Dig Deep!

NYC Marathon Training: Day 39 After a fun, rare night out watching Real Madrid defeat AC Milan at Yankee Stadium last night, I was not exactly jazzed up for a run after work and less than five ours sleep, but the key words for today are: Dig deep.

There will be many days like today where the last thing you want to do is go for a run, but we've made a commitment and that requires perseverance.

So, since the weather wasn't great and my family was heading to the gym, I decided to hit the dreaded treadmill. As much as I truly dislike running nowhere, it is good for one thing....interval training. So, that's what I did. I got a great sweat in less than 20 minutes and that was good enough for today.


  • 10 x 1 minute intervals @ 6 minute pace (10 mph) with approx. 1 minute jog/walk rest at 4-6 mph

  • Stretching, foam rolling and some ankle strengthening with theraband

  • Hot tub at the pool...ahhh

How to Squeeze in a Stretch!

NYC Marathon Training: Day 38 I felt great after a day of rest hence several sub-8 minute miles during my journey. After I returned home, I found myself rushing my stretching a bit when I remembered what I tell my other runners.



Be sure to stop short of your home somewhere and stretch.

This will ensure that you do it. If you're like me, you get distracted by kids, phone calls and other activities when we wait until we get home.

So, pick out your stretching spot!! It could be at a particular stop sign, tree, parking lot..whatever...just do it!

IRON PT WOD @ 9:00AM –

  • 6.38 mi; 53’27”, 8:34 pace; 768 calories

  • Minutes/mile: 9:14, 7:15, 7:59, 8:16, 7:48, 8:48

  • Core/Upper Body:

  • 40 push-ups

  • 20 pull ups

  • 50 dips

  • Crunches

  • Bicycle crunches

  • Leg lifts (on my side)

  • Obliques

  • Stretching

How I Fuel Up During a Run

NYC Marathon Training: Day 36 It was humid from the very start of the run so I was happy that I brought along extra water and gatorade. I wear a hydration belt that holds up to 4 small water bottles whenever I run longer than 7-8 miles. Otherwise, I'll just run with a bottle in hand.

I also like to take a GU energy gel after approx. 45 mins of running on my long days to help replenish carbs, amino acids and electrolytes.  So make sure you stay hydrated and replenish your carbs and electrolytes!

IRON PT WOD @ 7:00 AM -  Slow long run

  • 10 mi; 1 hr 31 mins, 9:13 pace; 1119 calories

  • Static stretching

Olympic note: CONGRATS TO USA WOMEN'S SOCCER TODAY!! What a great goal in the 123rd minute by Alex Morgan!

Dealing with an Injury: A Dose of My Own Medicine

An Injury Affects Everything

Tuesday, April 24th 2012



10:02PM - Text from Jack, Soccer Coordinator:"Will you be at the game tomorrow night?"

10:10PM - My 1st response:"Count me in. I'll be there!"

10:15PM - Erased response and wrote:"I'm probably gonna take off for a bit b/c my knee is still suspect. Sorry for the crappy news. I'm not happy about it!"

10:20: Sulked on the couch!

So this is what it feels like! It's taken a few weeks to really come to terms with it, but I'm officially battling an injury. For years, I've treated patients who have been sidelined, and I've seen them nod as I go through a list of things they need to avoid doing so their injuries can heal properly. I can hear my lecture now: "You cannot play in the baseball game this weekend. You have to quit picking up your twins so much. You must modify your marathon training!" Looking back, I realize those patients must have been trying very hard not to roll their eyes at me. It's definitely a lot harder than it sounds!

Where it all Began

The problem all started when I began playing soccer in March (remember the post on DOMS). I hadn't played competitive soccer in four years (kids, work, etc.), and I was super excited to get back out there. Well, the first game came around, and my knee started hurting 30 minutes into the quick cutting and sprinting. I battled through five of the eight games before I finally had to listen to the advice I give to other athletes and "weekend warriors". If your body is telling you something is wrong, stop and listen!

Importance of Pre-hab

This brings me to the importance of "prehab", which is basically your own preseason training for the sport or activity you plan to do. It was naive of me to think I could do sprinting, jumping, and lateral movement at 100% effort without doing much preparation. If you're looking to begin (or get back into) physical activity like soccer, softball, golf or charity 5Ks, prepare for it. Don't go to the driving range or batting cage and hit 50 balls if you haven't previously done spinal rotation exercises for strength and flexibility. If not, you will get hurt!

Every collegiate and professional sports league has preseason training for a reason, so it makes sense for amateurs to do the sam. Even though you might not be making millions from your own athletic endeavors, they are still an important part of your health and enjoyment. The next time I get big ideas and think I'm 19 again, I will definitely take my own advice and ease on in. I hope you do the same!