Category Archives: travel

Week in Review: 3.20.17 to 3.26.17

Monday: 5 mile workout, half power of my usual 5-4-3-2-1 fartlek. Legs felt pretty clunky. Lifted legs afterward.

Tuesday: 3.8 mile recovery run with the dogs.

Wednesday: 7 mile workout, 4 by 5 at tempo pace with 60 seconds between. Felt pretty good.

Thursday: 4.3 miles. Legs tired!

Friday: Hour of cross country skiing with the dogs; new snow and leaving for the weekend? Needed exhausted dogs.

Saturday: Travel to Asheville. Lots of walking but no run.

Sunday: 3 mile Asheville hill classic. Great to be back. Tons of walking as well.

Total Miles: 23.1

Lots of good news this week. First, I found a house!!!!!! My mom and I spent a busy 36 hours in Asheville looking for houses and by Sunday night, I found an amazing one. Interestingly, it was the smallest one I looked at but it used the space well, has a perfect location and is a great setup for dogs. One of other parameters I used to evaluate places was ability to run. Although the new house sits on top of a hill (it’s Ridge Street, after all), it has great access to all sorts of running and even a greenway that is under construction.

Second, I’m cleared to lift and workout fully (as tolerated). I saw my fabulous breast surgeon yesterday and she cleared me for all exercise AND the surgical pathology confirmed that I had a sclerosing papilloma which means that it was a benign tumor. All great news.

This week, I’m back to reality. As I said last week, Unplugged has gone from a race to a supported workout for me so I’m training through it. I have a combination workout on the schedule for tonight and a long run planned for Saturday. In between will be easy workouts, just trying to get a base underneath me.

 

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!

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!

Week in Review 1.9.17 to 1.15.17

Monday: One of my favorite runs ever. 8 miles around Red Rock Canyon in Nevada. We did the White Rock Loop then added on and ran up to La Madre Springs. The terrain was incredible and varied but 100% runnable and the weather was perfection at 45 degrees. I was super grateful for trail shoes as it was muddy and rocky at times. Ended the run completely gassed.

We started at the White Rock Road Trailhead and ran in the direction of the highpoint. The descent was fun, the return to the parking lot was not.

Cameras can’t capture the vastness of this area but we tried anyway.

Tuesday: 20 minutes on the elliptical in Salt Lake plus arms and core.

Wednesday: 30 minutes on the elliptical plus legs.

Thursday: Planned to run in Maine but the gym didn’t open til 6 am so I did an in-room bodyweight workout instead. I loved the Elbow Plank with Leg Lift and Negative Pushups.

Friday: 2 mile run plus arms. “College” core routine at night.

Saturday: Hilly progression run on treadmill in Cleveland. 6 miles total. Legs afterward.

Sunday: Traveled home, rest day.

Total Miles: 16

This week was INSANE in terms of travel. On Monday, I was in Las Vegas. On Tuesday, we flew to Salt Lake City. On Wednesday I flew all the way to Portland, Maine. On Thursday night, I flew to Greenville, SC. On Friday night, I flew to Cleveland, OH and finally on Sunday, I flew home to Burlington. For 36 hours. I leave tomorrow for Virginia, although I’ll be back Wednesday night. With all this travel, I’m thankful I got any exercise in at all!

What I am super excited about is that I’m getting back into a routine of getting daily strength work in and it is making a big difference. I feel stronger and my back is much less achy than it usually is. Will and I both agree that going forward, it is more critical for me to be consistent about strength and core than get 5 or 10 extra miles per week in.

This week, I’m back to running at about 35 miles a week with a long run and two workouts. I’m trying out a new watch (Soleus Pulse) and excited to pick up my GoMeb Razors later in the week. This shoe is EPIC. It is a lightweight neutral trainer and I suspect it’s going to supplant all the other shoes in my arsenal.

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 12.5.16 to 12.11.16

Huge travel week for me! Burlington to Charleston to West Virginia to Minneapolis and only one missed flight and one delay.

Monday: 7 miles on the treadmill with 4 by 5 minutes at tempo pace.

Tuesday: 4.5 easy miles with Will.

Wednesday: 5.5 miles in Charleston with striders after.

Thursday: 8 miles on West Ashely Greenway with 1 minute on, 1 minute off.

Friday: 4.25 run on Deckers Creek Trail.

Saturday: 6 mile trail run at Coopers Rock (yes, there’s no apostrophe). Amazing and just what I needed.

Sunday: 7 mile progression run on the treadmill in Minneapolis courtesy of the snowstorm. Arms after.

Total Miles: 42

Bummed to miss my long run today; I was looking forward to exploring Minneapolis’ many bike paths but a snow storm had better ideas. I’ll get 90 less exciting minutes on the treadmlll in tomorrow morning before my interview. On Tuesday, I’m off to Utah and extremely psyched to explore the trails out there, although a bit anxious about the elevation.

I did finally pick a “focus” event for the spring; the New Bedford Half Marathon. Because of the way that event falls, this coming week will actually be an adaptation week before going back to gradually increasing mileage in three week chunks. It’s amazing the difference a focus event makes in terms of my willingness to get out and do workouts or runs. I’m also a bit amazed how much more eager I am to run everywhere but Burlington. I’m sure every city gets boring after a while but after almost 6 years in Burlington, I’m ready to get bored of a new place running wise!

Finally, don’t forget that I have a book giveaway going on for Matt Fitzgerald’s upcoming book The Endurance Diet. Although I’ve been in the negative a lot lately with travel, I’m loving the approach and looking forward to using it as my schedule normalizes again as well.

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.

Nutrition Intervention

I’ve always prided myself on my approach to nutrition. The daughter of a Registered Dietitian, food planning and preparation have always been relatively easy for me and I legitimately prefer real, nutritious food to junk food. That’s not to say that I don’t like treats but if I have a donut for breakfast, I’m still looking for a berry smoothie to feel done with the meal.

When I traveled to Asheville a couple of weeks ago, I had a few hours on the plane to think in peace and was reflecting on many things, one of them being my nutrition. I have been in and out of my home (and my kitchen) since March of 2015 when I was in Maine for Family Medicine and since March of 2016, I’ve lived in Norwalk, Chicago and Asheville. Needless to say, any semblance of routine has been hugely disrupted. Add in all my recent travel and long coaching days fueled by…adrenaline? and I found myself feeling severely undernourished. Sure, I was eating food and getting through the day but couldn’t recall the last time I had a salad or planned a whole day of nutritious food. Diet Coke had crept back into my life after a few years and I found myself eating more candy and sweets than usual. Interview meals are a whole other issue; you eat what the program provides and quickly, since someone is almost guaranteed to ask you another question before you can swallow.

Travel makes it hard but I’ve spent the last two weeks working hard on planning and preparing so that I have access to as much nutritious food as I can. I’m back to roasting root veggies on Sunday for salads and packing a cooler of food for when I’m on the road. I hand mixed a new trail mix that has enough fat, protein and carb to power me through even the longest interview meet and greet. I throw a couple of Light Muscle Milk cartons in every bag so I always have an easy, portable option for protein to tide me over. I’m aggressively paying attention to my caffeine to water ratio and bringing tubes of Nuun with me everywhere to combat hotel room air. (Why ARE hotel rooms so dry?!) I even had the opportunity to pair up with Honey Stinger for 2017 (more on this later), so I now have a great supply of Stinger Waffles for pre-run or even survival in my carry-on.

In some ways, it would be easier to just take a grab and go approach. After all, my time is limited and trying to make it to 20+ cities on time, in a suit and looking vaguely professional is enough of a challenge without trying to do food prep. But after two weeks of being much more intentional about my fuel, I’m feeling so much better. I’m not waking up starving or crashing during runs, I don’t drag through the day and I generally feel better. If I’m going to be short on time, I’d rather feel good for the time I do have.

What are your tricks for eating healthy when your schedule is tight? Any favorite meals to prep on Sunday or great grab and go snacks? How do you keep a routine when you travel?

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!