Monday, January 23, 2012

Mickey Ruben coaching course

On Saturday, I was lucky enough to be able to take part in this one day coaching course. Mickey Ruben is Usain Bolt's Strength and Conditioning coach and is also a Physio in his own right and used to compete in Decathlons.

There were about 70 people there, mainly coaches and runners, but also some footballers and martial artists.

The day started with core exercises. This is a pic of one that was recommended. The athlete is holding two dumbbells (weight not important) and the arms kept wide while staying in that position for 20-30secs.

Next we moved on to get a demonstration of the "jack-knife" abs workout - looked tough!

Then we moved on to mobility work, and used some hurdles. The volunteers had to hold the hurdle with both hands and make their way over each one in turn. It's all about getting the hips in the air - which in turn helps with sprints.

This is an "action shot" of the same hip movement applied to sprint starts:

After lunch (which was included in the price), we moved outside to the all weather track for some fine tuning of sprint starts and setting up in the blocks (no pics I'm afraid). Then it was back inside for discussions on warmups, cool downs, shot putt, javelin and a Q & A session.

It was a really packed and worthwhile course and one I'd highly recommend. Many thanks to Carlow AC for hosting the event!

Monday, January 16, 2012

Irish Runner Episode 13

In this long awaited episode, I talk openly about backing out of the 2011 Dublin marathon and my current foot issue. Also I chat about the Jingle Bells 5k.

Wednesday, January 11, 2012

False start

As my regular reader (Hi Mom!) will know, I had a major hamstring issue last year that effected the middle hamstring muscle in my right leg and the tendon. The tendon still gives pain, but I use a form roller on it and keep stretching, so it's not nearly the big deal it was.
From just before the holidays I got back out running and was starting to feel my running fitness coming back. Then I began to get a pain on the ball of my left foot and would have to stop after 2-3k or so. It came back every run, so after a week I went to the physio. He worked on it and said it was a "Morton's Neuroma" and I should massage the foot regularly. So a couple of days went by and I did a relaxed 8k or so run around the village, all good.
Then the issue came back and despite the work I was doing on my foot it wasn't going away. So I'm currently using anti-inflammatories and ice to reduce the pain. Apparently it's caused by a pinched nerve due to friction. Mine is located between the first and second metatarsals. Sometimes this is caused by runners being too tight around the toebox, but as I mainly run barefoot I don't see that as being the issue! I'm thinking that as my feet are getting stronger and reshaping due to the barefoot running the nerve hasn't "fitted in" properly yet, but we'll see how it goes.
Here's hoping I can get it sorted and get back running soon!

Update: I was talking to two physios over the weekend and they agreed that I need to rest the foot for 4-6 weeks, no running or long walks...
Keep running,