Ultra marathon recovery using Light Manual Muscle Relaxation

Ultra Marathon Runner recovery using Light Manual Muscle Relaxation

The ultra marathoner can 'Get the Edge' with Recovery Except for the top ultra marathoner runners and walkers, and those who are running close distances over an event, most ultras are competing against themselves and their previous times and distances It is a very social sport where the competitors discuss tactics, how to fix this, that and the other-but with all the information at their finger tips, it is all in their own hands and still comes down to them, the track and how they do on it The runner/walker is very reliant on their crew to deliver competent care when they are out on the track trying to get as much distance as they can, but unfortunately the crew is like the ultra athlete-they have to learn 'on the job'; meantime, lack of experience from the crew can cause costly time delays

Good crew can make a runner or walker-bad crew can break them
I have personally crewed a few times and I was fairly bad at it, I did not really enjoy it because you are sometimes held responsible for any time loss by the athlete My interests and experience is actually are in the recovery area helping the competitors when they are getting in trouble and helping them out of it when I can Having been involved in ultra marathon for many years now, both in Australia and internationally I have become aware of many problems faced by ultra marathoners and the way that different people approach dealing with them

©2010 Michael Gillan 1 Long Distance Recovery Specialist http://www.aching-legs-relief.com/index.html/ultra_marathon_recovery.html

Ultra marathon recovery using Light Manual Muscle Relaxation I have been able to compare the best of approaches and the worst of them and come uo with a reasonable assessment of the systems that are used out on the track to make the event as comfortable as possible for runners and walkers

Recovery-an area of confusion An area in which the crew can play an important role in and one in which there is much confusion, is that of recovery during time running/walking and after the end of a session is in recovery This area that can make or break an event for the runner and walker and to the average crew, it can be confronting because they do not have any idea how to approach it-yet done quickly and efficiently it can increase a runner/walker's distance by giving them 'the edge' over their fatigue and muscle soreness Recovery methods in ultra are many and varied depending on the athlete, person doing recovery and facilities at the venue If the event is at a running track, the facilities can range from top line to the non-existent, the organisers may have been able to arrange someone to help with recovery or they may not, the therapists may have experience working with ultras or fresh out of massage school Depending on which school they went to, the techniques they have been taught might or may not be adaptable to the conditions at the track, or the special needs of ultras

©2010 Michael Gillan 2 Long Distance Recovery Specialist http://www.aching-legs-relief.com/index.html/ultra_marathon_recovery.html

Ultra marathon recovery using Light Manual Muscle Relaxation

2007 recovery area Antibes 6 Jour event-top class facilities

2007 World 24 hour championships-the chair next to the bottles-my working area Some events do not have any coverage at all I recently attended an international long distance event where there were hundreds of runnersother than the recovery people such as myself who were taken by a team from their country, the organizers did not have one therapist to help the rest when they got into trouble-they could not find any to volunteer their services To spend all that time aiming for a running goal then leave the recovery to chance is not a good tactic to improve performance in ultra marathons What happens on the recovery table can impact on recovery, training and performance in a not very beneficial way by using 'enthusiasm' rather than knowledge. To illustrate the problems that can be caused when a heavier type of massage is used below is a quote from Sandra Brown taken from her advice sheet for the Surrey Walking Club. "The second tear (at least I have matching legs with old tears on both sides) was caused, to my great annoyance at the 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 am now more wary of having physio at any time, and make sure that I stay in control, by saying at the outset what I want and don't want to be done to me. Having never had a persistent injury (my varied training pattern means that any niggles have the chance to heal quickly, rather than get hammered and go critical,) I have never had regular physio or a steady relationship of trust with any physiotherapist who knew me and my needs. The closest I have come to this was receiving massage from Michael Gillan during the Nanango (Queensland) 1000-mile race in 1996. I had no hesitation in having a massage from Michael again at the end of the Melbourne 100 miles walk in 1999. Michael's approach is very gentle at all times, and always works with the athlete and puts the athlete in control, thus minimising the risk of harm and maximising the benefit. Very occasionally I will feel tightness in one or other hamstring, but I am lucky that neither tear has become a real problem. These days I stretch pretty diligently after exercise and am ©2010 Michael Gillan 3 Long Distance Recovery Specialist http://www.aching-legs-relief.com/index.html/ultra_marathon_recovery.html

Ultra marathon recovery using Light Manual Muscle Relaxation convinced of its value, and my cross-training approach plays a part; I am sure, in keeping me free of overuse injuries. More on stretching another time." What Sandra is saying is that enthusiasm is no substitute for experience This is what Sandra says about experience Michael's methods of massage and blister care helped me to stay mobile throughout the race and to recover quickly afterwards. His techniques are safe and gentle. Unlike some treatments, which put the runners and walkers at risk of muscle tears or infection, Michael's techniques are light, safe, reassuring, and highly effective. They enhance comfort and flexibility, build confidence, and promote success. This booklet will help others to learn and practice Michael's methods. It is recommended reading for everyone who walks and runs and who wants to go further, go faster, 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. 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. In years past, that would have ended up as a non-finish; a number of walkers were able to keep going for the full 24 hours on the basis of your expert help." 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'. CLIFF YOUNG-Ultra marathon runner Where to from here? The biggest obstacle to recovery is lack of knowledge and affordability The 3 main obstacles to a fast recovery plan are • • Affordability Lack of information

The confidence to take on responsibility for self management

©2010 Michael Gillan 4 Long Distance Recovery Specialist http://www.aching-legs-relief.com/index.html/ultra_marathon_recovery.html

Ultra marathon recovery using Light Manual Muscle Relaxation In the chart of the Colac 1995 six day event below it is possible to see the effect fatigue, stiffness and soreness can have on performance and recovery-it also reflects the difference in the change of approach from working on the muscles to working with them
Results from 1995 Coburg 6 day footrace
Name A Krouglikov Day 1 237.2 539 215.2 538 174.4 436 180.4 451 150 375 138.4 346 168 420 132.2 328 142 355 138.2 332 128 320 164 410 Day 2 113.6 284 98.8 247 128.8 322 133.2 333 134 335 108.4 271 119.2 298 96.4 241 91.2 228 86.8 217 80.8 202 91.6 229 Day 3 130 325 98 245 143.6 359 124 310 105.2 263 106.8 267 90 225 99.2 248 90 225 90.8 227 99.2 248 50 125 Day 4 106 365 139.6 349 123.6 309 117.6 294 94.8 237 116.4 274 116.4 291 104.4 261 97.6 244 95.2 238 70 175 115.2 288 Day 5 126 315 138.4 346 138.4 302 110 275 111.6 279 106 265 106 180 92.8 232 88 220 94.4 236 95.6 239 49.6 124 Day 6 108 Kilometers 270 Laps 122.4 Kilometers 306 Laps 122.4 Kilometers 223 Laps 93.2 Kilometers 233 Laps 106 Kilometers 265 Laps 107.2 Kilometers 268 Laps 107.2 Kilometers 247 Laps 133.6 Kilometers 334 Laps 92 Kilometers 230 Laps 84.4 Kilometers 212 Laps 96.6 Kilometers 241 Laps 81.2 Kilometers 203 Laps

T Rusek

M Taylor

B Beauchamp

P Gray

D Parris

I Davis

G Watts

C Young

D Kettle

R Hill

K Fisher

G Pollard

T Rafferty

120 74.8 73.6 68.4 69.6 61.2 Kilometers 300 187 184 171 174 153 Laps The above group came in for Light Manual Muscle Relaxation The below group did not or had their own recovery people 141.6 112.8 104.8 101.6 98 96.4 Kilometers 354 282 262 254 245 241 Laps 145.6 363 152.8 140.8 352 110.8 277 110.8 82 205 126.4 287 126.4 84 210 113.6 284 113.6 108.4 271 114.8 106 kilometers 265 Laps 95.2 kilometers 0 Kilometers Laps

G McConnel

G Audley S Scanlon

34 0 85 pulled out-blisters

©2010 Michael Gillan 5 Long Distance Recovery Specialist http://www.aching-legs-relief.com/index.html/ultra_marathon_recovery.html

Ultra marathon recovery using Light Manual Muscle Relaxation With information Stiffness and soreness are part of the recovery process During an ultra, whether it is measured in hours, days or weeks, the body is under traumatic stress that it finds difficulty in coping with and adapting to-the muscles and micro physiology environment are constantly trying to recover and heal the damage to the muscle fibers and the rest of the body affected by being constantly on the track or road

In other running or walking sports, such as marathon, or race walking the competitors go home to recover at the end of the day, but in ultra, after a rest the body has to get up, back on the track and do more distance, so soreness and stiffness become something you just have to endure Working on the muscles Trying to physically overcome them using systems that work on the muscles during which 'uncontrolled finger force' breaks into this process leaving the body to heal all over again Working with the muscles Working with the muscles as done in Light Manual Muscle Relaxation overcomes stiffness without breaking into the recovery process and enables the muscles to move freely without causing them further traumatic stress and further injury to recover from

Unlike other methods of recovery, very little skill is needed

©2010 Michael Gillan 6 Long Distance Recovery Specialist http://www.aching-legs-relief.com/index.html/ultra_marathon_recovery.html

Ultra marathon recovery using Light Manual Muscle Relaxation Light Manual Muscle Relaxation works with the muscles not on them because it uses the 'snowshoe' effect of spreading the load, weight and pressure of the hands and fingers so does not stimulate pain receptors or produce friction or heat-therefore it can be done 'on demand' or as often as required • • • • • • • • • • • • • • No disrobing Needs no oil Works with the muscles Uses the flat hand Does not need equipment Needs only minutes to learn Needs only basic understanding of what you are doing and why Only 4 basic movements Only 1 depth-that is light The secret to recovery is to reduce input/output required through beingNon invasive-working with the muscles not on them Simplicity-easy to understand Predictability-By not changing information fed into the brain all responses become automatic Consistency-conditions the muscles by repetition

Light Manual Muscle Relaxation the tested trusted oil free alternative Why is it oil free? Conventional methods need oil provide lubrication between the hands and skin as they rely on the skills of the practitioner at working on the muscles to be of use Light Manual Muscle Relaxation only uses the hands and the knowledge of using them effectively

©2010 Michael Gillan 7 Long Distance Recovery Specialist http://www.aching-legs-relief.com/index.html/ultra_marathon_recovery.html

Ultra marathon recovery using Light Manual Muscle Relaxation This gives the unsupported athlete the independence from unknown recovery assistance who may have the belief that it is them doing the recovery-not the body itself Some basic points on recovery that tend to be overlooked by athletes • • Stress on top of more stress increases recovery time The body recovers itself!

Self-Maintenance Self-maintenance is an option for those whose capacity to pay for or access to massage therapists is limited-but information on how to self-maintain without getting into the technical aspects of 'petrissage' and 'rowing stroke' is also limited Lack of financial reserves-ability to study-facilities such as massage schools and teachers for learning the handskills required for modern massage techniques impact on the benefit that flow from massage were it available If you can afford the costs of having ongoing manual therapy-and have no problem accessing the services of a massage therapist in your team, you are lucky-if not tough Affordability To do a full course in recovery systems will cost hundreds of dollars in fees, there is also the time needed to study physiology, anatomy, and the hand skills needed to do it. And then it may not be suitable for the athletes needs because it may not be portable, you will also have to carry oil, massage table, towels, or effective enough. It may be beyond the talents of many people and to hire someone to do it for them is very expensive and this makes it unaffordable. It would be cheaper and more effective to pay me for the knowledge I have because I am the one who developed and tested Light Manual Muscle Relaxation over many years.

Win Win!
It is very difficult for everyone to win a race, but in this situation everyone does; with your support I get to on the World Run and the sportsperson gets the very same recovery system I will be using on World Run 2!

©2010 Michael Gillan 8 Long Distance Recovery Specialist http://www.aching-legs-relief.com/index.html/ultra_marathon_recovery.html

Ultra marathon recovery using Light Manual Muscle Relaxation

References and citations
PubMed Manual massage and recovery of muscle function following exercise: a literature review. PMID: 9007768 [PubMed - indexed for MEDLINE] The mechanisms of massage and effects on performance, muscle recovery and injury prevention. PMID: 15730338 [PubMed - indexed for MEDLINE] http://www.webmd.com/content/Article/92/101950.htm SOURCES: Hinds, T. Medicine & Science in Sports and Exercise, August 2004; vol 36: pp 1308-1313.

The website is in English but has a translator to translate into your language http://www.aching-legsrelief.com/index.html/ultra_marathon_recovery.html

©2010 Michael Gillan 9 Long Distance Recovery Specialist http://www.aching-legs-relief.com/index.html/ultra_marathon_recovery.html

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