 2.0. Hold on. Hold on. How do we turn it on? Oh, sorry. All right, back from the run. I'll talk to you about how it went today in a minute. So I was able to win a race and it's exciting. And that prize money, it helps a lot of different things in the DeMore household. That's for sure, including reinvesting in taking care of my body, taking care of the legs. So one of those things is some items I ordered here from Amazon. And yes, oh, I'm excited. All right, here we go. I think you all know that this was on its way here. I think I mentioned it. Oh yeah, the ankle. This is for ankle strength. This is what I use in the gym. And frankly, I just, I need to be doing it more than two to three times a week, preferably every single day. So this is a, I'll call it a stability disc. Actually, it's from power systems. And I hope, oh boy, oh boy, I'm going to need a pump. Oh boy, does anybody own a pump? Anyway, so this is for my ankle. So again, just reinvesting here. And this second box, I have been saving money for this thing for over a year, actually, because I just couldn't justify buying this when, you know, the family has to pay the bills. So, but finally after Utah, I decided, you know what? I've been waiting a year for this. It is time. I hope this is it. Let's see here. So again, this is another item for taking care of the body. But okay, there's two in here. Okay, I'll come back to that in a minute. But hold on, is this it? I hope so. Let's see here. Yes. Oh my goodness. Okay. Oh my goodness. Okay. So actually I bought a travel size squirrel's nut butter for the travel that's coming up for New Hampshire, Amsterdam, and hopefully some other races in the future. So I needed a travel size squirrel's nut butter, but then bought a bing, bought a boom. Oh, the world's most powerful vibrating fitness roller. Oh, there it is. So this is a foam roller. And yes, foam is going to be the keyword for this blog, because I'm going to show you some of my foam rolling routine as much of it as possible. But this foam roller vibrates, and I used one after the Under Armour Race 50K last summer. And I'm telling you, my legs felt so much better after using this immediately after a hard, hard Mountain 50K. So 31 miles. So I am so excited, everybody. It's just like, oh, I've just been pinching pennies, everyone, just trying to pinch pennies to save money for this. And it's like, it's finally happening. And it's like patience. It's just patience in this world. So let's open this up. Hold on here. Okay. Oh, man. Oh, does it come with? Oh my goodness. It's rechargeable. I thought I was going to have to put batteries in here. Okay, that's really cool. Oh, yeah. There it is. The Viper 2.0 VYPER. I'm going to charge this up right now so I can show it to you. Oh, that is so exciting. Oh, it's just like reinvesting and taking care of the body. That's what it's all about right now. All right, let's roll. Okay, everyone, let's get going. The sun is setting quick on the foam rolling. So what types of foam rollers do I own? Oh man. So we've got the just the normal foam roller that I went with. I only have the small one because I like to pack it for travel. So it's really easy to take to races. I think this is 16 inches, maybe 18. Can't quite tell. So just the normal foam roller. Then I have this trigger point. You all have seen this before. It has these ridges on the on the actual roll to help work out the knots or the trigger points in your legs. And it this thing used to hurt so bad. But now it doesn't hurt. Frankly, almost at all. I think my legs have built up a resistance to the trigger point, which I think it just means my legs are getting a little more durable and strong. So that's good. So what a normal trigger point. And then of course, what just arrived today, this side. So the company is Hyper Ice. The model is Viper 2.0. I'm not sure if I mentioned that earlier. And I will show you that here in a minute. We are going to start with just the normal foam roller. So I always start with this guy and then work into the trigger point. This is for warming up the muscles, especially in the mornings. If you jump right into the trigger point, you might, you know, your legs might bark at you a little bit. And I should also say I wouldn't use the trigger point to or even three days before a big peak race because it will dig in pretty good. And it doesn't exactly feel great in the moment. But after a hard workout during peak training, I especially long runs, I really love using this, but that's just a point to remember. So the first foam roller that I like to do is my calf. So it's the calf myofascial release. And basically you're going to put one leg on the foam roller and it's your left leg here. And then I'm going to cross over and all of these I've been doing for years and years. So you might have to ease into it by just doing both legs without the single leg. Because when you cross one leg over, you're putting quite a bit more weight and pressure on the, in this case, my left leg. So keep that in mind. You honestly just ease into it. It might take you a month to build up enough resistance and I guess leg durability to be able to handle it. So anyway, I'm going to cross over and then start down by the ankle and then just slowly. And that is tip of the day. Slow is better. It's like cooking a steak low and slow, low and slow, baby. It'll feel much, much better. Sorry, it'll be more effective. It won't feel better. It'll actually hurt more. So just fall from the ankle up toward the knee all the way right there to the top of the calf. And then see that was a little too fast on the way back down. Just nice and easy. So you want to do this, you can do this every single day for 30 seconds, three sets, just nice and easy each leg. So three sets of 30 seconds each leg and then alternate, you know, alternate in between and then you switch to the other leg just like that. So I'm not going to do 30 seconds for each one. So there you go. All right, moving on to the next one. So we're going to sit right on the foam roller here with your glute. So I'm going to work on my left glute first. So you put your right leg into the ground, your right foot onto the ground. You cross your left leg up and then, oh, be careful. You're going to feel it. Oh my goodness. So this is really good to help because your glute, everyone, you always talk about our hamstrings and our quads, but our glute muscle is a big, big muscle. And it's really important for our leg drive and our leg strength. So we can't forget to roll this out again, three by 30 seconds each glute. And you you know, you might not have time to do this every day, but I just like that nice and slow, nice and slow. And oh, see how I'm just rolling there? Nice and slow, nice and slow. And then, of course, with the glute, you just to alternate, you kind of move the foam roller to the other side and then plant your left foot and then right leg up. And then that'll get your left, get your left glute as well. All right, moving on pretty standard. And this is actually also why I like the shorter foam rollers rather than the long ones because it's just a little easier to move around. But I just see it just like it's not it's just easier to handle. But we're going to move on to the hamstring foam roll. So again, you can start without crossing your leg over. But I'm going to cross over. So just like this. And you see that there and then just nice and easy three by 30 seconds. And then just back and forth up that hamstring. And I'll also say foam rolling is a core workout. You are balanced. It's a core like you I feel it in my core. As I'm moving up and down, nice and slow. So there's that. And then of course, you switch to the left and then the same just boom and then cross your leg over. And then just like that. And then, okay, this is not too hard, right? Not too hard. Okay, quad. So again, this boom and on the ground. And I'm going to cross, we're going to do my right quad. So I'm going to cross my left leg over my right leg in the back and just move these real quick. So here we go. So, oh man. Okay, so I'm crossing it over. Oh, yeah. Oh, yeah. You're gonna it's going to bark at you, everybody. It's going to bark at you. So again, three by 30 seconds each leg. Nice and slow. And if you're doing a warm up before race, you I would I would not do single leg. I would do double leg. So double leg would look like both legs on the foam roller. Okay. And if you have really big legs, you might have to get a longer foam roller, but I wouldn't do single leg right before a race just because you want your muscles to warm up before a race, but you don't want to risk, you know, just say too much pressure. I wouldn't do single leg if I were you. Okay. And then moving on to the left leg again cross. If I'm doing my left leg, then I'm see this my right leg is crossed over and just back and forth. Nice and slow. Okay. Good stuff. All right. Moving on here. So that was the hamstring and quad. I did both of those kind of quick. All right. We're just going to do one more for tonight. The tibialis anterior foam roll. So basically you're going to put the foam roller on your shin area, put both both hands up in front, and then you're going to put your your the leg that you're not rolling into the back. And then basically you're going to pull that foam roller toward your hands. Okay. Kind of driving your knee and then back and you want to get that outside just to the outside of your shin bone. Okay. Oh man, this oh if you have shin splints, this is for you. Or if you're trying to avoid shin splints, this is for you. So just nice and slow kind of going like that. Hopefully you can see this well. And and again, just like all the other ones, three by 30 seconds. And this is the tibialis anterior foam roll. All right. There you have it. That is my foam rolling routine except I did not show you my IT band foam rolling only because it's a little controversial. I'd say in the running world and the in the medical professional world, some people don't recommend it. I've been foam rolling my IT bands for 20 years. So I feel confident in doing it. But I always like to mention always always go consult a medical somebody with a medical background, whether it's a doctor or a massage therapist or your trainer or whoever, like wherever you're at in your life. Always seek out medical advice first. But I just want to be as open with you as possible as far as my foam rolling routine. And on that note, should we fire up the Viper 2.0? Hold on. Hold on. How do we turn it on? Oh, there we go. On button helps. All right, you ready for this? Oh, oh, oh my goodness. Should I get my face reaction here? Oh, whoa, whoa. Hello. Hello. Okay. Okay. There's different settings, I think. Uh-huh. Oh my God. Whoa. Nail it. So again, whoa. Hold on. Don't jump away from me. So after my 50K, once again, the Under Armour 50K, I'm gonna try and find footage of it. I use this and it was like night and day as far as my legs, how they felt the next day. Oh my goodness. So this is the Hyper Ice Viper 2.0. You better believe it down below. You better believe it. They don't give it away though. That's why it took me over a year to save up enough money to buy it. Wow. Okay. All right, everyone. I hope that foam rolling helps you all out. And we'll continue to dive into this topic of foam rolling. And here it is. And again, it's Hyper Ice is the company, but the Viper 2.0 is the model of this foam roller that is charging here. And okay, let me take these down. The New Balance Fuel Cell Rebels. That was yesterday's shoe here is, here are the Hoka Carbon X's that treated me well. Again, they treated me well. 20 miles. Today's run, 725 a mile. So nice. And what I would put in the STEEZY category, so steady plus easy. And you call it STEEZY. So the STEEZY category, there it is in the kilometers as well in the kilometer pace. So no complaints. Just a nice good aerobic effort, two and a half hours. So okay, here we go. These are my new, this is the other item that arrived outside, just right out there. These compressed sport underwear. And basically again, I'm so oh man intrigued to keep my calves and my lower legs happy. But what about my upper legs? All right. So my hamstrings and my quads. So again, now they don't give these away. But because of the Utah race and the little bit of prize money, I decided to again, invest in another piece of recovery gear that I will test out for all of you just to see like, you know, do I feel a difference? Is this helping at all? If I put these on after a 22 mile long run, or maybe even after the marathon in Amsterdam, like will it help my, or maybe gosh, I just thought of this maybe wearing these for like part of the flight over to Amsterdam. I don't know. I'm just everyone, we're just testing here and trying to figure out together. So anyway, these are the compressed sport. Small, I think they're size small. Yeah. And made in Switzerland. Very cool. Looks like Geneva. So that's cool. Oh man. Nope. Nope. Take that back. Not made, not made, but I think it's a Swiss company. So anyway, all right, that is it for today, everyone. A couple. Well, thank you. First of all, thank you for being here. Thanks for watching. And wow, we're just, we're just moving ahead and like a lot of new people here. And oh, I wish I could shake everyone's hands, but oh man, just thanks for spreading the word to your running friends about this YouTube channel. And we keep going. All right, if you want to dive into a couple old blogs, we're going to go with a stretching blog. No, sorry. Yes, stretching blog on the right and then on the left of recovery blogs and we were talking about recovery today with the foam roller. So all right, there you have it, everyone. See beauty, work hard and love each other. See you tomorrow.