Sunday, September 1, 2013

Foam Rolling & Rest

Hi Guys!
 
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? 
 

9 comments:

  1. I have no advice, but hope you continue to heal!

    OK, my only advice is this - I really want to Boston Qualify, but I have decided I would rather be running 10min/miles for a marathon 10 or 20 years from now (I'm 47 now) than hurt myself and limit my running life pursuing speed. SO ... while you should definitely feel disappointment about this marathon if you cannot run it, look at thebig picture and try to learn from this setback.

    And I really LOVE your husband's new sneaks - I recently (ok, they already have ~250 miles on them) got Saucony Kinvara 4s in the lemon yellow color ... crazy awesome!

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    1. I agree! I definitely would rather run 10 and 20 years from now (but oh how I want to run this marathon too haha!) Thanks for the big picture advice because that's the truth. Your Saucony sneaks sound awesome!

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  2. Sounds like a plan! Glad you got some useful advice - and SUPER glad you got the CW-Xs. [Hint: Put them on like stockings - gather them up, and slowly let them up as you lift your hands.] Hope you see some improvement soon, and can crush a few more workouts before M-Day!

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    1. Thanks Holly! I'm looking forward to giving the CW-Xs a try - they are supposed to be here by Friday! I might just wear them all the time haha. Do you wear them after running too?

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    2. I just wear mine for running. I love the compression, and don't mind them while running, but I actually don't find them fantastically comfortable for lounge wear. When I was recovering from my IT band issues, I think they helped keep all my parts in the right place while I was running (sounds weird, but I really think it's true), but I never used them afterwards. Also, after a few years, mine developed a bit of a funk - which is acceptable while running, but I try to avoid sharing with the non-running public...

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  3. Hope the rest is helping! IT band issues SUCK! but with rest and foam rolling (icing sometimes helps too) it should get better. Also strength exercises for your hips help to prevent injuries from happening again. Sending positive vibes your way my dear!

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    1. Thanks Davida! I ran today and there was definitely lots of tightness. I'm planning on resting the rest of the week - maybe going on the elliptical midweek. I appreciate the positive vibes always!! :)

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  4. I'm glad to hear that you're resting and have such a positive attitude about the next couple of weeks. My fingers are majorly crossed that you'll be able to run and without any pesky knee pain :-x

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    1. Thanks Allee! Can never predict how things will go with training boooo. Thanks for your support and hope your training for the half is going well!!! =)

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