My training is taking a turn, we are getting into the last 6 weeks and the runs are long and longer - pretty much the only options. It looks a little something like this: 16/18/22/17/12/race <<< just the weekend runs. We keep a steady 11:45 pace on our training runs, during my shorter weekday jogs I'm keeping around a 10.
I know a lot of people tend to fall off the running wagon after marathons, so duh, I've already signed up for another race :) I'm doing the New Years Eve Double in Allen which is a half marathon two days in a row - NYE and NYD. I need a running buddy if any of y'all are doing it let me know!
|Outfit via BNShape|
My knee started acting up again about a week ago and I found some great stretches that are helping a ton - like this one <<< be sure to scroll down and watch the video. I can feel how tight my IT band is on my left side and foam rolling and stretching can only do so much.
Especially when you have kids taking over the roller and climbing on top of you - I'm looking at you little fat bald baby. A friend of mine told me about Arrosti - which is kinda like seeing a chiro, but they specialize in soft tissue.
"Well Airrosti is a new form of treatment for sports related injuries. The Airrosti assessment, diagnosis, and treatment model specifically addresses the connective tissue systems in the body and provides the appropriate directed manual strokes, pressures, and movements along with neuromuscular re-education and therapeutic activity in order to treat what Airrosti practitioners find."
I'm about to dumb it wayyyyyyy down for y'all - basically you have fascia, which is like the coating on a chicken breast, around your muscles to help bind them and let them slide smoothly over each other. When you get injured that fascia is all bunched up and if not treated can cause the pain to come back, which is where I'm at now. I'm not sure how widespread this type of treatment is, it may be local to Dallas, but I went here to make an appointment.
When I first went in he explained the treatment to me, then asked me questions about my pain and activity. Then he did an physical examination on both my legs, where we found what he thinks is causing my issues - my ankle. Now I'm not having any type of ankle pain, but both of them have been sprained quite a few times because of soccer which has lead to a lot of damage and loss of flexibility in them. This mean when I'm running I'm not getting very much give when my leg hits the pavement, which causes strain on the hip flexors and IT band - and out through my knee. Now comes the bad part - he had to do deep tissue massage on all of it, it was super painful, I literally started sweating and cursing in my head. After that he took me to another room where he coached me on foam rolling and stretching, then he taped me up. It will take about 3/4 sessions to get it all worked out, but insurance covers it - getting my money's worth! I will share a few of the foam rolling tips he gave me next week.
I woke up today and my knee felt much better and I even busted out a 6 mile run at a 9:48 pace - with hills.