Back to square one with strength. Trying to build consistency.

It’s a firmly held belief I have that there is no such thing as a magic workout. There is no magic bullet that will fix all your issues and there you can’t fake your fitness.

So this week is just getting on track to build some consistency. Last week after the injury I was pretty lack lustre and was honestly getting pretty fed up with 2 steps forward and 3 steps back routine that I have going on.

I mean imagine knowing exactly what is going on that is wrong but you can’t actually figure out how to change it right there and then. It isn’t like making a mistake doing a crossword and being able to change the word mid puzzle to get the correct answer straight away.

With this process. It is going to take months to see any real change in my running mechanics. I have to play the long game here and just understand that if I don’t make the changes nothing will ever change and I will be stuck chasing the dream run and performance that will likely never come. Even if I can only improve 5% that is something that will allow me to raise the ceiling of my performance to another level.

That being said I got back at the strength work this week Monday was heavy dead lift day. Or what will become heavy deadlift day. Currently 3 working sets of 10 reps @ 70 kg is enough to start the process but not so heavy that it has caused a lot of soreness that will make my sport specific training hard. I also did Goblet hold Split squats for 3 sets of 10 reps and Pendlay Rows and kneeling shoulder press and single leg calf raises thrown in for good measure. With my rehab exercises thrown in for good measure. It was a great workout. Later on in the week I did some heavy front squats as my heavy lift with single leg dead lifts as more of a functional movement with balance and hip alignment as the priority. Also I will be throwing in some light Cossack squats to get some multiplanar movements under load and some more rehab and core work to keep that area building.

The goal for this week is not get hurt again and train everyday. Build the program and get the legs going and start at the stat again.

31 Weeks to go. Noosa Tri in a Team.

Last week brought another injury to the table which had me mentally flogged. I mean who the hell hurts a part of their body while rehabbing another part. My I guess. I tried putting on a brave face but was pretty smashed mentally again. It wasn’t a really bad strain though and by day 2 my back started getting better each day and today as I am sitting here I completed a decent set of deadlifts and bent over rows and am happy to say that my back feels fine.

My attitude for the week was pretty shithouse to be honest. But I managed to get on the bike 3 times and do a little bit of work. I felt like I had to try as I had an entry in to the Noosa Tri in a team. To make this blog short and sweet this week, I’ll fast forward straight to Sunday and being the bike rider in our team. Basically it was a really hard day. the winds were gusting up to 50 km/h and there were literally thousands of competitors on course at once and it made riding well really, really hard. I rode a 1:04:09 for the 40 km which in itself isn’t too bad. But if you take in to account the 3 km climb up Garmin hill it sounds pretty good. But I’ll be honest. I didn’t enjoy the ride. There was way too many people on course and the cross section of people and skill levels were too varied to be able to trust what other people were doing on course.

I was actually glad when I go to the dismount line and managed not to crash or get taken out by random riders doing stupid shit on course because they didn’t know any better.

Anyway We came ninth in the open mixed teams category and had a decent day out. But I’ll be honest. I would not go back to the race if I had to pay my own way. With so many people on course it is a dangerous and a very expensive race that I can say I have done. Even if it was just in a team;.

Hopefully this week I can get my rhythm back and resume some good training and will chat to you again later this week about my strength and rehab work getting back on track.

Mick

33 Weeks to go. Rehab & Weight training is not a dirty word.

This week has seen quite a shift in my thoughts. The last few weeks I have been in a bit of a negative head space and feeling pretty flat. The injury had quite a bit to do with it. But in reality I think my sleep and eating patterns had plenty to do with it. Staying up late every night and eating crap. I weighed myself this morning for the first time since 2 weeks out from Cairns Ironman in June. I weighed 83ish KG in June. This morning on the scale I was 88.5 kg. To be honest I was expecting a little higher.

This weeks Rehab program is continuing with me trying to get my function in my hip flexors and glutes to improve, so basically a lot of single leg work in front of a mirror ensuring correct alignment.

Below is one exercise I have been doing to aid in just that. High knee march holding a 10 KG kettlebell to the side. This move is done slow and methodical as it is about balancing and using the glute on the opposite side to where the weight is and the hip flexor of the leg being lifted. The photo on the left you can see how I have had to lean over to the right to help balance for the fact that the glute on the leg that I am standing on is unable to maintain posture without some assistance from the upper body, the right leg is also at an angle and I have to really hike the right hip up just to stay standing. In the picture on the right. My torso is a lot more upright, however if you look at the left leg it is twisted outwards to get the glute to fire. It is definitely working better but not perfectly. The hips are more square on that side as well.

As I can no longer feel the injury in the hamstring I have begun to ramp up the strength work this week. Goblet squats, front squats, dead lifts, both single and double. I have started very light with all exercises and am being cautious with the 2 legged exercises to really push Range of motion and good quality body position. In the goblet squat below I am trying to have my feet pointing straight ahead and have them around should width apart to be fairly close to how the width my feet should be during the run. Neither are perfect but I am used to squatting with my feet further apart and legs turned out more.

The photo below is the Split Squat. It looks like a lunge. But in this exercise your rear leg stays there for the entire rep count. The key with this exercise is to not have the rear foot too far back as you need to get that knee pointing forwards and out over the toes. If you see the left photo the left knee is kicked out from the foot and the pelvis is much more rotated than the picture on the right.

In the next photo is the single leg deadlift. This exercise ties in lateral glutes (glute medius and glute minimus) with the glute max and hamstrings as well. Here I also have the weight on the opposite to the working leg. This again makes the lateral glutes work harder than if I hold the weight on the side of the working leg. Try it at home see which one you prefer. With this lift it is really important that you try to keep the hips as square as possible and also when you lift try to use the rear leg as the impetus by lifting it up instead of bending over. By engaging the glute on that side you will be less likely to bend at the lower back. Again back to the Right leg. If you look at the final picture at the bottom of the lift with the weight near the floor. You can see that it is much closer to my foot that in the same position with the left leg. Again this is another prime example that the right glute is not strong enough to hold the body strong when on one leg.

You may think I am being ridiculously pedantic about these exercises. But if you know me then you know 2 things. I am very pedantic when it comes to lifting heavy things and I don’t mind being a little ridiculous. To be truthful I think this is the most crucial part as if I don’t get these right from the get go I will just be strengthening the already current dysfunctions that I have.

Letting go of my ego and admitting that I have a lot of hard work to get things better is the first step. But if you look at it another way. “Even if I don’t end up lifting much weight but start getting all the movement better and more squared up. I will be functioning better. So it stands to reason that If I have gone this far muscularly imbalanced this badly. My future performances have to improve as things start to even out.

I am actually really excited by finding all this messed up stuff. It shows to me that I have plenty f room to improve and going back to my goal. It is achievable.

Have a great Weekend.

Mick

33 Weeks to go and realising Plan B should have been Plan A.

Well I’ll be honest. I’ve done stuff all training over the last week to do with swim, bike or running. But I don’t think I am speaking a bit early to say it almost feels like my mojo is starting to return this week. Monday after a good rehab and strength session , I did a 6 km run. It was the first run since Tuesday last week. But it felt really good to get out on the road. I didn’t even feel the hamstring while I was running which gave me confidence the program is starting to work. I rode for a bit over an hour on Friday and did 3 swims last week, with a 1 km open water swim on Sunday morning.

Tuesday this week was actually though, the first day in over a month I woke up and really wanted to train. I went to the pool for a cruisy 3.7 km swim. with 3 x 1km intervals @ RPE of 4 - 5 out of 10 with 200 kick between each set. After that a ride with 4 x 5 min efforts holding what felt like a solid 7 out of 10 RPE. I was actually really happy with power numbers, comfortably over 300 watts in each one and actually getting stronger by the end. The weather was beautiful and it was hard not to feel amazing all ride. To me the biggest thing it showed me that even in off season when doing very little your fitness will keep ticking along if you maintain a little easy unstructured training and when you come back to it the build back up isn’t as daunting as you might have thought. Because you are fresh you will often be going better than you thought possible. Like today.

I am really super happy with how things are going at the moment. I have been doing my Strength, rehab program solid now for about 4 weeks and I am starting to notice some differences structurally and certain movements are becoming a little easier.

I’ve done 5 Ironmans and have completed them all and have on trend been getting better in each one. For Cairns next year I have set a very challenging performance goals that entail me doing things previously I thought were perhaps out of my reach. So for me to have any chance to achieve those goals I have to change something. The hard part is that right now it doesn’t feel like that it is making a massive difference. The rehab is definitely working as the hamstring is no longer sore at all, but the strength building will take time and I just have to maintain faith that it will keep adding up as I maintain a consistent approach to it. Going back and doing the same training I did this year and expect that I will magically get faster just because I want it to. is literal insanity. The injury I sustained a bit over a month ago was a great wake up call for me to change some things to force me to acknowledge I need to do more strength and fix some crappy movement patterns.

The time is perfect for me to make a major shift in my training program. My training volume and intensity is low, my fatigue is basically nothing, so this gives me a great chance to add strength to the program and change in the way I move.

So for the foreseeable future I will be aiming at 4 short easy run sessions per week of 3 - 5 km. 3 - 4 bike sessions per week with 1 being intervals, 1 being a longer ride and the other 2 will be easy aerobic rides and 3 swim sessions per week with 2 being easy aerobic and 1 being intervals of 100 - 400 meter repeats. My main emphasise will be the 3 gym sessions per week of pure strength work and 6 rehab sessions per week looking at alignment and joint function and muscle balancing.

I am actually excited now. LOOK OUT.

Rehab & Strength training 34 Weeks to go.

Where to start.

Gait analysis. David told me Wednesday last week just how inefficient my run mechanics are. While showing me the video of a quick 60 second effort on a treadmill at 6 min km pace he showed me just how badly my body was working during any run I undertook.

Basically every step I took my right hip collapsed causing the right leg to cross the midline of the body and land awkwardly on the outside of the foot and not allowing the foot to roll through a normal gait pattern on pushing off on the big toe. The left leg which is the side of the hamstring strain was basically overworking trying to keep the party going. with the medial hamstrings and adductors having to basically try to pull my hips back to square every foot strike.

Single Leg Squat

Looking at leg alignment and hips staying square during the squat.

My mid section on the right always feeling tight was overworking to compensate for the fact that my right hip isn’t providing the stability required.

My gym routine is basically similar to a rehab program. Just adding a little more load. Still with the priority given to doing the exercise with good alignment and form.,

Rear Lunge

Looking at the hip alignment. Working on keeping the level of them as close as possible. Notice the right hip is slightly lower. Working on bringing that up.

The Strength program I am doing is my own program that will evolve over time but will combine the rehab work Dave gives me with the exercises I see as the best way to bring up my overall strength, stability, alignment and function over time.

With the three planes of movement being Sagittal, Frontal and Transverse. I will make sure every workout has elements of these in it. The Sagittal plane involves movements like straight up and down and pushing and pulling. So Squats, Deadlifts, Lat pull downs and shoulder presses and the like. Frontal plane is all about the sideways movement. In other words like skipping sideward. The Transverse is all about rotation and anti rotation. Any movement like a reverse wood-chop is a transverse plane exercise. But also any single leg exercise is transverse, because it is an anti rotation exercise. As in doing the above exercise and keeping good alignment is stopping your body from rotation. Thus stability and therefore a transverse plane exercise.

Given how poorly I have been controlling my movement everything I will be doing for a while will be body weight and slow. Trying to forge better movement and re-write the way my body stabilises.

This weeks exercise routine looked like this.

3 sets of Single leg squats as in the top picture. 10 reps each leg.

3 sets of Med Ball Hamstring Curls single leg. 10 reps each leg.

3 sets of Rear Lunges. 10 Reps each leg.

3 Sets Of Single leg Deadlifts No weight. 10 Reps Each leg.

3 sets of Single leg Calf Raises straight leg. 15 Reps each legs.

3 sets of Hip internal and external rotations.. 12 Reps.

3 x 30 seconds Side Plank

3 x 15 seconds Top leg Side Planks

3 x 15 Reps Mountain Climbers

3 x 10 Reps Donkey Kicks.

3 x 10 Reps Each Leg Glute Bridge with straight leg, leg lifts.

I have done this regime twice this week and plan on getting in to it at least once more this week for the main strength section but the rehab is every day.

I have done videos of most of the exercises and how I am trying to keep the quality up. They are all posted to the Total Performance Centre Youtube channel if you want to go have a look at them feel free.

Thanks for reading.

Mick

34 Weeks to go. Plan B!

Half way down the page is the Blog I planned on releasing yesterday.

There is one major flaw with it though.

It is all bullshit.

This week it is anyway. I am not sure what happened this week but the wheels literally fell off. All motivation left me and I was flat out getting out the door to walk the dogs never mind start to bring in structure to my training. I basically said fuck it and stopped even trying to get anything done by about Wednesday. But you know what. I AM OK WITH IT.

I know this was a message that my body was telling me I need more time off and basically to train when I feel like it and concentrate on getting my body right again. Over the weekend I worked a fair bit in at Allez Sport but the start time of 9 am is late enough that in reality I could have done 1 - 2 hours of training Friday, Saturday and Sunday. But I did nothing on any of those days. I also did zilch on Monday. So I had 4 days off any training what so ever. Man I felt like such a lazy slob and a a fake and a fraud. All the things that come along with trying to be honest and transparent about my journey. I ate junk food and drank coke and just basically did nothing except for go to work and go to bed stupidly late each night to make myself so tired that I couldn’t get up and train. A classic Mick self sabotage move.

That’s still ok though as I know I will resume when I am ready. I have still been diligently doing my rehab work each day though which I am super happy about. But the thought of training just made me uneasy.

Well today I went for a 3 km swim and a 5 km run on the treadmill after my rehab and it was nice. There certainly was no 1 km TT in the pool trying to baseline myself. It was all pretty slow with a few slightly harder efforts just to see what would happen.

I will be honest I contemplated releasing the below bullshit. But I couldn’t do it. I think this week is as important to my development as a great training week is. Because I need to listen to my body and know when to say enough is enough. I also need to be honest about each week, to myself and to you. If I am not. I might as well just go write a fiction book and that serves no purpose for me or anyone.

Lets see what happens for the rest of the week. Who knows my mojo may just come flooding back. But I am ok with a staying like this for a while if I have to.

It is ok to feel shit for a bit. It is ok to say fuck it and stay home, watch Netflix and eat junk food. Just don’t wallow and beat your self up about it and feel guilty. Enjoy your time off recharge the mental and physical batteries and when you are ready get back out there and get back at it.

Plan A

Baselining myself.

Last week I did a couple of baseline performance tests. I did a 20 minute power test on the bike and a 1 km TT in the pool. I realise that the 20 minute power test may not be the overall best way to measure FTP or what ever but it is repeatable and I can easily track progress with it with out the need for any equipment other than my trainer and heart rate strap.

I haven’t done a bike interval since the week before Sunshine Coast 70.3 about 4 weeks ago so I was under no illusions that I would be hitting any significant numbers for this assessment. But my riding has been pretty consistent and as I always say to my clients. It doesn’t matter where you start on day 1, because where you start never indicates where you will finish. But I was reasonably happy with the 20 minute average power figures being (insert figures here) watts. If you read the Power meter training bible stating you take 5% of that figure to give you your Functional Threshold Power (FTP). But most coaches that I follow on different podcasts all agree and tend to take 8-10% off that figure. So for this build I will use 10% so ( Insert Figures here) watts - 10% gives me (Insert figures here) watts. Like I said not very impressive but a good place to start.

My 1 km TT in the pool was also a fact finding mission to see where I am at swimming fitness and pace. Again there are plenty of other assessment procedures out there that I could have done but a 1000 meter effort in a 50 meter pool is pretty repeatable pretty much any where I go. My swimming since Sunny Coast 70.3 has been patchy and inconsistent at best. So I was really expecting a train wreck with this one. But I hit ( Insert time here) for the 1 km which surprised me a little. Because the training I have been doing recently has been slow easy efforts with no intensity in them what so ever. So it really goes to show just how effective aerobic training is for maintaining fitness.

So from now on until 6 weeks time or there abouts. Most of y riding will be done in the range of (Insert Figures here) watts, there will be time where it will go over that for sure. But the overarching goal is to keep the power in that zone for the majority of all riding. Once per week I will be doing a VO2 interval set where I will conduct intervals at (insert figures here) watts with periods starting quite short 60 seconds and building over time up to 5 - 8 minutes long.

My swimming efforts will be similar in nature as on the bike with all my basic endurance swimming being done at ( Insert time here) per 100 meters and my shorter intervals will be at around( Insert time here) per 100 meters.

As for my running I have graduated to being allowed to run 5 - 6 km 3 - 4 times a week, but I am not allowed to put any pace in to my runs as yet. So at the moment most of my running is getting done on the treadmill at a nice comfortable pace of 6 min/km. I have been working with a metronome to keep my cadence steady while slightly adjusting the pace on the treadmill. Meaning learning to adjust stride length as pace quickens and slows.

So for this week. My training is getting broken down in to 3 swims. 4 Bike rides. 4 runs.2 Gym sessions and 7 daily Rehab sessions.

The three swims this week will be comprised of 2 long aerobic swims with efforts ranging from 800 - 1500 meters long. The remaining swim session will be an interval session with a long easy warm up some drill work and then 300 meter intervals with a high pace. Followed by an long easy cool down.

The bike sessions will be 2 x 90 - 120 minute rides where I will do basically everything I can to keep the power with in my endurance zones. 1 session is going to be on my stationary trainer and comprise of shorter intervals in the VO2 zone previously mentioned. The final bike ride will be a long ride. I will try to do these with other people but again try to keep as much time as possible in the endurance zones. The exception will be a few hill efforts where I will push a bigger gear up the hill than I normally would and aim at around my FTP for what ever length the hill is.

The 4 runs easy running 2 on the treadmill and the other 2 on gravel all going nice and easy. Making sure I don’t load the hamstring up significantly yet.

I will cover my strength and rehab routines in the midweek blog to keep this one a little shorter.

Until next week team.

Mick

What worked This year and What needs more improvement!

Cairns Ironman was my 5th Ironman. It was my fastest ever Ironman by a significant margin, and I am so proud of what I achieved. The race execution was a marked improvement from previous races but there are still plenty of areas I believe can be lifted. Some things worked much better than previous races and some things fell apart just as in previous Ironman races.

What went better this year?

If you look at purely time perspective I improved across the board.2 minutes in the swim, 19 on the bike and 9 minutes on the run.

Swim

A 4 minute improvement in the swim from the last time I did Cairns was amazing. It equated to an 8% improvement. Especially when it started pretty shakily with me taking 2 steps and going face first in a hole running down the beach to the water. So the take away from the swim was that I really don’t need to improve it much. If I can come out of the water roughly the same time. I will be right up the front of the race in my age group. If I can replicate the time and possibly get a little fitter and get out of the swim in even better shape, that will set me up for the rest of the race. Investing more time in to the swim that I have previously is time poorly spent as the other areas need a bigger improvement, that will make a much bigger difference come race day.

Transition 1

I was 1 minute slower than 2 years ago. So I can see some transition practice in my future. Getting out of my wetsuit quickly and learning how to get in my shoes when they are already on the bike could easily shave of nearly 2 minutes from this years transition. which for a little practice that wont take too much energy. It is a good investment of time to gain some free time with out actually expending any extra energy on the day.

Bike

The biggest improvement I made timewise across the whole day was on the bike. A drop in time from 5:23:58 to 5:04:15. A 19 minute improvement is massive. I was super happy with this improvement. Super happy. But it deserves to be broken down. My average speed jumps from 33. 3 km/h to 35.6 km/h. My average power however dropped from 230 watts normalised power to 220 watts Normalised power. So 19 minutes quicker for less output in an even better outcome than just going faster. Because going faster with less power means you are saving energy.

A 19 minute improvement equates to a 6% improvement. So think Nike Vapour fly’s but 3% more than the super shoes. If I was to aim at another 6% that would take my time to around 4:45:00 to be honest I am not sure that I can improve another 6%. equals a 37.8 km/h. Don’t get me wrong I would love to go that fast and be able to get of the bike and run a marathon. But I am not sure I am capable of going that fast with out severely sacrificing my run. My goals pace will be 4:55:00 which is still a 3% improvement. A 9 minute time improvement but I believe I will be able to get there and still be able to get off the bike and run.

T2.

I was 30 seconds slower than 2 years ago. But this one did involve a toilet break. Again given that next year I don’t need to stop or a toilet break I think I can know about a minute of here. Again a free minute for no energy expenditure. Take that to the bank.

Run

My marathon time of 4:11:00 was 9 minutes quicker than my previous best of 4:20:38 a 3% improvement. A good improvement. Not where I wanted to be. But an improvement none the less. For my to get to my goal time I need another 7% improvement. This is previously mentioned this is the leg that I need to improvement the most. But also believe that I can improve the most. This year at around the 18 km mark of the marathon I was looking good to go faster than a 4:11:00 but by the time I go to the 23 km mark the wheels had well and truly fallen off and I was reduced to walking for likely about 10 - 15 minutes. It was here that my legs felt like just gave up. I also had bad muscular cramping that didn’t subside for nearly 10 minutes.

I turned up this year fitter that any other race I had done previously. I know that for sure. I was confident and relaxed and ready to go on race day. My training for the event was super consistent and this result gives me confidence that further improvements are just around the corner.

I made great strides and made big improvements. But I want more. The next blog will cover what I believe will bring the biggest improvements going forward.

Mick

When your day turns into a Steaming pile of Horse Shit!!

Yep. My second major race for the year was a BUST. In fact I managed to DNF (Did Not Finish) for the first time in my Triathlon life. I strained my hamstring and was unable to even get out of first transition area. I said all the right things after the fact. I tried being philosophical about it and say I am ok and there will always be another race. In fact I said it so many times during the day I almost believed it myself.

Right up until I got home and started unloading mine and Wendy’s bikes from the van and opened up the tail gate of my van whacked my head and proceeded to punch the shit out of the offending tailgate and burst in to tears. Apparently I didn’t have my shit together so much. WOW. What a fraud.

No not really. Just a emotional day in the middle of a pandemic when I had put pressure on myself to go hard and go hard for all those people through out Australia that weren’t able to go more than 5 km from their house never mind get out and race a 70.3 Half Ironman. Silly really, but that’s what was going through my head.

I did a little practice race the week before in Noosa and cramped up, or I thought I was just cramping up in the very same muscle in the run. I pulled up and the problem settled quickly and by the next day I honestly didn’t feel it at all. By Tuesday last week I was back running and didn’t feel it at all. Wednesday and Thursday was going awesome with final keys sessions going better than expected. Right up until my last run off the bike. It was a 6 km run with four five hundred meter race pace effort and a couple of easy minutes easy jog between each one. I got through them and was thinking to myself I am on for this weekend when bang. On my cool down jog home going up a slight incline I felt a nasty little twinge. I stopped and walked up the hill and got to the top the pain stopped so ran carefully down the hill and thought yep just a little cramp. Until I got three hundred meters from home and I was reduced to walking and it hurt like a Muther F#@ker. I’d strained my hamstring.

I did pretty much everything I could do over the next 3 days to try get my body up for the race. But I knew in the back of my heart I was in no shape to do the race. I thought just get through the swim and I will go out on the bike and then see if I can start the run. Instead I felt it pull on the run going in to the water and then hurt it some more coming out of the water and by the time I go to my bike I was in so much pain I couldn’t even get my leg out of my wetsuit.

I packed my shit up and hobbled back to my van and loaded all my useless crap in there and went back out on to the course to cheer everyone else on for the day. I got pretty good at telling the story by the end of the day. I got good at laying out some bullshit saying. It’s all good. there’s always another race. And there will be. But man I wanted to lay out a good race yesterday. I wanted to show myself, just as much as anyone else that the training I have been doing is working and that I am making progress. It was not to be. Not that race anyway.

So 7.45 am this morning I went straight to the Physio and got an assessment and treatment. Turns out that area was likely a ticking time bomb waiting to explode and the recent improved run speed I had found had likely pushed me over the edge and in to injury. It was pretty funny as I know the physio and we actually train on the bike together a little bit and he said to me with a wry smile on his face. My running is actually pretty hard to watch. My retort was it’s even harder to do. But I actually agree with him. I saw a instagram video of me running the weekend before and I was actually embarrassed of how I looked running. Turns out that quite a few of the muscles in my hip and leg aren’t working too well and some are doing most of the work. He said to me that this injury was coming sooner or later, and if it didn’t come now it would have likely come during my next build up. So I guess it’s better now than next year when I am trying to build up for my next Ironman. Make some lemonade out of Lemons I was served.

I have a rehab plan and I have a strength plan and I have a timeline to work to. So now its time to have a couple of easy weeks to give the body and brain a bit of a reset, and concentrate of the rehab plan and get the areas involved turned on and functioning a little better then start training again for my next race in 10 weeks time.

I suppose if I take a 10,000 meter view. This is my first injury that will actually stop me running since I tore my plantar fascia a bit over 2 years ago. So I have done pretty well considering how much running I have done and the how my body has been functioning. I am hoping with this rehab I will be able to make myself more resilient and even less injury prone. I am willing to learn more , willing to listen and I am willing to do the work.

You never know. Maybe it wont be quite so hard to watch me running.

Mick OUT.