Best foot (going) forward

**  Please note:  This is still a work in progress **

I'm lucky in that I'm not often bothered with injuries (touch wood) but it's been well-documented that my feet are a source of pain and discomfort.  Some people might say that experience and mileage-bagging toughen your feet up for ultra-distance running.  Unfortunately, for me, the opposite is true.  Over  the years my feet have got consistently worse.  To the extent that it's a major limiting factor in the amount of races I do. 

Using my 2012 ultras as examples.  Glasgow Edinburgh Ultramarathon - my toes were bashed and badly bruised.   During the GUCR my feet were macerated after being wet for so long.  I could hear and feel the blisters popping as I ran.  The end result was so horrific I had to shout everyone in when I was changing to witness the destruction.  On last 10 miles of the Devil o' the Highlands, I felt like I was running on glass.  And at 24 hour world champs, my big toes nails fell off during the race.

All as a result of negligent foot care.  Instead of worrying about "wasting time" fixing a problem, it could have enhanced my performance.  Especially in the 24-hour race.  I've often said, with foot destruction, that ignorance is bliss.  Actually, it's just ignorance.  There was nothing blissful about it.

So I bought Fixing Your Feet last June!  Basically within days of finishing the GUCR. And it gathered dust on my bedside table for quite some time.  Ignorance, no more though.  It has now been attacked with a highlighter pen and I am now armed with lots of useful tips and advice

As per the disclaimer above, this is not gospel.  What works for some, won't work for other. For me, it's a work in progress and I'm still learning what does and doesn't work.  I used a combination of the various steps below on my long run this year and my feet seem better.  Not perfect, but better

General foot care

1) Remove callouses and hard skin.  I soak my feet, use a pumice stone on the rough bits and then apply some Flexitol Callus Remover Cream, which I picked up from Boots for £6.99 (they've got a buy one, get one half-price deal on too).

2) Filing toe nails down the way - towards the tip of your toe - so they are smooth with no rough edges.

3) Apply foot cream daily.  I've been using Gehwol Footcream (based on a Facebook chat recommendation by Mike Blamires), which I bought from Mankind for £5.87... with free and fast delivery.

Pre-long run foot preparation

This is bit time consuming, but worth it.  As I normally start very early, I have done steps 1-5 the night before and then added some more cream in the morning before putting my socks on.

1) Apply what the book refers to as Compound Tincture of Benzoin.  I struggled to find this in the UK, until the lovely William Sichel told me it's called Friar's Balsam here - £3.50 from Amazon. (Try to) Ignore the fact it's a decongestant, just slap it on.  Top tip:  Wear rubber gloves.  The first time I didn't, and my hands looked like I smoked 40 cigarettes a day.  Also put down some newspaper on the floor, as it can get messy.

2)  Allow to dry for a couple of minutes

3) Apply blister plasters - I use Compeed (approx £5) - to areas which are prone to blister.  My worse points are the big toe joints.  Other blister areas I cover with step four.

4) Cover the other blister points and hot spots with Kinesio Tex Tape.  So far I have only covered my big toes and the second toe.   I first put on a vertical strip over the top of the toe and then wrap another strip around the toe.

5) Then I apply some Gehwol Footcream.  The book recommends Hydropel, but this product has been discontinuted.  If I prepare my feet the night before, I go to bed with loose fitting fleece socks and then I apply more cream in the morning.

6) First pair of socks is an Injinji light weight no-show. Available from the ULTRAmarathonRunningStore for £10.99

7) Then I wear Drymax Drymax Lite-Mesh No Show Tab Running Socks on top.  Also available from the ULTRAmarathonRunningStore for £7.99.  I tend to wear no-show socks - even for everyday life - because my ankles and feet are prone to swelling and I think this helps.

8)  I've bought shoes specifically for long-distance training runs and races, which are at least a half size bigger than my normal running shoes.  I take a UK4 in dress shoes, usually buy UK5 for trainers, but my new Hokas are a UK6.  They are small made, but the size 6 is nice and roomy.

9) And finally, I put on some Dirty Girl Gaiters (approx £15) to keep all the nasties out.

During this weekend's 100 miler, if my feet get wet or I sufffer some discomfort my (untested!) steps will be to dry feet - reapply taping if required - apply some Sudocrem and then some Gehwol Footpowder (£5.62 from Mankind) before putting on another set of Injinji and Drymax socks.

I will also keep hydrated and drink water with High Five Zero tabs, because dehydration and salt loss cause blisters too.  Trust me, read the book!

  

I'll post a picture of my taped feet...and let you know how it goes... :-)

Forget raindrops on roses and whiskers on kittens....

...these are a few of my favourite (ultra-running) things...





Hydration packs: If you're anything like me, you'll probably have a collection of backpacks and bottle belts. All with pros and cons, but your "perfect solution" hasn't been invented yet. The Nathan Trail Mix Bottle Belt is as close as I've got to my perfect solution. I've worn in on various training runs and races - including two 95-milers - and not have a bit of bother with it.

My latest "perfect solution" purchase is The North Face Women's Enduro Boa. Once you get over the initial shock of paying for it - retails at a healthy £85 - you will realise it's not your run-of-the-mill pack. I find it hard to find rucksacks to fit me (resulting in some serious abrasion) because I have narrow shoulders and zero boobage, but this fits like a glove and redistributes the weight just right. Plus the anti-slosh control (which essentially means there's internal wiring, controlled by a knob, which tightens the bladder) so no more annoying sound. The downside is the exterior storage pocket is made of mesh, so useless if it rains.


Waterproofs/windproofs: I've never been a fan of running jackets, but the man from Montane convinced me otherwise. As the title sponsor of the Montane Highland Fling, they sent me a box of goodies for being second lady. I know the Montane Featherlite range is highly rated among the hill running fraternity and now I know why. As the name suggest, it weighs next to nothing and takes up next to no space. Previously it was the rustle-factor that put me off waterproofs, but this is the same as a long sleeve - with added benefits

For the feet: I've dabbled with a few trail shoe brands over the years - including Brooks, Saucony and Asics - but I'm now a firm Inov-8 convert. Now I run in Roclite 275 GTX. They are lightweight (my old Asics Trabucos were like bricks) and provide good underfoot cushioning. The negatives are (in my opinion: the fabric tends to "burst" well before the end of the shoes shelf life; they ain't cheap; and I don't really see the need for Goretex (which adds to the expense) in trail running shoes. If it's wet, your feet will get wet anyway; And unlike bigger brands, don't change their products/colours often. Do you have any idea how troublesome it is to get gear to go with green shoes? Think pink and blue, Mr Inov-8 please.


I ordered Injinji socks from the US and few years ago, but thankfully you can now get them in the UK. I wear them on long runs and races and think they help a great deal. There's a little pocket for each toe, which eliminates skin on skin contact between your toes to prevent blisters from developing.

My latest little diamond of a find, was Flexitol Blistop. It was specifically designed to protect the feet from blisters and sprays on a like transparent second skin. After reading a review in Running Fitness, I used this for the first time on the West Highland Way Race. Anyone who was there (or has read my race report) will know how wet the conditions were. Sometimes it was like wading through rivers. My feet really only blister when they're wet. And in same spots over and over again. Well, I sprayed this very liberally (best to do it outside, as it's potent) and only got one small blister. I didn't get any on the Clyde Stride. When I say liberally, I mean the packaging says it provides 42 applications, but only TWO for me. It's worth it not to have problems with your feet during a race.

I may have fallen out of love with them a little bit earlier in the year, but I still rate lock laces for comfort and ease of changing shoes. Just don't wear them on a hilly run in the rain, as they allow wet feet too much movement. The result is very bashed toes. I'll stick with them in my road shoes in future.

I DO believe the hype about compression gear. I like Skins, 2XU and New Balance have a nice new range. I just wish someone would come out with something a little more girlie. Raidlight have got the right idea - their ladies range comes in nice girlie colours with lovely flower motifs. I know that sounds really lame, but it's quite boring when everything looks the same. Only problem is that even their smallest size tights are quite baggy. I like lots of support.

Love or loathe them, arm sleeves are the best things ever invented. Well, in my world they are. They're perfect for Spring and Autumn, when it's too cold not to start with sleeves and too warm to keep them on. Plus, you're not in and out of your rucksack on a long run, when the weather turns. I really like these sleeves by 1000 Mile as they've got the thumb holes. There's something quite strangely comforting about thumb holes, isn't there?

The gadgets: Although I love them, I don't have much luck with ipods. Actually, I think this I'm on my 6th or 7th. I doubt it will be my last, but so far it's the best. It's tiny, clips onto my waistband and has a multi-touch display and an inbuilt radio. I do like listening to the radio, especially in the morning.

My luck with Garmins, is not too dissimilar to that of the ipod. I've had a few Garmin Forerunner 205, but upgraded to the 310xt last year. It's fairly similar to the 205, but with a longer battery life - approx 18 hours, not the 20 hours it promotes. The best thing about this 310xt is it's ability to get a signal. Great for me, as a lot of my runs start in built up areas. Previously I could spend 10 minutes loitering on street corners outside my office. I was once propositioned on a dark winter's morning. How do think I paid for the upgrade? Just kidding :-)

Food on the go: I know this is very much a personal choice and what works for you might differ from run to run. I find it quite difficult to eat during races, but this is what works for me on runs. Wine gums are my sweet of choice just now. I used to opt for jelly babies, but went off them after a while. I'm also partial to a Midget Gems and Skittles. All of which are hard to eat on road runs and races, but great for a munch whilst stomping up a hill.
I also like gold old Scottish tablet. I tried it for a first time couple of years ago and thought it had magical powers. After I introduced the GM to wonder drug, she had to go one step further a discover Mrs Tilly Vanilla Fudge and Tablet. I kid you not, after 22 years of friendship, this is by far my favourite thing about the GM :-) Now we start most training runs with:..."just you, me and Mrs T".

When it comes to fluids, unfortunately I'm not a "could-murder-a-glass-of-water" kind of gal. Truth to be told, I rarely drink water. Ever. On runs I prefer sport drinks such as Lucozade or Powerade (whatever happens to be on offer when I do the shopping) and dilluting Ribena.

For a quick fix I like flat coke - sometimes with gas for a good burp :-) and for an even quicker fix, a Red Bull Shot. Looking back at this list, I feel suitable ashamed. What a load of rubbish. The funniest thing is going to do the shopping pre-race day and getting some really strange looks at the the supermarket checkout. Especially when you throw in a couple of Slimfast Shakes for emergencies.

My legs have threatened to cramp in a few races this year. All hot races. Zero Sport Hydration Salts are an anti cramp formula of electrolyte tabs and magnesium. They're tasteless, so you can pop thme in water or your sports drink.


From the medical cabinet...I have been regularly using (not just when needs must!) the same sports therapist for the last couple of years. He advocates pre-race deep tissue massages and applying Deep Heat prior to long runs and races. These days people smell me before they see me. And if, heaven forbid, you're in the same car as me, as you'll be breathing out of your eyes! For pain relief I like Nurofen Express. Gaviscon double action for indigestion, Sudocream to prevent skin abrasion and Resolve Extra for stomach issues (and hangovers!).

My nearest and dearest know I'm quite fanatical about suncream. I think it's stupid and childish knowingly let yourself get burnt. Especially when you know how much your skin can take. After spending 18 years in desert climates, my skin has had enough abuse for one lifetime. These days, I've been know to put protection on my skin when's raining...just in case. Let's be honest, in Scotland the weather is pretty changeable. Anyway, Banana Boat Sport is fabulous. It's non-sticky and sinks in within seconds, so there's no mess. It's also waterproof and lasts all day.

Last but not least, my other favourite ultra-running things are Mark Johnston's evil speed sessions and Nathalie Jones' nutritional plans. And, of course, the Ambassador of Deep Heat's (AKA Jan Mieszkowski) deep tissue massage.

Anyway, I've been meaning to write this blog report/list for ages, so here it is. If anyone has done something or would like to do something similar, please let me know as I would like post a link.

Just a wee Devil

Who gets up at 5.30 and drives a 100+ mile round trip, just to run 20 odd miles? Oh that'll be me. The WHW troops scheduled in a 43 mile run on the Devil o' the Highlands course - Tyndrum to Fort William. As I'm focusing on London Marathon in two weeks, I'm acting a bit precious and decided to do the more tamer Kingshouse to Fort William section. Just a wee devil. I really should have bowed out of the training run, but I really enjoy them. And quite frankly, I'm scared I miss out on anything. Plus this is my favourite route.

I had pre-arranged to run with Alyson Macpherson - another cautious London-bound runner. Met up with the gang in Tyndrum, ready for their kick-off at 8am. Marco set off with Ian, JK, Gavin, Neal, Thomas and Davie. They were followed by super-support Silke, Caroline (Neal's wife) and Peter (Caroline's father). Alyson and I drove on to Kingshouse. And Tim started from Bridge of Orchy. Jon and Aileen had left earlier, but I never saw them all day.

When we set out the horizontal hailstones were pelting us with a fierce force. I was thankful I was wearing my cap. And my buff was great for protecting my ears. When we reached the bottom of the Devil's Staircase, the weather had calmed and we were pretty much lucky from then on in - apart from a few blustery sections. The outlook from the top was picture perfect. Crisp, blue and clear with amazing snow-clad mountains. I had to excuse myself for my first comfort stop of the day. Talk about room with a view!

Alyson and I gibbered the whole way. She has completed the race four times, so she instantly became my hero. Last year she was pulled at Lundavra. I'm starting to think that Lundavra is the Bermuda Triangle of the WHW. Being a race virgin, I can't get my head round finishing seven miles from the end. I would fall apart, but she's over it and looking forward to breaking 24 hours this year. She finished in 24:03 in 2006!

Alyson was a delight to run with. We both ran half-marathon in 1:42 a few weeks ago, so we were the perfect pacing match. And we both have the same aspirations for London.

I wasn't really paying much attention to my watch, but I know it was bang on 2 hours when we started on the ascent out of Kinlochleven. We passed lots of walkers on the way up. What a bunch of grumpy gits they were. As we greeted them cheerily, the most we got was a few grunts. We came to the conclusion they must be English ;-) Or maybe, given the toxic fumes, there was a hangover or two involved. After a few miles a pair of Americans walker saved the day by clapping and cheering us on, then stopped and shouted: "you're not running because it's a emergency are you?".

I told Alyson to cover her eyes and ears as we passed through Lundavra. We were both still full of beans and even picked up the pace. I remember running this route before the Devil's last year and I died at this point. But to be fair, that was the only training run I did for the race. This year, given all the speed/hill work I've been doing, I feel a lot fitter and much stronger.

Usually the section from Lundavra to Fort William is torturous and endless, but I was still in good form. We ended in a sprint (or as sprinty as sprinting can be after 23 killer miles) towards to gorgeous end of Way sign - which, incidentally, has been broken :-( I doubt I'll finish in 7.20m/m - unless I'm being transported courtesy of the NHS.

Alyson and I chatted so much, that the time flew by. Although she did mention a few things on my blog, so she probably had to listen to my tales all over again and was too polite to say. We finished in 4:53, which I don't think is not too shabby. Feeling quite confident as it was 33 minutes faster than my training attempt last year. And 36 minutes than I did the section in the Devil's race.

Shortly after we finished, the ray of sunshine that is Silke appeared with our food and clean clothes. After a much needed coffee, we headed along to the Braveheart carpark with Caroline and Peter to cheer in some of the guys. After a short while of shivering in the rain, Marco and Thomas appeared. Marco was running on empty (and raiding the boot of the car for foot) but Thomas looked fighting fit. Tim followed closely behind and they all headed off towards the end of the Way. As we followed them in the car, Silke was driving alongside Thomas, hanging out the window and screaming "watch your hamstrings". Who says the WHW family is a disfunctional?

Thomas had a storming finish. He looked like he was simply polishing off a 10K. Apparently the key was in his food consumption. Check out Thomas' blog for his top 'nutrition' tips.

By late afternoon most folks had finished and we all regrouped in the leisure centre. John Kynaston was his usually super positive and thoroughly delightful self - I'm sure little birds dress him in the morning. Neal smiling as always. And Davie being the wee monkey that he is. So all was good in team WHW camp.

Marco, Alyson and I headed back with Silke and Thomas. Marco had introduced Thomas to the term "bonking", which he found highly entertaining and tried to use it in as many sentences as possible. Thomas, word of warning: Bonking is not a word you should use outwith the running circle. Telling your IBM colleagues that "Marco bonked on the WHW" would tarnish my reputation. However, since the journey home, I have learned that Thomas is the only German man I know with a sense of humour, so maybe...

Keys points:

I wore my Injini socks. They are ankle cut length, which is great as I often get water retention and a heat rash if I've been on my feet for a long time. The downside is when they get wet, they slip down your heel. So, all though I didn't have any bother with feet, my heels rubbed and were a bleeding mess at the end.

Took on lots of advice on food and hydration. I know I couldn't handle soup and pasta, like some folks do. Cereal bars, peanut butter and jam pieces, bananas, honey, dates, yoghurt coated raisons and jelly babies are on my list so far.

After London Marathon, I'm going to spend as much time on the West Highland Way as possible.

The more time I spend on the Way and the more time I spend with the crazy folks that have signed up, the most excited I am about the race.

Injinji

You know me, I love at bit of retail therapy. And online retail therapy is my favourite pastime. My postman is frequently laden down with parcels that I've often forgotten I've ordered. Today, the postie delivered a much anticipated extra special purchase...my new running socks. But not just any ol' running socks. They're Injinji running socks. Visit this site for further information.


Ultrarunners have hailed them as the best invention ever. So, guess what? Sonic and I bought two pairs each. The down side is they're not available in the UK, so we had to order them from the US. Almost one month later, they dropped through the letterbox. I was hoping to get them in time for Wuthering Hike, as most reviews indicate they take a bit of getting of used to. I haven't even got round to trying them on, but Sonic said "it feels like there's something stuck between my toes. I think I'll keep them for a training run". Full report to follow.