It has been a busy few weeks with events and back on Sunday 13 October was the Melbourne Marathon and the first round of the SEQ Trail Running Series. Fortius Running Club was represented well at both events. melbourne marathonIn the Marathon we had Atul Aroa finish in 03:22:08 NET time and was 153rd in the M35-39 age category Joe Garbellini finish in 03:37:29 NET time and was 112nd in the M50-54 age category Rick Larkin finish in 03:49:54 NET time and was 238th in the M45-49 age category It looks like Atul ran so fast he lost his shoes too In the Half Marathon we had Todd McLennan finish in 01:42:46 NET time and was 45th in the M50-54 age category Nice work gentlemen! SEQ Trail Running series - enoGgera Long Course
Mike Garrett finished in 1:13:02 and was 24th in the M30-39 age category Fatima Castillo finished in 1:52:25 and was 44th in the F40-49 age category Short Course John Carran finished in 53:46 and was 14th in the M50-59 age category Erin Burns finished in 1:00:19 and was 16th in the F30-39 age category Jo Fack finished in 1:02:17 and was 29th in the F40-49 age category Well done team and thanks for putting in Fortius Running Club as your team to help us earn valuable club points.
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Some great tips here from our partner BL Physio
Getting enough quality rest and sleep is important in so many ways as we all know, yet we always seem to run short! Life is busy, the to-do lists are long, there’s not enough hours in the day. Sounds familiar? But setting aside time to wind down and prioritising this will benefit us in the long run. There is research showing that lack of sleep is a contributing factor in a range of health conditions. Also, the repair and recovery of our body happens when we sleep! Here’s 5 tips from me for winding down and ensuring good quality rest and recovery:
Enjoy! Physio Anna 😊 Well that's done, another Sunshine Coast Marathon weekend done and dusted. The Sunny coast certainly lived up to its name and put on a fantastic weekend of weather for us. Well done to all those athletes who competed and to those who scored a sneaky PB. Full results can be found below. Our next club event is fast approaching on the 25th of August @ The Bridge to Brisbane. Don't forget to enter HERE and join the Fortius Running Club team. Don't forget to tag your training photos #fortiusrunningclub and be featured in our club newsletter. Regards and happy running. We had a small but dedicated crew that tackled the 2019 version of the Jetty 2 Jetty at Redcliffe.
Full results can be found over at our website using the button below. Our next club event is fast approaching on the 25th of August @ The Bridge to Brisbane. Don't forget to enter HERE and join the Fortius Running Club team. Don't forget to tag your training photos #fortiusrunningclub and be featured in our club newsletter. Regards and happy running. Well that's done, another Gold Coast Marathon weekend done and dusted. Most would say that quite possibly was the wildest weather we have had for a Gold Coast Marathon weekend for a very long time or for as long as I can remember anyway.
Well done to all those athletes who ran at the various events over the weekend and especially those who ran PB's or course PB's despite the conditions. It really shows training in all conditions can really prepare you for race day. A massive thank you to Paul from BL Physio for the post race massages and physio support. I'm sure everyone enjoyed their massages even though their faces perhaps didn't show it. Full results can be found by clicking "Read More" below Anna from BL Physio talks all things ankle strength & stability, thanks Anna I think all of us should work on ankle strength! It is so common that we stop doing the exercises once pain has resolved, but I hope I can inspire to keep going with this useful program that I have put together, as it really does make the difference in preventing injury and to get us back to full function for both sports and life. Ankle stability and strength is important for everyone, just as much for runners as for other athletes, and for those who don’t exercise regularly. If we have good strength and stability of the ankle, we are less likely to roll our ankles with something simple like stepping on uneven ground or down a kerb. As we get older, it is really important to have that stability, to prevent a fall and more serious injuries. For athletes and anyone else who has had an ankle sprain, the rehab of the ankle is essential. If we don’t follow it through, we are at high risk of long term lack of stability in that ankle and prone to re-injury. For those who have not had an ankle injury, these exercises are great as a preventative program, as most of us could improve our ankle strength and therefore hopefully avoid future injury. If you have had a recent or past ankle injury and still have pain, it is important that you get your injury checked with your physio before you start a program, as they will decide at what level you should start. The advanced exercises (hopping) should not be completed until the late stages of rehab, when you are completely pain-free and have worked on the basic strength and balance first. Strength Calf raises: Start with double leg calf raises, go as high as you can control, which may be half range, then build from there. The important thing is to really use your calf muscles and to go slow, squeeze your calves through the movement, and hold for 10 seconds at the top, then lower slowly. Start with 3 sets of 10 repetitions, with 10 second holds. Build to 12-15 repetitions. Increase range as you improve. Progress to single leg calf raises, starting out holding the wall gently for balance if you need. Focus on really using your calf and go slow! You want your knee unlocked (a tiny knee bend). Build up to 3 sets of 10 with 5 second hold at the top. Isometric inversion and eversion: Strengthening the muscles on the inside and outside of the ankle is crucial to prevent ankle injuries and after we have had one. Isometric exercises means squeezing a muscle without moving it through range. For inversion, sit with a ball (not too soft so you squash it) between your feet, and push inwards to activate the muscles on the inside of your shin. Hold 20 seconds. For eversion, put the ball to a wall and place one foot against it, push in to the ball and hold, activating the muscles on the outside of the shin. Hold 20 seconds. 10 repetitions of 20 second holds is a great start Balance Start doing these exercises on the floor, it can be challenging enough! When you have mastered that, it is time for a soft surface. You can use a folded exercise mat, a half dome fit ball or a wobble board if you have access to one. Single leg stance: When you first start you may need to hold a wall very lightly, that's ok! Pick a spot in the room to focus your vision on! Keep a soft knee with a tiny bend. Aim for 10 sets of 30 seconds. Single leg standing with opposite leg movements: When you can do 30 seconds single leg standing without holding on, progress to moving the other leg in the air: in front, behind, up and to the side. Aim for 20 leg movements (forward, back, up, side and repeat), then swap sides. Arabesque: This exercise is not only good for ankle stability, but for knee control, glute and core strength as well! Stand on one leg with knee slightly bent. Slowly lean forward to extend opposite leg and arm in the air, without dropping your hip to the side. Draw your deep core gently in towards your spine and look ahead. Start with 5 sets of 10 second holds on each side. Dynamic balance (advanced) Hops to soft surface: Use a folded exercise mat. Stand about 20 cm from the mat with knees softly bent, hop with both feet onto the mat, focusing on a controlled landing with bent knees. Then hop backwards of the mat to land where you started. Re-set and hop onto the mat again. Start with 3 sets of 10 hops Sideways hops: Stand on an exercise mat on one leg, hop sideways to land on the other side of the mat. Control the landing by landing on a soft slightly bent knee. Then hop back to the other side. If the distance is too far, make it as small as you need to be able to land controlled without losing balance. Go slow! Aim to land on the same spot with each hop. 3 sets of 10 hops on each leg is a good start, remember it has to be pain-free! Thanks Anna! 👍
Some really helpful exercises there. If you want to print these exercise you can download them here: BL Physio Ankle Rehab Wow what a weekend! Was great to see so many out on course and some real fast times at the Runaway Noosa Marathon Weekend. Special mention to Robyn Innes who won her age category in a time of 3:00:19 in the 31.6km event and Ana Santos who ran to 3rd place in her age category in a time of 1:43:10 in the half marathon. A big high five to Sophie Kennedy & Mike Garrett too who ran themselves to big PB's. Full results are below, and photos from the event can be found on our Facebook page HERE. Don't forget to tag your photos #fortiusrunningclub and be featured in our club newsletter. The next Club race is at the Brisbane Marathon this weekend. You can enter HERE and make sure you select Fortius Running Club for a 10% discount on your entry Regards and happy running. Simon (a.k.a. Captain Fortius) President Fortius Running Club |
AuthorFortius Running Club is a volunteer run, not-for-profit organisation that offers a supportive and social environment for members to train, prepare and enjoy participation in road and trail running events across Queensland and overseas. Archives
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