The Journey to a Texas IronMan

Holiday week is upon us and boy has this been a challenge to balance workouts with work, socializing and home life. I started to fret a bit this past week thinking I was not quite able to give the attention needed for workouts. Luckily, my coach who I swear has mental telepathy sent out a message to her athletes stating this is a time to enjoy with family and friends then in January we hit it hard. This was music to my ears and offered much relief knowing the couple of days I needed to wrap up shopping and shipping was okay. I even managed to get ahead of the to do list and found the perfect dress for an upcoming wedding in early January….thank you Nordstroms. ;)

Pull up update….made it half way, not bad and it is progress considering the first week the body just hung from the bar like a side of beef hanging in the meat locker.

Celeste the super tri bike was sick of the indoor trainer as well as I. So I took her out for a spin and both feet were frozen after the ride. Instinctively, I thaw out and search to find a fix. After a few short clicks online, viola….I have made another purchase – cycling shoe covers! I purchased two versions, one pair covers the toes and the other pair is a full on bootie to cover the entire cycling shoe and ankle! The boots are a bit funky looking however they are warm. The toe covers look like little mittens….again, warm and too cute.

Since I was in the shopping mode, I purchased a few flavors of the IronMan perform sport drink as this will be the hydration out on the course on race day. It was a great price so I figured I might as well begin the acclimation since I typically use another brand. All in all, expenditures are very much under control for this race and that is a great thing!

Really folks, that is about it for this past week. Next week is Christmas and it’s time to take a week off from the blog although trust me, the workouts will continue. So do enjoy time with family and friends, get rest, don’t over do it on the holiday food and beverage and I will catch ya before 2010 comes to a close. Until then, may each of you have a wonderfully happy, safe and blessed holiday.

Talk to ya soon!
Janet

The Journey to a Texas IronMan

Hi Everyone! Another whirlwind of a week blew right on by and here we are on Friday, the 10th day of December 2010. It is hard to believe in just a few short weeks, we will enter yet another new year. Funny how quickly time passes when you are having fun!

The P90x challenge continues throughout the weeks workout. One of the biggest challenges I have with this fun series of workouts is the pull up. For a lot of women, completing repetitive, unassisted pull ups are difficult. I fit into this category. So I had an idea – if I have a pull up stand….by gosh I will be able to focus on this goal and be able to pull off the pull up just like the guys and gals in the DVD.

I zip over to the local sporting good store and meander around checking out the various types of pull up apparatus. I select a device called the Power Tower. It was a good price and offers many different exercise workout options. The sales person at the store was very nice and was very helpful in assisting me in selecting the right device for my goal. So the Power Tower was loaded in my SUV and off I dash home.

The box was not large and I thought this will be a snap to put together. Umm, big mistake…there actually was A LOT of assembly required. So I did the natural thing and opened the box, laid out all the materials, the tools and even the instruction manual then called my spousal unit in to put this thing together. Yes I helped…then suddenly had to run an errand with my daughter and darn, I had to take off.

Returning 45 minutes later, I find one spousal unit appearing slightly agitated and a magnificent Power Tower in our workout room. I jump on and start with the reverse situps, then test out the push up bar and then….the pull up. I used a box to stand upon in order to reach the handles. As I dangle from the Power Tower, I attempt to pull myself upward. No such luck. So I try again and again. At this point, my arms are on fire and I am still dangling in the same position. I thought perhaps I needed to warm up then make another attempt. Once again, no pull up…le sigh…

On the bright side, there is now one dandy piece of equipment added to the workout room. I also add another goal for 2011……to master this evil pull up exercise. At this rate however, something tells me I will be an IronMan first.

Talk to ya next week!
Janet

The Journey to a Texas IronMan

Hi Everyone! Felt kinda weird not blogging last week however like many things, time does pass quickly and viola – here we are back in the blog.

I trust you each had a great Thanksgiving and perhaps many of you are planning out the next month of your holiday prowess. A lot of my time last week was spent whipping out the seasonal décor, and planning out a month of whirlwind activity. Making sure social activities are confirmed and of course allowing time for work, sleep and workouts has become quite the delicate balancing act. I caught myself thinking about exactly how late will an event be to allow for enough sleep to prepare for the next morning’s workout or what do I eat ahead of the gathering in order not to indulge in the season of delightful food and beverages. It was tough planning and I bet it will be a challenge this month. Then again, I guess one could catch up on sleep in January….right?

So guess what? I started back running and no knee pain! I know, I need to cool my jets and not get too excited – one session of overdoing it and it’s back to square one. So far I am in the walk/run mode and attempting to run on on softer surfaces whenever possible. I hope the slow return and altering terrain will help cut down on the injuries. The monthly sport massage is also truly helping along with dedicated stretching.

Speaking of running, this weekend in North Texas, the Dallas White Rock Marathon will be in full effect with a half marathon and full marathon distance. Our Practice Administrator Lori is running the full 26.2 and without a doubt, she will be strong and have a great race. Good Luck Lori and to all White Rock participants. You are all superstars!

This week Celeste was back in the stationary trainer, cycling DVD’s were cleared of dust and many rotations later along with a lot of sweat, the cycling workouts were completed. I give it a few more weeks until I have the hamster in a wheel feeling, ah the joys of cold weather training.

The swim is now pretty much moved indoors as the lake water is pretty nippy. Still, the strokes are consistent and I stay relaxed even as the yardage increases. P90x along with alternating weight workouts compliment the swim. I only hope to have this relaxed, zen mode in the water on race day.

That’s about it for this week so do take a moment especially this month and have a few deep breaths. It will relax and refocus you.

Talk to ya next week,
Janet

The Journey to a Texas Ironman

Welcome the first virus of the season. As much as I tried to avoid the crud creeping around, tag, I was it. After a week of balloon head, the body is slowly returning to a normal state….and that’s a good thing!

Of the workouts I was able to complete, I did manage to have a swim earlier in the week that turned the page. I swam 2000 yards in less than half the time I am aiming for during the race. Maybe it was last minute fumes before the virus kicked in however, it was a much needed confidence booster. So for that one workout, I am most grateful.

I noticed over the last few weeks, the body clock is changing to earlier wake up times. I started to think this might be a sign of over training. Turns out, it is a case of realizing the morning workouts do tend to make quite a difference when it comes to handling the days challenges. I used to be a night time workout fanatic however the change to the morning is good. So for balance, I am splitting the workout times throughout the week just in case there is that one morning I may need a few extra minutes of shut-eye.

This coming Sunday is IronMan Arizona 2010. A lot of my friends are competing and I am so excited for them. All of the hard work is done and now it’s time to head out and enjoy the race! I am ready to track their progress online and cheer for them throughout the day. I am so very proud to know so many who have dedicated themselves to take on this challenge. Good luck everyone!

So for the next week, the schedule consists of a few days of work followed by a few days at home to celebrate Thanksgiving. I love this time of year and look forward to continued focus on training. I have never trained through the holidays before as normally I complete a fall race.

That about wraps it up for this week folks, I am taking a week off from the blog to enjoy family time. I hope you make the most of your holiday! Happy Thanksgiving!!

Talk to ya in two weeks,
Janet

The Journey to a Texas Ironman

The wind is blowing, the leaves are quickly changing colors and the time has been turned back an hour to ring in the cooler weather months in North Texas. One drawback to this much welcomed change of seasons is the absence of the sun after the work day.

I have been so good on multi sport expenditures so it was about time to pick up another toy. Naturally, the toy is for when Celeste and I are out and about when the sun sets. After combing over every cycling headlight on the market. Comparing virtually every make and model then drilling down to what options I –REALLY- need and slowly depart from the “sexy must have” on the device, I now have on order my choice of helmet lighting and look forward to it’s delivery next week. ;)

Next, I have to harp a bit to everyone who has a driver’s license. I had the worst “near miss” incident this week by a passing vehicle that swerved over to the right lane. I was riding in the right shoulder and had literally inches of distance between me and the speeding car. When I caught the car in the corner of my eye coming at me, I immediately thought, okay, this is it, you are going down and you may not be getting back up….yes….it was that close. The speeding driver was less than 500 yards from a stop sign to turn left. Here is the kicker, I caught the driver texting.

I am sure virutally every cyclist has their “close calls” and likewise, drivers have their “annoying cyclist” stories. No matter what, ultimately the driver will always come out ahead as far as injury than the cyclist. As we are on the bike and are then thrown through the air by impact, we are seriously injured or we die. The driver on the other hand has damage to the car yet they walk away unharmed.

The next time you are driving, think about turning off that cell phone or place it in the glove compartment. When you are driving, your job is to safely operate a vehicle….do your job! I absolutely refuse to answer my phone while driving as I absolutely refuse to be the cause of inflicting harm to someone on the road. Do you think you could refuse as well?

Talk to ya next week!

Janet

Laser Treatment For Fungal Toenails: Treat ALL Your Toenails!

Laser Treatment for Fungus- Calling All Toenails!!!

I have been lasering toenails for quite some time now and only recently have come across more and more people wondering “Why not just laser the affected toenails? It would, after all, come out cheaper that way wouldn’t it?”

The simple answer is “No, not really.” But let me back this up so you can take my word for it.

Fungus is visible when the nail is grossly infected. What many do not realize, is that the process started long before you could see it with the naked eye. This alone is enough reason for the need to laser all ten toenails.

All too often I see patients who tell me that their nail fungus was only on one nail for the longest time. Then, all of a sudden, it has spread to others. Fungus is contagious! It does not just sit in one place. It gets in in your carpet, your bath mats, your shower tile. And worst of all, if you do have fungus, even in just one toenail, that fungus has already grossly contaminated your shoes! For your other nails there is no escape!

Think about how lasering only those affected nails singularly, ignoring all the others which are surely contaminated. How secure do you feel about that? If you had a bad cough and shortness of breath, how secure would you feel about going to a doctor who gave you cough medicine, but didn’t bother to listen to the pneumonia brewing in your lungs? Only treating the “visible” symptom, but not the underlying problem is a problem, whether it is lungs, nails or any other condition. Fungus brews until it has a large enough colony to “visibly” affect other nails or even a previously treated nail! What does that mean to the patient? It means more frequent trips to the podiatrist for yet another “spot” treatment. You will find, is that in the end, you will have coughed up (no pun intended!) what you should have to have all nails treated in the first place! Worse yet, the cycle may continue since only the nails with visible fungus are treated again! Who knows when it might end for you and how much time you will need to devote to these types of visits? Why take that chance?

What I do strongly believe, as do all the physicians at Foot and Ankle Associates of North Texas (FAANT), is that if you are going to spend your valuable time and finances to have this procedure preformed, the least we can do is treat all your toenails at once. This will greatly increase the odds of success! One very effective treatment in one visit!

Another thing to consider is FDA approval. Only one type of fungus-treating laser in the U.S. is FDA approved. Fortunately, we have this laser at FAANT!! This is something that should give you extra piece of mind! You are getting what we know is safe and effective! All ten toenails and FDA approval is money well spent!

The Journey to a Texas Ironman

Keeping a commitment. Many ask how one can train for an IronMan and still keep the rest of life going. It’s simple. When you find something that is your passion, you make it work. You honor the commitment to yourself and to others.

I am excited to know and meet triathletes that are sincerely honest and have a genuine outlook on life. There is a friend of mine that I cycle with on the weekends. She has no idea but just riding along side of her..okay, she is in the front a lot then again I can sometimes pass her…is such a positive influence and has that strong sense of commitment. Even though she usually places in her age group, you would never know it. She is committed to improving herself however never making others feel inadequate. Thanks Laurie – I hope to be at IronMan Wisconsin 2011to cheer you on just like you have committed to cheering on athletes including me at the Texas Ironman. ;)

This whole Journey of commitment also adds another goal to my list: To pay it forward by committing to helping others join and grow in the world of triathlon. This community has a lot of great people and it is the right thing do by welcoming others to the multisport lifestyle.

As for the workouts, the swim stood out this week. Alot of time was spent slowing it down and focusing on form. No running even though I gathered an inkling of possible walk to run workouts coming up soon from my coach. I figured I might as well type that sentence to see if she will let me strap on the running shoes and head out for a run..errr…jog…errr….walk in the near future. Did ya get that Della? ;)

Commitment. Just one of the many facets of becoming an IronMan.

Talk to ya next week,
Janet

The Journey To a Texas IronMan

Off days…love them! It is the one time I can catch up on reading and a bunch of other items on the to-do list. Recently, I tripped across an article in the New York times referencing how 40 somethings are turning to triathlons. Leave it to someone to come up with this acronym: Mamils. Mamils stands for Middle Aged Men In Lycra. So if the over 40 male crowd is a Mamil, then I guess you can lump Dr. Crane and I in the Mafil category.

I’ll take it. I think Mafil is pretty cool. Here we are living a healthy lifestyle, dedicated to the sport, with the occasional luck of placing in the top three of either age or weight division and enticing people everyday to become more active and live healthier lifestyles. Many of our friends think we are nuts. I’ll take that as well. I think you do have to be nuts to a certain extent to plan out and execute daily workouts on top of work and all the other curve balls this thing called life pitches to us.

As I read the article, it mentioned the median age group is 41 years of age. I would agree with that. The average salary however which was listed at 175,000 may be a bit grand. You see, there are many who do not necessarily fall for the paying full price on the latest gear. I am one of them. I cannot remember the last time I paid full price for anything except for race entries and the bike jersey from each race. Thanks to the internet, and social websites, you can learn a lot from clothing to bikes to running shoes. Many people I meet are do not necessarily have the best of the best however they often are the winners of their respective age group. Sure, the pros have the latest and greatest…then again it sure helps to be sponsored by the brands plastered all over their clothing, helmet, shoes, bike, wetsuit, running shoes…well, you get the picture.

It all boils down to the athlete. You need to train and put time into all three disciplines. You also need to eat right, maintain life balance and sleep. Sure, I do adore my bike and the few upgrades I have done (discounted items of course) but the bike isn’t going to obtain the level of endurance needed for the IronMan. It comes down to training. So for those who think they must be of a certain income level to be in triathlons whether long or short distance your wrong. You can join in on the great fun of the multisport lifestyle just like the next guy……but you do need to train.

Talk to ya next week,
Janet

The Journey to a Texas Ironman

The long ride.

This once a week cycling workout is to get time in the saddle as they say and keep it steady. The scenary on this ride had numerous collections of road kill. For a minute, I actually felt bad for the armadillo that was run over then I came to my senses and realized he or a sibling might be the culprit on tearing up my flower garden.

At the scene of the crime, a feathery 747 a.k.a. “the buzzard” dove in to pick up Mr.(or Mrs…could not tell as it was too squashed) armadillo and begin to enjoy an afternoon snack. The interesting thing is as this 3 foot tall or so bird was dining, you would think as I rolled closer, the bird would fly away to safety. Nope, not this one. The buzzard continued to eat and stare me down. The stare down was of great intensity that I personally give only a few times a year at best when I need to get a point across. Just ask my husband.

To add to this weeks adventure, I had my first deep tissue massage in quite a long time. I was lucky to find one of the best sport massage therapists in the area. She quickly found many misbehaving mucsles that could very well add to my misbehaving knee. It was pretty intense and I did my best to get through the session. At one point, I was thinking it would really be cool to have Spiderman talents so I could crawl under the table and hang on upside down with my fingers and toes in order to escape the pressure of having my muscles worked out. That would have been pointless as she would have simply laid on the ground underneath me and continued the torture…errr massage session upside down.

After making it through the hour, it turns out I felt better and yes, I will return. In fact, I am adding this to my list to the Journey. Around the middle of each month, if you hear a high pitched scream just disregard. It will be me going through another session. I was sore in some places but the release of the muscle sets made the workouts that much easier the rest of this week.

Tack on deep tissue massages by someone experienced in working with athletes to the The Journey. The results are worth it!

Talk to ya next week!
Janet

The Journey to a Texas Ironman

Hi folks! Another week has floated right on by and still no running for three more weeks. Naturally, I have tried to obtain short distance approval from my coach. I received an instant reply from her which is the correct answer of no…le sigh.

A new twist was added in the form of longer cross training workouts. I popped in a DVD of P90x. Starting with the chest and back workout, I thought I was doing pretty good until I caught myself in the mirror with the T.V. screen in the background. Yeah…I was not quite matching the instructors and slightly behind the reps. I still pushed through the workout and managed to face plant only once during the “dive bomb” pushups section. A bit of ice was applied to the forehead that evening and now all is well.

The next DVD later in the week was P90x plyometrics. The instructor started the DVD advising you how tough this workout is going to be with the quote “this is the Mother of all workouts”. So as my stomach sank I began the warm up. Funny, this DVD was WAY easier than the arms and chest. The workout focused on fast twitch muscles consisting of leaps, jumps, squats and quick change movements. Given the years of competitive skating, then tennis along with basketball, it all came right back to me and finally, I had an advantage. YES!

There was one section of the workout where you place a stool in front of you and swing each leg over and back the stool switching off feet non-stop for a minute. I noticed they chose a lower stool whereas I had a high back taller style. After that section I was ready for the Vegas showgirl circuit as high leg swings were nailed with minimal effort. The result of this workout included a reminder of my success for the following 24 hours each time I attempted to walk, bend or reach for well…pretty much anything.

Cross training – necessary in this journey and look forward to more of them .
Have a great weekend and as always…..talk to ya next week!

Janet

The Journey to a Texas Ironman

Hi Everyone!

This Saturday, October 9th, triathletes from around the globe will be competing in the Ford IronMan World Championships. It’s the triathete's superbowl with ingredients of the world series sprinkled with a taste of Wimbledon topped off with a healthy serving of World Cup dashed with NBA finals. I cannot wait to catch the live coverage online. Most importantly, I will be following my coach who will compete in the championship. What an amazing thing to be at the “big one” out in Kona, Hawaii.

So how did IronMan begin? Basically, a group of local athletes talked about an endurance triathlon by combining swim, bike and run. John Collins suggested to combine the three events but with a catch to complete all three disciplines in one day. Later that evening, Collins announced that whoever finishes first will be called the IronMan. From that day forward, IronMan has grown to mulitiple distances with races worldwide. Of course, the World Championships are right where the race began in beautiful Kona.

Reading data from IronMan.com, I found some interesting factoids about this year’s race. Check this out:
*By gender, the break down of competitors are Women with 27.5% and Men with 72.4% participation.
*The highest percentage for an age group is Men 40-44, the least percentage is men age 80 and above.
*The country with the most participants is the U.S. with Germany in second place. There were many countries listed as .1% participation but hey, at least there is representation!
*There are over 5,000 volunteers with many working beyond the 17 hour race cutoff.
*Since you have 17 hours to complete the race, if you are on the course running in the dark, you must wear reflective tape and run in single file. Kona does not have many lighted highways.
*Kona is proud of their graffiti free highway. Competitor friends and family may not mark the highways with anything but colored chalk.
*As with all WTC triathlon events, public nudity is thankfully a big no-no.

As I continued to read more and more about the race, I tripped across one link on the website and I was immediately intrigued. Did you know there is also a lottery for those who are unable to qualify? That sure put a smile on my face. A total of 1800 spots will be granted for the 2011 race. Now think about that. How cool would that to be selected to be a part of the biggest IronMan in the world? Okay, I will fess up, the site is bookmarked with thoughts of attempting for 2012 since I sort of have a race in 2011 already booked. I figured I would spring this on my coach when she gets back from her race. More on that conversation in future blogs. ;)

Have a great weekend everyone, train safe and be sure to take time for yourself.

Talk to ya next week!
Janet

The Journey to a Texas Ironman

This week has been dubbed the week of easy. The fall race is done, Sherpa duty was a success and now the focus changes to next May. It is hard to believe race day is a little over eight months away. This process is similar to birthing a baby. The cool part is this baby is going to be an IronMan. ;)

The weekly workouts were labeled as level easy. Here is the sick part, I felt like I was letting go or lolly gagging. The truth is, recovery weeks are key and are a very important part of training. The hard part is getting the brain to accept that easy is good and it’s okay.

But easy does work. For example, the easy workouts took me from feeling like the blob entering the pool, to swimming a good consistent workout to leaving the pool roaring like Godzilla just not so tired. I think even Celeste appreciated some time off however being the great tri bike she is, I know she also was challenged with easy..or so her owner thinks.

A highlight of this week was meeting up with my coach for coffee. I only hope if you are training for an endurance event that you experience a coach like mine. The thing is, she is quite the opposite of easy. She is tough, matter of fact yet reassuring. The end result of our conversation has me in the right frame of mind. Race day is not going to be easy by no means for me however finishing will happen and it’s having the right person keeping you focused that will make all the difference.

Still no running, in fact, I am not to run for another five weeks or so. Honestly, this is one break I don’t mind so much. In order to get through this, the body has to recover and yes my left knee, I am talking all about you thus we focus on easy.

That’s pretty much the week wrap up. Nothing to out of the ordinary and that is okay. So join me and take it easy for a bit. You may just find this is exactly what you need.

Talk to ya next week,
Janet

Minimally Invasive Bunion Surgery: Good or Bad

I would assume by now that you have seen commercials for minimally invasive surgery (MIS) for everything from spine pain to bunions. And you have probably wondered if this is a good option if surgery is needed. The ads sure make it seem like it is the best option to fix whatever may be ailing you.

Well, obviously I can’t talk about spine pain and MIS, but I can talk about foot surgery. The term “minimally invasive surgery” is used when there is a very small incision made to allow passage of small instruments into the area of concern. Ankle arthroscopy, or ankle scope as it is commonly referred to, is an excellent example of MIS. Two small, less than 3mm, incisions are made across the front of the ankle. From here, the entire joint can be visualized and most of the conditions addressed.

Now, does MIS work for bunion surgery? In my opinion, no. Bunions are formed from a mechanical imbalance and if that imbalance is not addressed, then the bunion returns. The decision for bunion surgery occurs with multiple things in mind: age, health status and activity level of the patient, size of the deformity and expectations of outcome. I would prefer to perform the most appropriate procedure on a patient, so they have the best outcome possible. Meaning…I don’t do MIS on bunions because the patient wants a tiny scar, just to watch that bunion return within 1-2 years. There are no guarantees regarding bunion surgery, but with MIS you should be aware of the more common complications including recurrence of the bunion, fracture of the 1st and/or 2nd metatarsal both requiring more surgery.

Most bunion surgery leaves a very small scar which I reduce with certain techiques post op. My goal is keeping patients active. If you have a bunion and would like to know what your treatment options are, I am happy to review those with you.

Andre Johnson injured ankle against Dallas Cowboys

Andre Johnson, wide receiver for the Houston Texans injured his ankle again during the game against the Dallas Cowboys. According to coach Kubiak, the injury is minor and he should be fine for next week. But it was obvious after the injury today, that he was not the same player that started the game.

Ankle sprains, even the minor ones, will slow you down and need immediate attention to prevent long term instability. If you were watching the game today, you noticed he missed a few plays to allow "some" rest and the ankle was taped to reduce motion. These are 2 key components to rehabing ankle sprains.

The majority of us are not professional athletes that must play on for the game. So follow the RICE principle...Rest, Ice, Compression and Elevation. In other words, stop playing and let the ankle rest for a couple of days. Apply ice as soon as possible and elevate your foot off the floor. An Ace bandage is a great way to start reducing your swelling.

If you notice immediate swelling, bruising and severe pain, seek immediate medical attention to ensure that you did not break your ankle. We will always xray your ankle after any injury to make sure there are no fractures, including looking for possible cartilage injuries which are quite common with ankle sprains.

If your ankle pain is not better after 3 weeks, then you need to come see us. You may have much more going on than you think. Better to know how to make it better, than have an unstable ankle that keeps you out of the game.

The Journey to a Texas Ironman

Hi Everyone,

This week was a rest week after the hills of Branson 70.3. The post race aches were minimal and the knee appears to be on it’s way to healing. Things are looking up and that makes me a happy girl.

After recovery swims and bike, the weekend topped off with Sherpa duty. This weekend it was Dr. Crane’s turn to knock out a 70.3 at the RedMan half iron distance in Oklahoma City. It was quite fun to help package up, drive, carry stuff, calm nerves and watch her give the ole 70.3 course a whirl. We also had a special guest this trip. Caitlin, Dr. Crane’s daughter also tagged along and was our official “Sherpette” in training.

As we rolled into Oklahoma, the sky changed from cloudy and rain to clear and sunny. This was a grand improvement in comparison to last year’s downpour at RedMan causing a race delay and parts of the bike course were underwater. That was my first 70.3 and definetly one I will soon not forget.

Race morning, water temp was 74 degrees and wetsuits were in demand for the swim. RedMan is a great race for first timers to experienced triathletes. The beginning length of the swim is pretty shallow allowing athletes to stand and take a break. The slight breeze and clouds kept things comfortable for those watching the athletes one by one swim the swim then head to transition.

This year, the bike course was altered a tad and apparently had a few more rolling hills. All in all, as the athletes crossed the line to head into transition 2, most looked happy and relatively fresh even though the temperature was rising and the clouds pretty much cleared from the sky. We caught Dr. Crane rolling into transition and she was ready for that run!

During the majority of the run portion, Mother Nature was being a bit painful to those trying to get their 13.1 miles completed. There were a lot of folks suddenly not looking so fresh as they did after the swim and bike portions of the race. For the family and friends watching their athletes, many sought out shady areas or brought there own means of shade ranging from umbrellas to canopy tents. It proves to be a long day for the spectators but every minute they are there means so much to the athletes.

As Caitlen our Sherpette followed me throughout the day tracking her Mom through each discipline, it was heart warming to watch this little girl look up to her Mom and see the pride she has for her each time we found her on the course. I see a strong triathlete in the future if Caitlen chooses this route. She is definitely a Dr. Crane mini me. ;)

By the end of the race, I think Caitlin and I were just as exhausted as the athletes. Is being a Sherpa worth it? You bet it is. Dr. Crane is in one piece which was my goal for the weekend and our Sherpette is ready for her first triathlon next month. I guess the apple really doesn’t fall far from the tree.

Talk to you next week,
Janet

The Journey to a Texas Ironman

Well folks, Branson 70.3 inaugural half IronMan was a success. No doubt about it, when officials say the bike route is challenging, they were telling the truth and then some!

We drove from Texas and as we arrived to Branson, the hills continued to multiply. I knew from the get go, this was going to be quite a different race. On race day, the weather was warmer than expected for the time of year. How lucky for me to leave heat to now race in heat. ;)

Race day swim was beautiful. While many participants wore wetsuits, I elected to not wear the wetsuit. I was very pleased with the confidence, sighting in the water and consistent strokes. I took the swim as the easiest part of the day. As the younger athletes entered the water after my wave, in no time at all they were right along side of me and sometimes swimming right over me. There were a lot of swimmers not sighting and swimming every direction but straight. I kept cool and just followed my routine. Leaving the water, I threw my husband my goggles and cap and with a smile ran to transition.

Transition one(T1) was uphill and more spread out than other races however it was uneventful and within minutes, I was on Celeste and off we went on an adventure. Fog was present in the beginning of the race and going downhill at a high rate of speed in this condition was a new challenge for me. The fog however would soon be missed as it was literally one uphill climb after another. The cool part on the bike course was the loop. As you were fighting up a hill, the opposite side of you the athletes were flying down the hill which included the pros. They were amazing as every move was controlled and fast.

During the ride, the heat kicked in with all sun and no clouds, I felt like SpongeBob squarepants trying to survive on dry land. As fast as I took in hydration, it was sweat right out of my pores. This is one race where nutrition was key. Many athletes of all levels were being pulled off the course with heat related issues.

Transition two (T2) was a snap, my bike position was close to the exit so no problem there. I had a chance to catch up with other riders next to me and all were relieved the bike course was over however the heat, humidity and direct sun were to be dealt with on the run.

Going into this race, I planned on walking most of the run. A nagging knee injury resulted in having my knee drained the same week of the race with a strong suggestion from the Doctor to go easy. So I behaved, somewhat, by taking it slow on the run. It turned out to be a LONG, HOT 13.1 miles. The heat finally got to me when I thought I was done then realized I took a wrong turn. I found a race official and with a smile he put me right back on course and I completed the 70.3 miles well before the cutoff.

On the drive home I was thinking that every athlete reflects the day after a race and think of what if scenarios such as “if only my knee did not hurt”, “if only I could have had a faster transition time”, “if only the sun went away”, and so on and so on. This is when your Sherpa, the one who keeps your head on straight and keeps you focused, reminds you that you did it and you finished it and how many people would never even dream of trying this distance. That was my husband, the master Sherpa or better known as my IronMate. Once again he took me from planning the trip to packing up everything to head home. Thank you Dennis, you will never know just how much what you do at each race means to me.

Connor Barwin of the Houston Texans Is Out For The Season

Connor Barwin of the Houston Texans suffered a season ending ankle injury last weekend during their season opener against the Colts. During the first half of the game after what appeared to be an average play, the Texans defensive lineman dislocated his ankle. He was scheduled to undergo surgery to repair the ankle early in the week.

So what does this mean for the NFL player? Very rarely does an ankle dislocation occur as an isolated event, usually there are fractures of the ankle that occur that need to be repaired to stabilize and relocate the ankle to its proper alignment.

The ankle joint is comprised of the fibula, the tibia and the talus. There are multiple crucial ligaments that kees these bones attached to each other and prevent the ankle from dislocating. If any of these bones are broken or the ligaments or torn and enough force is applied the joint can then dislocate. This injury must be surgically repaired for successful long term outcomes.

To fix the injury, the broken bones and ligaments must be repaired. This usually means a couple of plates with screws. When the ligament between the tibia and fibula is torn, I prefer to use a tightrope to pull these back together and allow the patient to return to exercise activity much faster.

So what can Connor expect from his ankle in the future. With proper realignment and physical therapy, he'll be back to tackling opponents next season. But his ankle will never be perfect. And arthritis will occur, no matter how good the repair is. But proper shoe gear and orthotics will reduce his arthritis significantly.

Have ankle pain? Foot and Ankle Associates of North Texas can help.

The Journey to a Texas Ironman

Hi Everyone,

Trusting you had a great week and if not, may next week be the best for you!

So a big box appeared on my doorstep on Wednesday. My first ever set of racing wheels arrived. Judging by the look on my face as I gazed upon them for the very the first time, one would have thought I won the lottery or just received a huge diamond or something of that nature. Nope, that’s not me. The two wheels glimmered of carbon and once the tubes and tires were added then mounted on Celeste, a ray of light shined down from the sky and angelic voices began to sing….ok, I’ll stop now.

So it’s one week until Branson 70.3 and I have new race wheels and one sore knee. This morning’s run came to a dead stop followed by a long grueling walk then out of the blue a slow jog. Naturally, you would think I would stop but I thought to walk it off and see what happens. As of this afternoon which included yard work and fall planting, so far so good. Maybe it was just one of those kinks those of us 40 and over are faced with when training – or maybe it’s the anti-inflammatory meds kicking in along with my one beverage for the evening. ;)

Anyways, I have decided next weekend's race is going to focus on the swim and bike then ease it through the run just in case ole kneecaps start yapping. After the race, I am going to take a break. There, I said it…..a break. How long you ask? Well, let’s just see how long it takes until I start whining to my coach that I need more workouts. I give it a week tops.

Talk to ya next week post Branson 70.3!
Janet

The Journey to a Texas Ironman

I was just thinking early yesterday that it has been a quiet week of work and workouts with not much to report. Funny how things can change in an instant.

Cycling on a warm sunny day with a bit of wind, a friend of mine and I roll along catching up on life and riding. As we entered into a neighboring suburb, we arrived to a stop sign. Both of us stopped and a car pulled up next to us. The woman driver rolled down the passenger window and started yelling at my friend and I stating she is looking for a woman in her 60’s on a bike who spit on her a month ago in another suburb while she was driving her car and if we know who she is and so on and so on. As she drove away, she yelled out to us stating the woman of spit set cyclists back 20 years.

So we turn on our route and try to comprehend what just went down and what on earth would have caused a cyclist to spit at a driver. Of course I could not help but wonder after the random conversation of the driver who really started the altercation. ;)

This incident brings up a very valid point in regards to cyclists on Texas roads. There is currently one town in Texas that has banned cyclists and another now trying to pass a similar ban. I could not think of a more wasteful use of city hall time by enacting such a ban. Luckily, there is a coalition for Texas cyclists to educate and hopefully rid such ridiculous acts. Instead of banning, why not use this opportunity to educate the driver, cyclist and the community as a whole?

We have to come to a solution for all parties. Unfortunately, for Texas cyclists a law requiring motorists to allow for three feet of space between the vehicle and cyclist was vetoed. The coalition is not giving up and hopefully Texas government will come to come to their senses and enact a law to protect both cyclists and motorists.

Personnally, I think the issue is the uneducated drivers and cyclists. Both vehicles and cyclists can share the road. I see many times the arrogance of drivers swerving toward cyclists, the arrogance of cyclists riding 3 to 4 across the road preventing drivers from safely passing, and even the shared non friendly sign language used to communicate between motorists and cyclists. The bad behavior list goes on and on for both parties. Unfortunately, there have been terrible outcomes with the worst being death.

If you or someone you care about is a cyclist, take some time and read up on cycling safety then talk to your cyclists about what they can do to be safer on the road. If you are a driver and I bet you know other drivers, remind yourself and others to give the cyclists at least three feet of space and to drive with caution. If all parties would enact patience and be aware, we can share the road y’all!

Talk to ya next week,
Janet

The Journey to a Texas Ironman

Hey Everybody! Trusting you had a good week and restful weekend. Here is a little something I took on for fun:

Saturday was the Hotter N Hell 100 in Wichita Falls, Texas. For the second year in a row, the weather was hot but not like one would imagine in the place opposite of heaven...okay, around mile 85 things began to get a little toasty.

This event is a great ride for all levels of athlete. Thing is, you have to train or you might end up joining the ranks in the SAG wagon or worse, the ambulance wagon. If you ever have the chance, try out the event. It is traditionally held nine days before Labor Day every year. Hotels sell out months in advance for the four day event. There are different mileage options so you don’t have to ride 100 miles but if you can, it is one event with some serious bragging rights!

After working the week away, I packed up Celeste (now you better know who she is by now) and an overnight bag and drove off to Wichita Falls. Arriving at the hotel I had to snicker as directly across the parking lot was a bike shop. This was definitely a good sign.

The expo was a cyclists dream. Anything you needed, the expo had it and if you were looking for mark downs on cycling gear, this was the place to be. Of course the important stuff such as picking up the packet was the first thing off my list then on to pick up the coveted HHH100 jersey. This year’s jersey was without a doubt the coolest one yet. I can’t wait to wear it at next year’s ride as tradition is to wear a previous years jersey the day of the ride.

After seeing many familiar faces, I decided to get a good night’s sleep in preparation for the ride. Unfortunately, that did not happen for unknown reasons so I did the best I could until the alarm went off at 5:00am.

Finding parking the morning of the ride is easy, as long as you get there early. I arrived to the start around 6:15am. Shortly thereafter, about 14,000+ cyclists jammed the street ready to take on the days event. Just after 7am, a beautiful live version of the National Anthem was sung followed by the Air Force fly over and a cannon start. I can’t help but to get choked up with the anthem and fly over. It gets me every single time.

The rest stops were awesome with plenty of hydration, snacks and of course the favored pickles and pickle juice. Last year, at the start of the ride I thought drinking pickle juice was ridiculous however by the end of the ride, I was ready to take stock in the product. It’s a great salt replenishment and with the heat and long distance miles, I along with many others were searching out the pickle juice volunteers the minute we rolled to a rest stop.

One of the many perks is the Mile 98 unofficial stop. This lovely stop however it is not part of the organized ride. I won’t go into too much detail but let’s just say, it was a welcomed beverage for the adult riders of the HHH100. You can even obtain a T-shirt signifying you were there. Of course, I am now a proud owner of the mile 98 stop t-shirt. ;)

Driving home after the 100 mile ride pretty much zapped out my energy until I arrived home checking FaceBook updates. K2 – you know who you are, reminded me of the push up and sit up challenge. As if the 100 mile ride with little sleep then a 1.5 hour drive home wasn’t enough, I had to complete the ongoing push up and sit up challenge. So, after 240 push ups then 240 sit ups(you add a push up each day beginning on January 1st then finish on December 31st with 365), I collapsed into bed and slept a good sleep.

The next morning, I was pleasantly surprised with no soreness, refreshed from a great night of sleep and filled with a feeling of excitement for those who finished. Oh and of course, I now have one cool cycling jersey to remember the day.

Talk to you next week!
Janet

The Journey to a Texas Ironman

Another week of training, another week of heat. I would suppose eventually there will be a blog from me not mentioning the weather however it’s August, I have to train and darn it…it’s hot outside!

This week was a lot of cycling and running. I decided to sign up pretty much last minute for the Hotter N Hell 100 miler to be held on Saturday, August 28th in Wichita Falls Texas. Yep, I guess if I have to train in this heat, why not pay to ride in an unshaded oven for six or so hours.

So I turn once again to the greatest running club around for some friendship during the long training ride before the 100 miler. I belong to the Lake Grapevine Runners and Walkers and consider myself pretty lucky to be a member as we have it all from walkers to runners to cyclists to swimmers and at all levels. So a few emails exchanged and viola – a group forms to ride last Sunday for a lovely 62 mile jaunt of beautiful roads, annoying hills and of course, 100+ degree temperature.

I invited a friend along to join in on the ride. It was not his day. I am sure everyone has had an off day, and his was a picture perfect off day. First, we ride for 4 or so minutes from the start and his chain falls off. Chain back on and off we go. Next, we encounter hills…he rides flat roads and has not dealt with too many hills during his current training. The heat and hills zapped him for a bit. The cool part was watching him fight through the hills and do it! To top things off, he fell last week and this week, he fell again the course. Unfortunately he falls on the same scar and the blood was a flowing.

Brushing off all the days challenges, he finishes and I am glad to see him finish because you know what? He could have easily quit, turned around never to be seen again, but he didn’t. That’s my friend and I am proud of him. He is training to one day also be an IronMan and when he crosses the finish line, we will all smile that much more ‘cause we watched and knew he has what it takes. Good job Scott!

The Journey to a Texas Ironman

It was a fun week of training as the theme turned into a song and dance of mechanical issues for my bike. The GPS kept shutting off on it’s own, the chain told me it was time to retire after a year of dealing with me learning how to gear correctly and a few noises appeared out of the norm. Guess it’s time for a bike tune up.

So for starters, it was off to the bike shop to purchase a new chain. I love visiting local bike shops and I always try to take one other person with me to make sure I don’t end up buying “one of each” from every shelf. It’s funny, many of my friends are into “that purse” or “that shoe”….me, it’s simply “that tri gear”. It’s truly a love hate relationship. The hate part grows from my pocketbook but hey, ya gotta take the bad with the good is my thought.

For instance, did you know you could buy a headlamp for your helmet which can change easily to your handlebar for only four hundred dollars? I mean come on, really? Oh sure it’s specially made for road cyclists with the clearest of clear vision into the night as you cycle the miles away. I snorted then moved on to pick up the necessary items on my list. Do realize, now that I have mentioned this cool contraption, it’s typically a sign that I will unfortunately succumb to a purchase in the future.

Another expenditure was made in regards to swim training and unfortunately it was not a new pair of goggles. This week I broke down and joined a health club. The natatorium where I swim is really limiting adult swim time during the week with all the hub-bub of classes on the schedule. Squeezing swim workouts in at this point proved difficult so I bit the bullet and did it. A couple of clicks online and I now have a membership where I can swim anytime day or night. So, if I did purchase that fancy light, I could realistically ride to the club in the middle of the night, swim as long as I wanted then ride back with the clearest of clear vision in the dark. See how this goes?

Go ahead and laugh but once you get into this sport, it can turn into a money pit if you let it. So shop smart and learn from fellow triathletes and their purchases. Oh, and let me know if you want to ride at night. I know a good light for your bike.

Talk to ya next week,

Janet

The Journey to a Texas Ironman

The first week of August in Texas lived up to it’s weather reputation making training rather interesting. In a nutshell, there was nothing cool about the outdoor activities. Luckily, this week was a bit different than the norm due to traveling back from Chicago. I was spoiled by long pool swims coupled with short bike and run workouts.

Some athletes consider long pool swims tedious and boring. Luckily, my coach keeps it interesting. During one of the 3000 yard swim workouts this week, it startled me how far the level of endurance has progressed since the first triathlon that occurred over two years ago. I thought I was uber cool back then swimming 500 yards straight..oooh….ahhh….way cool.

During this weeks cycling, it occurred to me what heat and dehydration can do to the brain. As I rode in the elements, I started to envision the road buckling beneath the wheels. I then thought hey, wouldn’t it be wild if my tires just melted and left all the rubber on the street? Would you think the ants would be ticked off getting stuck in the melted goop of rubber? And if the birds swooped down to eat the ants, would they think they were dipped in chocolate? At that point I pulled over and drank water as the brain was heading in a pretty odd direction. The ride was finished with the reward of feeling tired yet refreshed along with being handed a lovely dose of that post workout scent. Fabulous but not so cool.

For the upcoming weekend, I get to head out on the bike and tackle hills. The weather is not breaking anytime soon so I guess I have to deal with it. In any event,no matter how exhausting the day’s events, the payoff is the workout and even better, to finish with enough stamina to throw in a few extra laps. How cool is that?

Talk to ya next week and of course….stay cool!

Janet

The Journey to a Texas Ironman

The past week was a strong training session. Each swim was consistent, the bike was just plain fun and the run was refreshing. I know every athlete wonders why can't every workout week be as strong as one of "those weeks". At this point in life, I will take "those weeks" as much as I can.

Saturday was a travel day on up to Chicago for RNR. It was actually rest and relaxation with a half marathon thrown into the mix. We were all looking to return back up north and take a deep breath of cool air.

During the run, I realized how much I miss the swim and bike portions of a triathlon. The race was very well organized and crowd support was great however in a way, just running the half was well...a bit boring. A triathlon no matter what distance, you have to use your thinking cap a bit to smoothly move from one discipline to the next and plot out every mile. I have dear friends whom affectionately refer to themselves as running snobs....could I have stepped over to a triathlon snob? ;)

For entertainment, I decided to have fun and just observe folks. The conversations between runners ranged from every weather comment one could imagine to various training techniques. I particularly thought the two girls who "trained" for their race by running the longest distance of four miles funny and yes...stupid. I checked later that evening and yep, they both crossed the line. I bet they are rethinking their training strategy. Chalk up the travels with another half marathon medal and a great weekend with the family - not a bad combination.

We are heading back to Texas today and I am looking forward to training yet not so much the 100+ degree weather. This too shall pass....

Talk to ya next week!
Janet

The Journey to a Texas Ironman

Swim training is one of my favorite disciplines especially right now given the weather in Texas. It’s a great time to let your body work and your mind float right along. Here are some tips that have come to mind while cruising through open water swims:

When you come across a snake think of yourself driving on the road. Let the serpent have the right of way then increase your speed after it passes you.

Look ahead of you at least every 10 strokes. This will help in preventing head on collisions with water debris, fellow swimmers or better yet the boater who thinks you might be that one big catch.

Don’t carry your cell phone with you in the water. Besides, do you really know anyone who can swim and text at the same time?

Make sure there are others with you in the water. That way, you can compare your fabulous after lake scent plus being with others is safer and a lot more fun.

Feeling kinda dull or lacking in personality? Slap on a hot pink swim cap and accessorize. A bit of bling while you do your thing always causes a stir.

Avoid swallowing the water. This will prevent your future offspring from looking like an alien.

Remember where you started. It’s really a pain to locate your shoes and towel if you forget where you started. Then again, it’s also kinda funny moving a friend’s stuff up a few yards. The look of confusion of your fellow swimmer is very entertaining...not that I have ever done that before.

Consider modesty. We really don’t want to see your body parts as you change after the swim. Keep 'em guessing is my thought.

Finally, respect the lake. Mother nature does not want your empty goo packs or plastic bottles left laying on the ground. She did not and has no future plans to use them. So keep your lake clean and pick up after yourself.

Happy swimming and training….and as always, talk to ya next week!

Janet

The Journey to a Texas Ironman

Shiny Disco balls.....

And a day it was for the 6th annual Disco Sprint Triathlon at Lake Ray Roberts. I absolutely love this race. We had a nice challenge today and that was the heat. Whew! The song in my head throughout the course was Burn Baby Burn...Disco Inferno!

Originally the teen of our household and her friend were to come along and cheer however when they realized they would have to be up before noon, cheering was no longer appealing. I sort of wanted to stay in the cool house myself then again it was Disco and ya just gotta be there!

Prepping for a sprint is a snap. The night before, I have all of my race day items layed out in strategic order. I find what I am missing and what I really don’t need for this distance. I thought I was done then it dawned on me, I guess cycling shoes would be nice to have for the bike portion of the race.

Race morning was perfect. The lake was so calm and beautiful. I took a moment to enjoy the peace when suddenly to my left was a racer in all out 70’s gear. So much for the calm moments, life now became Disco.

I love watching the age groups hit the open water one coordinated cap color at a time. The lake's water temperature was like bath water and calm. Typically I stay in the back of the pack however this year I thought I would move up a bit. Glad I did –swim time improved and I learned to deal with flying legs and arms propelling toward my face.

Transition was pretty good and I really had fun on the bike. I can tell hill training is paying off as much as I detest hills on a bike in 100+ heat. During the run, I was in Ms. Social mode just talking away. I met a participant who is racing for the first time after dealing with thyroid cancer. We jogged a bit together to the first water stop. I was in awe and tipped my visor to him. I then met a lot of local runners in the area I had not seen in awhile. After many "hello" and "nice to see you" comments, I figured I better stop goofing off and finish the event.

After the race I met some more folks and joked with a friend who seems to receive awards at every race. I told Jim I would need to find a race with two ladies in my age group to ever place as I have never won any races. We laughed and I move on to pack up and walk Celeste (that’s my bike’s name) to the car with my husband.

Heading to the parking lot after the race I receive a phone call. My friend Diesel tells me to stop what I am doing and he has my plaque. I told him to stop goofing off then he tells me he won first place in his age division. I am elated for him! After waiting a few minutes, he rolls up and hands me an award with all smiles. Guess what? I finally got that 1st place.

The next race is a half ironman in September. It is the Inaugural Branson 70.3 in Branson Mo. So here we go to prepare for Branson! Talk to you next week!

Janet

The Journey to a Texas Ironman

Knowing you make a positive impact on other people’s lives I think is one of the greatest things we can do for each other. Many of our patients have commented to us over the years on our display of medals on the practice walls for half and full marathons. The walls then gained new medals for triathlon sprint, olympic and now half ironman distances. Hearing frequent visitors stop in and say, I was looking at all of the medals on the wall so I:
worked out for the first time in months.
am training for my first 5k.
took my dog for a walk.
eat healthier.
bought new workout shoes.
The comments go on and on.

This past week, a lot of folks were stopping in not only to say hello but to express how proud they were that we are going for the full Iron distance. I was in awe to hear such comments then I caught myself. At one point in my life, I was one of those in awe everytime I met someone who ran a half marathon or full marathon. I thought IronMan athletes were….well…nuts. Fast forward a few years and we became a part of those “nuts”.

The multisport lifestyle changes you. I remember a lifestyle of sleeping in late, with little focus on workouts. Now, I am lucky to sleep past 6:00am on the weekends and could not even think of missing a workout. The body and mind are greatly strengthened by this lifestyle and for that, I am indebited to this group of “nuts”.

This past weeks schedule of workouts was hampered a bit by much needed rain and indoor lap pool closures for various annoying reasons. Considering we can’t change the weather, I finally gave in and let my running shoes get wet in the rain…I know..such a girl.

Hopefully next week we will be back on track weather permitting. Next Sunday is the Disco Triathlon. This is one tri that I enroll in each year mostly because it is so darn fun and entertaining. Can’t wait to tell you all about it…now I have to go find my 70’s wig and get ready to Disco!

Talk to you next week!
Janet

Dr. Scholl's Inserts...Deal or Dud?

So is the kiosk in Walmart touting “revolutionary footmapping technology” really a good product? According to their advertising, this technology identifies unique foot pressure points and arch type, then suggests a “Custom Fit Orthotic”.

Where do we begin! Let’s start with the “revolutionary footmapping technology” part. This machine has you step on a computer mat and senses high pressure areas. But it doesn’t know if those high arch feet when standing still collapse like a pancake when walking. So the fancy machine suggests an insert with a high, firm arch. Once that patient starts walking with the large rock like thing in their shoe, and their arch collapses against it with every step, what pain they had before is then replaced with a brand new one!

Let’s move on to the “Custom Fit Orthotic” part. There is nothing “custom fit” about this process. A custom fit would require not only dispensing an orthotic made directly from a mold or 3D impression of both feet, but also a biomechanical exam including gait analysis. This is what allows a patient to wear an orthotic that is made specifically for their foot type AND gait pattern.

There are people who will find these type of OTC inserts comfortable and can have pain relief. But the majority end up in our office with more pain then when they started.

At Healthy Steps, we offer the same footmapping technology, but also combine that with the expert advice from our certified pedorthotist, Janet Dixon. We make sure you are getting the best product for your foot and your lifestyle.

Soapbox...no. Wanting the best possible for our patients...yes.

The Journey to a Texas IronMan

So we are over the shock of enrolling for the race, now it’s time to get down to business.

During one of our training rides, someone who shall remain nameless for now…and it was not me, started the cycling out great. At one point, I checked to see we are still in a group and notice we are down one. Turning around, we head back and low and behold only twenty minutes into the ride, we have a flat tire. Puzzled we stare at each other and think jeez – we have not dealt with this in any race or ride. So who knows how to change a tire? We did not.

Naturally we turn to the male rider of the group and stare which in turn he stares back hinting he is not about to change the tire and we are going to have to change this tire ourselves. Better yet, it’s not my bike so I immediately offer to hold the bike while the tire is changed. I am a smart one I tell you.

After all is said and done, we have one person with more grease on the hands and legs than on the bike and one successful tire change.

Toward the end of our three hour ride, we encountered grasshoppers on the road. I don’t know how this happened and I am sure the grasshopper is still trying to figure this out but the little guy flew at me landing through the air vent of my helmet and on to my head. So I found out the brakes on my bike work quite well and I have definetly improved my helmet removal time which ought to cut time in transition. After flicking the little guy out of my hair, the helmet was back on and off we go to finish the ride.

The rest of the week was typical for training. One morning of open water swimming equaling just over a mile, two evenings of indoor pool workouts, and mix in some running and cycling. I typically have one day off a week from training and that day is Friday.

As far as dietary changes, I gave up soda over a month ago and drink –A LOT- of water. I am trying to make small improvements in my diet over time rather than a shock and awe campain. I even gave up chocolate…I mourned that loss for a good week or so.

So that’s it for this week. By the way….check out this pic – Dr. Crane changed the tire….grease and all.

In previous blogs, you have heard from our Doctors along with myself discuss proper foot care, shoe gear, biomechanics and pretty much everything to do with your feet.

So we decided it is time to change things up a bit. I am inviting you along with friends and family to take a journey. Each week I will be updating you on the trials and tribulations associated with a “task” we elected to do for the next 11 or so months. The task is completing our first full ironman distance race to be held on May 21, 2011 at the inaugural Texas Ironman.

It is our hope as you read this blog you think about not only your feet but to also think about what you can do to live the healthiest life. We hope to inspire you as well as have a few laughs along the way. Alas, the journey begins!

The Journey to a Texas Ironman…..
by:Janet Dixon

So Dr. Crane pops over to my desk last Thursday and with a smile says “Guess what you are doing for us tomorrow morning?” I reply back to her “What am I doing for us tomorrow morning?” She replies “You are enrolling us in the Texas Ironman”. I freeze and again try to understand how the human stomach can literally fall all the way down your leg and wind up in your big toe. I am sure I looked at her with a get out of town look. I sat at my desk bewildered. How I am going to complete a 2.4 mile open water swim, 112 mile bike ride and a 26.2 mile run all in the same day?

For the rest of the day and night, in the back of my head questions of can I do this or will I be strong enough to go a total of 140.6 miles or really…Me?? After much discussion with previous Ironman finishers, a lengthy conversation with my triathalon coach and my family the air began to clear. The race date is May 21, 2011 which is just under a year from now. Sure I can finish….gulp!

I wake up Friday morning nervous actually it was more like scared straight. Of the folks I am to enroll online which includes myself I receive text messages and notes not to be late – I have to be online ready to enroll at 8:00am. So here I am sitting at my desk – READY! I attempt online registration with an immediate response to try again later. Thinking this was an obvious sign, I soon realized the registration opens at 10:00am pacific and that would be noon central time zone. Jeez, the group is so wound up no one realized the correct time to enroll including myself. ;)

Eventually the noon hour strikes and once again I am online. After filling in online forms, we are registered for the 2011 Inaugural Texas Ironman! Whoo-hoo! Word spreads like wildfire and folks are either in complete support or believe we have lost a majority of our gray matter.

It’s going to be okay……right? Next week we start reporting on our training, I already have a few "incidents" just from this weekend. Stay tuned! ;)

Ah, now it’s the shoes that can rid you of body fat….……

Lately, you may have seen an influx of advertisements regarding shoes to help you lose weight, tone and firm. So much for the magic pill to achieve perfect thighs, abs of steel or that healthy glow. Now the rage is a pair of shoes. Really?

Many people may think if the product is advertised in fitness magazines or blasted on every channel that this just might be the answer to lose unwanted pounds. Well folks, it does not. If you are looking to lose weight or tone up, your diet and activity level are what you need to focus on and not a pair of shoes.

What the shoe manufactures have done is taken the rocker bottom sole that has been around for ages and are spinning them as the weight loss answer. Rocker bottom soles purpose is to offload areas of pressure. Here are a couple of rocker bottom examples and the intended use:

Forefoot Rocker Sole:

In this style, the foot is propelled from the metatarsal head forward. It is utilized to reduce pressure on the ball of the foot along with forefoot joint issues such as bunions.

Heel to Toe Rocker Bottom Sole:

A heel to toe rocker bottom sole limits ankle and midfoot motion. This style can be particularly helpful if you have ankle arthritis or midfoot arthritis.

So where do you find rocker bottom shoes? Consider the Dansko line of shoes. They are available in stores and online. Also, many shoe repair shops can add a rocker bottom to your existing shoes.

Brands currently pushing the weight loss and toning are MBT, Sketchers and now New Balance. You may wish to try all the brands listed to see if the shoes do assist you in relieving pressure areas however look past the fancy marketing of shaping and toning.

So remember, to lose weight you need to stick with the basics. Eat right, exercise regularly and get plenty of rest. That is what your body really needs.

Healthy Steps…..for your feet…..for your life!

Where you receive your therapeutic shoe gear matters.

Each year, thousands of people receive shoes and inserts via the therapeutic shoe bill. Medicare patients with part B coverage who are under the care of a Physician for Type I or Type II Diabetes and have one or more of the required conditions can receive approved diabetic footwear and inserts each calendar year.

While this benefit is available, there are unfortunately suppliers whom improperly bill or provide less than adequate shoe gear. So who do you trust your feet or your loved ones feet to offer appropriately fitting shoes and inserts? Here are a few tips to guide you:

Consult your Physician or Podiatrist for a resource. Many Podiatrists have shoes onsite or can offer you a referal along with a perscription for obtaining shoes and inserts.

Avoid mail order programs. The final fit is crucial to ensure an appropriate fit. Both feet need to be measured along with a review of each foot in consideration of accomodations for appropiate support. The shoes must be issued by a Certified Pedorthist, Orthotist or Podiatrist.

Patients living in skilled nursing facilities may have a person who will fit patients in the facility. Ask who is completing the fitting? Are they certified? Who will check to make sure the fit of the shoes and inserts are appropriate?

More and more you will see Podiatrists and Certified Pedorthists working together to solutionize your shoe gear needs. The medical expertise of your Podiatrist along with the fitting expertise of a Certified Pedorthist are proving to offer patients a safe and proper fit of protective inserts and shoes.

If you are referred to a therapeutic store location, facilities are now required to complete an accreditation process in order to bill Medicare for therapeutic shoes and inserts. This process must be completed every three years to ensure compliance. The accreditation requires standards that are grouped into categories and include topics such as:

organizational process
patient care
performance management
product safety
facility safety and supplier compliance

Each of these categories contains multiple standards unique to the specific type of accreditation an organization is seeking. For more information on accreditation, access www.abcop.org.

Accreditation is a privilege and can be revoked at any time. Once a location has been revoked, the location has sixty days to correct inadequacies then be reinspected. During this time, the facility will not be permitted to dispense therapeutic shoes and inserts and bill Medicare.

So the next time you or someone you know are in need of therapeutic shoes and inserts, do yourself a favor and ask questions. You have two feet – protect them!

Cutting the Grass

Spring is here and for those who love lawn and gardening care, it’s time to cut the grass!

After tuning up the lawnmower and the edger…. off you go to play with the lawn. So what do feet have to do with cutting the grass? Actually, quite a bit if you wish to continue your drive for the greenest lawn on the block. Below are safety tips for your feet during the lawn and garden season.

If you store your lawn and garden shoes in a garage or pantry, check the inside of the shoes prior to placing them on your feet. Small rocks even bugs amongst other things may quietly reside in your shoes. In particular, those who have a loss of feeling in their feet should be diligent in checking the inside of their shoes. Remove the internal liner of each shoe and feel the insides of the shoes…you might be surprised what you find.

Always wear shoes or work boots when mowing. Far too many severe foot injuries occur from lawn mower blades in part to wearing inappropriate shoe gear. Never wear open toe shoes such as flip flops or even worse, walk barefoot pushing the mower across the grass.

Wear socks with your shoes. As the summer temperature heats up so will your feet. Wearing socks will reduce the chance of blistering while working outdoors. If you still tend to have blisters on your feet even with socks, have the fit of your shoes checked to make sure they are adequate. Use anti chafing products such as body glide or similar that can be applied to the feet prior to the days activities. Using such products will greatly reduce friction yet still allow skin to breathe unlike Vaseline or other pore clogging products.

Make sure the shoes you are wearing are not old tennis shoes from last year. Even your lawn and garden shoes should provide support and protection from challenges such as uneven ground, pesky insect bites and sharp blades. If your shoes are broken down, consider donating the shoes at your local shoe recycling programs then purchase appropriate fitting shoes dedicated to yard work.

Remove debris from the shoes such as mud by rinsing with cold water. Caked on mud can limit the flexibility of the shoes. Shoes should be completely dry prior to wearing for the next lawn encounter.

When you are finished with your lawn tasks, remove your shoes and socks and rinse off your feet. Eliminating debris accumulated from a days work in the yard will prevent you from dragging in pebbles, dirt and maybe even a few other little critters into your home and prevent your feet from further trauma.

Taking care of your feet is something you need to do each and every day no matter what the activity. Following smart, simple tips for your feet will allow you to enjoy the seasons activities.

Happy Gardening!

Are you wearing the Correct Shoe when Exercising??

Commonly I find myself having the same conversation with my patients and even my friends and family. We will be talking about exercising, or maybe sports that we play and someone will complain of their foot hurting. It might be arch pain, ball of foot pain, toe pain, tightness, or even just tired feet.

Most people do not realize that just because you are wearing a "name brand gym shoe" you may actually be wearing a shoe that is very wrong for your foot. I remember when I was younger, had not been to school and educated about different types of shoes I would walk into a shoe store and pick my new shoes by the look of the shoe or the color of the shoe. I would think to myself, I love purple I want that shoe.

Here is the problem:

All brands of gym shoes make shoes that are structured for different foot types. There are four main categories:
Neutral, Stability, Motion control, and Walking shoe.

Each shoe is made for a specific "foot type". Lets say you are wearing a asics shoe that is a neutral, but you pronate during the gait cycle... this could lead to a lot of foot issues.

You are probably thinking.. How do I know which foot type I have.

Most running stores now have trained people that are able to evaluate your gait and determine if you are wearing the correct shoe. If you are having pain in your back, legs, or feet your best option would be to see a Podiatrist. They are able to evaluate your gait cycle and your biomechanics and help you find the correct shoe for your foot type.

Are Orthotics Just An Arch Support?

Lots of patients in our Grapevine, TX office ask, "What is the difference between an orthotic and a simple arch suppoprt? Why should I spend that much more money when I can go to Wal-mart?" This is a great question with a simple, but yet complex answer.

As opposed to an arch support that can be purchased at many stores, an orthotic has some distinct advantages:

1. Orthotics are designed to last for years, instead of months from an arch support.

2. An arch support (and most shoes) are designed for the average foot, but an orthotic is custom made for your foot.

3. Although an arch support will provide support to the arch, the orthotic supports the entire foot and cradles the heel.

4. An arch support may flatten with running or increased pressure, where an orthotic will be firm and maintain the position of the foot.

5. An orthotic actually improves or optimizes walking or running patterns by rotating the foot into "neutral position". In this position, the foot functions at the highest level.

Bottom line: If your doctor says you need a custom foot orthotic, there is a distinct performance difference between an orthotic and a simple arch support. Believe me, your feet will thank you!

That thing to measure your feet....

When you shoe shop, are your feet measured each time you enter the shoe department? Most likely, the answer is occasionally to never. When you shop for shoes, insist on your feet being measured for there is good reason! Plain and simple, your feet change in shape and size. Wearing the wrong size shoes whether they are too small or too large in length and width can drastically affect your foot health.

The tool used to measure your foot has quite a history. The Brannock device has been in use since 1927. Developed by Charles Brannock, it is the most widely used instruments in measuring feet to this very day. The device is made in different colors of green, purple, red or black with each color representing a specific foot such as Men, Women and Children. There are also Brannock devices for Ski Boot and Athletic shoe options.

When Mr. Brannock released his invention, no one else could match the shoe fit. In a short amount of time, word traveled of the exactness of the device. During World War II, the Army hired Mr. Brannock to ensure that boots and shoes fit enlisted men. From that request, he expanded his manufacturing facilities to allow his creation to service proper shoe fitting nationwide.

The Brannock device has an accuracy rate of ninety five to ninety six percent. Based on a linear size system, the difference in each size marker on the device is approximately 1/3 inch. For example, a Men’s size one is seven and two thirds inches. Each additional size is one third inch longer.

Measurement of width on the Brannock device works the same way. Each marker for width is separated by a distance of 3/16 of an inch. Nine widths are offered in the U.S. system and vary according to foot length. The widths are: AAA, AA, A, B, C, D, E, EE, and EEE.

You owe it to yourself to shop in a location where a representative assists you in fitting shoes in lieu of selecting shoes from a display on your own. Never measure your feet by yourself as the tool is designed for a trained representative to measure your feet. Once your feet are measured, ask the representative for the length and width of each foot. You may be surprised to learn your feet may differ in size and that my friend is OK. The key is the shoe size you receive will be based on the longest and widest foot.

So now you know about the Brannock device...now go get your feet measured!

Posterior Tibial Tendonitis

May people have begun a vigorous exercise program to start their New Year’s resolution of losing weight and getting in shape. But with this, comes unexpected pain that stops the workout sessions and ultimately prevents them from fulfilling their goal.

Pain along the inside of the ankle that extends to the inside arch is often due to strain of the posterior tibial tendon. The main job of this tendon is to prevent overpronation of the foot and stabilize the arch and ankle. Overuse of this tendon, particularly in people with flat feet, causes the tendon to swell and become painful so that exercise activity is not possible. Ultimately, this type of injury can lead to tear of the tendon and possible surgery. The pain is often sharp, stabbing and radiates along the course of the tendon. Often the entire ankle will be swollen.

Treatment for this begins with rest. This doesn’t mean you have to stop exercising, but no weight bearing exercise until the pain subsides. Ice daily and apply compression to reduce swelling. When pain is gone, then gradual return to an exercise program with appropriate shoes and brace as needed. A complete lower extremity exam will help determine what types of shoes are best for your workouts and what type of inserts can prevent recurrence of the pain. Often with flat feet, custom orthotics are the best devices that support the ankle and arch and prevent overpronation, thus reducing the likelihood that the pain will return.

If left untreated, posterior tibial tendonitis leads to tear of the tendon and often extensive foot and ankle surgery. It is best to treat this pain as early as possible.

Missing toenails?

Believe it or not, spring is just around the corner and that means warm weather shoe styles will soon appear. Sandals are a welcomed vision letting you know the cold days of winter will soon pass. For others however, sandals or open toe styles can be a challenge especially for those who are embarrassed by missing or damaged toenails.

There is good news for those with toenail woes. Thanks to new technology, damaged and missing toenails can be a thing of the past. Our Certified Medical Nail technician (CMT) can create a removable event nail or apply a safe prosthetic layer over existing damaged nails. The results are the appearance of a natural nail that can be painted with regular nail polish if the patient desires color on the nails.

Prosthetic Toenails are a great solution for those dealing with:
Dystrophic Nails
Misshapen Nails
Horizontal plate ridges
Spoon shaped nail
Damaged nail
Brittle and splitting nails
Post Onychomycosis or In treatment
Shedding nails

So what is the difference between acrylic nails obtained at a local nail salon versus prosthetic nails applied by a CMT?

Prostetic Nail Gels do not contain harsh chemicals versus acrylic nails such as:
HEMA (2-hydroxyethyl methacrylate) known sensitizers: Methyl methacrylate, Acrylic acid, Methyl acrylate, Ethyl acrylate, Ethyl methacrylate, Bisphenol A-glycidyl methacrylate, n-Butyl acrylate, 2-Hydroxypropyl, Methyl 2-cyanoacrylate, and thyl cyanoacrylate. Quite a mouthful eh?

Prostetic nail gels are natural-looking, while light and non-porous, providing a beautiful nail you will enjoy wearing. The gels are appropriately flexible, though strong, and thin to provide a natural appearance.

The UV light utlized during the nail creation process is state of the art and maintains the correct cure distance important to fully polymerize the product. It also allows the foot to be easily placed under the light, and has 4/9w bulbs inside, equaling 36w of light for maximum curing. The lamp cover also protects the eyes of the practitioner from exposure to UV rays.

At Healthy Steps spa, our nail specialist staff are certified MNT. The certification is obtained after study and successful completion of nail creation, application and testing.

In about an hour, the nail will be created, applied and ready for wear. This painless procedure takes place right in our spa so you can relax and let your worries of ugly toenails be a thing of the past. Most clients request a pedicure during the appointment for beautiful open toe shoe ready feet!

Now cveryone can enjoy beautiful toes year round. For more information or to schedule an apopintment, please contact us at Healthy Steps.

Healthy Steps
for your feet...for your life!

Study Finds Women Wear Shoes That Cause Pain:

Women really love their shoes, and I can relate. There is nothing better than buying a new pair of shoes. They make you feel sexy and confident. And shoes always fit; even after weeks of holiday eating. But do they have to hurt??

There is a new study that correlates chronic foot pain and shoe choices. It questioned a group of women about their shoe choices past and present. Researchers found that smart choices paid off in the long term: women who had mainly worn supportive shoes and sneakers in their younger years cut the risk of common foot pain later in life by more than half!! Women who had chosen high heels, pumps and sandals were at a greater risk of the most common foot problems that occur including Achilles tendinitis, bunion pain, and ankle/rear foot pain.

So what does this mean? Am I stuck in gym shoes or ugly shoes for the rest of my life?

I think that this study is eye opening. Most women don't realize that you can be smart about the shoes that you pick to wear and that they don't have to hurt. Don't get me wrong. A 5 inch heel is not a good fit for anyone, but there are plenty of shoes available these days that are both sexy and practical.

Look for shoes that have a wedged heel, or a 3 inch heel. Toe box space is important, if it is to narrow you run a risk of damaging your toenails as well as your toes. A specialty shoe store will also more likely have shoes that can accommodate foot deformities and will be more supportive. Most important save the killer shoes for the times you really want to wear them like a special occasion. All other times be practical and choose a gym shoe that has stability and support.

Resolve To Own the Right Shoes!

2010 is upon us – Happy New Year to all!

As we reflect on the old and look forward to the new, many of us have to do lists or even resolutions in mind. We are over the hump of the holidays and for many, thoughts are driven to think about goals, losing the holiday weight, and paying off debt. Typical of each holiday season now isn’t it?So lets think of something a bit different from the norm.

Think about your feet in the new year. Once you finish reading this article, send it to people you know then shut down your computer. Proceed to that ominus room in your house – your closet. You will need an open mind, a piece of blank paper and a pencil or pen.As you flip on the light to your closet, what do you see? Are there shoes lined up like soldiers or are they piled up like a bunch of old laundry? Are they residing in a organizer protected from the elements or can you blow off last years accumulation of dust bunnies?

Shoes need protection from the elements. To maintain your shoes appearance, you should have a shoe care kit consisting of cleaners for various shoe materials, clean soft cloths and applicable shoe polish. If your shoes are not protected in a shoe organizer, consider shopping for one that will protect your shoes and also allow breathability for the shoe materials.

Next, it’s time to take inventory of your shoes…

Athletic shoes
What do your athletic shoe look like? If you wear them daily and are more than six months old, consider donating them in lieu of throwing them away. Athletic shoes, particularly running shoes have a life of approximately 300-500 miles or six months. Wearing athletic shoes that are broken down can lead to foot health issues.

Dress shoes
Ah, now this is can be a touchy subject. Do you have sore feet after a day at the office or an evening event? Here is an exercise that may help you understand why:
Outline your foot on a piece of paper with a pen or pencil. Place your dress shoes over the outline. Trace an outline of your shoe over the foot tracing. Do you see any tracing of your foot? Hopefully you do not but odds are, especially for the ladies, you may see your foot outline much wider than the shoe outline. Think about it, if your foot, particularly the forefoot is squished into your favorite dress shoes, could this be the reason why your feet hurt thus leading to pain in other areas of your body?

The answer is yes – it’s hard to accept but yes….you need better fitting shoes!Shopping for well fitting shoes is not as hard as you think. Sure, you may need to shop around a bit but once you have the right shoe for your foot, it will truly make all the difference. Have your feet measured at least once a year. Feet change whether you choose to accept it or not. Here’s another tip, once you find the right fit, buy a few pair versus just one. The investment will be worth it long term.It’s time to let go of ill fitting, worn down, incorrectly sized shoes and ring in the new year with properly fitting shoes.

You CAN part with ill fitting shoes no matter how cute they are….remember “if the shoe doesn’t fit, you must aquit”. As you say goodbye to the old shoes, take a picture of them. Later in the year, as your feet feel great, pull out the pictures. Relish in your poor shoe investment then look at your feet. Saving your feet is the right thing to do!