I can’t believe it has been 1 year since I started working with Function360. For this that don’t know, this performance innovation centre is based near Moorgate Station in Central London and offer many different types of services (osteopathy, physiotherapy, sports therapy, corrective exercise, dry needling, myofascial release etc). They fully supported my two year plan of a Boston Qualifying (BQ) time from day one. Now that we are halfway to that goal (eek!), here is how they have helped me over the last year:
My first appointment at Function360 was to have a gait analysis. Last summer, I really struggled with pain in my feet and Achilles. The BQ goal was delayed by a year because of this. The info gathered during this appointment fed into my runner-focused strength training plan. There were a few imbalances identified that if addressed could reduce my risk of injury given my activity levels.
Nearly every Thursday morning from October to December 2017, I would work with a corrective exercise specialist team member from Function360 to strengthen my key running muscles- glutes, hamstrings, and core. When we started, I was unable to do a ‘bird dog’ but was soon progressing to a more challenging posture. We also worked on improving my squat technique and hip mobility. My Achilles needed this more than anything as I was just recovering from a bad flair up of tendinopathy during the summer of 2017.
Bird dog in my garden
I tried my best to complete my exercise regimes at home in addition to our weekly sessions. Once I was stronger, we cut back to meeting once every other week while I completed two to three more sessions on my own. The exercises were chosen based on what my body needed to improve strength, in addition to what kit I had available at home (exercise bands, dumbbells, steps, and a yoga mat). I could tell they wanted me to succeed by working with kit and time limitations.
Doing my stretches at work on a break
Phase Two: More core.
At the start of the 2018, I was assigned to Ben (a physio and rehab specialist) who did another assessment to monitor my progress. I told him about the niggles I was still getting in my hips and glutes and he prescribed a new set of exercises. I met with him monthly to receive a new program and to check in on any issues I was having. I was already in the habit of setting aside 30 minutes a few times a week for my exercises, so this worked for me and my schedule.
Psoas march
Phase Three: Maintenance and recovery
This summer, as my marathon training started up, my sessions with Ben were mostly sports massages. We had discussed previously how I would manage the strength training alongside weekly mileage requirements. There just isn’t enough time in the day! He was confident that I had a good baseline level of strength to work off of.
One thing I had missed in my previously marathon training cycles was the regular rest and recovery. I tended to only get sports massages after I couldn’t stand the pain in my periformis anymore. It is so important to maintain your body with rest and recovery, not just blast it with HIIT sessions all the time. This lesson has taken my years to learn.
Sports massage with Ben.
Sports massages are necessarily ‘relaxing’ (I have zero pain tolerance) but chatting with Ben is a good distraction as he works on tense muscles in my legs and back.
Phase Four: Life after the marathon
After the NYC Marathon in November, I plan on taking a step back from cardio and looking at my body imbalances again. I now have a gym membership and will focus on weight training in addition to revisiting the Function360 programs I have. Ben and I haven’t talked about what approach to take yet but I am sure we will come up with something achievable that will produce my desired BQ in 2019.
Bonus appointments: Emergencies
Function360 has been fantastic at getting me in when I am panicking about a new pain weeks before a race. For example, I had developed a (what I thought was) random hip pain in late January. I was training for Mount Kilimanjaro and had a 10K race coming up. Jordan, the company director and physio therapist, kept me calm as we went through a thorough medical history and assessment of the pain and my posture. She decided I needed some dry needling only to discover a huge bruise on my hip from a fall I had while camping. We concluded that fall probably knocked my body out alignment temporarily. Ben is easy to reach via email or Instagram if I have questions about my exercises or a little niggle. Most recently, I was starting to develop ‘maranoia’ when my neck hurt during a spin class. An osteo appointment with Victor made me feel much better because he didn’t find any serious issues and he did a few manipulations to release some joints in my neck and back.
Dry needling
The proof is in the pudding really. Is all this hard work paying off? Since I began working with Function360 a year ago, I have:
run a sub 25 minute 5K in May
improved my 400m time from 2:00 to 1:40
increased flexibility in my hips and hamstrings
reduced my Achilles pain
become a more confident runner
Are you ready to achieve these things too? I wish I knew this could happen for me years ago. I would have started much sooner (and stuck with it!). If you have committed to putting in the miles, I can tell you targeted strength training will make a world of difference to your running performance.
Function360 is kindly offering my readers 15% discount on their first visit with code #F360MM15. If you pay them a visit, please let me know how it goes in the comments below. Everyone on the team is fantastic. You will be in good hands no matter who you see.
Thanks to Function360 for the complimentary services. All opinions are honest and my own.
Because I have a few months until I need to start marathon training (you can read about my next big races here), the awesome team at Function360 have set me out a new training plan. I am now working with one of their physiotherapist, Ben, who is helping my get my body symmetrical in terms of strength and posture. Due to my upcoming trip to Thailand and the centre’s availability, I will meet him again in four weeks. I really want to commit to performing this program two to three times a week because it is time that I 1) actually cross/strength train and 2) get more than a 1 minute PB in New York. My exercise bands and sliders are already packed in my suitcase. I just need to tell my husband that being on vacation means I can spend time doing what I enjoy. And that is exercising.
#sportbrasquad
My program from Function360 has a warm up section, followed by strength, power and core work. Over the weekend, I went in and had a baseline assessment so Ben knew where I was starting from. We followed this by reviewing what the exercises were in my new program and how to do them properly. He was really enthusiastic and willing to roll around on the floor to show me how to position my body properly. His background is in postural rehabilitation but he is keen to learn more about training runners. I am more than happy to help!
Ben demonstrating my hip homework
He observed that my right hip is slightly higher than my left, even though my legs are the same leg (apparently legs being the same length is a good thing). My core needs some work, as well as my adductor and abductors. Whenever a trainer says ‘engage your core,’ my belly just seems to want to stick farther out. It has always been a struggle for me. In every marathon I have run, my hips tend to go about mile 20, so I like the idea of strengthening the muscles that keep that in place. My pelvic floor should benefit too, which is awesome news (I bought an Elvie last year but have yet to use it. You can get £15 off by emailing me for the special code mollie@ptmollie.com. Video on how to use coming soon!). All of this focus on getting stronger will ultimately help me when I start running again in the summer. My form will improve, getting my hamstrings and glutes to lift up my heels. Better biomechanics will hopefully translate into improved speed.
Sticking to my training regime will take me closer to my BHAG (big hairy audacious goal) of Boston Marathon 2019. I am.starting to accept 2019 might still be out of my reach. My 20 year university reunion will be in 2021 so that timeframe also works. (Go BU!). The thought of marathon training for another three years is daunting but I can always focus more on strength and track Tuesdays for alternating mesocycles.
One of my exercises- elevated side plank. Kids- don’t try this at home.
I am feeling positive about this plan and look forward to having time over the next two weeks to get into a routine. I plan on working on my 5k pace while I am away too to keep my family name in top finishers at the Lilac Run at home (well my sister-in-law and step-mom have my maiden name anyways). Any tips for keeping entertained on a dreadmill for 30 minutes while at aerobic threshold? If so, please let me know. I need all the help I can get.
If you are looking to improve your running technique or have any injuries you are trying to overcome, give the team at Function360 a call. They offer physiotherapy, corrective exercise, dry needling, massage, and more. You can get 15% off their services with my code #F360MM15.
Because I have a few months until I need to start marathon training (you can read about my next big races here), the awesome team at Function360 have set me out a new training plan. I am now working with one of their physiotherapist, Ben, who is helping my get my body symmetrical in terms of strength and posture. Due to my upcoming trip to Thailand and the centre’s availability, I will meet him again in four weeks. I really want to commit to performing this program two to three times a week because it is time that I 1) actually cross/strength train and 2) get more than a 1 minute PB in New York. My exercise bands and sliders are already packed in my suitcase. I just need to tell my husband that being on vacation means I can spend time doing what I enjoy. And that is exercising.
#sportbrasquad
My program from Function360 has a warm up section, followed by strength, power and core work. Over the weekend, I went in and had a baseline assessment so Ben knew where I was starting from. We followed this by reviewing what the exercises were in my new program and how to do them properly. He was really enthusiastic and willing to roll around on the floor to show me how to position my body properly. His background is in postural rehabilitation but he is keen to learn more about training runners. I am more than happy to help!
Ben demonstrating my hip homework
He observed that my right hip is slightly higher than my left, even though my legs are the same leg (apparently legs being the same length is a good thing). My core needs some work, as well as my adductor and abductors. Whenever a trainer says ‘engage your core,’ my belly just seems to want to stick farther out. It has always been a struggle for me. In every marathon I have run, my hips tend to go about mile 20, so I like the idea of strengthening the muscles that keep that in place. My pelvic floor should benefit too, which is awesome news (I bought an Elvie last year but have yet to use it. You can get £15 off by emailing me for the special code mollie@ptmollie.com. Video on how to use coming soon!). All of this focus on getting stronger will ultimately help me when I start running again in the summer. My form will improve, getting my hamstrings and glutes to lift up my heels. Better biomechanics will hopefully translate into improved speed.
Sticking to my training regime will take me closer to my BHAG (big hairy audacious goal) of Boston Marathon 2019. I am.starting to accept 2019 might still be out of my reach. My 20 year university reunion will be in 2021 so that timeframe also works. (Go BU!). The thought of marathon training for another three years is daunting but I can always focus more on strength and track Tuesdays for alternating mesocycles.
One of my exercises- elevated side plank. Kids- don’t try this at home.
I am feeling positive about this plan and look forward to having time over the next two weeks to get into a routine. I plan on working on my 5k pace while I am away too to keep my family name in top finishers at the Lilac Run at home (well my sister-in-law and step-mom have my maiden name anyways). Any tips for keeping entertained on a dreadmill for 30 minutes while at aerobic threshold? If so, please let me know. I need all the help I can get.
If you are looking to improve your running technique or have any injuries you are trying to overcome, give the team at Function360 a call. They offer physiotherapy, corrective exercise, dry needling, massage, and more. You can get 15% off their services with my code #F360MM15.
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.
As you read on Monday, the London Marathon has come and gone. It has been my sole focus since mid-December, so to have it gone is a bit unsettling. I still have my long term goal of qualifying to run the Boston Marathon in 2019, but it seems so far away and I am not really happy with my London Marathon performance. Yes, I got a PB, but deep down I feel it is because I didn’t stop and use the bathroom as many times as I did in Berlin. I also didn’t stick with my goal of 9:30min/miles. Friends warned me not to start off the London Marathon too fast. I did though (the cheers are infectious!) and tried to rein myself in. Near the start of the race, my splits were estimating I would finish in 4:15:00. But my body just wasn’t strong enough. Hips and legs started to hurt at mile 16, which was 10 long miles from the finish line.
This has always been my problem during a marathon and I know how to solve it. Is it fear that keeps me from strength training? Lack of time? Self-sabotage? I have all the kit I need, the knowledge of the exercises, free access to a small gym, a membership to an online gym with tons of video resources yet there is a mental block.
After every marathon (or usually 2 weeks before), I swear I will lift for the next race. My butt shouldn’t be lazy. My heels should come up to my bum when I run not barely lift off the ground, right?
It comes down to how badly do I want it? How much am I willing to give to reach Boston, to finish a marathon feeling strong rather than limping around for the following week, to fit the expected aesthetics of a personal trainer (another one of my insecurities)?
To bring things into focus, I have set myself three SMART goals:
Complete 2 strength sessions a week for the next eight weeks
Three rounds of 10 kegals and clams six days a week
Run Chicago Marathon in 4:15:00 (8 October 2017)
As a #fitnessrockstar in Julia B Fit’s online gym (where a free basic membership is available), I am fortunate enough to have access to most of her videos. There are a dozen programs or you can mix and match videos as you see fit. Julia recommended a few specific workouts for me that fit in my two sessions/week goal, as well as getting my body into better running shape. She has introductory videos for all the programs to give you specific instructions on each move. This allows you to ‘hit the ground running’ when you watch the workout. As a personal trainer, I find her combinations of movements refreshing. The body is continually challenged, no matter which video you watch. A lot of the workout can be done without any equipment or simply dumbbells and a yoga mat.
Working out in my narrow flat
Don’t worry, I will keep busy on the other five days of the week. I have a few spin classes that I am taking at the Velodrome and RUNch sessions mixed in too. In June, I am taking part in the London 10 Mile race in Richmond Park (anyone up for brunch?) so I need to keep logging miles. Something else is planned for July too but I will share more about that soon.
After the eight weeks of strength training, it will be time for me to start marathon training properly again. I am considering hiring a run coach to give me a bit more structure to improve my speed. If you have ever worked with a running coach, please leave a comment below on any advice you have for selecting one. Or if you have any tips on getting over the post-marathon blues, I would love to hear about them.
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