Thursday, August 4, 2016

One reason for a bad race

Look let’s be honest. Call it what you want, but it SUCKS when you have had a BAD RACE. Nobody plans for or hopes for that outcome.

I wanted to share some of my thoughts on one of the main reasons it happens and how to avoid it.

The most heard story in an Ironman debacle story is a nutrition one, or lack thereof. Here is what I think most people screw up. They are simply too regimented or narrow minded in their thinking when it comes to race day nutrition.


I don’t want to get into what you should or shouldn’t eat for race nutrition right here, that’s an entirely different subject. However, whatever you do decide to use, use it properly. What I mean by that is most of the time in training people have their very best days. They think “Wow, if I can feel like that on race day, I will have an awesome race!” The thing is, in training they aren’t so deliberate or strict in most cases with their nutrition if they are honest.


Without making this too long, I think in training when you are thirsty, you tend to drink, and when you are hungry you tend to eat. Simple enough. In a race however they have stop watches and mile markers that they force nutrition down no matter how they feel – DON’T!


The human body is pretty sophisticated. It does a good job for the most part letting us know what it needs and when. We just have to listen to it. In the race though we know at baseline we need to get 200-300 calories an hour in on the bike give or take, but that’s not hard to do. You need to be regimented in when you do need food, you need to know what agrees with you, and when you need to drink, what that is you can drink and so on. That’s critical and I don’t disagree with practicing and having a plan for that. But I think you should have a general idea what you want to eat and when, but then listen to what’s going on inside you and decide when you need it exactly.



Here is another tip – GUESS LIGHT. It’s so easy to add calories. It’s very uncomfortable to take them away.

I am much better at speaking then typing so will cover this in more detail in our podcast tomorrow.

Friday, July 29, 2016

Update

I have been bad keeping this updated but honestly it’s because things have moved slowly, or maybe they haven’t, it just seems that way when it’s all you seem to think about every day.  I did want to catch you all up though on where I am with the heels so if anyone wants to know for themselves.

-        I had a lot f ups and downs over the past month. Its tough to be this long into recovery because while there is discomfort and some pain, it really isn’t that bad anymore. Well, that is unless you are trying to do something. Then it becomes limiting. What I mean by that is for me, the inside portion of my ankle has a nerve that when I put pressure on my big toe to do work, say like a heel raise, it gets pissed and won’t let me. It gets better every week though so I can see the end in sight.

-        I have very minimal pain walking around and while I can go upstairs with no issues, the bottom part of my calf (even around to my shin) still isn’t flexible enough to let me dorsiflex to go down the stairs straight on. I have to side step still but it’s getting better.

-        BTW, I’m at 19 and 13 weeks respectively.

-        In the pool I am swimming normal. I think I am biking a touch too aggressively, so I am going to take a week to back off that. The hard part is I can’t seem to stand as my calf isn’t strong enough to hold me so I end up “tip toeing” for just a few sec to give my ass a break.

-        The 13 week one is still a touch inflamed but nothing major. I’m able to elliptical, and Stairmaster. I was even able to run on the alter G at 60% the other day with no pain. I’m pretty out of shape though.

-        Two weeks ago in the h pool (about 4 ft deep) I was able to do 3 x 25 heel raises no problem except calf fatigue on the 19, and only 10 painful ones on the 13). I stick with it though and in the last few days have worked up to 3 x 25 on both although the right calf (13) is still pretty smoked half way through

-        I go to PT 2 x a week and do a lot of self-therapy at home. It takes a lot of time.


I am to the point I feel I will have a pretty normal life here soon, but it does take a while. I think I will beat the 6 months return to run, I even considered doing IMFL, but then I was like “What’s the point?

I signed up for a 70.3 next April, and Lake Placid and am optimistic. The tough part is I have put on 8-10 lbs. It’s tough to battel that but if I’m honest, I don’t think it’s the lack of working out, it’s the fact that you snack more J

Monday, June 20, 2016

Update - sorry its been awhile.

I haven’t written a blog with an update for some time for a few reasons. In an attempt at full disclosure here are the reasons:
1.      I’ve been super busy. I’ve really poured myself into some new clients this summer and it is exciting to see them having awesome results.

2.      I’m not trying as much but I am doing a TON of PT. I try to seek out the best help and advice on things when I need it and Gina is awesome but almost an hour away. So by the time I drive there, get work down and drive home, its usually 3-4 hours round trip in the middle of the day. So I try to cram in a few things in the am, then off to PT, then home to fit in a few things before the evening comes around.

3.      I’ve been frustrated with the process lately. If you are reading this and wondering if you should do it then here are my thoughts as of now. If you have to wonder, you probably need it. So get it done. I can tell it will be worth it. I have less pain walking around in my heels already. I can tell that as of now. I do get stronger every day but it’s a slow process.


I lack the strength to really toe off even while walking right now, so running is a no go for sure. I can elliptical as of now. I should note I am like 13 and 7 weeks post op on the two feet. I can do stair master actually pretty good but I can tell it gets pissed a few times so I am reluctantly going to give up that work to make sure I am being conservative.

Therein lies the issue for me. It’s confusing for sure what is the “good” pain, the “bad” pain, and the “pain need to work through” pain. Add to that I have had this done twice within three months and both healing processes feel a bit different. So while I can learn from one, I can’t really.
I’m afraid to ask or talk to anymore doctors about the issue because every time I do I find out someone has a harder standard to which I should meet before running again. That becomes super frustrating.

First I was told: I have to do 5 single leg calf raises. I thought, that was tough but manageable.

Then I was told: no, 10 is the best number… Damn… I thought. (keep in mind I can’t do 1 when I heard this).

Then I was told 25! WTF……

No, no… its actually 3 sets of 25 with 15 seconds rest between…. You’ve got to be killing me! In fact, give that a shot.

So I have stopped asking. LOL

Its dawning on me how long the actual road to recovery is. It sucks. I feel pretty out of shape. I’m 10-12 lbs. up. I’m barely back to where I was swimming. BARELY. I can’t hold the efforts for a complete set yet but I am starting to see signs of life. I can’t really push off the walls normal yet although close, I have to think this is part of the slower times.

The Bike… this one is interesting. I have been riding a lot of rides in tennis shoes on my pedals. It kind of sucks so I invested like 20 bucks in some platform pedals and have that on my MTB. Tanya asked me to do a 100 mile organized ride with her and some friends. I told her I didn’t feel like it because I only feel OK on my MTB and I don’t even have clips yet.

She convinced me to come and then basically dropped me… ugh. I made it 64 miles into the ride with eh group but had to do the last 3 on my own. It’s been a LONG time since I was owned like that on the bike. That wasn’t a good feeling and although I finished in like 5:30 on my MTB I was ready to retire for good.

I was able to ride in clips a few times but it was a lot of strain on my claves. Interestingly making me rethink moving to the mid sole cleat position as you can really feel how hard the regular shoes make your calves work. That being said I think while in the midfoot position it would be a bit tougher to stand and accelerate or sprint. Remember though, I’m not clipped in right now so hard to say definitively but I will re look at this. The doctor told me though I am getting a bit too far out over the front of my skies with the regular shoes though and has told me to go back to the running shoes on the bike. I hate going backwards.

So this is where I am. I’ve invested too much in getting this solved so I am not going to do anything that goes against it healing, but I realize it’s going to be a long road back. The reality is I couldn’t do the things I wanted to do before the surgery anyway so it’s not like had I don’t nothing I would have otherwise been racing well this year.

If you’re scared to get it done though, I wouldn’t be. Just go to a doctor who is good and gets what you are trying to come back to.

I’ve also been really trying to think about controlling my weight with diet instead of workouts. That’s going to prove to be pretty liberating I hope in the end.


If I had to guess, I would say the end of July I can start to think about going for a jog.


BTW, I searched everywhere for what the scar would look like, I couldn’t find one so here you go. I had what’s called a “mattress” suture. Looks freaky with the stiches in but when they take them out its ok. My surgeon I guess has a good way of closing so it really looks good for what went down there. 

Wednesday, May 18, 2016

We have some exciting news!




Training Bible is the backbone of the company. The book will be released in its 4th Edition this fall!  As we continue to grow with new books, knowledge base, and experience, we have decided to rename some of our offerings to allow us to represent all of them. We are very excited! 


Nothing will change for this season. We are still team TBC!  As we move through the end of the season, our coaching division will be renamed to “SuperFly”!

Saturday, May 14, 2016

A toast to Ben Kanute!



Ben, you did not earn your spot on the Olympic Team last night. Yes, you received your spot last night, but you made the team with all your years of hard work and amazing team of people around you.

It’s impossible to say when it started exactly, perhaps with the Geneva River Rats even!

Keith Dickson pouring his heart and resources into the youth development here in our area was awesome.

Bill Schalz played a huge role laying the ground work of your amazing swim which remains a weapon to this day.

Our group rides and people like Rob Kelley helping us get you around the group ride course. I can still remember being able to drop you, not anymore!

Eric Ott and other local business supporting you and still standing behind you through thick and thin.
Brian Grasky and the Tri Cats at U of A helping yo through a crazy college schedule. The friendships of people like Stephen Pedone Pedone from places like this continue to be amazing!
Getting Trek bikes to believe in us and our vision for you and what we can accomplish has been nothing short of unbelievable and second to none.

TJ Tollakson taking you under his wing when you first moved to Arizona – Such a class act.
I know you have an amazing support staff in Tucson. 

Jim Vance who is willing to always lend advice and info. Jumping at any chance to do whatever is needed.

Ryan Bolton stepping up to the plate to help us get over the hump with your running and confidence in it, and his willingness to help ongoing and giving you chance to run with great runners – unbelievable.

Bobby McGee and USA Triathlon has always been there to help with run form, technique, advice, support.

People even like Joe Lotus who lends advice and encouragement and perspective, is something I know I am personally thankful for. Your parents Mike and Eileen Rassin Kanute and family.

I watch with continued amazement at the support structure and values that you are brought up in. Words cannot describe the level of devotion and enthusiasm, and TRUE UNCONDITIONAL love and support I have seen them give you over the years.

Ben, you took all of these things not just last night, but over the last 10 years or so I have gotten to personally witness and have always given honor to them by who you are as an athlete, but more importantly who you are as a person.

So you got your spot last night, CONGRATULATIONS! But I have seen you earn it for years. We all have. Enjoy this!!!
We are all behind you Ben!

Tuesday, May 10, 2016

Getting through things

One week after my second surgery and here I sit on the couch. I knew when I set out on this journey this would be the worst week, and it has been. Don’t get me wrong, my spirits OK. I’m just as out of shape as I have been literally in 15 years, and as immobile as I think I have ever been in my life. Add to that it’s my right foot right now and I cannot drive.

You know what though, I already have 1 week done! 5 to go.

As I tell my athletes when things look overwhelming, just take things one thing at a time. Here are some simple tricks I have used to do just that:

-        Marine Corps. Boot camp: I would try to make it to each meal. The weeks were too much, sometimes even the days. But I could make it from breakfast to lunch, then luck to dinner. Then soon I would wake up and have breakfast again. And so on. They add up pretty quickly.

-        With huge blocks of training: I would have weekly hours over 20 when I was working 2 full time jobs years ago. It was quite tough. Even when I was working less I would see some weeks I would think “how the hell am I going to do this?”. One workout at a time. Even on days you think you’ll have no time. If you just get one done, then try to find a window for the next. You’ll be surprised what you can do.

-        Workouts: this one is key and can be used for any sport. I would look at sets and start to anticipate how I would feel at the end. Then I could easily let that make me feel defeated before I even started. DON’T DO THAT. Take the next interval and so the best you can per the instructions for that interval. Then about 90 percent through your rest interval evaluate the next interval. Do the best you can at each one.

-        Races: Same as workouts. Evaluate how you feel right now and make choices based on that. For long course you have to obviously have to think about how you feel right now relative to the plan so you can finish strong. However, if you are at mile 10 of a 70.3, worry about the next 15 min. manage that. Then work on the next 15 min.


-        Injuries: For this one, I’m learning a lot on the job. What has been working for me is to try to get through weeks. I get through the weeks by trying to get to PT sessions. I know I have 2 of those a week most of the time. So if I can get to Tuesday I get a progress report. Then I only have one free day before I am back. Then I am only one day away from the weekend and those always fly! Then its Monday again and I into another week and 1 day away from PT. 

Wednesday, May 4, 2016

Here we go again… We got this.


Here is a recap of how it has gone so far
It should be noted- I did a lot of research on the subject. I had previously tried PRP as well as low shockwave therapy. Both did help reduce the pain initially but I could tell I was quickly on my way back to a lot of pain. I had a structural issue in my heels that needed to be removed in my case. I am the type of person that when I know what needs to happen to get the true result, I like to just do it. In my case I felt in my core this was the ultimate decision for me to make to actually give me the best chance at a full recovery and life.
Things that went into my choice
-        Non-surgical vs. surgical. Addressed above.

-        Was I ok with the outcome if it “worked” but I wasn’t able to run like I had before? Yes. I was and remain hopeful it will be my choice to return to normal triathlon activity. However just like I talk to my athletes who want to set a big PR, sometimes you have to be willing to take risks. Yes, they can be calculated but you need to back yourself at some point. If you don’t, who will? I knew I wasn’t happy with how I felt now. Something needed to change.

-        What was the technique I felt the most comfortable with? I chose a technique that used something called a speed bridge. http://www.arthrex.com/foot-ankle/achilles-speedbridge. I chose this because I was told it was knotless, I was told it was strong enough that I could put weight on it in 2 weeks, and the procedure made sense to me.

-        Who. This was a big one for me. I have use Dr. Paul Bishop for all my foot issues and continue to do so. He made my orthotics. They are the best orthotics I have ever had for running hands down. He fixed my forefoot issue which used to derail me. He diagnosed the issue I am dealing with now. He is amazing. He and I have become very good friends over the past couple years and I initially chose him to do my surgery.

After further discussion, he had recommended I speak to another surgeon he trusts implicitly. We thought due to our friendship it may make sense for me to have a different surgeon. I sometimes think about how honorable that was. The mark of a person who REALLY knows their stuff in my opinion, is the ability to practice humility. He obviously puts his patients first.

Even though he told me to consider someone else I was very reluctant to change from someone I have been having so much success and trust in. At the end of the day, Tanya and I decided to take him up on his offer to get us in with Dr.Vora.

Dr. Vora is equally as amazing. He cut right to the chase. He told me exactly what he thought I needed. He said I could mess around with PRP, and shockwave, as well as other non-surgical things but it would just be something that he would do to satisfy my curiosities. He said based on the structures in my Achilles and the extent of the Haglund’s deformity on my heels I will ultimately need surgery.

-        What was the expected outcome? He of course could not guarantee any outcome, but he was 99.99% sure I would have very close to 100% recovery. He said he had done hundreds of my procedures with great results and one athlete had just done a 100-mile trail run after. Each case is different though he warned and until he got inside to see the actually situation needed me to know nothing is a guarantee.

-        Grafting. VERY IMPORTANT – In my opinion, this was one of the most important choices. A lot of people I spoke to said they would use my FHL (the tendon that helps connect the big toe). To ME, it didn’t pass the smell test for returning to running at a high level again. While I have no qualifications to say what is best, like training I need to have confidence in the plan I choose.  What I really liked about Dr. Vora, and was one of the things that pushed me over the top with him; he said he has done so many of these and could almost promise he would not need a graft of any kind. His confidence in this was huge to me. Had he needed one, he recommended the FHL, but we agreed to use something else. (HE WAS ABLE TO DO THE REPAIRS ON BOTH SIDES WITHOUT A GRAFT)

-        My biggest advice – Once you decide, stay off google. It’s insane what you find on there. I found people saying terrible things, it freaked me out. I found DOCTORS asking other doctors how to treat is because they never had…. WTF??? So it goes back to: do your research, google, ask friends, interview doctors, whatever. Once decided, STOP. Trust the process. It’s like walking around an expo asking everyone else how they trained for the event and when their last long run was. You’re never going to get an answer that makes you feel affirmed. Trust your coach and your process.

-        Timeline. No doctor would do both at once. Understandably. Most suggested a 4-month spread. I convinced Dr. Vora to let me schedule my second one 6 weeks out. He agreed to let me schedule it if I would promise to cancel it if I had any doubts at all.

-        The second biggest choice, which I am lucky to have secured is PT. It can be as important as the surgeon. Gina Pongetti, and her team Taylor Millican and Lindsey Rose at Achieve are amazing. Literally every tool at their disposal I could need. Dry needling, Garston, ART, Alter G, etc.  Rob Duncan helps me with the PT exercises and Garrett Krug coming up with awesome ways to keep me fit even from week 2.

Dr. Ginsberg at Ginsberg Chiropractic in Geneva has helped my hips, neck and back stand up to the constant beating my body has taken from the crutches, and having the boot on. This is a huge point as a lot of people have back trouble for months after walking in such an uneven boot. It can be 2+ inches higher then then other leg with it on. Have a plan for this!
-         
RECAP

Left Achilles first. Last week of March 2016.

Week 1 – lots of laying around and pain meds. All non-weight bearing. A lot of swelling and discomfort however the pain was quite manageable with the meds. The worst is having to rely on others. Not because I am someone who won’t ask for help, but I appreciate they have their own stuff going on.

Week 2- Still non weight bearing. Still a lot of swelling when I wasn’t elevated. I was able to use my personal trainer, start PT and get Chiropractic care. At the end of this time I was able to get my stiches out which helped a lot. I was told to let the holes close then I could swim!

Week 3- At the end of this time I was able to get my stiches out which helped a lot. I was told to let the holes close then I could swim! A day after the stiches came out, I got a small infection starting in the lower part of my incision. Taya caught it immediately. She got me on some antibiotics to clear it up but it delayed my being able to swim till the end of the week. I was also told to start to walk in the boot (with a lot of heel lifts). It was very painful at first. I wasn’t sure how I was going to be able to do it at first and took my crutches with me a lot of places.

Week 4- What is becoming a reoccurring theme is things I can’t wrap my head around start to become possible pretty soon after. Walking in the two heel lifts at day 20 was almost impossible. After a few days, I could do it. Now I was down to 1!  I was able to start swimming in week 4 and I was SOOOOO out of shape. If I’m honest I was pretty discouraged with the times I was seeing. I started to ride the bike in the boot. Just on the trainer. This is good but I can only tolerate an hour before my ass hurts so bad (I can’t stand so I just sit there and push about 150 watts which means a lot of time on the saddle)

Week 5- I was able to take out my final wedge. I was able to feel more normal and do thigs like stand up without the boot and even shuffle around the house a touch barefoot. I wasn’t using the foot at all. Just was able to sustain some weight on it enough to slide to bathroom in the middle of the night etc. I started out the week not sure how my repaired foot was going to be able to sustain me when the other couldn’t, but I just had to trust that it would when the time came.

Week 6 – I got to take off the boot! This was huge because the last 4 days in the boot I was starting to get a lot of pain in my plantar fascia – A lot. It still hurts today. It’s the hardest thing about using my repaired foot actually. I got the boot off on Monday
Tuesday was Right foot surgery time.

Dr. Paul Bishop will be doing my post op follow up care.