Category Archives: med school

Week in Review 4.24.17 to 4.30.17

MEDICAL SCHOOL IS OVER!!!!!!! Finished up my last shift in the SICU on Friday and when it was done, wasn’t sure if I was supposed to spike my badge, fist pump through the halls or run out of the building. Med school was never as bad as I expected it to be but I would never, ever want to do it again. Sorry, not running related but good riddance!

Monday: Tested out the ankle with a 30 minute trail run. All good, although I was being a wimp on the more technical portions. Legs after.

Tuesday: Simple treadmill fartlek with 10 by 1 minute on, 1 minute off. On pace was somewhere between MP and tempo.

Wednesday: Got out of the unit early and snuck in a 13 mile long run. Did a couple of miles alternating between regular pace and MP to shake out lazy legs.

Thursday: Rest Day, prorated at 4. Much needed after three days that were harder than easy in a row.

Friday: 7.6 miles easy. 82 degrees out so I felt terrible! Arms afterward.

Saturday: 3 mile shakeout. Ran to the track and back, then a mile of ins/outs.

Sunday: Sleepy Hollow Mountain Race.  Remember the last time I ran a trail race? My only goal for this morning was to use some of my lessons from last year’s Rivah. My biggest goal was to keep both shoes on, which I did! I’ll recap the rest in a Race Report tomorrow but I had a blast, stayed upright and finished somewhere around 1:01:50, although I don’t know what place I was.

Total Miles: 44 miles, 2 strength workouts

Total April Miles: 153

Going up…

Now that school is done and I have a couple of months off, I’m looking forward to getting in some more consistent training. I’ll slowly be increasing my mileage towards 55 and working on fitting three explicit strength workouts in weekly (plus my daily toothbrush squats/core etc). My next race focus is the Asheville Half Marathon. I haven’t honed in on goals yet but as I get back into workouts, I’ll be setting my A, B and C goals. I also spent a lot of time putting all sorts of possible races on my calendar for the next year. Although I don’t have my call schedule, I’m hoping that I can just keep myself in good enough shape to jump in races as I can!

 

Race Report: Unplugged Half Marathon 2017

First race of 2017 done!

When I came into 2017, I had planned on making Unplugged a focus event for the spring but then life got in the way and it ended up being a workout/rust buster/engine check. My A goal was to break 1:30, my B goal was to be under 1:32. My (unstated) C goal was to finish and not get injured, which was not a forgone conclusion. I came in at 1:31:54 and felt pretty good, so mission mostly accomplished!

Despite living and training in Burlington for many years, this was my first year really running Unplugged. Until recently, it fell on Boston Marathon weekend and I was either running or going down to spectate or in the midst of VCM training. The race is truly unplugged; no awards, just water on the course, few spectators. All of this sets up for an awesome opportunity to get a good workout in without too much stress.

I was excited to have a chance to get a marker for moving forward for the Asheville Half and a fall full, but I was even more excited to see my dear friend Abbey who is my running buddy/confidante extraordinaire who was coming back to Burlington to race. Warming up with her and standing on the start line was enough to make the whole day worth it. She went on to kick ass and I can’t wait to work towards our next running (and life) goals together.

On race morning, the only piece I was worried about was the weather. The forecast called for snow, rain, windy and high 30s which is a tough temperature to dress for. While the mountains got anywhere from 4 to 9 inches of snow, Burlington was relatively dry but the start was COLD. I warmed up in two pairs of pants and two coats and for the first time ever, planned to race in full tights. Will tried to convince me to do a singlet and arm warmers but since he wasn’t at the start and I was being wimpy, I put a long sleeve on under my singlet which would ultimately turn out to be a big mistake.

The gun went off and we had a mile of out and back. I eased into the race and tried to resist the urge to chase after people. The first mile was distinctly uphill and conversely, when we turned, the second mile was downhill. I tried to stay in control but ended up running 7:03 and 6:49. I’m not sure if this second mile ultimately bit me in the butt but I did have to remind myself that I didn’t have the fitness to run that whole race in the 6:40s. The first few miles of the race had multiple turns and full circles through neighborhoods and it was hard to get into a rhythm. Miles 3, 4 and 5 were 6:50, 6:54 and 6:57. The 6:57 was the mile where I had to strip off my undershirt, a feat I accomplished without losing a step or falling down.

After mile 5, we turned onto the bike path and I was able to cruise a bit. Since the race started at 11, I was pretty hungry by the time we started and took my gel shortly after 6 in hopes that it would stave off a bonk. This seemed to work and Miles 6 and 7 were 7:02 and 7:03. I threw my gloves at another friend at mile 7 and was collected but definitely starting to feel some quad fatigue and quickly shed the idea of pushing the last 3 miles in favor of just staying consistent.

Mile 8 passed quickly in 7:03 and mile 9 was the downhill mile in 6:54. I was starting to get some confidence back after this but when we crossed into Waterfront Park, I came to what felt like a complete stop with stomach cramping and the worst GI distress of my life. I can generally tolerate gels without too much water but since I went into the day a tad dehydrated, I expect it sat like a brick in my stomach. I limped through mile 10 in 7:04 (no WAY was this race worth a GI disaster) and just hoped I could hang on for 3 more miles. Mile 11 passed in 7:07 with waves over the Causeway ala VCM 2013.  At least this time, the wind was at our back! Mile 12 was a mess and I alternated between smooth running and stomach saving pace, ending up with my slowest mile of 7:16. I was able to collect myself and ran mile 13 in 7:06 pace. I failed to stop my watch after crossing so have no idea what the last .1 was but I just tried to stay smooth and didn’t do much of a kick.

Is it easy to be excited about my second slowest half ever? Not really. Am I thrilled for the effort it took to accomplish my B goal? Yes! I have had a tough season of training and to be able to run a 1:32 comfortably off essentially no training is something even I have to begrudgingly be proud of. The best part, however, is that it left me hungry for more. I want to get back to being 10 minutes faster, to chasing that sub 1:20 and my Olympic Trials qualifier. I want to push my fitness forward. Onward and upward!

Week in Review 4.3.17 to 4.9.17

Monday: Kicked my own rear. 1.5 miles at tempo up the UVM Bike Path, 1 mile at T on the track and 2 by 200 all out (ha!) on the track. Did this full body lift and loved it!

Tuesday: 4 mile recovery run in the torrential rain. Quite miserable.

Wednesday: 2 miles easy plus round robin lift.

Thursday: Off day. Didn’t totally intend to do an actual off day but exhausted from my first week back in the ICU.

Friday: 3 mile shakeout run with 5 by 1 at MP, 5 by 1 at T Pace.

Saturday: 2 mile warmup then Half Unplugged at Steady State pace. Finished in 1:31:54. Super happy with my ability to do my workout and not overdo it despite two early miles that were probably too aggressive.

Sunday: 5.25 mile recovery run in 60 degree weather. Amazing!

Total Miles: 37.6

Quite pleased with this week. I started up in the SICU again this week (read, dead legs from all day standings) and still managed to get some reasonable training in including a huge workout yesterday at Unplugged. It was mentally challenging not to press as hard as I could but I was really happy to get a controlled tough effort in and am especially happy today as I’m tired but not trashed.

What I’m most excited about, however, is that I am much more interested in training again! I don’t know if it’s the weather or getting something like Unplugged under my belt, but I’m ready to get back into workouts and start the improvement cycle.

One thing I did differently this week was run after work. I have to be in by 5:30 and with our current schedules, it’s hard to go to bed early enough to get good sleep in time to get up at 3:30. Even with compression on, my legs were miserable but at least I got some runs done in the light! For this week, I’m going to try am workouts and see if it’s better.

One thing I didn’t do well at this week was hydration. It’s hard to drink enough water in the ICU because we can’t have water on our work stations and we spend a lot of time running around trying to keep critically ill patients safe. Every day this week, I would come home completely parched and realize that the only water I’d had was in my coffee. I need to prioritize drinking more water this week so I’m not so miserable by 6 pm.

 

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 3.13.17 to 3.19.17

Monday: 2 miles easy. Downhill skied.

Tuesday: 2.5 miles easy. Downhill skied again as Stella rolled in. Shoveled the first foot of snow in the evening.

Wednesday: Shoveled the second foot of snow (and the next 6 inches). Downhill skied in the most amazing powder ever.

Thursday: 3 mile run easy.

Friday: Match Day!

Saturday: 45 minute nordic ski at Catamount.

Sunday: 5.75 mile run outdoors.

Total Miles: 13.2

The first big news is that we Matched!!! We will be heading to Asheville NC and Greenville SC for our General Surgery and Emergency Medicine residencies respectively. We were incredibly lucky to interview at a whole host of amazing institutions and are looking forward to starting our careers in the Blue Ridge.

To see just how excited I was, here’s a great video my friend Jack got of the whole shebang:

We also got an INCREDIBLE snowstorm on Tuesday and Wednesday that dropped 30 inches on Burlington and an insane 58 inches at Bolton Valley, which is where I am lucky enough to have my pass. I spent the first three days of the week bombing around on my skis and Wednesday was easily the best day of skiing of my entire life.

I was also able to start doing some easy running this week. I was doing well and excited to get back to normal running…and then my steri-strips fell off which leaves my incision in direct contact with my sports bra. I did finally get 6 miles outdoors in today and although I felt 100% out of shape, it was good to get out there.

One of the nicest things about knowing where I’ll be for residency is being able to plan upcoming races! I now have my schedule set through June and have even been doing some longer range planning for my fall sub 2:50 marathon.

For this week, I’m trying to get back into regular training while also listening to my body. At this point, it’s clear that Unplugged is going to be a training run but I’m hoping to set myself up such that it can be a great workout as well.

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.

Week in Review: 2.27.17 to 3.5.17

Monday: 10 K of skate skiing at the second part of the State Championships. Kids did AWESOME. Boys ended up third overall and girls were second. Such a fun day and an amazing end (sob) to my coaching career (for now).

Tuesday: Back to reality. 4.5 mile run before work. Legs totally exhausted from skiing. 300 abs at night.

Wednesday: 7 mile fartlek workout with 5 by 30 second hills hard then 4 by 2 minutes at tempo pace.

Thursday: The post call day that just wasn’t. Didn’t leave the hospital until 5 pm and then had to pretend to study for my national shelf exam that was happening Friday morning.

Friday: The niggle of a cold on Thursday turned into a full-blown cold by Friday morning and it.was.gross. I brought a roll of toilet paper to my exam and apologized profusely to my classmates for the 2.5 hours of sneezing, sniffling and nose blowing. 5 miles on the trails behind my house, however, between components of the exam.

Saturday: Down for the count. Couldn’t breathe, think or move. Since Will is gone for the next month, we attempted to have a nice day together but all I could manage was a coffee shop and then sneezing my way through the rest of our errands.

Sunday: Still sick but decided to move (slowly) to try to feel better. 5 miles on the trails again. Didn’t feel great but didn’t feel awful and I’m glad I got out there. Arms afterward.

Total Miles: 27.2

Total February Miles: 137

I am the poster child for burning the candle at both ends right now. I had a few threats of sickness over the past few weeks but was lucky and never fully crashed until Thursday, just in time for my first full weekend off in a while. Compounding this is the fact that tomorrow (Monday) will be my last run for a week because of my Tuesday morning surgery. As I said to Erin Lopez yesterday, this winter has been a total bust for training and only some of it has been in my control. I’m obviously going to play it by ear this week and let pain be my guide but my hope is to be doing light cardio by Thursday with hopes that I can be back to running for next Monday. After that, it’s scramble as best as I can until Unplugged and hope for the best!

Weeks in Review: 2/13/17 to 2/26/17

There’s no filter to undo those circles…

2/13/17 to 2/19/17

Monday: Early morning snowshoe run for 45 minutes because the snow was just too amazing to not play in. Plus, I’m signed up for the Northeast Snowshoe Championships so I figured I’d better get out and practice!

Tuesday: 8 miles with 4 miles at tempo pace. Downhill skiing in the afternoon.

Wednesday: 4.28 mile recovery run.

Thursday: 8 miles with 4.5 miles at steady state on the treadmill.

Friday: 3.25 miles easy.

Saturday: 45 minute snowshoe run at my parents. SO hard in all the snow.

Sunday: Off day.

Total Miles: 23.5 plus 90 minutes of snowshoe running.

2/20/17 to 2/26/17

Monday: 8 miles with 5 by 2 at interval pace followed by a mile at steady state.

Tuesday: 5 mile recovery run

Wednesday: 6.65 mile regular run

Thursday: 5 mile progression run

Friday: 10 miles of classic skiing at the State Meet.

Saturday: Long call. Lots of hospital walking but no run. 300 abs routine before bed.

Sunday: 11.3 mile long run.

Total Miles: 46.0

The last two weeks have been a bit of a whirlwind. When we’re on Inpatient Medicine, we typically work six days a week with one weekend day off. Since the State Meets fall on weekdays, however, I had to stack some weekends so that I could have the time off. This past week, my “off day” from the hospital was very much an on day at the rainy, windy classic State Meet. Needless to say, I’m pretty wiped out and amazed I ran at all!

The toughest girls you’ll ever meet.

And my resilient, wonderful boys relay team.

My workouts have felt pretty good lately, which I attribute in part to my being fastidious about taking my multivitamin with iron. I stopped taking extra iron after last summer because my running had decreased and the high sweat loss season was done. However, because of the size of my hematoma, I decided to add a multivitamin with iron back in and have felt much peppier on runs lately.

I finally feel like I’m getting in a rhythm with my early morning runs…which must mean it’s time to switch schedules again! I have one more week on Inpatient Medicine, then switch to Surgery Boot Camp. This has a later start time but I think I’ll continue to do my runs in the morning. As ski season winds down, I’ll also be looking to add Body Pump back in for strength training.

Week in Review: 1/30/17 to 2/5/17

Monday: Tempo run outside on the new part of the bike path! 3 by one mile with 90 seconds rest between. Total 7.4 miles.

Tuesday: 3.25 mile Treadmill Express Hills. 

Wednesday: 5 mile regular run with 4 by 30 striders in the end on the treadmill. 1 hour of easy classic skiing in afternoon.

Thursday: 7 mile steady state run with 4 miles at steady state.

Friday: 11.5 mile long run along Lake Michigan. Windy and cold but insanely sunny.

Saturday: 3 miles easy on treadmill pre-interview.

Sunday: Ugh. Done with interview season and instantly sick. Achy, sore throat, nauseous. Miserable.

Total Miles: 37.2

The good news is that I got all three workouts in this week: tempo, steady state and long run! I did a good job of getting glute activation in daily and did some form of core and basic strength before bed every night. The bad news is that I didn’t manage to explicitly lift a single day, my diet was somewhat of a scatter and I still didn’t do any yoga. Not great…

This is a pattern for me (and I presume many other people) that when mileage creeps up (even if it’s half of my usual mileage), all the extras get pushed out. My focus this week is on keeping the extras in, even if my mileage isn’t quite as high. It’s good practice for next year when I’m going to have almost no time to train.

The week ahead may be complicated as I go back on clinical medicine service (for the first time since August) and right back onto Internal Medicine, which is 6 days a week with rotating call. I start tomorrow post-call, which means that I probably won’t be there too late tomorrow but as the week goes on, the hours get crazier. The approach for this week? At least 30 minutes of running in the morning (varying between workouts and recovery) with lifting at night (I already wrote what I’m doing into my schedule) and a hope that I’ll be around 40 miles.

The hurdle may be how long I feel miserably sick for. I am rarely too sick to run but felt like if I could lay low today and go to sleep early, I might be able to stave off whatever this is.

Week in Review 1.23.17 to 1.29.17

Monday am: Thanks to odd January weather, actually made it to the outdoor track for 5 by 800 at interval pace. Enormously humbling to be struggling along just a bit faster than what I consider my usual tempo pace but felt great to get it done. Legs after.

Monday pm: 45 minute skate ski with the team.

Tuesday: 4.7 mile run in the snow/sleet/ice storm. Stayed upright, which is all a girl can ask for.

Wednesday: 5.65 miles while the car was getting inspected. Sidewalks still a little hairy but trail shoes did the trick. Skied with the team in the afternoon, probably 20 minutes or so of real skiing and a lot of coach standing.

Thursday: No run. Had I known how busy the end of the week would get, I would have run on Thursday instead of taking it as a scheduled rest day but I was trying to be good. I downhill skied all day and the conditions were INCREDIBLE.

Friday: 7 mile progression run on the treadmill. Massage in the afternoon.

Saturday: All of the activities day. 3 mile recovery run, 30 minutes of nordic skiing plus coaching then 5 hours of downhill skiing then three rounds of bowling.

Sunday: Got slammed by my schedule (and my own bad planning) and didn’t get any run in, let alone my long run. Disappointed but trying to view my accessory activities as deposits into the fitness bank.

Total Miles: 33.1

The good? I got two solid workouts in, lifted a lot and got a massage which did wonders for my glutes, hamstrings and back. The not so good? I didn’t do a good job managing my schedule and messed up my long run. My senior research abstract is due on Friday and I’m still scrambling to review charts. Interview season and HIPAA made it impossible to do this project on the road so I’ve been working hard to get through it since my travel wrapped up.

I still didn’t manage to get 20 minutes of yoga in this week, which is more a reflection of my prioritization than schedule. I need to make this investment, period. My DQS was > 15 on 5/7 days and even the days it wasn’t, I was making good food choices. Planning meals on Sunday makes a huge difference for me and surrounding myself with good choices for fueling makes it easy to get to 15.

This week brings my LAST interview. Wahooo!!! I’m headed to the Windy City where I’ll get my long run in on Friday, hopefully along the Lakefront Trail if there’s not too much snow. Will has shoulder surgery on Thursday and will be out of commission for 12 weeks so I’ll also be trying to pick up more of our household stuff that he usually manages. Finally, this is my last weekend before I go back on service on Monday for my Medicine Acting Internship. My AI will be a great test for my workout plan during Residency and my goal is to just get my workouts in (including that long run!!) and be at least at 40 miles a week. Everything else is gravy!