Nice workout schedule Lee, but I seem to get an error on the pdf that says my subscription to pdf complete has expired. I don't know what it is but the display of this error blocks the first four top rows of each page. Do you like that knobby roller? I've contemplated getting one like that, but it looks really evil and I'm not sure how much better it is than my other foam roller.
That's irritating. I deleted that program and converted to PDF just using my Excel program. I hate those invasive programs. I'll try again here.
Here (again) is the weekly context of the st workouts:
Sunday: Macro run (LSD--endurance)
Monday: Front ST & micro-run
Tuesday: Meso-run (Intervals/Fartleks/Hills--speed/power)
Wednesday: Top ST & micro-run
Thursday: Meso-run (Tempo--stamina)
Friday: Bottom ST & micro-run
Saturday: Back ST & mini-run
As for rolling, I like the knobby roller, but I don't think it's essential, and it's pricey. I probably wouldn't buy it again. I use my regular foam roller more, but the knobby one is good for a little extra torture. I mainly need the foam roller for my iliotibial band, and for that, the regular foam roller works fine. I roll the other sides of my upper leg too, and for that, the knobby roller digs in a bit deeper, which is helpful because the quads and hammies have more give to them than the outside of the leg. But I feel like just regular stretching pretty much keeps the hammies and quads good-to-go, so rolling them is supplementary. The ITB is a bit trickier and gets tight from running, so it gets extra attention, and rolling it seems almost as important as the ITB stretch--you know, that one stretch where you stand crossing legs and lean down to touch the floor opposite of the straight leg. I also got a softball for the glutes--wiggling around on top of that seems more effective than rolling. I also like the piriformis stretch for the glutes, and a ham string stretch bending over and moving my butt from side to side is good for the glutes/ITB too. (I hope I'm not making Jen all hot and bothered with these descriptions.) I find stretching and massaging the glutes is just as important as stretching and massaging the ITB for keeping the ITBS monster at bay.