Here is the training plan for this week:
Monday – 30 min run + 2,200 yd swim
Tuesday – Strength training + 30 min run
Wednesday – Core workout + AM Track workout + PM 45 min recovery cycle ride
Thursday – Strength training + 2,400 yd swim
Friday – Core workout + 30 min run
Saturday – 90 min cycle + Bodypump class
Sunday – 60 min run + 60 min cycle
Last week definitely rocked my legs. While a massage would do wonders, it can get expensive. To stretch out the need to see a massage therapist I tend to use the foam roller to work out the kinks. A foam roller is cylinder-shaped tube that is about 6-inches in diameter and made of a foam that can vary in firmness and length. Using a foam roller is a self-myofascial release stretching technique. It’s as if you are ironing out the wrinkles in your muscles, breaking up the adhesions, knots and any scar tissue.
Using a foam roller can be painful, but effective at relieving various muscle pains. I have two foam rollers, a basic firm roller and then a rumble roller that has little knobs all over it (I’ve renamed it “the devil”).
The rumble roller is very intense, rolling my muscles over those little knobs is painful. But, oh so effective at working the deep tissue knots out – especially in the glutes.
I’m not a physical therapist so I’m not going to attempt to recommend proper techniques to using the foam roller, so I’m providing a great article written by a PT that covers foam rolling the basic muscle groups. Hope this helps give you a nice guide to using this great training tool.
T-230 days until Ironman Wisconsin