Category Archives: tempo runs

Week in Review: 2.6.17 to 2.12.17

Monday: First day back in the hospital. 6 mile early morning workout with 10 by 1 on, 1 off.

Tuesday: 3.25 easy run in the early morning snow.

Wednesday: 5 mile treadmill hill run.

Thursday: 7 mile progression run, starting at 6.1 and ending at 9.1.

Friday: Post-call, prorated off day. 4 miles.

Saturday: Nordic skied in the morning, downhill in the afternoon.

Sunday: 6 mile run plus arms and core.

Total Miles: 31.3

First week back on service! The good news is that I did a good job of getting up and getting my run done. The bad news is that I didn’t get a lot of lifting in and I missed my long run this week. I had intended to do it on Friday when I was post-call because I expected to be done around 1 but didn’t leave the hospital until 5. I coached on Saturday and I am back at work today. I got up early to fit a run in but felt miserable so just did an easy run and lifted.

We’re heading into a big storm cycle today which is going to be GREAT for skiing and snowshoeing but less good for running. I’ll be on the treadmill for my workouts this week but hoping to get outside for my easy runs and hopefully by next weekend, there will be enough clear roads for a long run.

In general, it’s working well for me to have workouts scheduled without prescribed mileage because it changes my perspective to be grateful for any effort. I am of course frustrated that I can’t seem to string together any real training but I’m working on being grateful for the running I can get in.

Finally, I got to try my new Lumo Run  this week and will admit to being a little nervous to see what it said but my initial run was very positive. The pace was off because I was on the treadmill but all of my markers looked good except for braking. I’m so excited to see how this project goes and how I can tweak my running form.

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 10.17.16 to 10.23.16

Monday: 3 mile run with the dogs and a mini-lift at 4:30 am before TA extravaganza.

Tuesday: 7.5 mile run with the team with 8 by 400 at various speeds on grass. Hip core after.

Wednesday: 6 mile trail run. Amazing fall day out.

Thursday am: 5 miles with 10 minutes at T pace effort.

Thursday pm: 2 miles easy with the team.

Friday: 5.5 miles easy with 4 by 100 meter striders.

Saturday: Decided I had to pull the bandaid off and find out where I am. Victory 5K in the pouring rain and 40 degree weather, 19:28. Not pretty but not that ugly either. 7.1 miles for the day.

Sunday: Skied for 90 minutes in the am!!! 4.5 mile run and Body Pump in the evening.

Total Miles: 40.8

In a moment of realism, I decided that trying to train for a half or full marathon is lunacy right now. I’m traveling all over this fall for interviews and it just sets me up for frustration and failure to be trying to fit 70 miles a week of training in. What I do have time for, however, are a bunch of 5Ks and 10Ks and to try to regain some speed. Despite having almost no real workouts on my legs, I hopped in a 5K this weekend and was happy to run a 19:28. It felt easy, probably because I come with one gear right now, but I’m happy to have a starting place. I’ll race every weekend over the next four weeks and then focus in on the New Years Day 5K, which I’ve won the past two years. It’s hard to watch everyone else run goal fall races but it’s a huge relief to have a realistic training plan for my schedule right now.

I’ve also decided to scrap my 9 day cycle for now. Although I think it’s ultimately the right fit for me, it is not the right fit for my life right now where my schedule is different from week to week. I also want to be able to explore all of these new cities that I’m visiting and not be tied to a workout or distance when I’m there. For example, I’m headed back to Asheville on Thursday (yay!!) and am looking forward to doing an easy hour and change of one of my favorite loops now that the weather has calmed down. Friday morning, interviews start early so I’ll probably just squeeze something easy in on the treadmill.

Week in Review 9.5.16 to 9.11.16

Monday: 7 mile run with 3.5 at tempo-ish with the team then mini-legs.

Tuesday: 6 mile recovery run around the home course. The heat is really hanging around!

Wednesday am: 8.2 mile run on the Causeway.

Wednesday pm: 5 mile run with the team. Both runs SO hot and humid.

Thursday: 4.5 mile normal run and Body Pump!!

Friday: 13 mile long run with Erin.

Saturday: 5 mile easy run with Will in Maine on the Eastern Trail

Sunday: 8 mile regular run around Old Orchard Beach with striders at the end.

Total Miles: 56.7

Another decent week of training. One would think that after 6 years of coaching, I would know the best way to get my own workout or run in around the team, but it’s still a struggle. I occasionally trip myself up because I think “well if the team is running 7 and I only need 8, I can just add on.” If I’m organized and no one needs anything, it works well. If I’m less organized or an athlete needs something, I wind up short on miles.

I am SO excited that I got to Body Pump this week. I forgot how much I love that class and am going to keep working on going to as many as I can fit in a week. My next hurdle is convincing myself to 1) try a yoga class at Campus Rec and 2) try a totally out of my comfort zone class to mix things up.

It’s still incredibly hot for September in Vermont up here; our home race last Friday was 86 degrees and humid. It’s finally starting to cool off in the forecast so I’m looking forward to feeling better as that happens. Still looking for some fall races to test fitness and have some experiences but it seems like most races are falling on Saturdays which makes it hard with Invitationals.

Week in Review 8.15.16 to 8.21.16

Another whirlwind week!

Monday: 5.5 miles while I got my oil changed with 4 laps of striders on the track at UNC-Asheville. Super hot!

Tuesday: 7 miles with 3 by 5 minutes at tempo effort.

Wednesday: 5 miles of recovery running on the Mountains to Sea trail.

Thursday: 6 miles easy, my last morning in Asheville.

Friday: Travel Day. Winchester, Virginia to Roxbury, VT to meet my girls at training camp! Unfortunate feature was getting rear-ended about an hour from camp.

Saturday am: Easy warmup then 5 by 3 minutes at tempo effort (XC girls).

Saturday pm: 3.5 mile recovery run. Beach abs after.

Sunday am: Easy warmup then 5 by Windridge hill hard. Legs after.

Sunday pm: Hour plus of yoga; tons of hip and back work. Much needed.

Total Miles: 37

I’m back in Vermont! I spent the weekend with my girls at training camp and loved every second. As mentioned above, I did unfortunately get rear-ended while traveling on Friday, which was my first accident in over a decade. I was stopped in traffic and she didn’t see that we were stopped and hit me at a pretty good clip. Thankfully, I had Will’s Honda and although it needs some repairs, no one was injured and besides some sore muscles and a sore wrist, I was totally unscathed.

I’m excited to get back into a groove this week and start following my 9 day schedule on Wednesday. Since I’ve been at 35 to 37 miles for the last 3 weeks, I’ll adjust down to 45 miles for this first week back, rather than pushing for 50.

 

Week in Review: 6.27.16 to 7.3.16

Monday: Had to get drug tested for a couple of the hospitals I’m visiting this year so didn’t get to the Illinois Prarie Path until 11 when it was already 90 and full sun. Promised myself I’d just do the workout on effort and happily executed 5 by mile at tempo pace (6:52, 6:53, 6:51, 6:53, 6:48) in the heat. Legs after.

Tuesday: Forced myself to take a prorated off day of 7 miles. Too tempting to jam in running with my more open schedule.

Wednesday: 9.2 miles on the CalSag with strides afterward. Legs totally cooked from working.

Thursday: 9 mile interval workout. 2 by 800, 600, 400, 200. Pace progressed through the workout and finished with a 37 second 200. Legs after.

Friday: Hour run around the neighborhood.

Saturday: 12.2 mile long run. Felt horrible for all of this because I ate WAY too close to running but just took it a minute at a time.

Sunday: Hour run with mile of ins/outs on the track. Arms after.

Total Miles: 60.4

The theme of the week was tired legs. I had a big block of work this week and my legs let me know it, with stinging and aching galore. Despite that, I got solid running in and am starting to feel some fitness come back under the fatigue. The opportunity that this presented, however, to practice working on effort rather than prescribed paces was an awesome one and I’m proud that I was able to do this successfully for both of my workouts and my long run.

This will be my last “up” week before I cut back for the half. I have a continuous tempo on the docket for today, minute hard/minute easy later in the week and a 2 hour long run before my 50% week.

Week in Review 6.20.16 to 6.26.16

Finally, a solid week of training!!

Monday: 7.2 miles around my new neighborhood in blistering heat.

Tuesday: Back in Vermont. Didn’t have an inhaler so kind of a fake workout. Did 7 minutes at tempo pace then a mile of striders on the track. 8.5 total.

Wednesday: 8 miles at Palos Woods. What an incredible place to run!

Thursday: 11.5 miles on the Cal-Sag trail.

Friday: 10 by (1 minute hard, 1 minute easy) for a total of 9.25 miles. Focused and strong for all the hard sections. Really happy with how this went. Legs after.

Saturday: 7.1 super hot miles around the neighborhood.

Sunday: 10 miles at Palos Woods. Didn’t mean to do that much but got a little lost on the back loop. Much needed after a really rough night in the House of God. 

Total Miles: 61.6

Really happy with this week of training, especially since it was a big transition week for me in a new place on a new rotation. The running options in Chicago are amazing and I’m grateful for it because the rotation is definitely one that requires some…decompression. I also have my full schedule for the next three weeks so was able to plan all my training out. Such a luxury!

I start the coming week off with 5 by tempo miles on the Prairie Path tomorrow then speed later in the week and a long run next Saturday. I’m toying with jumping in a 4th of July 5K as well just to shake things up and check my fitness going into the half.

Week in Review 6.6.16 to 6.12.16

Monday: Prorated off day, 7.5 miles.

Tuesday: Big workout day. Warmed up, 8 x 100 meter strides as ins/outs then 4 at tempo pace (heartrate based) with the Central Vermont Runners group, then 8 x 100 meter strides as ins/outs for a total of 9 miles. Legs afterward.

Wednesday: 10 miles around Berlin Pond. So fun to be back on my old stomping grounds.

Thursday: 8 recovery miles with Erin. Feeling really wiped but trying to convince myself to push through the new mileage burden.

Friday: Workout that went surprisingly well! Was exhausted when I hit the track but talked myself into trying one 400 and got in 6 by 400 at (85, 83, 84, 82, 82, 82).

Saturday: 8 miles up a mountain. Literally. Was up at Jay Peak for Sully’s wedding and decided to run up the mountain, which I did for approximately 15 minutes before realizing it was a good way to break my ankle. Ended up getting a lot of elevation gain on the roads around the resort after that.

Sunday: Off day. Exhausted from the wedding, sore from running a ton of elevation then wearing heels. Although I wanted to get some miles in, it seemed stupid to do it on calf muscles that were already cramped.

Total Miles: 50.8

The Good: I got in two great workouts that I feel really good about as well as a midweek long run, which has formerly been a key to fitness for me. I’m also really proud that I kept a positive attitude about my Friday workout and was able to get that workout done even though my legs were exhausted.

The Bad: A little frustrated that I missed my longer run again this week because of scheduling issues. I am not doing a great job of prioritizing running with all my other commitments right now and although that’s the reality of life right now, it still frustrates me!

Wrapping up this rotation this week then off to Chicago on Saturday for a new adventure!

Product Review: GoMebSpeed 3 2016

This shoe was given to me for free by Skechers Performance as part of my 2016 racing kit. The opinions below are my own. 

From the moment I put on these shoes, I loved them. No stranger to minimalist shoes, I like shoes that feel fast and have a smooth, efficient ride and the GoMebs are all of the above. My “purple Mebs” are actually my second pair of Mebs; the first pair is a treadmill only pair from 2015 that I like, but don’t love. Between last year and this year, they made enormous improvements to all Skechers uppers and the difference is incredible.

The GoMebSpeed 3 is intended to be a racing flat and I use them for workouts and races. From right out of the box, this shoe is comfortable and nimble. My first real workout in these was a short hill speed run in 40 degree temperatures and pouring rain and between whining about the weather, I remarked to Will over and over “oh my god, I love these shoes. These are the best. They are so COMFORTABLE.” The sole is firm and has good push-off from the roads or the track but the ride isn’t rigid, which is a complaint I’ve had with past racing flats. The upper is knit and moves well with your foot without feeling unstable and at 5.3 ounces for the women’s sizing, feels barely there once you’re in motion.

GOMeb

The best part about this shoe is that the 4 mm drop and M-Strike technology makes efficient, midfoot running almost automatic. M-Strike technology makes the most cushioned part of the shoe fall right under the ball of your foot so after a few strides, you naturally adjust to land here rather than on your heels or toes. The 4 mm drop is close to what is neutral for most people so you get great push-off without over or under taxing your achilles and calf muscles. That being said, if you are coming from a more traditional drop shoe (8 to 12 mm), you should expect to take time to transition to a 4 mm drop. Too fast and you will be uncomfortable and sore at best and injured at worst.

For most people, this should be a good shoe for speed work or road racing. Efficient runners can expect to be able to comfortable racing up to the marathon; for others, it might be best limited to half marathon or less. Because there isn’t a ton of extra support in the post (middle inside area of the foot), it is a shoe that could work against you in later miles of a marathon as form breaks down. I haven’t raced a marathon since getting these shoes but I would be likely to use them for the whole enchilada.

My only complaint is that they seem to wear faster than regular running shoes, which is somewhat expected with racing flats. I have about 100 miles on mine now and the soles look well-worn. I haven’t noticed any issues with loss of support or comfort but I do think I’ll need to replace them before my usual 300 mile mark.

Have I convinced you to give Skechers a try yet? What’s your go to racing flat? Do you race marathons in flats or in regular trainers?

Week in Review 3.21.16 to 3.27.16

Monday: 7.5 date run with Joey! Windy but nice out.

Tuesday: 9.5 mile workout. 2 mile tempo on the track plus 4 by 200. Felt really clunky during the 200s, so definitely need to be really intentional about getting striders in.

Wednesday: Travel day to Norwalk. Always a much longer trip than I anticipate. 8.1 miles around Norwalk, trying to get my bearings.

Thursday: 5.7 miles plus 4 striders.

Friday: 5 mile progression run on the treadmill. It’s dark when I wake up here and this is not a town where you run in the dark. Wanted to make sure I got legs in so cut my run a bit short.

Saturday: HEAVEN! 7.5 miles in Mianus River Park, which is one of the most beautiful places I’ve ever run. Amazing trails, well marked and technical enough to be fun without having to concentrate intently. Arms after.

Sunday: Less heavenly…11.4 miles around town. Hard to find a place to run safely and long here but I did find a decent, almost car free loop for tempo Tuesdays.

Total Miles: 54.7

It’s always tricky to find places to run in a new town. Luckily, I think I’m going to be able to make Norwalk work with the carrot of Mianus River Trails on off days. The biggest challenge is going to be finding a place to do speed work. It’s track season which makes high school tracks difficult to find and there aren’t any colleges with tracks close by.

Overall, I’m extremely grateful for this week of training. My mileage was solid for recent weeks, I felt good on my runs and I actually had a few moments of total zen on my Saturday run. Can’t ask for much more! This will be my last up week before a mini-taper for the trail championships so I’m hoping for similar mileage and workouts with one of those workouts being more speed focused if I can figure it out.