Rocktape catches up with GB middle/long distance runner, Jonny Mellor

Rocktape catches up with GB middle/long distance runner, Jonny Mellor

Please describe a typical week’s training? A typical week’s training usually involves 2 or 3 sessions per day, dependant on the time of the year and how close it is to any competitions.  Between sessions I am currently studying for my Personal Training qualifications. Sunday is long run day, which is normally between 13 and 20 miles.  I follow this with a swim session in the evening. Mondays are normally a double run day, with steady mileage, and then a gym session of basic strength and conditioning work to target some of my weaknesses and other key areas for runners such as the glutes and hips. Tuesdays are session days, which can target tempo, hills or track work depending on the time of year.  I supplement my hard session with an easy morning run, or an evening recovery run if I train in the morning. Wednesdays are again steady running days with gym and swim sessions. Thursdays vary through the year, but during the current base-building phase they consist of a medium to long run. Fridays used to be an easy day, but I’m adding some quality running to give me an extra day of recovery following Tuesday and an extra day before the Sunday long run.  Again, I will supplement the workout with an easy recovery or morning run. Saturdays have now become my recovery day and I find it important to listen to my body on this day to ensure I recover properly from the week’s training as it is a vital part of my programme.  I normally run anywhere between 5 and 10 miles. I won’t...
Customer Thank You

Customer Thank You

We received this wonderful email from a happy customer recently. Thank You Megan! To The ROCKTAPE Team I just wanted to drop you a quick line to say thank you for your wonderful kinesiology tape! In April 2012 I had my 3rd knee operation and was told it was unlikely I would be able to run distance again. This happened mid way through me training for my first marathon, which would have been at the time of me recovering from surgery as it happened. During the recovery process I was recommended ROCKTAPE kinesiology tape by my physio. The collective operations mean that I have minimal cartilage on the back of my knee cap and so the grinding motion of most sports risk the knee cap flaking, which has happened in the past. I was shown how to apply the tape to raise the knee cap slightly to prevent this happening and, with the help of the tape, have completed 2 half marathons, my first and second marathon (London and Edinburgh) and my first ever ultra marathon since February 2013; raising nearly £5000 for charity in the process. I had a whole roll of ROCKTAPE with me for the ultra and used it for any pain or injury incurred, it was an ongoing joke that I looked like I was re-building myself! I truly believe that my knee would not hold up without the kinesiology tape, it hurt during a 4 mile run without it, yet 169 miles passed with not even a twinge in my knee. I have booked 2 more ultras since completing the first, a 50 mile...
Lani Belcher Interview

Lani Belcher Interview

This week we talk to ex Under-23 European Champion and current GB kayaker, Lani Belcher. Please describe a typical week’s training? We’ve just changed our routine from 6 days on and then 1 day off, to 12 on, 2 off.  The change has also seen the number of daily sessions go from three to two, but both sessions are absolutely max intensity, so we need the hours in between to recover.  In a 6 day period, we’d have 4 morning paddles and 2 morning run sessions, with afternoons alternating between upper and lower body strength sessions, usually in the gym.  We’ll do yoga once each week around midday, otherwise the time spent between morning and afternoon sessions is used for serious recovery efforts. Winter training involves more endurance work. What is your favourite training activity? As I come from a marathon background, I love the endurance sessions (2km) where you can ride the wash of the paddler in front until it’s your turn to do the work.  They are shattering efforts, but enjoyable. What is you least favourite training activity? We do ‘split 500m’ sessions that are a real nightmare.  200m max effort, 100m recovery, repeated once before a final 100m burst.  They really build up lactic acid and hurt a lot.  The 300m sessions are even worse and are almost guaranteed to make us vomit. What is the single most important or effective part of your training? Technique, because without it all the power in the world will get you nowhere.  We practice drills that reinforce the vital connection between upper and lower body.  It’s a common misconception...
Briggs on board!

Briggs on board!

ROCKTAPE are proud to have the World’s fittest woman, Samantha Briggs, as the newest member of our team of Rockstars. Sam earned the title of ‘Fittest Female on Earth 2013’ when winning the CrossFit Games in San Diego this summer, beating athletes from around the world. Head coach and partner at Train Manchester, Sam has a background in duathlon and was also a UK indoor rowing champion. We look forward to supporting her to further success in the near future. Watch this space for the chance to win a 1hr personal training session with Sam at Train Manchester (if you think you’re up to...
Emily Sarsfield Interview

Emily Sarsfield Interview

Emily Sarsfield is Britain’s No1 Ski Cross racer, the first British woman to win a Skiing Europa Cup race and one of our best chances for a medal at the Sochi 2014 Winter Olympics. Emily started using Rocktape in 2009 when recovering from a serious knee injury. Now back to full health, she talks us through her current training regime. Talk us through a typical week’s training? Pre-season started in September, so I am travelling back and forth between the mountains and the UK every 10 days. The heavy weights sessions have died down a little and we are now focused on power, quick movement and plyometric based training. I’m still training 5 days a week, with 3 weights/power sessions, 4 core sessions (a really important thing in skiing and especially ski cross where we are often off balance) and 4 interval sessions, along with a Pilates and yoga session too to keep everything supple and strong inside to out. An average day right now would be a 6am start for some mobility exercises, getting on the skis from 7:30am and doing jumps, technical training and riding ski cross tracks until lunch. After a refuel there’ll be a quick nap and lactate recovery to prevent ‘heavy’ legs the next morning (usually a spin session or ice bath, but my favourite method at the moment involves Fire Fly recovery bands that I place on my legs). The afternoon will finish with a core or weights session. Being a skier definitely isn’t all powder skiing and après ski! What is your favourite training activity? This will sound odd to anyone who...

Enjoy this blog? Please spread the word!