(Monday, 18 June)
Starting out the week nice and easy. I think Monday should definitely be a restful day. Meeting up with peeps at work finally -- got me a workstation. (Posts should be less sporadic now!). Met some good hills this morning. I'm trying to work them into the easy runs a la Monsieur Ogliore.
(Tuesday, 19 June)
Did the beach route again with DL and Steve. I like running with those two because usually Steve is about to bolt and Dave's knees are bothering him, so I end up comfortably in the middle. If I go with Steve I hurt and feel antisocial, but Dave keeps nipping at my heels so I feel slow if I back off. It's great. I ran into Helia Naeimi at the cafe in Price Center today, which creeped me out. I didn't even know she wasn't at Penn with DeHon's group. So random! I couldn't believe it. I also had an interesting encounter with a young guy there. (See other post.) Also had burgers and some great porter from the Pizza Port brewery at the Liar's club with the homeslices from work.
(Wednesday, 20 June)
Roundabout mostly beachy; Fletcher was too wet northwards so I went South on 101 to Del Mar and back on the beach to the river by the racetrack. Gotta learn some of these names some day. The sand down there was nice though, a bit softer than it's been the last few times. Feeling pretty good, but left knee/lower IT band iffy. Rolled it, will update on progress.
(Thursday, 21 June)
Chilled around the lagoon for an hour or so, knee/IT hurt a bit at the beginning but the flat softness seemed to help it ease out. Avoided several dogs trying to trip me and a crazy hungover hobo. Saw some high schoolers who looked about 12 years old.
(Friday, 22 June)
Off, took bus in and felt sorry for all the crackers on bicycles. Lisa was kind enough to take me to the airport, got home and chilled with the family until way past my bedtime.
(Saturday, 23 June)
It's really depressing to get up before your parents. Woke up at run o'clock to do the Gate/Bayview out-and-back, which I hadn't done in forever. It was nice weather (but smoggy), and the mile on I did from the mile mark to BV trailhead on the way out felt really, really good. Nice to stretch the legs out. However, my right IT band (the one that usually bothers me) tightened up on the way back (maybe the downhill?). The left knee seemed fine though. The right IT band thing happens occasionally so I'm not too weirded out by it, but I do miss the foam roller. Maybe I can get someone to rub it out for me.
(Sunday, 24 June)
Pope Valley. Ran to Ink Grade in ~29, back in 27. Three sections of "on", which surprisingly felt pretty good. The faster I run, the better my legs respond. I think the biking is making my muscles stronger than they're used to being. Lazed around, which was awesome. Sleep and reading and running is good. Also ate about a pound of strawberries.
I can't believe I remembered to stop my watch. Should've run faster.
Jun 26, 2007
Week 5: upping the mileage (baby steps)
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2 comments:
I'm sort of curious about what exactly fixes my IT band stuff. I've been in this great routine after riding each day where I roll and stretch it, but I'm not exactly sure what's doing the best job. I think in addition to rolling along the Iliotibial band you should make sure you roll your glutes out (up high, all over your butt). Also if you roll your hip flexors in the front, and your hamstrings and quads out.
Also, in addition to doing the usual butt/quad/hamstring stretches, I do the piriformis stretch, and the psoas stretch.
I think those help out a lot...
Also there's this great article on Iliotibial Band Syndrome I refer to often
When I think back to my achilles issues, I think it was related to some minor IT band issues I was getting over the summer that I didn't take care of well enough. So good job taking care of yourself.
Thanks for the links! I've been rolling pretty much everything from my shoulder (with tennis ball) down to my IT bands near my knees. It feels especially good on the IT bands (which are always tight), hip flexors (which hardly get stretched, sitting at a desk/on a bike/running all day) and quads/upper gluts, which I think are sore from climbing on the bike. I think it really has helped me stay loose and soreness-free. I've been surprised at how little soreness I feel, given how many hours a day I'm active. But, I think the tiredness I usually associate with hard workouts is really helped by rolling and stretching before I go to bed.
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