Recovery: The Key to Improvement

I am sure the majority of distance runners have read a ton of articles about how important recovery is when trying to improve performance. Well, unfortunately many runners learn the hard way when they get injured about how sticking to a recovery routine is absolutely necessary if you want to keep running for a LONG time. I usually say my routine is pretty basic, but in reality, it is actually NOT basic at all. I find myself adding in so many components whenever I do my own research, follow someone who is including some random tactic I have never thought of, or simply when I find myself more tired than usual and realize I need to take a step back. Here are my go-to components I include on a regular basis to keep me injury free and ready for my next workout.

·     Diet: For recovery, the focus is usually on that very important post-workout meal; and while that is definitely essential, I believe your diet in general plays a significant role. I got into macro counting a while back and found it to be the best way to eat as an athlete, since it focused on the right mix of carbs, protein, and fats. It was a bit too time-consuming for me, so I no longer count my macros every day, but I do make sure I eat all three (carbs, protein, and fat) in EVERY MEAL. From the protein bars I buy to my restaurant choices, I am conscious about including each macro. This is how I stay satisfied all day! Each of these nutrients play different roles in recovery (more on this in another post), so making sure to be properly fueled with each is vital! 

·     Sleep & regular “down-time”: While I am definitely not the best sleeper (I am lucky if I can ever reach 7 hours of sleep any night), I do my best to avoid any stressors at night and get to bed early. I also incorporate “down-time” during most of my days where my legs can rest. Getting enough sleep is more important for those of you who have physical jobs that require you to be on your feet all day. Thankfully I work from home for the most part and get enough time to relax…BUT too much of this is not good either! There are days I end up sitting, working on the computer for hours without standing and it actually makes my next day’s run much harder than if I were on my feet all day!

·     Compression: Ever since I won my Normatec Recovery System on a social media giveaway, I have been a true fan! I did some research on the benefits of compression for recovery and learned how valuable this can be for athletes. The outcomes are different for everyone I assume, but since using my boots most days of the week, my legs feel much looser in general, I never get my plantar fasciitis pain (and this was a big issue for me!), and my evening runs are much more tolerable. 

·     Supplements: Although there is no scientific proof that many supplements out there actually work, I have a handful of products I believe have helped me recover faster and feel healthier overall. I take glutamine after every run. This amino acid is usually decreased in the body after any physical or emotional stress (think high intensity workouts, illness, etc.), and plays a role in immune function. Many endurance athletes are more susceptible to catching a cold, and I do not want to deal with one (who has time for that?!), so I do what I can to keep my immune system strong. I also add beetroot powder to my smoothies most days, since it is known to help with stamina and endurance, but it also has loads of antioxidants and other vitamins and minerals that are healthy for the body. Cherry juice has also been a staple in my diet—either in my smoothies or alone at some point during the day. Tart cherries have anti-inflammatory properties, which help reduce soreness and other pain. They are also a natural source of melatonin, which aids in improved sleep quality.

These habits took a while for me to stay consistent with (I am still working on the sleep one!). Besides these components, I also get a massage every few weeks and stretch every day. I have spent a good amount of time on researching about recovery for myself and my clients, so I’ve incorporated more into my routine over the years. My best advice for my athletes is to always listen to your body. Running and training for distance races should not make you exhausted. If it does, then you are definitely missing a component to your recovery routine. Take a step back, switch out running for another easy cross-training activity, and get some rest. It is always best to take a few days off than to deal with an injury.

A Marathon Training Staple: The Saucony Triumph 18

Sponsored by Zappos. All opinions are my own.

We are quickly approaching the last quarter of the year. I’m sure I am not the only one who had these big goals for 2020 and felt somewhat derailed months ago when everything pretty much came to a halt in our lives. At least that’s what it seemed like. What really happened was life had to keep going, but with a bunch of alterations and limitations. For runners, the biggest change was the loss of racing this year. This, on top of being limited to solo running for a long time, has been the biggest block to staying motivated. I won’t lie—I got a bit jealous seeing some runners continue on their race training programs and smash their PRs with virtual races. 

Since I’ve never been into racing virtually, I used the summer to build a good base and keep things easy. I am happy I chose this route during these crazy times, because it helped me truly embrace my love for running and how having a more relaxed schedule can still keep me in shape, while staying sane at the same time! Well, now I’m on to the next chapter! The next race I’m signed up for is my hometown race, the Miami Marathon, at the end of January. My new kicks, the Saucony Triumph 18 from Zappos, came just in time to break them in during my first week of training. If you didn’t know, I get all of my running gear from Zappos. They have the largest selection of products and the best customer service. Plus—they offer free expedited shipping and free returns for a year when you are part of the free rewards program. I highly recommend signing up if you love to shop!

Faster Than Ever Before

I’ve ran with the previous Saucony Triumph versions, including the 17s, which were just on the last tip of their lifespan, and I’m happy to say the Triumph 18 are a perfect update to what was already one of my favorite running shoes. I have been using the Triumph for a few years now for the majority of my easy and recovery runs. They have always been my most cushioned shoe, making my feet actually feel recovered after runs. Although most of my long runs have been done at an easier pace, I usually avoided using the Triumph since they felt a bit heavier than most of my other pairs. I was so happy when I felt the much lighter and flexible fit of the Triumph 18! The faster feel is definitely the most evident update.

Thanks to the PWRRUN+ technology, the cushioning of the Triumph 18, is coupled with a lightweight outsole, which makes the shoe a good option for longer and faster runs. After running two easy 7-milers, I wanted to feel this for myself and used the Triumph 18 on my weekend 90-minute run. I threw in several sets of 1-minute pick-ups to test out the speed in the shoes, and I was pleasantly surprised at the springier, faster feel of this update.

Anti-Fatigue at its Finest

The main reason I loved my previous Saucony Triumph pairs is how much they helped with the recovery process after harder workouts. During marathon training, I schedule these easy recovery runs every other day and sometimes in the evening after running hard that morning, and the Triumph have always helped keep my feet and joints pain free. You’ve probably heard and seen me mention before how important the right running shoes are to help prevent injuries and keep you running long. Well, the Triumph 18 are the perfect pair to rely on for your race training. I am prone to plantar fasciitis and have problematic feet to begin with, so I used to train with extremely sore feet and this was a huge limitation to my progress. Yes, my feet still get sore after hard workouts, since I still sometimes wear the wrong shoes for me, but right after just one run in my Triumphs I’m already ready for my next workout. Keeping these shoes as part of my shoe rotation all this time has truly been one big reason why I have been able to avoid plantar fasciitis for a few years now and push harder during workouts.

I’m excited to bring my Saucony Triumph 18 along with me for my marathon training this fall. I’m only on the first week of this structured training block, but I know it will be a good one! After months and months of dealing with this global crisis and feeling unsure about what the near future holds, I am ready to tackle my next big goals! Even if the race does not happen in January, I still want to give it my all for the rest of this year and try my first real virtual race, and shoot for a sub-3 marathon finish. The Triumph 18 is sure to help get me there. Now, go get yourself a pair from Zappos!

You Can Be an Everyday Runner Thanks to the New Brooks Ghost 13

Sponsored by Zappos Running. All opinions are my own.

Running every day does not take any magic. It’s all about discipline and routine. Runners just getting into the sport often times get discouraged when they see the consistent daily run schedules of their more experienced friends. They have the desire to do the same but wonder if they will ever be able to get into that daily habit. As a running coach, I see this discouragement in most of my athletes at the beginning of their journeys, but it never lasts very long. Just a couple of months later they are running almost every day without it feeling dreadful, and there’s no better feeling for them than seeing their bodies transform into endurance engines in such a short time! The hardest part about getting to this point is understanding how much more goes into being an everyday runner than just running itself.

It takes strength, proper recovery, and ideal gear to get us to do this without burning out or getting injured. The first thing I advise my athletes is to make sure they are wearing the right shoes and rotating between two or three pairs throughout the week. This is important in order to balance out the pressure in the feet and joints higher up in the body and run more efficiently for different types of workouts. Brooks has done it again with their newest update—the Ghost 13. I got my pair from Zappos, where I get all of my running gear. As part of the rewards program, I get free expedited shipping, so my shoes came the very next day! Free returns for a year and only the best customer service are also part of the rewards program, so if you are not a part of it already, I highly recommend you sign up!

Just Run

When stepping outside for your run, all you want to have to think about is the run itself. When we wear uncomfortable clothes or shoes, it becomes a distraction and can end up messing up our form and making us more tired and achy the rest of the day. Brooks Ghost 13 is made with light, soft materials that keep your feet feeling fresh even after long runs. As usual I wore these for a short run first to break them in, but it didn’t take long for me to know they are a great pair for any amount of miles. My second run was a 90-minute progression run and I was surprised to see how a shoe weighing around 9 ounces can feel just as light as my 6-ounce pair!

The extended cushioning goes beyond the heel and is made with DNA LOFT technology, which basically covers up to the forefoot with a soft cushion to guarantee a smooth landing. As most of you know I am an intense heel striker, so anything that can lessen the impact during my steps is highly beneficial for me. When shoes are too cushioned they end up feeling less springy and responsive, so as comfortable as they can be, they aren’t the best for faster running. The Ghost 13, on the other hand, is not only cushioned but also has BioMoGo DNA which helps combat that loss of responsiveness with the added cushioning. During my progression run, where I started at around 8:45 minute/mile pace and finished around a 7:10 minute/mile pace, I did not feel the softness of the shoe limit my desired speed.

The Need to Breathe

What I loved the most about the Ghost 13 is the fitted feel of the upper. When a shoe hugs my foot like a sock, I know I can count on it to keep everything in place. This means less rubbing and chafing and better compression. I run in maximum heat here in Miami and the humidity is over 90% every day so I also try to wear shoes that keep my feet as dry as possible. The mesh that wraps the upper of the Ghost 13 does a great job keeping my feet from feeling suffocated like they do in other pairs. They also did not soak up all my sweat, even after 12 miles, which usually makes shoes feel twice as heavy during a long run!

If you are looking for a neutral shoe for those everyday miles, Brooks has your back. They updated the previous Ghost model with the joy of running in mind. When you don’t wear a good shoe, that fatigue and achiness in the feet, and even in the rest of the body, can make your run feel miserable. We shouldn’t have to think about anything else while running besides just running. Brooks wants you to RUN HAPPY, and the Ghost 13 makes that possible.

My End-of-Summer Training Update

How is the summer almost over?! Kids are going back to school, we are hearing about Halloween already, and pretty soon it will be cold and flu season (so guess what that means?!). I know I’m not the only one who feels a little lost with my training plan right now, so I’m going to write about it today. Of course I’ve had seasons where I don’t have races for 6 to 8 months so I get on a base building program and I’m just fine with that! This time around, though, with races NOT around the corner, base building feels a little different. I’m less motivated and, to be honest, find myself following a random style of training that has me feeling frustrated most of the time.

A couple of months ago I got into the attitude of believing there won’t even be racing next year, which was the wrong way to think because it only left me dragging every morning when it was time to run. I saw so many runners on Instagram keeping up with their Chicago, NYC and other marathon plans even though the races got canceled, so I felt I should have done the same. More recently I’ve switched my mindset into preparing for January’s Miami Marathon no matter what. If the race doesn’t happen, then oh well, at least I got into really good shape anyway!

What I’m Doing Now

I know I said my training style is “random” right now, but since I’m strict about having a schedule with everything I do, I still have a certain structure I follow. Months back I made it my goal to focus on my tempo runs, since it’s my biggest weakness, so I make sure that workout is on the schedule every week. I was running every day during the beginning of the pandemic, but then truly missed my Sundays of sleeping in and getting to do other things without having my run fall in the middle of the day. I call Sunday my lazy day! I now take Sundays off for the time being. Once I start increasing mileage closer to my race I may add a few miles on Sundays rather then adding them to other longer runs during the week.

Speed

Other than my tempo run, my running schedule is full of easy runs every day and an optional speed workout on Fridays. Lately I’ve been trying to focus on hill work, since it’s also a weakness of mine. For several weeks now, it gets put on the schedule on Fridays, and if I feel good and not too sore from previous workouts, then I go for it! I’ll be happy if I can get two hill workouts per month right now, so I’ll keep you all posted! I encourage runners to keep some sort of speed session on their plans even when they are just base building and are not necessarily training for a race. You don’t want your body to forget what fast running feels like! It not only will help maintain your current race paces, but it also burns more calories than steady miles, so it’s a great way to combat any weight gain you may experience in the off season.

Strength

If you have been following along through my running journey, you know I’m not the type of runner that JUST runs. My fitness-focused lifestyle started out way back in high school with weight lifting, so I have always been a fan of it. Even deep into marathon training, when most runners are barely doing much strength work, I still get my sessions in every week some way or another. I’m taking advantage whenever I can to get to the gym and lift heavy, which is what I love, but it’s been limited this year due to the pandemic and awful gym reservation systems I’ve had to deal with. I was really focused on my home workouts with very little equipment and learned how I am still able to stay in great shape, challenge my body, and get even stronger just with one medicine ball and some resistance bands! I aim for at least three strength sessions per week right now.

Marathon Training

Since I like to do a long(ish) training block for races, I will start my formal training on September 14th, to give myself a good 18 weeks of hard training and a two-week taper. Until then, which is only another three weeks, I’ll stick to my current mileage, around 60-65 miles per week, and keep practicing my tempo runs. I have a strong goal for myself to get to 60-minute tempo runs and actually feel somewhat comfortable with them. I’m at 30 minutes now and not feeling that great with it, so I have lots of work to do! Once my formal marathon training starts, I will go back to a more structured plan of one short, VO2 max speed session and one tempo session. The rest of my runs, as usual, will be easy and mileage will start increasing every week by 5 to 10%. I always take a “down” week every 4th or 5th week, where I cut my mileage by around 20% and prioritize recovery and sleep as much as I can. This is one reason why I like to plan a long training cycle for my races—I enjoy the high mileage but I increase gradually and schedule in those recovery weeks.

There’s no doubt 2020 has been stressful for most of us. Our work schedules have been all over the place, our travels and races have been canceled, and we feel limited with everything we do. As anxiety-driven these months have been, I’ve tried my best to remind myself that it is still possible to enjoy my days! I believe this time has taught us to be more grateful for everything outside of events and our nightlife—our health, planet, and boredom (something we forget to take advantage of this sometimes!). Since I can’t do anything about the situation right now, I’ve learned to enjoy what I AM ABLE to do, which is run, write, and inspire. Hopefully I can motivate you all to get up and MOVE as much as possible, so we can enter a brand new year feeling healthy and more energized for the better things to come once this situation is all under control!