Run #200! Also, Nathan Trek Holster water bottle waistpack review.

Wow...run #200!

I'm not sure on my distance--it MAY have been a little further than I recorded, but I couldn't remember exactly what route I took when I came back to map it! Anyway, I needed this run. I've been so frustrated with the IT band stuff.

I took some good advice my dad gave and used a lot of my "walk breaks" to stretch, since that actually seems to help the IT band. (He actually suggested using the first walk break to stretch--but I stretched during most of my walk breaks today, because with the issues I've been having I wanted to be really sure I stayed loose.) And I ended up feeling so good that I lengthened my run (originally planned to run 30 minutes!) Hooray! As I got tighter near the end I decided to be cautious and come home...but I think my recovery from vacation is going great!

Quick review:



I used my new Nathan Trek Holster 22-ounce water bottle/waistpack today. It was a gift from my Daily Mile Secret Santa. The bottle is in the back, angled so it's easy to grab. In general I didn't find it as comfortable as my Camelbak hydration backpack since it doesn't spread the weight on as large of a square surface, but it was definitely comfy enough. I got to where I forgot it was there--and I remember that it took awhile to get used to my Camelbak, so I'll probably find this more comfortable as I wear it more. It bounced a little but that is actually a good cue to me, to have a less-bouncy stride.

What I did like is that the gear pocket in it is easier to get to than the ones in the Camelbak. Also I think it'll be great for summer, not having my back totally covered--and sometimes the straps on the Camelbak chafe me when I'm wearing sleeveless shirts, so the waistpack won't have that problem. I also appreciate that when I get home I can just take the bottle out and drink from it instead of carrying my backpack around the house to finish up my drink! And the colors (shown above, gray and light purple) are really pretty, definitely my style.

I'd feel comfortable wearing the Nathan if I'm walking around all day long, like if I'm visiting another city and doing the tourist thing. I think it stands out less than the Camelbak for non-running usage.

So the Nathan won't replace my Camelbak, but I'll switch back and forth between the two, depending on the situation. I'm glad to have it as another piece of running gear!

6.12 miles, 1:13:30 (12:00/mile)

The Trigger Point Therapy Workbook (book review)

I just wrote this review for the Barefoot Runners Society forums, and thought I'd post it here too. I've already written about the book on this blog, but this review goes into a little more detail.

***

I just got this book, and I LOVE it:

Trigger points are (and this is very much an unscientific layman's explanation!) these little tight spots in your muscles that tend to cause referred pain. Sometimes it hurts where the trigger point is, but often it hurts somewhere else. Muscles and tendons and bones are all connected so sometimes the area that is hurting isn't actually the area that needs to be worked on. Trigger points can be gotten rid of over time with targeted massage, and this book helps you FIND the trigger points and shows HOW to do self-massage on them.

I've written a lot here about how much I love my foam roller. But this book is helping me make better use of the roller, and showing me other ways to find and work on trigger points.

***

Example 1: my IT band seems to be my biggest recurring problem area. I get various trigger points in my upper legs and/or hips, and that makes my IT band tighten and gives me that distinct pain on the outside of my knee.

I was working on some areas I'd found (upper thighs/hips) with my roller but was having trouble really getting past the issue this time. This book suggests using a ball (I use a tennis or golf ball) to massage the side of the hips/glutes against a wall. I followed their advice to put the ball in a sock so I could hold the end of the sock, and so if I dropped the ball it didn't roll away. Using this technique, I immediately was able to target those sore spots SO much better than with my foam roller. My IT band seems to be doing really well now. (I also used some KT Tape on it for my last long run, which may have also helped.)

Example 2: After a 5-mile run last week the back of my left knee was sore. I really didn't know how to get rid of it. This book helped me find some deep trigger points behind my knee and at the very top of the back of my calf, points that weren't being targeted with my foam roller. I was able to work specifically on those points, and my knee pain didn't last long. I was able to do my 9 miler on Saturday without having any major issues in that area.

***

I still love my foam roller and am using it to work on various trigger points and just general sore spots. But this book is helping me be more targeted in working out my pain. Because I'm training for a race, I'm pushing my body more than it's comfortable with right now. I've cut down my mileage a bit, but I still get sore as my body adjusts to these longer runs. I'm a DIY type when it comes to running pains, so I love that this book helps me keep going instead of my aches and pains getting the better of me!