Sunday, September 1, 2013
Foam Rolling & Rest
I hope you are enjoying a long weekend. It's a happy thing having Monday off! We just got the ingredients to make green juice (kale, lemon, ginger, apple), that watermelon is for dessert, and avocado is just because.
Thank you for your comments on my Friday post. I was really excited to get out there and run 20+ miles on Friday, but as you know, that didn't quite happen. I ended up stopping at 12.5 miles due to outer knee pain. All very new to me. Friday evening I went to Fleet Feet and talked with a woman there who was incredibly knowledgeable about IT band issues, and she gave me lots of foam rolling exercises. The exercises are not just for my IT band, but for my quads, inner thigh, and hamstrings as well. I have been doing them twice a day, 10 reps, on each part of each leg since then.
I should have been doing this my whole training - essentially since May. I rolled occasionally and stretched just as occasionally, so really this was a wake-up call for me. I need to dedicate more time to other things that will benefit my running, and not just the running itself.
I did a 20 mile run at the six week mark until the marathon (2 weeks ago), but ideally I would hit another 20 this weekend and then taper. In talking with the woman at Fleet Feet, she did tell that running a 20 miler next weekend would be good timing for the race as well (if not better). However, I have no idea where I stand at the moment with the race. The run on Friday felt easy and it was just my knees holding me back. Very frustrating especially because I just wanted to run an enjoyable 20 so bad. Everything about the run was pretty effortless aside from my knee pain, which was really more tightness.
I decided to rest yesterday and today, and I might try running tomorrow just to see where I stand. Along with rolling, I've been doing IT band stretches I found online here.
I also ordered a pair of CW-X compression capris off Amazon because they had great reviews. I figured they were worth a shot and I got to try on a pair at Fleet Feet today while my hubby was getting fitted for new sneaks! Aren't they crazy fun?! He got the Nike LunarEclipse +3 and said they feel wonderful.
So I will keep you posted on my progress. I really appreciate all your support. If I end up not running the marathon, will I be bummed? Heck yes. BUT, over the last few months I have had so much fun running 13, 14, two 16's, and a 20 mile run. That's a lot of miles and I'm so grateful for that. The training is a journey of it's own. That being said, I'm staying positive, resting, and we'll see what the next week brings.
I can tell you these pups were ecstatic to have their mommy and daddy both take them on a nice walk this morning (they knew after this picture, they were getting a walk!). Oh and those sunflowers came from our indoor garden - YAY!
Let me know any other advice you've got regarding IT band issues. Thanks again =)
How's your weekend?