Sunday, February 20, 2011

Lessons Learned

I've learned a few lessons this week, and I've learned the value (and necessity) of recovery days.

Blisters are a reoccurring issue for me after running more than three miles. I've received some great advice from other runners and I think that I've found the combination that is going to work ... fingers crossed. If you get blisters, you can't stop training while they heal. You have to keep going. Unfortunately, if you continue, you break the blisters open and they get worse, not better. Here's what seems to work for me. 1) Non-cotton socks. Turns out that cotton holds in moisture, and when you run, you have moisture whether from snow, water puddles, or sweat. I've been wearing my Team In Training wick dry socks. 2) Two pairs of socks. Blisters are caused by friction of something rubbing against the skin. When there are two socks, the majority of the friction is between the two socks and not the sock and foot. 3) New-Skin liquid bandage. I brushed on a double coat of the liquid bandage over my current blisters and other areas prone to blistering. 4) Looser laces. I was pulling my shoelaces as tight as possible but it was getting uncomfortable and there wasn't a benefit that I could tell.

I hope that, continuing with these four things will keep the blisters away, or if not away will keep them from bothering me during my runs.

stretch
This photo is from Flickr user lobstar28.
I am currently typing this post, sitting on the couch with a heating pad under my calves, and there are two reasons.

The first reason is my own stupid fault. After my run on Friday, I felt great! I walked in the house, got my water and a snack, and chatted with my family. Everyone was in a good mood and talkative (possible a result of the beautiful weather). Time got away from and I needed to get dinner going and then take a shower. When i finally sat down two hours later, I realized that I did not stretch after my run and I was starting to feel the effects. My calf muscles were tight and knotted. The next day, they were still very tight so I took extra time to stretch well. I didn't have trouble during the run, so all seemed well.

The second reason I'm sitting with my legs propped up on the couch like a prima donna is because after my long run yesterday, I decided to wear my cute boots with a two inch heel. Bad Idea! Walking around in heels stretched my calves in the wrong way and I didn't realize it until I took my boots off five hours later and my calves SCREAMED!

So, the lessons learned: Always, always, always stretch before and after a run, and refrain from heels for at least a few hours.
Posted by Jennifer Yaros at 10:30 AM 0 comments
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Wednesday, February 16, 2011

Back Outside!

Tracks just from me and the deer.
Mid-40's after weeks of below freezing weather (many of which were below zero). 

Wow, it was nice to run outside again! I know I've complained in the past about running in the slushy, messy snow and stepping on hidden uneven ice patches, but today I loved every second of it. There was still about four inches of snow on the bike path so I had to lift my knees high, which completely exhausted me. I still enjoyed it and splashed in every icy puddle I saw! 

After the first 1 1/2 miles I didn't know if I could continue back through the snow, so I decided to run on the roads. It was slow going, and I really had to push that last mile. But I am completely happy with my run and I feel great. Can't wait for the even nicer weather tomorrow. 
Posted by Jennifer Yaros at 9:25 PM 0 comments
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Wednesday, February 9, 2011

Max & Erma Fundraising Opportunity

Here is an easy way for you to help with my fundraising efforts for LLS's Team in Training and get some yummy food. On Wednesday, February 23rd, Max & Erma's will donate 20% of your bill. All you have to do is print the following flyer (right-click and select Print Picture) and present it to your server. There is even a second flyer for you to give to a friend or family member.

Here are the address of the participating Max & Erma's:


Posted by Jennifer Yaros at 9:00 AM 0 comments
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Saturday, February 5, 2011

Running Etiquette

As with any sport, there is a code of etiquette when running. There are basic things you can do to keep running enjoyable for everyone, because unless you own a private track or road, you have to share the space with others.
  1. Just like when you are driving, stay to the right so there is room for others running in the opposite direction or for those wanting to pass.
  2. If you run with other people, keep to two people across, again, so there is room for others running in the opposite direction or for others to pass.
  3. If you want to pass someone, announce yourself. There is nothing worse than being started by someone passing you. A polite “On your left,” or “Passing on the left” is sufficient. Make sure to mention which side you are passing on (just like when driving) so that the person you are passing can move over if necessary.
  4. If you like to listen to music, make sure you can still hear what is going on around you. You want to be able to hear someone passing you or traffic on the road.
  5. If you like to run with your dog, the dog should also stay to the right, and keep your dog leashed! Even if your dog is the sweetest thing in the world, other people’s dogs may not be friendly. A loose dog that suddenly lunges at another runner could either scare the runner (not everyone likes dogs), or cause them to miss a step and trip. Leashing your pet keeps everyone safe.
  6. Also, pick up after your furry friends. There is nothing worse than having to dodge landmines.
  7. Finally, acknowledge other runners. A small smile, nod of the head, or a simple “Hi” goes a long way. It is just polite, and it really makes you feel good, like you are part of an exclusive club.
  8. Follow all posted rules for parks, trails, and roads. Run against traffic and stay to the side of the road. Remain on trails. Running off trails could damage delicate flora. Wear reflective clothing when it is dark. Etc. 
Use your common sense and treat others as you would like to be treated. Running should be enjoyable for you and everyone else out there.
Posted by Jennifer Yaros at 8:10 PM 0 comments
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