Running 11/22/09 - 11/28/09

[Jolt]

I'm happy to see another Chi Runner here! I've been working on it for about a month now, trying to find the solution to some nagging IT band issues in my left leg. It seems to be helping, although I still have some pain. Too much too soon? Who knows....

I did ~3.3 trail miles today, and only had hip pain during the last 15 minutes, so I guess that's an improvement

Are you using a foam roller on your IT band area? Sometimes what you think is IT band pain is really coming from trigger points in your outer quads (vastus lateralis). If you use the foam roller and it hurts, that means you have trigger points that are at least part of your problem. Check your TFL (tensor fasciae latae, muscle on the outside front of your hip) as well--trigger points there can make your hip hurt and can make your IT band tight since the TFL is the major muscle that pulls on the IT band. A big high-bounce ball is good for rollling out trigger points there.

[Becky]

Are you using a foam roller on your IT band area?

Oh heck yes! IT band, TFL, vasti lateralis and medialis, glutes, and even the hip flexor. I'm definitely finding trigger points all over my upper left leg. I've also "borrowed" the dog's rubber ball for massage work, much to his dismay

I love the foam roller, but I think I need something firmer. Has anyone tried the Grid (http://store.tptherapy.com/The_Grid_...p/tpt-grd.htm)? I sent it to DH as a Christmas idea

[OakLeaf]

I love the foam roller, but I think I need something firmer.

FIRMER??? omg...

How about a steel rod? Cast concrete?

[Becky]

FIRMER??? omg...

How about a steel rod? Cast concrete?

LOL! No, I'm not *that* into pain However, I can feel that my ~2 month old roller is breaking down already, and there are some spots (about halfway up the outside of my thigh, but to the inside of the IT band) that it's not releasing. I guess they're either too deep or too tight for the roller So I've been looking around to see what else is out there, and that Grid thingy caught my eye.

By the way, how cool is this? http://www.gwc.maricopa.edu/class/bi...uscle/leg1.htm

[OakLeaf]

Oh, that's WAY cool! Thanks for the link!

All it needs is a set of cutaways for the deep muscles (says the gal who's about 98% sure it's her vastus intermedialis that's nearly healed, but still has no idea how she strained it...).

But I'm definitely going to spend some time exploring that site's other anatomy tutorials (link at the bottom of the page).

[katluvr]

I am way behind on posting. VERY busy weekend and so far busy at work (darn it!)

Turkey Trot: Plan was to walk/run with friends. But one friend was not feeling very well so they planned to walk. I could not justify sacraficing 3 miles of training for a walk. So they said--go on. And I did! So weaving in and out of the crowd and continuously passing folks resulted in a 30:36 finish time. Not to shabby. I was very pleased w/ my time.

On Friday I did an 8 mile run. I was at my folks. They are more central FL so I had some rolling hills in the neighborhood. So it was cool and a bit hilly adn I had a great run. Smidge under an 11 min mile. So that is still in my training ranged.

Kaci---awesome job to finish under 2 hours. (My dream!!)
Colby--so sorry you had the crud. I know you would of had an even more awesome finish. But even sick you make your "goal".

Off to update this weeks running thread...