HELPFUL HINTS for runners

Thank you for taking time out of your busy schedule to stop by here and read. I know the last thing we need is to waste time on the internet, but I try to be selective with my topics. I hope that today’s will benefit you in some way, especially with the upcoming summer racing season.

I will cut right to the chase, so to speak, and share with you some hints/tips that I have acquired and used over my years of running (in no particular order):

SPONGE: If I am going to be running in the heat, I sometimes cut a new sponge to fit inside a pocket or even in my hat, then every few miles I dunk it in water and wipe my face and arms with it. Wring it out on top of your head and store it again until the next opportunity to wipe down. It’s very refreshing and helps wash the salt off!

ICE: If you’re fortunate to be offered ice during a race, don’t pass it up! Put it in your shorts, your bra, your mouth, or your hat! I have filled my hat with ice during the last few miles of a few marathons, and it kept me cool and alert.

SHADE: Even if it means crossing the road to get to it, seek the shade! It can be a few degrees cooler and can make a huge difference. The road will be cooler for your feet, also.

SLEEVES/NECKERCHIEF:  I just learned that some of the name brand apparel companies are making arm sleeves with fabric that protects from UV rays. Wetting the sleeves with water before and during a run keeps you even more cool. The sleeves extend from the wrists up just past the elbows.  I recently ordered some made by Pearl Izumi on Amazon (all white) for $16. I have also worn a cold, wet rag around my neck but this can be tricky at times.

CHAFING: There are few things more miserable than chafing from a rigid sports bra! I have heard horror stories about chafing in other body parts, too. I have to tape up (I use KT brand tape) prior to my long runs, applying it to areas that are susceptible to chafing. Some runners use Aquaphor, Body Glide, vaseline, or another anti-chafing solution. I suppose protecting the nipples is a good idea for the guys, too. I know of Band-Aids made just for this, or KT should work, too. Don’t wear anything that hasn’t already been put to the test before a race (see APPAREL).

APPAREL: Never wear something new during a race (especially marathon) without trying it out first, whether it’s an article of clothing, shoes, socks, earbuds, or sunglasses. Even if it’s something that’s been in your closet for a long time, give it a whirl before going the distance. I once wore a skort that was too big for me (I had forgotten that detail) and I had to hold it up for the first 13 miles (alternating hands) until I found someone with a safety pin to cinch it in. And remember that darling tank top you just had to wear? The one with the seams under the arms? You will be reminded of those seams with every swing of the arms starting about mile 4 (see CHAFING). For your choice of apparel, I highly recommend light-colored wicking fabrics if warm temperatures are forecast (dark colors absorb the heat, while light ones reflect it). Extra credit if your shoes or shoelaces match something else you’re wearing.

LISTS: I am a fan of lists. I makes lists of lists to make. For real, before a race, start making a list a couple days beforehand of the items you will need. As something comes to mind, write it down. Check the weather report and decide if a light jacket or blanket will be useful while waiting at the starting line. What about a big garbage bag? I ran one marathon in a black garbage bag due to unrelenting rain. I was grateful for the protection. However, I ripped it off after 8 miles because I was sweaty and wet anyway. Will you need sunglasses? What direction will you be running — into the sun or not? On the night before the race, set all of your items out where you will have quick access to them on race morning. This takes some of the stress out of race day!

MUSIC: I generally run with music played on an iPod. In fact, I would say that I do 95% of the time. However, some race events do not allow earbuds to be worn, so be aware. My music is hand-picked and categorized by pace. I have a 10K pace list of songs selected based on a faster pace. I run to the rhythm of each song, and I know that if I can get to the finish line before 12 songs at 4 minutes each have played, I will have a decent 48-minute 10K time. That is just an example, because each song is not exactly 4 minutes (my iPod tallies the total time of that folder and I can customize as necessary).

Whatever the distance, whatever the pace, and whatever the reason, find joy in the journey! Happy trails!

 

 

Running Essentials

As redundant as it may seem, each and every time before a race, I make a list of the items I will need for that race. I then refer to said list before I retire for the night, setting out those items so that I have them ready to go come race morning. When deciding what I will need, I have to consider the projected temperature, weather conditions, distance, terrain (road versus trail), and aid stations (if any). In hindsight, I should have just early on laminated one list and included some variables; I would have saved myself a lot of time and paper over the years.

Usually the first thing on my “needs” list is SHOES. As any runners knows, having a couple pair of good shoes to alternate is a must. I usually save my “best” shoes for the races, then replace them with another pair of “best” shoes when they start to show wear. Shoes can be tricky, believe it or not! When making a shoe selection, one might be asked one or more of the following questions by a sales associate:

1. Do you supinate or pronate?
2. How many miles are you training?
3. Do you have a high or low arch?
4. Do you need neutral, cushioning, or stability shoe?

One thing I have NEVER been asked is if I have a color preference, which I find interesting because I ALWAYS have a color preference. In fact, I have been known to buy a pair of shoes JUST BECAUSE of their color. I have also made the silly choice of choosing shoes that are a half size smaller than I normally wear, which has caused suffering “down the road” (literally). Just because I think a shoe looks like a clown shoe on my foot does not mean that everyone else thinks it looks like a clown shoe! Having enough room for the foot to do its job (run in fine fashion) is key.

Shoes have transitioned and evolved a great deal over the last 20 years since I bought my first pair. They are made of better products, have specific designs for specific needs, and prices have risen dramatically. Seriously! Paying $150 for a good pair of running shoes seems unthinkable, but often the concept of “you get what you pay for” rings true here. I said often — not always. I have found some screaming bargain deals on shoes that have served me just as well as the pricey ones. So many colors, styles, and purposes to choose from can be overwhelming. Trail shoes have come to the forefront recently as there are many who have given up the road running for trail running. Honestly, I can see myself making that transition soon. Trail running shoes have nubs on the soles for better traction. It is due to those nubs/extra grip protruding from the sole that I have gone down on the trail more than once. Lifting the knees up higher when running on trails is necessary which translates to being more physically and mentally demanding, in my opinion.

Another item on my list is SOCKS. I prefer Belaga brand, as well as SmartWool, or even Thorlos. They “run” about $10 pair but I find it absolutely essential to have good wicking socks.

 

Moving on down my list, you will find HAT to be near the top. Whether the sun is shining or the rain is pouring down, having a hat can make the difference between pleasant and miserable. Bonus points are credited if the hat can match the laces in the shoes or some other apparel being worn. Function AND style come in to play here. Along this same line, SUNGLASSES is one of those variables which can be added or subtracted, depending on the direction of the course; running into the full sun can be an unpleasant experience. However, that being said, having sunglasses that sit solidly on the face (as opposed to bouncing around) is important!

What should probably top my “needs” list, even above good shoes, is a good SPORTS BRA. It’s amazing that I don’t have scars from bra chafing over the years. Finding a seamless sports bra is a priority, and wearing KT tape under the points of contact for long distance runs has become a tradition. Taking a hot shower after a run during which chafing has occurred can cause one to make an exclamation of discomfort. It’s true, too, that a decent bra is going to cost upwards of $50, but well worth the money if it does not cause chafing while holding down the girls.

Now on to the fun stuff — what to wear!! Early on in my running years, I prided myself for never wearing the same thing twice. You can imagine the expense. I have long since learned that it’s okay (if not financially pertinent) to mix and match. Necessary basic apparel, in my running opinion, includes at least one of everything: LEGGINGS, CAPRIS, and SHORTS or SKORTS in black and at least one or two other colors. I fell in love with the “skort” (skirt/short) concept right when it came out and it has been a staple in my wardrobe ever since. There is no race or training run that cannot be executed in one of the above-mentioned items of apparel. Don’t get me wrong — I LOVE color, but I have also seen some patterns and color mixes that should stay at home in the drawer, only to come out for lounging around the house. Haha. When throwing on a top, whether it’s a TANK or a thin, long-sleeved TOP versus the thermal variety, consideration must be made for the outside temperature and the fact that it’s better to have thin layers than one heavy, bulky top that cannot be shed as things start to heat up. I like to wear something light that I can tie around my waist (and cover my hind end). Naturally, adding layers for colder weather is a given. Wearing apparel made of wicking fabric is absolutely necessary! I will add here that, at least for me, the perfect temperature for running is low to mid 50’s (wearing a tank top and skort). Anything in the 40’s requires that I wear a light long-sleeved shirt, and anything in the 30’s begs for a heavier (though still wicking) jacket. I have run when it’s 8 degrees, and I have run when it’s over 100 degrees. Let me reiterate that I prefer mid 50’s. 🙂

Anyone who knows that I run must also know that I take my IPOD everywhere I go. I listen to music without fail during training as well as races, unless I am running socially with friends. It really sucks to find out the battery is low or, even worse, dead, when starting a run. That happened to me at a marathon a few years ago, and it was as if the energy in me died, too. Having a charged iPod is as important as having good shoes. I have grown very dependent upon upbeat music to pull me through any given race. I even have playlists that match my desired race pace, but maybe that’s a topic for another time.

The only other running accessory I consider, depending on the distance of the run, is my HIPS-SISTER FANNY PACK (I chose black) which is made of stretchy fabric and rides on the hips while running. Its role is to hold items like a cell phone, GU, keys, lipstick, and iPod. Carrying all of these items during a marathon can be a real confidence booster! Obviously, wearing a fanny pack during a 5K race just adds extra weight and distraction. The hips-sister belt can be purchased online and costs approximately $22.  *Disclaimer: The model in this photo is not me; it was a photo I found on the hips-sister website.

Last but not least, not by a long shot, is your BIB! Don’t forget to set your bib out (pins attached) before race morning! Nowadays, most bibs have the timing chip in them so unless you want a DNS (did not show), you won’t get race credit without your bib!

So there you have it, my head-to-toe checklist. It has been very consistent over the course of time, likely because running has not changed — it’s still pretty much a left, right, left, right kind of activity! Happy trails (and roads)!

 

Hugie/Kenrick Acura Inaugural (Solo) Marathon 03/10/17

This past weekend, I had the privilege of flying to Phoenix where my oldest son picked me up from the airport and assured my comfort in his home. It was a very big weekend for many in Phoenix, with the focus being primarily on a wedding. I opted out of the Sand Hollow Marathon in Hurricane because it fell on this important weekend, but I was still determined to knock out another marathon before Boston next month. I opted to name this solo marathon the “Hugie/Kenrick Acura Inaugural Marathon” as a tribute to my son, who helped make it happen, and a dear friend of mine, Conor Kenrick, who was celebrating his 29th birthday that very day. Because of this desire to sneak in a long run of marathon distance, I routed a course which started from my son’s house in Central Phoenix and then connected to a trail which paralleled the canal which extends around the perimeter of the city for miles and miles. The trail consists of fine gravel and dirt as well as concrete (like a wide sidewalk), depending on the location. I calculated that if I ran an out-and-back course, 13.1 miles each way, I could make the route scenic and mostly traffic-free while traversing along the trail next to the canal. I loaded my Camelbak vest with all of the essentials, including tissue, Band-Aids, gel blocks, peanut M&M’s, cash, and a credit card. Oh, and I filled the bladder with big chunks of ice (but no added water), anticipating drinking cold ice water along the way as it melted.

 

I checked the weather report and double-checked my route, then headed out at 6:30 a.m. just as the sun was rising. The temperature was in the mid 50’s. I recall thinking how good it felt to run up the street in the brisk morning air, feeling grateful that my legs were rested and ready for the distance which I was about to require of them. At about mile 3.5, the road joined with the canal trail, where I ran and exchanged pleasantries (I have always wanted to use that term) with other fellow joggers and dog-walkers. Other than about a dozen busy road crossings, the trail was perfect for a morning run. At about mile 10, I passed a swanky mall in Scottsdale where shoppers were bustling about, getting their morning on.

Heretofore, the ice in my Camelbak bladder was not melting at the rate which I had expected. Hence, I was only allowed about one good swallow of cold water every mile or so. I decided to get to mile 13 and then turn around, stopping at the mall for a bladder check (both mine and the pack’s).  Mile 16 was the point where I was strolling the halls of the mall, looking for a water fountain and a restroom. Jamba Juice seemed to be the obvious choice for some cold liquid sustenance, so I stopped at their kiosk and described to General Manager Brandon (pictured here with me) what I was doing. He was all too happy to oblige me by filling up my Camelbak bladder with chopped ice and water. It was the size of a volleyball when I stuffed it back into my vest.

With the sun high in the sky by this time, and along with it rising heat, my new goal was to finish my run before noon. I passed up the urge to buy a new shirt or pair of shoes and tarried on my merry way back to Tyson’s house. I am never in too big of a hurry, however, to stop and take photos of beautiful flowers along the way.

With just 2 miles left to go, my watch warned me that it was down to 10% battery. I figured that if I ran quickly I could get my 26.2 miles recorded before the battery died, so I took off on a pretty good sprint. About a block from my finish line, I looked down to check on the time and distance and….. nothing. The battery life was depleted. Feeling dejected (and somewhat dizzy), I stopped at a convenience store to buy a chocolate milk. Having nearly passed out at the counter while paying, I realized that my last block could feel like a mile. I staggered across the street heading toward the house and a wave of nausea came over me. It was all I could do to input the garage code and then weave through five cars in the garage to the interior door. Once inside, I barely got my vest off before collapsing on to the bed, where I curled up for the next hour (sweaty and all) and drifted in and out of a light sleep.

Later that evening, my son presented me with a Finisher Certificate which he had fashioned on his computer and then signed to make it official, plus a medal that he found in his stash and was willing to donate to my cause.

I later realized that my Camelbak bladder was completely empty! That is how much water I ingested over the final 10 miles, which tells me I was on the verge of dehydration. With the coming warmer summer months, I cannot over-emphasize the importance of hydrating adequately. I love LOVE my Camelbak Circuit Hydration Vest which holds 1.5 liters. I hardly know it’s there while I am running. I will get much use out of it with trail runs planned soon. My advice is to be sure and route your runs where there is access to plenty of water…. not the canal kind, but the drinking kind! Happy trails!