weekly blog

Shift work itself is like fueling for a marathon… 

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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: 

True Roots https://www.amazon.com/True-Roots-Mindful-Kitchen-Recipes/dp/1623369169/ref=asc_df_1623369169/?tag=hyprod-20&linkCode=df0&hvadid=312104252832&hvpos=&hvnetw=g&hvrand=6255482062855673260&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9007303&hvtargid=pla-434734342214&psc=1

Running on Veggies (blog & cookbook): https://www.runonveg.com/

Thug Kitchen: The Official Cookbook: Eat Like You Give a F*ck (https://g.co/kgs/Lr4VR7 )

ROAR by Stacey Sims 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=13747548147593460486&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9007312&hvtargid=pla-417622043463&psc=1

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! 
  • POST RUN breakfast/it’s probably lunchtime:  Gut-Healthy Brown rice bowl with Kimchi and egg. This recipe can be found in the cook book Running on Veggies by Lottie Bildirici. Not only is it delicious and easy to make, but  the kimchi helps improve your gut health and improve your immune system. Running on Veggies: Plant-Powered Recipes for Fueling and Feeling Your Best: Bildirici, Lottie: 9780593231715: Amazon.com: Books We can’t recommend this book enough! 
  • 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:

https://www.nathansports.com/products/quickstart-4l-race-pack-black-metallic-gold

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

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Week #7; Getting outside for your cold-weather runs 

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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:

https://www.rei.com/product/154847/rei-co-op-lightweight-base-layer-long-sleeve-crew-top-womens

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!):

https://www.arcteryx.com/us/en/shop/womens/rho-lt-crew-neck-ls#search=1

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: 

https://arcteryx.com/us/en/shop/venta-mitten?

Bottoms: On our legs we usually both wear tights and high socks. Jess swears by Darn Tough wool socks – they last for a decade! 

https://www.rei.com/product/825041/darn-tough-hiker-micro-crew-cushion-socks-womens?sku=8250410018&store=37&cm_mmc=PLA_Google%7C21700000001700551_8250410018%7C92700057782325777%7CNB%7C71700000074093097&gclid=CjwKCAiAgvKQBhBbEiwAaPQw3LxbD4_nuEIQzNJPab3bunZ09shdv886yx8lj9PchWiT6UBAmkNwwhoCs0wQAvD_BwE&gclsrc=aw.ds

We recently purchased Amazon tights https://www.amazon.com/gp/product/B09C1VSDG1/ref=ppx_yo_dt_b_asin_title_o01_s00?ie=UTF8&psc=1   and they are amazing! They offer great support during a run, have a nice side pocket, and a zip back pocket for house keys, snacks, etc. 

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. 

This week’s chilly runs entailed: 

~3 easy miles, 4 easy miles, 9 miles w/ intervals: 2 miles easy, 1×400 @ 1:40 pace, 1×800 @ 3:42 pace, 1×1 mile @ 7:30-7:40 pace, , 1×800 @ 3:42 pace, 1×1 mile @ 7:30-7:40 pace, 1-2 miles easy recovery, 0-3 easy miles, 4 easy miles, 16 miles LSD. 

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Week 6

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Anna: 

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!

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Week 5

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Running Through the ICE!!!!

Anna:

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:

Week 5’s workouts: 0-3 easy miles, 8-9 mile workout, 0-3 easy miles, 4-6 easy miles, 5-6 hilly miles, 14 miles easy

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:

  1. Take off any clothing that’s wet or, if you are cold, find a quick way to get warm
  2. Big glass of water/hydrating drink – I like OSMO hydration: https://osmonutrition.com/?gclid=CjwKCAiA9aKQBhBREiwAyGP5lctQ0vU7HnkycxgUgu6gSvPPpjW1YX-pShW2Q_l6ZN1a-evEfKU15hoCrcEQAvD_BwE It is super balanced and has less of that sugar bolus up front that other sports drinks have.
  3. Protein within 30 minutes – I go to Costco and buy chocolate milk boxes in bulk. It sounds stupid but it’s protein dense and super easy to get down right when you get back from your run. https://www.target.com/p/horizon-organic-1-chocolate-milk-6pk-8-fl-oz-boxes/-/A-53204545?ref=tgt_adv_XS000000&AFID=google_pla_df&fndsrc=tgtao&DFA=71700000012732781&CPNG=PLA_Grocery%2BShopping_Local%7CGrocery_Ecomm_Food_Bev&adgroup=SC_Grocery&LID=700000001170770pgs&LNM=PRODUCT_GROUP&network=g&device=c&location=9007243&targetid=aud-1453399007936:pla-122594422609&ds_rl=1246978&ds_rl=1248099&gclid=CjwKCAiA9aKQBhBREiwAyGP5lXStGNnYTN37rUN6brWW0ks_iPs6tXE2vXYKF9mE0DAR_rHm_okRwxoCf8gQAvD_BwE&gclsrc=aw.ds
  4. 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. 
  5. 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

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weekly blog

Week 1 

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Week #1

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..

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