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Better Performance through a Better Recovery
An act of recovery using Light Manual Muscle Relaxation Whatever sport or activity someone is involved in, or whatever standard they are at, they are always wanting a better performance than their competition or to increase their own personal best Most athletes try use training sessions, equipment and whatever the latest information to improve their performance but they miss out on a vitally important area in their armoury of modules to do better
©2012 Michael Gillan 1 http://www.aching-legs-relief.com
coburgharriers. Kind Regards Chris Kelly *http://www. I went on to finish 10th place in the Victoria Championships and pass a further 9 competitors and run an extra 22km smashing my PB and running my first 100 miles in 24 hours.com_doc man/task. I have no doubt that Mr Gillan's methods work and will be seeking more aid/advice in the future.668/Itemid.com . I was introduced to a man called Michael Gillan who was the race muscle relaxation therapist who informed me that he could help me with my problem. I have also came 3rd place in the Australia 48 hour track Championships and 6th place in the Melbourne to Warrnambool (Worlds longest one day road cycle race).org.28/ What happened to Chris? He found that recovery can increase performance!! And we did this using Light Manual Muscle Relaxation! ©2012 Michael Gillan 2 http://www. Victorian 2km Sprint Championships.aching-legs-relief. After spending some time on Mr Gillan's work bench I was sent back out onto the track where I soon found myself jogging freely while most of my competitors were walking.Increasing your Performance through Recovery What difference can a better performance through a better recovery make? My name is Chris Kelly and I am a Ultra Athlete who has competed in over 130 races in varies sports.au/joomla1/component/option. I have won events such as the Murray River Marathon (worlds longest kayak race) Victorian 6 hour track Championships. Victorian Aquathon Championships and 30 other events. Recently I was a competitor in the *Victorian 24 Hour Track Championships and was looking good until I experienced what all ultra runners fear (Leg Lock or Hitting the Wall) I found myself walking and in severe pain.doc_view/gid.
com . soreness and other problems were having an effect on the runners and walkers ©2012 Michael Gillan 3 http://www. stiffness.aching-legs-relief.Increasing your Performance through Recovery What is Light Manual Muscle Relaxation? It is a simple recovery system based on physiology working with the muscles to recovery themselves! The result is a system that is easy to do but effective in its aim of a fast recovery for the athlete or competitor It allows them to take responsibility for their own recovery rather than wait for someone else to take the responsibility Because it works with the muscles. it has certain advantages over conventional types of manual recovery These include • No undressing • No oil is used • No technical hand movements are needed • No long training is required • Is fast to do • Can be done by anyone • Fully tested internationally • Tested and recommended by top athletes • Tested on around the world and across America runs • 17 years of continuous testing The result sheet from the 1995 Colac (Australia) 6 day run demonstrates how the changes to the approach to recovery made a difference to distance covered The change are remarkable considering they mainly took place in the middle of the week when lack of sleep.
2 70 95.6 110.4 106 107.2 90 116.4 106.2Kilometers 300 187 184 171 174 153Laps The above group came in for massage and stretching The group below did not or had their own massage people 141.4 113.6 50 115.8 104.8 116.8 0 0 0Kilometers J Timms 318 246 187Pulled out 0Laps N Mercer 166 16. The inconsistencies in the results on a daily basis was caused by reverting back to conventional massage to see what happened Note the higher injury and drop out rate in the bottom group.8 95.6 61.2Kilometers 436 322 359 309 302 223Laps 180.4 128.4 84.8Kilometers 420 298 225 291 180 247Laps G Watts 131.8 133.6 88 92Kilometers 355 228 225 244 220 230Laps D Kettle 138.2 49.4Kilometers 538 247 245 349 346 306Laps M Taylor 174.8 82 84 34 0 0Kilometers S Scanlon 352 205 210 85Pulled out (Blisters) 127.6 375 335 263 237 279 265Laps 138.6 96.6 81.6 108.6 138.8 126.2 104. The result sheet from the 1995 6 Day Colac shows the extent to how fast the recovery was through increased distance using Light Manual Muscle relaxation ©2012 Michael Gillan 4 http://www.2 96.8 143.aching-legs-relief.8 89.6Kilometers 328 241 248 261 232 334Laps C Young 142 91.com .4 0 0 0 0Kilometers 415 16.8 73.2 86.8 90.4 122.8Kilometers 332 217 227 238 236 212Laps R Hill 128 80.8 101.Increasing your Performance through Recovery FIGURES TAKEN FROM THE (1995 COLAC 6 DAY FOOTRACE) NAME Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 A Krouglikov 106 126 108Kilometers 237.2Kilometers 382 277 316 284 287 238Laps 140.4 72 98.4 69.6 112.2 94.4 106Kilometers 364 277 287 284 271 265Laps G Audley 152.6 114.8 99.8 113.6 110 93.2 98.8 110.8 95.2Kilometers 410 229 125 288 124 203Laps G Pollard 120 74.4 92.4 108.2 94.4Kilometers T Rafferty 354 282 262 254 254 245Laps G McConnell 145.4 133.6 98 96.6 120.2 90 97.8 98 139.4Kilometers 320 202 248 175 239 241Laps K Fisher 164 91.4Pulled out 0 0Laps Underlining in the top group shows where the results of Gentle Manual Muscle Relaxation was starting to take effect.4 74.2 98.2Kilometers D Parris 346 271 267 274 265 268Laps I Davis 168 119.6 68.8 114.2 124 117.2 113.8 111.4 99.6 123.6 130 539 284 325 265 315 270Laps T Rusek 215.2Kilometers B Beauchamp 451 333 310 294 275 233Laps 106Kilometers P Gray 150 134 105.
which put the runners and walkers at risk of muscle tears or infection. His techniques are safe and gentle. and highly effective. In years past. Michael’s techniques are gentle. The cold weather of Saturday afternoon and night certainly got to many of the walkers and your prompt action had them back in the race after a short stop.aching-legs-relief. They enhance comfort and flexibility.Increasing your Performance through Recovery What other runners and walkers say about Light Manual muscle Relaxation Michael’s methods of massage and blister care helped me to stay mobile throughout the race and to recover quickly afterwards. CLIFF YOUNG-75-80 24 Hour World Record Holder (150. This booklet will help others to learn and practice Michael’s methods. that would have ended up as a non-finish. safe. go faster.” Tim Ericson Secretary Australian Centurions Club 'I have known Michael Gillan for many years and have always got quick relief for my aches and pains from the stretching he performs'.com . or just to enjoy life more!!' SANDRA BROWN 1996 Ladies 1000 Mile World Record Holder 1999 Ladies 100 mile Race walking World Record Holder “I know that your massage kept a number of competitors in the event. It is recommended reading for everyone who walks and runs and who wants to go further. and promote success. reassuring.07 kilometers) ©2012 Michael Gillan 5 http://www. A number of walkers were able to keep going for the full 24 hours on the basis of your expert help. Unlike some treatments. build confidence.
taking several thousands of km out of my legs. And this new kind of mild massage for ultra runners is definitely one of the good tips! There should be a fair chance that I actually get fresh enough to do some decent running at the 6 Day Race that I have coming up in Colac from the 21. I could spare myself the effort!” “My crew for the current stages.2 kilometers (Jesper holds the record for the longest run in history over 26000 kilometers and the first person to run around the world Taken from www.aching-legs-relief.com . even though I can’t expect to make a top class result :-)” He won! 756. and getting a massage can at times cause more injury and cramping up than good. And so far that has been the only one..org ©2012 Michael Gillan 6 http://www. I quite look forward to that. Michael Gillan. I have the last two days tried his careful stretch and massage.. For example my last massage was some 12 000km ago when I ran the 12-hour competition in Finland.worldrun. and a bit to my surprise the muscles are beginning to feel like before the start back in Greenwich.).November. London!! Usually I doesn’t take massage as the legs of an ultra runner will often be quite sore during the long time events (and especially in an multi-year event like this. Phil Essam. who besides being vice president in the Australian Ultra runners Association has heaps of good knowledge to share. But Gillan came with best recommendations from my main contact in Australia. has proven to have other talents than the quite taxing job of taking care of all the requirements of a really tired ultra runner! He has since years back been working on a new approach to stretching and muscle-rebuilding for ultra runners.Increasing your Performance through Recovery A word from Jesper Olsen World Runner about Light Manual Muscle Relaxation “If I hadn't had the qualified help from the excellent masseur Michael Gillan.
by saying at the outset what I want and don’t want to be done to me.surreywalkingclub. thus minimizing the risk of harm and maximizing the benefit. you are simply attempting to aid the muscles in getting rid of the microcellular debris that has accumulated in the tissues so that fresh blood can enter them and help them heal For this you need something calming and light as you are not going to get anywhere by putting the at risk of more injury and putting the body into self-defense by cramping “The second tear (at least I have matching legs with old tears on both sides) was caused. rather than get hammered and go critical.’ (Source:http://www. using the example from Sandra Brown to stress how important the appropriate approach to muscles is.aching-legs-relief. For example deep tissue work for injury rehabilitation can’t be done using light work without being aggressive.uk/Training?Advic e/Articles/training_for_ultras_by_sandra_br. The closest I have come to this was receiving massage from Michael Gillan during the Nanango (Queensland) 1000-mile race in 1996. for pre-event work you are not attempting to fix anything so you do light dynamic work to get the body ready for performance For recovery after performance work. I am now more wary of having physio at any time. by an overenthusiastic physio who was supposed to be helping me to warm up gently before a 24 hour race and got carried away. I had no hesitation in having a massage from Michael again at the end of the Melbourne 100 miles walk in 1999. Having never had a persistent injury (my varied training pattern means that any niggles have the chance to heal quickly. Michael’s approach is very gentle at all times. and always works with the athlete and puts the athlete in control.Increasing your Performance through Recovery If someone is considering massage.com . and make sure that I stay in control. to my great annoyance at the time.org.) I have never had regular physio or a steady relationship of trust with any physiotherapist who knew me and my needs. they should be aware of what is happening.htm#Training/for Ultras_SB) ©2012 Michael Gillan 7 http://www.
Increasing your Performance through Recovery A record of Light Manual Muscle Relaxation use 1995 Colac 6 Day race (Light Manual Muscle Relaxation developed. used from here on) 1996 Nanango 1000 Mile 16 day (1600 kilometer) Footrace 1996 Coburg 24 Hour race (official masseur) 1997 Coburg 24 Hour race (official masseur) 1998 Coburg 24 Hour race (official masseur) 1999 Coburg 24 Hour race (official masseur) 1999 Australian Centurion Race walkers’ 100 mile 24 hour event (official masseur) 1999 Sri Chinmoy 24 hour race with Cliff Young (official masseur) 2000 Cliffies Dream 16-day event as masseur (7 days) 2000 Australian Centurion Race walkers’ 100-mile event (official masseur) 2000 Coburg 24 hour event (official masseur) 2000 Sri Chinmoy Adelaide 24 hour Event (official masseur) 2001 Coburg 24 Hour race (official masseur) 2002 Coburg 24 Hour race (official masseur) 2002 Australian Centurion Race walkers’ 100-mile event (official masseur) 2002 Self Transcendence 24 hour Event (official masseur) 2003 Australian Centurion Race walkers’ 100-mile event (official masseur) 2003 Coburg 24 Hour race (official masseur) 2003 National 24 Hour Championships Self Transcendence Footrace (official masseur) 2004 Coburg 24 Hour race (official masseur) 2004 Australian Centurion Race walkers’ 100-mile event (official masseur) 2004 Round the World Run 1 (3 weeks official masseur and support crew) 2005 Coburg 24 Hour race (official masseur) 2005 Australian Centurion Race walkers’ 100-mile event (official masseur) 2005 Cliff Young 6 day event (3 days with Indian National record holder) 2006 Coburg 24 Hour race (official masseur) 2006 Australian Centurion Race walkers’ 100-mile event (official masseur) 2007 Coburg 24 Hour race (official masseur) 2007 Australian Centurion Race walkers’ 100-mile event (official masseur) 2007 Antibes (France) 6 jour event (official masseur) ©2012 Michael Gillan 8 http://www.com .aching-legs-relief.
be/CiEMj2-pQ7A http://youtu.coburgharriers.html/ http://aching-legs-relief.org http://youtu.com .au/ http://www. 6 Hour Events Some other links we are connected to http://www.au/joomla1/content/view/55/39/ http://youtu.centurions.aching-legs-relief.org.Increasing your Performance through Recovery 2007 Mors world run 2 training camp (14 days) 2007 Mors 100 Mile event 2007 World Distance 24 Hour Championships Montreal with the Danish National Distance Running Team 2008 Australian Centurion Race walkers’ 100-mile event (official masseur) 2008 Coburg 24 Hour race (official masseur) 2009 Australian Centurion Race walkers’ 100-mile event (official masseur) 2009 Coburg 24 Hour race (official masseur) 2010 Australian Centurion Race walkers’ 100-mile event (official masseur) 2010 Coburg 24 Hour race (official masseur) 2011 Run across America from San Francisco to Bridgeport Conn for natural medicine 2012 Australian Centurion Race walkers’ 100-mile event (official masseur) 2012 Coburg 24 Hour race (official masseur) Plus various Relay for Life events.be/2z6gYkXsSZ0 2007 Antibes Mors 100 Miles 2007 Antibes 6 Jour event ©2012 Michael Gillan 9 http://www. Marathons.be/5WXXm-FVB58 Jack Canfield on Cliff Young http://aching-legs-relief.com/index.be/sQQ7Il-U8Fc My video on Cliff Young http://youtu.org/ http://www.org.therun.worldrun.org http://www.
aching-legs-relief.com .Increasing your Performance through Recovery For more information on Light Manual Muscle Relaxation Please go to http://aching-legs-relief.html/ ©2012 Michael Gillan 10 http://www.com/index.
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