Showing posts with label Minneapolis running blog. Show all posts
Showing posts with label Minneapolis running blog. Show all posts

Friday, October 31, 2014

Fit Tip Friday: The Magical Taper.


Here I am in the midst of taper madness for the Outer Banks Marathon.

The taper: you know, that magical place when you sit back and enjoy all this extra free time and relish in all your hard work over the past 18 weeks....

Wait, what? It doesn't feel magical to me!

In fact, I'd say the taper kind of sucks.

Why does the taper suck?
  • You start second guessing all of your training.
  • You worry about the race.
  • Your body feels sluggish.
  • You feel lazy.                                                                                                          
  • You feel like you should be doing more.
  • You catch a cold.
  • Your muscles ache.
  • You feel heavy.
  • You are a little heavy- you gained a pound or two.
 Sound magical to you?

To clarify, the taper is the weeks before a key race where you cut back your mileage and let your muscles repair. Your body recovers from all the hard work you have been putting it through during training. You focus on replenishing all your glycogen stores in preparation for race day.

The general recommended taper for a marathon is 3 weeks, though some people do a 2 week taper.

For me, the taper isn't magical. Instead, it can suck a little, but I put together a few tips to help make the taper a little less "sucky" and maybe a little more "magical."

Don't overload. 
Yes, you can replenish your glycogen stores and carbo-load, but don't go crazy.  Keep it simple, keep it light, keep it easy to digest.

Don't cram. 
Now is not the time to make up for lost time. Don't try to cram in extra runs or miles. They will only hurt you at this point.

Don't stress about every ache or pain. 
Most of those phantom pains are part of the rejuvenation process that the is going through during the taper. Try to think of this as a good sign-rather than a pesky problem or cause for alarm. Your body is getting stronger during this healing process.

Finalize your race day outfit. 
Make a checklist for race day. Re-read this post for managing race morning. Finalize your race outfit, but don't forget- nothing new!

Mentally Prepare
Review your training log and pick out a few key runs where you felt strong. Focus on THOSE run and how great you felt! 

Pracice your mantras. 

"This is just me getting closer to my goals!"

Stay away from germs.
Become a little bit of a hypochondriac.  There's nothing wrong with Purell, Airborne or whatever other preventive measures you take to ensure you don't get a cold.

Stay busy.
Stay busy, but not with extra cross training or running, but with other activities. Grab a coffee with a friend, pick up a new book. Do some online shopping (one of my personal favorites). Keep your mind off running a bit.

Sleep.
MinneapolisRunning had a great post here about the importance of sleep and a good night's rest is even more critical leading up to race day.

Relax.  
You got this.

**I know that this post isn't all that timely since most of you are done with your fall marathons. But there are a few of us still counting down the days until our next marathon (9 days for me!!!)
There is a big group in the CBRC running the Philadelphia marathon November 23, so hopefully this post is helpful to them when they get into their "magical" taper time!

Tuesday, October 28, 2014

Tilda Tuesday: Training Your Vizsla to Hunt by Katie at Prairie Ponderings

Welcome to Tilda Tuesday, that special day of the week where the Right Fits goes to the dogs! 

I often post about running with my vizsla Matilda. She's one of my favorite running companions and a beloved member of our family. But this breed is actually raised for a whole different reason- hunting

Thought we don't hunt with Matilda, I still think it's a great way to get outdoors, be active, and bond with your pup. With that said, I am excited to share with you today a guest post from a fellow blogger with a vizsla, Katie!  Katie blogs at Prairie Ponderings and we connected over our shared love of running and vizslas. 

Katie is here today to share with you how she trained her vizsla Harvey to hunt. I found this post to be really fascinating to read. I hope you do too!

From Katie:

I still remember when Jeff announced to me that he knew what kind of puppy we’d be getting. At the time, we were engaged, but not living together, and talking on the phone daily.

He had been rattling on and on without much pause about this type of dog that I had never heard of before. He was excited to tell me that these dogs were energetic but snuggly and affectionate, very intelligent, and were excellent hunters. I could take him running with me if I wanted to, and on the farm where we’d be living he’d have plenty of free space, and Jeff would train him as a bird dog. He wasn’t going to be too big, and he was really clean—with short hair and a habit for licking and cleaning himself…. Jeff kept going naming all the virtues of this mysterious dog breed I had never heard of before.

“Wait—what kind of dog is it?” I had asked.

“A vizsla!”

We picked up Harvey as a puppy from a breeder in Iowa, while on a trip there to visit my family. This was about four years ago in September. 

Harvey rode all the way home with us as a teeny tiny seven-week old pup with huge ears, blue eyes, and a cute little pot-belly. We loved him from the start. He would be our companion, best friend, running buddy, snuggle-man, and hunting guide from that day on.

As a hunter, Harvey showed his instincts right away, as many vizslas do. Vizslas are actually an incredibly old breed, used by the tribal Magyar people in Hungary about a thousand years ago or so. They were bred from the start to hunt, so as a breed they have excellent stamina and athletic ability (which is also why they make such great companion dogs to runners!)
Within the first few weeks we owned him, Jeff had Harvey on another road trip and actually ran into a man at a rest area who was on a hunting excursion with his own dogs. He had a spare pheasant wing and gave it to Jeff. They laid the wing down on the ground a little ways from the car and then let Harvey find it. He didn’t exactly point right away, but he definitely keyed in on the wing and was very interested in it, his instinct driving him. We knew from that short episode that Harvey had the instinct to smell out birds.

Since I actually didn’t live with Jeff at the time, or even in the same town, Jeff was really the one to do most of Harvey’s training as a puppy. Jeff worked with him on all kinds of training and obedience- things that all dogs should learn- but also on honing Harvey’s hunting skills. It was only on my visits to the farm, and after I moved here permanently, that I was more involved, but Jeff certainly laid the foundation for our success.

Let me be clear that Harvey is not a strict working-only hunting dog. He is very much our best friend and family dog, too. A person training a Vizsla, or any breed, for that matter, to be strictly a hunting dog would go about things much differently than we did. From the start, we wanted Harvey to be part of our family, to treat him like we would a pet and companion, but also to be able to work with him to hunt. These are all more great reasons why we ended up with a Vizsla. To us, Harvey has shown time and again that he is happiest in three situations: running, hunting, and snuggling with us.

Thinking back on his formative years of training, Jeff and I have come up with some tips that worked for us when helping Harvey train himself as a hunting dog. We believe that the best kind of training feels more like you’re guiding and encouraging the instincts your dog already has. Here are a few things to keep in mind if you are thinking of training your dog to hunt!

Use a Reward System. 
Vizslas are very sensitive dogs and don’t respond well to punishment for doing something wrong. They are very responsive, however, to being rewarded for doing the RIGHT thing. Find out what rewards seem to motivate your dog, and use those when training. For Harvey, he seemed to care most about verbal praise from us and receiving a treat, so we made sure in training to reward him with both.

Be Consistent. 
Once you have your reward figured out, be consistent and use it EVERY TIME, or at least as often as you can, when your dog does what you want. This was especially important when training Harvey on the mechanics of his point. He would sometimes pick up the wrong paw or not pick up any paw at all, but he learned that he’d only get his reward when he picked up his front paw. Now, it’s not an issue, and he uses consistent body language each time he points, thanks to consistent reward and training early on.

No Time Off. 
You, as the human, need to be vigilant in watching for hunting-specific behaviors in everyday situations.  It’s super important not to pull a hunting dog off-scent, especially when they’re learning. Sometimes this means that you will walk in circles in public areas, looking silly, to follow your dog for what ultimately might be Bunny #762 in your local park. I’ve been there. For example, we wanted Harvey to learn for himself what scents he was interested in, and reward him when he was on the correct scent of a game bird. There were numerous times we’d be out for a walk and he’d start following his nose somewhere. If it ended up being a bunny or a songbird or a squirrel, that’s fine. Once we saw that he knew what he had been trailing, we’d lead him back on course, with no praise or reward. Only if he ended up on-scent for a game bird would he reward him. Again, you can’t take time off from training him on scents, even if it may be inconvenient for you, and stick to consistently rewarding the behaviors you want to encourage. This is how Harvey ultimately refined his knowledge of what he cared about in a hunting situation- and what was just for fun or play-time.

Verbal Commands. 
We trained Harvey on a few basic commands and phrases for hunting, again using reward system and consistency. The phrase we use most often is “Get the bird/Where’s the bird?” meaning we want him to try and find a scent to track. When Harvey hears this, he knows it’s time to hunt. We also use “Leave it!” to mean we want him to drop or leave alone whatever he is interested in. This is for when we shoot a bird and it falls and Harvey helps us find the body. Harvey’s not a retriever, so he tends to find the bird and wants very badly to shake it in his mouth, destroying the meat, etc. A stern “Leave it!” means exactly what it sounds like. 

The third phrase we use most often is, “Far Enough!” This is used when Harvey is getting too far out ahead of us when hunting. We need him to be close so that if he does point and flush a bird before we’re ready, we’re close enough to take a shot.

Visual Commands. We don’t use a ton of visual commands with Harvey, but we did train him to follow a point or directional indication from us. We point or wave one direction or another to show him where we’d like him to start hunting. This usually accompanies the verbal command of “Where’s the bird?” Ideally, you want your hunting dog to sort of zig-zag left to right, right to left in front of you, until he gets on scent. The pointing and hand directions helped immensely with this.

The Right Tools. 
We did use some hunting-specific “toys” and training aids for Harvey, too. We used AKC-issued bird replica stuffies, some actual bird wings and bird scent drops, a bird dummy, and also a 50 foot lead rope. Jeff spent some time hiding scented dummies and objects and turning Harvey loose to find them, earning a reward for a successful point. The objects were also great for training him on the “Leave it!” command.  The most useful tool was probably the rope, actually, in training Harvey on what distance we ideally wanted him to be at as he hunted ahead of us.

Experience. 
As with anything else, the most useful aspect of training with Harvey was practice and experience. We have a naturally full population of game birds where we live, so any time of year we can expect to encounter some while out on a walk or a run. Using all the tips listed above, we’d encourage Harvey’s instincts whenever we could when outside with him, but also took him on plenty of dedicated hunting outings. Even short hikes in the grass of an hour or less were great training tools for him.

Whether you’re planning on training your Vizsla or other dog to hunt is up to you. I never anticipated I’d be interested in hunting before we got this dog, but there’s something so special and rewarding about watching him work. Harvey loves to hunt—it’s a manifestation of all of his instinct, breeding, and training, in one exercise. If you do get a chance to try hunting with your dog, I wouldn’t pass it up. You might be surprised how well he or she does, even with no training at all, and you may even find another hobby. Hunting is a wonderful way to spend time with family and friends and your beloved dog outdoors.

But perhaps the best thing about hunting, is coming home with a tired, but satisfied and happy Vizsla who wants nothing more than snuggles on the couch!

Thank you so much Katie for sharing such a fascinating post about hunting with your vizsla!

Go check out Katie's blog HERE and for more posts specifically about hunting, check these out:



Do you hunt with your dog? Any other tips you'd like to add?

Friday, October 24, 2014

Fit Tip Friday: Tips & Gear for Running in the Dark

If you're a morning runner like me, you have probably noticed that it's pretty dark out there in the early hours these days. I don't think the sun even rises until 7:30 am! So if you are fitting in your run in before work, you're probably running in the dark.

How can you stay safe when running in the dark?

Though I can (and will) write a whole other post with safety tips for running in the dark, today I'd like to focus just on some useful gear that you may want to purchase to ensure you can run safely in the dark.

You Need a Light Source!
One of the most important pieces of equipment for running in the dark is a light of some sort. Now, you could just carry a good old fashioned flashlight. I see plenty of people doing that. But there are two other good options that will allow you to keep your normal running form and still see where you're going.

#1 Headlamp
You can purchase one like mine at REI or most other outdoor/camping stores or at RoadRunnerSports here. Most headlamps will have a couple different settings- bright, dim, and strobe (blinking.) The light is attached to an adjustable strap and you wear the light right on your forehead.

#2- Knuckle Lights
A headlamp works just fine, but my personal preference for dark running are the knuckle lights. These lights come in a pack of two and you wear them around your hands. (Buy them here.)
I never need both knuckle lights. Just one is bright enough for me. What I like about the knuckle lights is that you are able to aim them at the ground to see where you're running, or if someone is running towards you, you can aim them towards to the ground so as not to blind the approaching runner. The knuckle lights also do not give me a headache like the headlamp does.

Reflective Accessories:
Nathan Sports is one of the top reflective gear makers and they sell a number of options for helping you light up the night- beltsankle/arm bands, and more! The purpose of these items is not to help you see, but to help you BE seen.

Reflective Clothing:
One of the most important pieces of gear for night running is reflective clothing. There are a ton of options in this arena.

For example, the Nike All Over Flash Jacket is an extreme version of reflective gear and an expensive one too. I think it's nearly $500! The Shield Flash Jacket is the only one I could find online and its still $350. It similar to the All Over Flash Jacket except it's only reflective on the bottom half of the jacket. (All  Over Flash Jacket pictured below)
Athleta makes a somewhat cheaper version with the Reflective Running Start jacket for  $298. I have been eying this option, but still think that $298 is a lot to spend.

As cool as these jackets look for running in the dark, you don't need to spend that much to light up the night. Brooks Running has their NightLife line of jackets and vests that might not be quite as reflective, but they get the job done. The Nightlife Essential Vest is one of my favorites:

Nathan and Amphipod both make L.E.D. vests or reflective vests like those shown below.

A vest works well since you can wear it over whatever layers you prefer depending on the weather.

Reflective Shoes:
Most running shoes these days have some reflective stripes, but many brands are taken it even further with a separate line of extremely reflective shoes. Asics is doing this with their Lite-Show line, and Brooks is doing this with their NightLife line. Pictured below are my running shoe of choice, the Brooks Ravennas from that Nightlife line. They are totally reflective and basically one step down from glowing in the dark!

                              Brooks Ravenna 5 Women's Guidance Running Shoes
Don't Forget About Your Headband..
SweatyBands makes a reflective headband that is quite reflective too. Buy one here.

A few bonus tips for running in the dark:
  • Ditch the music. You need to rely on all of your senses, including your sense of sound. Be aware of your surroundings!
  • Run against traffic. Even if the cars can't see you, at least you will see them and be able to move off the road if necessary.
And though this piece of gear is not about being seen, I still suggest that you carry pepper spray if you're running alone in the dark. 

I have read that some runners are against carrying pepper spray. They believe that you're more likely to spray yourself than spray a perpetrator. I'm on the other side of that debate though, as I feel safer carrying it. What do you think?

Those are just a few of the right fits out there for running in the dark.

Do you have any other tips for running in the dark? Please share in the comments!

Tuesday, October 21, 2014

Tilda Tuesday: Matilda the Vizsla's Best (or Worst) Running Experiences

Last week, I shared my “Best (or Worst) of My Racing Experiences” (<--have you linked up yet? Please do!)

 Matilda my vizsla pup felt a little left out, as she has only done one official race (the Fast & Furry 8k). But even so, she wanted to share some of her own Best (or Worst) Running Experiences.

Hottest Run
Tilda has run in temperatures in the 90's, but always nice and easy with lots of water breaks and multiple cool-downs in the lake.

Coldest Run
She has definitely run in single digits, but always with a jacket. Vizslas are not cold weather dogs!

Longest Run: 
I think 10 miles is her longest run. I mean, I know we have done 10 mile multiple times, but I can't remember a particular time that she went longer than that, though I feel like she has gone at least 13.1 with me....let's just go with 10 miles though since I'm sure that's happened.

Scariest Run: 
Last week, she was super freaked out by a woman who was sort of hovering by the trees when we were running together in the dark. She got so spooked she actually pulled out of her collar, which caused me to freak out because she was running free! What if she got hit by a car??? I did get her to come back to me, but it was definitely a scare…We decided we need to buy a harness for running with her so she can’t pull out when she’s spooked. Vizslas are easily spooked, that's for sure!

FYI, we ended up buying THIS Ruffware Front Range Harness, as well as THIS new Stunt Puppy leash with reflective trim to make her more visible when we run in the dark!
Update- unfortunately this new harness chafed her under her arm on an easy 7 mile run. Even dogs get chafing issues when running. We had to return it. Does anyone have another suggestion for a better harness option? Help!

Hilliest Run
Probably the 10k loop that we do at the cabin. Those country roads are hilly!

Favorite Place to Run:  
She always prefers to run off leash...I mean, you can't beat the pure happiness of running off-leash!

...but when running with us onleash, she loves all the trails around the lakes. She probably knows Calhoun/Isles/Harriet the best, but she doesn't discriminate against Nokomis, Cedar, Brownie, Hiawatha or any other trails.

Things Tilda Hates to Encounter on a Run:
German Shepherds. We’re not sure why, but she hates German Shepherds.

Things Tilda LOVES to Encounter on a Run: 
Of course, there's her bff  Tin Fish lady. 

She also enjoys goose poop, bunnies, squirrels, and anyone who wants to pet her.

Strangest Behavior She Does on a Run: 
If you start the run with another person, you must end with that person. She leaves no man behind. She gets pretty upset if one person turns around and will keep turning back looking for that person.

Another funny thing she does is assume that every blond with a ponytail is me. When she runs with Dustin, she gets excited every time a girl runs by that maybe just might be me. She gets super excited and then she figures out that it's not me and gets disappointed. 

She knows how to make me feel loved.

Favorite Running Tradition:  
A Christmas Day run! The past several years, we have gone for an easy run before opening presents and eating an indulgent breakfast. It's a great way to start the holiday on a healthy note!

Favorite Time of Year to go Running: 
FALL! Tilda loves the fall weather. It's the perfect temperature for her to run- not too hot, not too cold.

I also love running with her in the fall the best because it's not as wet and muddy as the spring, so she doesn’t have to get a bath after each run. Let me tell you, she kicks up a lot of mud and dirt on her belly in the spring!

Highest Mileage Week: 
I haven’t really tracked this before, but I know that during this round of marathon training for the Outer Banks marathon, she has run at least 30 miles in a week with me.

Favorite Post-Run Recovery: 
A cozy nap under her favorite green blanket. 

Those are some of Matilda's Best (or Worst) Running Experiences. Be sure to check out THIS POST and link-up with some of YOUR best (or worst) racing experiences. Can't wait to read them!


Sunday, October 19, 2014

Weekly Recap: Peak Week of Marathon Training Ending with a Capitol Run!



This week was my peak week of marathon training for the Outer Banks Marathon. You know what else it was the peak week of? Fall colors in Minneapolis! Pictures cannot even capture how gorgeous the Twin Cities are right now. Every day that I drive down my street, I am seriously in awe of how pretty it all is.


These are just a few of the vibrant trees along the river on my long run yesterday. Stunning. This is EVERYWHERE in the Twin Cities right now.


So yes, being peak week of training, it was a full week of running!

Here's how things turned out at the Right Fits in Fitness this week:

Monday: 8 miles of running in the morning, C2 vinyasa yoga class after work at Corepower Yoga. Can you believe it? I actually made it to yoga. I took Nielle's class at the Edina studio and it was PACKED full, which also meant the already heated studio was even hotter than normal. I hadn't taken a hot yoga class in so long that I had to take a lot of breaks, but I still enjoyed the practice. She's such a great teacher.

Tuesday: Tuesday was my birthday and what better way to celebrate than with a track workout!

The workout was a tough one- about 2 miles to warm-up, 1600 at 5k pace, 400m recovery, 3 miles at tempo pace, 400m recovery, 1600 at 5k pace, and then 2 miles to cool-down for about 9.5 miles total. Whew! We celebrated afterwards with Pizza Luce. Happy birthday to me.

Wednesday: 7.5 miles easy with Matilda.

Thursday: 8 miles with 30 minutes at tempo pace (with Matilda- my tempo pace is still her "You call this running?" pace). After work, I took a 1-hour strength/kettlebells class with Ericka Darst at Balance Fitness Ericka taught the 10-week strength class I took over the summer at the Calhoun Beach Club, and now she has taken over Sarah's class at Balance. She is great! Seriously, come check out her class on Thursday nights at 6 pm. You will love it!

Friday: Complete rest day.

Saturday: 22 mile Capitol run! I actually went the wrong way around one of the lakes so I ended up with 22.75 miles. Here's how we did this- Dustin and I dropped a car off at the capitol in the morning and then came back to the Calhoun Beach Club. From there, we ran 22 miles of the Twin Cities course (separately of course- he's much faster than me!)
I took a quick selfie with THE bunny around mile 6 of my run.  I love this guy.

Though we were both running alone, we did have two very awesome friends who were on the course with Gatorade and water for us. Thank you both SO, SO much! It made the experience so much more enjoyable to have those support stops to look forward to. Even on a cooler day, the fluids made a huge difference. I did run with my fuel belt, but I filled up my bottles at the stops and took my GUs with the water they provided. More than anything, they provided a mental boost that really kept me going.


I am so grateful to have good running friends who will give up their Saturday morning to help out their friends. Thank you!


Dustin made it to the capitol over a 1/2 hour before me and was enjoying some chocolate milk and snacks that we left in a cooler in the car by the time I arrived.  Did I mention that Saturday was also our wedding anniversary? Six years! We celebrated the way most couples do...running 22 miles.

#anniversaryselfie 

Even though I ran alone, this was probably one of my best capitol runs ever. I wish I could pocket up the way that I felt yesterday and save it for race day.

Sunday: 5.5 easy miles with Matilda and Dustin. Gorgeous fall day.

In summary: SIXTY miles of running, 1 yoga class, 1 strength class, and 1 complete rest day. Feeling strong!

So what's happening in Fitness Fashion at the Right Fits?
I think I have finalized my marathon day outfit- woot, woot!

What I wore for my 22 miler yesterday worked perfectly, so I will wear the exact same thing on race day. I plan to wear these Oiselle roga shorts in "fast red", this Oiselle Scantron Tank top in turquoise, a trusty Serena sports bra by Moving Comfort, one of my many BIC bands, and my Brooks Ravennas.  Outer Banks will be pretty toasty, so I'm not worried about being cold. Fingers crossed that the temps drop a little bit, mmmkay?


That's it for the week from the Right Fits. I hope you had a wonderful week and enjoyed the "peak" colors outside!

How are the fall colors where you live? Did you do anything fun in fitness or fitness fashion this week? Please share!


Friday, October 17, 2014

Fit Tip Friday: Are Pedicures Okay For Runners?


A lot of you have completed your fall marathons (TCM, Chicago, Steamtown, Milwaukee, any others? Please tell me!)   If so, congrats!

Me? I'm still here trucking along with my training for the Outer Banks Marathon on November 9th.  In fact, this was my "peak" week of training. Training's going just fine but I'm going to be honest with you here, my feet have definitely looked better. Now, I have seen worse feet on runners, that's for sure. However, it's still 75 degrees in Nags Head, North Carolina so I might be wearing flip flops for that trip. My feet probably need a little TLC.

I'm trying to decide if I should get a pedicure now, or hold off until after the OBX marathon or is a pedicure both now and later a good idea?

The question is, are pedicures "safe" for runners during marathon training?

Guys- don't click away- this post is for you too.  Pedicures are definitely not just for the ladies! Almost all spas will give a man a pedicure. (Ivy Spa downtown is a luxurious treat). Your feet need some tender loving care just like the ladies' feet do!

From my research and experience, the answer is YES, pedicures are safe for runners.
In fact, there a lot of reason why you should get a pedicure when running a lot or training for a marathon:

It's a good opportunity to do some basic foot maintenance.
  • A pedicure is the time to have a licensed professional check things out. Unless you're super flexible (which most runners are not) it’s hard to see all of your feet so its best to let someone have a look. 
  • Even trimming your nails is easier if someone else is doing. There's less risk of cutting the nails wrong so that you set yourself up for future injury.
  • You need to keep your toenails cut short ; you don't want them to be too long or they can poke holes in your socks, setting you up for future blisters and irritations.
Pedicures are a great idea, but there are some things you want to keep in mind when it comes to pedicures for runners.

Tips for Runner Pedicures 
  • Do  not have your pedicurist remove the callused skin with a razor or emery board or pumice stone. Some people say its okay to get them scrubbed just a little bit, but never ever shaved (and in many states, this is illegal anyways) 
  • Here’s the thing- calluses are a good thing; they are our foot's way of protecting itself by developing a layer of thickened (albeit, dead) skin. You need those calluses!
  • Ask your pedicurist to instead spend extra time massaging your feet and calves.
At-Home Care...

There are things you can do at home to maintain foot health on your won 
  • Keep your nails trimmed.
  • Keep your feet moisturized.
  • Learn from your feet! Your calluses can tell you something- are they on the outside of your toe? Maybe you’re rolling your foot. Are your toenails black? Everything I have read says that black toenails are caused by improperly fitted running shoes.

Be sure you have the RIGHT FIT for your FEET!
I could go on and on about finding the right fit in running shoe, but I'll just briefly mention it again. Its imperative that you have well-fitting running shoes. Head to your local running store (Mill CityRunning, Gear, Run N Fun are all awesome!) and get properly fitted.

Be sure to wear moisture wicking socks.

In summary...

Pedicures are a good idea during marathon training, and they are also a great idea AFTER a marathon (or any other big run) as a way to treat yourself!