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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
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
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
2007 World 24 hour championships-the chair next to the bottles-my working area
I recently attended an international long distance event where there were hundreds of runners-
other 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
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."
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."
'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
• Affordability
• Lack of information
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
With information
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
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 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
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
• Needs only basic understanding of what you are doing and why
• Simplicity-easy to understand
• Predictability-By not changing information fed into the brain all responses become
automatic
Light Manual Muscle Relaxation the tested trusted oil free alternative
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
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
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!
PubMed Manual massage and recovery of muscle function following exercise: a literature review.
The mechanisms of massage and effects on performance, muscle recovery and injury prevention.
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.
http://www.aching-legs-
relief.com/index.html/ultra_marathon_recovery.html