Category Archives: med school

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!

Week in Review 1.16.17 to 1.22.17

Wherein I put together an almost reasonable week of training!

Monday: 4 mile campus loop with 2 laps of ins and outs. Arms in afternoon.

Tuesday: 6 mile workout on Roanoke River Trail. 10 by 1 on/1 off. Felt at little clunky but happy to be in shorts! Legs and core afterward.

Wednesday am: 4 miles with perhaps the kindest resident ever, who met me at my hotel at 4:30 am. He’s a big runner too but still…super nice. We had a great chat about balancing training and residency and I finished the run much more encouraged that I could do both.

Roanoke Star on top of Mill Mountain

Thursday: 3 mile campus loop with Will, super easy. Arms after.

Friday: 6 miles on treadmill with 3.5 at tempo effort. Legs after.

Saturday: 3.5 miles super easy around campus. Downhill skied in the morning.

Sunday: 10 mile run and a few runs of downhill skiing.

Total Mileage: 36.6

As we’re just barely into the new year and I’m just figuring out how to make my new goals work, I made a checklist on my whiteboard downstairs to track how I’m doing with all my various goals. I used to do this on paper in college for workouts and loved being able to check things off throughout the week.

 

I did a great job getting runs and strength training in this week. Foam rolling and nutrition, however, need some work. Some of this was travel related but I need to do a better job of planning so that I can hit these goals. Morning running was relatively successful; the days when I didn’t run in the morning were more because I didn’t have to so I’m willing to be flexible on that until I go back on service in February.

I’ll be bumping my mileage up to 45 this week with a 12 mile long run, a long hill repeat stamina run and fast paced repeats on the treadmill. As a bonus, I have NO travel scheduled this week. Wahooo!! I also found out that I was selected to be an Ambassador for Lumo Run and cannot wait to start tracking my biometrics. Lots more on that opportunity and all my sponsorship plans for 2017 soon. PSSST, want a coupon for $10 off your own Lumo Run? Use code “SM10” at checkout!

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?

2016 In Review

As cheesy as it is, I enjoy the exercise of looking back over the calendar year. It is a natural time to reflect and reboot which is a valuable process for everyone in every aspect of their life. To start, I reviewed what my goals were for 2016. (Here’s 2015 in review, just for fun…)

  • Gain More Race Experience: Relatively successful numbers-wise and from a diversity perspective. I raced on the track, the trails and the roads and learned some important lessons along the way. My favorite races were the Rivah and the 10,000. My most disappointing race was the Rock’N’Roll Chicago Half Marathon.
  • Continue to Build Strength: Mixed success. I absolutely didn’t do four sessions a week although I did get back into the practice of doing some strength before bed every night (usually squats, core and pushups). I also went on a streak of doing Body Pump this fall which was an excellent improvement until my schedule got busy.
  • Address hip/lower back pain: Nope. I did yoga approximately 8 times this year and whined about my back for the remaining days.
  • Maintain my fitness base: Yes and no. I technically maintained a decent fitness base with a lot of obstacles but I didn’t get near 55 miles per week most weeks this year.

My mileage total for 2016 was 2,216 (42 miles a week). For comparison, 2015 was 2,654 (51 miles a week), 2014 was 2,282 (43 miles a week) and 2013 was 2,303 (44 miles a week).

The other big change for me in 2016 was the incredible opportunity to represent Skechers Performance. The beautiful thing about this partnership is that I get to run in awesome shoes (seriously, you should try them, landing at Skirack in 2017) but that I also get to connect with other Skechers athletes around the country who push (and pull) me. I can’t wait to see how this brand grows in 2017!

I would be remiss to not mention an incredible running moment that had nothing to do with my own running but was an absolutely epic moment. As I talk about all the time, coaching cross country is one of my proudest achievements and although results aren’t ever the only goal, watching my team race their legs off to come in second in Vermont was an unbelievable finish for my coaching career (for now).

Finally, I want to take the opportunity to thank all of you for reading and engaging on this blog. I am always blown away that people care about this blog enough to read and comment and truly hope you know how much I appreciate your support and interest.

What was your 2016 in Review? Have you set goals for 2017 yet?

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!!

It Ain’t About How Hard You Hit (Olympic Trials 2020)

It ain’t about how hard you can hit, it’s about how hard you can get hit and keep moving forward, how much you can take and keep moving forward. That’s how winning is done. 

I’ve talked about it here before although not in great detail, but Philly 2015 and my failure to make the Olympic Trials or even break 1:20 did significant damage to my running soul. I’m still not sure I’ve recovered as evidenced by my lack of…caring during races but I’m starting to feel a bit more life since the 2020 Standards were released this past weekend. The full standard will be 2:45 and opens September 1, 2017, which is what it was relaxed to at the end of the window this past year. The half standard was lowered to 1:13 and doesn’t open til 2018. Aka, I’ll be going for the full standard.

When I asked Will on Sunday if I had a chance, he didn’t miss a beat and said, “without a doubt.” He’s generally pretty honest, so I allowed myself a little hope and even decided that I’ll run the New Bedford Half Marathon this spring as part of an extended build-up. My goal isn’t to PR but to start getting some long distance specificity back. I can’t pick a goal race or even a window yet until I know 1) where I’m doing residency and 2) what my schedule looks like for PGY 1 and 2 but I’m officially putting it out there as a big, scary goal.

Sometimes I forget how far I’ve come in the marathon amidst some disappointments, but here’s my trajectory AND what I’ll need to qualify.

  • City of Oaks 2008 3:17:35 (7:32)
  • Rock’nRoll 2009 Las Vegas 3:15:51 (7:28)
  • Boston Marathon 2011 3:11:18 (7:18)
  • Vermont City Marathon 2012 3:05:33 (7:04)
  • Vermont City Marathon 2013 2:58:28 (6:48)
  • Mohawk Hudson River Marathon 2014 2:54:38 (6:39)
  • Olympic Trials 2020 Standard 2:45 (6:17)

6 marathons, 23 minutes off and a drop in pace of 57 seconds. For a 2:44:30, I’ll need to drop 10 more minutes and 23 seconds per mile. It seems wholly insurmountable now, but we all have to start somewhere, right? I don’t anticipate doing it all in one bite; it seems more realistic to aim to get under 2:50 first and then take the final stab after that.

Week in Review 11.21.16 to 11.27.16

Monday am: 8 mile workout on the treadmill. 20 minute continuous tempo then 5 by minute hard, minute easy.

Monday pm: 2.25 miles easy with the team.

Tuesday am: Drills and 1 mile warmup with the team.

Tuesday pm: 7 miles easy on the treadmill.

Wednesday: 5 miles with 6 by 100 meter strides on the track.

Thursday: 5 mile workout. 5 by minute hard, minute easy.

Friday am: Lower Back Yoga from Jasyoga.

Friday pm: 3.5 mile easy run around NXR course.

With the Nike logos everywhere, stole a covert shot of my shoes of choice...

With the Nike logos everywhere, stole a covert shot of my shoes of choice…

Saturday: 3.6 mile progression run on hotel treadmill. Unknown amount of running at the course; at least 4 additional miles but not in total.

Last coaching huddle despite the fact that I spent the ride home trying to figure out how to keep going...

Last coaching huddle despite the fact that I spent the ride home trying to figure out how to keep going…

Sunday: 5 mile easy run.

Total Miles: 40.4 miles

Another crazy week down. I am happy to get a couple of reasonable runs in this week although weather and travel had me on the treadmill far more than I would like to have been. I opted not to do another race on Thursday as my right hip has been sore and is clearly not firing well. I couldn’t rationalize racing on a sore hip four days after my last race since the best case scenario was a few seconds of improvement.

The newest addition to my training is more yoga and I decided to try out Jasyoga, a website that shows up a lot on social media under the hashtag #hitreset. I started using it when I traveled to Rochester, where I did the 5 minute reset for my hips and hamstrings after my drive and felt much better. This week, I decided to try the lower back video before my drive to New York and although it wasn’t easy, my back felt MUCH better upon arrival. The other tool I’m just starting to use is the Yoga Wheel by YogDev (which was sent to me by the company). My flexibility is VERY poor but as I’ll talk about in an upcoming post, the next few months are all about building a routine that will keep me comfortable and pain free throughout residency. The Yoga Wheel is helpful because it allows me to do back bends that I would not be able to sustain on my own because my back and hips are so tight. I’ll do a full review of the Yoga Wheel in a couple of weeks as well AND will have a giveaway of an additional wheel for a lucky, interested person.

The week ahead includes a trip to Kalamazoo, Michigan where I’ll be checking out the Kalamazoo River Valley Trail and the campus of Western Michigan University. I’m planning on doing a long run when I arrive on Thursday (I land early and Will doesn’t get in until the afternoon) then a nice campus tour run on Saturday. Friday is my interview, so that is likely to be a treadmill adventure at the hotel instead.

Week in Review 11.7.16 to 11.13.16

Monday: 7 miles with 15 minutes at tempo effort on the grass.

Tuesday: 7.5 miles easy plus core.

Wednesday: 3 miles easy. Really struggling post-Election.

Thursday: Workout in Albany. 10 by minute hard, minute easy. Hips were pretty tight from driving down but I felt good once I was moving. 7 miles total.

Friday: 7 miles easy before my interview.

Saturday: 6 miles in Rhode Island.

Sunday: 5.5 miles with 4 laps of 100 on, 100 off. Big foam roll/mobility session.

Total Miles: 43

This week was full of travel, with an interview in Albany and New England’s in Rhode Island. As a result, my hips and pelvis were TOTALLY out of whack in pain but a mobility session tonight helped a ton. I’m happy with Thursday’s workout and encouraged that I’ve been edging my mileage up a bit even during travel season.

This coming week has two more interviews, one at UVM tomorrow and one at Rochester on Thursday. For tomorrow, Will has an early flight so I’ll get a workout in tomorrow before my interview. For my Rochester trip, I’ll try to head out early on Wednesday to explore Rochester on foot and get a workout in on the bike paths there but because of an early interview day start, will be on the treadmill on interview day.

This coming Saturday, I have a 5K in Montpelier where my whole team is running. I’m super excited for this because it’s rare that we all get to race together AND at least three of my girls can give me a run for my money right now. Here’s hoping experience outsmarts fitness!

Week in Review 10.31.16 to 11.6.16

Monday: 3 by mile at tempo pace on the track. 9 miles total.

Tuesday: 8 mile recovery run. High hamstring on the right side is super irritated.

Wednesday: 3 by 1K on the track at interval pace. 7 miles total.

Thursday: Horrendous weather day here. 4.5 miles on the treadmill for the first treadmill misery of the season! Full body lift afterward.

Friday: 5 miles easy with Joe and the team.

Saturday: STATE MEET!!! 3 miles. So so excited for these girls to finish 2nd. They worked their rear ends off all summer long and all fall and it’s great to see it come together for them.

Sunday: 10 mile long run through the Intervale. Feeling pretty clunky from coaching and sitting on a school bus.

Total Miles: 46.5

Almost felt like a real week of training! I planned to do my workouts at my current VDot as predicted by my recent 5Ks but when I settled in, I was a couple of numbers faster across the board which means that I’m underracing! The weather hasn’t cooperated but I also think I have some work to do in finding the hurtbox again.

I have another funky week this week so just hoping for some reasonable consistency and mileage in the 40s. I travel to Albany for an interview on Thursday and Friday then to Rhode Island for the New England Championships on Saturday. I don’t have a race planned for Sunday but will be looking this week to see if there are any options.

Week in Review 10.24.16 to 10.30.16

Monday: 2 miles continuous tempo with team, 5.25 miles total.

Tuesday: 6 mile easy run around school.

Wednesday: Interval workout. 4 by 400 (82, 85, 86, 86) and 4 by 200. 9 miles total.

Thursday: 6 miles in Asheville! Hot, humid and hilly (and high!). Fun to be back. First installment of #wheremyskechershavebeen.

Sunset from my hotel room!

Sunset from my hotel room!

Friday: Interview Day. 20 minutes of yoga for runners before the day started and a walk from Mission back to downtown.

Saturday am: Halloween Hustle 5K (19:22) and 7 miles total.

Saturday pm: 3 miles easy of course preview at NVACs.

Sunday: Off. Tried to get caught up on to-do’s, to little avail.

Total Miles: 36.3

Not the most impressive week mileage wise but really happy to get two workouts and a race in. Somehow, the weather remains atrocious in the Northeast with another race in the soaking rain and 39 degree temperatures but I ran a much smarter race and am feeling like things are actually starting to click together! I’m also really happy that I got some yoga in again. Traveling made it a necessity and I’m thinking I need to incorporate more of it as interview season goes on.

It’s States Week again, which means that my entire priority is getting a happy, healthy and tapered bunch of teenagers to the start line. I am still planning on getting in two workouts and possibly another race in, but if the girls need me, so be it!

Has anyone tried Jasyoga? Any other yoga apps that you love?