What we learned last weekend

This weekend was a good run, but a tough run. No question, the heat did it's best to break you down, but you all got through it. I thought this was a good weekend to recap some of the things we learned. This is a long email, so read it when you have a few minutes.

1) Blisters and Lubricants: Some of you had some blisters and/or chaffing from this weekend. The bad news is this is more likely to occur as our runs get longer. The good news is there are options to prevent it. Body Glide is the most common source of anti-friction skin formula. Essentially it reduces the rubbing of skin. After your long runs, examine your body to look for chafing or blisters. If you have minor blisters after 10 miles, you will have major problems after 20. So identify minor problems now, and use Body Glide to prevent them on the next run. Potential problem areas are feet, toes, crotch, your rear end, thighs, nipples, and shoulders. Anything that fabric touches is a potential problem zone.

2) Bloody Nipples Hurt: Yes, I know this sounds gross, but it is true. Constant rubbing of fabric on your nipples will eventually cause you to bleed. This is most common in men. To prevent it you can use Body Glide, but that frequently will wear of on long runs. Other options are band-aids, Liquid Bandage, or Medical Tape. If you are a male and have not experienced this yet, you most likely will.

3) It is HOT! Saturday was a hot run. The main thing you can learn from this is you need to adjust you run based on your conditions. Don't forget, humidity also impacts conditions, and can slow your body's ability to cool it self through sweating. Making adjustments could mean your pace, or it could mean distance. First of all, adjust your pace (slow down). If things still do not feel right, cut your run short. I am not suggesting giving up every time it gets tough, but you should also know when you are pushing yourself to hard. Remember. . . be safe. If you are not carrying fluids on your run, consider some options listed in a previous blog entry.

4) Some of you are doing better than you thought: Some of you are surprised with your progress, and are finding out your pace is quicker than you thought. This goes to show that sticking with it has helped to improve your ability. Celebrate this, and use it to keep you focused as the runs get longer.

5) It is time to settle in to a plan: As discussed before, most of you started on the intermediate plan. By now you know if you want to stay with this plan. There is nothing wrong with making a change. What is important is deciding what you want to do. Whichever you decide, you want to stick with it. Being "on the plan" one week and "off the plan" next will make it tough for your body to adjust to the increasing miles. There is a reason the plans are designed as they are. It allows for gradual build up of long runs, but also for down weeks to give your body a rest. There will be more on this later this week.