minutes per mile blog

non-dreadful

It’s a rainy day. But that doesn’t mean it can’t be a runny day.IMG_0541The only way to not make the dreadmill purely dreadful is to run fast. That way the time passes quicker and you are panting so much you don’t have time to get bored.

  • Mile 1 warmup — 9:10 pace
  • Mile 2 & 3 — 8:00 pace
  • Mile 4 — 7:48 pace
  • Mile 5 — 7:36 pace
  • Mile 6 cool down — 8:48pace

Phew!

And the only way to not make stretching purely dreadful is to get a fun prop to play with. Last night I headed to Arlington’s Potomac River Running store for a free session all about stretching. The 30-minute chat was led by Endurance Athlete Center and focused mostly on foam rolling.

IMG_0537A physical therapist led the session and kept things interesting by pulling audience members as models! IMG_0538Luckily I didn’t have to roll around on the floor in front of anyone. That would have been tragic.

Anyways, here are a few notes from EAC that might serve you foam-rolling fans out there:

  • This PT recommends that if you’re not injured, you should foam roll for about 15 minutes a day. If you’re injured, roll more! Considering my foam roll record is at 0 right now, I guess I need to pick it up.
  • Foam roller alternatives/supplements: Tiger Tail, tennis ball, and lacrosse ball
  • This PT also recommends that you foam roll after your run; before a run, he recommends dynamic stretching (more on this topic here)
  • The most common causes of running injuries seen by EAC: poor running technique, weak glutes, and weak hips.

I’m definitely keen on getting a foam roller (or stealing Anthony’s) but I know right now I can’t dedicate 15 minutes a day to it! Still, I think it’s important to stretch every now and then, and if a foam roller helps you do that, then go for it. YOLO.

Happy Monday!

  • Do you use a foam roller? If so, how often and what results have you seen?
  • Random: Does your treadmill face a mirror? If so, how do you handle staring at yourself for 30+ minutes?
  • What would you rather run in: pouring rain, 100-degree heat, 50-mile winds, or a blizzard?

Of interest:

18 thoughts on “non-dreadful

  1. Do you use a foam roller? If so, how often and what results have you seen?
    -No. But I tried. I literally rolled off and then gave up.

    Random: Does your treadmill face a mirror? If so, how do you handle staring at yourself for 30+ minutes?
    – It did at my old gym. It was unnerving to stare at myself but then I saw that I make really ugly faces when I am working through sprints or hills on the treadmill – so imagine what I was making during races – I credit that mirror time with improving my race photos.

    What would you rather run in: pouring rain, 100-degree heat, 50-mile winds, or a blizzard?
    A Blizzard. Hands Down.

  2. As a personal trainer and avid runner myself, I have been very impressed with foam rolling. Before I started using it, the lower part of my left IT band would always tighten up on long runs. Since using a foam roller in the morning (same day as long runs) and afterwards, the tightness has not happened. Great tool for runners!

  3. I do foam roll when I’m running. It feels so good when my muscles are tight! Treadmills at my gym do not face a mirror, but I think if they did it would make me dizzy! I wouldn’t care which of those conditions were happening because if any of those were the case, I ‘d be running inside!

  4. I don’t use my foam roller as much as I should. However, as soon as something starts feeling “off”, I break out the foam roller. I actually have two: the traditional black one and a Rumble Roller. There is no pain comparable to that of the rumble roller. It’s foam rolling on steroids but worth all of the pain. You can check it out here:http://www.rumbleroller.com/ Happy Running!!!

  5. Oh man, I have a pretty serious love-hate relationship with my foam roller. I don’t use it NEARLY as often as I should – sometimes I’ll use it after a particularly long run or if my cross-training leaves me really sore – but the more I use it the less it hurts, but the more it hurts the less I want to do it…ah, the viscous cycle strikes again! lol

  6. I just bought a foam roller last week and have been using it for about 5 minutes every day. I think? it’s working — I’m so sore that I know it’s going to take awhile to notice a difference but it definitely feels like the good hurt as I’m using it!

  7. Fun questions today! I have a foam roller, since the ACL tear I haven’t used it much. I used to hop on it for maybe 5 minutes a day. Typically just to do my hamstrings and shins. Treadmill facing a mirror… I normally stare at my feet to try to will them into not being pigeon toed. And I think the rain would be fun! Only if I could go sans electronics, other wise I’d be in total panic mode.