Sock it to me

Running Socks

Next to good running shoes, my socks are key to comfort and avoiding blisters and hot spots (areas on your foot where it hurts when or after you run.)  I always run in Feetures socks.  I love these socks because they are virtually seamless and "hug" my feet.  You can buy them in any color or ankle height.

I like the quarter ankle height because sometimes with the "no show" or low cut my socks can slide down into my shoes, especially on long runs or when it's raining.

Either way, I make sure I'm not running in any cotton socks.  They hold water and cause blisters.  Running socks are expensive, like most good equipment, but they last a long time and pay off in comfort.  I expect to pay around $10 a pair, but have found good sale prices at the expos before races or style close outs and can get them for around $8 or so a pair.  Like most running gear, I get to know the pricing of my favorite items, so when I spot a deal I buy a few and stock up, or should I say "sock up".   (See what I did there...really?...anyone?)

Shoe up for your life

Running Shoes.

First I start at a running store.  Somewhere in every major town runners know about shoes. I have purchased running shoes from Fleet Feet in Chicago, Bob Roncker's Running Spot in Cincinnati, Runner's Roost in Denver, Gary Gribble's Running Sports in KC and others.

I take in my current running shoes to show them how they are wearing and try on at least 3 pairs from different manufactures.  I was a little intimidated at first, but I'm the only one who knows what feels good and what doesn't so I pretend I'm the expert about me and let them be the expert about shoes.  I try one shoe on one foot, then try another brand on the other foot.  If possible I run 20 feet or so.  Keep the one that feels best and try another until I have the best pair.

Some shops have a treadmill with a video camera to show me how much I pronate, or roll my foot inward as I stride.  I try not to get too technical and buy what feels the best.  I expect to spend between $80 to $150 for a good pair of running shoes.  Each pair lasts me around 350 to 400 miles or so, which for me is about 6 months.  When my feet start aching or my knees begin to hurt I check to see how long it's been, then go get another pair.

I have run in Nike, Mizuno, Asics and Saucony.  My favorite shoe is the one that feels good on my last run.  Shoe manufacturers change the "last" or form of the shoe, even with shoes that are popular and work well, so I'm prepared to adjust from year to year.  I buy my shoes a little big (I can fit the width of my thumb between the end of my big toe and the end of the shoe), because my feet can expand a little on longer runs.

There are many ways to tie running shoes.  I use the one on page five of this article. How to custom tie your shoes

6 degrees of separation

6 degrees for my Saturday long run today.

It's just too many clothes to wear to keep warm.  Two layers of running tights, 5 torso layers, two pairs of gloves, hat, neck gator, full face mask, ugh!  Warm enough, but if it wasn't for the sunshine I would have headed for the "dread mill" at the gym I just joined this week.

If it's below 10 degrees this week I'll skip the outside morning run and run indoor track/treadmill combo after work.

Baby it's cold outside

When is it too cold to run?

I run outside whenever I can, because it supports the number one reason I run: to be outside. 

I’ve learned to dress for all types of weather, mostly by trial and error.  My one weather rule is that I don’t run in lightning or ice storms.  Snow is actually fun running, as long as it’s 1 or 2 inches, or has already been packed down.  Rain is fun too, but not pounding rain.  Anything from a light mist to a normal rain is fine, as long as the temperature is 40 degrees or more.

When is it too cold for me to run?  Probably anything below zero, because it’s just too tough on all systems, muscles, breathing, etc.  I have running combinations of clothes I wear based on temperatures.  Wind also is a big factor.  I have several running routes that I vary based on the direction of the wind.  Wind from the south (usually warmer weather) I run east and west mostly.  Wind from the North (thanks Canada aka  “America’s Top Hat”) I run the routes through neighborhoods that block the wind and skip the wide open routes.

Below 10 degrees is not really fun, especially with wind.  I’ll skip those days when I can.  10 – 20 degrees means running tights, warm socks, 4 core layers, (tight fitting, dry wicking “tri top", long sleeve tech fabric shirt, fleece pullover and a wind blocking nylon layer jacket), hat, warmest gloves and a neck gator.  I’ll post pictures later.

I love Nike running stuff because it lasts and lasts and holds up to repeated washing.  Btw, I never put any running clothes in the dryer.  I always hang dry everything.  I have a place in our laundry room where I can hang my wet stuff after a run and where it also can hang to dry after a wash.

I shop Nike, Pearl Izumi outlet stores for deals on running gear, otherwise the usual sporting goods stores have running wear depts.  Many sports stores will discount running gear from the past season as they head into the next season, i.e. Winter clothes discounted as we head into Spring.  I look for tight fitting winter tops and loose fitting summer tops.  Good stuff costs money, but usually lasts a long time, so I'll spend $70 to $100 on good running tights for example.

Just can't run today...

Did not run today.  Got home late last night and just could not set the alarm for my normal early running time.  Damn, and it was nice and warm for December, 40 degrees.  Some days are just like that.  I don't sweat it when I have to skip a run day.  I've learned I won't lose my training when I skip a day once in a while.

I heard a story about a American runner training with a Kenyan runner in preparing for the Olympics.  The two runners were headed out for a light workout.  The Kenyan stopped after 200 meters and said "I'm resting today" and headed home.  He knew his body well and realized that was not the day for him and needed to rest instead.

I've learned to move from trusting a training schedule (which is important) to trusting my body and how if feels, along with a schedule (more important).  When I'm really tired, I don't run.  I have learned the difference between "reluctance to run and I'll feel better when I start", and just plain "too tired to run, my body needs a rest".

As James Taylor once said in concert "We're getting ready to take a break now...we think you'll like it...the band and I practiced it...it's tight."

Prepare the Pig!

I'm running The Flying Pig Marathon in Cincinnati, Ohio on Sunday, May 4th, 2014.

I have run 4 marathons to date (including two Flying Pigs.)  Have I learned anything before I start this journey again?

Here are a few questions I've been asked as others prepare to run for their first marathon.  I'll answer them from my own point of view over the next few days/weeks.

Q: How do you energize on long runs?  Do you take GU, water, Power Aid?

Q: How do you restore your muscles after a long run? Epson salt bath?

Q: How do you carry water, gels, etc when you run?

Q: What training program do you use and why?

Q: Do you increase your calories each day during training or just for your long runs?

Q: Do you purchase shoes every year?  How can you tell if you need new shoes?  What should I look for in a running shoe?  What's your favorite running shoe?

So come back often, comment often and have a great time preparing for a really fun day in Cincinnati on May 4th.  (May the fourth be with you...)