Madison 70.3 - first "Race" back.

Well, that was interesting.

I did Madison 70.3 yesterday. It was my first race back from all my surgeries and injuries.

A brief re cap –

I had surgery on both of my Achilles over the last 14 mo. That’s about a 12-month rehab process, and while I thought I could beat that timeline, I wasn’t able to. I think I could have with 1 but the issues around having both sides done, for whatever reason was a lot. In addition to that my hips were compensating for the lack of calf strength that I still battel with and were becoming sore to the point they were considering MRI to see if there was a tear. I told them this wasn’t a conversation I was willing to have right now…

Anyway, no excuses, just that’s where I am. I have been biking a lot and while swimming a ton, have been swimming on my own all the time.

I felt strong for the bike going in, and knew my swim was solid but wasn’t sure how well I was going to go relative to how well I used to swim. So, I was excited to see.

I truly haven’t run in about 18 months. Yes, I have had periods were I could run. My 2 longest runs were 10 miles each. There really were only 2 of those. I did jump in a half marathon that I surprisingly held up the pace (1:28) quite well with no running prep for it, but that’s was f’d my hip up about 8 weeks ago and I haven’t run at all since.

Since then I have been walking at an incline on the treadmill. It's great for rehab, keeps the HR up but it's 65% different muscles to walk than run, something I learned this year. Well, I learned it when I walked at IM FLA before surgery – LOL

I was supposed to do IMTX which I knew wasn’t really an option so I had to withdraw.

I was supposed to do IMFLA 70.3 but still wasn’t ready

I’m signed up for LP, but will not be ready so had to withdraw

I was tempted to punt Madison too considering I haven’t been running… Jim thought it was a good time to get back in the game though and see. Additionally, Tanya was going there to race and I was going to be there all weekend and didn’t feel like watching again.

I agreed, but wanted to keep training all week. The last thing I wanted to do was taper for a race that I wasn’t ready for when all I want to do is regain some fitness.

Couple of the options going in were:

-       Just do the swim and Bike.

-       Do the swim and bike and od a run/walk pattern.

I really didn’t want to risk anymore injury setbacks (it's been almost 3 years of injuries – I’m over having them)

In my mind, I wanted to start at the back swim and ride great then do one of those options. However, I didn’t want to have to swim over people, and given there was several miles of bike path at the beginning of the bike, I didn’t want a lot of crowds to deal with there. Additionally, Scott Iott asked if I would start towards the front with him to help pace him on the swim, so I went up front.

Swim -

I liked the rolling start, it was nice to not be pounded. I think most people set themselves in the right spot which was nice. My pacing and effort was a bit forgotten so I trusted some of the swimmers around me after hundred yards and just drafted. I figured even if a touch slow (which in the end I went around them) the day wouldn’t be about a min here or there in the swim for me.

26:57 (1^st AG)

Bike-

This is where the day got interesting. I had done literally NO course recon other than listening to some thoughts from others. I really didn’t care because truly it was just going to be a hard effort. In training if I try a new course, I would just use the course management skills I know how to use. If I come to a hill, ride it like I would a hill, etc. So I rolled with that.

It was a tough, hotter very windy day. It ended up being over 2K feet of climbing.

The issue was in the first 3 miles both my nutrition which included my Infinit nutrition (salt and carbs) were tossed. I was left with 1 bottle of coke and a single gel. (I couldn’t stop and get them, they rolled into a ditch under the bridge). I tried to get stuff at the aid stations but the volunteers were doing that thing where they don’t put there arm up with the nutrition so I ended up getting cliff blocks which are hard to navigate on super bumpy roads. The point is I just didn’t get all the nutrition I probably needed.

Whatever, it was just a training day and I have practiced being light on calories in training I told myself. Thank God I had practiced that because I was feeling it for sure.

I wanted to bike a bit better, but had to start finding places to relax and conserve power. I ended up with only 285 NP but the first 90 min was closer to 300 so you can see where I dropped off a bit. Ride ended up at 2:18

Now here is where it gets interesting. I had a 3-motorcycle escort and from what I could assess and was later confirmed, about 6-7 min lead…

So, revisiting my original options. I would feel like a total dick not starting the run. Literally EVERYONE hears my name coming in, cyclists waiting for me to start the run…. SO, I reluctantly started.

Run… Well Walk run, well more walk than run (not really but kind of)

I didn’t want to have to explain the cyclists my walk run strategy so I thought I would just run steady and smooth until (hopefully soon) people would pass me and I could hide in a crowd. I used to try to run sub 6:20 pace so when I started out at basically 8 min pace, I was being conservative.

 The cyclist would keep encouraging me to stay strong they are still a way back, and I would sometimes explain, that no, in fact I wanted them to hurry up and catch me. LOL

While I was feeling NO INJURIES for literally the first time in years, my quads were so locked up and cramping it literally was almost impossible to move them. I have no idea it was from the lack of nutrition, or the fact I truly haven’t run, but this was my reality.

Please someone, come catch me.

Mercifully, Ryan caught me about 20 min in and then a few more started to come by and I could start to really do my run walk. I wanted to do 4/1 but it wasn’t lining up well with eh aid stations and I NEEDED some hydration and was even trying to eat pretzels and chips to get the salt.

A few guys would pass and would think, let’s go, lets run with them, I just couldn’t. People would encourage me and tell me I looked strong (probably the same people who say child birth is beautiful). While I appreciated the encouragement, I knew I looked like shit. I saw some 12 min miles in there, those were fun…. Then I just wanted to try to break my bike split which I did – BARELY. OMG. 2:14.

So that’s where I am. My swim and bike seem to be back to par. My run, just hasn’t been worked yet. I need to assess how and what I need to do to get that back. Still deciding that, but I felt good that once I do get my run going again, I can still play at the front for a bit.

Fueling for training and racing

My take on metabolic efficiency when it comes to training and racing.

As someone who struggled big time with nutrition and stomach issues, I tried every trick in the book to try to figure it out. When I did, it was a HUGE change in my results.

Here are my thoughts and beliefs.

Metabolic efficiency is the way to go as the foundation of how you eat and train. Without getting into the how to here, I found during training:

-       Eat that way as your baseline nutritional practice. Without a doubt.

-       Train that way on easier and, work up to solid endurance days. I would try to get to 2 hours just water (or now using the hydrate/BCAA blend) then I would try to shoot for about 200-300 calories an hour on the bike, ideally a nut/fruit mix for the first 1-2 hours of eating to keep blood sugar in check. After that, I would eat pretty much what I wanted to get those calories.

When I worked with a pioneer in metabolic efficiency as my personal coach, I would listen to him tell me that I could break 10 hours in an Ironman with as little as 80-100 calories an hour. I agree it probably could be done, but disagree it's the best wat to race.

I DO AGREE it's the best way to be ABLE to race if needed.

What do I mean by that?

The practice for racing is thought to take the gut out of the equation so that you effectively eliminate one of the largest problems Ironman athletes have. Gut shut down.

Ok, that’s true, but I also still prescribe to the nothing that the research shows the more you are able to get in and assimilate, the better you will do.

So, I think the metabolic efficiency coach was leaving results on the table from calories in, and I think Asker was not used to, or hadn’t dealt with the gut shut down people get only after 7 hours.

The body will use blood in 3 ways and in this order: 1- cool to body. 2- bring oxygen to the muscles 3- IF AND ONLY IF it can do the first two will it start to digest food. So, you need to be very good at the first two and can burn the right fuels so when you go hard, which makes the first two things tougher, or its hot, or a combo, you can still have energy and not get a bad stomach.

Recovery update - GETTING BACK!

I’m finally feeling like I am at the end of recovery (almost). I’m able to run on the alter G now with fairly normal speed up to 80 percent un weighted. Ironically the Achilles on either side isn’t eh part of my legs that gets the most tired or sore, so I take that as a good sign.

I am able to bike almost normally. What is hard is the standing and not letting my ankle drop at the bottom of my pedal stroke because the calf is just not strong enough to push with just the forefoot. At first I thought my saddle was off (too high) but then it occurred to me that if my heel wasn’t able to stay up, it was going to feel high. I flew out to see Mat Steinmetz who was kind enough to do a fit review for me and confirm my suspicions. We decided to leave the bike in the optimal position and then I would just try to work on the strength and or ride other things until I could hold the position. That was 2 weeks ago and already yesterday I rode 92 miles with Tanya in the position, so things are progressing quickly now I hope.

Standing on the bike is tough because all the pressure is on the forefoot again and I end up supporting a lot of weight on my hands over the handlebars. That too is getting better. Finally on the bike, when mountain biking I can’t ride off road very much because I don’t have the strength to hold my ankle tight all the time so when going over bumps etc. it feels “loose” and can be a bit painful. No worries, it too is getting better and I can stick to smoother roads for now.

I went to see the surgeon the other day and was told I had the ALL CLEAR! Said I can run, or do whatever I want at this point. I had asked about waiting until I run until I was able to do 3 x 25 single leg toe raises. He said that due to our procedure we used and the extent at which he cut off my heel that I could start to run now and that I am in no real danger of the injury returning. He did say he would lay off the run until I could have a pretty normal gait, or at least not limp so I didn’t cause other compensation issues.

-        Note: I had a pretty extensive repair. On my left side he said despite having done the procedure hundreds of times, it was in the top 3 worse he had seen. So if you have a lesser surgery I would check on your own return to run protocol. I know if the tendon becomes too tight or weak it can lay down the same injury again, so double check that

-         

Last week I decided to run 1 min, then walk 2. It was very slow, but I was able to “Shuffle/jog” for much longer periods with no pain and made it 4.5 miles! I have run up to 3 miles 2 more times since then and the pace is around 9:30 pace for the most part. Not blazing, but legit “jogging”. The Achilles has no pain which still blows me away as I can’t remember not having pain, but the peripheral stuff gets weak and fatigued and still have some “nerve” pain which causes me to pause and take some breaks. I also do not have the forefoot strength to really push off so I am definitely more on my heels then before, but the strength will come and I have been using the alter g to remember good fast run form.

I also want to point out even about 3-4 weeks ago I felt like today would never come. Its not an easy road and it I am sure I still have setbacks ahead of me but the healing is not linear. That’s the hardest part. You’ll feel one week like you will never get back, then 4 days later feel remarkably better. So don’t think your progress is limited to a set trajectory. I also would have a few days here and there where I would be pretty pissed off at my situation and angry. I would get discouraged with people trying to encourage me, or try to tell me it would be fine. Go ahead and feel like that sometimes, you deserve it! It does suck to rehab. If It didn’t, more people would go fix stuff. However, you have to snap out of it and figure out something to focus on other than feeling sorry for yourself.

I have a lot of people to thank. My awesome with Tanya has been almost too supportive and positive through all of this. I couldn’t have done it without her. I’m also convinced some of her oil concoctions have made a huge difference. I’m about 8 weeks ahead of recovery schedule right now.
Not only that but her clinic where she works has amazing systems for rehab. They even do PRP now. Pain and Wellness Group out of Plainfield and Villa Park is truly committed to athletes.

Achieve Physical Therapy has been amazing. Gina has been pretty busy with life and helping Olympians but left me in great hands. Taylor and Lindsey have been awesome PTs to work with. They know all the tricks. Dry needling, Graston, massage, exercises, stretching, Alter G, etc. 2 x a week they put me back together. I continue to be so grateful.

Dr. Ginsberg has been on my adjustments for chiropractic since before day one! He was able to keep my hips in line while off center in the boot for almost 3 months. He kept my back and neck feeling fine the entire time as well. I literally had no issue with the crutches, or the boot thanks to him. He even manipulates the ankle now to make sure it stays all lined up.

Garrett Krug, my strength trainer has continued to look for ways to bridge the PT/ strength training gap. To say he is just a strength trainer is not enough. He not only has a 4-year degree in this stuff, but is CONSTANTLY educating himself on new techniques. He went so far as to come to some of my rehab sessions to talk to the PTs to make sure what he was doing lined up with what they wanted.

Dr. Vora, my surgeon. I can’t believe how good this guy is. Not only is he good but he has a system for closing surgeries that I swear I barely even have a scar. If we are being honest, I was worried I would have Frankenstein looking calves and ankles. Not even close. He is blunt, to the point, but effective!

Paul Bishop has not only found my surgeon for my case but has made me the best running orthotics I have ever had. They were so good I got Tanya a pair and combined with some new coaching methods will be the first year she has made 12 months’ injury free!

I write this and seems like I am thanking a lot of people, but that’s what it takes. Don’t do things half way. If you want to get better, go all in. Invest in yourself. 

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.

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