Home' Nonahood News : NONA 100116 Contents Health, Fitness & Sports
How long have you
been distance running?
LUIS: I started running in
2010 in Austin, TX.
LARRY: Four years.
Was there any reason
why you started
LUIS: My coworker in-
vited me to train for the
My wife and I were new
in the city, and I was try-
ing to know people and
places and stay active.
This was a good way to
LARRY: Runnning a mar-
athon was on my bucket
list, and when my daugh-
ter was born I wanted to
improve my health so
we could enjoy a certain
quality of life together.
What are the most dif-
ficult challenges about
LUIS: The most challeng-
ing part of distance run-
ning is the mental part.
Trying not to think about
how much you have left
by mile 20 is tough. You
are really asking yourself,
“Why are you doing this?”
LUIS: Waking up so early;
I think this is the worst
part of the training. Try-
ing to get up before 5
a.m. to be on the road ei-
ther with your buddies or
by yourself to follow your
LUIS: Injuries. Identify-
ing when you are injured
and you have to reduce or
stop your training is one
of the worst things that
could happen to a runner.
The sport is addictive.
LARRY: Alarm clock goes
off at 4:55 at least 5 days
LARRY: Finding time to
get all the workouts in.
LARRY: Living in constant
fear of getting injured.
How many half mara-
thon races have you
LUIS: Three half-mara-
thons. Curiously, my first
one was last year.
How many full mara-
thon races have you
What is the longest
distance you have
LUIS: 26.2 miles.
LARRY: 26.2 miles.
What is your fast-
est time you need to
qualify for Boston?
LUIS: The BQ for my age
group is 3:10 (three hours
and ten minutes), so I
should target for 3:07.
LARRY: 3:30 (three hours
and thirty minutes).
What is the fastest
you have ever run
Without getting into
too many details, what
is an absolute “must
have” in your diet
LUIS: Bananas. They are
always in my diet; before
any runs and during long
runs, I try to place one
somewhere in the route
as a snack.
LARRY: Healthy break-
fast of turkey, bacon and
eggs and lots of water all
day. I am currently ad-
dicted to apple slices with
peanut butter and choco-
late chips on top.
Again, without getting
into too many details,
what is an absolute
“no-no” in your diet
LUIS: I don’t have an ab-
solute “no-no,” but I try
to avoid heavy foods the
night before runs, and I
have also reduced the so-
das and sweets.
LARRY: I broke up with
processed sugar, especial-
ly cookies, cake, and can-
dy, which is a big deal for
tooth my entire life.
Is there a food or drink
that you indulge in
while training that you
LUIS: I probably shouldn’t
be eating so much red
meat, but it’s a weakness.
I also enjoy a good cold
beer after the long runs,
even though it’s not the
best hydrating drink.
LARRY: I decided years
ago that I would rather
eat my calories than
drink them, so I don’t
get to indulge my Irish
side too much.
What was your favorite
race so far? Marine
Corps Marathon has
the most impressive
course I’ve seen.
LUIS: Having the chance
of running in the Capital
of the US with so much
history feels great. Also,
having the chance to
share the course with
Marines and their fami-
lies is an honor.
LARRY: I have two. The
this January because I
broke the four-hour bar-
rier. The other favorite is
always the next race I’m
scheduled to run because
What was your least
favorite race so far?
LUIS: San Antonio Rock n’
Roll Marathon 2011 was
an extremely hot race,
and the lack of support
along the course made it
even more miserable.
LARRY: The Space Coast
Marathon in 2015 be-
cause it was at least 85
degrees by 9 a.m. that
day, which led to a melt-
down around mile 22.
Getting to Meet Those Training
Send Words of Encouragement
Send in your advice, tips or words of encouragement to
the Boston Bound Team. Email them at
firstname.lastname@example.org or scan the QR code.
Putting Sleep Last on Your To-Do List
Creates Health Havoc
Over the next few months, we would like to take the time to get to know some of
the runners on the Boston Bound Team training for the prestigious Boston Mara-
thon. Last month, we sat down with Carlos Romero and Kyle O’Reilly. This month,
we had a chance to speak with Luis Lopez and Larry Coughlin to get a feel for
their running experience and the months of training that lie before them.
More than a quarter of adults in the
U.S. feel that they don’t get enough sleep
on a consistent basis, according to sleep
polls done by the National Sleep Foun-
dation. Sometimes getting a good night’s
sleep is out of your control – things like
a new baby or snoring partner can in-
terfere. But if presented with the oppor-
tunity for a full night’s sleep and you lay
awake, or wake several times during the
night, you may be among the 10 percent
of Americans with insomnia.
When most people think of insom-
nia, they relate the condition to not be-
ing able to fall asleep at all. However, the
chronic build-up of interrupted sleep, or
even skipping one night of sleep, can pro-
duce the same effects.
• Unable to fall asleep.
• Waking many times during the night
and having difficulty falling back
• Waking too early.
• Waking and not feeling well rested.
• Low energy or fatigue.
• Trouble concentrating.
• Changes in mood such as irritability,
sadness, depression, aggression, etc.
“Sleep is so important to your over-
all health and wellbeing,” said Dr. Maria
Cannarozzi, a primary care physician
from UCF Health. “Most people don’t
prioritize their sleep, and instead it is
just one more thing to try and fit in each
night. If you are going to bed after mid-
night on a consistent basis, chances are
you are not getting the sleep you need.”
The effects of insomnia can impact
nearly every aspect of your life. Lack of
sleep has an impact on our judgment
and level of alertness. In fact, going with-
out sleep for 24 hours or longer has simi-
lar symptoms to intoxication.
This effect on the brain can cause:
• Difficulty focusing.
• Falling asleep at work meetings or in
• Mood changes, like depression, para-
noia or anxiety.
• Decreased alertness while driving.
Lack of sleep also has been linked to
a number of chronic diseases and condi-
tions, including diabetes, cardiovascular
disease, obesity and depression.
Certain life events can trigger sleep
difficulties. Dealing with trauma, a stress-
ful event, or changes in atmosphere
(such as traveling to a new time zone)
can impact your ability to get enough
sleep. In these short-term instances, a
sleeping pill might help you get the sleep
you need. But because sleeping pills do
not treat the underlying cause of your in-
somnia, they are not recommended as a
Sleep is not a luxury but a neces-
sity, and you should treat it as such. The
number of hours needed to feel rested
and recharged varies on each indi-
vidual’s unique needs. But it is safe to
say that most adults need at least seven
hours a night.
Tips for better sleep:
• Cut caffeine off after 3 PM – It takes a
long time for your body to metabolize
caffeine, and that process takes even
longer as your get older.
• Keep a sleep routine – Try to go to
bed and wake at the same time every
day. Don’t bank your sleep time on
the weekends as this can disrupt your
body’s natural sleep cycle.
• Exercise – but not in the few hours be-
• Make you bedroom conducive to sleep
Use darkening shades, get a white
noise machine and don’t use phones,
computers or watch TV while in bed.
The light emitted by these devices
can interfere with your body’s natural
If falling asleep is an issue, try taking
a melatonin supplement.
Follow the tips above to assist your
body in getting a good night’s sleep. If
that does not work, talk to your doctor. He
or she can help determine if you may be
experiencing a sleep disorder.
UCF Health is the College of Medi-
cine’s physician practice, offering
primary and specialty care to the
community. Its newest office is lo-
cated in Lake Nona at the corner
of Narcoossee Road and Tavistock
Lakes Boulevard. Most major in-
surance plans are accepted. Visit
UCFHealth.com for more infor-
mation, or call (407) 266-DOCS to
schedule an appointment.
20 OCTOBER 2016
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