from vinnymulveyfitness.com Hello, hello! Looks like its time for my monthly update! I got a text today from Sean Connolly saying I’m getting lazy with the blog, so I thought to myself, right I better get back on this thing. So, where am I at? What’s going on these days?
I had my operation on my lateral and anterior compartments about 12 weeks ago now and I’m back running (if you can call it that!) for roughly 6 weeks. All I can say is that it has been a rocky road back. The first 3 weeks or so I just jogged and didn’t pay any heed to pace or distance. I just ran how I felt and tried to increase the minutes every few days. I took every Wednesday off and got myofascial release therapy off Anthony Geoghegan in Carlow every Tuesday. I also got soft tissue release massage off Dave Corcoran every Thursday. Its a lot of effort, time and energy but I feel that its worth it and that it will make all the difference in contributing to me getting back after Christmas. Then after about 3 weeks of running, I made the classic mistake that just about every runner I know commits – once I started to get a few miles under my belt, I stopped doing rehab on my shin. It started to get a little sore again on the runs, which was quite depressing. Since last week I have gotten back into the rehab and I’m feeling all the better for it.
I have a few issues to work on. Obviously, there is the weakness in the anterior and posterior tibialis – I have been doing some eccentric theraband exercises to help with that. I am also targeting the hips very much. I am doing some eccentric exercises there too but I am concentrating on building up the glutes and external hip rotators. I have an external rotation going on in my foot and lower leg, so I am doing some tube walking with a thera band to try and activate the muscles in the hip responsible for this. I am also doing some general strengthening exercises for the hamstrings, quads, calves and hip flexors. This involves using medicine balls and dumbbells. Stuff such as one legged squats, one legged deadlifts etc. Lastly, I am doing a lot of core strengthening at the moment. I don’t consciously have to focus on this part too much as I am teaching Pilates 4 times a week and usually I like to participate in my classes in order to show proper technique, and I also get a workout in myself. So, thats a lot of stuff which I have promised myself I will do most days of the week. It will make all the difference. I have to say that Anthony and Dave have really helped me out in the last 6 weeks with some excellent treatments and advice.
Another reason, I suppose, for the lack of posting on the blog is that I have started a sports massage and remedial therapy course with Dave Corcoran and NRST. I have to say, it really is brilliant and presently I am giving free sports massage to people until I am qualified if they are interested (I accept donations for my course books however, but no obligation!!). This will allow me to get some much needed practice in and it allows me to help people out. I have been working on some athletes in the past month as well as teaching Pilates, running camps and also personal training, so things have been a bit hectic.
Getting back to running, I am currently running around 40 miles per week and just getting through the runs. Some days I feel great on the runs and others are a struggle. Breathing wise, I feel fit and could run 5 min pace if my body allowed me, but that is the problem. My shin is still weak and is only over an operation so I need to be careful. I am praying that I get back because I am so hungry for competition and racing. I have come to realise in the last 18 months that I really love the sport of running. If I didn’t, I reckon I would have packed it in months ago. And that’s the truth. I have to believe that I will get back, so for now I’m just gonna keep on keeping on…..
Lastly, I have a new Pilates class starting this coming Sunday in DCU if anyone is interested. Contact me if you want to sign up. 3 places left.
I had my operation on my lateral and anterior compartments about 12 weeks ago now and I’m back running (if you can call it that!) for roughly 6 weeks. All I can say is that it has been a rocky road back. The first 3 weeks or so I just jogged and didn’t pay any heed to pace or distance. I just ran how I felt and tried to increase the minutes every few days. I took every Wednesday off and got myofascial release therapy off Anthony Geoghegan in Carlow every Tuesday. I also got soft tissue release massage off Dave Corcoran every Thursday. Its a lot of effort, time and energy but I feel that its worth it and that it will make all the difference in contributing to me getting back after Christmas. Then after about 3 weeks of running, I made the classic mistake that just about every runner I know commits – once I started to get a few miles under my belt, I stopped doing rehab on my shin. It started to get a little sore again on the runs, which was quite depressing. Since last week I have gotten back into the rehab and I’m feeling all the better for it.
I have a few issues to work on. Obviously, there is the weakness in the anterior and posterior tibialis – I have been doing some eccentric theraband exercises to help with that. I am also targeting the hips very much. I am doing some eccentric exercises there too but I am concentrating on building up the glutes and external hip rotators. I have an external rotation going on in my foot and lower leg, so I am doing some tube walking with a thera band to try and activate the muscles in the hip responsible for this. I am also doing some general strengthening exercises for the hamstrings, quads, calves and hip flexors. This involves using medicine balls and dumbbells. Stuff such as one legged squats, one legged deadlifts etc. Lastly, I am doing a lot of core strengthening at the moment. I don’t consciously have to focus on this part too much as I am teaching Pilates 4 times a week and usually I like to participate in my classes in order to show proper technique, and I also get a workout in myself. So, thats a lot of stuff which I have promised myself I will do most days of the week. It will make all the difference. I have to say that Anthony and Dave have really helped me out in the last 6 weeks with some excellent treatments and advice.
Another reason, I suppose, for the lack of posting on the blog is that I have started a sports massage and remedial therapy course with Dave Corcoran and NRST. I have to say, it really is brilliant and presently I am giving free sports massage to people until I am qualified if they are interested (I accept donations for my course books however, but no obligation!!). This will allow me to get some much needed practice in and it allows me to help people out. I have been working on some athletes in the past month as well as teaching Pilates, running camps and also personal training, so things have been a bit hectic.
Getting back to running, I am currently running around 40 miles per week and just getting through the runs. Some days I feel great on the runs and others are a struggle. Breathing wise, I feel fit and could run 5 min pace if my body allowed me, but that is the problem. My shin is still weak and is only over an operation so I need to be careful. I am praying that I get back because I am so hungry for competition and racing. I have come to realise in the last 18 months that I really love the sport of running. If I didn’t, I reckon I would have packed it in months ago. And that’s the truth. I have to believe that I will get back, so for now I’m just gonna keep on keeping on…..
Lastly, I have a new Pilates class starting this coming Sunday in DCU if anyone is interested. Contact me if you want to sign up. 3 places left.
