Extra Sleep May Be a Good Idea Before Race Day

Speed during 282-foot sprints improved significantly from 16.2 seconds at baseline to 15.5 seconds after sleep extension, and shooting accuracy increased significantly by nine percent on both free throws and three-point field goals. Subjects also reported improved overall ratings of physical and mental well-being during practices and games   -Athletic performance improves with extended sleep: Stanford study’s new evidence



MY COMMENT:  How many times have you gone into a race with less than optimal sleep?  This basketball study suggests improved athletic performance when players averaged 8.5 hours of sleep compared to <7 hours at baseline. 

Authors suggest:

Prioritize sleep as a part of your regular training regimen.


* Extend nightly sleep for several weeks to reduce your sleep debt before competition.

* Maintain a low sleep debt by obtaining a sufficient amount of nightly sleep (seven to nine hours for adults, nine or more hours for teens and young adults).

* Keep a regular sleep-wake schedule, going to bed and waking up at the same times every day.

* Take brief 20-30 minute naps to obtain additional sleep during the day, especially if drowsy.

Sleep is Part of the Running Performance Equation

Besides genetics, what are the factors that can impact your running? Long runs, speed work, recovery, nutrition, and who knows what else. What about sleep?

According to this article published in New York Times artcle by Gina Kolata, nobody seems to know for sure the impact of sleep deprivation on endurance. Or for that matter, the impact hard training has on the ability to sleep.

"Deena Kastor, who won the London Marathon last year and set an American record, said she sleeps 10 hours at night and takes a two-hour nap every afternoon. Steven Spence, a marathoner who won a bronze medal at the 1991 world championships in Tokyo, had the same sleep habits when he was training."

“I would be sleeping about half of my life,” Mr. Spence said.

The bottom line for advice for anybody, regardless of how much you run, would be to obstain from alcohol, caffeine, or energy drinks. Let's assume you don't use nicotine!

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Are you getting enough quality sleep? Zeo Personal Sleep Coach provides feedback on how long it took you to go sleep, how long you slept, and how much quality REM sleep you got.

Check it all out and more at dailyburn.com

Ryan Hall Withdraws From Chicago

Week after week I felt my overall energy and strength to be able to run the long tempo runs and long runs, which are so important to marathon training, gradually deteriorate. In an effort to restore my body I tried everything from nutritional supplements to acupuncture, yet nothing seemed to help. I tried resting from training for three days and I tried cutting all my afternoon runs until a couple of days ago, at which time it was clear that I was out of time and the only solution would be complete rest, which is why I am not going to race again until 2011. I am going to take a good break and then begin a much more gradual training cycle as I begin preparations for a spring marathon -Ryan Hall (Why I Decided To Not Run Chicago)

Besides the obvious (blood test to check for anemia other abnormalities) what should Hall do?

I found this interesting article Overtraining Effects On Performance: If you want to prevent staleness and overtraining, keep a record of your quality of sleep and levels of fatigue! that identifies poor sleep as a leading indicator.

From a personal perspective, I was running well a couple of years ago with a 2:55 at the 2008 Seattle Marathon and again in March 2009 at Napa Valley (see splits here). At the time I was only doing 17 mile long runs, and felt that I might improve if I got that up to 19 or 20. The problem was the longer run led to a longer recovery, and I ended up in a state similar to what Hall is describing. Looking back, I also underestimated the importance of sleep (I had my share of bad nights living upstairs in an adult family home).

Unless Hall is absolutely zapped, my recipe for recovery would be to come down from altitude for a month and just run comfortably as he feels and add some cross training until he snaps out of it. I'm not a believer in extended lay-offs because to do so requires a build-up, and those are never fun. Just my opinion, but I think that's the hard way to do it.

Here is more good insight on overtraining from Owen Anderson (I wondered whatever happend to him!) at educatedrunner.com.

Friday, Aug 13 Workout

am: 4 mile bike to work (Lightening storm last night kept Sumo up - and me- most of the night so I had to sleep in)

pm: 3 mile jog, then 2 x 1 mile with 5 minutes recovery 5:56 and 5:58. Clearly I am NOT in sub 18 min shape beacause this was hard!

OK what's going on? I've run a few 800 meter interval workouts around 6 min/mile pace and a 18:26 5K last month. Then suddenly I take off my shoes and cruise a relatively easy 4 mile tempo in 26:40 (6:40 pace) on artificial turf. By comparison, I've done a couple of 5 milers around 7 min pace and it was hard! Then Tues I ran barefoot on the grass 17:47 for 5K. Am I really 20 seconds per mile faster running barefoot?

I have to go back to the track next week just to verify what's going on- does running barefoot make that much difference or was my normally reliable GPS that far off?

Steve Magness Hired by NIKE

Steve Magness, who ran 4:01 for the mile as a high school senior, probably dreamed of getting a NIKE contract one day. But never in his wildest dreams did he expect to get one as an employee, and not a runner.

Magness, who has a degree in Exercise Science, maintains a Science of Running blog and occasionally publishes in Running Times, received an unexpected phone call from Alberto Salazar, who just happened to need an assistant and liked what he'd seen from Magness. “I’ll tell (Magness) this is what I’m doing, and he can look at it and give me the scientific basis for it,” Salazar said.

Magness will also be assigned with tracking the daily data from the runners in Salazar’s group and analyzing every aspect of training, diet, sleep, etc.

And he can also be where Salazar isn’t, so that when athletes fly in different directions for races fewer of those trips will be made alone.

So before he knew it, Magness was on a plane accompanying NIKE runner Galen Rupp to Germany. -trackfocus.com


MY COMMENT: I think this is a good investment by NIKE, and probably cheaper than the Cyrotherapy Space Cabin they purchased last fall. In case you didn't know, Salazar has cardiac disease, high blood pressure, and who knows what else going on, so Magness can take some of the pressure off during peak racing season.

Race a Mile Every Day and Get Faster!

I actually did this approach starting in 2004... I traveled to New Zealand and spent some time in a small village doing some missionary work... having a track background I would train in the village and wanted to start something new, a revolution. My results were so astounding, I really didn't need to spread the word. Besides, everyone is different and what I did may not work for you. What did I do? I decided for a year, every morning early before the sun was to rise... I would jog 800m and then do some basic drills and stretches. Then I ran 1 mile all out (I have to finish) I'm not sprinting the damn 100m's I'm running all out to where my quarters are pushing my limits. I would cool down 800m and stretch... I did this 7 days a week... my recovery was much needed sleep and eating healthy... extremely healthy. I ran a 5:07 in highschool track... but starting this plan I was around 5:55 due to being out of shape... but after a year of this plan. I ran a 4:28 mile. Isn't this awesome? Running is not that complicated... people like to separate themselves in their workout plans, this gives individualism in a small aspect of life... which all life includes individualism. The basics of running: run your body into shape, run your body into the ground, train your body like a machiene, go all out.

Interesting thread at letsrun.com from a guy pledging to run an all out mile until he drops!  This was one of the more interesting posts.  Read more: http://www.letsrun.com/forum/flat_read.php?thread=4825465&page=3#ixzz27yWpWCHg.

6 x 800 Intervals

I felt flat today, testament to the fact that you won't run your best interval workout every time out. You can see that today I peaked at #3 and could run no faster after that. I even used a 2 min recovery today- 90 sec. on Aug 6.

Factors to consider are always lack of sufficient recovery from previous workouts and dehydration. Also for me, poor sleep is a distinct possibility. Not a bad idea to weigh yourself before these workouts to see if weight correlates to good or bad days. Looking at my times, I cannot complain- no worse than before, but down the road I'll eventually be looking for a breakthrough on this workout.

Aug 21.....Aug 6.....Apr 16

2:57.......2:57......2:58
2:55.......2:56......2:57
2:53.......2:54......2:56
2:54.......2:54......2:55
2:54.......2:51......2:54
2:55..................2:54

Training Update: Thurs Jan 1

New Years Day! pm: 2 miles with Sumo, then 3 miles, 2 x 10 minute tempo runs with 5 minutes rest. Approx 1.5 miles in 10 min., then back. I've been working and not getting much sleep so took the opportunity of a short mileage day to start getting used to a quicker tempo. Roads are beginning to clear and it will take a few miles to feel more comfortable with a faster pace. Big mistake to push it hard too fast. Total = 5 miles.

Interview with Gerry Lindgren

The head coach, Bob Giegengack from Yale University, was kind of a pompous guy as each day he took a morning nap in the training room and didn’t let anyone use the training room while he was napping. I came in just when he was starting his sleep, so the trainers couldn’t do anything for me and told me to come back in the afternoon.  -Gerry Lindgren describing what happened after turning his ankle just days before the 10,000 meter Olympic final in Tokyo. 

MY COMMENT:  Every time I read an interview with Lindgren he comes up with another story.  Giegengack was Frank Shorter's college coach, and this is the first time I've ever seen anything negative written about the guy. 

For the complete interview, go to GaryCohenRunning.  You can also check out one of my recent posts on perhaps the most intriguing American distance runner ever.

Training Update-Fri Dec 19

Not much sleep last night so getting out the door was a challenge.
am: 4 miles easy with Sumo, then 6 miles. I ran trail with Sumo which
was very tough and very slow, so kept on snow covered road for the 6.

Tried run a decent tempo since it's been over a week since I've done so but ran out of gas the last 2 miles. My legs felt dead!

Total = 10 miles
Total for the week= 67 miles

Tylenol After a Marathon- Does it Help or Hurt?

Participants treated with acetaminophen extended release (ER) reported a significantly greater decrease in the primary endpoint of average change from baseline in muscle soreness on the day of the marathon (day 1) than did placebo. In addition, the adjusted mean average interference with sleep was significantly lower for acetaminophen ER than for placebo. -A Randomized, Placebo-controlled Trial of Acetaminophen Extended Release for Treatment of Post-marathon Muscle Soreness.

BUT WAIT! Read this comprehensive review by Jonathan Savage on the NEGATIVE impact of non-steroidal anti-inflammatories on post run recovery and healing.

MY COMMENT: Let nature take it's course after a marathon, have a few beers, and forego the tylenol.

Avoid the Flu!

The last thing you need in the middle of your preparation for a big race is illness. Below you'll find recommendations from the CDC on Handwashing

When washing hands with soap and water:

Wet your hands with clean running water and apply soap. Use warm water if it is available.

Rub hands together to make a lather and scrub all surfaces.

Continue rubbing hands for 20 seconds. Need a timer? Imagine singing "Happy Birthday" twice through to a friend!

Rinse hands well under running water

Dry your hands using a paper towel or air dryer. If possible, use your paper towel to turn off the faucet

Remember: If soap and water are not available, use alcohol-based gel to clean hands.

When using an alcohol-based hand sanitizer:

Apply product to the palm of one hand
Rub hands together
Rub the product over all surfaces of hands and fingers until hands are dry.



When should you wash your hands?

Before preparing or eating food
After going to the bathroom
After changing diapers or cleaning up a child who has gone to the bathroom
Before and after tending to someone who is sick
After blowing your nose, coughing, or sneezing
After handling an animal or animal waste
After handling garbage
Before and after treating a cut or wound

Keep your immune system strong by getting plenty of sleep, eat healthy (think vegetables, fruit, whole grains, and lean protein), limit alcohol and caffeine, and take a potent antioxidant supplement. Make sure you allow adequate recovery following a particularly hard or long workout.

Does Altitude Training Help- or Not?

Many coaches and athletes are convinced that altitude training gives them an edge over their sea-level trained competitors. According to legendary distance Joe Vigil, "Since 1968, 95% of all Olympic and World Championship medals from the 800 through the Marathon were won by athletes who lived or trained at altitude...It can therefore be concluded that altitude training is necessary for success in endurance events." Renowned Nike Oregon Project coach Alberto Salazar has his athletes (including Kara Goucher who recently set the American record for the half marathon) sleeping at altitude using simulation equipment and tents.

At altitude, the body adapts by increasing red blood cells and hemoglobin, stimulated by higher levels of EPO. Logically this should give endurance athletes an edge.

Not everyone agrees. Athletes training in Madison, Wisconsin such as 2-mile American record holder Matt Tegenkamp and Chris Solinsky (5 time NCAA champ) train and sleep exclusively at sea level.

Owen Anderson, PhD, a leading expert on endurance training and performance, does not think altitude training helps. Anderson writes in this article published at runnersweb.com, "Overall, VO2max dropped by around 6.3 percent for each 1000-foot increase in altitude (above the baseline of 1000 feet). As VO2max declines, workouts at high-quality paces become much-more difficult to handle."

You would think that science would have this figured out by now. Stay tuned!

Are You Getting Enough Protein?

While level of exercise, body weight, muscle mass, and age are factors that influence the amount of protein required for optimal recovery and performance, leading expert on the subject Professor Luc Van Loon provides the athlete with some simplified, straight foward advice- take in 20-25 grams (approx. 3 oz of meat, chicken, or fish) with every meal (3 x daily) including a timed post run meal. In addition, Dr. Van Loon recommends a bedtime dose of protein to ensure optimal protein synthesis during sleep.

The American Dietetic Association recommendation calls for up to 2 grams of protein /kg body weight per day (that's an upper limit of .9 gms per pound or 112 gms for a skinny 125 pound runner!) That should be a wake up call for any athlete striving for optimal running performance.

. Thanks to Nestle Nutrition Institute for posting!

Marathon Tips from Ryan Hall

Ryan's golden rules for successful marathon training

1 SLOW DOWN ON RECOVERY DAYS
"For a long time, I lacked the confidence to back off on easy days. As a result, my body couldn't absorb all the great training. Now I have the confidence to run easy on recovery days, so I can bring the fire for hard workouts and race days."

2 EAT SMART
"I never have a problem consuming enough calories, one reason why I think I am a good marathoner. But I make sure each meal or snack has protein, healthy fats, and carbohydrates. Here's my favorite breakfast: Cytomax pancakes made with one scoop Muscle Milk, a half-cup Trader Joe's pancake mix, and topped with Smart Balance butter." (Hall and his wife, Sara, demonstrate the meal, below left.)

3 GIVE YOUR RUNS A PURPOSE
"Running for a charity—in my case, World Vision—has revolutionized my running. Nothing compares to the feeling of going out on a training run knowing that I'm part of an effort that's touching thousands of lives. I hope to build this into a legacy that outlives my records. I think everyone should run for a cause."

4 PRAY
"I'm not the best at sitting down for long prayer sessions, but I do short prayers as often as I can. I pray when I do the dishes in the morning before I run. Whether I win a race or not, I always find that prayer gives me perspective and opens up a world of possibilities."

5 GET ENOUGH SLEEP
Everyone else seems to call their afternoon shuteye 'naps.' I call them 'business meetings.' On my easy days, I schedule two hours for these meetings. When you're sleeping, your body absorbs all the hard work. It's ironic: one of the best ways to get better is to do nothing."

runnersworld.com

Marathon Training Update- Jan 16,17

Jan 16- Long hours today on little sleep- no run. I'll go for a long one tomorrow.

Jan 17- 1 mile jog with Sumo, then 17 miles in 2 hr 06. I did this loop in 2hr 20 min last week, so I am very happy with this workout. A nice confidence booster after a 2 day recovery.

Years ago I used to routinely race in South Florida against Tom Redding, who now designs shoes for Nike. I was a few years older than Tom, but we weren't that far apart in most races. I even beat him at the Disney Marathon as I recall. One year in the 7-Mile Bridge run in the Keys, we came off the hump at 3 miles together and finished 1-2. Tom eventually moved to Tampa and began training with Canadian Olympian Peter Maher. It was a year or so later that Tom, a 2 hr 30s marathoner, ran 2 hr 19 in the 1996 Olympic Marathon Trials. I ran into Tom at Boston one year (Peter got 15th that year in 2hr 15) and got a chance to ask him about his training. One of his secrets was an every other week very hard 20 miler on the grass with Peter. They were doing other stuff, i.e. 21-22 mile runs but as I recall he felt it was that really hard run that made the most difference.

With 6 weeks to go before Napa Valley, I think I will stick with this 17 mile course and see if I can get it under 2 hours in the next 2-3 weeks.

Note: At the USA Masters T&F Championships, I met Kevin Paulk (winner of the 45-49 800 meters), another Nike employee, who informed me that Tom can no longer run due to a severe achilles tendon injury. Be careful!

Total for the week = 67 miles

Training Update Tues, Dec 23

Check out some of the stuff I've been running on.



am: 3 miles with Sumo on trail. Not much sleep last night and feeling tired from 2 previous days. I could have gone more but decided to save it for a quality run tomorrow.

Takayuki Nishida Interview

It was mostly based on intervals and long distance. One interval workout a week and one long run, every week. Plus sometimes we'd do an interval and long run set, like today 5000 m of hard intervals, then a 40 km run the next day. We did a lot of 20 km time trials, too. In heavy training I'd be doing 1000 km a month, with at maximum 70 km in one day. -Japan Running News

Interview with 2 hr 08 min Japanese marathoner Takayuki Nishida. (note: 1000 kilometers = 621 miles so Nishida was averaging 155 miles a week with one day up to 43 miles!)

At the National Championships before the Athens Olympics I met Samuel Wanjiru. He told me, "It's supposed to rain tomorrow, so I'm just going to stay home and sleep." Japanese runners would show up wearing a cap and vest and do the workout in the rain. I think that ability to let yourself take it easy sometimes is missing in the Japanese system, but some of the talented young guys we have now are learning this lesson so I think there might be another generation of great Japanese runners coming soon. (Wanjiru is a Kenyan who trains in Japan and won the Olympic marathon in Bejing)

Can't Sleep? Watch the London Marathon Live!

Access universalsports.com to watch a live feed of the London Marathon. Sunday 4 AM Eastern