***Caveat: This is a plan. The shit may hit the fan a month from now and this may all be a pipe dream. That said, I went into medical school planning for the worst and it never really happened, so I’m doing the same for Residency.
One of the benefits (??) of Residency is that we know our schedules way, way, way in advance. It takes an inordinate amount of organization to cover a hospital and our schedules are done almost before we Match. Because my program is new, ours will be a little less set as we work out kinks in coverage but we still have a full year schedule to work from which is amazing from a running perspective. Our schedule is unique because we do three month blocks from the beginning rather than one month blocks. From a professional perspective, this allows us to actually get our feet under us and build proficiency. From a lifestyle perspective, this allows us to adjust to a schedule for a longer period of time and supports more normal sleep cycles. The other big change for this year is that the work hour restrictions, a huge controversy in all residencies but especially in surgery, have been loosened. We still can’t work more than 80 hours a week (averaged over 4 weeks), but we are able to take 24 hour call as interns. I know some people hate call because they have to be up for 24 hours but I find it immensely preferable to night float where you work 7 pm to 7 am for a month at a time. With 24 hour call, you take a big nap when you get home, get a half day off and go to bed early the night before the reset.
From the 40,000 foot view, my schedule looks like this:
- July, August, September on Acute Care Surgery (Tuesday Call)
- October, November, December on Pediatric Surgery (Sunday night call)
- January, February, March on Trauma Surgery (Thursday call)
- April, May, June on Wound/Ambulatory Surgery (Saturday call)
What this means is that I have a guaranteed post-call day off as well as a weekend day off most weekends. Occasionally, I’ll have both days of the weekend off (known as the “Golden Weekend.”) From a training perspective, this means that I have two and occasionally three days for quality workouts. One of the big hurdles that I’ve already experienced in medical school and expect to experience even more as a resident is a lack of recovery. We work about 12 hours a day and much of that is standing. Even with almost no additional social life, this doesn’t leave a ton of time for quality sleep. Planning for my recovery, then, is almost as important as planning my runs. My general plan is to take my call day as my off day, which will allow me to sleep in a bit. On my post-call day, I’ll aim to be in bed early and on a full day off, sleep in as late as I can even if it means my run happens at a warmer time of day. Finally, I’m working on giving myself permission to take an extra rest day to prioritize sleep if I’m feeling exhausted.
For the first three months of intern year, then, this is the basic mockup of my schedule with strength training in italics and a presumption that my weekend day off will be Sunday which isn’t necessarily true. Because we’re easily the luckiest residents ever, we work 7 am to 7 pm (instead of 5 am to 5 pm), which means I can get my runs in before work without having to get up at 3 am. My hope is to keep my mileage between 50 and 60 miles a week but I will reassess this after the first couple of months and see if 40 to 50 might be more appropriate/improve recovery.
- Monday: Interval Effort. Short hills or time based interval paced effort. Legs and Core.
- Tuesday: Call Day. Off.
- Wednesday: Post-Call Day. Long Run with/without steady state or tempo miles. Legs and Core.
- Thursday: Recovery run. Arms and core.
- Friday: Regular run. Core.
- Saturday: Regular run with striders. Core.
- Sunday: Workout with tempo and turnover work.
One of the biggest challenges for me is going to be being flexible in my training. I get stressed out when I deviate from my schedule or miss a workout but I’m working on accepting that this is a given with my current life. There will certainly be days when I can’t get a run in but there will also be days with surprise opportunities to get an extra mile or even an extra run in. A training cycle isn’t made or broken with one workout or even one week, and I will need to remind myself of this regularly.
I’ll cover my strength training approach in a post for tomorrow (I have a new app and I want to give it appropriate attention) but I’ve recently gotten in a great routine of getting some aspect of strength building in daily and want to continue that trend. Thankfully, this is the easiest piece to keep in my routine. Squats when I brush my teeth, crunches and pushups in the charting room, stairs at work etc…