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Category: Ultra

(Updated)Sleep Hygiene and Recovery for Running

I’ve made a huge effort to get the best sleep possible this season. I tried to eliminate coffee for several weeks but found it produced no change in sleep quality or score. I was still waking up multiple times a night. I had heard the popular 3-2-1 combo that’s been advertised by many and I’ve been using it for a few months, with some slight variations. I think I have found what produces the highest quality sleep for me and hopefully you! Give it a try and let me know if it works for you.

My improvement since Dec was noticeable

Sleep hygiene all starts as soon as you wake up. How active are you throughout the day? How late are you drinking coffee? I’ve made an effort to stop drinking coffee by noon. I’ve also made sure that I am constantly moving. Even with a desk job I use a walking desk or take mini breaks and do some push-ups. You want to be tired when your head hits the pillow. Sleep is critical to training because it’s the only time that our body recovers from hard efforts. 

The ultimate routine to get the best sleep

3 – hours before bed – NO Hard workouts, eating, drinking, or alcohol.

This should be obvious, but you would be surprised how often you might drink too much water, or grab a little snack before bedtime. I noticed that if I ate or drank anything it affected my sleep quality. If you touch alcohol kiss your sleep score goodbye.

2 – hours before bedno screens, intense mental stimulation, or TV.

Blue light from screens affects our sleep because it can interfere with our circadian rhythm, which is our body’s natural sleep-wake cycle. The circadian rhythm is influenced by external cues, especially light, which helps to regulate the production of melatonin, a hormone that promotes sleep.

This is going to be tough for a lot of people, but I am in bed and normally asleep by 9:30. I focus more on the workout that’s going to happen the next day with my clothes laid out and ready to go. It will set the tone for the entire day. Reading a book starts to put me to sleep and winds down my mind.

1 – hour before bed – Find a dark room and practice EASY meditation.

The lights should be low, you should use the bathroom in the last hour, and you should try the EASY meditation to clear all the crazy thoughts going through your mind. This prepares the sympathetic nervous system to RELAX so it can stay asleep. I use the “E.A.S.Y.” method by Light Watkins, which is basically just sitting in a quiet, dark room for 20 minutes. You can look at the clock, but just close your eyes and try to relax. Let the thoughts come, acknowledge them, but don’t dwell on them, and just focus on breathing.

JUMP IN BED!  You should be tired, and hopefully, you get the best sleep of your life!

Try this routine for 22 days and let me know your results!  It’s made a huge difference in my sleep quality. I wake up refreshed, ready to work out, and feeling great. This is how you avoid injury and get in MORE miles to make you a better runner/ultrarunner. This is no replacement for great sleep and you need to realize what habits or routines you have that might no longer serve you.

**Update**

Since writing this post, I’ve added two things to my sleep protocol: mouth tape and Breathe Right: Nasal Strips. Why? Ask your partner and you might be a mouth breather. If you are then you will not get into as deep a sleep. The Breathe Right strip increases nasal air flow and makes the transition easier. You might not need it every night as I know these can be expensive.

**Update X2**

Avoid the bright lights!

It’s almost 2 years since this post, and things have changed. While the mouth tape I do think helped, it was too annoying long term. I now use a cheaper Breathe Right https://amzn.to/46McDax. The two key items I’ve found after 2 years are active ALL DAY, close to 15,000 steps is my sweet spot, not just a single workout. You have to stop fueling early, repair can’t happen when insulin is present, STOP EATING after 5PM! Food provides energy and why would you need it as you head to bed? The body can’t get the repair it needs if you are fueling. Staying away from bright lights like Gizmo from Gremlins. Artificial light sends the wrong signal. I can’t play games or watch TV late and expect good sleep. I’ve noticed the nights I toss and turn I was staring at a screen. I kept the meditation, that has helped me process the day, my actions, and do a review of the day. I also had better success when the routine starts at the same time. (This is the hardest part of sleep hygiene, so don’t expect a social life. I have young kids so this isn’t a problem.)

I’ve added a night time tea that’s enjoyable to drink, and while it has zero calories, its just calming. Yes, it does make me get up and pee, but if I have it early enough I normally use the bathroom and I’m good through the night. Compared to my first graph, I have a higher average sleep score than 2 years ago. CRAZY! There’s also more research coming out on being in a fasted state promotes healing for the body. I am trying to stretch that every day, except on the days I work out over 2 hours. Sleep is still the key factor in body repair needed after workouts, and a stressful day. If you don’t have excellent sleep everything suffers, even insulin resistance is affected after the following day after one night of poor sleep. The graph speaks for itself, but I’ve seen and felt the improvements. Do I have a social life? Hell no! It normally revolves around meeting people on the trail at 5AM, but that’s the phase of life I am in right now, and I’m OK with that! 😆😆😆

I’ve raised my sleep score, and highest avg sleep score though a consistent practice. This was no accident.

More Miles Last Person Standing Race Report – Backyard Ultra

Where do you draw the line?  When does hard become too hard?  That’s what I wanted to learn.  Could I manage my pain, pace, and mental demons in a Last Person Standing event.  A format that’s a 4.1 mile course, every hour on the hour until nobody’s left.  Here’s my recap on what went right, wrong, and how I would do things differently next year.   

What went right? 

There was something very different about the vibe of this race.  Where typically I will spend 10-15 hours alone in the woods in the later stages of an ultra, you start with the group every hour.  That made for more conversations, more friends to be made, and more smiles and miles to be shared.  

There’s 3 things I found that kept me running well into the night.  Real food, foot care, and mental daemon control.  Real food was one of the key things most people mentioned, but why?  You can’t stop eating, because once you do you can’t maintain intensity, and this will get intense.  I tell my athletes, when intensity goes up, nutrition goes up.  While real food did work, I also supplemented it with gels to hit carb targets, a strategy new to this year.  The issue I found is most people under eat in racing.  That’s where isotonic gels come in, you just force it down and it’s done. 

Some of the real food items I ate were cookies, bagels, overnight oats, ramen, sushi(California roll, I wouldn’t risk anything else).  Ramen was provided by the nice people working the aid station/start. They also made pancakes and smores, but sadly I missed them.

My “Real” food that I ate during the race

Gear purchased specifically for this race included: cooler, tent, and a reclining chair. I had a cheap dinky cooler that was 20 years old.  I invested in this Ninja that could keep ice for over 48 hours, if not longer.  It kept things cool, and had a refrigerated compartment for things you didn’t want to freeze. It worked very well.  

Home made gels, overnight oats, and star bucks drinks FTW

The ability to have cold ice and food at your feet was a game changer, and needed for most looped events.  I also brought out the Starbucks cappuccinos and BOY did they go down fast.   I dipped my hat in here every loop when temps started to rise.

Foot care

Thee first loop my shoes got soaked, and I knew this was going to be an issue.  On the 3rd loop I switched shoes, and rubbed zinc oxide all over my feet.  I learned about this method technique from running 2 wet 100 milers in PA.  Foot care gets you far.  If every step is painful you are in for a bad day.  Keep your feet happy and dry.  The people that power through puddles and never need a shoe change, god bless you, but that’s just not me.  I will use drop bags for spare shoes, 2Toms blister shield, or kill a man to get a dry pair of socks.  This is my longest distance with no shoe change, 50 miles, because my feet felt amazing! (Weather conditions and humidity can affect this greatly.  Plan accordingly!)  Another purchase was an anti gravity chair when they went on sale around Christmas.  It helped reduce swelling between rounds.  

Elevating for feet for the race felt o so gooood

The final item you will need is a pop up tent.  Why?  Because if you are out there for that long you want a chance to be outs of the elements.  Unless you have a tent or something else to keep you out of the rain.  Be prepared for all the elements when you are out. I’ve learned that weather can change suddenly, and having different clothes is critical. I changed my shirt multiple times, and I almost wish I could have changed my pants as I did get some chafing. Maybe next year I’ll invest in one of those pop-up changing tents… We saw both intense sun and rain on race day.

I kept massaging my legs between loops while I had time. Yet another way I tried to save my legs. See it here on amazon. Its been one of the best devices for self care.

I did this multiple times, in conjunction with leg elevation. I didn’t have any soreness or tightness that’s typical for this distance or amount of climbing. This went out the window when I only had a minute or two between loops, but I was sitting very close to the corral massaging my legs very late in the yards.  

Mental daemons

To slay my mental daemons I saved music until night.  I socialized, talked with people.  Filmed the course, and kept my mind busy.  As they saying goes, idle hands are the devil’s playground.  The same goes for an idle mind.  Keep it busy with the course, music, or talking with people. No negative chatter or complaining to other runners, that’s a recipe for a fast DNF!

What went wrong?

24 hour crew

My dad offered “crewish” support, as he referred to it.  I am self-sufficient in these events.  I know my dad’s limits, and what he can do at night.  He’s 73 so, I cut him some slack, and this is a hard ask to crew you for 24 hours.  My wife is managing the 3 kids back home, so she is not an option.  My father did fulfil a dinner request.  God bless his heart. 

Dinner was a 2 cheese burger meal. It was AMAZING! Thanks Dad!

He assisted on the first few rounds, and helped me break down all supplies when the race over.  What went WRONG here was me being humble enough to accept aid by strangers.  Multiple people asked if I needed help, and I declined.  This is not a fault of pride, or ego, but I didn’t even know how I would direct them.  My mind was fried, and it didn’t even know what it wanted,. Trying to convey that to someone to assist me seemed like more work.  The coaches who put on the race made me 3 cups of ramen and they were delicious.  I had my aid ready, and I just couldn’t think clearly what I wanted between rounds.  You know that quote about having a plan until getting punched in the face? Well things started to hurt and I stopped thinking clearly about what I needed.  I should have rehearsed my breaks better or planned what I would take in the later yards. I also shouldn’t have put my tent so far away from other runners. It might have been a bad idea to be secluded.

Focus on breathe – You are either in rest and digest or fight or flight.  I noticed that late in the race my breathing was getting short and choppy.  It was around the same time that I had issues keeping pace.  I noticed it only too late and then made an active effort to focus on breathing. I was using a 2-1 ration, 2 inhales, then 1 long extended exhale.  When we exhale slightly longer than we inhale it has a multitude of effects, besides calming me down, it triggers your parasympathetic nervous system.  That’s the rest and digest, food can process, your mind can think, and you are no longer panicking.  When I stopped focusing on my breathe I started to get anxious.  It was the beginning of a decline in mental and physical state and it all started with my breathe. I realized this far too late, and the damage was done. I was slowing down and aid station breaks were not going well. Panic set in. I regret not doing some type of loop rehearsal in training, with a plan for the later hours of the race.

Poop Loop

The dreaded “Poop Loop” might get you too! AI generated

Ah the dreaded poop loop.  Having raced for 20 hours I knew that it was coming.

It was the final blow to poor pacing and mounting race anxiety.  I pushed the pace so hard on the pool loop that it caused too much stress “in the end” 😜. On the final loops, I was slow the first two miles, then blasting the last 2 miles. It wasn’t an even distribution of effort over the entirety of the course. 

10 minute breaks in the beginning, down to 2-3 minutes near the end.

You can see from the graph here, I had some 10 minute breaks, then 8 then 5 then 3 etc.  My aid station visits were a mix of well executed, and panicked hair on fire, and I don’t have any hair!  I was unsure what food to take, and in the end I just kept grabbing gels and quit real food.  I know this for next time, have a well thought out aid station visit. Similar to transitions in a triathlon, it should be rehearsed! Plan your food strategy! Have grab bags you take with you! I’ve used them in the past races but forgot to do them here.

What would I have done different

I would have practiced the 4.1 course elevation in my long run. So for a 4-6 hour run I could have taken a break for 5 minutes at my car with aid.  My efforts in the beginning were not evenly spread .  If I had to do it again, I would have found a 500ft hilly 4.1 mile out and back and kept repeating.  Then practicing my 5 minute breaks. Elevating my legs, massaging them, eating food, etc.  I didn’t have any specific training for this race.  I ran a decent amount of vert, worked on mobility, and strength, and then gave it my best shot at a pace that felt comfortable.  Mud is something that’s difficult to train.  See “Rabid Raccoon 100” in the dictionary for a definition of mud. Having an LMS under my belt I have a better understanding of what pacing feels like.

The Dynamic Duo, Phil and David Perkins.

I went in with this irrational fear of getting eliminated on the first loop.  If you stay with the group that’s impossible.  Anxiety only built when I drop the ball on my aid station procedure. Part of me said, hey, I am an accomplished runner.  The 2nd part of me said, you have never done this before.  So I had a healthy dose of a realistic outcome.  I landed at 85 and was happy with 4th place DNF. I also knew of 2 studs on the course who were capable of over 200 miles.  I’m looking at you Phil! One more regret was not staying with the pack in the later miles. I think that could have extended my range. You assist each other in this race and its not as solo as you think.

The mental daemons in this race will break you. The warning whistles to return to the start line are a a constant stress. I would say that I wasn’t consistent with pacing and effort, I was running by RPE(relative perceived effort), but I shouldn’t have limited it more to an exact time. When night loops started I knew that things were going downhill. As time slips and you get closer to the cut off you realize you are not going to make it! You start thinking you are not good enough, you are not as strong as your competitors…Doubt crept in, and since I was alone I didn’t have anybody but myself to converse with. I said out loud “STFU” several times when negative thoughts kept playing on loop. Next year I will band together with a group, or have more conversations to make sure I stick with the pack.   

Final Thoughts

You would think that Last Person Standing, and running in general, would be a solo activity. This event made me realize that the old adage is so true: “If you want to go fast, go alone; if you want to go far, go together.” The people who went further were talking to their neighbors, telling them what their goals were, and sharing the burden of their challenge. I saw Corey take the course distance record for females. I saw a son fighting with his father to hit his 100K goal and not give up. I saw people run their farthest distance to date and be grateful they went one more. For myself, I learned that effort has to be evenly distributed; it is finite. All things fade in time; there’s no person who won’t fatigue. That’s true in my personal life as well. Everyone has their limits of how much they are willing to take. People in your life fall under three categories: “Friends for a reason, friends for a season, and friends for a lifetime.” This event is a chance to face fears, see your breaking point, and make a lot more friends for a reason. I think the power would be in coming back in year two: to see familiar faces and push that bar just slightly higher. To know that the limits in your life are fictional—you created them, so you can break them.  

Thanks for reading.  What’s next?  Pacing a client and friend at MOTHER FUNKING WESTERN STATES!!!!  LET’S GOOOOOOOOO