First, I just want to say how proud I am of everyone and their efforts on Saturday! It was a hot, soupy mess, but y’all rocked it out!
A collected a few questions on the run on Saturday that I promised I would answer during my email, but first, Lindsay (or was it Lindsey), stop reading right now and go put a towel in your car. I’ll wait.
One of the questions was about what I was wearing. In the winter, I’m pretty thorough with information on what to wear based on the weather, but after the questions this week, I’ll break the whole thing down for you, top to bottom. I’m just going to share what I use. YMMV (Your mileage may vary):
- Visor – multiple purposes (protection from sun, rain, and to prevent sweat rolling into my eyes)
- Technical fiber/moisture wicking singlet or short sleeve shirt. Your training team shirt is a great option. (Once it his 50-60 degrees, you’ll almost always find me in a singlet.)
- Guys – avert your eyes – a high quality technical fiber sports bra. Ladies, do NOT cheap out on this piece of gear, trust me.
- A running skirt with attached compression shorts. I’ve tried numerous skirt with most skirts riding up and causing chafing in the “chub rub zone.” The only skirts I have found that do not ride up on me are the Sparkle Techs from Sparkle Skirts. These skirts are pricy but are a high quality, made in the USA product.
- Amphipod Hydration Belt. On longer runs I wear two 10 ounce bottles and two 8 ounce bottles with room for 1-2 more. These bottles also fit nicely in the leg pockets of my Sparkle Tech Skirts.
- Compression socks. I tend to use Pro Compression Marathon Socks but Fleet Feet offers some other brands that may work just as well for you. I use these typically any run 4 or more miles. My calves have a tendency to be super tight and I’ve found the compression seems to help on the long run. I’ve also been known to wear compression socks for recovery, as well.
- Other socks. For short runs, my favorite running sock is Balega No Show Cushioned Socks. These can be found at Fleet Feet.
- Shoes – I wear Brooks Ariel which is the “strongest” stability shoe on the market. Don’t go shopping for running shoes based on appearance. Please take the time to visit Fleet Feet to be fitted properly. If the shoes don’t work for you, they will let you exchange them.
- Body Glide, Skin Glide, Tri Slide, or any other anti-chafing product. My preference is Skin Glide… a liquid power to get in the nooks and crannies that sometimes get unhappy. Tri Slide is a spray that I like on those days I’m in a hurry, but be forewarned… watch the surfaces you’re around when you spray it. It will make a tile floor slick!
- For the guys: Nip Guards or band-aids… trust me on this.
- When chafe does happen, I use a diaper rash cream with zinc to clear it up quick!
- A zip lock baggie for your phone, to keep it dry.
- Interval timer for keeping track of your run/walk/run intervals. In addition to my Garmin, I like the Gym Boss. It’s a “bargain” as far as running goes.
I think that is all I promised I would cover in this email. If I forgot something or you think of something else, feel free to ask.
While our mileage is down this week, our run interval is increasing by 30 seconds to 2:30 run to 1 minute walk break. As usual, I will set the pace. The goal for the group, especially this week is to feel like you could run farther… but you’re not going to. Running more miles than scheduled is a recipe for injury. My goal is to get all of you through your race day without injury.
Tomorrow’s route will be a combination of trail and street. It is imperative that we stay together in a group when we are on the road, but no wider than 2 across. We have to give autos and bikes their due space, but staying together as a large group makes us more noticeable for motorists.
Please make sure you have plenty of water with you this week. As the temps go up, we will get to the point that if you don’t have water to carry with you, we can’t allow you to run.
I’ve heard from many of you about how great you felt after the run last week and how happy you were. I LOVE hearing things like that. I want nothing more than to see each of you complete every run, happy and healthy. I want to celebrate your finish in October!
I’m really proud of how all of you did last Saturday. I know you’ll continue to make me proud.
See you bright and early!
Mel
Running Beyond MY Belief 