sportsfanIQ

Why is it that some days a mile can seem daunting after taking just a few strides?  Yet during others your legs feel like pure iron, your stamina tank appears bottomless and you seem to invoke the spirit of Forrest Gump?

I recently had one of those perfect runs.  Like the unforgettable vacation you always strive to recreate, I setout to deconstruct the factors contributing to my run with the hopes of discovering the optimal, fundamental conditions that led to my quintessentially perfect performance.

Through my self-reflections I’ve identified 5 key elements: sleep, diet, time of day, weather and rest. And rather than merely speculate that these factors played a significant role in helping me achieve my ideal running state, I sought some evidence to support my hunches.

Sleep.  Although I had every intention of waking up with the alarm at 7:30 AM to run with the Elysienettes, I smartly and decisively shut the alarm at 4:30 AM after suffering from a restless night’s sleep.  Even though waking up to my unknowing husband anxiously declaring, “It’s 8:15 AM, babe!” wasn’t the most harmonious way to arise, at least I was able to clock 8-hours of sleep. 

Turns out, those extra 45 minutes may have had a significant impact on my endurance.  According to a recent study published in the European Journal of Applied Physiology, one night of sleep deprivation was found to decrease endurance performance.

Diet.  Earlier that morning I fueled up on two poached eggs and a multigrain English muffin – a healthy combination of complex carbohydrates and protein.  Countless reports suggest that proper diet is one of the key components of running and must include: carbohydrates - which turn to glycogen and serves as the primary energy source for our muscles, protein to build and repair our body tissue, and water for obvious reasons.  

Just how much of the primary food groups should runners consume?  Mindy Solkin, a certified USATF coach recommends a diet comprised of 60% carbohydrates, 15% protein and 25% fat. 

Time of Day.  I’ve always known I’m not a morning person.  All night-before-resolutions to “run before work” have resulted in my resetting the alarm just to get that extra hour of sleep.  Rather than continue to set these unrealistic expectations, I’ve embraced my nocturnal tendencies and decided to run most nights after work.  Still, my energy levels often feel depleted by 7 PM.

Then there’s Saturdays, early-afternoon.  After a solid 8-hours sleep and gradual awakening, I can feel the energy bursting within me, and with ADHD-like vigor I begin bouncing off the walls of our 500 sq. ft. apartment.

Not surprisingly, this is also when I’ve experienced my strongest running performances. Evidence suggests that our body temperature peaks in the mid- to late-afternoon, which results in easier running and increased lung capacity. 

But not everyone is best suited for this time of day. Nick Morgan, a Running Times contributor, indicated, “A more likely explanation is a perfectly natural phenomenon known as circadian rhythms. These are small fluctuations in the performance of bodily functions on a 24-hour basis.”   

Weather.  For anyone who’s ran in the 90 degree heat or pouring rain, it’s clear the weather can dictate how we perform. During my “perfect run”, the weather was cloudy and 71 degrees with a cool breeze coming off the water and pre-storm-like ions buzzing in the air around me.  Needless to the say, the conditions were ideal.

Interestingly, these temperatures could even be considered high.  According to Dr. Andrew Schneider, “the perfect running temperature has been scientifically debated to be somewhere around 50-54 degrees. Most people begin to slow after 55 degrees and can really "hit the wall" if the temperature rises above 65 degrees while racing.”

Rest.  One thing is indisputable: our bodies need rest days in between training runs to improve performance and reduce the likelihood of overtraining and injury.  How “rest” is defined, however, is debatable.

For me, I’ve incorporated a full rest day (i.e. doing NOTHING) on Fridays to prepare myself for long runs on Saturdays.  But for others, rest may imply cross training exercises including biking, swimming or stretching. Hal Higdon, author of Marathon: The Ultimate Training Guide (and my all time idol) reiterates the importance of rest throughout his book and encourages runners to avoid all activity on designated rest days.  Depending on your running abilities and training goals, rest days range from 1-2 days per week.

Incorporating these ingredients to create the “perfect run” requires discipline and determination.  Whether I’ll ever get back to that state of running euphoria is beyond me at this point.  What’s in front of me is being prepared when the moment comes.

After competing in last Saturday’s local 5k – an event to raise money for the Hoboken Catholic Academy – and being dusted by my non-runner husband who’s MAYBE run a total of 12 miles during the past year, I had an epiphany.

What was intended to be an easy, enjoyable run with family morphed into a heart-racing, mental challenge.  As my husband, his cousin and I crossed the starting line amid the mass of runners, we set a slow pace and chatted easily while running along Hoboken’s waterfront.  Then, suddenly, the competitive juices overcame us and we decided to pick up the pace.  At the midway point (1.5 miles), my husband pulled ahead and I angrily fixated on his back and tried desperately to catch him.

Despite my rage-fueled speed, the distance between us continued to grow.  Glancing at my watch, then, I realized it was possible for me to meet my goal of finishing in 27 minutes (8:43mm), a seemingly realistic milestone since I finished the 15k averaging an 8:59mm and this was a third of the distance. So rather than continue to expend my energy on chasing my husband, I decided to draw upon this intrinsic motivator and focus on achieving my personal goal.

In the end, I finished in 27:28 and learned that it’s not about racing those around me. Rather, running is an individual sport and requires you to strive for personal records irrespective of those running ahead of us.

Besides, I ended up running an 8:48mm and, compared to my 15k pace, actually beat myself.

Recently I've found it difficult to muster the motivation to run, and even missed my Tuesday workout with Achilles (for those of you who haven't been following, read my previous entry, Running with a Cause). Instead, I worked late.

As the days of idleness continued, I was plunged into a downward spiral of maladaptive thoughts and behaviors that included unrelenting pizza cravings, overeating, depressive symptoms, self-loathing, displaced anger and endless excuses. It's remarkable how quickly one bad decision can set you on a trajectory of self-destruction.

Just yesterday morning, as my task-list mounted, I was about to skip my planned run to "get a few more things done." Recognizing my internal rationalization, I knew that I was now falling into an inescapable rut that would only result in further despair.

I realized, finally, that I was just another endorphin junkie, suffering from a runner's withdrawal. Rather than continue to endure the punishing detox causing my dejected mood, starchy self-medications and self-imposed guilt, I decided to listen to my nurturing inner voice, freed from polluting defenses, telling me what I needed to do.

So I tightened my laces, set my playlist to Ani and hit the sidewalk. As I strode along the Hoboken waterfront, I began to relax and smiled to myself as I felt the endorphins rush through me. And just like that I was elevated, transcending all of the murky darkness that had enveloped me just moments earlier.

Sometimes we have to be our own barometers, willing to engage in introspection and gauge the rising pressure that may be causing an internal storm.  Once measured, we all need healthy ways to cope with this heaviness.  Me, I'm an endorphin seeker.

Today I confronted my latest hurdle: training in hot and humid weather.

As the thermometer rose above 80 degrees yesterday, I cancelled my planned 8-mile run and naively declared that I need not endure punishing long runs in unfavorable temperatures.  Instead, I enjoyed an indulgent lunch with a friend. 

That was until I realized that 82 in May is soothing compared to a sun-drenched August; a time when I'll be logging the most weekly miles to date.  With this epiphony in mind, I set out to condition in the heat. 

One of the benefits of urban living is the endless rows of four and five-story buildings that eclipse the sun and offer shade on one side of the street. Clinging to that side, I made it through my first 1.5 miles rather painlessly.  Then I reached the northern perimeter of town, however, and entered a roughly mile-long stretch of undeveloped openness.

Having just returned from three days of Puerto Rico sun, I was crisply cooked, and my glistening sweat seemed to baste me like a Thanksgiving Day turkey.  Meanwhile, the two cups of coffee I drank before embarking on this torture left me palpitating and thirsty.  As ridiculous as those water belts looked to me before, I now desperately wanted to invest in one.

At mile 2.5 I reached the waterfront, and received some relief from the breeze coming across the Hudson.  I smiled admiringly at the other brave runners passing by and noticed they did not appear to be struggling.  Not at all.  Recognizing my slow pace, I suppressed my competitiveness, ignored the countless runners speeding past me, and sang along to Kings of Leon.

Mile 4: why does the blistering sun invite every chest-pressed, back-waxed, Jersey Shore bound male to run shirtless?  This is not the beach; rather, an urban space.  Cover it.  Perhaps I'm displacing my jealously over this gender-specific right.

In the end, I clocked a mere 4.9 miles and grasped the long, hot road ahead of me.  Even though I'm conditioned to run the distance of a half marathon (13.1 miles), for me, it's like starting from the beginning when running in the heat. Good thing I still have six months to go. 

Looking ahead, my goal is to start pounding the pavement before the sun reaches it's highest point.  That, and buy one of those not-so-silly water belts.

Distance:  4.94 miles          Pace:  6.36 mph          Time:  46:37

On Wednesday, April 7th, the lottery winners were announced for this year's ING New York City Marathon, and well, I was not one of them.  Fear not, this undaunted runner found a more civic-minded way to gain entry - by raising money for charity.

I discovered Achilles a few years ago when I toyed with the idea of running the marathon, but failed to actually follow through with my lofty ambitions.  Since then, I've always intended to volunteer with Achilles - a non-profit organization that helps disabled athletes participate in mainstream athletics - but my good intentions never manifested into anything beyond just that, good intentions.

On Tuesday nights, volunteers meet in Central Park to serve as guides and workout partners for disabled athletes training for upcoming events.  So this past March, I finally began volunteering and felt nothing short of profound inspiration.  During a recent workout I was besieged by fear that I will never endure 26.2 miles (a run north of 4.5 hours), and confessed this to my workout partner and Achilles member, Ben.  He, having completed the marathon last year on his prosthetic leg, assured me that I would be fine -- I had both of my legs.  And after failing to serve as an adequate guide for a blind athlete running an 8mm pace, I realized that these athletes inspire me in ways I cannot possibly reciprocate.  Who's really helping who?

While volunteering with Achilles, I've received some healthy lessons (like the one referenced above) on gratefulness and dauntless persistence.  For me, I simply decided to run a marathon and set out on my two feet to take in the sights during my training runs. But for the athletes in Achilles that I've had the fortune of running alongside, they are running in total darkness or with missing limbs. 

To help bring a sense of hope and personal achievement to disabled athletes, my goal is to not only compete in the marathon, but also to raise $2500 for Achilles.  You can play a part in empowering these athletes and pushing me to the starting line by making a donation here.