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!
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.
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!
