Category Archives: treadmill

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.

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.

Where My Skechers Have Been (Aka Interview Season)

In keeping with the rest of medical education, interview season for residency is a bit of a savage process. You apply to a ton of programs (for an exorbitant fee), you get interviews at a few and you travel to them for a two day speed dating event where you essentially pick where you’re going to live and train for five years. Super low stress. I’m applying in General Surgery which is considered a “late” interview season and we are just starting to get underway. My first interview is Thursday and Friday in Asheville, where I did an audition rotation this past summer. I am beyond excited to return to Asheville (especially since I get a second fall just as the snow is starting to fly up here) and as I was thinking about how to reframe all my upcoming travel in a positive light, I came up with a silly hashtag to highlight all the travel opportunities ahead: #wheremyskechershavebeen.

Running is a central part of my life and wherever we end up next year, I need to be able to escape for a run when I do leave the hospital so I am bringing running clothes with me to every interview. My plan is to run-explore on the first day so that I can see what’s out there in each city. On the second day, interviews start early, so I’m likely going to be touring many hotel gyms for that component. During my interview season, I’m going to be taking ridiculous pictures of my running shoes as we travel the country and scoping out great places to run across the United States and will be sharing those on here. The impact of reframing an annoyance to a positive? I’m actually pretty excited for my first flight delay when I’m posting photos from an airport bathroom. My bet? The flight from Pittsburgh to Minneapolis in December…

Ready to go? First stop, Asheville. 

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 8.29.16 to 9.4.16

Monday: 7 miles while running around after the girls doing their tempo run.

Tuesday: 11.3 mile long run. First long run in a while, felt good to be out there!

Wednesday: 4.5 mile recovery run.

Thursday: Interval workout on the treadmill in Chicago. 2 mile warmup then 5 by (.25 at regular pace, .25 at tempo pace, .25 at interval pace, .25 at recovery pace) and 2 mile cooldown for 8 miles. Legs after.

Friday: Step 2 Clinical Skills Board, so I took this as a scheduled off day. 7 miles prorated.

Saturday: 7 miles easy on the Essex Invitational Course. A few sprints across the course to cheer.

Sunday: 8 miles on the rail trail in Cambridge.

Total Miles: 52.8

Total August Miles: 176

Happy with the way this week went and enjoying the slight increase in flexibility offered by the 9 day schedule. I knew I had to travel (back) to Chicago to take my last set of Boards on Friday (yay!!!!) and had the option of doing my interval workout on Thursday or Saturday. Since Race Days are always crazy and I feel strongly that the team should get 100% of me, I opted to do it on Thursday on slightly less recovered legs. Totally the right choice!

One of the things I’m currently working through is what shape I want my running to take this fall. I had initially had a thought that I’d start working towards a winter marathon but I’m starting to back track on that. Residency applications are due this week and this fall will be full of travel for interviews. Although I am happy to run in lots of places, it might not be the best set up for a good performance when I’m trying to balance all of that. On top of that, this will (sob) be my last year coaching and honestly, I’m happiest when I can give all my attention to coaching and not be distracted by my own running. I’ll keep chewing on this over the next few weeks but stay tuned!

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.

Week in Review: 8.8.16 to 8.14.16

Monday: 7.5 mile fartlek. Poured rain until I got back.

Tuesday: 7.5 miles with 4 by 50 meter striders.

Wednesday: 6 miles with 8 by 30 seconds hard uphill.

Thursday: Tough day. Used what I had left of the light to scramble up Craggy Pinnacle and breathe in some air.

Mountains

Friday: Jetted out for 4 miles before the trip to Chapel Hill.

Saturday: DYING with KC in the 95 degree weather but we were running in Chapel Hill, so we didn’t care. 4.5 miles. Did real arms with weights!

Sunday: 5 miles on the treadmill watching the Women’s Marathon. Still heated about the clueless announcer lambasting Desi…core after.

Total Miles: Oddly, 34.5 just like last week.

Just accepting that running cannot be priority one right now; learning to operate is. I have an amazing opportunity out here to get a ton of case hours and although it means I’m barely running, it’s a sacrifice worth making. I did get two decent efforts in last week and will aim to do the same again this week before I get to head home on Thursday!! Well, not home, but to training camp with the girls, which is just as good.

So excited for cross country to officially start and to get my own training locked and loaded (and maybe under slightly less humid conditions).