a vlog. sort of

I frequent a health & fitness board and lately there has been an influx of IT band questions. Since my IT band is something I struggle with it I thought I’d make a brief video of the stretches I do to keep it loose & under control.

I rode the stationary bike for an hour before I made this video, so, excuse my crazy hair.. and I’m not even going to apologize for the state of my living room. We live here – it’s real life. It’s not always picked up. deal with it.

 

A few other IT band maintenance tips:

– I never stretch cold muscles. If I can’t ride the stationary bike, or run, then I’ll walk on the treadmill for 5 – 10 minutes to get my legs warmed up – then I stretch.

– I also take hot hot epsom salt baths to loosen up my legs. After I soak for as long as I can stand it, I foam roll & stretch.

– foam rolling – your best friend, and your worst enemy.

 

Lately I’ve been really bad about stretching, and I can definitely tell. It’s something I need to get back into the habit of … Race season is coming up, and if I’m going to have a successful season then I need to get this IT band worked out and loose.

Do you have any other favorite IT band stretches?
Are you good about stretching after a run, or do you avoid the whole stretching thing.

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accepting defeat

This week is really beating me up.

Monday I didn’t run. I starting feel nauseous around 2 or 3 and it lasted for several hours. My legs were also really tight; just walking was painful.

I ran 1/2mi on the treadmill to warm my muscles up so I could stretch them out. I have one of those elastic resistance bands and when I went to physical therapy they showed me some good ways to stretch using the band.


Not me. found picture here


found here

The hip stretch is my favorite. Oh man, it hurts so good!

I also did a little work with my foam roller. I really hate that thing. I can’t make myself stay on it very long.


found here

kill me now.

This site, National Academy of Sports Medicine (NASM) has a lot of good stretches & exercises to keep our hips & knees limber & strong. I’ve added it to my favorites, as a point of reference for some good stretches.

Tuesday’s attempt at running just as pathetic as Monday. I hemmed & hawed about this run. I didn’t want to do it, but I was feeling fat & lazy. I felt like I needed to do it. But want was overpowering need in a big way.

Finally after I made dinner I put my running clothes on & headed out, the temperature was a cool 90 degrees. I made it about 200 yards before I started walking. That pretty much set the tone for my “run.”

I don’t want to complain. There is nothing I can do to change it, so complaining really doesn’t do any good, but oh my gosh, I am SO SICK of this heat. All I want to do is run and be able to breath. Is that to much to ask. GOSH! If I wasn’t in the middle, or near the end of training for 2 half-marathons I’d quit running until it cools down. (probably not, but I seriously considered during Tuesday’s pathetic attempt of a run).

I made it 1.66 miles before I quit and went inside. I stretched some more then ate dinner. Not exactly stellar.

So, I’m moving on and I’ll try again another day.

but I don’t wanna

I am writing Thursday morning’s post on Wednesday night in hopes that I will get up early and get a work-out in before work.

Something’s gotta give, I’ve gained 6lbs in the last 10 days, and that is not cute. I took 8 days off from running and that was not to good for my weight. This tells me that I’m to dependent on running and that I need to watch my diet more, and add in some other routine.

 

Today was a pretty good day for eats:

  • breakfast: oatmeal
  • snack: black cherry chobani yogurt
  • lunch: salad w/ shredded turkey, apples, mozzerella cheese & italian dressing
  • snack: M&Ms. (I couldn’t resist)
  • dinner: grilled trout w/ steamed broccoli & carrots

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Yummmmm Saladddddd

I’ve been diggin’ salad lately so I’m going with it. I’m not real creative with the toppings so I’ve just been using what I already have at home. Tuesday I had salad for lunch, but I forgot my toppings. I only had an apple so I cut it up and put it in. It was pretty tasty, clearly, since I did the same thing today.

Wednesday after work I had plans to run about 6 miles. Then I decided 6 miles was probably to far for my first real run in 10 days. I decided 4 miles would probably be sufficient.

I should have known when my Garmin battery flashed low that this wouldn’t be my run. It was muggy as heck out. The air was so thick I felt like I was running in circles in a glass box with no ventilation. I was having a hellacious time getting my breathing right. Deep breathes were.not.happening.

I decided that I would mix up the run a little bit so at 1.6 miles I did 10 pushes, then 15 jump squats. I did that twice then finished out the .4 mile before my turn around. At this point I’ve already stopped twice to stretch. My knee/IT band is tightening up and I’m getting really annoyed.

At mile 2 I did some more stretching. I was on the look-out for Chris or my neighbor to drive by because I had a feeling my knee was not going to cooperate for the 2 mile run back.

I made it about 3/4 of a mile (stopping to stretch twice) when my neighbor drove by. She saw me stretching, pulled over, and asked if I needed a ride.

Why yes I do.

I’ve never copped out of a run like that. My knee just was not cooperating. It was getting so tight I could feel my gate changing. I was putting most of my weight on my left leg and that’s just no good.

As soon as I got home I went upstairs and started stretching.

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I think Chris is getting used to my kooky blog pictures. I said “Babe, will you take a picture of me stretching.”  He said, “Yah”.”  

Didn’t even question the kooky-ness of this. What a good Babe!!

I stretched & foam rolled for about 30 minutes. I found this article and it has a lot of good IT band stretches. Some of which I already do!

I don’t know who this is; it’s the picture in the runningtimes article that I linked above.

This is my favorite stretch. It feels SOOOO goooooooood. I also did some of the leg strengthening exercises that they taught me in physical therapy. I definitely should have been doing those all along.duh.

I really don’t want to take another week off, but I didn’t even make it 3 miles before I had to quit my run today. I obviously can’t keep running like this. Ugh. I really don’t want to go back to the Sports Med Dr. I

I need a game plan. I need to come up with a time frame, that if it’s not better by XXXX date then I’m going back to the sports med.

I want to continue with the strengthening exercises, rolling, and stretching.

Someone give me a time frame. When should I go back to the Sports Med?  The thing is, I think it’s just my IT Band…which he can do nothing about except send me back to physical therapy.

Why are runners so stubborn? Maybe it’s athletes in general that are stubborn? Are you stubborn, or do you go to the Dr at the first sign of an injury?

 

Happy Thursday, Y’all

 

You only have one life, so live it.

Harder than it looks

Happy Hump Day everyone!!

Whose glad it’s Wednesday? I am. Nothing special happens today, it’s just that we are that much closer to the weekend and that is exciting! I have a busy weekend ahead and I’m really looking forward to it.

Saturday I am getting a much needed hair cut and color. I’ve been putting it off for wayyyy to long. My hair looks nappy Sad smile gross.  Then my BFFer is coming over with her sweeeeeeet baby girl!! I’m very excited about this.

Sunday we are headed down to Clearwater to participate in the IronGirl 5K. There is still time to sign up if you want to participate!

Yesterday after work I went shopping..again. I went to the Ross by my house (this is a problem, it’s like, on my way home every single day)… I bought some cute knee length khaki shorts & a blue/white striped shirt w/ some brown sandals. It’s really cute. It kind of makes me feel older than 26, but let’s face it, I can’t dress like I’m 18 forever. I eventually need to graduate into adult clothes.

My scheduled run for Tuesday was 3 miles, seems simple enough, right?

3_mi_maint

I did a little stretching pre-run. I ran down the street and back while my garmin was loading satellites. I did a 1-2 minute stretch, then headed out for my run. I stopped at 1/2 mi and stretched for another few minutes. I stopped again at 1.5 mi to stretch. I was feeling good, then about 1/2 mi before I got home my knee started tightening up. I could feel my stride changing, my left leg was taking most of the beating since my right knee was hurting pretty good. blech. I stopped, and stretched again hoping to relieve some of the tension. I made it home in one piece.

As soon as I got home I hobbled up stairs and started stretching once again. I stretched for about 10 minutes.  I did every single stretch I could thing of. {how many times do you think I’ve said stretch in this post?"} After stretching I iced my knee for a good little while.

I was going to do another 6 mi run today, and then take tomorrow off since I need to go to Tampa to pick up my Irongirl packet. However, at this point I don’t think it would be wise to run 3 days in a row.

Soooo, last night I took a leap.. a leap into the self-hosted bloggy blog world. Let me tell you, that was frustrating. It seriously took me forever, and two chat sessions w/ the people @ bluehost go figure out what the heck I was doing. Oh dear, what have I gotten myself into?  I’m working on the new site, and hopefully it will be up tonight, or tomorrow morning.

 

Happy Wednesday Y’all