Notes
Ted taught me how to stretch today, so I should write down what I learned. Stretch after! Not before! You want the legs warm and blood flowing. Same goes with rolling. Use the medicine balls! On 12lbs., will move to 8lbs some day (more pinpoint, more effective), and golf balls are the toughest. Apparently golf balls are particularly good for the back. Says he recommends 2 times a week stretching. For hamstrings spend 20-30s (static, not twitchy, not with increasing the stretch) inside, front, outside twice on each leg. After 30s there's not much good that it does. Stretch and do muscle work with the mid glutes ("mead" glutes?) and hips to keep hips flat when running (lie on back lift one knee towards you, push away knee of other leg and pull that ankle towards you; sit up and put one knee over opposite thigh and hold tight). Normal calf stretches (backwards and forwards - knee beyond foot is okay), quad stretches (a. hold foot against butt; b. lunge forward). Sweet.