Thursday, September 15, 2011
I did the IT (iliotibial) band stretches with the foam roller (which feels more like doing calisthenics) and then did a walk/jog for 1.5 miles, using the last .1 mile of the 1.6 mile route as cool down. I did one minute on, one minute off. One minute was not quite enough walking to recover fully, but the recovery got better as the time went on. I was comfortable with about 25 seconds of jogging
but made it through the minute without any real hassle. My IT band said hello at the 20 minute mark -- not pain, just stiff maybe. My time was 23:22 -- using this as a baseline. I did the stretches again, so, there you have it, a pretty complete routine.