2012 Ironman World Championships in Kona, Hawaii is in the Books!

It was a hot sultry day in Kona, Hawaii when over 2000 triathletes raced into the record books yesterday. The day held many stories and we will highlight a few local ones and follow the Iron Nun. A great day was had by Dr Ron Tribendis from Frisco. Dr Tribendis is my friend, coach and favorite go to chiropractor. He finished well in 9:52:48. Della Irby from Copell had a great day on a hot and hilly course and finished in 12:11:36. And Laurie Lukanich from Grapevine finished her first trip to the World Championships in 13:57:41. Great job! Janet Dixon, CPed, got the lucky duty to be sherpa extrodinare for the day! Jealous! Proud of all of my peeps! Kona is an extremely hard course and did I mention it was a hot day? Unfortunately, Sister Madonna Buder at 82 years young had to drop out on the bike after a little over 8 hours in. Her toughness and perseverance is an inspiration to all! I figure the only way I will ever personally get to race in Kona is to qualify in the over 70 year old category or the lottery! All the athletes should be proud just to get to Kona and amazed at the awesome finishes! The season is now officially over.....What's on the horizon for next year? Hmmmm.....stay tuned!

The Swim It! Saving Lives in Open Water Swimming

The Road to Ironman Mont-Tremblant Goes Through New Orleans

The road to Ironman Mont-Tremblant went through New Orleans this weekend. As many of you know, that follow this blog, Janet decided to go to Galveston and I chose New Orleans for our early season half Ironman. I chose New Orleans because last year in Galveston, I had a really hard time staying upright while biking into a 30 mph head wind. I thought New Orleans would have better weather! God has a sense of humor!

New Orleans Ironman 70.3 was in a word - windy! Crazy, insane windy!! It was also only 67.1! The wind caused the race director, Bill Burke, to have to cancel the swim for the second year in a row. I actually felt bad for the guy since so many people were so upset, but when we got down to the water on Sunday morning, it was obvious that drowning was a risk given the 5 foot and higher waves!

We actually did a run-bike-run triathlon, which was much better than what they did at the Poconos 70.3 last year. At that race, after cancelling the swim, they attempted a time trial start of the bikes starting participants 3 seconds apart. This sounds good in theory, but the roads were very wet and there were crashes all over the place! In New Orleans, they were creative and wanted to keep the relay teams intact, so they made us run 2 miles to start then ride 52 miles (shortened due to road closures) and then run 13.1 miles to finish.

I met my friend Linda, from Arizona, in New Orleans and she was pretty anxious to do her first 70.3. She is attempting Ironman Arizona in November, so she needed a warm up race as well. I made a pact that I would never race without Janet again! Every time I go to a race without Janet, the weather sucks!

The best part of my race was the beginning of the 2 mile run. They started us in pair about 2 seconds apart and I was in the 5^th wave (40 and older women). This wave included all the “old” ladies. I started near the back of the wave and was just completing the first mile when I came upon a woman with an “81” on her calf.  I glanced at her and then realized it was the “Iron Nun”! Sister Madonna Buder is a Catholic nun who has completed over 400 triathlons and is an inspiration to all at The Ironman World Championships every year! (If you haven't read her book, it will inspire you!) I said, “Good Morning Sister!”, just to make sure it was her and then had a short conversation running along with her.  Such a positive person and it was a thrill to meet her. She is still running strong and should be an inspiration to all of us to keep moving! I told her I only hope I am still competing in 40 years!

After the short run to warm up, we jumped on our bikes to brave the wind. Crazy, insane and, at times, dangerous wind! I was trying to maintain 19-20 mph but no such luck. I worked very hard to keep 17.8 mph average into a 25mph+ head wind! It seemed like the wind was in your face no matter what direction you were going in! There were only 4 hills on the entire course, (Louisiana hills also known as overpasses ha ha) and at the top of one of them, a gust practically threw me off my bike. The bike actually felt like it went airborne for a second! I finished the bike in one piece and was happy to start running.

Then someone turned up the heat! The run was a double loop with awesome crowd support and plenty of aid stations! Thankfully lots of water and wet sponges since it was so hot! Very flat with a few small hills but overall a nice rolling course.  The casts of characters were out, just like most races. We had 3 Spidermans, guys in jester suits, and my favorite….guys running in their wetsuits with goggles and all, probably protesting the no swim!

I was happy to wave to Sister Madonna on the run and shamefully happy she was on the other side of the road about 5 miles behind me (who wants to get beaten by an 81 year old!!). I finished strong and with a smile. Legs of jelly from pushing hard on the bike made for a slow run, but overall a good day! No pesky plantar fasciitis showed up, so I think I have cured myself with EPAT finally! I have some work to do before I am ready to tackle the mountains in Quebec, but I earned my post-race beer today! Linda finished not so far behind me with a big smile!

Next up….Buffalo Springs 70.3….

Is it OK to Race White Rock Marathon Two Weeks After Ironman Arizona?

Yesterday, in my Grapevine, Texas office, I had a patient who asked me this very question. He raced Ironman Arizona, which was November 20th and wanted to know if I thought it was OK for him to "jump in and run with a friend" the White Rock Marathon? Really? When I started laughing, he then asked if I thought perhaps a relay leg was OK?

So, after I composed myself I said, "It depends....." So I thought I would give a better, more scientific answer than "Are You Nuts?"

What he really was asking is: How long does it take to recover from a marathon? How long does it take to recover from an Ironman triathlon? How much racing is bad for my body? These are all good questions posed in my office on a regular basis. The problem is that the answer is always, "It depends". Everyone recovers at a different rate. Age, experience and current fitness level are large variables in the equation. I know a marathon runner in town who ran 100 marathons in a less than 10 years; and of course, we have all heard of Dane Rauschenberg who ran 52 marathons in one year for charity and then wrote a book about it! The flip side is that I know runners who can only do one marathon a year without getting hurt and most triathletes only train for one Ironman a year. So what is the magic formula? How much is too much? I think the first thing to think about is what is your goal? If you are just talking about finishing the marathons and not really having a time crunch, then feel free to do up to six a year but realize that having more than two quality runs in a year is very difficult. The Ironman distance should not be attempted more than 2 or 3 times a year regardless of time goals! Now, for those of us who are addicted to the watch, "racing" a marathon is something that should not be done more than twice a year. "Racing" an Ironman triathlon should only be attempted one a year.

Why is this true? Well, simple math. It takes a minimum of 4 months to train effectively for a marathon and 6 months for an Ironman. Then you need at least one day for every mile you ran and three to five days for every hour your triathlon took. That means a month of recovery before you start to train again after a marathon and at least 6 weeks after a 12 hour Ironman. Last time I checked, there were only 12 months in a year; hence, the common recommendation of racing no more than 2 quality marathons or one quality Ironman triathlon a year.
Why do some people recover faster? Age. My feeling is that youth is wasted on the young. I remember being able to run a marathon and get up and go to work the next day. Now I have to take at least one day off and often take two! Experience does help. Your body has been there before, so it knows it will live. Veterans often have a post-race routine down that helps them recover. (Often this includes the anesthesia known as beer!) If your fitness level is high and your nutritional status is good, you will recover faster.

What can you do to hasten recovery? Walk a cool down after the race. Do not sit down immediately even though your legs are begging you to! Take a 15 to 20 minute walk and stretch gently. An ice bath is best, but very few people I know are that tough. A cool bath followed by stretching before you go to bed is helpful. A large amount of carbohydrates and water also helps. Hence the beer phenomenon! A massage a few days after the race will help you recover. More than anything, do not start training again until you are fully recovered. Many injuries occur due to too much, too soon, too fast and too fatigued syndrome!

So how much is too much? Again, the answer is always, "It depends." Listen to your body. Really listen and stop being stubborn or stupid! If you start training and you are exhausted, you are doing too much. If you are spending too much time in my office and less on your bike, you are doing too much. The answer is really simple stupid. Listen to your body and it will tell you how much is too much.

Bottom line: Let your body fully recover from your races and quality times will be recorded. Race only one to two marathons or one Ironman triathlon a year. As for other distances, keep in mind that you need one day for every mile of a running race and at least 3 days for every hour you raced in triathlon. Anything shorter, you better take off your watch and go for the finish instead of the time and prepare yourself to spend some quality time with your local sports medicine physician!

Run Happy! And Recover Well! See You at White Rock!

Thoughts on the Eve of Ironman Texas

I'm leaving with Janet in the morning to drive down to outside of Houston, Texas, to check in for our first Ironman. The Inaugural Texas Ironman. Six months ago I felt like I had all the time in the world to train for this event. Three months ago it felt like time was standing still and it would never come. Last week I started freaking out that I hadn't done enough training and I may perish on the streets of The Woodlands, TX. Wow! The journey really is the destination. No matter what happens this Saturday morning, I know that Janet and I have grown as athletes, bonded as deeper friends, pushed our personal barriers past even our own imagination and really enjoyed all the miles we have covered together and apart over the last few months.

My thoughts turn to 30+ years of distance running and all the marathons I have done in the last 12 years; and I realize that they have prepared me for the race ahead by allowing me a glance into the depth of my soul. Let's face it, the race really happens in your head. It is a constant battle between the urge to stop so your pain goes away and the mental push to keep going because pain is temporary and the finish line is forever!

Good Luck to everyone who is racing this weekend. I will leave you with two thoughts and a short prayer:

Two Great Quotes for Endurance Athletes:

The race is not only to the swift, but to those that keep on running....Anonymous

Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through the obstruction.... William James

The Triathlete’s Prayer

Oh God, you have taught us to compete with perseverance the race that is set before us.

Give me good courage to run this race to the finish.

Be with me when I am in the water and on the land, so that I may feel your presence in all things

In wind and in weather, in the beauty and the magnificence of nature in the passing scene and in the health and rigor of my body straining to meet this challenge.

May I compete in this race in a way that brings honor to You, myself and those with whom I compete.

When I finish the race, may I do so humbly and should I not finish may I accept it with equal grace knowing that I have done my best.

Thank you Lord for giving me the courage to tri.

Amen.

Triathlon Tips For Newbies!

The triathlon bug has now taken over at the FAANT office. Janet and I have been training for the Inaugural Texas Ironman on May 21st for the last 6 months and Janet has done a great job of blogging about our adventures. (click here to read her blog) The women in our office have now been inspired to “tri” their first triathlon. Grapevine recreation is having a sprint triathlon on June 4th right here in town, so many of the ladies have signed up! Even more are taking the role of Sherpa or cheerleaders to encourage their co-workers. I am so excited to see the enthusiasm for the sport. So here are a few tips for getting ready for your first tri!

Have a Plan. It’s not like you just wake up one morning and decide you want to do a triathlon. Or maybe you did and then realized you have no idea how to get ready for one! There are lots of on-line plans and relatively inexpensive coaching available. Having a plan is like having a recipe for success. Make a plan and stick to it!

Be Consistent. If you have ever jumped into a race very undertrained, the experience is not pleasant. You want your first triathlon to be an uplifting experience, not a painful blur. Stick to your training plan and be consistent with your workouts. After the first three weeks it gets a lot easier!

Review the Course. Knowing the course is very helpful in getting through rough spots in the race. You can anticipate the harder spots and know that the finish in near. Also, occasionally the course is not well marked and you can go awry. Knowing the course ahead of time is always a bonus if the going gets rough.

Watch Your Nutrition. Training for your first race is not the time to try a new diet or new foods. Consistent and normal good eating habits will ensure a stable stomach during the race. You don’t want to spend half the day in the porta-potty!

Sleep is Important. Training is taxing on the body and the mind. Getting plenty of rest will help your body recharge and be ready for the race. The sleep you get two nights before is more important than the night before, so if you have pre-race jitters and don’t sleep well….no fear if you have adequate rest in the weeks before.

Pack the Night Before. And use a List! I always set out my transition and all my gear the night before. The morning of the race is always full of chaos and usually starts a 5am, so packing your bag the night before using a checklist will ensure you have necessary tools like goggles and sunglasses!

Visualize Success. Get a mental image of yourself not only crossing the finish line, but being happy with your finish. Your body tends to follow your mind.

Pace Yourself. Many newbies go out way too fast on the swim or start to hammer the bike, only to find themselves walking the run. Pace yourself. The first one is about finishing standing up!

Don’t Freak Out! Janet can tell stories about panicking on the swim. I can tell stories about crashing on the bike. Neither one of us has ever had a flat tire in a race, but we’ve seen enough of them! Relax. Things happen. Your goggles can fall off, you can crash your bike, and you can forget to put sock on with your running shoes.

Relax and Execute Your Race. We have all had stuff happen that didn’t fall into our “perfect race” plan. Go to plan “B”!

Have Fun. Don’t be so serious about the challenge that you don’t enjoy the day. I remember finishing my first sprint triathlon after years of marathon running and feeling. “Wow! That was fun!” Let’s face it, most of us won’t win our first time out, so our reward is the sense of accomplishment (and the beer at the finish!)

Hopefully these tips will help any newbies and all the staff in my office who are training for their first tri! You will get addicted! Triathlon gets in your blood and you will be hooked!

Six Simple Exercise For Stronger Strides!

Are you thinking about embracing minimlaism or barefoot running? These can be good adjunctive training exercises to make you stronger, fitter and faster! All in is not the way to go. I feel a better approach to minimalism is to realize that your feet are weak in their current state and you need to add a foot and leg strengthening program to your current regimen. A strong core is imperative for good, efficient running form. The stronger the core, the longer you can hold good posture as you run down the road in search of your zen.

Here are six simple exercises to stronger strides

Here are six simple exercises you can do daily to improve your intrinsic foot strength. I recommend you walk around your house barefoot for five minutes to warm up your feet. Then really warm up your foot muscles by pretending your big toe is a marker and writing the alphabet with your foot. Do this twice. Now you are ready to begin strengthening your feet.

1. Towel crunches. Your foot has tiny intrinsic muscles that stabilize your toes called the interossei and lumbricals. A great way to strengthen them is to put your foot on a towel and crunch your toes. Do this ten times, then take a 30 second break and repeat to complete three sets of ten. When you get good at this, replace the towel with a pen or marker and grab it with your toes.

2. Heel walking. Heel striking is what we are avoiding, but heel walking is a great way to strengthen your anterior lower leg muscles (muscles in your shin). Roll back on your heels and walk forward balancing yourself on your heels for about 30 seconds, then take a 30 second break and repeat two more times.

3. Deep squats on your forefoot. Roll up onto your forefoot then squat down into an almost sitting position, trying to keep your balance and avoid shifting back onto your heels. Hold this pose for 30 seconds then stand up for 10 seconds and repeat 5 more times. When you get good at this, try holding a weighted bar at you shoulder level and then squat.

4. Inner foot strengthening with a resistance band. (This targets the medial muscles; the posterior tibial muscle and abductor hallucis) Tie the resistance band on a chair leg then use your medial muscles to pull the band toward the center of your body. Other option is to hook the band around your foot, then use the other foot to stabilize it. Pull your foot toward the midline of your body. Hold for 10 seconds then relax for 10 seconds. Repeat 10 times. (An alternative is to balance on the inside of your foot and walk for 30 seconds, following the pattern of heel walking)

5. Outer foot strengthening with a resistance band. (This targets the lateral muscles; the peroneals) Tie the resistance band on a chair leg then use your lateral muscles to pull the band toward the outside of your body. Other option is to hook the band around your foot, then use the other foot to stabilize. Then move your foot towards the outside of your body. Hold for 10 seconds then relax for 10 seconds. Repeat 10 times. (An alternative is to balance on the outside of your foot and walk for 30 seconds, following the pattern of heel walking)

6. Proprioceptive/Balance Training. Balance on one foot with other leg bent. Hold for 30 seconds. Repeat 5 times. When you get good, then roll up onto your forefoot. If you are a pro, then put a 5 pound weight in the opposite hand and touch your toes while balancing on your forefoot. (An alternative progression is to go from one leg on forefoot on level ground, to a foam mat then a Bosu ball or wobble board)

These six simple exercises can help you strengthen the intrinsic muscles of your feet and lower legs to help you transition to a minimalist running style. Remember to also stretch your quads, hip flexors, hamstrings, and calf (gastrocnemius and soleus) as well as your plantar fascia after these exercises to warm down. Small incremental increases in stress make us stronger. Large incremental increases in stress lead to overuse injuries! Achieve your natural stride slowly and carefully to stay injury free.

Watch the video for help with these exercises! Click here

11 Reasons Why Pool Running Doesn't Suck!

As a sports medicine podiatrist, I often encourage injured athletes to cross train and keep up their cardio fitness during their “rest period”. Pool running can be very helpful, but is frowned on as extremely boring and down right tedious by most runners and triathletes alike.

I also had to enter the conversation in our series “The Journey to Texas Ironman” with a shout out to everyone who has a little ache or pain in their foot or ,God forbid, a stress fracture, but still wants to join us at the starting line of the Texas Ironman in May. This was taken and liberally adapted from an article in the December 2010 issue of Triathlete magazine:

11 Reasons Pool Running Doesn't Suck
Completely stolen and altered from Holly Bennett, please forgive me….

1. It gives the barefoot movement a whole new angle -- and spares the wear and tear on your running kicks. Better than a pair of Vibrams!
2. You earn sympathetic looks from the cute boy-toy lifeguards. And at 40+, let’s face it – we like to look and dream, but would have a heart attack if they were serious!
3. Until now you thought breastroke was the slowest way you could possibly travel from one end of the pool to the other. Or my pathetic looking side stroke!
4. Hello, six-pack! Water running recruits those pesky, oft-neglected core muscles. Even your arms will exhibit extra buffness, strengthening with the resistance of the water. Let’s face it; most of us girls would be happy with a two pack after 4 pregnancies’!
5. If ever you long for a surrogate granny, there are plenty of gentle, smiling faces in the therapeutic lap lane. And most of them are my patients!
6. From your vertical vantage point, you can observe, admire and critique the swim strokes of the nearby lap swimmers. Maybe you'll learn something. And often times, you will realize your stroke is not so bad!
7. There are no rocks, stumps, curbs or other obstacles in the pool. In the water, you're no longer a danger to yourself. You can try running with your eyes closed. (Note: Resist the urge to fall asleep.)
8. One rarely encounters rattlesnakes while pool running. Or any kind of creature commonly seen while we practice open-water swimming on Lake Grapevine. And it’s not 60 degrees!
9. If you hop in immediately following a bike session, you get to call it a "P-run."
10. If you can mentally endure two hours of water running, your next Ironman marathon will feel short. I highly encourage a swim man IPod…..I could never even train for the Ironman swim without it.
11. And of course, the most important reason pool running doesn’t suck: Dr Crane won’t completely bust you when she or Janet passes you on the trail when you are still supposed to be in the walking cast!

Bottom line, pool running really doesn’t suck if you have the right attitude and tunes! Embrace the change and come out of the “rest period” that much stronger so none of us will be carried off by the ambulance come May!