Out at 7.30 this morning as it's too hot to run later on. It was pretty hot by the time I finished an hour later! I was aiming for 8.5k today and all was going well - no blister pain - till 7k when I developed pain just lateral to my left knee. I had to slow down and walk most of the way back. I completed 8.5k, excluding my warm up and cool down but I'm not claiming it as an 8.5k run.
I think it might be my ilio-tibial band. No swelling anyway. I foam rolled it when I got in. I wonder if I'll ever get to 10k! Maybe I should do stretches before running. What do you lovely forumeers think? 😄
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Joy57
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I get ITB problems too Joy. I do stretching at least three times a day and foam roller every day. I've also found the exquisite release from a tennis ball. Lying on your side, if you position it between your outer thigh (where your ITB band runs) and on the floor and jiggle around, it's a very good way of easing tight muscles 😖
My Pilates teacher gave me a good stretch. Lie on your back with both legs straight out in front of you. Take a cord or band and wrap it around the middle of your foot (say left) keeping your leg straight. Lift your leg (as if you're doing a hamstring stretch). Then use your right hand to pull the band/cord so that the sole of your foot turns to face the right. Then gently move your whole left leg over to the right, keeping your left hip on the floor. You should feel a stretch along the ITB area.
It's hard to explain this but I hope it makes sense!
Don't stretch before a run but warm up well. Stretch afterwards.
I meant to ask you about the roller Floss. So glad it's working out for you. I have developed a complicated relationship with mine 😏 masochistic magic 😖
It is... the pain and the pleasure Wonderful.. I would not have believed the difference it has made...thanks you xxx
Glad I found and went to the Physio place too.. they were great and offer free discussion session, which is really great! But I may take your advice and have a sports massage every so often
I am hoping to get out for a short trial beach run tomorrow.. (fingers crossed 12 days on the IC..but have been walking and exercising!
Thanks Floss! Sometimes I cut the 5 minute warm up walk a little short - maybe by 30 seconds - because I want to get more distance into my run, if that makes sense.
Generally I love the heat, but it doesn't help my running! Maybe when it cools down a bit, I will get to 10k.
But I have a 10k race in August, and that will probably be warm too 😮
Well done on your run 57 ! It was hot today and I went running in the Forest of Dean this morning,slightly later than you. I did the speed pod cast yesterday and tomorrow I m back on the FOD trail a lot earlier in the morning . Then Saturday I shall do a little run 25mins ish! Then Sunday is the big day RFL. How did your RFL go or is it next week.
I was going to rest all day Sat . But I have read that it is better to have a run the day before the race ,nothing major ! But still a run.
I only stretch post run. I warm up pre run, cool down and stretch after.
You will get to 10k ! Don't worry. I,got a bit bogged down on week 4 of Sami podcasts but I got there. It's well worth the effort. No rush 🙂
It might not be anything specific with you leg. It might be ok after a rest. I hope so anyway . Don't foam roll your knee ! Up to and away from, if you feel you must roll.
Thanks Peggy. The knee feels a bit better and I'm going to try Irishprincess 's stretches before I go to bed. My RFL is the week after yours so let me know how yours goes!
I did as it turned out misswobble ! I went out for Parkrun, got my barcode ready etc, drove the 6 miles or so to my local one - and it wasn't there! The park was being set up for a weekend festival! 😥
So I got my music out on my phone and did a 'freedom run'. I avoided the part of the park where the marquees etc were being set up (there's lots of park left over). I did however stop at 2.6k as I didn't want to aggravate the knee - it was fine with that distance.
On my way home, I took another route and discovered that Parkrun had moved to another location, which I had read that they sometimes use, presumably for this week only due to the festival.
But I enjoyed my 'freedom run' and, for today, it was probably the best option 😄
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Nervously returning from the IC
When you need to adjust the run...adjust!! 🤩❤️
Promise not to tell me off?
The perfect rest day activity for me
