at noon, we have a big ceremony at school (as do all 4th year medical students) where we open envelopes and find out where we’ll be going for Residency. I think I’ll breathe a sign of relief tomorrow at 11 but I have a feeling it’s going to be a long week.

When Does A Run Count As A Real Run?

For starters, the title of this post is intended to be tongue in cheek. You can count whatever you want as a real run. It comes from a train of thought I had at 5 am the other morning as I was struggling to get from my hotel room to the hotel treadmill. As is my recent pattern, I woke up at 3 am and was wide awake. In Cleveland, I gave up on trying to fall back asleep and went and did my run earlier than planned. In Providence, however, I fell back asleep after about an hour which made getting up at 5 to run MISERABLE. I was in slow motion and by the time I was ready to run, my time to run had whittled down to about 20 minutes and I had a fleeting thought that I should just scrap the whole thing because “a 20 minute run doesn’t count.” I managed to get myself out the door and got 20 minutes in anyway.

As I was thinking about it later in the day, this is a train of thought that I need to reframe as I head into Residency. There will be days when 20 minutes is a luxury and I need to relish those days just as a much as I love a bonus hour. I experienced this during my recent travel bender; when I had a bonus hour in Salt Lake City I jumped at the opportunity to get an hour in even though I only needed 5 miles. Normally I’m a stickler for not doing more than my training plan calls for but in this case, gotta make hay while the sun shines as it were!

Am I the only one who thinks this way? Has anyone else ever scrapped a run because they didn’t have time for the full planned run?

Weeks In Review 10.3.16 to 10.16.16

October 3rd to October 9th

Monday: First Day of TAing, so off day by the time we left.

Tuesday: 8 miles early with Carl.

Wednesday: 7.5 miles with Will plus core.

Thursday: 8 mile fartlek workout. 5 by minute hard, minute easy. 5 by 30 seconds hard, 30 seconds easy. Great early workout minus the person who stole my headlamp!!

Friday: 5 mile run at Mills plus a 3 mile course walk.

Saturday: 4 mile run around Franklin Park.

Sunday: 3 mile course walk while volunteering then 4.5 mile run and Body Pump in the evening.

Total Miles: 37

October 10th to October 16th

Monday: 6 mile run with 2 by 1.5 miles at tempo pace. Almost embarrassingly sore from changing my squat and lunge weight on Sunday.

Tuesday: 4 mile recovery run.

Wednesday: 4.5 mile run.

Thursday: 7.65 mile run after a long day.

Friday: Big zero. Too much going on between TAing and Homecoming. We won Best Homecoming Float, though!

Saturday: 8.5 mile workout on the Hardack Course. Progressive warmup then 8 by minute hard, minute easy. Coaching sprints after the workout felt harder than usual…

Sunday: 7.5 miles easy through Intervale with Carl.

Total Miles 38.2

Feeling a little bit like my life is currently held together by duct tape and post-it notes. I’m TAing Anatomy this month which is a huge amount of fun but also takes a ton of time between dissections, teaching and studying for the next day not to mention holding office hours. Almost as soon as it started last Monday (the 3rd), I realized any hopes of big mileage this month are just shot. Between TAing and coaching, there isn’t enough time for my own training and that’s something I’m working on being okay with. After all, next year is likely to be similar (if not worse). I’m working on being grateful for the runs I do get in and trying to let go of days when my runs are short or non-existent. I also need to work on accepting that my house is going to be dirty and my to-do list a little longer than normal. Maybe next week…

First years have an exam tomorrow which makes tomorrow a marathon day. Hoping to get up early and get at least 30 minutes in on the treadmill before heading in for the whole day. On Tuesday, I’m off so will do the workout with the team and hopefully set myself up for a reasonable remainder of the week.

How to Start Running: Month 6

Fireworks

Congratulations!!! 6 months ago, you started with a simple 30 second run and moved for 10 minutes total. By the end of this month, you’ll be moving for 33 minutes and running for 30 (!?!?!) of those minutes. Let that sink in for a moment.

Week Workout Plan
Week 21 33 minutes (2:00 walk 9:00 run. Repeat 3 times)
Week 22 36 minutes (2:00 walk 10:00 run. Repeat 3 times.)
Week 23 34 minutes (1:30 walk 10:00 run. Repeat 3 times)
Week 24 33 minutes (1:00 walk 10:00 run. Repeat 3 times)

Once you get comfortable with this (expect it to take a couple of weeks), here’s how to continue to add to your running: increase the run section while keeping the walking section at 1:00 by a minute at a time. Thus, you would walk for a minute, run for 11 minutes and repeat three times for a week, then move up to 12 minutes etc.

Congratulations again! If you’re looking for additional training ideas, just drop me an email or a comment and I’d be happy to cook some ideas up for you as you look forward to your next fitness goal.

How to Start Running: Month 5

Somehow in the midst of moving back from Norwalk, I forgot to publish this so my enormous apologies for missing Month 5 just as peak, perfect running season kicks off!! 

This month will show off how far you’ve come, with you working up towards 8 minutes of running at a time in the middle of your 30 minute run. If you get discouraged this month, take a moment (or two) to reflect on the fact that you started this by running for 30 seconds at a time just 17 weeks ago. This month is all about stretching out the minutes of running. Next month will be about hitting the goal of 10 minutes of continuous running, then cutting down the walking intervals as you’re comfortable.

Week Workout Plan
Week 17 32 minutes (2:00 walk 6:00 run. Repeat 4 times)
Week 18 30 minutes (2:00 walk 7:00 run. Repeat 3 times. Walk 3 minutes to end.)
Week 19 32 minutes (1:00 walk 7:00 run. Repeat 4 times)
Week 20 30 minutes (2:00 walk 8:00 run. Repeat 3 times)

How to Start Running: Month 4

Month 4It’s getting beautiful out and I love seeing people return to the roads and trails to stretch their legs. If you’re just starting out, look for Month 1 here. If you’re onto Month 4, congratulations! This month will likely be the hardest month as we get up to 30 minutes of movement with 5 minutes of running at a time. The great news is that you are more than ready for this and just two months away from running 30 minutes on your own. Enjoy the emerging Spring weather!

Week Workout Plan
Week 13 20 minutes (1:00 walk 4:00 run. Repeat 4 times)
Week 14 25 minutes (1:00 walk 4:00 run. Repeat 5 times)
Week 15 28 minutes (2:00 walk 5:00 run. Repeat 4 times)
Week 16 30 minutes (1:00 walk 4:00 run. Repeat 6 times)

How To Start Running: Month 3

(Just finding this? Here’s Month 1 and Month 2.)

Month 3 Picture

This month is where you’ll really start to pick up steam, getting up to 20 minutes of exercise and 14 minutes of running by the end of the month. By now, your runs should be a habit and you should be feeling comfortable when running for 2 minutes at a time. We’ll build on that by adding running time first and then by decreasing your walk breaks in between.

Week Workout Plan
Week 9  16 minutes (1:30 walk 2:30 run. Repeat 4 times)
Week 10 16 minutes (1:00 walk 2:30 run. Repeat 4 times. 2 min walk to end)
Week 11 16 minutes (1:00 walk 3:00 run. Repeat 4 times)
Week 12 20 minutes (1:30 walk 3:30 run. Repeat 4 times)

 

 

Week in Review 2/8/16 to 2/14/16

Well, the Trials are a wrap and it was an incredible day as promised. The heat was severe as many athletes dropped out throughout the race and even the seemingly infallible Shalane Flanagan suffered towards the end. In the end, the men’s side came out to be Galen, Meb and Jared Ward while the women’s side will be Amy Cragg, Desi and Shalane.

Monday: 4.25 mile run on the frozen golf course to start getting my legs ready for my spring adventures.

Tuesday: 5 miles early on the treadmill. Workout attempt fail #1. Hip core after.

Wednesday: 6 mile hill run on the treadmill.

Thursday: Post call, off day.

Friday: 6.2 mile plod and study.

Saturday: 10 miles feeling great on the treadmill because it was -8 out!

Sunday: 4 miles easy plus arms.

Total Miles 35.4 

Running is such a fickle beast. Last week, every run felt amazing. This week, every run was a ploddy achy struggle until Saturday when I felt great again with no explanation for either end of the spectrum. So it goes. For this week, I’ll be doing my normal running mileage plus adding in an afternoon workout of either snowshoe running, trail running, stairclimber or walking/jogging at 15% grade as the weather and snow allows.

How to Start Running: Month 2

Congratulations: you are now up to running 5 1/2 minutes at a time!**

In Month 2, we’ll head from 10 minutes to 15 minutes and from 5 1/2 minutes of running to 10 minutes.

Week Workout Plan
Week 5  12 minutes (2:00 walk 2:00 run. Repeat 3 times)
Week 6 13 minutes (2:00 walk 2:30 run. Repeat 3 times)
Week 7 14 minutes (1:00 walk 2:00 run. Repeat 4 times. 2 min walk to end)
Week 8 15 minutes (1:00 walk 2:00 run. Repeat 5 times)

**If you are just tuning in, check out Month 1 first.

Who’s still with us?! (And welcome to Molly who is working towards her first 5K).