Saturday, January 17, 2015


Total miles for the year: 68.9

The requisite post about self care, otherwise known as Actually, rest days are important for recovery, but that doesn't stop me from thinking this way sometimes.
(Thank you Pinterest)

So now we are all inspired by Arnold and his commitment to being big, here are some thoughts on self care.

Rest days ARE important. This is one of my biggest struggles with running. I love physical activities of all sorts. Most of my hobbies are some sort of physical activity, and when I have to be on a training schedule, making time for the things I love doing and acknowledging that
my body needs rest gets a bit tricky. Yesterday I convinced myself that my favorite yoga work out totally counted as a rest day. I had forgotten about the very very very very challenging core sequence called "Abs with a rolled up mat". My abdominal muscles are very sore and inflamed today, thank you very much.

Part of my self care is acknowledging that there will still be a million different forms of physical activity that I can participate in after this fifty miler, so when I open an email and see "Best New Strength Moves for Sexy Beach Arms!!!" I don't immediately run to the gym to try out the newest (not new at all, typically) moves to develop my arms. I have also gotten better at realizing that I can focus more on upper body stuff on my non-running days to give my legs a well-deserved break.

I have committed to getting massage regularly. This is probably easier for me than most people, as I was a massage therapist in a former life, and have friends with whom I can trade, but I still pay for a massage once a month. I highly recommend massage, especially if you feel your ilio-tibial bands tightening down, which usually manifests as knee pain commonly known as runner's knee. In my experience, myofascial release techniques can help prevent some common running injuries, like runner's knee.

You can do some of your own self care massage using a foam roller. Foam rollers can be found at most gyms now, and at most major chain stores. Here is a good looking guide to foam rolling from

Being a former massage therapist, I have a few techniques up my sleeve that I can use on my, including massage cupping.

(This is my ilio-tibial band with massage cups on it. There are magnets with opposite polarities inside of them. There were also more cups on my glutes, but I figured I didn't really want my butt on the internet)

This is what I use when my fascia is really locked down, and foam rolling isn't hacking it. If you do find a massage therapist, I recommend finding someone who has training in massage cupping; it is far more tolerable than skin rolling for releasing superficial fascia.

Keeping myself functional is key right now. Massage, stretching, foam rolling, and rest days are just as important as the time I spend running.

But cross country skiing is finally a possibility...

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