Even though I was out of town, Mal still participated to our TNT run with our team in South Boston this morning. There was a clinic about apparel and footwear prior to the run, so Mal provides a recap of his run as well as what he learned at the clinic.
Saturday’s team run: 5 miles (35:56/7:21 pace). Good run today. I ate a peanut butter and banana sandwich again this morning and felt great. I think that is going to be my go-to meal before my long runs. I also drank 1/2 of my usual amount of coffee.
Before our run today, we had a great clinic on apparel and footwear. Billy at the South Boston Running Emporium is so knowledgeable about distance running and biking. He and Christina, our TNT coach, had tons of great advice.
In terms of apparel, they said to avoid cotton like the plague. All of your gear should be synthetic, and as Billy said, “come straight out of a barrel of oil.” Apparently, that is how all that wicking gear works. Water and oil don’t mix so the water evaporates rather than sticking to your clothes and then causing chaffing.
Because we are starting our training in the summer and ending in the winter, Christina and Billy talked about the importance of layering. They said to adhere to the “25 degree rule.” Take the outside temp and add 25 degrees. Because your body heats up as you run, this is the temperature you should dress for. Christina and Billy both suggested that when it is really cold all you really need is a bottom layer, an over layer, and a jacket. Since we are going to do most of our training in the fall, we’ll probably only need a bottom layer and over layer. As for the bottom half, good spandex and shorts or just spandex work well in colder weather. When we get to Honolulu it is going to be hot and sunny. They stressed the importance of heavy duty sunscreen and the use of a hat. Because we live in the Northeast, by December we’ll be pasty white and the last thing we want the next day after our marathon is to be sore and sunburned!
Chaffing was another topic of conversation. They talked about Glide and how to use it, but also suggested zinc oxide (the compound that life guards put on their nose). Billy said that if Glide doesn’t work for you, zinc oxide will put an end to your chaffing. Apparently, cyclists have used this trick forever to avoid saddle sores.
Billy also discussed compression gear. These tight fitting clothes do wonders when spending long hours traveling in a plane or car. Christina also suggested getting up every 45 minutes or so and walking around as a way to keep your muscles loose. She talked about drinking lots of water (not soda, coffee, or tea) while flying as being in a pressurized cabin tends to dehydrate you.
As for post run routines they discussed stretching, foam rollers, and common running soreness and injuries (IT bands). Billy also suggested to avoid hot showers immediately after a long run. They both agreed that colder showers are better for your muscles. You should not get home and immediately hop in the shower. They said to take your time to stretch, use a foam roller, ice if you need to (a great icing tip is to fill dixie cups with water and freeze them then you can peel the paper away from the ice piece by piece and giving you something to hold on to) eat, and then shower.
Finally, I had Billy check out my stride to be fitted for shoes. He was incredibly thorough and really tried to match a shoe to my individual stride. Rather than looking at my stride and then suggesting a running shoe that is good for everyone, he really tried to match me to the right shoe for me. After looking at me, he told me that I have high arches and a mild-late stage pronation, or in lemans terms, a slight roll right before I lift my toes off the ground. He suggest two shoes, the Mizuno Wave Inspire or the Brooks Ravenna. He said both would give me the support I need without going overkill on stiffness. People with high arches tend to need more flexible shoes, so both these options allow me the freedom I need but at the same time give me the stability that is necessary to make my long runs comfortable.