Yesterday at BodyPump I added a measly 5 lbs to my weight bar. I feel that 5 lbs all over. I feel it in my quads from squats, in my biceps from curls, and in my tush from dead lifts. I love it. I love feeling like I *really* got a great workout.
My muscles may also be sore because RIGHT before bodypump I ran a quick 5 miles at an 8:04 pace. I am really happy with this time, because that is LIGHTNING FAST for me. I have been working on my speed by systematically adding fartleks (funny name for speed work days-not what happens when you eat Sonic) into my routine. I was running on the treadmill, and unfortunately, much to my embarrassment, I realized halfway into “Defying Gravity” that I was singing along. while running. Out.Loud. In a gym, at 6 pm, surrounded by people. People who now think I may have escaped the Broadway asylum.
To soothe my embarrassment and sore muscles, today I am going to work on my stretching and rolling to work out the lovely kinks I have developed overnight. Unlike most kinks, which take years to develop, (dressing like little miss muffet, only wearing tube socks to bed, watching Jay Leno) the kinks from running happen overnight. Also UNLIKE those other kinks which have to be embraced or worked out in therapy, these kinks need worked out by pulling them like crazy. (Which could also be another kink.)
After speedwork, for me the places that needs the most working on is my piriformis and my hammies. I roll one hip over the roller, slowly, then I repeat with the other side. To stretch my hams, I roll both legs over the roller and then do some toe touches and yoga warrior poses. This seems to work really well.
A therapy I would NOT suggest would be the one where you are about to sit down on the rug, and your three year old throws a triceratops under your arse. When you sit on a triceratops, the horns and spikes feel JUST like horns and spikes. You might end up saying some rather unsavory things in front of your children, and contemplate finding a new home for them for several hours while you recover your sanity.
Where do you need the most stretching after a run?
When was the last time you increased your weights while strength training?