Body Wrench-Part I (Recovery)

Now that Quassy is behind me, I am pretty stoked to be feeling as fantastic as I do. I pretty much expected to be hobbling around with a walker for a couple days. I had originally planned on doing Patriot Half (two weeks from Quassy) and backed out, questioning my own recovery ability. Now I wish I had registered...

Not only did Coach create a plan for me that built fitness, I had a couple special tools to help me recover from the Quassy race. Immediately after the race, I hobbled on over the the NormaTec tent and had a session in their compression boots (more on those later!!)

But I also have a couple other tricks up my sleeve that have helped me with muscle recovery! 

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One of the tools I have been using is The Body Wrench.
The Body Wrench was delivered to my door shortly before I left for Quassy so I spent some down time learning about the curious looking device in the box. But once I had a chance to learn how to use The Body Wrench, it all seemed really simple!

The Body Wrench consists of one "stick", two small balls and two large balls. The balls can be moved onto several spots along the side of the stick or onto the ends, allowing for a variety of positions and uses.
The balls can attached to each end of the stick allowing for very defined reach into smaller areas of the body.

Q: I have been treating myself using a foam roller for the last few years does the Body Wrench do the same thing?
A: Yes and NO .. however its like comparing mp4 technology with cassettes when it comes to music...
Yes, as the principal of myofascial release and soft tissue massage is universal being the desired outcome of all products of this nature
No, although you can use the BW as a roller, the system is far more specific in its ability to deliver the desired pressure to the precise region while remaining relaxed. The results are similar to those expected from a hands on therapist. ~Body Wrench website

I use foam rollers and rolling sticks to help with muscle recovery but what I really liked about the Body Wrench was it's ability to get areas of my body -- like rolling on those glutes -- that I cannot get as deep with a roller or stick.

My Quassy run left me with some tenderness in my right glute and calf so on Monday, the first experiment I tried was the glute rolling set up of The Body Wrench and did a rolling session to release the tightness there. Once I targeted that tender spot (eeeek!! aahhhhh!!) I was able to rock out some of the tension there.

Next up was to try the calf stretch and roll set up. My right calf really took a beating on Sunday and this really, really helped to massage out some tenderness from that muscle that knotted up on my pretty bad on race day. The Body Wrench was unique in the set up-I moved two of the large balls to run just along the outside of my calf muscles and rolled away.

Tuesday, I attempted to run jog but my body was not quite ready for that. I kept it to an easy walk and added in some more time on my Body Wrench, some stretching along with lots of blueberries, spinach and tea.

Wednesday I had the option of many activities in "Recovery Mode" per Coach. While my initial intention was to ride my bike, I found myself lacing up my shoes and heading out the door for a little 30 minute jaunt. I was able to run pain free and had a fantastic run!

Today, I am feeling fantastic and looking forward to a tempo ride tomorrow!

I just loved how easy it was to use and how I was really able to get into that glute muscle and workout those knots. Body Wrench has a simple 10-day plan starter plan that I am going to incorporate into my day and see how things go!

I am also going to be using the Body Wrench for some strengthening exercises and will share that with you too!

If you would like to learn more about Body Wrench, please join our Twitter chat tonight (Thursday, June 7th) at 9:00 pm EST


Image property of Body Wrench

• Body Wrench Warm-ups: Super-effective moves with Body Wrench prepare muscles to work at maximum potential and effectiveness.
• Body Wrench Strength Moves: A killer strength program developed by a world-class Physical Therapist a an elite professional trainer.
• Cool-downs: Act as a sort of natural, drug-free steroid-replacement, speeding muscle recovery and enhancing the results of each and every workout.
• Self Massage: Awesome, feel-good self massage whenever and wherever you want. Just because it feels so great!

Your body will know something has changed by how strong and ready-for-anything it feels. And your eyes will see the results: You've brought the smartest, best-engineered fitness tool in the world and applied it to your body... your life. Nothing else in the fitness world -- except you and your goals -- will stay with you longer. Choose the package that matches your goals -- for the next 60 days... and for life!

Monday MMM's

Another Monday~I hope everyone had a great weekend! Here is a summary of last week in Miles Muscles and Mommyhood style!

MILES:
Finally, some miles! I got in a long(ish)/long(er) run on Saturday--just 10.3 miles but it's better than the shorter runs that I have been logging since the 1/2 marathon. Now it is time to rebuild that base and work up to 16/18 mile long runs again.
The 10-miler on Saturday felt good-really good-I went out easy and just enjoyed the beautiful (cold) morning along one of my favorite beach routes, so serene, quiet and peaceful. I was even greeted by a bushy tailed red fox! Anyway, negative splits and the last mile I felt so good I was able to just GO! I switched from music on the iPod to listening to a podcast. I think that this change really helped me to keep the pace slow to start. Some days I am just so dang happy to be out running, I'll have some high energy tunes blaring and I am go out too fast.
I felt fabulous on Sunday. No discomfort. Nothing!
So running 5 days, getting in a "long run" and some speed work this week is making me happy!
I got in 5 days of running-3/6/6/3/10 miles
two days on the bike (short rides) 9.5/5 miles

Yesterday was WORLD RUN DAY** I had the pleasure of watching the ING NYC Marathon yesterday with Lola on my lap and it was awesome! I was super psyched to cheer on American runner Shalane Flanagan to her second place finish-2:28:40-and her marathon debut!! 

Lola did her share of cheering yelling RUN RUN!!

I am just in awe at the pace that these runners can hold for 26.2, especially the men. I cannot sprint at a 4:26 so to see them pulling out this pace at mile 18/20/24 etc is just unbelievable. I never had an appreciation for this until I started running myself. My favorite men's runner, Meb, finished 6th.
Retired NFL'er Amani Toomer ran the ING NYC Marathon starting dead-last and earning $1.00 for each runner he passed. Timex would donate those dollars to New York Road Runners Youth Programs. Toomer finished with a respectable 4:13 finish and estimates he passed about 20,000 runners.
Photo By Lisa Coniglio/Photo Run

**I did not get in my run on Sunday which was World Run Day but more on that in the Mommyhood!!

MUSCLES:
I had limited time in the gym this week so I had to make the workouts effective. As I mentioned in a previous post, I got my Tabata groove on and it did it's magic on my legs. I love me some DOMS (delayed onset muscle soreness) and I like knowing I worked hard enough.

I am still having a bit of discomfort with my left shoulder so I took it easy once again with my weights this week, keeping it light.

I dropped about 4lbs this past week and I can definitely feel/see a difference. My veins are popping in my arms a bit more (yes, I am totally into vascularity!!) and my arm appear leaner to me. I can also tell in the tummy area too. So I am going to continue cleaning up the nutrition, getting in some intervals and long runs and hitting the IRON.

MOMMYHOOD:
I love my daughter with all my heart. She is my joy and makes me laugh every single day.
Sunday, not so much laughing going on.
I had been planning on attending a Total Immersion swim clinic for 2 weeks and this was something I was really looking forward to doing. I need to learn SO much about swimming. Well...come Sunday morning I am literally up at 3:30 am because of the time change. I opt to get laundry done and clean out Lola's closets of outgrown clothes vs. running or working out since I am going to be in the pool for 1 1/2 hours later that morning.
Lola gets up and she is the velcro-kid and won't give me a moment to myself. Anytime I go down to the laundry room it triggers a full blown crying fit! Then we head out as a family to do yard work and she turns into a wild animal. Really...all over the place and very defiant. Before long she is soaking wet from rolling in damp leaves so we head inside. More defiance. Before I know it, I should be leaving for the swim clinic and family life if just not letting me get away.  So I continued on with the project in Lola's room and harboring some resentment that I am missing this clinic but looking forward to my run later. After all it is WORLD RUN DAY and I have to run right?? WRONG> let's just say things don't ever go as planned and the highlight of my day was watching the marathon.
Of course my friend, Dawn just had to call me later in the day and tell me how AMAZING the clinic was and how USEFUL this would have been for my horrible swimming skills (ok, so she did not say THAT but...) So yeah, I was feeling a upset yesterday about missing the swim. And then I felt even more upset for feeling upset--I thought it was really selfish of me to feel that way when obviously Lola was having a day. I got over it though. Oh yeah, did I mention Dawn is totally going to help clue me in as to what I missed? Also, she told me that Joel Friel is coming to Maine and doing a lecture in December so I am TOTALLY going to that!
NO MATTER WHAT.

Don't forget to check THIS out for a chance to win a pair of YURBUDS. Contest ends 11/11