Category Archives: Marathons

Hamptons Marathon Training – Week 3

Sunday 6/2
5 lovely miles through the rolling hills of Berkeley

Monday 6/3
2000 miles (from CA back to the lovely NJ)

Tuesday 6/4
rest

Wednesday 6/5
5 fat, slow, painful, sluggish, water balloon mascarading as a Dr. Trot, miles
warm, but not that warm
It was one of those runs that was just great to be finally done with and makes you appreciate the days when running doesn’t suck :-/

Thursday 6/6
5 after work miles — soooooooo much better than yestereday
+ The Bachelorette viewing (complete with a dinner of cookies and chips)

Friday 6/7
rest day
+ NYC trip #2 in 3 weeks πŸ™‚
In related news, have you ever wondered what $9 million can get you on the lower west side? If so, wonder no longer…
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You’re welcome.

Saturday 6/8
11 morning NYC miles — up from the Lower West side to Central Park, through the park (complete with a few hundred of my cyclist friends…
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…and a smattering of my beloved public water fountains…
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…take note NJ, take note), and back down town (complete with a game of tourist + trash heap Frogger)
+ a day of trekking…and shopping…
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…and eating (at Merci, Isabella and Otto)…
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…all over my favorite city in the world. πŸ™‚ A wonderful weekend πŸ™‚

Total: 26 miles
It was nice to get some more miles in this week and get the first double digit long run under the belt. Days are heating up, work is piling up and the weekly milage is creeping up. It’s finally summer πŸ™‚

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Hamptons Marathon Training – Week 2

Sunday 5/25
Recovery from Saturday night day

Monday 5/26
7 warm, informative, evening miles
Lessons learned:
1) No running on the tow path with out glasses in the summer
2) No running at night without glasses in the summer
3) No running after a rain without glasses in the summer
4) A gazillion little bugs feel good in neither the eyes nor the lungs

Tuesday 5/27
3 afternoon miles — without glasses.
Lessons learned:
4) No running in the afternoon without glasses in the summer
5) Dr. Trot is an idiot

Wednesday 5/28
rest

Thursday 5/29
CA travel day with Penelope πŸ™‚ via EWR 😦

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Happy Reunion!

(+ futile 2 mile walk to and from the Tiger Card and transportation offices in hopes of getting my new ID card and parking pass given my new appointment extension through January…which is apparently NOT in the system yet. 😦

Friday 5/30
5 morning miles down to the bay and back
It was a cool morning — requiring long sleeves for the first few miles (thank you California! :-/ The run was nice, through residential areas and on a slow but steady decline all the way out to the bay. Good thing it took me ~2.5 miles to finally warm up so I could handle the climb home!

This was followed by refueling with a most excellent brunch at Squat and Gobble

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Veggie Crepe @ Squat and Gobble

and then a trip to the SF Zoo for some QT as a butterfly!
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Who needs to trot when you can fly instead?!?!

Saturday 5/31
More refuling?

With salads and beers πŸ™‚
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This counts, right?

Total: 15 miles
Not exactly high milage, but this was just the way it had to be this week. Low milage and a lot of good RnR and delicious refueling πŸ™‚

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Hamptons Marathon Training – Week 1

Sunday 5/18
4 mi

Monday 5/19
nada

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Unless you count snuggling with Penelope...which I suppose I do.

Tuesday 5/20
3 morning miles — cool outside and very nice
pushups and crunches — damn lucky to have made it in there

Wednesday 5/21
Crazy work day 1/3 for the week

Thursday 5/22
Crazy work day 2/3 for the week
5 evening miles — warm and humid but nice

Friday 5/23
Crazy work day 3/3 for the week + The Bachelorette viewing in the evening (no judging…)

Saturday 5/24
5 pre-bachelorette party (mismatched and rushed and slightly lost for a mile or so) miles

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Proof of survival.

And then a big night of
mischief making…

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Plotting over bottles of Don.

eating…

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Before...

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...and after.

and drinking…
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and singing and dancing…

(of which there is conveniently no photographic evidence)

and fireworks!!

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Safety first...

yay Dr. AnneBelle πŸ™‚

(And of course recovery breakfast at Penn station…

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Y.U.M. πŸ™‚

Total: 17 miles
Not such a high milage week, but that’s the way Week #1 should be. The miles felt good and the off days did too. πŸ˜‰ As the temps and miles ramp up hopefully all will keep feeling this way!

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The Hamptons Marathon Training: Week = -1

Training for The Hamptons Marathon full begins in just one short week! Yikes!

Unfortunately for Dr. Trot, someone has been doing a lot more hydrating and fueling like this…

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The making of the "one bottle a night" rule on just another Thursday night...

and like this…

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Breakfast of champions.

than in a happy-marathon-day minded way. Oops! :-/

So, that must all change starting now!

I have spent the last two weeks getting over my bad-behavior-induced cold/cough (getting old is rough man…) and only felt like I could put in some productive miles starting this weekend. So that’s what we did.

Saturday 5/10: ~5 mi @ who knows
It was nice and warm out with a light breeze. And humid πŸ™‚ — which was great for the lungs but kept the pace pretty slow (Yes, yes of course I’m blaming the humidity for that — my fitness level certainly had nothing to do with it!) It felt great to get out and get moving which was a nice sign considering how I have been feeling lately

Sunday 5/11: ~7.5 mi @ slow + a few “I’m hot” pauses

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I survived!

It was nice and warm (~80F) again today with less humidity (30%) and no real wind to speak of. Today’s run was a really pretty route that I don’t usually take. I need to get over the one mile difference between 6 and 7 miles because this is a really pretty route. About 1/3 is on a great dirt trail along the canal, another 1/3 is along a paved country road that winds its way through fields and undeveloped land just outside of Pton, and then 1/3 is on two of the little roads going in and out of town. While I will maintain that the lack of public water out here (particularly along the tow path — the gravel path along the canal that people used to walk on way back in the day as they towed boats down the canal) is total bull shit, this is a really great route. AND, now that I’m well aware of this egregious deficiency of the Northeast, and have a wonderful, multipurpose, purple side back-kick…
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there shouldn’t be any too many near-death-by-dehydration issues to complain about (that doesn’t mean that there won’t be — there just shouldn’t be). Anyway, it was just nice to survive today a great way to start off the training season πŸ™‚

Now, in an attempt to survive make the most of this training season, Dr. Trot is uncharacteristically prepared 7 days out from Week #1. The game plan is as follows:

1. Follow a training schedule with 4 running days/week (very similar to last year).

For anyone interested in this kind of a marathon training schedule, here it is in an even-easy-enough-for-Dr-Trot-to-use Google calendar format –

The mileage maxes out at 46 mi/week 4 weeks before the marathon and every third week is a cutback. The long runs are scheduled for Saturdays (a to get it out of the way 1st thing on the weekend and b) to prep for a Saturday marathon. The second weekend run is meant to simply get more miles in on tired legs. Fun. The two weekday runs are on Tuesday and Thursday so Monday can be a rest day after the truckload of weekend miles and Friday can be a rest day in preparation for said miles. I’m going to try to keep my Tuesdays a bit shorter and faster (think tempo runs or fartleks) while the Thursday runs will be longer but easier miles. I personally have a hard time breaking away from work 3 times a week to run and some extra time off my feet between Tuesday and Thursday is nice to have (think “operation avoid the damn shin splints”). However, if you prefer to be out 5 days instead of 4, by all means, take Tuesday a little easier, get a short fast run in on Wednesday, and then maybe take a mile or two or three off of the Thursday run to avoid burning out.

I feel like I should also mention something about the signs of overtraining and how to amend the schedule if these start to appear. In short, shave a mile or two off of the shorter runs, or scrap one day a week altogether, to give the body a chance to recharge while doing your best to keep the long run…the most important…more or less on schedule. Since that really doesn’t do justice to the “Oh shit I’m overtraining! What do I do?” realization, I’ll have to be back with more on that later. Hopefully it’ll be a few months before this is necessary. Hopefully…

2. Include a daily core exercise program to shed this life jacket that I’ve been wearing since Feb…2004… (very dissimilar to last year)

The aim will be to follow the off season strength training regime (more diligently) –

1. Kneeling hip-flexor stretch
2. Superman
3. Metronome
4. Crunches
5. Plank (+lift)
6. Side plank (+lift)
7. Supine plank
8. Pushups

The lofty goal will be to go through these 8 pains in my core little treasures (x2) after Tuesday’s run, the Saturday long run and the Sunday recovery run (3x per week). I also want to make my favorite plank, pushups and a quick abs search-and-rescue mission regular occurances on the other 4 days of the week (rest days included). Good luck to me.

3. Keep tabs of what works, what sucks and what translates into better fitness — vs. just a crabbier, tireder (of course that’s a word) Dr. Trot — by honest-to-god-pinky-swear-really-really-really-I’m-serious-this-time keeping a running journal.

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Never mind the dead plants or the gross runners feet -- I have no idea who either of those belong to.

I’ll probably definitely subject you to excerpts of this as a means of forcing myself to do it and keeping it PG-13.

4. Work is important but not 24/7/365 important.

I want to should do all of the above and if that means I can’t put in all of the +18 hr work days that someone would like me to, that’s ok. Life will continue, probably even as we know it, and the bugs will wait until tomorrow for me. (And if they don’t, it’ll be a hell of a lot more interesting paper than anything I’m going to get out of these +18 hr experiment days!)

4. Beer is not dinner and does not count as carb-loading.

Alrighty, and with that, I think I need to go. I apparently need to search for some long lost core muscles and write in a stupid journal. Some people and their crazy ideas :-/

Have a great upcoming THMT Week = 0!

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The Hamptons!!

It has been decided! The 2014 CEMS Marathon Team will be running The Hampton’s Marathon this year!! The race is on Saturday (is this a little odd, or is it just me?), September 27th. Both full and 1/2 marathon distances, as well as a 5k, are offered all at the same time. I’m hoping our team will have “competators” πŸ˜‰ in each event.

Per usual, the major focus of this year’s marathon will be:
1. The very best team uniforms

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The costume awesomeness of 2013

2. Excellent pre-race eats

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Numnumnumnum....

3. A weekend of QT + R&R with an eclectic pack of nerds πŸ™‚

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Before...

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and after.

One additional aim, IMHO, ought to be for the group to acquire ZERO broken legs during this year’s marathon. Dr. Samia….

Aside from the above, my goals for this year will be largely dictated by the kind of training that my bitch of a lovely job and summer travel plans allow. If I can get a solid 18 weeks x 4 runs/week training season in, I would love to see that pesky 3:xx that so narrowly evaded me by 1:40 last fall. If not, well, then aside from hopefully having a summer of wonderful wedding and vacation and house-guest memories, and a paper or two in the works, I’ll enjoy hobbling running the 26.2 with whoever is willing to wait for me.

The off season has (of course) been less consistent than I would have liked but I did get in some nice track, interval, Vibram and tempo work outs in. I have to use my imagination (or be a-okay with lying) if I want to claim there were many any long runs (>10 miles), but I trust that those will come now with the beautiful weather and seasonal allergies. πŸ™‚

This year’s training plan will be very similar what I followed last year. I much prefer the 4 day/week schedule, with a few more miles on each day and an extra rest day each week, to the more traditional 5 day/week regime. The rough goal will be as follows:

1. THE LONG RUN – the most important run of the week. I’ll try to get this out of the way on Saturday mornings and cover 8-21 miles. For those of you how know me (read: know about my issues with being able to hydrate properly on hot summer long runs) will be excited to know that my H2O struggles may be a thing of the past! You can address your thank-yous to this pretty little birthday gift I received last fall…

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Camelbaked!

Don’t worry, I will find plenty of other bonehead struggles legitimate grievances to share with you along the way πŸ™‚

2. The recovery run. 5-12 miles to work the consequences of Saturday out of my legs. Happy Sunday πŸ™‚

3. The Tuesday Tempo run. 3-7 miles at faster than race pace to give the legs a rude awakening little reminder of what it feels like to turn over at a reasonable pace.

4. The middle distance weekday run. 5-12 miles at a comfortable pace to keep up the fitness level and keep down the jeans size.

The core strength training that I’d hoped to be super diligent about this off season has unfortunately been less than a top priority 😦 Naughty Dr. Trot. Reflecting on the situation, it is a bit odd, even to me. I know core strength is important, I know my abs and back and arms and pecs could/should be stronger, and I know it doesn’t take that much time to crank out a few “lifts” at the end of each work out. But somehow it is still a hell of a lot easier said than done. Why is that? (Dr. Trot = L.A.Z.Y. is the best that I’ve got thus far.) Regardless, these NEED to become a regular part of my training this season.

Alrighty then! Long story short, I think that’s it for now! Overall it’s pretty simple, eh? We shall see!

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Happy belated pre-Boston Marathon + Easter weekend!

I hope everyone had a lovely pre-Boston Marathon Monday + Easter weekend!!

In case anyone is dying to know, my Saturday started out with a (~10 mi) run to-n-fro work (motivated by comments made the previous evening by the one and only Dr. M).

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After some shopping,

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cooking and cleaning, the day ended with pho, pizza, kugel, Russian salad, ma po tofu, French chicken and potatoes, Japanese pickled pork and cabbage, sweet potatoes, pineapple stuffing, cookies, chocolates, beer and wine. Sadly I was too busy stuffing my face to take a single photograph of the spread at my beautiful Multicultural Easter Hanukkah Potluck. In retrospect, stuffing my face was hands down the right decision πŸ˜‰

Sunday then began with a quick ~4 mi run around the neighborhood…

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…followed by a shower (you’re welcome) and then round 2 of Easter festivities. This celebration was complete with adult Easter baskets,

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family photos,

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and post-x#-of-champaign-bottles family photos.
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Over all, complete success!!

I went to sleep on Sunday with visions of Miss Kristin’s pineapple stuffing and of Speedy Shalaney having the best day of her life on Monday.

While I would have loved for Shalane’s 2:20:02 to have been the best of the XX that day, it was simply not meant to be. SF ran the race of her life, she did everything right, she did everything that she could have asked herself to do. SF’s best on Monday was simply 1 min less best than Rita Jeptoo’s best.

This slight, cinewy machine of a Kenyan was absolutely unbeatable on Monday. Generally speaking, this 5’2,” 105 lb running monster may be beatable, may be, but not by SF, and not last Monday. On Monday Jeptoo also ran the race of her life, the race of the history of the Boston Marathon by over a minute. A blistering pace of <5:10 mi/mi was set (and held by SF) for as long as Jeptoo wanted the help, until she wanted to take off; and take off she did at just over 14 miles. Being able to essentially walk away from the pack (who are running a 5:08) at just over the halfway point deserves to win. Yes, 100%, absolutely.

However, with all that being said, I believe that the skinny, blond, former kamikaze’s ability to not lose her mind, to stick to her game plan and to run the solid, steady, race of her life, 1 min behind the woman she wanted so badly to smoke in her home town, after pacing her to the course record and an easy victory, also deserves a win on the day.

For completeness I feel like I should include a line or two about the XY victor, Elder Meb K. After recovering from my waves of excitement and disapproval and reservation and disbelief during miles 9-16, and the ulcers of miles 23.5-26.1, I have officially elevated The Elder to my highest mental pedestal and look forward to seeing him eat his competition for mid-race fuel in many races to come.

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Week 18 + 1

Mon 11/18 – walking normally but allowing stairwell descents to be a bit of a spectator sport

Prying myself out of bed was not the easiest or prettiest this morning. Thankfully nothing really hurts but the quads are strung high as an assistant professor at an Ivy League institution (but let’s save that for another day). My sweet new shirt and chauffeur hat (Thank you Drs. Hill!! πŸ™‚ from the weekend did ease the pain a bit though. Or, maybe it was the vat of Ben-Gay that I bathed in…hmmm… In related news, my office mates love me.

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Overall things are just fine. I do find the following to be helpful for speeding up recovery the first few days after a marathon, today included…

1. Make a point to keep moving to help loosen things up and prevent stiffness from setting in. Get up and move around at least every 30 min or so if you’re shackled to a desk by chains masquerading as an NIH proposal (or any other detestable pile of papers)
2. Carefully rub out sore muscles (+\- Ben-Gay as your office mates and housemates sense of humor allows) and ice swollen parts.
3. Ideally after #2, carefully stretch out the legs, arms, back and whatever other parts are being egocentric. Apply more ice as appropriate. With any luck you’ll see yourself making progress here over the course of the day.
4. Drink lots of water and snack on fruits, veggies and whole grains as hungry. I always find myself feeling dehydrated and hungry when I wake up the morning after (imagine that πŸ˜‰ Taking in lots of fluids and healthy, easily converted to energy, fuel seems to alleviate some of the problems.

Tues 11/19 – walking and stairsΒ 

See yesterday’s post above (minus the outfit…In an uncharacteristic series of moves I showered and changed clothes on a day with no running)

Wed 11/20 – rest

I’m feeling just about back to normal today (loose definition of “normal”of course) aside from the growing F32 pain in my ass…

Thurs 11/21 – writing like a mad scientist

Please refer the latter part of Wed’s post (i.e. last 4 words). Thank you Dr. B.

Fri 11/22 – writing x-(

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See former part of Thursday’s post (i.e. first 7 words and 1 number). Dr. B, you have successfully climbed to the top of my list. Congrats.

Sat 11/23 –Β 6 mi πŸ™‚

Not my prettiest 6 miles, that’s for sure, but it was great to peel my ass off of my desk chair and get the legs turned over. I felt a little heavy overall but no big pains or tight spots πŸ™‚ The lungs started their protest only a few miles in, but in their defense they are less than a week off of a pretty respectable fight and it has gotten chilly (45F) and drier. I’ll need to stay tuned into these changes as I form my winter/maintenance/building plan.

And of course, more writing…

Sun 11/24 – F32

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Total mileage = Β 6 mi

I’m very happy with my recovery. No injuries, not any real soreness as of Wed and a run that was (quite frankly) not much worse than many 6 milers I’ve run this season.

Ok, so what next?

Well, between now and Dec. 8th there won’t be a whole hell of a lot of time for anything besides writing this lovely wretched F32 NIH postdoctoral fellowship application that I keep referring to. I have queue of items for which I need to write posts and said fellowship has taken a number. (Hopefully I’ll get to it before I’m back here complaining about not getting it.) In short an “F32” is a funding opportunity offered by the National Institute of Health (NIH) to postdoctoral researchers in the early stages of their career. The “F” stands for fellowship (contrary to any rational line of deductive reasoning which leads to another, much more appropriate, f-type word) and the “32” is beyond my (admittedly lame) imagination. Anyway, the NIH presents this opportunity as a nearly incomprehensible mountain of “directions” with more feedback loops than a process control Ph.D. thesis. The desperate postdoc and their advisor then, to the best of their combined abilities…and multiple terminal degrees…draft, wrangle, compile and submit the ~100 documents by the deadline of that funding cycle. Deadline for this funding cycle = December 8th. When Dr. Trot was informed (by an advisor that shall remain unidentified of course) that she would be applying for this = November 18th. Aforementioned anonymous advisor has made himself very unpopular…and Dr. Trot a very ornery busy girl.

So this is the immediate next. This is also a warning that I will continue to be scarce until late in the day on December 9th or early in the day on December 10. (It just depends upon how long the hangover lasts…getting old is rough!)

Other near future nexts:

1. Thanksgiving in CA! πŸ™‚ Feast cooking + wine county touring 5 days = AWESOME
2. Queen Penny moves to NJ! Since Dr. M will be traveling back to the homeland in December, QP will be coming back to Nj with me for a vacation with her best friend Princess Pheona. They are excited.
3. Pottery class. (No, no that was not left field…)
4. The new winter training plan that will aim to build my core strength, speed and endurance while shedding some of the in-build Insulation that I brought with me from MN. Ouch. Hopefully also a 3:xx spring marathon as well. Patrick…

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