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Jan 30, 2012

Hyland Post #5: high mileage=foam roller

Rest day on the schedule today.  A well deserved rest day given the last week of training.
Here's a recap of week #5 of 18 weeks of marathon training:

Miles Run:  29.31
Days Run:  5
Cross Training:  10 miles on the bike and one weights session
Time Training:  5 hours 24 minutes
As discussed last week, this past week I started upping the milage.  It takes a little getting used to running 6 or more miles before work.  I'm usually Ok up to about eight miles before work.  Anything over that is a struggle keeping me awake at work!  Haha!  I also had a double digit run on the weekend.  Most of the rest of marathon training will now be over 10 miles on the weekend.  I actually feel really accomplished after finishing a run like this.

While many of you may have not used one, I use a foam roller on a regular basis.  I have had IT Band issues in the past and the foam roller really seems to work the muscle to relax it so I don't experience pain when running.  If you have not tried it, get one.  They are well worth the time to use it.  

I foam roll before every run and also after every run plus an additional time just before bed.  It keeps my legs feeling fresh.  I do about six-ten exercises on it so it gives my legs a complete massage.  

I started out using a regular foam roller(see picture below - white)  Unfortunately, this kind of foam roller breaks down very quickly.  I think I used mine for 2 months and it was no longer good so I would not recommend this.  So I switched. I now use the Trigger Point Therapy Grid(in black below), but I'm also testing another brand currently that I will do a complete review on this week.  The Grid does not break down over time and neither does the other one I'm currently testing.  They are worth the price so if you plan to use a foam roller regularly, spend the money on it.

Do you use a foam roller?

Have a great day and....Keep Running!!!!


  1. Yes, I have to foam roll or I will be in trouble. I need to invest in one of the really good ones because right now I have a cheap one. I look forward to your review!

  2. I LOVE the grid! I wouldn't recommend it for a beginner, though because it hurts a lot more than a standard roller.

  3. Yup a big fan of foam rollering. Works best for ITB for sure. Also good on hamstrings and quads. For calf muscle I think the "stick" works better as it's hard to get much weight on your calf.

    Keep up the training!

  4. Jeff - I will have a review this week on a roller for experienced people. It really digs in.

  5. I love the foam roller...after i discovered it, it made all the difference in helping me loosen the tight muscles in my body.

  6. I use my rolling pin (the only action it gets since the invention of frozen pie crust ;-)) seems to work!

  7. Love my foam roller, recently having fun with ITB problems so it is my new best friend. Do you have any advice for ITB or foam rolling exercises? It would be so appreciated!!