Shoe Review: Saucony Triumph 17

January 16, 2020 Stephanie Pi

Powerful is an Understatement

One update made from the previous Triumph version is a significant drop in weight. Taking the Triumph 17 for a 15-miler, I was impressed by the responsiveness given that there was a good amount of cushioning as well. The new PWRRUN+ cushion is the reason for the 28% weight reduction in the shoe. This technology also gives more spring with every step—I felt as if I was able to react quicker during the push-off phase. It usually takes a while to break in running shoes to not feel a stiff sole, but with the Triumph 17 I felt they were flexible from the very first run. I was happy to read that this new foam also lasts longer, which is a plus for a high-mileage runner!

Cushion Without the Bulk

Initially I thought these shoes would only replace my recovery run shoes because I felt the visible cushioning would make them seem heavy, but it was actually the opposite outcome. I am happy to be able to use these for all types of runs because rather than the cushioning getting in the way, it assists with fast running while providing maximum cushioning. The FORMFIT design of the Triumph adapts to your foot in the most comfortable way. I felt as if the shoes were hugging my feet for my entire run! Although not every shoe fits every single person perfectly, the technology of the FORMFIT seems like it will conform to any foot. This is important for runners since the last thing you want to feel on a run is your foot shifting around in your shoes, which will only cause blisters and soreness.

Taking the Saucony Triumph 17 for a spin around the track for 800 meter repeats, on a 6-mile tempo run, and on a 15-mile long run was good enough to give these a 5-star rating. I tend to get sore feet after long runs and plantar fasciitis issues when I’m at the peak of my training seasons, but I think this pair will be a life savor for my feet during these last few weeks before my marathon! These will definitely be a staple for all of my recovery runs, since they make my feet feel refreshed and ready for the hard work to come. If you are looking for a shoe that gives you support without limiting your pace, add the Triumph 17 to your rotation and you won’t regret it!

Balanced Hormones for Better Performance

December 23, 2019 Stephanie Pi

The body undergoes several different changes during exercise. As much as non-runners may constantly tell their running friends how bad the sport is for the knees or heart, the fact is quite the opposite. Running produces an extraordinary amount of benefits to the body. From better heart health, to improved lung function and joint mobility, runners have an advantage towards a longer and more satisfying life. Many of the benefits and changes that occur during training are straight forward, while others are harder to understand. The effect on the endocrine system is one of the more confusing topics for runners. The endocrine system is responsible for the secretion and regulation of the body’s hormones, which play a significant role in performance improvement.

It is useful for athletes to understand the function of different hormones in order to train properly and safely for endurance events. In many cases, too much information on the benefits of certain hormones has caused some athletes to go to extremes trying to increase the amount in their bodies. From sleeping in high elevation to using performance-enhancing drugs—there are definitely many ways to ‘artificially’ raise hormone levels in the body, but with negative consequences, and possibly no beneficial outcomes. The key to getting the most benefit from the endocrine system for running performance is to keep hormonal balance. When it comes to training, the most important hormones to pay attention to are growth hormone, insulin-like growth factor, cortisol, and testosterone.

Growth Hormone

The pituitary gland in our brains naturally secretes growth hormone in bursts, usually following stress, exercise, or trauma. Although the levels of this hormone vary throughout the day, it is usually increased during the night. Since growth hormone is responsible for the development of bones and cartilage, it makes sense that more of it is produced during childhood and adolescent years as opposed to adult years. The role of growth hormone for runners, or any athlete for that matter, is to facilitate adaptation to exercise, which naturally occurs during rest and recovery periods. It stimulates protein production and helps the body utilize fat for energy, therefore helping runners last longer during endurance events. This is a commonly used performance-enhancing drug in the bodybuilding world as well, since it helps promote gains in size and strength.

Insulin-like Growth Factor

Insulin is produced by the pancreas and is responsible for storing glycogen and glucose in the body. During exercise insulin is suppressed to ensure that glycogen is used as fuel instead of for storage. Insulin-like growth factor has the same structure as insulin, except it is produced in the liver. This hormone works alongside growth hormone to help repair muscle damage caused by exercise. These factors make artificial supplementation attractive to athletes. Although this hormone is considered a banned substance, many are still using it despite the significantly negative side effects. Since insulin-like growth factor contributes to muscle growth and repair, it has been linked to cell growth as well, allowing tumors to survive and possibly grow, increasing the risk of death from cancer. Making sure to supply the body with adequate food, especially from animal proteins, is helpful in naturally maintaining a proper balance of this hormone.

Cortisol

You have probably heard of this hormone when reading or learning about stress and the “fight or flight” response. Cortisol is a hormone produced in the adrenal glands of the body. The natural response during any stressful situation is for these glands to secrete cortisol temporarily to keep our mental state more alert and our bodies ready for action. Hard training puts the body under a type of stress that creates a similar response. The problem with cortisol is the negative effects from its prolonged elevated levels, which is common during overtraining. Too much cortisol breaks down muscle tissue and stores more fat in cells. This eventually leads to a decrease in performance. One way to combat this imbalance is to include proper rest into training plans and avoid overtraining syndrome, which includes symptoms of exhaustion, poor performance, and irritability.

Testosterone

When it comes to running, testosterone is responsible for supporting the growth of muscles and aiding in recovery. Intense workouts, such as interval training or speed work can increase testosterone in the body leading to muscle mass gains and shorter recovery periods over time. Overtraining and prolonged running can decrease levels. Testosterone is another commonly used performance-enhancing drug by endurance athletes for the shorter recovery benefit and bodybuilders for the massive muscle gain benefit. Negative side effects of high testosterone levels are numerous and include behavioral changes, increased risk of heart attack, impotence, and acne. Balancing testosterone levels to benefit your running naturally is as easy as mixing up your running plan and adding in high intensity sessions.

These four hormones are just a few of the many that are involved in running performance. As with any stressful situation, including trauma, injury, and personal tribulations, running increases and/or decreases the levels of hormones in the body. This response is a natural one. Understanding the effects of hormonal imbalance is important in order to learn ways to manage. Artificially increasing hormone levels for the sake of performance improvement does give athletes an advantage, which is why these practices are banned from sports. It is always best to naturally balance out hormone levels, instead of exaggerating the levels of some, in order to avoid harmful side effects.

Sources

R. R. Kraemer, R. J. Durand, E. O. Acevedo, L. G. Johnson, G. R. Kraemer, E. P. Hebert, V. D. Castracane, Rigorous Running Increases Growth Hormone and Insulin-Like Growth Factor-I Without Altering Ghrelin, Journal, Dec 23, 2019.

K. Karkouliasa, I. Habeosa, N. Charokoposa, M. Tsiamitaa, A. Mazarakisb, A. Poulib, K. Spiropoulos, Hormonal responses to Marathon Running in Non-Elite Athletes, Journal, Dec 23, 2019.

C G Semple, J A Thomson, and G H Beastall, Endocrine Responses to Marathon Running, Journal, Dec 23, 2019.

My Journey to Fast Running

December 18, 2019 Stephanie Pi

Fast race times are not just for the pros. Anybody can train to improve their speed as long as they put their heart and soul into running and find the right plan for themselves. Some runners do better running every day or with high mileage plans, while others do best with minimal miles and more rest days. For me, it took some trial and error and lots of research to get faster. I am questioned almost every day on how I cut my race times in such a short period of time. It did not happen overnight. I put in a good amount of work and a part of my passion is to share my story in hopes that my tips help so many of you!

Once Upon a Time, I Ran ONLY for Fun

First of all, my initial BIG improvements had much to do with the fact that I was not focused on getting faster AT ALL during the years I was racing before I decided to make this my goal. I’d been a runner since 4th grade, participating in cross country and track and field on and off until I graduated from high school. I kept running in college only because I hated the cardio machines at the gym, and running was just something I knew how to do that was outdoors. A friend of mine suggested signing up for a half marathon, which I thought was crazy at the time, but she promised me that one day running 13 miles was going to feel like what 3 miles felt like back then. She was right. I signed up for the 2009 Miami Half Marathon and was hooked, but not how I am hooked now. I did not pay attention to finish times or pacing or anything that has to do with improving at the sport. All I cared about was staying in shape and the excitement of the races once a year.

This is how I treated running up until 2016, when I randomly put on the Olympic Marathon Trials after reading about it in a Runner’s World Magazine. This was about 2 weeks after finishing my first Miami Marathon in 3:53. All of a sudden I got the urge to get faster—I figured, I actually like to run, I’m not bad at it, and the training plans I read in the magazines all seemed doable to me. A few weeks later I raced the Miami Beach Half Marathon and got my best time, 1:44, which I attribute to the motivation and adrenaline from my new found passion. That same week I bought a Garmin watch, new shoes, and signed up for the Ft. Lauderdale Half Marathon in November. Within those 8 months I spent hours researching training plans, advice and every amount of information I could to implement into my new venture.

More Miles Works

I went from running at comfortable paces 3 days a week to running 5 days, which included my long run and a speed workout that I would switch up every week. I believe it was the gradual increase in mileage and added speed work that got me a 9 minute PR in the half in only 7 months time! I was nervous to run more than every other day thinking I would get injured, but from everything I researched (and my research only comes from scholarly written studies, as I was taught in school—haha), I learned that as long as you SLOWLY add in the miles, keep it easy for the majority, and continue strengthening exercises, it can most definitely improve race times. This 100% worked for me. I ran the rest of 2016 getting up to an average of 75 miles per week.

I had already been a physical therapist at this point for 5 years, so I was super strict about injury prevention, recovery, and paying attention to my body. I raced the Miami Marathon in January 2017 and finish in 3:22—a whopping 31-minute PR! Of course, like the rest of us, I wanted more. After more research I decided to attempt the daunting 100-mile week before my next full marathon, but I knew this was going to come with some sacrifice. More miles = more sleep/downtime, more eating, and more recovery sessions. My baseline training over the summer that year was around 60-65 miles per week and I gradually added in more once the fall came around to hit 100+ miles for 3 weeks before I tapered for the race in January 2018. I cut another 16 minutes off of my PR that race. My half marathon PR came 3 weeks after that one where I cut 8 minutes from 2017.

After falling for the comments on how I wouldn’t be able to keep this up on my own, I decided to try out a coach, who initially kept me at decent mileage (although still 75% of what I was doing when I was at my best), and then dropped the milage down to 40 miles per week by the end of 2018. This actually got me out of shape and my streak was over. Since starting back up on my own this year I have gone back to my previous training plan, with much more updates, and finally feel back to my old self with even BIGGER goals!

2015: 35 miles per week —> 3:53 full / 1:44 half

2016: 75 miles per week —> 3:22 full/ 1:33 half

2017: 100 miles per week —> 3:06 full/ 1:25 half

2018: 70/40 miles per week —> 3:14 full / 1:33 half

2020: 90 miles per week —> 3:03 full / 1:24 half

Varied Speed Work

I spent the summers incorporating short speed sessions—200-800 meter repeats and Fartlek runs. During my actual marathon training, my speed sessions varied every week. I alternated between mile repeats, continuous 200m on/off 10ks, Yasso 800s, and progressive ladder workouts at the track. I rotated between these workouts every 4 weeks and was able to see improvements in each once a month when it was time to repeat them. Since 2018 I’ve learned all about the benefits of longer intervals for distance running (which intimidate me!), so that’s what I’ve been incorporating these days with amazing results. My best seasons are those where I’ve managed to stick to one track session of shorter intervals and one tempo run each week. The rest of my running is all EASY paced. Click here to see a few examples of my go-to speed sessions.

LOTS of Eating

It’s a good thing I love to eat, because marathon training allows me to eat twice as much as I used to! When I was training early on, I believed I could eat whatever I wanted. That is the most untrue statement for runners. First of all, we don’t burn as much as we think—in an hour-long run I burn around 350-400 calories. That’s probably just about a slice of pizza! Second of all—if you want to improve your performance, you must think of food as fuel, rather than pleasure…at least 90% of the time. Following a high-quality diet of the right amount of macros and calories will keep your body at a healthy weight, help you last longer during any run, and help prevent injury. In my opinion nutrition plays a bigger role in performance improvement than anything else. Once I started increasing my calories, especially carbs, I saw a massive spike in energy, better sleep, and more strength during speed sessions. Mid-run fueling switched from an intake of 200 calories (a pack of PowerBar chews) during an entire marathon, to over 1200 calories! This was a game changer for long runs and races—I am never exhausted afterwards like I used to be.

Quality Recovery

Recovery has many different sides. It includes sleep, elevating the legs, use of compression, icing, stretching, massage, physical therapy, foam rolling, and full rest days. It sounds like it requires so much time, and it does, but without these components, you risk being able to run more, hit paces, and recover from workouts quickly. This is probably my weakest area. If I skip something one day, it’s usually not my runs, strength training, or eating. I used to skip stretching, go to sleep late, and sometimes walk around too much on my complete rest day. Now, I am slowly learning to prioritize recovery—going to bed earlier, using my Normatec compression boots, getting a massage every few weeks, and stretching after every run. Since being more strict about this, I rarely get sore or feel fatigued legs on my runs—and I’m running around 90 miles per week right now!

Make Time for Cross Training

During the off season I was going to the gym 4-5 times per week for at least 45 minutes. Of course as I start to run more, I shorten my gym sessions, but make sure they stay high-quality and that I hit every muscle group. My workouts are mostly full body sessions, with a big emphasis on all core muscles, at least 3x per week. I NEVER skip the strength training—I remind myself of the time I was injured and how horrible it felt, and that is enough to get me to do the work. I also make time to go for walks and use the stationary bike—this will only be a couple times per week for 20-30 minutes.

This is MY Plan, Not YOURS!

As I mentioned in the beginning, adding in all of these components is totally doable for anyone. The only obstacle most people have is lack of time, but with a little sacrifice, and shifting of your schedule you can find time for each and every one of these components. The one thing you don’t want to sacrifice in order to add more miles is sleep—it is VITAL if you want to run well. You don’t need to run every day, and it’s actually okay to not have a full rest day. You just have to make sure at least 75-80% of your runs are easy. If you are stuck and unsure about how to structure your training to get results, a coach may be the answer—even if it’s just for one season. Don’t hesitate to reach out to me with any questions or if you’d like to join my team and have me be your coach!

Balance Training: A Key to Injury-Free Running

November 4, 2019 Stephanie Pi

Most runners are primarily focused on improving their endurance and speed during their training cycles. Strength and flexibility are usually a secondary focus, especially if the runner has had a history of an injury and has been educated on the importance of these components. Balance training, on the other hand, seems to be of less importance to runners. In general, balance declines as we get older—by up to 75% by the time we are 75 years old. This is why older people are prone to falls, which is currently the leading cause of injury and death in the geriatric population. Balance is fundamentally the skill of keeping the body aligned and upright by reacting to changes in our center of mass at all times. Taking this definition into consideration, it seems balance should also be a primary focus during training, since after all, running is basically a one-legged balancing act.

Balance is (Almost) Everything

Most people will think of running as an activity involving a push-off phase, forward propulsion, and a landing. These are all most definitely parts of the running cycle, but about 50% of running is an action of falling forward. Thankfully, we developed the ability at an early age to stabilize ourselves against falling while running. This natural reaction gets harder to control as we run longer and faster, since the muscles in charge of this action get fatigued. And if running straight with no disruptions gets harder to control when we are tired, then the task of maintaining our balance is that much more difficult when having to make a sharp turn, stepping over uneven surface, or having to make a sudden stop to avoid a collision with a person or object. Improving our body’s balance directly will not only improve running form and posture, but it will also decrease injury risk and pain.

How to Train Balance

Balance is controlled by proprioceptors in our muscles and joints, which are basically tiny sensory nerves that can anticipate changes in our body’s center of mass. When we step on a pebble that causes a loss of balance, the proprioceptors fire this sensation to our muscles, so that they can react as quickly as possible to stabilize our joints and avoid a fall. For the case of running, the main proprioceptors to focus on when working on balance training are the ones located in the feet, ankles, and hips. It is always best to start working from the ground up as the feet and ankles are the first to sense any position changes from running on uneven surface, for example.

Exercise (and Run) Barefoot

One theory of why Kenyans are one of the fastest and most efficient runners is because they grew up walking and running barefoot on uneven terrain, therefore constantly strengthening their proprioceptors and intrinsic foot muscles that control balance. This enables these runners to devote the majority of their energy to forward propulsion while running. Unlike the Kenyans, most of us have grown up running in some good-looking shoes with excellent support and cushioning. On top of that, we opt for road running when training for a marathon. This means we leave our proprioceptors pretty quiet during our entire run. The only time those nerve receptors are active is when there is a sudden change in our position that we are not prepared for.

Strengthen Balance Muscles

A part of every runner’s strengthening program should include core, hip, ankle, and foot exercises. Most of us occasionally incorporate upper leg strengthening, which is important, but often forget to directly strengthen the joints and muscles below. The foot and ankle joint are probably one of the most important body parts for runners, as they carry the entire weight of the body at all times. The feet absorb the initial impact of striking the ground, which makes them extremely vulnerable to injury.

Easy exercises to work the ankle stabilizers can be done with resistance bands, strengthening the four main movements of the joint. For the intrinsic muscles of the feet, towel curls are an effective strengthening exercise. Place a small towel on the floor and try to pick it up with your toes for 10 to 15 repetitions at a time.

Simple exercises for strengthening the hip stabilizers can also be done with resistance bands such as clamshells, bridges, standing legs lifts, and lateral squat walks. All of these moves can be done without the bands, along with bodyweight squats, step-ups, lunges, and heel raises. Isolating one leg at a time is also useful, especially if you have experienced a one-sided injury or low back pain in the past. Incorporating a handful of these moves before or after runs is the easiest way to make sure to get them in.

Uneven Surface Training

One of the most effective ways to challenge your balance muscles and proprioceptors further is to perform lower and upper body exercises standing on a wobble board, balance disc, foam mat, or other unstable surface. This will help work the ankle and hip stabilizers, intrinsic foot muscles, and the entire core all at once. As mentioned above, most runners training for marathons limit their runs to the road. Trail running is a beneficial way to strengthen the proprioceptors as you constantly challenge the joints and muscles with the varying terrain.

Keep in mind the reasoning for emphasizing balance training along with your regular marathon preparation. Good balance will help relax the body more while running, leading to better posture and less tension when fatigued. This means less energy wasted and more to use for the push-off phase and increasing speed. Keeping these specific muscle groups and proprioceptors strong will ultimately make you a better runner by allowing your legs to effortlessly move faster, while lowering your chances of injury and pain.

Sources

Scott Mullen, MD, Jon Cotton, MD, Megan Bechtold, DPT, and E. Bruce Toby, MD, Barefoot Running: The Effects of an 8-Week Barefoot Training Program, Journal, Nov 4, 2019.

Anna Brachman, Anna Kamieniarz, Justyna Michalska, Michał Pawłowski, Kajetan J. Słomka, and Grzegorz Juras, Balance Training Programs in Athletes – a Systematic Review, Journal, Nov 4, 2019.

Shoe Review: 361 Degrees Meraki 2

October 24, 2019 Stephanie Pi

Supportive AND Stylish

Unfortunately, in my opinion, most supportive and cushioned shoes out there are heavy and unattractive—they make me look like I am wearing boats on my feet! Since I cap out shoe mileage very quickly I end up not caring as much about the look. Now that I know there is such a thing as cute AND well-cushioned shoes, I will never go back to an ugly pair again! The Meraki are made with a light, mesh upper that gives it a sleek fit, rather that using a ton of padding to “hug” the foot. The technology behind the fit includes Fitz-Rite both in the outer and inner part of the shoes, which is what secures the foot in place. My foot felt just has protected with this light construction than with any other bulky pair I have used in the past.

Meraki is Fast

What is responsiveness? Well, it is basically when the shoe provides a return in energy when your weight is absorbed into them. The Meraki 2 uses a EVA rubber called QU!KFOAM, which gives it this responsiveness along with cushioning. This technology is made to last throughout the entire lifespan of the shoe, which is a plus, since most other pairs begin to wear out in responsiveness after just a couple hundred miles. The special foam grooves around the balls of the feet so that you can push-off with more ease for a speedier run. I truly felt springy during my speed sessions without the sacrifice of stability.

I tend to normally have achy feet for the rest of the day after long runs, but surprisingly they felt great after last weekend’s 17-miler! I say ‘surprisingly’ because I especially have more soreness after wearing relatively new shoes, and this pair (which I only used for a week before Saturday) left my feet feeling recovered rather than wasted as usual. Since the best experience I had with the 361 Degress Meraki 2 was during my long run, and that’s the run that wears out my shoes the quickest, I think I will stick to making this pair my long run pair. The technology is made to last, and what I was using before gave me only a couple of months of use, so you can bet I won’t be going back to anything else! If you are looking for a shoe that gives you stability, cushioning, speed, and a lightweight feel, these are for you! Try them out, and if you don’t like them, you can blame me and then return them for free with Zappos! Happy Running!

Running After a Race: The Reverse Taper

October 16, 2019 Stephanie Pi

After several months of dedicated training, race day finally arrives and it is time to showcase all of that hard effort by running 26.2 miles. You finish the race, refuel with the goodies provided at the finish line, and feel accomplished. But now what? Whether you have an amazing race and set a personal record or have a disappointing one, your body goes through the same workload. The biggest mistake most marathoners make is not giving their bodies enough recovery time after the grueling training months and a demanding race.

After getting used to running most days of the week, or everyday for some, it is not the easiest task to take time off. It ends up being unenjoyably miserable and creates a sense of not feeling like oneself even after just a few days. If you had an amazing race and set a PR, you will feel anxious to continue the streak and get back on the training wheel as soon as possible. On the opposite spectrum, if the race did not go so well, you may feel like you need to start harder training right away, or worse—feel like you don’t deserve much time off. But this break is a very important step to improve performance for the next race.

Why Do I Need Such a Long Break?

The marathon and all of those hard training sessions damage the body in so many ways. Of course, if you trained properly, gradually increasing mileage over time, taking rest days as they should be, and fueling properly, the damage to the body is reversible and not detrimental. You do not have to be an elite athlete training 100+ miles per week to get this damage. Since most plans go up to twenty miles at the most training for the marathon, the extra six miles completed at the race, with most likely faster paces, is enough to damage the body just on race day alone.

Muscle Damage

The most obvious damage is done to the muscles. The significant amount of inflammation accumulated in the body after hard training runs and races is a normal process. The temporary inflammatory response to training is necessary in order to improve different fitness components such as strength, stamina, and VO2 max, but only if proper recovery is included in the mix. If you do not let your body recover effectively after a hard workout, then the next hard workout will only pile on more inflammation. Eventually, this stacking on of inflammation will turn into chronic inflammation and lead to injury. The key is to recover properly from every hard workout, especially the hardest workout in the entire plan—race day.

Cellular Damage

There may be times where you run a race, and do not even feel sore afterwards. This is probably the most dangerous time because it will be more likely that you will return to harder running too quickly. Although one may not feel sore or fatigued following a race, it is important to note that the race still induced muscle damage. Creatinine kinase (CK) is a substance that is measured in the blood that indicates skeletal muscle and cardiac damage. Increases in CK in the blood are usually brought on by intense or prolonged exercise, especially in the case of eccentric-type exercise, such as running downhill. Some studies show that this increase can last 3-4 days post-race, while others show it can take longer than seven days to bring these levels back to normal. Given this information, it is important to make sure to not judge your recovery time on how sore you are from your race.

Immune Suppression

Yet another reason a good break after racing is recommended is the impact of hard training on the immune system. The tissue damage that occurs during training and racing leads to the production of cytokines, which are basically substances secreted by the immune system that affect other cells in the body. This development of cytokines then increases the lymphocytes responsible for suppressing immunity. This process is what makes athletes, especially endurance athletes, more susceptible to infections. Although you may not get sick right after racing, this bodily response to the months of hard marathon training will increase your risk of getting sick and having to put a break on your training plan later down the line.

Reverse Taper

A good method to determine your plan to returning back to running after racing is to simply take your taper plan from before your race and reverse it. If your training plan called for a two week taper, then the reverse taper would also be two weeks in length. The few days leading up to your race were mostly easy, short runs, so the first few days back to running should be the same. A few speed sessions fall within these two weeks as well, but overall the mileage is much lower than peak mileage. The third week after the race is finally a good time to start weaning back into the type of running you were doing before. Of course if you follow this approach and your taper was longer, say three weeks, then this plan will take three full weeks until you are back to your prior training level.

It is a good idea to include some light strength training by week two to slowly begin getting your muscles used to exercising. It is important to keep these strengthening exercises similar to what you were doing before. Flexibility exercises and massage/foam rolling should begin as soon as possible to help keep sore and tight muscles flexible and circulated.

You Won’t Lose Fitness

During the reverse taper, runners feel they will lose fitness and get out of shape. There are several studies out there concluding that there is a minimal drop in fitness levels within the first couple of weeks of inactivity. VO2 max is a main indicator of fitness in athletes. It is the measure of the maximum amount of oxygen one is able to utilize during intense exercise. Within the first week of inactivity, there is an insignificant drop in VO2 max (up to 3%), and it will go as high as a 6% drop after two weeks. This is for athletes who decide to take the weeks off completely, instead of incorporating easy runs and other cross-training. Therefore, the drop is even less for those who get back into those easy runs within the first few days as explained above.

The reverse taper is an excellent strategy to use when recovering from a marathon. It lets you continue your running while giving you ample time to rest and incorporate other recovery methods such as massage and cross-training. Not planning adequate time after racing will only lead to overtraining syndrome and a higher risk of injury. It is important to listen to your body during these few weeks post-race and gradually increase mileage. A proper break from intense training will only lead to better performance in your next race!

Sources

Hikida RS, Staron RS, Hagerman FC, Sherman WM, Costill DL, Muscle Fiber Necrosis Associated with Human Marathon Runners, Journal, Oct 16, 2019

Marianne F. Baird, * Scott M. Graham, Julien S. Baker, and Gordon F. Bickerstaff, Creatine-Kinase- and Exercise-Related Muscle Damage Implications for Muscle Performance and Recovery, Journal, Oct 16, 2019

Lakier Smith L., Overtraining, Excessive Exercise, and Altered Immunity: Is This a T Helper-1 Versus T Helper-2 Lymphocyte Response?, Journal, Oct 16, 2019

Faster on Race Day Than During Training? Here's Why

October 14, 2019 Stephanie Pi

If you are a long time regular distance runner, meaning you have had quite a few training blocks, you are probably familiar with that not-so-good feeling of never really hitting your goal pace during training runs. It is on all of the training plans: “Run at goal pace for X miles”. Some long runs call for “run the last 10 miles at goal pace”. To be honest, most runners have a hard time running even half of their long runs anywhere near their goal pace, but then manage to do it on race day THE ENTIRE TIME. The distressing feat trying to accomplish those fast paces in training runs can really mess with a runner’s mind. You may end up feeling like you have to change your goal, if not it is going to be unachievable.

Many factors go into the faster race paces. The body is tapered and rested, fueling has been on point for several days leading up to the race, there are other runners around to compete against, and adrenaline is rushing. It sounds like it makes sense, but how do all of those factors really translate into faster paces? Some of it is physiological and others are mostly mental reactions to racing.

Taper

The point of the taper period, which is usually between one and three weeks long, is to give the body the rest it needs to feel fresh for race day. The months and months of training build up physical and mental stress and loads of fatigue on the legs. Throughout those months, we perform long runs and speed sessions on tired and sore legs, which is probably one reason why hitting paces during training is tough. When you gradually decrease mileage and intensity throughout the taper period, the legs are rested and feel light and strong come race morning. It is true that training hard on tired legs is a good method to build endurance and strength, but it also helps us enjoy how our legs feel at the start line of races—fresh and rested!

Proper Fueling

We are supposed to be properly fueling throughout our entire training program, but it is never really perfect. Our nutrition is one aspect we should definitely be focusing on during race week. Eating enough carbs every day, hydrating well, and timing our meals around our workouts are a few things we get right leading up to the race. The carb loading and proper pre-race fueling truly help us run stronger compared to the training runs where we may not eat enough or maybe eat too much of the wrong things. Mid-race hydration is also another advantage to our faster paces as aid stations are evenly spaced out. During long training runs, most runners plan their hydration around water fountains that they may or may not pass, or skip fueling altogether.

Adrenaline

The body naturally releases this helpful hormone during times of excitement, stress, or fear. Adrenaline is the reason we feel extra energetic when we were just feeling tired. It also heightens our senses, which helps us concentrate on how we feel during the entire race. This spike in energy during racing may also be the reason why we are better able to tolerate pain than when we are training. When our legs feel extremely tight or we are getting that old twinge in the hamstring during a training run, we will most likely stop running or slow our pace to protect our bodies. Many runners will be able to run through these aches and pains and maintain their top speeds during racing. It is not encouraged, though, to run through any new or sharp pains, especially if they are negatively impacting your form.

These reasons combined with the fact that there are several other runners around us working towards similar goals are what push us to our limits. Studies have been conducted on the effects of training and racing in a group, and have shown that performance is positively impacted by this single factor. It makes sense to train in a group to reap these benefits every time we run, but even if you are a solo runner, this addition on race day is a bonus.

Besides having an extra jolt of energy on race day, competition, good nutrition, and rested legs, the months of cumulated training is the top reason we can do what we do on race day. Some runners focus on hitting specific workouts to decide if they can perform at their goal pace on race day, but the reality is that it is not because of those specific workouts. It is all of our training runs—the good and the bad ones together that make us strong and ready for a PR. And all runners will have a time where they just have an “off day” on race morning. And that is okay in the world of running. There is always another race.

Sources

Laura D. Wandner, M.S., Cindy D. Scipio, Ph.D., Adam T. Hirsh, Ph.D., Calia A. Torres, B.S., and Michael E. Robinson, Ph.D., The Perception Of Pain In Others: How Gender, Race, And Age Influence Pain Expectations, Journal, Oct 14, 2019.

Taper Time: How to Train, Eat, and Rest the Right Way

October 9, 2019 Stephanie Pi

There is a reason why runners call this time of the season the “taper crazies”. It simply makes most of us go nuts because we can’t tell if we are running too little or too much, eating enough, resting enough, and we are so nervous for race day that we end up not sleeping enough. This only makes us even more crazy, since sleep is vital at this time! We are officially closing in on the first of the Fall marathons— with Chicago up next on October 13th. It’s an exciting time for some big races, but it’s important to stay strict with your taper approach in the midst of the excitement.

How Much Should I Be Running?

No matter what you feel your body is capable of, the amount of fitness gains that can be made during the last 2-3 weeks before a race are slim to none. All the work has been done at this point. The strategy I use for myself and my athletes is a full two-week taper approach where mileage and intensity is cut down gradually. By two weeks out of race day, a 25% cut in overall mileage is ideal to get the legs to start resting. Lowering intensity will naturally come from the drop in mileage, as you shouldn’t completely eliminate these workouts at this time. Instead, cut back a few reps from your track session and a few miles off of your tempo run. Keeping up with post-run strides continues to be important as this keeps good strength in the legs and helps maintain proper form.

The week before the race, mileage should be cut by 50%, with additional time spent utilizing recovery tactics. The very last speed session should be completed by Tuesday or Wednesday (at the latest), in order to get the legs rested. It's just fine to add in a few sets of strides after your easy runs later in the week, but the intense, longer workouts should be kept to a minimum on race week. It is also important to keep pace no faster than goal race pace for your speed sessions this week. The majority of mileage should be at a comfortable, easy pace and decrease each day. An easy shakeout run scheduled one or two days before the race will help keep the legs loose and well-circulated.

What/How Much Should I Eat?

You should eat exactly the same as you always eat! The worst thing to do is to try to add in different kinds of food or drastically increase carbs to “carb load” and then be sick to your stomach on race morning. The most important thing to do is eat the foods you are used to. It can be tough when traveling for races, so choose menu items at restaurants carefully and as close to your usual diet as possible. Some runners opt to bring their own snacks along when they travel, which is especially good for race morning. It is not that hard to travel with a bag of bagels, single serving packets of peanut butter, granola bars, and gels.

Along with good and adequate nutrition, it is important to keep yourself from getting sick. The extra nerves and excitement add additional stress to the body, and since you are just coming off of the most intense part of your training, your immune system is a bit weaker. The easiest way to help prevent any illness is to stay hydrated. Drinking lots of water helps to flush out any toxins and bacteria in the body that can lead to catching a cold. You may also want to add in some extra vitamin C, zinc, and glutamine to keep your immune system as strong as possible.

What Else Can I Do to Make Sure My Body is Rested Enough?

We hear the word “recovery” and we think we are doing it right, but there is more to it than lowering mileage. This concept MUST be emphasized during the last two weeks before a race. The most important part of your recovery plans should consist of extra sleep. A good idea is to start getting to bed 10-15 minutes earlier every night starting at 10 to 14 days out from race day. It’s normal (and OKAY) to not sleep well the night before the race, which is when most people are nervous and anxious, but you want to get in the extra ZzZs for several days leading up to the big day. Down time throughout each day is another good way to recover. Since you are running and strength training less, you’ll have some extra time to fit in laying around with your legs elevated. Although massage is not a permanent fix for tight and sore muscles, it helps to get a couple of sessions during your taper period for the benefit of stress-relief and decreasing lactic acid in the body.

THE DAY BEFORE

Some runners make the mistake of laying around TOO much the day before a big race. Although resting should be emphasized, you can end up doing much more than you need, and risk being all stiff come race morning. This is why it is recommended to do a shakeout run—an easy 20-30 minutes of running at a slow, recovery pace. This will keep your legs loose. Throughout the day, add in a little bit of walking and stretching in between periods of relaxing and elevating your legs. Some runners opt for visiting the expo and other race event venues the day before. If you decide to do this, try to avoid walking and standing around for hours at a time. You want to save as much energy as possible for the race!

Following these guidelines during your taper period will help you be as prepared as possible for the big day. The key is to get a handle on the things you can control—your nutrition and hydration, resting your mind and body, and get your gear in place. Try not to worry about the factors that are outside of your control—such as bad weather. Keep your mind focused on staying smart and celebrating your hard work, and race day will most likely be a great day!

READY, SET, GO... Miami Marathon Training in Full Swing

September 23, 2019 Stephanie Pi

Here goes another marathon training season! I am already looking forward to my next full marathon—Miami Marathon in February 2020. My 20-week cycle starts today and I am fully prepared for what these next five months will bring! I use a longer training cycle than most because I am a high mileage runner, so I like to have more time to get to 100+ mile weeks. I make sure to stick to no more than a 10% increase each week, with a few lower mileage weeks in the mix. So far, throughout the summer, I’ve kept my mileage around 65 on average, but have had a more unstructured program. I’ve basically kept most runs easy, with some hills sprints every week or so, and some tempo miles when I’ve had to use the treadmill. Now the fun part begins—STRUCTURE!

My Plan

The difference between the on and off-season for me is not only the fact that I run more in the on-season, but I also eat a little better, stay more on top of my supplements, switch up my strength training to more calisthenics and body-weight exercises, and recover a whole lot more! For the next couple of months, my running program will look a little like this:

Monday: AM: Tempo + hill repeats

PM: upper body + core workout

Tuesday: AM: Easy/recovery run

PM: Easy run

Wednesday: AM: Medium long run

PM: leg + core workout

Thursday: AM: Easy/recovery run

PM: Easy run

Friday: track workout + leg/core workout

Saturday: long run

Sunday: optional recovery run or other cross-training

I’ll increase my mileage for some of the easy runs and the long run of course. After a couple of months, my tempo and track days will get longer as well.

Nutrition

No matter the time of the year, my diet looks pretty much the same. I eat relatively healthy overall, limiting “crap” food throughout the workweek and try to stick with one “cheat meal” on the weekends. I don’t stress about having a strict diet—I actually worry I am not eating enough sometimes! The biggest difference I make during marathon training is increasing my calories...if I were to count, this would probably be around 3000 calories per day. I focus on eating high-carb and protein, and moderate fats, making sure at least 85% of what I eat on a weekly basis is “quality” foods. Here is a sample of what I generally eat in a day:

Pre-run: Either a clif bar or Maurten 160 or 320 drink (bagel with PB before long runs)

Post-run/breakfast: Smoothie with protein, cherry juice, beta alanine, beetroot powder, banana, berries, and chia seeds OR oatmeal

Lunch: Eggs & toast, sandwich with turkey or tuna, or oatmeal if I didn’t have it for breakfast

Snack/pre-workout: granola bar

Post-workout: protein shake

Dinner: lean meat/fish/chicken with veggies and rice/potatoes/pasta (usually 2 servings)

Dessert: Either cookie dough or Justin’s Peanut/Almond Butter Cups

Supplements

I am good about taking my regular vitamins throughout the year, but try to be more strict about this during training, along with some additions. My daily dose of vitamins year-round includes: vitamin C, zinc, magnesium, fish oil, calcium, and iron. During training season I add in glutamine post-workout and beta alanine twice a day, evenly spaced out. Glutamine is great for keeping the immune system healthy and recovering the body. Beta-Alanine is used to help reduce lactic acid accumulation, which means less muscle fatigue. I’ll add in a blog post soon about these supplements!

Recovery

This is my hardest part! Sleep should be a top priority if you want to run well, but it’s the biggest challenge I have. I am a light sleeper so just about any noise, movement, or light wakes me up. I also have a hard time falling asleep. I take melatonin when I remember, so that helps some, but my goal this cycle is to gradually start getting to bed earlier so I can have a little more sleeping time! I have been using the ResMed S+ sleep monitor and it has helped so much! I track my sleeping patterns, so I am able to pinpoint what is most likely causing my poor sleep. My other recovery tactics are little things I do throughout the day like rest with my legs elevated every couple of hours and use my Normatec Recovery boots one hour per day. This truly helps prevent swelling in my calves and feet and keeps my soreness to a minimum every day! They are pricey, but worth it! Here is a less expensive brand you can try.

I am hoping for a smooth ride from here until February. I will be documenting as much as I can, which will not only help so many of my readers with their plans and motivation, but it keeps me accountable as well! I will keep everyone posted if I decide to add in a race or two this Fall as part of my training. I’m thinking about joining in on the Turkey Trot fun and race my first ever 5k and maybe squeeze in a half marathon in December. We’ll see! Stay tuned.

Running with IBS

August 26, 2019 Stephanie Pi

Stomach problems are a common complaint among runners. It only makes sense since our intestines are jumping up and down for a long period of time, sometimes for hours. Unfortunately a more serious intestinal issue affects a smaller percentage of runners and can interfere with daily training and racing. Irritable Bowl Syndrome, or IBS, is poorly understood and does not have a specific diet or medication that can cure it. This can be extremely frustrating for runners since the symptoms can get in the way of performance. The best thing one can do is to learn how to control the symptoms, but this is highly individualized.

Causes & Symptoms

The actual cause of IBS is unknown and experiences can vary from person to person. It is important for runners, and anyone else living with this condition, to understand what triggers their own symptoms and alter their lifestyle based on those factors. IBS can cause stomach and bowel sensitivity, gas, bloating, cramping, constipation, and difficulty controlling bowel movements. It is shown that different foods and psychological disturbances such as anxiety or a stressful event can cause these symptoms to heighten.

Does Running Make Things Worse?

Unfortunately yes, it does, but not in every case. If what is causing your symptoms is stress, then running can actually make it better. Studies show that exercise is a key method to relieving stress. If your IBS causes constipation rather than diarrhea, then running can also help by relaxing the intestines and promoting more regular bowel movements. For those suffering from the opposite symptoms, running will usually make it worse and cause you to have to stop mid-run for a toilet break. During exercise, especially at a higher intensity, such as running, the blood is circulated to the muscles and away from the intestines. This lack of oxygen in the area is the cause of cramping.

Controlling Symptoms

As mentioned above, runners should first figure out what triggers their symptoms if they want to be able to run without worry. A proper diet has been shown to be a critical method for controlling symptoms, but requires a great deal of trial and error. Some foods that have been shown to exacerbate symptoms are refined and processed foods (since they require more work for the body to break down), high fiber foods, dairy products, and beverages with caffeine (I know, coffee is a must for so many of us morning runners!).

It is best to not go into a complete diet overhaul and eliminate everything. You may only have one food group that your IBS is sensitive to so avoiding everything is unnecessary. The number one place to start is by eliminating one food at a time and tracking your intake and body responses with a food diary. Cutting out dairy as a first option has been shown to have positive results in controlling symptoms. This food group is not digested very well in general in any body, so when combined with lactic acid buildup during exercise, it can disrupt the stomach for most people anyway, so it’s an even worse situation for those who suffer from IBS.

Tips for Easing Symptoms

· Never introduce a new food/food group right before a race! Practice keeping a steady diet for at least 1-2 weeks before the event.

· Stick with natural mid-run fuel. Gels and sports drinks can be highly concentrated and if you do not have enough water after taking them, it can cause bloating and cramping soon after.

· Dehydration causes nausea in general so staying hydrated before, during, and after runs is important. The best approach is to practice being hydrated ALL THE TIME.

· Avoid foods high in protein and fat before running. Actually, it is best to give at least 2 hours for a meal/snack to digest before heading out.

· Research shows that symptoms are not only worse just after a meal, but in the morning hours as well. Opting to run later in the day may be ideal, but most races are scheduled in the early AM, so morning runs are beneficial to train the body for race day.

Once you have an idea of what your triggers are, training will be much more comfortable. For those of you who race, be careful with the “carb-loading” leading up to the event. Instead of taking in a large amount of carbs the couple of days leading to a race, it is best to start the loading about a week before and spread the quantity over the day. It may take much more time out of your schedule and weeks or even months to really figure out what is causing your symptoms, but in order to train comfortably with IBS and avoid taking medications, which are usually antidepressants, this trial and error process is worth it.

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