Category Archives: fitness

Week in Review 1.2.17 to 1.8.17

A new year begins…with a week off of running.

Monday: Woods Walk with the dogs. Beautiful out!

Tuesday: 45 minute easy nordic ski.

Wednesday: Travel to UMass, nothing.

Thursday: 30 minute elliptical plus full body lift.

Friday: Travel to Vegas. Scratch that, travel to Salt Lake City on a huge delay…get two hours of sleep THEN get to Vegas…

Saturday: 15 minute bike, 30 minute elliptical. Arms and core.

Sunday: 20 minute elliptical tempo workout. Core and foam roll.

Not the worst week for a down week with two back to back interviews and lots of travel. Plus, not running leaves lots of time to lift and do core workouts. Will and I also took our first vacation in almost four years and have been loving our time in Las Vegas. We’re not gamblers (at all) but we’ve taken advantage of great food, entertainment and eight plus hours of sleep a night!

I’m traveling for another week and will start to transition back to running but with no real plan. If I have time or interest, I’ll run and if not, I’ll do the gym or rest. When I get back to Vermont on the 15th, I’ll be sitting down and mapping out my approach to New Bedford and Spring 2017.

Cooked

Update: A timely article from Outside Magazine on why breaks (and two week breaks at that) are pivotal for runners!

As I alluded in my Week in Review last night, this past week was a bit of a miserable one in terms of running. Long term training is grinding and very rarely glamorous; anyone who tells you they love it every.single.day is absolutely lying to you, themselves or most likely both parties. That said, there is almost always joy in the process even when it grinds a tad. For me, the past few months have felt…aimless. Some of this is out of my control. My job as a fourth year is to obtain a Residency so I am obligated to travel, socialize and work hard to find my fit for the next few years. Because I have no predictable schedule, it was hard to choose any one goal race and led to a training approach that kept me fit but totally non-specific and in many ways, unmotivated.

It wasn’t until this past week, however, as I was looking over my training year and thinking about 2017 that I realized that I hadn’t taken a break in an incredibly long time. I estimated that it had been about six months, figuring that I must have taken a bit of a break after the half in Chicago or at least Plattsburgh. At the MOST, it had to have been right after Philly. As it turns out, my last “big” break was 5 days in November of 2014. The one prior to that was 6 days the month before, after my marathon but before I geared up for the November half. Since I mandate that my athletes get at least a week between seasons (preferably two weeks), this was a bit embarrassing to realize. Although I wasn’t training hard (for me), I was still running almost every day for over two years. In contrast, my athletes generally take 4 to 6 weeks off a year.

I am signed up for (and excited for) my return to the New Bedford Half Marathon in March 2017. This was my PR course for a few years (I ran a 1:27 then a 1:25 on this course before my 1:21) and I love the event. Before I gear up for that event, however, I’m taking a full week off from running. Admittedly, Will would like me to take two weeks off but I’m resisting this right now. I’m open to considering it but want to see how one week goes before I commit to two. I will be active over the next week and the only thing off limits is running. This break is certainly about a physical reset but it’s also about a mental reset too; after a week or two, I am sure to be desperate to be back out there.

While I’m resting/resetting, my other job is to come up with my goals for 2017 and reflect on what approach is most feasible given the confines of the coming year. I have a heavy schedule in February, March and April (I opted to take the fall for easier things rather than sliding towards graduation, just personal preference) followed by a move in May to wherever I’ll be and Intern Orientation in June. I don’t know exactly what my intern year schedule will look like but I do know that no matter where I end up, I can expect to be busy and exhausted and I need to set running goals that work with that rather than fighting it.

When was your last big break? What do you do when you’re on a running break: complete rest or other activities? Ever found yourself cooked on running?

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?

Week in Review 12.12.16 to 12.18.16

I am beyond happy that I got as much physical activity in as I did this week given my travel schedule!

Monday: 10 miles on the treadmill before my interview. Horribly boring but happy to get the run in.

Tuesday: 3.75 mile run on the Bonneville Shoreline Trail in Salt Lake City. Absolutely incredible views but the trail was a wee bit muddy.

Wednesday: 7 mile run up City Creek Canyon. So happy to find that the altitude wasn’t bothering me at all, maybe an effect of how dry it is out there?

Such a fun run; up, up, up and just gradual enough that you could run smoothly.

Thursday: Planned off day. Prorated at 4.3 miles.

Friday: 4 miles easy on the treadmill in Cleveland plus arms.

Saturday: Winter hike up Mount Philo with Will.

He is incapable of taking a normal photo.

Sunday: 9 mile long run on the treadmill before leaving for Providence.

Total Miles: 33.8 Miles

There were plenty of opportunities to miss a run this week with travel delays and the general chaos that surrounds interview season but I was so psyched to be able to get in decent runs and even a couple of workouts. My favorite run of the week was definitely the climb up City Creek Canyon in Salt Lake. It was the perfect grinder of a hill workout: steep enough to be hard but completely runnable. I could see many endurance workouts happening on that hill!

Adaptation week is over now; up to 50 miles for this coming week as I start to get back into the swing of things for New Bedford and Spring 2017.

Last call for the Giveaway of The Endurance Diet!!

Week in Review 11.28.16 to 12.4.16

Monday afternoon: 6 mile easy run plus 100 pushups/200 crunches.

Monday evening: Hour spin class with Erin.

Tuesday: Unexpected cross training day. 10 minutes on bike, 10 minutes on elliptical, 10 minutes rowing. Core cross train.

Wednesday: 45 minute bike.

Thursday: 10 mile long run in Kalamazoo.

Friday: 5.5 mile run post-interview. Arm lift.

Saturday: 7.3 mile run.

Sunday: 5.5 mile run with a mile of 100 on, 100 off.

Total Miles 34.3

This week could be better described as ‘doh!’ Just when I was starting to get some momentum and literally within 5 minutes of looking at spring half marathons, I kicked my metal bedframe while putting laundry away and gave myself a huge, swollen foot that couldn’t bear weight. I cross trained for two days then when I was ready to run again on Thursday in Michigan, realized that I’d left my inhaler in Vermont which resigned me to easy, slow running so as to not have a medical emergency some 600 miles from home.

The upside is that I did get some lovely running in while in Michigan and am starting to look forward to some spring events and more importantly, to Trials 2020. The standards were released today. The full marathon window opens September 1st, 2017 and the standard is 2:45, which was the revised standard you may remember me griping about last fall. The half marathon window opens a year later and was dropped to 1:13. In otherwise, big nope on aiming for that standard. That means I need to start working towards the 2:45 (6:17 pace) and come up with a plan that accommodates a potential move across the country AND intern year.

Week in Review 9.26.16 to 10.2.16

How is it already October?!

Monday: Woke up almost embarrassingly sore from hiking. Bit of a combo run, with a before practice then a few 1200s at 7:00 pace with some of the team. 8.5 miles.

Tuesday: Also known as, World’s Most Athletic Day. Hiked Eagle Mountain with Will and the dogs in the morning then did an hour run then went to CRWrx class (30 minutes of core). 4 miles with the team in the afternoon.

Wednesday: Sore, explanation above. My legs were fine but all the tiny stabilizer muscles in my core were on fire! 3.5 mile recovery run.

Thursday: 10.5 mile run at a very good clip in perfect fall weather.

Friday: 5.5 mile run in the morning then Body Pump.

Saturday: 7 mile run at Thetford plus coaching sprints.

Sunday: Felt awful all day but Will convinced me to get out for 5.

Total Miles: 51

Total September Miles: 225

Found a much better balance this week of getting out and enjoying the outdoors, being present to coach and training myself. My training isn’t particularly focused right now but I’m working on building general fitness and more importantly, actual strength through Body Pump and core class.

Had a great meeting with Dave from Skechers on Wednesday where we got to talk goals for 2017 and I got to see the new lineup! I have a bazillion pictures of all the snazzy new gear (can’t share them yet) but I was really impressed to see the following improvements:

  1. Refinement of the soles to make them more streamlined and lighter. Bonus for being more durable (~500 miles of durability in wear testing)
  2. Uppers are now all FlyKnit for a better fit and more comfortable ride
  3. The Meb Razor. This shoe is going to be an instant hit and I can’t wait to get my hands on it!

Week in Review 8.22.16 to 8.28.16

Monday: Minimal running around while the team ran their relay at Windridge.

Tuesday: 6.75 miles with striders on the track.

Wednesday: 7 miles with 4 by half mile hill at interval pace. Legs after.

Thursday am: 6.65 miles recovery plus arms after.

Thursday pm: 3 miles super easy with the team.

Friday: 6.8 mile regular run plus striders on the track.

Saturday: 8 miles with 3 by mile at tempo pace (6:28, 6:30, 6:23).

Sunday: 6 mile recovery run with Will.

Total Miles: 47.2 miles

Not a bad training week. Getting back into a routine at home and definitely didn’t do as much strength work as I wanted but did get in a reasonable number of miles. I’d been thinking of running the Downtown 10K as my first fall race but sadly, they canceled it this week. Downtown 10K is one of my favorite races of all time and is on an AWESOME course, but apparently interest was too low to keep it going.

Also so excited that cross country is back in full swing. As always, it’s a fantastic group of girls and I’m so excited for them to show off all their hard work from the summer. This was my first summer away from the team but they all motivated each other and are just in awesome shape going into the fall.

For the coming week, my two areas of focus are going to be getting in more strength (UVM has Body Pump now, so I’m really excited to get to a couple of classes) and finding a routine again with nutrition. We didn’t have much food in our house (Will lives on junk when I’m gone…) so I had a very random assortment of food over the last week. Unfortunately, I also have to travel back to Chicago for 24 hours at the end of the week for another set of boards (Step 2 Clinical Skills, which is under protest for a really skewed cost (~2000 if you’re lucky) to benefit (virtually none) ratio). The 9 day schedule let me put a rest day on Friday when I’m actually testing but I’ll definitely have to run on the treadmill in Chicago on Thursday.

Weeks in Review: 7.18.16 to 7.31.16

Wait, it’s AUGUST tomorrow?!?! Slow down summer.

From my run today. It's not pretty here at all.

From my run today. It’s not pretty here at all.

7.18.16 to 7.24.16

Monday: Drove from Lexington to Charlotte then hung out in the Charlotte airport for a ridiculous amount of time. American Airlines, we are not friends.

Tuesday: Easy 3 with Will around the new XC course.

Wednesday: 6 miles with the team (hearttttttts, I missed them). Striders and hip core.

Thursday: 17 mile bike ride with Will. Every time I think I like biking, I actually do it and my butt hurts for a week…

Friday: 4.5 mile run around campus.

Saturday: Cougar Chase but no running.

Sunday: 3 miles with the dogs. Reminded myself why I never run with them. Flew back to Charlotte and drove to Asheville.

Total MIles: 16.5 

7.25.16 to 7.31.16

Every entry from this week is an iteration of “holy sh*t, humidity, hills and altitude are tough!”

Monday: 5.25 miles

Tuesday: 6.5 miles

Wednesday: 5 miles on the Mountains to Sea Trail.

Thursday: Slept in and found out why I have to run in the morning; 95 and humid when I got out from work.

Friday: 7 mile fartlek with some speedy hills on one of the many hills in town.

Saturday: 9 miles post Step 2. There is no flat here…

Sunday: 6 miles on the Mountains to Sea Trail straight up; climbed almost 2000 feet in 25 minutes.

Total Miles: 38.8 miles

This week feels like a huge accomplishment. I made it to Asheville, survived a week in the Neuro/Trauma ICU and took Step 2 (our second set of Boards). On that last item, it wasn’t my best effort with trying to cram studying in between work and training, but I’m hoping it will turn out okay.

Running here is TOUGH. It’s humid in the mornings (usually 88 to 90%) and there isn’t a single flat place in all of Asheville. The Mountains to Sea trail is pretty amazing, however, so I’ll take the elevation change for the opportunity to run on a trail like that. I seem to have adjusted to the altitude now (I had a horrendous headache on Wednesday) so I’ll be heading up higher for next weekend’s long run. I’m still stinging a little from Chicago and trying to figure out what the fall looks like but operating under the assumption that it will include a marathon so I’m stretching out my long runs little by little.

Week in Review 7.4.16 to 7.10.16

Hard to believe my time in Chicago is coming to an end already! This week was a bit Dickensian with both the best and worst workout of this training cycle.

Skyline

Monday: Horrible workout. It was hot, my legs were exhausted and no matter what I did, I couldn’t get into my heart rate range for tempo because my legs were so tired. To top it off, my right foot went numb so I spent my cooldown panicking that I’ll need surgery on that side soon. 2 by 2 mile at tempo pace, 9 miles total.

Tuesday: 8 mile recovery run.

Wednesday: Conference plus shift = not a ton of time to run. 5 miles after work with strides on the track. Saw fireflies as I was finishing up!

Thursday: Unplanned off day. With horrible weather (violent thunderstorms) and my legs feeling really punky, I decided that a little rest was better than forcing out a workout. Prorated 7.

Friday: (Inexplicably) fantastic workout! 85 degrees and humid on a black track, yet the best workout of this mini-cycle. 1 mile at tempo pace, jogged lap, 4 by 400 at interval pace (5:35 ish), jogged lap then 4 by 200 at repetition pace (5:00 ish). 9 miles total.

Cooked, but worth it.

Cooked, but worth it.

Saturday: Long run along Lake Michigan on the Lakefront Path. Definitely crazy crowded at times but what an incredible resource! 13.1 miles because my running partner insisted on the extra point 1…

Sunday: Taper begins! Easy 30 minutes around the neighborhood plus 2 laps of strides. Legs tired from the Friday/Saturday combo.

Total Miles: 55.3

Happy to finally reach a down week since my last real one was in May. I’m glad to be going into the half with some decent training on my legs but also incredibly grateful that my body held together without an adaptation week. I don’t like to push it around such things and will take this week very easy with a 50% taper and some finger crossing that my legs respond.

Right now, race day weather is looking grim with a capital G, calling for humid and 85 with a dewpoint in the 70s. Thankfully the race starts early (6:30 am), so we’ll avoid direct light. The trade off, of course, is that it’s often most humid in the morning. My goals are pretty loose given that summer races depend almost entirely on weather but am hoping to a) run faster than Plattsburgh (1:26) and b) would really like to be in the 1:23 range going into fall training. Since I’ll be heading to Asheville and altitude next week, I’ll be back in basetraining mode and a 1:23 would be a nice marker before heading up and slowing down.