Here is the video race report for Ironman Mont tremblant 2012! The FAANT girls rocked it!

Yes, I said it, "Embrace the Suck!"

I was watching the London Olympic ‘s Women’s marathon this morning and thinking of my upcoming Ironman in Quebec. (Yes, I was up at 5am to watch the race and was on my bike trainer so I wouldn’t waste the training time) The announcers were talking about the work these women put in day after day for years that culminates at their shot for Olympic gold. They also talked about the way an Olympic gold could really change many of their lives, especially those from African nations. Although I did find their commentary interesting, the one thing that struck me was the comment that at least 30 of the woman had the athletic talent to win gold, but it was the ability to embrace the suffering inherent in the marathon distance that eventually meant the difference between Olympic champions and also ran.

It reminded me of an article I read in Triathlon magazine by Chris McCormack (for those non-triathletes he is “Macca” and a hugely successful triathlete and pretty neat guy) that had this topic as its theme. “Embrace the suck!” is Macca’s mantra when thinking about long course. He also felt that mind over body and how you controlled your mind during a race meant the difference between successes and also ran or in some cases DNF! (Did Not Finish)

There was one study that had half the athletes doing math problems while doing weight reps and half the athletes concentrating on the weights. Guess which one fatigued earlier? Of course the ones spending mental energy on math and losing focus of the reps. Focus is the key to success!

What does all this mean? My musing this morning comes down to why we do this sport. Whether you are a marathoner or a long course triathlete, you challenge yourself to perform races that most people think are insane. Why? The challenge! The edge! Whether our goal is to finish or a time goal or to win, a satisfying race is accomplished when we come to the edge and come face-to-face with our inner weakness.  The edge comes when the risk is compelling enough to make it all count. I find myself asking myself, “Why am I doing this?” about halfway into a long race. How I answer is the difference between success and a less than optimal outcome. Whining is not an option. At that point, I might as well throw in the towel. Perishing on the pavement is also not a good option. Confronting this inner voice and trouncing it makes the race a success.

After finishing my first Ironman, I went back to work the next week with the feeling I could do anything! Not only was my mental attitude better at work, but it was also better at home. I had embraced the suffering and succeeded so nothing was impossible, even the whining of my 13-yr-old! I find in business, the same mantra holds true. If you embrace the suck, meaning put it all on the line knowing it will take work, suffering and an uphill battle; you usually succeed. Why? Same reason, the risk is compelling enough for us to put in 100% effort! We can’t lose when we bring our “A” game!

I have a significant challenge in 2 weeks at Ironman Mont-Tremblant. The course is at altitude and is very hilly! I will conquer the course and finish the race, which is my goal this year. I know I will be asking myself why I am racing and what does it matter to anyone except myself that I finish. My self-talk will tell my inner voice to suck it up and finish no matter how bad I feel, for myself, for my friends and family and for all my patients following their doctor! I inspire them to take on life’s challenges and win! If it were easy, everyone would do it!

Bottom line: Embrace the suck!! In a race and in your life! You embrace the pain and the challenge, then deal with it and succeed!

Janet and I decided we needed a hilly warm up 70.3 race about 2 months before Ironman, so of course we picked the hardest course we could find; Buffalo Springs Lake 70.3 Triathlon in Lubbock, TX. This was the same weekend that Mont-Tremblant was having their warm up race as a 70.3 on the same course as the Ironman race, but who has the time or the money to go to Quebec twice in one summer? No, we thought, we will drive to Lubbock.

That was our first mistake! We jumped in the car Friday morning and drove the 300 miles to Lubbock. What a beating! There is nothing between Fort Worth and Lubbock but wind farms, crops and cow patties. At one point, we were laughing at all the small towns with population 250ish! Really? We stopped in a Dairy Queen about 100 miles from Lubbock to get a snack. The people in the restaurant looked at us like we had dropped in from another planet.

After a lovely drive (NOT), we checked into one of the nicest hotels in Lubbock, the Holiday Inn (smirk). It actually was not horrible and was clean. Lubbock is not exactly a happening town. There really isn’t much in Lubbock other than Texas Tech and lots of cotton fields. We went to the expo on Friday night and got our numbers. The race shirt was the ugliest one I have ever seen!! A steak dinner and a beer, then off to bed.

Saturday morning we decided to go out to Buffalo Springs Lake and watch some of the sprint triathlon as well as check out the water temperature and the horrendous hills we had both heard about. If you listened to most of our friends, the hills were mountains and we were going to perish on them. Well, the water temperature was about 76 and even though they said it was going to be wetsuit legal, we both decided on speed suits. The lake was gorgeous! The hills were steep, but nothing like the mountains that had been described! We rode out bikes up and down the first 3 hills and decided we would live! A nap then a pasta dinner and we were ready for bed!

4am came really early. We had our breakfast and hit the road about 5am. We ran into a little traffic jam getting into the canyon. Seems there was a race going on! Got to the parking lot and then had to walk our bikes down a gigantic hill to transition. Found our spots and we were ready to go.

Swim waves were interesting. All the women were in one huge wave so the start was a little challenging. Then the majority of the men started just a few minutes later. Needless to say, they ran us right over! I got punched in the eye and was happy I was wearing double swim caps so I didn’t lose my goggles. Then I got kicked in the face and got a bloody lip! Ugh! At least the water was relatively calm and the temperature was very friendly! My swim time was not stellar but I got to transition only bleeding from my top lip!

Onto the bike course we went. The first hill is almost as soon as you leave transition and it was almost a 9% grade! Sadistic! After conquering the first few hills it was relatively flat but the wind kicked up as soon as you left the canyon. My swim was so bad I was convinced there weren’t too many people behind me until we hit the third hill, which was another sadistic grade, but this time I was catching the downhill. Now I know what 40 mph feels like on a bike! Scary!! Sadly I reminded myself I had to go back up that grade on the way back! At this point I saw the crowd behind me as I made the first turn around. Whew! I wasn’t in last place. That would be embarrassing! Janet passed me just about the 30 mile marker like I was standing still! Man is she fast on the bike!!

The fourth hill is a long winding grade with killer turns and a skinny road. In other words, as your butt is being kicked by the grade you have to watch out for the people coming down out of control on the turns and trying to kill themselves and you. Written on the road was SLOW DOWN on one side and THANK MIKE FOR THE HILLS on the other! You then hit a long stretch of windy farmland in which you began to cook. Literally. My nutrition and hydration were great and I actually had to pee for about the last 25 miles! A good sign!

I had the pleasure of cheering on a few of the hand-cyclists as they were challenged by the hills. Those guys are tough!! Back into the canyon I went after feeling like I was challenged but not beaten, hit the last two hills and wanted desperately to get off my bike!!

Into transition I went, ditched the bike and found a port-a-potty. Running shoes and a little more sunscreen, I was ready to run! Who turned up the heat? As soon as I hit the asphalt, I felt the heat. Thanks Mike for the roving ice carts. He put people on golf carts with large coolers of ice to help with the heat. The hills on the run were not that bad, but were sadistic in the fact that they were long and it was almost 100 when I started running. When I hit the 6 mile marker, the volunteer at the aid station said it was 105! Crazy! The heat was just wafting off the road. I had ice chunks in my bra and down my pants as well as down my back just to keep my heart rate from spiking. It was walk:run the whole way. Walk through all the aid stations then run until your heart rate started to spike again. A beating! I passed Janet at about the 7 mile marker. She wasn’t faring much better than I was. We were both in hunker down and get it done mode.

I was so happy to enter the park and see the finish line, I almost cried. I crossed, got my medal and shirt then headed for the lake. I barely took my shoes off before I dived in. The water felt amazing!

So that was Buffalo Spring Lake 70.3 Triathlon. A butt whipping of a race, but a great challenge on the road to Ironman Mont-Tremblant. The hills were a challenge, but totally doable. The heat is what got you. Now I understand why it is a Kona qualifier. It was harder than Ironman Texas because of the heat coupled with the tough course. Mike, you are a sadist! And , Yes, we will be back!!

PS. Janet won her category, so she got to go home with a really cute buffalo trophy which she named Leonard. ☺ Very cool!

PPS. Video is posted...enjoy:)

The road to Ironman Mont-Tremblant went through Lubbock, TX this weekend. Check out the lunatics in their video blog....the hottest, hilliest race for us to date....

What a great new product that I stumbled upon at the Ironman 70.3 New Orleans expo. This is awesome! I bought one for my daughter so I can sleep better when she is training! Ever worry about drowning in the chaos that is the Ironman swim start? This is the answer!

Here is a how to video on packing a triathlon bike for airplane traveling.

The top three questions runners ask about custom foot orthotics are:

1. Should they use orthotics in their shoes while running if they don’t have an injury?

2. If they have fatigue in their legs while running or a jacked up gait, they often wonder of orthotics will help?

3. Should they wear orthotics forever after an overuse injury?

The answers are yes, yes and yes!! A new study showed that orthotics have a significant benefit in reducing running injuries as prophylaxis. It makes common sense, that if you have an underlying biomechanical deficit, orthotics give you better alignment so therefore should reduce overall abnormal stressors and subsequently injuries. Now there is a new study that shows just that! Piggy-back that on years of biomechanics research and the answers get much more clear.

This study demonstrated that the subjects who wore orthotics had "a significantly reduced rate of exercise-related lower limb injury across the training period". The authors emphasized that participants were not treated for an injury with orthotics, but were prescribed orthotics to prospectively reduce the risk of injury. In addition, they believe that these "preventative results can be cautiously extrapolated to a recreational running setting and should be considered by sports and exercise medicine professionals."

We generally prescribe foot orthotics to treat specific injuries. This study indicates that orthotics can be a valuable prophylactic tool for injury prevention, supporting orthotic use in at-risk populations (e.g. runners) for medial stress syndrome, iliotibial band syndrome and Achilles tendinopathy.

Considering the results of this study and the results of a previous study on the use of orthotics in runners by Mundermann, it is recommended to use at least a pre-fabricated Powerstep orthotic which incorporate a medial heel skive and rearfoot post, as a cost-effective means of providing prophylaxis with corrections proven effective in runners.

Runners with a previous history of these injuries and/or those that develop symptoms would be good candidates for custom orthoses based on the results of these two studies.

Franklyn-Miller A, Wilson C, Bilzon J, et al. Foot orthoses in the prevention of injury in initial military training: a randomized controlled trial. Am J Sports Med 39(1):30-37, 2011

Mundermann A, Nigg BM, Humble RN, et al. Foot orthotics affect lower extremity kinematics and kinetics during running. Clin Biomech 18(3):254-262, 2003

Run Happy! And with your orthotics!

1. Know Your Limits. This is a hard one. Some people cannot tolerate long distance running year after year. I’ve seen this in my office all too often. Some people try again and again to get to the marathon distance, but just keep getting hurt. Everyone has a threshold. Learn yours. Follow the rules and avoid too much, too soon, too fast syndrome! If you get to 15 miles and get hurt every time, maybe your body is trying to tell you something. Work on your 5K time instead of trying to attempt a marathon yet again.
2. Listen to Your Body. I give this advice every time I talk to a group of runners. Many do not listen. If you get out of bed feeling like you got run over by a train, perhaps a little rest in is order; not a long run! Most injuries do not spontaneously occur; they start with little aches and pains. Ironman triathletes are the worse! Do not “train through the pain”. That’s just plain stupid (and yes, I’ve tried to do it too!)
3. Consider Shortening Your Stride. I have to admit, I hadn’t really thought of this advice until I read Amby Burfoot’s article. It makes sense. Overstriding increases stress, so shortening your stride will soften the landing when you run. I think this is also why the recent “barefoot” or “minimalist” craze has taken a string hold. It’s hard to overstride in minimalist shoes!
4. Strength Training Can Help. One thing that has been shown to decrease running injuries is strength training. This is especially true in women. Core strength training twice a week can really help you avoid the doctors office and prolonged time on the couch.
5. Ice is your Friend! See my video on first aid for tendonitis, rest and repeat every time you have an ache or pain. A little rest, ice, compression and elevation goes a long way!
6. The Surface Makes a Difference. Here’s great tip: Don’t always run on the right side of the road facing traffic! It allows you to see the cars coming at you, but here in Texas, it means you always run on a slight slant that causes a functional leg length discrepancy. (And don’t try to make up for it by putting a lift in your left shoe- that’s stupid too!) Also try to vary your surfaces, one day on the road, one day on the track, perhaps a treadmill day or a day on the golf course. Trails are also a good thing to put in the mix. The same thing, at the same speed, on the same surface all the time can quickly add up to an injury.
7. Too Hard, Too Much is a Recipe for Disaster! When I was younger (about a thousand years ago) I used to “race into shape”. Not a great plan unless you are a gifted teenager! Too much speed work or too much racing beats the heck out of your body. Always follow a hard day with an easy one, or two if you are over 35!
8. Stretch. I’m not going to debate the value of stretching. I’ve done that in other articles. I know there are some people who think stretching is bad. I’m not one of them! All I know is that runners that are tight get hurt a heck of a lot more than those that are flexible.
9. Cross training is not a Bad Word! When I turned 40 (yes, about 5 seconds ago), I took up triathlon. Why? Because I knew as a thin female runner, getting older, I needed to cross train to keep up my aerobic fitness and decrease the stress on my body. This lead to a love of swimming and eventually an Ironman. Who says you can’t evolve as an endurance junkie? Seriously though, swimming, biking, the elliptical, circuit weight training….These all help to maintain your fitness and change up the stressors n your body.
10. Shoes Make a Difference! Find the shoe that works for you. Your podiatrist or a good experienced shoe sales person can help you, but bottom line….get a shoe that fits and is the correct type for your foot type. The reason there are a million shoes are on the market, and growing, is that there is not one perfect running shoe (although this doesn’t stop people from asking for it!)
11. Orthotics Can Help! I realize that many people are shying away from corrective orthotic and trying to embrace the minimalist wave. Not everyone can run barefoot and not everyone needs orthotics. If you continue to have similar injuries over and over, what’s the definition of insanity? Doing the same thing over and over, yet expecting a different outcome! If you are one of those biomechanically perfect gazelles, more power to you! But most of us could use a little help in that department. In many cases, you can correct some biomechanical problems with strengthening and stretching, but let’s face it….most of us are too lazy to do the work to correct our biomechanical imbalances. Orthotics can help. Thin of the as eye glasses for your feet. The majority of us could benefit from a tire realignment!

Let's talk about how to reach your goals in 2012!

Happy New Year! More in 2012!

Thanks For Watching....stay tuned for more!

Drinking and Eating After a Race

Ok, I have been joking all week with my triathlon peeps that beer is the best recovery drink! But seriously, I think there are two questions that need to be answered:

1. How much do I really need to drink after exercise, especially in this ridiculous heat?
2. What is the best thing to drink and/or eat?

So, here are some simple answers to what is actually two very complex questions! Remember that individuals all differ and our sweat ratios also differ. A great way to determine how much fluid you need after a race or long run or ride is to weigh yourself before and after exercise and replace fluid losses by drinking 20-24 fl oz water for every 1 lb lost.

What should you drink and/or eat? Yes, I like beer after a race but science shows that you should consume a 4:1 car/protein ratio. (I hear all those fans of chocolate milk cheering).

Research has shown that eating 0.3-0.6 grams of carbohydrate for each pound of body weight within two hours of endurance exercise is essential to building adequate glycogen stores for continued training. Waiting longer than two hours to eat results in 50 percent less glycogen stored in the muscle. The reason for this is that carbohydrate consumption stimulates insulin production, which aids the production of muscle glycogen. However, the effect of carbohydrate on glycogen storage reaches a plateau.

Research also shows that combining protein with carbohydrate within thirty minutes of exercise nearly doubles the insulin response, which results in more stored glycogen. The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein). Eating more protein than that, however, has a negative impact because it slows rehydration and glycogen replenishment.

One study found that athletes who refueled with carbohydrate and protein had 100 percent greater muscle glycogen stores than those who only ate carbohydrate. Insulin was also highest in those who consumed a carbohydrate and protein drink.

Consuming protein has other important uses after exercise. Protein provides the amino acids necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise. It can also increase the absorption of water from the intestines and improve muscle hydration. The amino acids in protein can also stimulate the immune system, making you more resistant to colds and other infections.

Good replenishment food?

• 1 medium banana and glass of low-fat milk.
• A bowl of granola with 1 C low-fat milk.
• Low-fat yogurt with 1/2 C of fresh berries.
• Almond butter on whole wheat toast.
• A bowl of whole grain cereal with low-fat milk.  

Patellofemoral Pain Syndrome in Runners

Follow Dr Marybeth Crane and janet Dixon, CPed on their journey to the Texas Ironman!

Tips for Your First Ironman

1. Simplicity trumps everything for race nutrition plans. The simpler it is, the more likely you'll stick to it. For example, consider having all your bike calories in a single water bottle.

2. Pack all your bags and race stuff on Thursday afternoon so you have all Thursday and Friday to think through it, make sure you have everything, and aren't rushed. In general, do things early. No rushing equals no stress.

3. Consider taking melatonin or another sleep aid (assuming you've used it before) on race night. Even without the anticipation, it's hard to go to sleep at 9.

4. Bring some spray on 50+ SPF sunscreen. AFTER you get body-marked, put this on every square inch of skin that might be exposed. Enough of it will stay on to save you in case you miss sunscreen later. (Good tip for me since I have been known to look like an ahi tuna after a race)

5. Try to get to transition right when it opens. An extra 15 or 20 minutes of sleep isn't worth rushing. You want plenty of time to deal with anything unexpected (flat tire on bike, long toilet lines, etc.).

6. Make as much of your pre-race breakfast as you can the night before and start eating as soon as you can when you get up. Better not to be hurried and then having to force-feed yourself or, worse yet, skipping cals. It's darn early and eating isn't what your body wants to do, so get it done early.

7. Stay relaxed and enjoy the experience. Don't let race anxiety rule you before race day. It's wasted energy. Remember how much you SACRIFICED to get there, the TOUGH part is behind you, have FUN! It’s all about the finish line, time is irrelevant!

8. THANK the volunteers at every chance you get, from registration through the finish chute.

Swim:

1. The far outside/inside sound like the best place, but they may not be, because everyone else is thinking the same thing.

2. Wear your goggles under your swim cap or double cap so they won't get kicked off. It can be hard to get them sealed like this though, so have someone check to make sure the cap isn't interfering with the seal.

3. Sight regularly. After you get out of the scrum it's tempting to put your head down and swim. Keep sighting or you'll swim extra yards.

4. You will likely be very lightheaded and loopy coming out of the swim. Be ready for it and ask volunteers to help with your wetsuit if you are wearing one. Don't get into a wresting match with it. (IM TX is probably speedsuit not wetsuit so practice getting out of it!)

Bike:

1. Don't forget sunscreen in T1. Trust me. Again the tuna thing!

2. Be steady with your cals. Just do water for the first 30-60 minutes out. A good nutritional system on the bike is using the “super fuel” system.  Take one or two water bottles and super concentrate it with salt tablets and mix so when getting a “hand up” the only thing needed is water.  Poor the water into the front aero bottle and mix in a small ratio of “super fuel” to make a drink until the next “hand up”.  This is handy in that if you get caught in between aide stations in a dehydrated state you have a highly concentrated mix that can help you out fast if you need it.  This also keeps you away from having to drink something provided by the race that you are unfamiliar with and may upset your stomach.

Is Ironman Tapering an Art or a Science?

It’s two weeks to Ironman Texas and I can tell you that all my peeps are ready for tapering or already in taper mode! Is there a science to Ironman tapering? Or is it really an art? I combed the internet looking for guidance, called all my veteran friends and coaches, and guess what? No one agrees - as usual. It seems that tapering is as much art as science and there is no one plan that works for everyone.

Here are some tips on Ironman tapering. (And no, doing nothing for two or three weeks before the race and drinking beer is not one of the tips!)

I did read some great advice in an article by the legendary Dave Scott wrote on tapering and then he was instantly contradicted by another, more scientific article, by Alun Woodward. Here are some of their thoughts and my personal commentary (can’t disappoint the fans of my pathetic humor).

Despite clear evidence that a shorter taper is most beneficial for endurance athletes, many Ironman training plans today include a full three-week taper. This is actually due to looking at marathoners and their habitual over training. If you are over-trained, and on the brink of exhaustion, then a three week taper is for you. If you are more like an ultramarathoner and bounce back from your long rides and long runs quickly, your taper may only be a week or so. The hardest part about giving an answer to the question, “How long should I taper before an Ironman”, is that each athlete is so different. Some athletes repeatedly bounce back from 6+ hour rides and 2+ hour runs as if they were nothing (these folks can taper less and i personally hate them), whereas others are sidelined for 2-3 days in a haze as they recover (these folks can taper more and this is much more like me). So the first place I suggest you start is with your own athletic history. How have you recovered from you longer efforts in training? That will give you an idea of how much time you need. (Gues I need a month, oh no! I only have two more weeks….)

Everyone agrees that no matter how long your taper, it should be a fine balance between these 10 components:

1. Reducing volume (Yea!)
2. Maintaining intensity while reducing the length or volume of the workload (That means don’t turn into a turtle)
3. Allowing the body to rebuild quickly (one to two days) after higher intensity workloads (Sleep more, rest more)
4. Reducing the stress hormones that affect muscle performance; ultimately eliminating muscle soreness and heaviness (Rest, stretch, massages)
5. Maximizing muscle and liver glycogen stores (Eat, Eat and Eat)
6. Allowing the body to repair and rebuild so the power output is maximal on race day (That’s more sleep again)
7. Performing recovery workouts (Active rest, not couch potato)
8. Maintaining "normal" number of training sessions per week (Please, no…)
9. Fueling properly (More eating)
10. Preparing mentally (Stop freaking out!, find your zen)

You Know You Are A Triathlete When?

I have a running gag going for the last few years on and off on my website and it makes up the last chapter of my book. “You know you are a runner when….” Lots of my friends contributed to the list from 2008 to late 2009, when we published the first book…. I felt it was fitting to add this year, especially since Janet and I are less than three weeks away from Ironman Texas, “You know you are a triathlete when…”  Feel free to send comments back and I will add them to the list. This inaugural list was compiled by Janet and I emailing each other and drinking wine at the same time. Please do not be offended and you are required to laugh. If you do not get it, you need to ask a triathlete……

You know you are a triathlete when…

1. You think it’s normal to wear spandex 24/7.
2. You can blow your nose while on the bike without using tissue. (runners call this a snot rocket)
3. You know the psi needed for your tires, yet can’t remember the garage door code.
4. You have found even more areas to apply body glide you didn’t think were possible.
5. You have no problem loaning body glide or chapstick to a triathlete you don’t even know.
6. You come to the realization there is justification for public nudity in transition, and you are OK with it.
7. You feel that receiving a drafting penalty hurts worse than a tax bill.
8. You think swimming through pee is not so bad, and you pee often in your wetsuit and/or in the lake.
9. You contemplate how to pee on the bike when riding, and you are a girl.
10.  You can speed on your bike, eat a gel and yell “on your left” to a pedestrian or other cyclist, all at the same time.
11. You put your helmet on backwards leaving transition and don’t want to stop and fix it because it takes too much time.
12. You think it’s sexy to have your race number sun burnt into your calf and show it off like a badge of honor.
13.  You have worse tan lines than a farmer’s tan.
14. Your cycling race wheels are worth more than your neighbor’s car….or your car.
15.  You realize flatulance is pretty funny in a wetsuit and warm on cold swim days.
16.  You plan for your first Ironman tattoo before you even sign up for the race.
17.  You press your race bibs with an iron and file or display for future admiration.
18.  You find yourself yelling “on your left” as you pass other carts in the grocery store.
19.  You find that a six hour bike ride is a warm up.
20.  You wash your bike more than you wash the dog.
21.  You look forward to aging as this will be your only way to stand on the podium in an older age group or qualify for Kona.
22.  You realize you look like a squid or a sperm in your aero helmet and kinda like it.
23.  You realize salt tablets on hot race days are like crack for triathletes.
24.  You conveniently happen to have your race medal on you at work for “show and tell”.
25.  New tri gear websites make you salivate.
26. You’ve been known to check your Training peaks log even more often then your email on your IPhone.
27. When you start to think it is normal to go to bed before 9pm and get up at 5am.
28. You can’t remember the last time you slept in past 6 am on a Saturday.
29.  You rationalize that somehow it’s not completely crazy to try the first open water swim of the season when the lake water is only 58 degrees.
30.  You own at least ten swim suits, five pair of goggles, a dozen bathing caps, swim fins, a pool buoy and at least a wet suit and speed suit if not two.
31. You have an entire chest of drawers full of running and biking clothing; but still shop for more practically weekly or even daily.
32. You have more pair of athletic socks with “wicking action” then you have pantyhose or dress socks.
33. You own more than a dozen pairs of running shoes and can justify why you need each and every one.
34. Your inventory of hats and visors equals your running shoes or greater.
35. You have at one time documented and tallied everything you eat or put in your mouth, even a tic-tac, in order to evaluate your nutrition even though you are at least 20 pounds under your “ideal weight”.
36. You have a plan “A”, plan “B”’, and a “try not to die” race plan.
37. You start to think an Ironman is not such an insurmountable challenge and start figuring out how you can qualify for Kona.
38. You regularly have to explain that you are not a victim of domestic violence, those are just your “crash bruises”.
39. Your biggest fear is skin cancer even though you practically bathe in sunscreen.
40. Even your kids start to think they have to swim, bike or run just to spend quality time with Mommy.
41. You have more water bottles than wine glasses in your cupboards.
42. Your refrigerator has more protein shakes and Gatorade in it than milk or soda.
43. You have a following on Facebook that lives vicariously through your training and racing ups and downs.
44. You have peeps that you feel like you have known forever through training, but they may not even know your last name (or your first, come to think of it).
45. Blisters, chaffing, and sunburn (an the occasional broken toe) are just a minor annoyance.
46. You show off your peeling sunburn and chip holder tan line on your ankle with pride on the Monday after a race.
47. All of your t-shirts say things like 70.3, 140.6, etc…and you have at least 100+ you can’t part with.
48. When you wake up in the morning with every muscle and joint in your entire body hurting and think, “I had a great work out yesterday”.
49. When you know the exact distances that make up a sprint, Olympic, Half-ironman, and ironman race segments by heart and keep explaining to your friends that they are not all an Ironman and not all in Hawaii.
50. When your workouts have taken the pace of any kind of social life.
51. When you cross the finish line of your first triathlon.

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!

Stronger Feet Can Lead To Running Zen 

1. Know your goals: You need to start with the end in mind. What are your goals? Lose weight? Get faster? Get fitter? Get stronger? Body sculpting? Finish your first marathon? Finish your first Ironman? Whatever they are, start with small focused goals and build to larger ones.
2. Start Simple: Begin with a basic program. Make it a habit, and then you can build from it. Maybe you run for 30 minutes every morning at 5:30 am. Maybe you add a strength work out twice a week. Maybe it is as simple as adding a tempo run once a week. By starting simple, after 21 days you have now made a new habit to build on.
3. Write it Down: A goal not written down is a mere wish. Also, logging your workouts make them more real. It also makes any blank spots much more glaring! There are lots of logs or even phone apps to log your workouts and your nutrition. Use one! Include your goals at the top of each page of your log. I also find it helpful to leave myself sticky notes around the house. When you find a note that says “20 weeks to Ironman” on your bathroom mirror when you get up in the morning that is powerful motivation!
4. Enable Yourself: Make sure your equipment is working well. Time to get that new pair of running shoes. Time to tune up the treadmill and work on your bike. Buy yourself a new toy like a chin up bar or power meter for your bike. New toys make fitness goals even more fun!
5. Make it Fun: Find some workout peeps. Make sure you are having fun even when your muscles are screaming at you to stop. I find a weekly group run or ride, coupled with a weekly mostly social weight workout at the gym, makes the many solitary miles on my bike, treadmill or road a lot more tolerable.
6. Confuse your body: Mix up your workouts. Your body gets stronger and faster with small incremental increases in stress. This means changing speeds, changing routines and scenery to confuse you muscles to get stronger. Throw in a crazy yoga workout, a new routine or just a bunch of hills when you usually avid them. Change your energy levels for better success.
7. Be Committed and Consistent: Every year I see a whole gaggle of new people at the gym in the first week of January, and then they are gone by Valentine’s Day. Fitness goal cannot be reached in a month or two. You have to commit to your goals and work towards them. It may take a year to reach your goals. I started working towards my first Ironman two years ago. Now I am less than 5 months away. Rome was not built in a day. When you feel like quitting, pull out your goals and read them again. Start a mantra, “Pain is temporary and quitting is forever” is the one I use with my middle school cross country running daughter. I personally like, “It’s all about the finish line”. Find one that works for you. It really is true that the hardest part of a marathon is the first three steps out of bed in the morning! You will find that once you get up, the rest is easy.

If you follow these few tips, I promise you will reach your fitness goals in 2011! You will thank me! And I will live though Ironman Texas this year! Run happy and towards your goals!

Let’s face it. The alarm goes off at 5:30am and there are many days I don’t want to get up and run or bike. My bed is warm and the air is cold. My pillows are so comfortable and missing one work out won’t matter that much. I’m in great shape! STOP! The negative self talk is waxing away at your motivation and suddenly those fitness goals are sliding away.

It’s not hard to stay motivated during the season. There is always a 5K or sprint triathlon every weekend and they fill your calendar. Your “A” and “B” big races are in red on the schedule and that motivates you to get out of bed and even do two-a-days. But now it’s off season for triathlon, and even the fall marathon season is slipping away. The days are getting shorter and colder; and in some areas the snow has begun to fall. Even in North Texas, the mornings are dark and the winter running gear is coming out of the moth balls. Motivation is hard to come by. I’m tired and cold and my morning run has lost its appeal.

What’s an athlete to do? Well, the winter off-season is a great time to mix it up a little. Training has to change from time to time to be effective. We all get stuck in ruts, so the off-season is a great time to try out some new tools. This is the time to build some strength, allow other muscle groups to become more balances and especially allow for recovery from a hard season. It’s the time to build on the hard work of the season and prepare for even greater success in the future! Motivated yet? Me neither, but I find two great tools do help me shake the winter doldrums and get motivated to work towards the next season: goal setting and visualization.

Everyone yawns now; it’s the goal setting lecture…..Wake up! Most of us have goals in our head, but very few have written concise, realistic, timely goals for the next year. A goal not written down is a mere wish! Teaching yourself to write realistic, yet challenging personal performance-oriented goals will allow you to do the work necessary to achieve those goals, allow you to see improved performance, lead to increased confidence, and ultimately lead to greater success as an athlete.

Goal Setting 101

1. Define what you want to accomplish in 2011. It is important to begin with the end in mind. My goal for 2011 is the finish the Texas Ironman and not perish. Good goal! Time goals or a new distance should be realistic. I once had a patient that told me her goal was to finish a marathon a month in the next year. I asked how many marathons she did last year. None. Not a realistic goal!

2. Know where you are right now. How strong are you? Do you have any nagging injuries?

3. Be honest about what you need to develop. I need to get stringer on the bike. What are your weaknesses? Be objective and painfully honest with yourself. Put your ego aside. This is an important step.

4. Set sub goals and segment them. Perhaps you have a time goal, but you also probably have a weight goal, a nutrition goal and a mental goal.

5. Write performance goal for all the sub categories. Be specific and measurable. Don’t say, “I’m going to stop drinking so much beer,” a better goal is to say, “I’m only going to have one beer a night and only on days that start with S.”

6. Commit yourself completely. A goal should be something that leaves you with a burning desire to reach it! I post my goals on a sticky note on my bathroom mirror so I look at it daily. This motivates me. Have a goal card in your pocket and look at it. Keep a training log and make interim goals. This helps you stay focused.

7. Monitor your progress. Listen to your body and do not become obsessed with your goals. Your body will tell you if you need more rest! Injuries happen when we push ourselves too hard. This does not help us meet our goals.

8. Visualize yourself meeting your ultimate goal. I have watched myself cross the finish line of a full Ironman many times in my head. Close your eyes and visualize the starting line and you are feeling great and in the best shape of your life. Go through the race in your head, feeling confident and relaxed. Watch yourself finish strong and feel the rush of achieving you goal. Practice this weekly and your brain will be mentally prepared for success.

Motivation and drive come from constant focus on the destination and then seeing you move through the process to get there. Having a purpose is important or it is really hard to consistently train during the off season. Take some time and work on your goals. Visualize success, and then get out of bed!

Run Happy! And all winter long.......

Off to Texas Man Triathlon This Weekend!

Ice, Heat or Beer? That is the Question.....

Seriously, I crawl over the finish line and the first thing I want is a beer (or twenty)! I think that beer is a great adjunctive therapy for injury rehabilitation. Think about the benefits of beer:

1. It relaxes you.

Why Retul Your Bike?

Armstrong an Ironman?

After returning to top-level cycling, Lance Armstrong has set a new challenge by saying he intends to compete in the Hawaii Ironman.

I Survived Longhorn 70.3!

1. Hydrate all day long. Drink water throughout the entire day. Most people actually start their training runs already dehydrated. Especially when the temperature reaches triple digits, it is important to always have that water bottle near by.
2. Prepare for your longer training runs and rides. This means dropping water bottles along the route before you start or making the route circle around many times so you can stop and pick up more water at your starting point.
3. Drink a mixture of sports drink and water. Definitely mix it up. I always have a bottle of each on my bike.
4. Consider salt tablets if you are running or biking more than 2 hours. Unless you can carry salty pretzels on your run, salt tablets are a must if you are sweating heavily.
5. Never be afraid to get off your bike and run through a stranger’s sprinklers! You may look like an idiot, but cooling off and wetting your clothing can only help you stay cool! Putting ice down your shirt can also be helpful!
6. Listen to your body. Especially in the beginning of your heat training, listen to the symptoms of heat illness. If you are nauseous, cramping, can’t spit, have dry mouth, notice your hands and wrists are getting puffy and you are starting to feel goofy; STOP! Go home to run or ride another day.
7. Avoid anti-inflammatories if you can. Ibuprofen and Tylenol actually can affect your kidney function. This can increase you chances of suffering from hyponatremia.
8. Sunscreen, sunscreen, sunscreen. A bad sunburn will thwart your normal heat-regulation system. Heavy duty 70 plus water-proof sunblock is your friend!
9. Weigh yourself before and after your training. Replace your weight loss with more fluids.
10. Carry money. You never know when you may get lost and need to stop at a store for more sports drink or water.
11. Train with a friend. They may notice your symptoms of heat-illness way before you do. Denial is never a good companion.

Heat-illness is real! Be smart while training this summer! Follow these tips, heat acclimatize over a period of several weeks and be diligent about your hydration plan while training in the heat. Let’s get to those fall races stronger and without any heat-related training drama! See you on the run! Run Happy!

How to Cope With Race Day Jitters!

1. Be prepared! Have a pre-race checklist of everything you need. Set out all you clothes and gear the night before and go through the list. This includes checking your bike tires and inflating them. Finding a flat the morning of the race will send your heart rate through the roof. I set everything out on the living room floor then pack my bag. The bike goes on the car the night before after a thorough check. My nutrition is all set out and the coffee pot is prepped!
2. Never change anything the day of the race. This is not the time to try that new pair of Newtons! Stick with your routines. Treat this as just another long training day! Eat what you would normally eat before a long workout. Extra sleep always helps, so go to bed early!
3. Go to the race with a friend. Having your peeps with you can really help diffuse anxiety. Travel to the race together and help each other calm down. DO NOT let your friends make you crazy. Some people actually feed off others anxiety. If this is you, you may be better off with your Ipod as your friend while you set up your transition!
4. Visualize finishing. Visualize the entire race the night before. Go to the race website if you are not completely familiar with the course. Visualize a nice calm swim, a smooth transition, an awesome bike and a killer run! See yourself run a PR. My best races have been played over in my mind a thousand times before they ever happened. Remember what it felt like the last time you had a great race! Embrace that feeling!
5. Get to the race early. Get organized! Find the bathroom and then relax. Warm up and keep up the positive self-talk! Remind yourself that you have done the work and the race is just a celebration of how hard you have pushed yourself and your mental toughness! Claim your reward!

Congrats to all who finished King Tut Triathlon in McKinney Texas today!

RunDoc finished her second triathlon today! Not a pretty picture, but not bad for someone who has no idea what she is doing! This was my first open water swim. So much for getting ready in a pool. Does not prepare you for sighting and then looking up and getting blinded by the sun. Had no idea where I was and according to my family, who were spectating, at one point I started to drift toward the shore. Instinct I guess. I finally got back on course and finished but scared me to death :) But I wasn't last, so not so bad :) Did I mention the water was 62 degrees....brrr!

On to the bike. A rolling, hilly course and I had a nice slow ride...ha ha...It took me at least 10 miles to be able to feel my hands and I still couldn't feel my feet when I got off the bike....

On to the run....Thank God for my new Newton shoes! (Did I mention they are hot pink?) I still couldn't feel my toes but they forced me to throw my center of gravity forward and helped me get my stride. They were like a friend helping me get my groove back after the bike:) My run was decent but not outstanding, but would have been much worse if I had worn my regular training shoes! So kudos to the Newton guys today (That's for you Diesel)

Overall...I lived for another day...I may have been running for 30 years, but this triathlon stuff is a work in progress.

Bottom Line...I had fun today...came in 10th (not last) so on to Caveman Tri in Flower Mound next week.....

Run Happy and try a pair of Newton's at your next race!

PS. a great big THANK YOU goes out to Janet Dixon who got up at 4am, drove me to the race, cheered for me, and then gave me a Shiner Bock at the finish! Love Ya!

RunDoc Eats Humble Pie!

I did my first triathlon today...just a sprint...and I'm eating humble pie...I blasted through the swim in 6:42 for 300m, then ran to my bike (barefoot on freezing pavement), had a good transition then off to bike 12 miles....turns out I am a slow cyclist (who knew!) I rode 12 miles in 47:21 then practically fell off my bike....almost screamed out "my legs, my legs, who took my legs" as I got off the bike, then tried to run....pathetic...for a person who normally does about a 21 minute 5K or less, I ran a 24:00 and was happy to have that time! I finished 3rd in the old lady 40-year-old age group and was thrilled not to come in last! I know have an enlightened sense of awe for all those triathletes I used to make fun of :) Bottom line...I had fun (and I beat my brother - he had a flat - I'll take it, first time I beat him in over 20 years!)....Next time I'll be better prepared...I think I have the bug....gotta try again....

Run Happy...and try a tri for fun!

Ironman World Championships, Kona, Hawaii

Here's a big cheer that goes out to my friend Larry Branigan!

Larry competed in the Ironman World Championships in Hawaii this weekend. He didn't win, but was a winning example for all of us. Larry is a 62-year-old colon cancer survivor who really can't run any more, but didn't let that stop him. He swam, biked hard, and ran as fast as his body would let him.

He finished in 14:38:33, 25th in his age group and 1494 overall.

Not bad for someone who is just over a year past surgery and nasty chemotherapy. Cancer slowed him down, but never killed his spirit.

So the next time you don't feel like getting up in the morning to run, think of Larry. If he can do it, so can you!