Sometimes athletes forget that rest and recovery can be an important part of their training. I have always been a fan of relaxing massages but since my pain tolerance is low, sports massages are a bit intense for me. I tend to stiffen up as the therapist works deep into my muscle. It seems to be a necessary evil as overused muscles can turn into a ball of energy that needs release.
Function 360 Physiotherapy offers many services, so I thought I would give myofascial release a try as an alternative to sports massage. On their website, it is described as “gentle sustained pressure to the myofascial connective tissue restrictions to eliminate pain and restore motion.” I wasn’t exactly sure what to expect. My friend, Marty, has treated me with Bowen Technique in the past but this treatment was not a sustained application of pressure.
Turns out foam rolling is a form of self myofascial release. There are other tools that can be used too to mobilize your soft tissue. Personally, I don’t have the guts to foam roll once it becomes too painful. Think about why you foam roll though. You do it to improve your range of motion, reduce muscle soreness, and increase your mobility. Why not have a professional help you progress at a faster rate?
For my appointment, I met with Sonia at the clinic. We started off with a postural and range of motion assessment. She looked at my alignment while standing still and while performing squats. This gave Sonia an idea of how my body may or may not need adjustment. She noticed that my right shoulder was higher then the left, which I thought might be due to wearing my purse strap across my chest and on my right shoulder.
At the time, I was lucky enough not to have any major pains or injuries when I met Sonia. She did a general toe to head treatment. She started with my legs and feet and then worked her way up to my back, shoulders, and arms. From my experience, the treatment is a slow pressure gently moving across the skin with an occasional stretch. It wasn’t so intense that I felt more, er, tense. It was really relaxing. I even had an eye pillow to keep the light out of my eyes while I laid on my back.
After my treatment, I felt very relaxed and a bit taller and more flexible. Sonia suggested a start a maintenance plan and book in once a month. So far, I have had two treatments and hope to book in a third soon.
Myofascial release is becoming more popular in scientific literature, as researchers are examining when and how it is most effective (which types of athletes, self myofascial release or as treatment from a qualified therapist, which body parts benefit most, how to quantify an improvement). Each body is different in terms of nutritional needs, rest requirements, and training methods. I like to try as many therapies as I can because I might find the one that helps me achieve a new PB. Hopefully in the next few years, we will know the best way to utilize myofascial release to maximize our athletic performance.
If you want to try out myofascial release yourself, get 15% off your treatment with my code #F360MM15 (you can actually use it for any treatment the Function 360 team offers). I am also leading a social run with Function 360 for Valentine’s Day on Monday 12 February. Join us at 6:30pm for some informative talks about different therapies, ON Running shoes, and running. We will have prosecco too and discounts on Function 360 vouchers. Space is limited so please email info@function360.co.uk to reserve your place.
Thanks for Function360 for supporting me as one of their sponsored athletes. I will routinely be sharing my experiences with the Function360 team as I continue to prepare my body for the next challenge.
Kit lay before the race. Thanks to my husband for the card.
This year was the 40th anniversary race of the Chicago Marathon who took part in the first weekend of October. There was a big opening ceremony with the press as the expo opened, featuring some of the more famous participants of the race over the years. I met one of the eight men (pictured below) who has run them all, who said to start off slow. While waiting in the start pen, I learned there was a lot of security because of the recent Las Vegas shooting which was a bit sad to think about- how we live in a day and age where that needs to be a consideration.
The eight gentlemen who have ran every Chicago Marathon.
Race entry and fees: There is a ballot entry, along with charity places, legacy finishers and time qualifier (good for age). In 2018, it will be $195 for US residents and $220 for non-US residents. I feel very lucky to have won a ballot for my first and third World Marathon Majors (WMM) so far. Direct flights to Chicago are mid-price. As I added a stop in Houston to my trip, mine were a bit more. I also was lucky enough to stay with friends in the suburbs which allowed me to save a lot of money during my one week stay in Chicago. There are hostels local to the start line though if you plan ahead (or wait till the week before the race for people to cancel, we learned). I arrived Wednesday to allow my body to adjust to the time difference but it didn’t seem to be too much of a problem.
Obligatory bib shot at the expo
Course and bogs: The course travels through 29 neighbourhoods in 26 miles of the race. I really enjoyed Mexican part of town as it was one big party with lots of fun music. There were lots of bands long the way too with varying genres of music. The portal loos were deserted at 6:30am in the morning but as my pen time approached at 8|:30am, the line was probably the longest I have ever waited in for a race. Along the way, loos were available at some of the drink stations but I only used them once (big improvement from Berlin) There were 20 aid stations long the way, some with medical tents and/or Gatorade. I was pleased to find the aid stations were not bottlenecks along the race route. They were so long, as well as on both side of the road, that I was able to keep a constant pace. To compensate for the warmer temps, wet sponges were distributed at a few points, along with fire trucks and sprinklers offering mist across the road for runners to cool down.
6|:30am portaloos without a line
Come start time, the lines were the longest I have every been in
Location: Throughout the “Windy City” in the midwest of the United States. The city is easily accessible by most major airlines.
Such a cool display to get the runners going in the early morning.
Atmosphere: I love Americans. They are excited to be there and cheer for the runners. There was rarely a lull in spectators along the course. Signs were in abundance and made me chuckle. Favourites included ‘You are running better than our government” and “Make America chaff again”. People were also handing out candy, donuts, pretzels and beer. I even heard someone say “Who shows up to watch a marathon for four hours and doesn’t bring beer?”
Custom sign from my friend, Pattie, who flew in from Atlanta for the weekend
Race bling and goody bags: I might be a bit biased, but the medal is pretty cool as it means I am 1/2 way through my WMM quest. Goody bags had various drinks and snacks. Everyone got a free Goose Island beer too at the finish. Unfortunately, I don’t drink beer but I took one to share with friends or fellow finishers. No one was up for it though so I ended up throwing it away.
So happy to be done
Tips if you want to take part next time: I did a lot of research before the race to look for other tips. The best one I read was that the GPS get confused in the city because of the tall buildings. The suggestion was to keep track of miles as “laps” for your mile splits. I found this a good distraction tool but did miss the mile marker a few times. As I have found for many of these big races, there isn’t a need to carry water as the aid stations are so frequent. I decided to wear my Osprey Duro rucksack to keep a small amount of water on hand in the heat. I sipped it along the way and took Gatorade on board at the aid sessions where I could.
Halfway there!
I highly recommend you to do the 5k the day before the marathon. It was a lot of fun and can be something to do with your friends and family who are in Chicago with you but not taking part in the marathon. After the race, there is an awkward/stiff walk to the park where you can get a free massage at the after party. If you tend to be stiff after a race, let me warn you that the walk is long to get there. It is worth it though as you walk by the picturesque fountain and there was hardly a wait line. Plus the massage feels so good after your efforts on the course. I didn’t stay for the party in the park because we had dinner plans but it didn’t seem too busy.
Line to enter the massage tent
Finally, the weather is unpredictable for that time of year so be prepared to give up a PB (PR) if it is hot outside. I know it sucks, but you need to take care of you.
Start of the 5K with friends
I want to say thank you to my friends, Pattie, Lisa and Mel who came to Chiacago for the weekend. Also, big thanks to Christian, Leigh, Mia and Moo for allowing me to move in for week and for a fabulous celebratory dinner. It was so good to be back in my homeland. I was lucky enough to earn three medals and a belt buckle in eight days in two different states. It is a trip I will never forget.
Kit lay before the race. Thanks to my husband for the card.
This year was the 40th anniversary race of the Chicago Marathon who took part in the first weekend of October. There was a big opening ceremony with the press as the expo opened, featuring some of the more famous participants of the race over the years. I met one of the eight men (pictured below) who has run them all, who said to start off slow. While waiting in the start pen, I learned there was a lot of security because of the recent Las Vegas shooting which was a bit sad to think about- how we live in a day and age where that needs to be a consideration.
The eight gentlemen who have ran every Chicago Marathon.
Race entry and fees: There is a ballot entry, along with charity places, legacy finishers and time qualifier (good for age). In 2018, it will be $195 for US residents and $220 for non-US residents. I feel very lucky to have won a ballot for my first and third World Marathon Majors (WMM) so far. Direct flights to Chicago are mid-price. As I added a stop in Houston to my trip, mine were a bit more. I also was lucky enough to stay with friends in the suburbs which allowed me to save a lot of money during my one week stay in Chicago. There are hostels local to the start line though if you plan ahead (or wait till the week before the race for people to cancel, we learned). I arrived Wednesday to allow my body to adjust to the time difference but it didn’t seem to be too much of a problem.
Obligatory bib shot at the expo
Course and bogs: The course travels through 29 neighbourhoods in 26 miles of the race. I really enjoyed Mexican part of town as it was one big party with lots of fun music. There were lots of bands long the way too with varying genres of music. The portal loos were deserted at 6:30am in the morning but as my pen time approached at 8|:30am, the line was probably the longest I have ever waited in for a race. Along the way, loos were available at some of the drink stations but I only used them once (big improvement from Berlin) There were 20 aid stations long the way, some with medical tents and/or Gatorade. I was pleased to find the aid stations were not bottlenecks along the race route. They were so long, as well as on both side of the road, that I was able to keep a constant pace. To compensate for the warmer temps, wet sponges were distributed at a few points, along with fire trucks and sprinklers offering mist across the road for runners to cool down.
6|:30am portaloos without a line
Come start time, the lines were the longest I have every been in
Location: Throughout the “Windy City” in the midwest of the United States. The city is easily accessible by most major airlines.
Such a cool display to get the runners going in the early morning.
Atmosphere: I love Americans. They are excited to be there and cheer for the runners. There was rarely a lull in spectators along the course. Signs were in abundance and made me chuckle. Favourites included ‘You are running better than our government” and “Make America chaff again”. People were also handing out candy, donuts, pretzels and beer. I even heard someone say “Who shows up to watch a marathon for four hours and doesn’t bring beer?”
Custom sign from my friend, Pattie, who flew in from Atlanta for the weekend
Race bling and goody bags: I might be a bit biased, but the medal is pretty cool as it means I am 1/2 way through my WMM quest. Goody bags had various drinks and snacks. Everyone got a free Goose Island beer too at the finish. Unfortunately, I don’t drink beer but I took one to share with friends or fellow finishers. No one was up for it though so I ended up throwing it away.
So happy to be done
Tips if you want to take part next time: I did a lot of research before the race to look for other tips. The best one I read was that the GPS get confused in the city because of the tall buildings. The suggestion was to keep track of miles as “laps” for your mile splits. I found this a good distraction tool but did miss the mile marker a few times. As I have found for many of these big races, there isn’t a need to carry water as the aid stations are so frequent. I decided to wear my Osprey Duro rucksack to keep a small amount of water on hand in the heat. I sipped it along the way and took Gatorade on board at the aid sessions where I could.
Halfway there!
I highly recommend you to do the 5k the day before the marathon. It was a lot of fun and can be something to do with your friends and family who are in Chicago with you but not taking part in the marathon. After the race, there is an awkward/stiff walk to the park where you can get a free massage at the after party. If you tend to be stiff after a race, let me warn you that the walk is long to get there. It is worth it though as you walk by the picturesque fountain and there was hardly a wait line. Plus the massage feels so good after your efforts on the course. I didn’t stay for the party in the park because we had dinner plans but it didn’t seem too busy.
Line to enter the massage tent
Finally, the weather is unpredictable for that time of year so be prepared to give up a PB (PR) if it is hot outside. I know it sucks, but you need to take care of you.
Start of the 5K with friends
I want to say thank you to my friends, Pattie, Lisa and Mel who came to Chiacago for the weekend. Also, big thanks to Christian, Leigh, Mia and Moo for allowing me to move in for week and for a fabulous celebratory dinner. It was so good to be back in my homeland. I was lucky enough to earn three medals and a belt buckle in eight days in two different states. It is a trip I will never forget.
It is no secret that I want to be a faster runner. With three World Marathon Majors down and three more to go, improving my marathon PB is the best way to obtain entry to these exclusive races. From January to June this year, I was devoted to #tracktuesdays with Advent Running and found that my speed did increase (I moved up from train 4 to train 3). But then due to my Achilles tendinopathy, I had to stop going to track. This month, I have returned to track but seem to be back to square one.
With each marathon, I realize strength training would make a big difference in my strength and endurance. What I have done so far (basic full body training with free weights) just isn’t working which I why I have started to work with Function360 Physiotherapy here in London so get my body into running shape. My treatment program started all with a gait analysis that identified where my body’s imbalances were. Working off that base, I have twice met with Harvey, a corrective exercise specialist. Our first session was primarily an evaluation of my mobility and ability to establish a baseline. There was a variety of exercises and stretches we went through, some of which were given to me as homework.
Sure, stretching and reps of 10 sounds really easy, but I can assure you I was sweating throughout my sessions. To increase the intensity up another notch, Harvey made me foam roll for over five minutes. I targeted my quads and adductor muscles.
Foam rolling isn’t my favorite thing to do
This week, I promised Harvey I would complete my homework. After all, what good is meeting with him once a week if I am not doing my part outside of our meetings? Spending additional time on these exercises is just as important as going to track and getting my long runs done.
Harvey helping me work my tibia
Of course, I strained my hamstring on Sunday running for a train. I experienced a bit of DOMS after our session on Wednesday. I think I might have still been sore or stiff from that, which made the running tough. I might swap my session with Harvey this week for a massage or myofascial release to see if I can help my hamstring heal.
Function360 is a one stop shop for physiotherapy, sports massage, personal training, corrective exercise and gait analysis. I have now met several members of the team, including the owner, Jor, and everyone is lovely.
Thanks for Function360 for supporting me as one of their sponsored athletes. I will routinely be sharing my experiences with the Function360 team as I continue to prepare my body for the next challenge.
On Sunday, I returned from 11 days in the USA which included 3 races, an aerial dance class, and a mermaid swim session. My brain and body are still confused as to what time it is but I am trying to think ahead to my next challenge. Currently, the only races I have booked in are 18 November for A Day at the Movies for a shark medal (think Jaws and remember I am a fish nerd) and London Winter Run 10k. To be honest, I am looking forward to a break from marathon training. I have completed three World Marathon Major (WMM) marathons in the last 13 months (Berlin, London and Chicago). It is all consuming, from scheduled runs to cross training, arranging travel and carb loading, even if you are injured like I was over the summer.
A full review of Chicago marathon (my 3rd WMM) will be up soon, but I can tell you my body just wasn’t strong enough per usual. To help correct my weaknesses (and hopefully increase my speed) I am working with Function360, who provided me with a gait analysis at the end of the summer. Their team is confident that they can get my lazy bum in gear and optimise my running form. I will also be returning to Julia B Fit’s online gym for overall strength and conditioning and working with Shannon S Nutrition to get my portion sizes under control (something that went a bit crazy in the USA). This is a big focus now because my next big challenge is in March and I want you to join me.
The trip is 2-11 March 2018, with an optional safari through 14 March 2018.
The route has a >90% success rate and Eco Africa Climbing tests blood oxygen twice a day to monitor your body’s response to the altitude.
Cost is $2469 (~£1800) which covers 10 days (7 days trekking + 3 night hotel, 1 night before climb and 2 nights after climb), including 3 meals a day and tent accommodation on the mountain.
Free gift worth £30 from me to the first 10 people who pay in full and give my name as a referral.
Surprise at the summit for those who register by 1 December 2017.
Facebook group to get to know one another before we meet in person.
3 months of fitness guidance from me, worth £450
Exclusive shopping event with discount at Ellis Brigham to help you kit up for the trip. Date for London shopping event TBD.
Please note, I am not liable for any cancellations or issues with the trip. All transactions with Eco Africa Climbing are between you and the company. I highly recommend investing in travel insurance to protect your trip and health on this adventure. Disclaimer: For each person who registers as a referral by me, I receive a small discount on my trip.
On Sunday, I returned from 11 days in the USA which included 3 races, an aerial dance class, and a mermaid swim session. My brain and body are still confused as to what time it is but I am trying to think ahead to my next challenge. Currently, the only races I have booked in are 18 November for A Day at the Movies for a shark medal (think Jaws and remember I am a fish nerd) and London Winter Run 10k. To be honest, I am looking forward to a break from marathon training. I have completed three World Marathon Major (WMM) marathons in the last 13 months (Berlin, London and Chicago). It is all consuming, from scheduled runs to cross training, arranging travel and carb loading, even if you are injured like I was over the summer.
A full review of Chicago marathon (my 3rd WMM) will be up soon, but I can tell you my body just wasn’t strong enough per usual. To help correct my weaknesses (and hopefully increase my speed) I am working with Function360, who provided me with a gait analysis at the end of the summer. Their team is confident that they can get my lazy bum in gear and optimise my running form. I will also be returning to Julia B Fit’s online gym for overall strength and conditioning and working with Shannon S Nutrition to get my portion sizes under control (something that went a bit crazy in the USA). This is a big focus now because my next big challenge is in March and I want you to join me.
The trip is 2-11 March 2018, with an optional safari through 14 March 2018.
The route has a >90% success rate and Eco Africa Climbing tests blood oxygen twice a day to monitor your body’s response to the altitude.
Cost is $2469 (~£1800) which covers 10 days (7 days trekking + 3 night hotel, 1 night before climb and 2 nights after climb), including 3 meals a day and tent accommodation on the mountain.
Free gift worth £30 from me to the first 10 people who pay in full and give my name as a referral.
Surprise at the summit for those who register by 1 December 2017.
Facebook group to get to know one another before we meet in person.
3 months of fitness guidance from me, worth £450
Exclusive shopping event with discount at Ellis Brigham to help you kit up for the trip. Date for London shopping event TBD.
Please note, I am not liable for any cancellations or issues with the trip. All transactions with Eco Africa Climbing are between you and the company. I highly recommend investing in travel insurance to protect your trip and health on this adventure. Disclaimer: For each person who registers as a referral by me, I receive a small discount on my trip.
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