Category Archives: Week In Review

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!

 

Weeks in Review: 4.10.17 to 4.23.17

When time is short, write up two weeks of training at once!

4/10/17 to 4/16/17

Monday: 5 mile recovery run. Feeling Unplugged now!

Tuesday: 7 mile run at the crack of dawn.

Wednesday: Planned off day.*

Thursday: Fartlek workout, 5 miles.

Friday: 2.5 mile early morning run.

Saturday: 12 mile long run.

Sunday: 4 mile trail run, most of which was spent sideways in mud.**

Total Miles: 35.5

4/17/17 to 4/23/17

Monday: 4.5 mile run plus striders.

Tuesday: 7.5 mile fartlek. 2 by mile uphill at t pace. 5 by 45 seconds hard uphill.

Wednesday: 2.5 mile early am run.

Thursday: Planned off day. Arm routine. 

Friday: 2.25 shake out run with 4 by minute at tempo pace, 2 by 30 seconds at interval pace.

Saturday: Off. Ankle. ***

Sunday: Off. Ankle.***

Total Miles 20.5

1 decent week, 1 not so decent week. I have 1 (how?!!?!??!) week of medical school left now and am so excited for a few weeks where all I have to do is pack, move and train.

* As I mentioned on my Instagram earlier this week, I have decided to schedule an off day every week. My recovery has been really poor over the past year and as much as I want to pretend my life is set up for optimal training, it’s not and I have to do what I can to maximize my training impact. As such, I’ll be taking a day off each week instead of a day every other week.

** This run was absurdly muddy and my ankles were sore after which I think set me up for an ankle twist later in the week.

*** I wear clogs in the SICU and usually, they + compression socks are the most comfortable thing going. On Friday, however, I was a little overzealous when wandering around in them and tweaked my ankle. It didn’t swell too badly but was sore bearing weight on Friday night so I decided to forego the Rollin Irish Half Marathon and rest instead.

The weather is beautiful, I’m ready to train again and I’m so looking forward to getting back in a groove and looking forward to the Asheville Half!

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: 3.20.17 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 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: 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!