Mark Snell . com

Knee – 7 weeks post Op

Support me by supporting Beyond BlueIt would be safe to say that my knee has now healed to the best it is going to get. There is less shock absorbing material between the bones and I just have to live with that. I’ve been given some extra hoops to jump through by the Sports Physio, Ross, from Freedom Sports Medicine, so I’m keeping up the Bulgarian Lunges, added in some Pistol Squats and a bunch of Spin bike work. It’s all about building the strength back up in the Quadriceps and Hamstrings to give the knee the support that it needs.

My goal now is to complete a spin class on the 1st of April and then see Ross again on the 3rd where he will put me through a series of tests and hopefully give me the all-clear to start running again.

From then I’ll have just a little less than 17 week to prepare me for my first 1/2 Marathon on July 30. I’m supporting Beyond Blue, and I’d love if you helped me by supporting them:

Thank you for your support


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Knee – 3 weeks post op

Before the stitches came out

Three weeks on and I’ve done hundreds of exercises, seen the Physio twice, seen the surgeon once and had the stitches taken out. Basically it should be as good as it will get now, I can do pretty much anything except run/impact, and I’ll be able to that again in another 3 weeks.

I’m really happy with how it’s all gone, I’m doing a bunch of specific exercises in the gym (mainly Bulgarian Lunges) and trying to get my hamstrings and quadriceps back into shape.


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Knee Surgery Success

Knee Surgery was done on Feb 3 and was a complete success. The surgeon did come in and talk to me afterward, but I’m not really sure what he said, but he did leave me with some pictures to look at.

Photos taken by the surgeon through the Arthroscope

This is what it looked like with the ice packs when I woke up

Under the ice pack before they put tubigrip on.

The good news is that I’m not in any pain.

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Knee surgery booked

This picture is from the MRI of my knee, showing the actual tear.

Because there is no blood flow to the meniscus (but lots of nerves!) it won’t heal (but lots of hurt), so they slice away the rough bits and leave it nice and smooth. I’ll have a bit less shock absorption on that side but otherwise it will be fine. It’s done via keyhole and I’ll walk in and walk out the day of surgery with no crutches required. Rest over the weekend and back to work on Monday.

Surgery in 2 weeks on the 3rd of February at Epworth Hospital in Richmond. I’ll take advice from the surgeon when I see him on the 20th of February and work with Ross from Freedom Sports Medicine for rehab. Likely 6-8 weeks off running, probably lots of bike and swimming.


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Knee news

Not my knee, but mine looks a bit like this, with a smaller tear

I’ve been having some issues with my right knee for about the last 3 weeks, and was finally able to get in and see the physio last week. Ross agreed that it wasn’t good and sent me off for an MRI. It turns out that I have a small tear in the cartilage, causing pain when I pivot right or apply any sideways movement on the lower leg.

I’m living with it ok, and will be seeing a surgeon on the 20th Jan. He will probably just want to go in and clean it up a bit, but it’s a pretty simple operation.

I’m not having a lot of luck with cartilage at the moment, after 2 bouts of cauliflower ear. 

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Sandy Point 10Km

2015-08-23 08.29.36After completing the Run Melbourne 10Km in July, I set some new goals, including running the Sandy Point 10Km in under 1 hour.

Last Sunday I achieved that goal, with a finish time of 59:30.5!

Sandy Point 2015 - 3205 certificateIt’s amazing what a healthy body can do, especially as I only took up running 3 short months ago.

I’m so loving the new me I’m creating.

I was told by one of my trainers the other day that some work on my running technique we can shave another 5 minutes off that time, and I believe it. At the moment I’m just putting one foot in front of the other, so it’s time to develop some technique to get things moving better and at the same time reduce the already short recovery time as well as the chance for injury.

My next goal is to get my Parkrun time down under 25 minutes for 5Km. My PB at the moment is 27:12, and that nearly killed me (the headache took 3 days to go away completely).


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LSED: 70.3

Reading Multisport Magazine (Vic) I kept seeing a reference to 70.3 in relation to triathlons, but couldn’t work out what it stood for.

Google helped me with a Wikipedia link to Ironman 70.3

The “70.3” refers to the total distance in miles (113.0 km) covered in the race, consisting of a 1.2-mile (1.9 km) swim, a 56-mile (90 km) bike ride, and a 13.1-mile (21.1 km) run. Each distance of the swim, bike, and run segments is half the distance of that segment in an Ironman triathlon.
It’s half an Ironman.

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Run Melbourne

Run MelbourneToday I ran my first ever 10Km run! I finished in 1:08:11.1.

I had 3 goals going in, the settle for goal was 70 mins, the push goal was 65 minutes and the BHAG was 60 minutes.

Everything went mostly to plan, except that I used up almost all of my phone battery on the train on the way in clearing out my massively overweight inboxes. I was in the process of taking the pre-race selfie when the phone turned off. So I ran with no music/podcasts, no idea of my time/speed and only the flags on the side of the road to tell me how far I’d come.

In other words, I had nothing but my thoughts to run with and no idea of how fast I was going. I paced myself pretty well though, only slowing to a walk twice for a drink. I managed to find a couple of people (one of whom was about 7′ tall) that was running at a good pace for me, so I kept him as my guide most of the way (I think I passed him about 7Km in)

Run Melbourne Certificate2About 1.5Km in my left Achilles started to niggle but it never did any more than niggle all the way. After about 8Km the knees were starting to get a bit tight, but I pushed through that okay too.

Overall, really happy, and cant wait for the next one. Maybe a half marathon….

oh and if you haven’t donated, there is still time:

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Open Letter to the Universe

Dear readers from around the world,

There are a couple of things I’d love you to do below, but first a bit of my story:
Last year I turned 42. A landmark age for anyone who has ever read the Hitchhiker’s Guide to the Galaxy. But also a time for a bit of contemplation of the meaning of life. So, I was 42.  I was overweight @ 103Kg (though at 6’3″ (188cm) I carried it fairly well)  depressed, exhausted, grumpy and living in a kind of mental fog. Not a great place to be, but when you get there slowly over many years, you kinda don’t notice it.
12 months ago my wife Bernie reconnected with an old school friend Nic who introduced us to some products from a company called Isagenix. ( Bernie jumped on as she was desperate to lose some weight, I tried them to support her and quietly to prove they couldn’t really work. I went through a few really tough days giving up coffee before I started, but after 4 days on the program I could feel a difference. After 30 days I’d released 10kg but also lost a stunning 10cm off my waist. That’s not the best of it though, I now have clarity of thought like I haven’t had in 20 years and more energy than I’ve had since I was in my early 20’s


BUT, this isn’t an ad for isagenix (or at least not completely) but there are a couple of things I’d love you to do.
2015-06-17 06.51.56With all this new found energy I had to burn it off somehow, so I’ve joined a gym where I’m working out 3-5 times a week and also joined parkrun where I do a timed 5km double lap of the local Lillydale Lake on a Saturday morning. Since doing that I’ve been able to chip 12 minutes off my personal best time from 40 to 28 minutes for 5km. To double up on that, this Sunday I’m competing in Run Melbourne, a 10km run along the Yarra River from the Arts Centre to near Fed Square.
Here’s one thing I’d love you to do: I’m supporting beyondblue as my charity, and I’d love you to sponsor my run and support this awesome charity helping those with depression.
I’d also love you to like our Facebook page where we share a collection of inspiration, motivation, recipes, results and a bit of fun, all relating to making a better you.
Thirdly have a look at our website at and join our mailing list if you like what you see.
Lastly, if you like the idea of what you have heard here, want some more information, or want to get in contact, email me your phone number, email address, Facebook details or the latitude and longitude where I can send a carrier pigeon and I’ll be in contact.
Whatever you do, make today a fabulous day!
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