So another windy cold day for a long run this weekend. I actually waited until 1:00 PM to run my 9 miles yesterday. I must have been overly confident from my awesome 4 miler on Thursday because these were 9 tough miles. Around 4.5 miles, I was struck with right knee IT band pain. It came out of no where! I stopped my Garmin and stretched along the side of the road. A mile later, it was back. The rest of my run was a stop, stretch and go and I was pretty unhappy. I did make it to 9 miles, but stopped the watch a little early while I continued to walk at the end.
IT Band Plan…
- Foam Rolling and stick-massage thinger as much as possible
- Les Mills “Flow” (BodyFlow) 20 minute DVD
- YogaDownload.com “Yoga for Runners” (video below)
- Extra “off” day
I think this flared up because I HAVEN’T STRETCHED AT ALL in the past few weeks! I’ve been really lazy about it and thought I was fine. Nope! With all this BodyPump along with a Half Marathon plan, I really need to stretch or else I’m going to hurt myself.
So after a modified BodyPump workout at home (no squats or lunges) I did the 20 minute Flow DVD and it is awesome. All hip openers and IT stretches so I need to make this a part of my weekly routine!
PS I made homemade pizza tonight and it was delicious.