Tuesday I didn’t have the best speedwork. I had this horrible blister, turned chafing, turned flesh eating virus (joking) on my ankle that made it really hard to wear shoes. I did my best to bandage and tape it up but nothing really worked. I opted for a shorter workout so I wouldn’t make the ankle too bad. I ended up bleeding through my socks and reopening it (Gross), your welcome for the lack of pictures. Also, there were tons of kids on the football field but kept jumping on the track so it was really hard to get speedwork in.
So if my ankle wasn’t bad enough, I noticed I was quite sniffly after speedwork. Went home to shower, take Ryan out for his Birthday and as the night went on I felt worse. I finally came down with a cold Wednesday and Thursday I made sure to go to bed early and “take it easy” I’m horrible at that but I tried. Friday morning I woke up feeling GREAT!
Monday: 90 mins yoga at Prana Bodhi
Tuesday: Speedwork (kinda). 1 mile WU, 1 mile at 7:10, 1200 at 5:14 (6:57 pace), 2-800s at 3:19 and 3:23, 1 mile CD. Bleeding through my sock made me stop.
Wednesday: 50 Mins of spinning. 30 mins of abs, arms and IT band exercises.
Thursday: 3 mile run.
Friday: Rest Day
Saturday: 5K race, 20 miles total. I’ve noticed I’ve been struggling with long runs after a 5K race. If it’s 15 or less miles it’s not problem but 15 or more and I hit a wall.
Sunday: 6.2 miles with Ryan
Total Mileage: 35.2
To get my 20 miler in the weekend I had to duct tape bandages on my feet. I will not show you pictures of the wound because that’s just plain gross. But here is the duct taped ankle.
Duct taping my ankle did help. It was the only tape that kept bandages in place (athletic tape failed). Downside was that the edges of the duct tape dug into my skin so now I have all these awesome cuts and scratches from that. The good news is the duct tape helped to keep my blister/chafing/flesh eating virus from reopening so now it can finally heal!
Tips for avoiding blisters:
- Shoes that fit and that are broken in. If shoes are too big your foot slides around and the friction causes blisters. Shoes that are too small cause cramping of feet/toes and cause blisters and black toenails. New shoes are not molded to your feet yet and rub your feet wrong.
- Running specific socks. These socks are meant to keep your feet dry and don’t have seems that may cause blisters. However, I am freak of nature and wear regular cotton socks. I’ve never had a problem and they are cheaper than running socks. If you are prone to blisters, I recommend running socks.
- Keep your feet dry. Hard to do since you sweat while you run but if you can change socks during a run that will help. Especially if it is raining or snowing. This is actually how I ended up with my blister/chafing incident. After running 6 miles in the rain, my shoes and socks were completely socked. I kept running though….for another 7 miles. oops.
- BODYGLIDE. I cannot even begin to tell you how awesome this stuff is. Actually I can. Here goes. I use bodyglide on my feet anywhere my shoes rub or might rub and all over my toes. I put it on my under arms (not my arm pits), but were your arms hit your sides while running. I put it on the “chub rub” of my thighs and also the small of my back where my wasteband hits my back. Guys who have bloody nipples should try using bodyglide, although I really enjoy laughing at guys with this problem.
- Vaseline. I prefer bodyglide because it is less greasy. However, for marathons I coat my toes in vaseline.
For myself, I wear cotton socks, vaseline on the toes, bodyglide on the rest of the foot and shoes that have been broken in. I rarely get blisters (this one is more chafing than a blister) but have also never had a black toenail or had a toenail fall off. Quite the accomplishment after 10 marathons.
What is your best blister advice?