Category Archives: workouts

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.

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.

Treadmill Workout: Stamina Progression Run

I LOVE this run for a winter workout on the treadmill where I need to build fitness AND not go nuts on the treadmill. This is a 7 mile version but you can extend as you want by adding to cooldown or adding another mile progression segment. If you’re short on time, you can always just do a continuous progression with a short cool-down but that’s a different workout purpose.

The goal of this workout is to progress throughout your run, ending at what should be your tempo pace. It should never be over-the-top difficult, but should feel like you’re cruising smoothly through most of the workout and working pretty hard by the last mile. For each segment, you speed up through most of the segment then finish out the mile at the top speed for that segment. When the next minute comes around, you start progressing again. By doing this, you’re getting a little extra time in each zone but not as focused on holding tempo pace/effort continuously.

Right now, I start at 6.0 and go to 9.0, then cool down for a mile at 7.0. (10:00, 6:40 and 8:34 paces respectively). Pick whatever pace is very easy to start that gets you into your tempo range by the end! The example below is based on my paces, adjust as needed.

Mile 1: Starting at 6.0, increase speed by 0.1 each minute until 6.5. Finish the mile at 6.5. (Warmup)

Mile 2: Starting at 6.5, increase speed by 0.1 each minute until 7.0. Finish the mile at 7.0

Mile 3: Starting at 7.0, increase speed by 0.1 each minute until 7.5. Finish the mile at 7.5. (By now, you should be warmed up. Good time for a stretch break if you take them)

Mile 4: Starting at 7.5, increase speed by 0.1 each minute until 8.0. Finish the mile at 8.0.

Mile 5: Starting at 8.0, increase speed by 0.1 each minute until 8.5. Finish the mile at 8.5.

Mile 6: Starting at 8.5, increase speed by 0.1 each minute until 9.0. Finish the mile at 9.0.

Mile 7: Easy mile at 7.0 pace.

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.

Express Workout: Treadmill Hills

I’ve become a bit of a master at express workouts over the last year and wanted to share one of my favorites here. If you have 30 minutes, you can get a great, full workout in AND stave off boredom on the treadmill.

If you have more than 30 minutes, you can keep adding on 5 minute repeats or swap to my Long Hill Stamina run which I’ll share next week.

Training Approach for New Bedford

One of my strengths/weaknesses (can you tell I’ve been on the interview trail…) is that I am a hyper-analytical person and I am constantly thinking about how to change a process to make it better. While this is generally a good thing, at times it makes it difficult for me to relax, enjoy and experience. It also makes me attempt to exert control over situations where that is just not feasible. In terms of running, however, it allows me to look over past training cycles and evaluate what worked and what didn’t work.

Two of my most data rich training cycles are my two lead ups to the Philadelphia Half Marathon, one where things went well and I felt amazing and strong through a 1:21:45 half and one where I struggled to a 1:22:25 finish. Some of the differences may have been due to weather and iron deficiency, but one of the biggest things I noticed in my 2015 attempt at Philly was that I a) never felt comfortable and b) had no extra gear to kick up to. At first, I assumed that this was because I hadn’t done enough interval work but as I looked over my training log, the biggest difference was that in 2012, I did a TON of stamina and steady state work and very little frank interval work.

As I’m approaching New Bedford with less time than I had to prepare for the “Phillies” (both week wise and day to day time wise), I’m trying to train smart with the time that I do have. As such, I’m splitting my hard effort days between four major categories: interval, tempo, stamina and steady state. I pair interval and stamina in one week followed by tempo and steady state in the following week. My long runs are easy and one of my easy runs is a hill focused run. The rest are easy peasy.

  • Interval: Still important, just not the main focus of my training cycle. My workouts are time based because I’m almost exclusively on the treadmill due to footing and are either 10 by 1 on, 1 off (emulating 300 meter repeats) or 4 on, 3 off (emulating 1K repeats).
  • Tempo: If you only have time for one workout a week, science and numbers say this is your best bet. I alternate between mile or 5 minute repeats at T pace and continuous tempo. As I get in tuning phase in early March, I’ll add 200 meter repeats after my tempo workouts to tune up my top end speed.
  • Stamina: My FAVORITE kind of run. I do these as progression runs, starting incredibly easy then gearing up until I am at tempo pace. I’ll share my treadmill version of this workout later this week but I love that this workout is challenging but not killer. When the footing is better, I also do these as long hill repeats.
  • Steady State: The ultimate awkward run, this is a continuous run done at approximately marathon effort. It is not as hard as a tempo run but was incredibly helpful for me in preparing for Philly 2012 because I learned how to cruise comfortably.

The other benefit of this approach is that although it sacrifices some specificity for the half marathon, it builds a stronger base for whatever events I jump into for the remainder of the year.

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 8.15.16 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 6.20.16 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 6.13.16 to 6.19.16

As though the delay on this post wasn’t enough of an indication, this past week has been a flipping whirlwind. I finished my rotation at Central Vermont, drove to Chicago and then 24 hours after arriving there, flew to Burlington and back to Chicago in less than 17 hours. And somehow ran every day…

Monday: 10 miles around Berlin Pond. Still feeling the weekend big time.

Tuesday: Second week of continuous tempo at the Tuesday Night Fun Run. Super windy but came in at 26:45, which was close to last week’s time but with a faster closing mile. 9 miles total.

Wednesday: 7 slow, ploddy miles plus strides and hipcore.

Thursday: 8.8 miles around Berlin Pond.

Friday: Mixed bag workout. Warmed up, 4 laps of ins and outs then 4 by 200 hard on the road. 6.25 miles total.

Saturday: 4 super hot miles when we got to Chagrin Falls.

Sunday: 6 miles in Chagrin before church/driving.

Total Miles: 51.1

Struggling to get my long runs in lately but hoping 10 is good enough to get me through the half later this month. My schedule is wacky going forward but planned out so I can hopefully get into a bit of a routine for the next couple of weeks. I have begun to explore the trails and bike paths around southwest Chicago and so far, it’s a beautiful (albeit a bit flat) place to run. I also found an incredibly reasonable local gym that offers BodyPump, which is one of my all time favorite strength classes so I’m hoping to be able to make it there at least twice a week.