Start the Taper

Today is nothing like fun.  It's April 15th and I spent the morning finishing our taxes.  Working for yourself has many perks, but taxes are not one of them.  Secondly, I'm painfully sore and our house has too many steps. As I got frustrated with the taxes, I took breaks to roll my quads and calves on the foam roller.  It's a labor of painful love... hurts like hell, but it'll make all the difference tomorrow. (More on foam rolling here.)

Yesterday was my last 'big mileage' before the Wisconsin Marathon on May 5.  I knocked out 22 miles in wet weather at a sweet pace... sub-10 min miles!  I was exhausted, but very happy with how it unfolded. I've been plagued with some odd muscle twitches around my right knee lately, but thankfully no problems yesterday.

I started solo at 6:30am for some quick mileage before meeting the Sole Sisters later. Skies were gray but no rain in sight... yet.  I ran but one block when the drops started.  I turned back for my jacket and hat... and ditched my electronics in the car (not killing another ipod this time!). I'm not a well-versed rain runner, but I pushed through the showers for 8 miles.  By time I made it back to the car, I was drenched.  I quickly changed my hat and shirt, refilled my water bottle (is it even possible to dehydrate in rain showers?), downed some GU Chomps and headed back out.

This time, I had Laura, Heather and Barb by my side. It was like a whole new run. They had fresh legs and kept the pace honest, even as I began to tire.  More importantly, our conversation helped to alleviate some 'issues' rambling around in my head. (Run friends are so good at talkin' it out.)  The rain continued to spatter on and off with occasional heavy rainfalls. When we hit the turn-around point, I could literally wring out my shirt. The last couple miles were a real push to maintain pace. I could feel my legs aching, but was afraid to stop in case I couldn't start again!

Thankfully, I had warm clothes at the finish.  I stripped off the wet.. which was everything!  We had a good laugh because my feet were literally smoking when I took my shoes off.  And my toes bright white prunes!  It was a tough long run - both physically and mentally - but I passed with flying colors.  Did I mention a full 22 miles with no music!?!  It was just the confidence boost I needed as I officially head into THE TAPER.

22 miles in 3 hours, 38 minutes (9:54 pace)

This run also put me over the 500 mile mark for 2012!

22 in the bank Baby!

The pace was pretty close to my desired race pace for the marathon. My goal for marathon #2 is to take one minute per mile off my last marathon finish... which would be a 4:17 or a 9:48 pace.  It still sounds daunting for 26.2 miles...

So the endurance work is done.  Time to rest up the body and prepare for 26.2.

Oh-wait... I'll be racing the Oshkosh Half Marathon next weekend!!

Who planned this schedule?  Yes, I'm crazy like that...

• • •

For those of you who read my post yesterday on the
perfect running partner, Patty finished her first Mary in 5:03.

Rest 'n Roll

The power of the purple!

I love the long run, but hate the muscle soreness that comes afterward.  Enter the Foam Roller.  I've had some questions about it lately, so I'll go more in-depth since it's my rest 'n roll day.

In January, I used a holiday gift card to pick up the Gaiam Stretch and Strength Foam Roller Kit (foam roller + DVD).  A foam roller is a firm foam log about 6" in diameter.  It can easily be picked up for under $20.  When placing the weight of your body against the roller, it works to place direct pressure on muscles.  Think of it as a cheap massage therapist, especially if your significant other is wearing thin on the massage offers!

Simply place your body on the foam roller, and slowly roll up and down for 15 seconds on the targeted muscle group.  Putting direct pressure on a tight muscle releases tension in the tissue and flushes out toxins after a hard run.  Foam rolling is a labor of tough love... working a tight muscle in not always pleasant, sometimes even painful, but the end result is quicker recovery, injury prevention and improved performance.

RUN.  Roll.  Stretch.  Rest. 
This is the order I recommend.  After a hard workout, one should ideally roll the muscles before stretching to eliminate any knots.  When you stretch, the healthy parts of the muscle are worked, but any knots will remain unstretched.  It is also advisable to roll before a run (although I never seem to have time or remember to do that) to increase blood flow and release any tightness that may interfere with proper running form.

IT Band

While I'm certain to provide many laughs with my own demonstrations, I'll leave some examples up to the beautiful model from Runner's World!  Here's some of my favorite rolls...

IT Band

Quadriceps

Lie on your side with the roller near your hip. Move along your outer thigh while slightly leaning forward. For added stability, bend your top leg and rest your foot on the floor. Add pressure by stacking your legs.


Quadriceps
Lie with a roller placed under the front of your thigh and slowly roll your quads, from the bottom of your hip to the top of your knee. Repeat on each leg.

Hamstrings

Hamstrings

Place the roller under your thighs. Lift your hips and slowly roll from the knees to the buttocks. To increase the pressure, roll one leg at a time, turning your foot in and out.

Calves

Calves

Place a roller under one leg in the middle of the calf. Roll from the ankle to just below the knee; rotate the leg in, then out. To increase the pressure, cross the opposite leg over the leg on the roller.

More...

See complete instruction videos on the above exercises as well as the Piriformis, Abductors, Thoracic Spine and Lats by visiting HERE.

Do you foam roll? 

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