Hi! We are Anna and Jess! Two Nurse Practitioners working in critical care trying to navigate training at our best while working some pretty insane schedules. We hope you find our training strategies beneficial to survive those long shifts and still train at your best!
We both got the dreaded stomach virus during our training! Being sidelined to the couch for anyone can be tough. Just being sick in general is tough. For a nurse practitioner who is training for a marathon it can feel like your world is closing in on you! We rely on our runs for that mental break, our free therapy, our way to hear silence for an hour, and our way to meet up once a week and talk/laugh our way to the finish of whatever tough workout we have planned. Let’s first discuss how awful this virus was… FOOD & DRINK had no place in our bodies for 3 days!!! Day 4 sips of water and rice could slightly be tolerated. Remember our last post and how much fuel our bodies are requiring? Well, let’s just say neither of us needed to lose 5lbs and become completely dehydrated. Obviously no running was done that week. Our training plans did not have big check marks off of the workouts we crushed. They got a big line through them and a whole lot of anxiety that we have now missed a whole week of training. The week I (Anna) got the stomach bug I was supposed to run 20 miles. I pushed it back to the next week after a stomach bug I thought: “well of course I can crush this”. Kristin Armstrong has a good quote that pretty much summed up that run “Running is always a good exercise in humility”. I clearly couldn’t run 20 miles, only 4 days after recovering from the stomach virus from hell. Our bodies don’t bounce back that quick! Working in healthcare and being competitive individuals, it is always tough for us to realize when we need to take a step back. In our professional lives and our personal lives it’s so important to remember we are only human and we can only do so much.
Okay, so how did we bounce back?! We bounced back with the encouragement of our friends, our loved ones, and the most encouraging group of co-workers! Nursing and working in critical care is like being on a sports team. Every single day someone is asking us about our runs since we started this blog! Everyday we are told how we have inspired someone to start running or think about getting back into running. The encouragement and the positive energy we receive from our co-workers is what got us mentally back out on the pavement. These workouts are HARD!!! As we have mentioned in a previous post, training for a spring marathon is TOUGH! It’s cold, these workouts are hard and besides your other crazy bestie, not many other people want to run with you in single digit weather. It’s easy to get down on yourself and feel like you are stuck, especially after an illness.
Right after we signed up for the Brooklyn Marathon we both signed up for the PHILLY LOVE RUN with another Nurse Practitioner, Sam, who also works with us. This was the best decision we made! The energy that surrounds any race is contagious! Of course it was a cold, dark, windy Philadelphia morning BUT 11,000 people showed up to run and 1,500 amazing volunteers showed up to make the day happen. Jess PR’d and hit every mile exactly the way she planned! Brooklyn can’t come soon enough. Anna ran on tired work legs from a hard 14 hour shift the day before but hit every mile at what she had planned and helped Sam cross the finish line of her 1st half marathon. Crossing any finish line is amazing but having Jess waiting for me (Anna) and Sam at the finish was something special. We have all been putting in a lot of hard work whenever we can get the miles in. The post run embrace felt a little more special this time. When we looked at our phones they were filled with text messages from loved ones & co-workers words of encouragement! Our next shifts at the hospital were met with words of praise at how amazing we did and inquiries of when we can be joined on our runs!
So again you may ask what was the secret to the bounce back?! We don’t have one! We didn’t eat any crazy diets or do any crazy juicing. The community that surrounds us is what keeps us going when our own inner light is slightly dimmed. This post and the Philly Love Run reminded us why we love being Nurse Practitioners so much and how lucky we are to be a part of such a supportive community!
This week’s workouts: 0-3 easy miles, 4-6 easy miles, 6 miles with hill intervals:(1 mile easy, 2min uphill, easy run back downhill X10, finish with 1 mile easy), 0-3 easy miles, rest, 18-20 LSD.
Shift work by itself is like fueling for a marathon – How do you fuel for your shifts while at the same time realize you’re fueling for an ACTUAL marathon?
One of the biggest questions other than “how do we find the time to train with our schedules” (we will talk about that in another post), is “what are we eating to sustain our training?” In this week’s post, we will go through a typical week of when and what we eat in relation to our workouts, during our long shifts, what we eat during our long runs, and how we stay hydrated.
Fueling properly and staying hydrated before during and after runs is essential to successful training. That being said, it’s a lot easier said than done! A few cookbooks we highly recommend and frequently use recipes from are:
To get started let’s get into a little of the science behind proper fueling. We are nurses – it needs to make sense for us to follow it! As runners/athletes, we don’t intentionally neglect our nutrition – most of it stems from a lack of understanding how much and what kind of nutrition is actually needed for the amount of prolonged activity marathon training involves. According to the Internation Society of Sports Nutrition if you are doing moderate levels of intense training two to three hours a day five to six days a week a 110-220 pound athlete may need to consume 2000-5000 calories per day in order to support that amount of activity. So what do those calories need to consist of you might ask……. Carbohydrates, proteins, and fats. The ISSN recommends 5-8gm/kg of carbs per day, 1.4-1.8 gm/kg protein per day, and fats should be about 30% of your diet when training for a marathon.
WHEN to eat:
Long run / Track workout days: From our own research and our own experience eating a small snack of carbs and protein one-two hours prior to your workout will help you complete the tough workout and give your stomach enough time to digest the food. Now your long run or tough speed workout is done when do you eat? Within 30 minutes of finishing your workout, you need a recovery snack of carbs and protein – as females, typically getting protein quicker helps with recovery. This is when your body is extremely responsive to nutrition and will use it to build lean muscle, rebuild, and repair your sore muscles. SUPER IMPORTANT! YOU ARE READY TO RECEIVE NUTRITION AND WILL USE IT FOR PERFORMANCE! During your long training runs it’s important to get in the habit of fueling during the run (especially earlier on during the run). Runners world has an article about fueling and they recommend “fuel early and often.” We stand by this motto. Eating and drinking every three miles or every 45 minutes is what works for us. At mile three you aren’t generally hungry or thirsty but staying on top of your nutrition gets you to 26 miles not feeling completely depleted.
Workday/ Easy workout day:
You might not be putting in 2-3 hours of hard work today however your body is still recovering from your hard workout days. Three nutrient dense meals and three nutrient dense snacks will ensure that you are continuing to get enough calories even on the days you might not feel you need it (trust us: you do!!). We think of our “off” days as preparation days for our hard work out days. If we are unable to hydrate or eat enough at work, this affects our workouts in the coming days. Our biggest advice to ensure you have the right foods to eat especially on those busy work days is by setting aside a day or two to meal prep. Anyone who works in healthcare can relate to rounding for five hours and wanting to scarf down the entire box of donuts in the breakroom. In the short term, your blood sugar will spike. You will feel slightly more human again for an hour or so but then your blood sugar will drop and your hunger will no longer be satisfied. Having readily available prepped snacks is a life saver. Below are two sample menu’s for our work days and off days when we aren’t putting in our hard long miles.
Breakfast: Overnight oat’s is the easiest thing to have ready and to be able to eat at 0500. When we arrive to the hospital no telling what the day will bring so we always make sure to eat prior to arriving.
Easy Overnight Oat Recipe: In a mason jar fill with ½ cup quaker oats, 1 tsp chia seads, 1 tsp hemp seeds, raisins, strawberries or bananas (depends what is in the fridge), ¼ cup oat milk, fill the rest with water until just above the dry ingredients, then add a dash of cinnamon and mix together. Let sit in the fridge overnight and they are ready and delicious in the morning! You can heat them up in the microwave if you want or have them cold, either is great!
COFFEE, COFFEE, COFFFE, the day doesn’t start unless the coffee pot is prepped and brewing when that early am alarm goes off.
Snack: Honey crisp Apple with Peanut butter
Lunch : Is either last night’s dinner leftover’s or a large salad with all the goodies.
Salad filled with all the goodies: Base of kale, arugula, and spinach (trader Joe’s has great mixed bags of greens). Salad filling consists of tomatoes, cucumbers, carrots, beets, roasted broccoli or brussel sprouts, and either chickpeas or lentils. Anna doesn’t eat meat so she looks to get her protein from these super food salads. Lentils, chickpeas, broccoli, brussel sprouts, the list goes on and on are ALL great sources of protein. For those of you that want to change things up remember you don’t need chicken in every salad 😉 Dressing is always something easy and healthy. Olive oil , salt, pepper, and garlic powder all mixed in then a fresh lemon wedge to squeeze on top when its time to eat!
Afternoon Snack: 13 hours shifts are long so its surprise we are starving again at four or five pm. Any non-dairy yogurt mixed with fresh berries is always a great pick me up!
Dinner: The key to consistently eating healthy for us is it to keep it interesting but also not too complex. Somedays we have the energy to make an overly complex healthy dinner but let’s be honest no one feels like doing that every night of the week. Here is one of our favorite easy go to dinners.
Fish tacos: Tilapia is a great white flakey fish that tastes great! To cook the tilapia sprinkle some season salt & pepper on top and bake @ 350 for 10-12 minutes depending on the size of your fish filet. After the fish is cooked squeeze some fresh lime overtop and its ready to go. Thats the hardest part of this recipe. You can make it super easy and buy pre made pico de gallo and pre made guacamole from your local grocery store. Whatever your preference of taco shell go with it! A great option is corn tortillas, super easy to throw them in a pan with a little water and just like that they taste like are freshly made! Keeping with the theme of easy, healthy, and delicious a good pairing with the tacos is a yummy coleslaw. Trader Joes has a pre cut coleslaw mix that is the best! For a dressing instead of the standard mayo (unhealthy dressing) use this https://pin.it/6Po96Ip recipe from Pinterest.
After dinner snack: Berries, oranges, grapes , any fruit is a great way to satisfy that post dinner sweat tooth.
Ways to get easy carbs: If you feel like you’re struggling keeping up with intake, another way to fuel is making a few cups of white or brown rice in the beginning of the week to add to your protein or vegetables and expand your meals. Rice can be boring but it’s an amazing carb – easy on the stomach as well! Sometimes we will also add chopped fresh herbs to the rice to spice it up as well (basil, cilantro, dill, parsley). And a little rice goes a long way!
Long run or Track work out day:
PRE RUN Breakfast: The over night oats discussed early are a go to. Oats are a great meal pre long run or track workout. Probably the most important thing about oats is they are very easy on the stomach! The next best thing is oats have a high soluble fiber content, they are high in complex carbs, are a good source of protein AND have a low glycemic index! What does that mean? It means they provide a sustained release of energy into the bloodstream during your run!
Afternoon Snack: If you want to keep it simple, Go with the honeycrisp apple and peanut butter again. Besides the fact that honeycrips apples are amazing and who doesn’t love peanut butter, they are a great source of nutrition for any athlete. Apples contain natural carbohydrates and peanut butter is a great source of fat, combined they work together to help you recover from your run and help you control your hunger throughout the day.
Dinner: Dinner can be any version of carbs/ fats/ proteins. Its important to eat real food during this journey! We are all busy and don’t have a lot of time. On the theme of keeping it simple, a sheet pan chicken with vegetables is SUPER easy and is also a yummy leftover. This one pan chicken is our go-to. If you don’t have sumac, don’t sweat it – you can sub sumac for lemon juice! https://www.cookinglight.com/recipes/sumac-chicken-cauliflower-carrots
What to eat while you’re running:
We already discussed how we follow the rule of eating every three miles/45 minutes and hydrating every 15 minutes, but what are we eating at that time! To start eat whatever your stomach can handle. This is why your training runs are so important – anything you read will tell you this is the time to experiment – NOT race day. Here is a list of our snacks during our runs:
Stingers gels
Peanut butter sandwich
Apple Sauce pouches
HYDRATION DURING LONG RUNS:
We can’t stress the importance of hydration enough. Hydrate early and often. You will absolutely hit the marathon wall if you don’t do it. Our rule of thumb: take a couple of sips of electrolyte enhanced water every 15 minutes. This works for us – you’ll figure out what works for you. Highly recommend investing in a vest that will hold water bottles/hydration pack. We use this one:
It’s perfect – holds your phone, holds your snacks and it doesn’t cause too much chaffing. Nuun and OSMO are our go to electrolyte additives (you have probably seen us advertise them before). So worth it to buy!
HYDRATING AT WORK (the biggest challenge!!!!)
This should be simple right? It’s the hardest part. There’s so many reasons why this is hard and all nurses know it – you never have time to pee so you don’t want to hydrate too much at work. You forget when you’re immersed in your day. Also, we are in and out of patient rooms constantly and out at the work station and so we’re constantly losing our water bottles! Just try to do the best you can – ideally, you should be taking in 2-3L of hydration (half can be food). Chia seeds are a great way to keep hydrated from food. Some days, this will be impossible (we know, we’ve been there) but making it a priority will actually make you feel better, you’ll think better, and you’ll train better.
Workouts for the week:3 easy miles, 4 easy miles, 7 miles with intervals (2 miles easy, 8x400s, 2 miles easy), 0-3 easy miles, 4 miles with hills, 10 mile with 4 miles at tempo/10k pace (3 miles easy, 4 tempo, 3 easy). 28-31 miles total
This week was a hard one to get outside! Last week’s warm weather spoiled us and reminded us how cold and awful spring marathon training can really be. Finding the motivation to work out in general during the winter months can be really hard. For anyone in health care, especially nurses and nurse practitioners who work shift work, some days we don’t see any sunlight. When we leave our houses it’s dark out and when leaving the hospital it’s dark. We are starting to crave those longer sunny days! This week we are focusing on staying motivated to get outside, staying warm, and learning to enjoy these chilly runs.
Getting Outside!
The easiest way for us to get outside is by setting a schedule. It’s cold… It’s February in Philadelphia what do we expect. Each week we both know what our schedule is going to be and we plan our track workout and long run. Once it’s on the calendar it helps us to stick to that schedule. HOWEVER, being realistic is also essential to not failing at this training. We work hard long hours ( what nurse/NP doesn’t) some days you may wake up after that long shift and it is just not happening, that’s fine!!! Or you show up to the track and it resembles an ice skating rink as we mentioned in one of our previous week’s blogs. The shorter runs are easy to do before Anna work’s a later shift or for Jess after her shift on the treadmill so planning the big workouts is the most beneficial to us. Another key to getting outside is having a buddy! Most times, we plan out a few weeks in advance when we are going to run together. We will either have a run planned together or text each other prior to the run to get motivated. Anna: “OMG I can’t believe I am about to run 16 miles in this wind and cold, I’m not sure I’m going to survive”. Jess: “ YOU GOT THIS!!! text me when you are done”. This is one of a million texts we have back and forth keeping each other motivated. We approach our tough workouts just like we do our long shifts – we are in the trenches together and look out for one another during our shifts; same thing goes for our tough workouts. The best part of the run is the end when we get to tell each other we did it and we feel awesome.
Cold Weather Gear Guide:
-A general rule from the research we have done and our own experience is to dress for weather 15-20 degrees warmer than it really is outside. This means your first few miles are COLD! For people like us who are generally cold all the time, this is difficult. And being totally honest we don’t always follow this rule. The downside to overdressing for a run is extra sweaty layers that make you even colder when the run is done. Runner’s world has a tool you can use to figure out what to wear when you’re running in extreme temps: https://www.runnersworld.com/training/a20803133/what-to-wear/
-Let’s start by talking about why it’s so hard to run during the winter months. To start it’s freezing and dark out, not the most motivating environment. The colder weather makes your muscles tighter and it takes longer for you to get into your running groove.
What we wear (that also isn’t breaking the bank):
Base layer: NO COTTON! Cotton absorbs moisture – doesn’t wick away – so it essentially makes you colder. REI always has great sales on non-cotton light base layers as does Amazon:
There are also nicer brands like Patagonia/Arc’teryx if you have some more money to spend (they also will last forever – Jess has her patagonia base layer that she’s used since 2012!):
Second layer: cozy and insulating – usually fleece that’s a half v. full zip (works for us: easy on and easy off)
Outer layer: depending on the day, you can do a vest that’s a light but warm fit from the north face or a lightweight jacket like the one above. Again depending on what it’s like out.
Rest of the body: face we both wear a buff and a warm beanie. Anna will wear her buff even when it’s not super cold out with a nice moisture-wicking long sleeve and vest.
Hands: Jess wears mittens with hand warmers and Anna wears moisture-wicking gloves with hand warmers. See a theme… hand warmers are the key!!! If you get super cold hands when you run, these mittens are expensive but the way to go:
Feet: running through the snow/ice can not only be dangerous but it can be very distracting during your run. Kahtoola nano spikes are great for road running through icy weather. They are smaller spikes that fit right over your shoe and when you are done running it’s an easy walk back to the car that doesn’t ruin your spikes.
Acceptance is a pivotal part of allowing your body to recover. Accepting that some days you feel awful and going for a run just isn’t in the cards. Accepting that your work schedule is not ideal this week and you have 3 days to get all your hard workouts in. Once you get it in your mind that the training plan is a plan, not something written in blood I think things get a little less stressful, at least they did for me.
Week 6’s workouts: 3 easy miles, 3-4 easy miles, 8-9 miles with 6 x 8000’s @ 3:40 pace ( 3:30 for Jess), 0-3 easy miles, 4 miles hills, and 10 miles with 2 miles at tempo.
Tuesday: I worked late last night so I wasn’t sure how my run was going to go. I was feeling pretty good once I got outside and moving and ended up doing a 6 mile run at a 9-minute pace. I am aiming for a 9-minute pace for the marathon and so far it hasn’t felt too bad, I actually find myself running too fast on most runs and will have to consciously slow myself down (thank god for my Garmin watch). Post-run I rolled out my legs and did a 20-minute yoga workout that was focused on hip-opening stretches.
Wednesday: Track workout Day!!! : THE SUN WAS OUT! Recovery isn’t just resting, fueling, and stretching for me. Recovery is remembering why you love being outside with the sun on your face, recovery is killing 6 800’s with your friend and feeling good when you finish, recovery is reigniting a fire that the gloomy winter months have been trying to dim. My 800’s needed to be run in 3:40, for someone who hasn’t run on a track in years that’s fast! I was able to keep pace for each of my 800’s and didn’t feel completely dead at the end of them. We started and ended our workout with an easy 2 miles filled with lots of chatting, venting, and laughing! After our workout, we went back to Jess’s house and she made me a delicious meal filled with all the goodies needed to build back up our muscles (Jess breaks down the meal below).
When I got home I rolled out my legs with a foam roller and did a little more stretching. Once my muscles cool down is when I feel my tightness so I try and do a stretching session immediately post-run and one before bed or a few hours after my workout. One of my favorite recovery tools is my foam roller. Foam rolling is a love-hate relationship, it hurts so good is how I describe it to people. The pain gets better over time as you loosen up! Fascia and underlying muscle tissue within the body can become stuck together. This is normally what somebody will call a knot. These adhesions “knots” result in restricted muscle movement. With this comes a reduction in flexibility, and muscle efficiency, and if untreated can lead to pain and injury. Long and short of all of that if you stick with it I promise it gets better. This is the foam roller I used from Amazon: https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B0040EGNIU/ref=sr_1_6?crid=14C1REN8SU193&keywords=runners%2Bfoam%2Broller&qid=1644531524&sprefix=runners%2Bfoam%2Bro%2Caps%2C626&sr=8-6&th=1)
One thing I do recommend when purchasing a foam roller is to get one with a plastic core. They are a little bit more expensive but they last forever because they won’t bend from the weight of your body over time like the ones that are all foam do.
Thursday: This week I have 3 days to get the big workouts in so, today was my long run. It’s not recommended to do your hard workouts back to back because you don’t give your muscles enough time to recover. I made a deal with myself last night that If I woke up feeling fatigued I wouldn’t do my long run today. To my surprise, I woke up feeling great! Today was a 10-mile run with two miles at tempo pace. I was able to run my first 5 at 9-minute mile pace, my 2 tempo miles at 8-minute miles pace, and my last 3 at 9-minute mile pace. Today’s run is a testament to following a running plan and fueling my body properly. Post-run I did a 10-minute lower body yoga flow and made some avocado toast seasoned with Trader Joe’s everything but the bagel seasoning!
In preparation for my next three days of work, the rest of my day was spent meal prepping.
My weekend meal prep includes:
Coffee pot prepped and timer set (this is probably the most important!)
3 mason jars of overnight oats: raisins, oats, cinnamon, oat milk, & water to right above the dry ingredients.
If you don’t have the cookbook “THUG Kitchen, Eat like you give a f*ck” you need to get it! I made their mango curry over whole-grain rice…. wow is it good. I separated this up into 3 containers and will eat this every day for lunch.
This week rounding snacks will be grapes and sumo oranges.
As I sit here and write this week’s entry I am wearing my RE Athlete Air Pro compression boots. If you have never tried compression boots I highly recommend them. The benefits of compression boots are improved circulation, they boost lymphatic fluid movement (which reduces swollen feet/legs), removal of lactic acid which reduces muscle fatigue, boost oxygen distribution, and to be totally honest they feel AMAZING. There are so many recovery methods available to athletes today. The ones I mentioned are just a few that I consistently use and find very helpful.
Jess:
Week 6’s Workouts: 0-3 easy miles, 4-6 easy miles, 8-9 mile workout, 0-3 easy miles, 5-6 miles of hills, 10 mile tempo run
This week was a good one, I think because I got a day with Anna!! I also have some other recovery secrets I’ll share!
Monday: rest day (except I was on my feet for 13 hours…). Needed this day after this weekend of hills!!
Tuesday: Opened up my hips with a pre-run warm-up on Peloton (still tight from the weekend) and slip-slided through my neighborhood during my easy hill miles (I did 4). The sidewalk was frozen solid and I was lucky I didn’t fall. THE WINTER KILLS ME. Strength/stretch came after. Then I had a wonderful afternoon at a recovery studio in Philly called “Konect.” I have gone here in prior training cycles. It is amazing. They provide compression boot sessions if you don’t own them (the ones Anna described), IV hydration, massage, cryotherapy, sauna, etc. I typically do cryo→sauna back to back. I did a 3 minute cryotherapy session followed by a 25-minute sauna and WOW. Cryotherapy (cold tanks) are incredible. So are ice baths. Once I’m getting close to 40 miles/wk, I have to do some sort of cryo or ice bathing. When you are pounding your legs against the ground, you are causing some trauma to your muscles, ligaments, and tendons. Ice and cold will help it heal quicker (Just like when you ice a swollen muscle/joint but it’s your whole body!). Then you follow it up with a 25 minute sauna and wow. You just take this wonderful exhale and your entire body just relaxes. I got Anna to sign up and I’m so excited for her to try it!
Wednesday: THE BEST DAY!!! Anna and I got a killer workout in. The sun was out and we felt so comfortable easing into our paces for those 6x800s. I am getting so excited for track workouts now which is weird. Anna is so motivating and having a friend with you just makes it so much easier. She came back to my house and I treated her with an awesome breakfast bowl I tried out a few days before. I got it from the Running on Veggies cookbook which I highly recommend: https://www.runonveg.com/book/
We hung out and brainstormed for a bit. It’s so hard being a nurse practitioner and having conflicting schedules but it makes the time we have to run/plan all the better.
Thursday: I nailed this post-work treadmill run. I don’t even know how. I had literally one of the worst days I have had in a while at work. Overwhelmed with patients, I walked into 3 different shitshows, and at the end of the day, my admission looked terrible. I think I just took all of that negative energy and repurposed it. Got on the tread and finished 4 miles after work which is UNHEARD OF for me. Training with a partner is truly working!!
Friday: Rest day – I wasn’t feeling it. I was ready to get home, eat and get to sleep. I was super nervous about my tempo run the next day so I leaned into my headspace and took a breather.
Saturday: 10 mile tempo – 5 mile warm up, 2 miles at ~ 7:00 pace, 3 miles warm down.
I was determined today. I have not been running on flats and the weather for my long runs have just sucked. I took this one to a flat river run and wow the weather was perfect. My “easy” was one minute faster than I usually run and my heart rate still stayed down. I got to the 2 mile tempo and I just took off. 6:50 and 7:05 for the two miles!!!!! I am getting so motivated and excited for the races coming up. I thought I could get away without fuel but that was the wrong thing to do. I felt a bit woozy at the end so slammed a bar I brought with me. Standardly, if I am running any more than 45 minutes I bring fuel. Either way, I felt like a total badass.
My recovery after this was spending the entire evening with my immediate family. I haven’t seen them since the holidays and we had the best weekend. We had so much food and just laughed all day. It was the best emotional recovery. I turned my brain off and just hugged my nieces until they were blue in the face 🙂
Sunday: 50 degrees yesterday and 3 inches of snow today. This weather shows no mercy. Training in the winter is unreal. I feel prepared for any weather that comes my way in April. I did a backwoods run in my hometown in New Jersey. I’ve talked about Strava before but I’ll bring it up again. It is so useful if you are traveling and can’t find a running route. If you go to the “Maps” and then “Routes” option you can put in your location and find running routes people have saved. I did some nice easy 5 miles in the light snow and it was wonderful. Awesome week!
I can’t believe we are 5 weeks in! Having the training to look forward to has been an amazing stress reliever for me. Physically I am pushing myself more than I have in a long time! I’ve never been someone who isn’t working out – however, this training plan requires a lot of dedication to planning when the workouts will get done, what I am going to eat, and how I am going to allow my body to recover so I can keep training this hard. Due to the ever-changing work schedule of a Nurse Practitioner working in an ICU, my “rest” days end up being days that I work. I wouldn’t really call 13/14 hour days “rest” days but hey I’m not running…. too much.
These next two weeks Jess and I share what we do to help our bodies recover while keeping up with training and our busy work schedules.
Week 5’s workouts: 0-3 easy miles, 3-4 easy miles, 8-9 miles with intervals, 0-3 easy miles, 4 miles easy, 14 miles LSD (long slow distance)
Wednesday: As mentioned in last week’s post, it will be tough to get my workouts in. Today was my only day off during the week. I decided this would be my track workout day (8-9 miles with intervals). Well, mother nature had other things in store for me. I showed up to a track that could have doubled as an ice skating rink. After having a minor freak out in my car I pulled myself together, drove to Wawa, got a coffee and headed home to figure out what today’s workout was going to look like. The sun was coming out so I waited it out and later in the afternoon went for a 4-mile run. After my run, I did a 20-minute Peloton strength workout with Becs Gentry and a 10-minute yoga workout. As frustrating as the morning started out, my workout ended up being amazing and it felt good to do some mobility work with my strength and yoga workouts.
A big part of recovery for any athlete is getting the right fuel. When schedules get busy it is so easy to slip into the habit of not eating enough – more importantly, not eating enough of the right foods. I have been doing lots of reading on this marathon journey about what and when I should be eating. In general (from my own research), you should be getting fuel back into your body within 30 minutes of your workout to help your muscles recover and to replace their glycogen stores. Fuel is a mix of carbohydrates and protein.
Thursday: I teach a class at the hospital once a month so today was that day. When I am teaching it’s amazing how exhausted I am. When I got done teaching I wanted to get a workout in but the weather was gloomy and rainy. I didn’t have the strength to run in the rain so I opted for a Peloton 30-minute ride. Once I start moving my motivation is always renewed! I wrapped up the workout day with a 20-minute upper body strength workout.
Friday: Today I work 11- midnight and (of course) I couldn’t sleep in so I took Beau for a 3-mile walk then did a 30-minute yoga flow.
Saturday: I didn’t hydrate or eat enough at work so I just felt off all day. I made myself go for a slow 3 miles then did a really good stretch in preparation for my long run on Sunday. Saturday night was a very relaxing night at home with Steve and Beau. We made fish tacos (as in we…. meaning Steve) and watched a Netflix series. In preparation for Sunday’s long run, I drank lots of water and went to bed nice and early. Sleep is KEY to recovery! In our deep sleep cycles, we release growth hormones. Getting enough sleep when working is hard! I get home around 9 pm most nights and I am back up again at 4 am! Definitely not getting the recommended 8 hours – I get it in when I can.
Sunday: 14 miles!!! I have never run 14 miles before and it didn’t feel awful – it actually felt pretty good! I went out around 7:30 am. It was chilly and the wind was whipping but once I warmed up I felt good. I attempted to hydrate and eat some of a gel pack every 45 minutes. The first time I went to eat my gel pack it was frozen so I just drank some of my water that had a nuun tablet in it. My second attempt at trying the gel pack now that it wasn’t frozen I realized it was awful tasting. I choked some of it down with my water and continued on my run. I brought two gel packs with me. The second one I tried was one Jess had recommended and I liked it a lot better than the first one I tried – they’re still not my favorite. Post-run I refueled with leftover fish tacos and a nice long stretch.
Jess:
“Things falling apart is a kind of testing and also a kind of healing. We think the point is to pass the test or to overcome the problem, but the truth is things don’t really get solved. They come together and they fall apart. Then they come together and fall apart again. It’s just like that. The healing comes from letting there be room for all of this to happen: room for grief, room for relief, for misery, for joy.” (excerpt from “When Things Fall Apart” by Pema Chodron)
The quote above is one of my favorites. I have a tattoo on my ribs that kind of summarizes that eloquent passage and it reminds me of the importance of struggle as well as healing:
“In life we split the difference between grief and relief”
So this week we are talking about recovery. Both quotes above are basically telling us to create room for healing – space and time. As nurses/health care providers, we live through the scariest conflicts every day, almost minute to minute. We are so well equipped to deal with the struggles – we constantly work through chaos. So why not allow ourselves to recover in an equal fashion? We struggle with that (I STRUGGLE WITH THAT). But I’m slowly learning (especially in this training cycle) how to let my body heal when it’s been broken down and marathon training will do that to you physically as well as mentally. So here we go:
This is a tough week for me – tapping on the door of 40 miles/week (woof)
Monday: I got stuck in Florida for an extra day which was actually lovely. I did 4.5 easy miles along the water. Saw a pelican. Stopped and took pics. It was so relaxing and honestly the trip really helped me mentally recover from the last few weeks of freezing cold.
Tuesday: REALITY CHECK. Planned to do my track workout. Just like Anna I got iced out (literally). The track was almost fully covered in snow. I did a 2 mile warm up that felt like shit. My goal workout was [1×1600, 1×800, 1×400] times two. Yeah right. Got through it once and by the 800 my shoes were soaked with snow and I was slipping everywhere. I went home and stretched. Honestly my legs hurt worse than they have this whole training cycle so it must have been a tough one.
Wednesday: Bad one. This week sucks (me and Anna are on the same wavelength). Shift was long and my brain was off. Got out of work late and got on the treadmill and totally shut down. I was so unmotivated and I couldn’t get my legs or brain to work. Stopped after 2 miles. Got home, ate some dinner, drank tea, and laid in the dark for 15 minutes. I know it sounds weird but the sensory deprivation worked! I got my head right and got some decent sleep.
Thursday: Rest day
Friday: Since my track workout really was not successful, I signed up for a HIIT class with some friends and got an awesome treadmill workout in. I love sneaking in a little workout class here and there during training. The strength was super tough and I felt challenged! When I got home I did a 3.5 easy mile run to finish up the 5-6 miles I was supposed to do. FREEZING. Rain turned to ice and I turned into a mud covered icicle. My boyfriend Alex and I celebrated the week with pizza and beer and I hydrated well in preparation for the long run in the AM.
Saturday: 16 miles! I don’t know if I was just anxious about the long run but I slept poorly. Super chilly and hilly. My friend Samantha joined me and this was one of the most challenging long runs I have had in a while. I brought a water pack with me but the bladder spout froze!! Out of water, Samantha met me with two bottles of water and was my life saver. She ran 8 with me and then I ran home and let’s just say it was a challenge. I live on the top of a hill so no matter where I go, hills are everywhere. Brooklyn Marathon is pretty flat so I know this will be helpful but I had to stop a few times on the final 2 mile climb uphill home. I walked into the house and the first thing I wanted to do was sit down. This is a bad idea if you want to be recovered and rested the next day. Your legs will cramp if you don’t eat and refuel right away. Women need way more protein than men and need to replenish stores quicker than men after a run. It is actually proven in the lab. I highly recommend this nutrition book that a friend of mine recently gave to me: https://www.amazon.com/ROAR-Fitness-Physiology-Optimum-Performance/dp/1623366860/ref=asc_df_1623366860/?tag=hyprod-20&linkCode=df0&hvadid=312089933244&hvpos=&hvnetw=g&hvrand=7878494236598817757&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9007243&hvtargid=pla-417622043463&psc=1
This is a book geared toward fueling the female body and it is INCREDIBLE. This is my “to do” recovery list after my long runs:
Take off any clothing that’s wet or, if you are cold, find a quick way to get warm
Shower/Stretch – SO IMPORTANT. DO NOT SKIP. I skip the stretch all of the time (I am a nurse – I often do not practice what I preach!!). Build it into your run just like you build in time before you go out for your run.
Hit of caffeine (a small one). This keeps me going for the day. I need it to not be super fatigued after some of the tough ones. I recommend green tea or a quarter/half cup of coffee. Sometimes I use NUUN tabs with caffeine in them or jelly beans with caffeine.
I also foam rolled and stretched for another 20 minutes later in the day after the long run. Foam rolling is essential. Think about foam rolling as breaking up the uneven parts to make your body smooth. Just like stretching elongates your muscles when they’re tight. The smoother and more mobile your muscles are, the more they’ll perform and the less pain you’ll be in later. (Anna talks about foam rolling at length next week).
Sunday: Recovery 4 miles with Alex. Beautiful day and a nice flat run to shake out the miles
Let’s just say Philly is cold this week. Sunday started with a brisk 12-degree day and ended in a snowstorm that started as quickly as it was gone. Keeping pace with the chilly rainy Philadelphia morning the week started off with a few slow miles on Monday for Anna and Jess.
This week’s running schedule: 2 rest days, 3 easy miles, 7 miles w/ intervals, 0-3 easy miles, 3-4 easy miles, and a long run of 12 miles.
Let’s break down this week’s workouts:
Anna:
Monday 3 easy miles + strength & yoga :My 3 easy miles got done on Monday. Beau (my two yr old Catahoula leopard dog) joined making them easy but inconsistent miles (lots of trees to smell along the way). Not wanting to stop at 3 miles I did a peloton Disney barre class and a peloton yoga class to round out the workout day. My biggest struggle is having an easy day. I have always had the mentality when it’s my day off I need to do the hardest workout I possibly can. Training for a marathon has really modified my old workout habits. As mentioned in week 1 when work mentally & physically kills me my training definitely suffers. At week three I am still figuring out how to combat this. Maybe in few weeks we will have some more answers.
Tuesday long run 11 miles : I live in Fishtown so a huge benefit to that is my proximity to Columbus blvd, I am running along the water a mile into my run. The negative of that is the massive wind gusts the water brought to today’s run. I went out around 11:00 so the temp was at least “warmer” 37 compared to earlier in the day. I felt good up until about mile 9 and then my body reminded me that this is my longest run yet and that I was sidelined to the couch last week. Overall I did it and I feel great about that. Jess had shared a playlist with me and I ended up playing sleeping with a friend by neon trees 3 times . When a song feels right you can’t deny it! Post run I stretched , hydrated , fueled, and made some http://www.runonveg.com/recipes/raw-cookie-dough-and-chocolate-coconut-truffles/ energy balls for work this weekend.
More importantly, can we talk about what my other curly girls do with their pony during these long runs ??? I wore a beanie with a low pony in the back which turned into a literal bird’s nest that needed a deep conditioning treatment to get the dreads that had formed out. If I wear a low braid it’s really heavy ( I have A LOT of hair) and bothers while it bounces on my back the entire run.
Wednesday 3 easy miles w/ 20 min yoga flow & 20 min upper body weights : Nothing about today’s miles felt easy. My legs felt heavy and never really loosened up . I got home and did a 20 min peloton yoga flow and immediately felt alive again. I’ve always loved yoga and it’s the only stretching I’ve ever stuck to consistently after workouts. With my new found energy I did a 20 min peloton upper body workout. The day became surprisingly stressful due to a work meeting so I ended up taking a long walk with beau to clear my head. It’s amazing how some movement and fresh air can clear your head. I made a vegan white bean chili for dinner tonight to give me some energy stores for tomorrow’s interval run.
Thursday 8 miles with intervals : Today started with rain/sleet/snow eventually it stopped so I made it to the track around 11. Jess has the exact interval workout outlined below but WOAH that was hard. The wind showed up and reminded me I haven’t run on a track since highschool. I also speed read the plan and ran my 800’s way too fast. I work the next three days so I am sure I will be feeling it. Speaking of work, throughout the week I have been doing small amounts of meal prepping so I didn’t have to do everything today. It makes me more likely to actually meal prep if it doesn’t take me a whole day.
My work weekend meal prep includes:
Coffee maker ready and timer set !
Mason jars filled with papaya , pineapple, blueberries, and navel oranges
Energy bites : dates, oates, organic no salt added peanut butter, chia seeds, & blueberries (I found a recipe by runonveg.com but then didn’t have everything so made my own version)
Mason Jar: kite hill yogurt plain/unsweetened ( almond yogurt) w/ some strawberries and a pinch of cinnamon for sweetness.
I also will have my 1.5L water bottle and will bring a nuun tablet for later in the day when plain water seems boring.
Jess:
Monday 6 easy miles: I live in a hilly part of Philadelphia so my easy miles often feel harder because of the steep inclines. I found a route that’s a bit flatter which helps limit the strain I’m putting on my body on my easy days so I can maximize my hard days. I didn’t do strength after the run because I had to rush to work to get to my overtime shift but I did hydrate, stretch, and eat well.
**Runners hack (fueling): I’m big on meal prep. I cook a bunch of rice in advance to have carbs at my fingertips for the week. I’ve also been into roasting garlic butternut squash in the oven in big batches to mix in with the rice. Super yummy and easy to devour after running.
Tuesday track workout:
-2 mile warm up
-3×400 with 200 warm down
-3×800 with 400 warm down
-1×400 with 200 warm down
-2 mile warm down
The wind was whipping HARD today. This shouldn’t have been as challenging as it was but the weather really has not cooperated recently and I worked overtime yesterday (yikes). Read an article on Runner’s World this week that broke down the benefits of running in cold weather and that got me really motivated [put link for article in]. I also had a killer playlist!
**Runner’s hack (harsh weather) – if you struggle with keeping your extremities warm, I highly recommend mittens with hand warmers inside. I typically shake them up and pop them in a few minutes before I get outside for my run if the temps are < 30 degrees F**
Wednesday – Thursday: POST SHIFT WORK RUNNING & THE DREADED TREAD
Boy do I hate the treadmill. The problem for us nurses is, we start our 12-13 hour shifts in the dark and end them in the dark when it’s winter. If I don’t have a running buddy after work, I don’t run outside by myself in the dark. It’s not safe for multiple reasons so I have resorted to easy treadmill runs. After the shift, I’m also pretty unmotivated and I have to push myself to get on that treadmill and crank out some easy miles. I did 3 miles post work both days (whoo hoo!) and a 20 minute strength workout one of the days. It has taken me YEARS to get to the point of being able to approach post-shift running. Here are some things I tell myself if I’m attempting to get some miles in after work:
SET ACHIEVABLE GOALS – 12-13 (sometimes 14!) hours is a long effing day. You don’t always have the energy or stamina to do anything after. When you do, seize that moment. I tell myself to forget the mileage. At first I was trying to sneak in a 5 mile run after work and it was incredibly unrealistic. Be realistic about how much time you have after a shift. I usually get on the treadmill for 15-30 minutes and that gets me about 2-3 miles. Don’t tell yourself you need to run 4-5 miles, then you get on the treadmill and realize you don’t have that time. It puts you in a negative headspace. Do what you can and don’t beat yourself up.
USE THE POST SHIFT WORKOUT AS A WAY TO RELIEVE STRESS – our shift work jobs are incredibly stressful. I used to live with a few roommates during the pandemic who were working from home and did not understand the shift work. I didn’t want to talk after work – I wanted to basically have a 30-45 minute period of what I called “powering down.” I now use my post work tread as my “power down” moment and it really helps me in the long run (pun intended!!!!). Instead of immediately slamming a glass of red wine and putting on a crime show, I have been able to silence my brain for the 15-30 minutes I’m running. Sometimes I even put on meditation music while I’m cruising and it’s really helped my headspace.
IF YOU DIDN’T FUEL YOURSELF ALL DAY, SKIP THE RUN – we all have experienced those days – you drank 4 cups of coffee (that was all the water you had for 14 hours), ate one energy bar, and binged on candy and pretzels left by some grateful family members. You fed your body shit so you’re going to feel like shit. Instead of running, maybe perform some active stretching or do very light yoga. If you feel too tired, lay in a dark room and meditate. You’ll only disappoint yourself if you go out for that run and you feel terrible.
Friday: rest day 🙂 → had some pasta and went to bed early for my long run with a friend the next morning.
Saturday: Long Run (13 trail miles)
I was super stoked to do this run with a friend of mine who I am helping stay motivated for the “LOVE run” half marathon in Philly in March – but the weather was not kind to us (the theme of this training cycle!!!). It was 11 degrees when we got to the trail (woof). I had eyelash icicles by the end!!! The trail we ran is called the Wissahickon Valley Park https://fow.org If you’re ever in Philadelphia, it’s a must if you’re a trail runner. I got lost in the beauty of the trail early in the morning – we saw a bunch of blue jays and the icicles made the hilly trail look like it was out of a movie. My friend did the first 7 with me and I did the last 6 solo. I was REALLY into my head at the end (in a great way) and couldn’t stop smiling. It was one of those runs where the playlist was the perfect soundtrack for the views. I LOVE WHAT RUNNING DOES FOR OUR BRAINS AND OUR SOULS.
Sunday: Easy 4 (?) Neighborhood Miles
You’ll get to know by my entries that running doesn’t “run” (hehe) my life. It’s more important to me to have running be an addition to my life – not the sole purpose of my existence. This leads to my supposedly “easy” 4 miles I was scheduled to do Sunday. Three words: TOO MUCH TEQUILA. I enjoyed a night out for my best friend’s birthday and we really got after it. The easy Sunday run felt more like I had cement blocks attached to my legs but guess what? I felt better after I did it. I typically don’t get physically hungover but I often have the Sunday Scaries. Running always kicks me out of that head space!
Philadelphia did not disappoint with the snow storm this weekend! Despite a snowy Saturday we had a really good week of runs! Hardest/most enjoyable workout of the week was our track workout together on Tuesday. Theme of the of a cold dreary week :
“Push yourself because no one else is going to do it for you”
This week’s running schedule: 3 easy miles, 8 miles with intervals, 0-3 easy miles, 3-4 miles with hills , 10 miles LSD
Anna:
Night Shift …. for those of us that work night shift (and it’s not your favorite shift) you get it! It’s so hard for me to bounce back after night shifts! My body is just not built for them anymore and Wednesday night was one of those shifts that was so busy I finally drank water around 5 am and realized I hadn’t eaten all night long! One of the hardest parts of working in critical care is when it rains it pours! Everyone can relate to this ! After a long shift of not getting a chance to eat anything the hardest thing to do is not go home and binge eat a bunch of crap. Especially when you walk by a table of girl scout cookies on your way off the unit! I am very lucky I have an amazing husband, Steve who made me an omelet filled with all the goodies (spinach, tomato, green peppers, and onions) when I got home. Speaking of my husband, let’s give a shout out to the partners of all of us in healthcare. They are the real MVP. They deal with our over-tired emotions, our emotions after a shift that brings out a sadness we can’t put into words, our schedule that is always changing , and going to so many events solo because we work weekends and holidays.
Week 4 workouts:
Monday: Easy 2 mile run with Beau . I knew Jess and I had a hard track workout planned for Tuesday. Today’s run was to loosen up the legs and body after a weekend of work that left me feeling extra tight. After my run I did a bodyweight strength , 5 min core class (Emma lovewell’s crush your core!), and 20 minutes of focus flow lower body yoga. Yoga has been a saving grace for me working in health care for 10 years. My back used to be so sore after 3 shifts in a row and since I really started to practice I do not feel that upper back tightness anymore. By no means am I Aditi Shah or Anna Greenberg but I have never been so in tune with my body.
Tuesday: 7-8 Miles with intervals
2 miles easy running
2x 00 @ 1:50 pace w/ 200 easy run recovery
1 x 800 @ 3:42 pace w/ 400 easy run recovery
1×1200 @ 5:30 pace w/ 400 easy run recovery
1 X 800 @ 3:42 pace w/ 400 easy run recovery
1X 400 @ 1:50 pace w/ 200 easy run recovery
2 miles easy running
HOLY GLUTES! Speed work is hard ! Doing it with Jess made it more tolerable but man that workout killed me ! Also thinking of the amazing breakfast we were going to get after helped as well. Post workout we went to this adorable spot near Jess’s house and got coffee and these killer omettles. I have found for my post workout protein eggs are the easiest thing for me to eat and it’s an easy way to get lots of greens in. After breakfast we did a quick 10 min peloton stretch and planned our next week’s workouts.
Wednesday : 5 easy miles to stretch out my sore legs from yesterday’s workout. Even after 2 miles my body was still so cold! Running in the cold is such a mental game! I didn’t have a chance to get in the hills workout this week hence the longer run today. Post run I did 10 min body weight strength and 10 min post run stretch with Becs Gentry.I worked Wednesday & Thursday night so after my workout on Wednesday morning I meal prepped and took a nap from 1-3.
Wednesday & Thursday night meal prep:
Coffee pot made and timer on
Tofu stir fry w/ baby corn, pees, carrots, and corn covered in a carrot , ginger, miso dressing. I cooked all the veggies in a little rice vinegar and low sodium soy sauce and then coated with the dressing after everything was cooked.
“Over Day oats” : oats , raisins, cinnamon , little less than half a cup oat milk and then the rest of the jar filled with water until right above the dry oats.
prepped two little bags of almost, cashews, raisins, and dried apricots.
Thursday: Rest Day/ Sleep day. Wednesday night was a night! I ate nothing all night and barely drank any water. When I got home Thursday morning I ate breakfast and slept until Beau woke me up at 3:30 pm. I showered, ate a jar of the oats I had prepped and headed to work. Luckily the night was way better than the previous and I was able to eat the stir fry I had prepared for the night before.
Friday: This is the hardest part of night shift for me…. What do you do when you don’t work again ! I don’t want to sleep all day and then not sleep all night but I am so tired and want to sleep all day! I made myself get up around 1 pm and do a quick peloton bike workout and then took beau for a 3 mile walk around fishtown.
Saturday: Woke up to a winter wonderland!!! Beau was the only one who got to do some outdoor running. I ended up doing a 45 min intervals and arms ride on the peloton . It felt good to break a sweat but I didn’t want to do too much because I knew I was doing my long run on Sunday. Steve and I ended up heading out to a local brewery to meet up with some friends. It was the perfect day to sit by a fire and drink some delicious beer. Three of our friends that joined us at the brewery are also big runners and have run multiple marathons so a big portion of our convo was based around how terrible training for a spring marathon is! The group helped amp me up for my long run on Sunday.
Sunday: Long Run ,Getting out the door to a snow filled Philadelphia was NOT easy. I layered up and took Jess’s advice and put hand warmers in my gloves. The sun was out during this run making the wind chill a lot more tolerable! My route was completely based on sunlight and shoveled sidewalks. My mile times were not that fast but a good portion of my run was focused on not slipping on the snow/ice !
This coming week is going to be tough! My only day off is Tuesday! I teach a class once a month and it happens to be this week. So today (Sunday) is focused on meal prepping, laundry, and spending some time with my boys. Meal prepping this week is nothing new and exciting because honestly I don’t feel like it !
This weeks Meal prep:
4 mason jars of overnight oats: raisins, oats, cinnamon, oat milk, & water to right above the dry ingredients.
4 salads: tomatoes, mixed greens, cucumbers, beets ( pre cooked from trader joe’s) , peas ( also pre cooked from trader joe’s), sun dried tomatoes, & canned tuna. I made my own dressing of lemon juice, olive oil, garlic, salt & pepper.
This week I call one of those “get in what you can while you can” weeks. When you work in healthcare (especially in the hospital with shift work) it is soooo easy to get pushed into taking care of everyone but yourself. By the time you get to you, you’ve drained yourself to the point where you are pretty much in the negative energy zone (what we runners like to call anaerobic metabolism). Anaerobic metabolism only works for so long and then your body will shut itself down as a defense mechanism. When you are in this negative energy zone after working a zillion shifts in the hospital, it takes SO LONG to recharge and become human again. It becomes nearly impossible to achieve balance. If you ever feel overwhelmed like this while you are training, PUMP THE BRAKES. I am such an advocate for recovery in both the mental & physical spaces. It’s as important as the training and sometimes becomes even more important to maintain the level of fitness it takes to run a marathon. I’ll sprinkle some of my favorite mental/physical recovery tidbits throughout the blog.
When runners do a really hard speed workout or long run one day, the next day is typically a day for recovery miles – we typically call that a “shakeout” run. One of my favorite things for mental recovery is to do a “shakeout” run for my brain and meditate – turn the lights out, set a timer for 15 minutes, and put on some relaxing background music. It sounds stupid but it is so helpful when you work in a ridiculously stressful environment like the hospital. I suffer from stress-induced interstitial cystitis (most likely because of some poor past behaviors, working in a stressful environment like healthcare, and a little bit of trauma I went through a few years ago) and it is SUPER responsive to meditation and rest. Anyway, I digress! Back to business:
Week 4 Workouts:
Monday: EZ 3 miles on the tread was the plan. BLAH. Why are these tread miles the hardest mental part of the week? Work sucked and I felt unmotivated. Keeping myself honest – I dumped on the run just short of 3 – got 2.75 in so that’s okay!
Tuesday: SPEED WORKOUT WITH ANNA YAY!!!
I never used to get this excited about running with friends but wow this was so great (even though it was hard). I am trying to break 3:30 in the marathon so my planned times were as follows:
2 miles easy running
2x 400 @ 1:42 pace w/ 200 easy run recovery
1 x 800 @ 3:30 pace w/ 400 easy run recovery
1×1200 @ 5:15 pace w/ 400 easy run recovery
1 X 800 @ 3:30 pace w/ 400 easy run recovery
1X 400 @ 1:42 pace w/ 200 easy run recovery
2 miles easy running
I am struggling with keeping the designated pace. Despite my 20 years of running, the speed work has always been a place I have fallen short. I was ALL over the place – mostly too fast (this is not a good thing). I am going to really tune into my internal pacer as I continue to train. Anna and I had the best post workout hang (see her entry <3).
Wednesday: COLD 10 trail miles
So I’ve never trained for a spring marathon and THIS SHIT SUCKS. It’s always dark, cold, and icy. Today was going to be a windy day so I thought going to the trail and being hidden by the trees would help. Instead, I was covered in shadow without sunlight so it was much colder. The wind broke through anyway and I was frigid. Trying some different ways to hydrate while I do longer runs in the winter. I have a Nathan bladder pack but it’s a little too much for a 10 mile run. I used a handheld water bottle similar to this: https://www.nathansports.com/collections/handheld-bottles?gclid=Cj0KCQiAuvOPBhDXARIsAKzLQ8E4lfy1h48iSwMbFUV4DlQ7Krn7DVLWOQi82Lyg7Kv_v1VxWUzlpx0aAt5xEALw_wcB
Works well for those runs that are just a bit longer than 45 minutes. My favorite post run meal is toast, mashed avocado, egg, and “everything but the bagel” seasoning from Trader Joe’s:
Sometimes I add crumbled goat cheese and lemon juice to spice it up.
Thursday: REST. Worked and packed for my long weekend in Florida
Friday-Monday: Went to visit some friends in Florida to escape the cold & snow. We did cycling Friday, Saturday, and Sunday and then I did a beautiful 6 mile run along the water before I left on Monday. I needed the Vitamin D!!
Anna got strep throat this week so training took a back seat to healing. Jess takes us through the ups & downs of her week below!
Jess: sad that Anna got sick and we couldn’t do a weekly run together!! I took some time on my rest day to organize my weekly long run & workout schedule. It is nearly impossible to do speed or long runs on days that I work (unless I wake up at 3:30AM or go to bed at midnight). I figured I need to allot 3 hours of time on those days to do it right – this includes pre-fuel, post-fuel, & stretching. I mapped them out for the next 15 weeks so that I have no excuses!!!! I also put reminders in my phone and highlighted my training schedule in red.
I highly recommend the Strava app to track your mileage, stretching, and strength minutes https://www.strava.com
The app is free but in order to use this functionality you have to be a subscriber (I believe it is 59.99/yr which comes out to ~ $5/mo). I am trying to do 30 minutes of stretching/yoga & 30 minutes of strength/week to fend off any injuries. Tracking it on Strava puts all of my data in one place and you also get a notification when you reach your weekly goal (yay!).
Did my longish (8 mile) run on Sunday with a friend and unfortunately, we mapped out a route with MANY hills. Oh and it was 8 degrees out! Got icicles on my eyelashes and ponytail but felt like a badass after.
Anna: My long run was 10 miles and it felt good ,nothing like getting yourself out the door when it is 15 degrees out. The rest of the week consisted of a speed workout ( haven’t done speed in years ) , and some shorter runs with Beau. Making a schedule of working out has been really difficult for me. I’m not sure why but I never have an issue of working out on my days off however planning my long run or my interval run has been really difficult for me. A lot of this goes back to how hard work has been, if I was able to hydrate enough, and if I was able to fuel my body properly while at work.
Jess: The start of a new training cycle is always exciting but overwhelming for me. I struggled with some ankle tendonitis in November and have been doing PT once a week and heavy strength to avoid the injury from rearing its ugly head as I crank up the miles. Nice, mild temperatures got replaced with frigid temps. Did my opening speed workout in 22 degree weather and my long run in 17 degree weather!!!! What a way to rip the bandaid off..
Anna: Arrive to work around 0515/0530 am. Attempt to speed review patients’ events from the night. Rounding starts at 7:45/8 am I will present on 8 ICU patients. The other nurse practitioner or physican assistant I’m rounding with will present on another 8 . We will end rounding around at 2 or 3 pending any major interruptions of rounds (interruptions being, ya know, small things like patients coding, self extubations, urgent admissions, etc.). Depending on how many procedures we need to do should we attempt to get a little food down our throats or try and get something done then attempt eating.
Did I drink water today? I filled up my 1L water bottle at the start of my shift, drank half and now is the time to finish and refill.
I attempted to snack during rounds but #covid has made snacking while rounding slightly less acceptable while rounding outside patient rooms. I leave the hospital around 7:30/8 , when I get home I always make sure to have a large glass of water and eat some dinner.
Jess: I arrive at work around 5:45-6am and immediately hit the ground running. I host anywhere between 6-12 patients across the floors/ICUs. RAPID rounding happens from 6:15-7:00 with the surgery residents where I perform assessments, make care plans, put out any fires, and prep for admissions/discharges. Then I round again [typically multiple times throughout the day – yes, very efficient 🙁 ] with the attendings. Between the hours of 8am-9:30am is when I bang out as many notes as I can and then prioritize the discharges. 9:30am-10:30am is when I round with the bedside nurses where I make the plan of care for the day. Immediately after that I get in touch with physical therapy to prioritize my patients who need to be discharged. Did I eat? Did I drink water? Who knows… but wait! My first admission is already on the way from the PACU at 10:45! And then two other patients need to be discharged and need their meds delivered from the pharmacy. Then a rapid response happens and my whole day is interrupted. Then an ER admission with COVID needing emergent surgery on an ischemic limb. I’m typically always keeping snacks in my pocket and eating on the go. I’m always setting alarms on my phone to remind myself to drink water too. By 2-3pm I have a break and update discharge documents and then round again independently on my patients to ensure my care plans have been carried out [sometimes these rounds take longer because I can finally do my favorite thing – talk to my patients one on one and get to really know them :)]. 6pm I sign out to the night resident and usually chug a water as I’m walking out the door, especially if I’m trying to squeeze in a post work run or strength workout.
