Open Water Swim Clinic - Another day in paradise

I conduct Open Water Swim Clinic's for people that are afraid or have anxiety about open water swimming.  Most triathletes don't like the swim.  The swim is my favorite part, I would like it to be longer.  It's the smallest part of a triathlon :(

I swim in the ocean often.  As I may have mentioned I live in South Florida near the beach which is usually warm, clear and beautiful.  There are also a lot of other people in the area that like to swim so I never have to swim alone :)

I often find myself helping out people that are very anxious in the water so I decided to do clinics to help people conquer their fear of open water swimming.  There are techniques and tools you can use for this.  The open water swim can be the most fun part of the triathlon, plus there are numerous open water swim events throughout the year that can be lots of fun too.  I teach people how to turn it around from fearful to fun.

This morning I had two ladies that are signed up for their first triathlon in Key West.  Today was, for one lady, her first swim in the ocean and she had a wetsuit on (no anxiety there, right?)  Yikes!  She did amazing.

The water was beautiful, not too cold, actually perfect temp.  Fairly clear with some swells.  The ladies did amazing.  Each of them had breakthroughs about swimming in the open water and are looking forward to more!

I am so lucky to be able to share part of their journey, one of the many things I love about triathlons.

Life is amazing, it can take you where you never thought you would ever go.

I never in my life thought I could do a Half Ironman Triathlon let alone a full Ironman.  Sometimes circumstance and the stars just align and things come together to make it possible.  I never understood those crazy triathletes that put themselves thru incredible training and events.  Why?  I get it now.  It's so empowering, it shows you that you are capable of more than you ever thought.  It teaches you that you can endure thru tough conditions.  It toughens you mentally to get thru extreme conditions and adversity.  This all translates to real life, it's so much bigger than just competing in a triathlon.  It's the camaraderie of all your fellow triathletes and the support of family and friends along with those training with you.  I can only speak for myself but triathlons have changed my life, how I think.  Anything is possible.  And I have such admiration for everyone that does them, from the pros to the last person thru the gate.  I know what they've done to even get there, the sacrifices, the hours of hard work and the obstacles that get in the way.

No one ever has to do triathlons to learn these things, everyone has their own journey and it's different for everyone.  I find that fascinating.  I've started a few new projects and will be posting about them in the future.

1) Open Water Swim Clinics - I love swimming, I love swimming more in the ocean than the pool but love both.  I'm fortunate to live near a beach that is warm, clear  and usually calm most of the year.  But I've been surfing and swimming in extremely rough water with 6-10 foot waves.  Not much bothers me, I understand the risks and how to navigate rough water and big waves.  I also know when it's too much and not to go on.  I know that the swim in triathlons is usually a  problem for most triathletes.  It's my favorite part and too short for me.  So I'd like to help others overcome their fear/anxiety of open water swimming.  With a few tools open water swimming doesn't have to be terrifying.  Some of our swims in rough water has been lots of fun.

2)  I'm actually writing a book,  Survival Guide for Your Orthopedic Issues.  From being a Personal Trainer and a triathlete, from my own experience as well as all the people I work/train with, I've received a lot of knowledge about how to cope with orthopedic problems you may have.  How to manage it and get the best results you can.  It's a work in progress at the moment.

3)  I've just signed up for a full Ironman in Panama City, FL.  That's going to be one heck of a journey, will post the journey as I go.

And looking for a new job.........  as well as trying to keep up with my husband, never enough time in the day!

Don't give up! Get a 2nd or 3rd opinion! Stay positive!

I have a good story for why you need to get 2nd opinions and never stop asking questions. A friend of mine, who is a personal trainer, developed hip pain in both hips. It got worse with running and cycling. She went to a doctor and he said it was Bursitis, gave her an anti-inflammatory and said to give it a rest, back off on the biking and running. It did get some better but didn't go away. This went on for months. She happened to mention it to a physical therapist and he suggested it might be iliaccrest syndrome. She went home and used her foam roller, specifically on her glute medius (she said it hurt like crazy) and that relieved the pain. That's the thing with the foam roller, if it hurts it means you really need it. So now she is utilizing stretching techniques and the foam roller to help manage her issue. If she hadn't kept on asking people she would be on the anti-inflammatory indefinitely and never really resolve the issue. Luckily this issue can be resolved. Even if you have an issue that can't, like arthritis, there are always options to make it the best it can be. Don't give up, be proactive and stay positive!

It's been way too long since I posted.  Got busy with work and life.  I live in South Florida and it's very seasonal.  When season hits it's all out until season is done.  Good and bad, summers are easy but season is so busy there isn't much time for anything else.

It's been 3 1/2 years since by double hip replacement.  I've continued to work on my mobility and I am still getting more range of motion in my hips.  I also continue to compete in triathlons.  They have taught me amazing valuable lessons and I've met some incredible people thru them as well.

I just finished and International distance triathlon, Rocketman Triathlon, at the Kennedy Space Center.  I wasn't race ready but I had enough base I knew I could do the distance.  I did it because you get to bike through the Kennedy Space Center!  How cool is that?

Doing triathlons also reminds me how thankful I am that I can do them.

I've learned so much orthopedic issues, from being a personal trainer, coaching beginner triathlon groups, kids triathlon groups, swim coaching and just talking with others about their issues.  Many people don't know there are options out there to get better or manage whatever their problem is.  So I'm in the process of writing a book.  I want to give people a checklist of options for them to manage their orthopedic issues.  Whether that includes surgery or not.  Sometimes it's so minor if you get a handle on the issue before it becomes big. 

I've also developed an Open Water Swim Clinic for people afraid of swimming in open water.  I'm very lucky to be able to work in an industry I have a passion for and can help people.  I also want to get my Level I USAT coaching certification so I can do more coaching for beginner triathletes. 

Everyone's orthopedic story is different, even if we are talking about the same joint.  I love hearing people's stories and will always try and pass along any good information.

My first words of advice is don't ignore an issue.  My sister ended up with a frozen shoulder because she just ignored the pain.  Finally it got so bad she couldn't use her arm.  She thought it was a rotater cuff issue and would have to have surgery.  The doctor sent her to physical therapy for exercises and now the pain is going away and she is getting the use of her arm back.  She went years with pain and loss of mobility.  Had she gone when it started bothering her she could have avoided that and the rehab time would have been much less.  Plus, if it had been a torn rotator cuff and required surgery, waiting that long would not have given her the best chance for the best recovery from the surgery. 

When you have pain that's not a sore muscle or just wrong, go find out what it is.  Then you can decide what you want to do about it.  Make informed decisions don't ignore it!  That in itself may save you lots of pain and time in rehab or even surgery.

My husband teases me that I see my doctor too much.  But I'm very active, not young and issues come up.  I've found if I go to my doctor when things aren't right he can often give me a fix to get me back to working order pretty quick.  Sometimes that means not working out and resting, sometimes it's a therapy called Active Release, sometimes it's specific exercises.  I know that I would not be in such good shape or functional if I didn't do this.  I want as much mobility as I can have considering I have osteoarthritis everywhere.  Life is going to throw stuff at you, it's what you do with it that makes the difference.  Don't be an ostrich with your head in the sand.

Rehab after double hip replacement

My rehab took longer than expected.  Not that I had any idea what to expect.  I just figured I was healthy otherwise and worked hard before the surgery to strengthen everything I could.  I was back on my feet quickly, they have you up and walking pretty much immediately.  I was back swimming after about 1 month although I got dizzy when I exerted myself but that went away quickly.  I was back on my bike in less than 2 months. 

I did rehab from the week after I got out of the hospital 2-3 times a week for at lest 1-2 hours for about 2 months or more.  I had goals and my doctor said there was no reason I couldn't reach them.  My physical therapist was awesome.  I wanted to do more but he said no and told me why.  Things have to heal and bone has to grow around the implant.  More is not better even if you feel like you can do more.  When I backed off and did what my PT said I made faster progress and no pain.  It was hard work and not easy but I wanted every degree of range of motion I could get.  I achieved what I wanted and could not have done it without my PT's help, mentally and physically.  After our workout he would work on my range of motion, literally pushing against my leg to get more.  Not easy for either of us but we did it. 

I completed a sprint triathlon in August, I did the swim and bike and had someone else run for me.  I hadn't got back to running yet.

It took a good 3 months after the surgery before I felt stable on my hips again and felt like they would support me in anything I did.  I could finally go forward and get stronger or get back to what I was before my hips went bad.  That took longer than I thought.

I finished a Half Ironman Triathlon last year, 1 1/2 years after my surgery.  I did the whole thing, 1.2 mile swim, 56 mile bike and 13.1 mile run.  I loved every minute of it.  I had a grin the whole time and even cried at the finish.  I know everyone thought I was crazy but most people didn't know I'd had two hips replaced recently and it meant so much to me to be able to complete that triathlon.  You just never know what another persons story is.   I may even do another one, the training is a time commitment though.  In the mean time I'll continue swimming pool and ocean and do sprint and olympic triathlons and biking events. 

My friends may even talk me into a 1/2 marathon (I don't care for running, never have even before hip issues) but may do San Francisco, I'm told you get a Tiffany necklace at the finish and the training with my friends is priceless.  We have so much fun the healthy benefits and races we compete in are really a side effect of the ridiculous fun we have together.  We push each other to accomplish bigger and better goals along the way.  Priceless.

Life is going to throw stuff at you, how you handle it is up to you.  Ignore people who don't support you, I had and still have so many people that tell me I'm crazy to do what I do.  My doctor says I'm doing great and the only thing I should need is the plastic liner replaced in about 15-20 years which he says is an easy surgery.  He said I should not need the whole implant replaced ever.  I hope he's right, that would be awesome.

I can't tell you how many people pretty much wrote me off when I told them I was having a double hip replacement.  I was surprised, a lot of people really thought that was it for me, I would have trouble even walking the rest of my life let alone do anything athletic.  Made me so mad.  How does anyone have the right to set or give you limitations even before surgery.  It was amazing.  So to all those people I hope you learn that life isn't over for people that have orthopedic issues.

Life is good, it's definitely a journey.  When the journey is tough just know that there is sunshine always on the other side.  It's the beauty and curse of life, it will change.

My first Half Ironman - overcoming adversity

I just finished my first Half Ironman at Amelia Island this last weekend.  I had double hip replacement surgery 1 1/2 years ago.  Before my surgery I was in constant pain, could hardly walk, had a limp, no range of motion, had to give up running and the last few months before surgery had to give up bicycling.  No one can gaurantee the outcome of surgery but I did my homework, got a good doctor and physical therapist and did what I needed to do to get he best outcome I could.  It took me 6 months before I felt like my hips were mine, supported me and I was getting stronger than I was before surgery.  Don't get me wrong, I was up walking right after surgery and I did a sprint triathlon (relay, someone else ran for me) 3 months after surgery.  I think most people would be happy with that.  My doctor said I could get even better results so I worked with my physical therapist to get them.  It was hard work but I did it.

I've done Sprint triathlons over the last 5 years or so but never thought or had the inclination to do a Half Ironman.  All I know is some of my friends were doing this one, I had the time to do the training and I had people that believed that I could do it.  So I signed up.  Did the training, have one or two panic attacks, wondering what the heck had I gotten myself into.  It seems so big, something other people do.  Got over my panic quickly because even though I did question my sanity I was going to give it my best. 

I had two of my friends going up with me, Rose decided to do the Sprint tri while she was there and Bianca decided she would do the Olympic tri while she was there.  We went up Friday, looked over the couse and relaxed.  Saturday morning got up and were in the ocean at 7:30 swimming so we would know what it would be like the following day, followed by quick easy bike and short run.  Just a warm up for the race.  We were ready!

Sunday morning, before the crack of dawn, we were up getting our transition area set up.  This was the most organized friendly race I've been too.  Race staff and volunteers were knowledgable, enthusiastic and extremely helpful.  No waiting in lines, everyone was calm and organzied.  Loved it!

It's now race time!  Half Ironman get to go first.  I thought the swim course was very well marked with huge buoys you could see from shore.  Although the farthest one out (1/4 mile out) looked really tiny and really far away, didn't dwell on that.  So my wave is off.  I love the swim part, even though it can be a challenge in the ocean, it's my favorite part of a tri.  I would even swim longer and shorten the run (I know, blaspemy, sorry).  I did great in the swim, don't really have to use arms for much else in the race so use them up in the swim!

I was in top third of my group out of the water, 44 minutes.  There was a current and waves as we got farther away from shore.  Coming in it felt like the shore took forever to get closer.  Still I loved the swim.  On to the bike.  The bike course was beautiful, not a lot of intersections but we had a few roundabouts. 

With volunteers and police holding traffic for us it was never an issue.  I felt prety safe the whole way.  One big bridge in the first 15 miles, no problem, I just tuck in and go.  We did have wind picking up.  I always felt like it was a cross wind or against me.  Not often did I feel like it was behind me pushing.  Then in the last 10 miles was a flat bridge where I did have the wind behind me going, yea got to go really fast for a short period.  But I saw the look on bikers faces coming the other way, not good.  On the way back over the flat bridge was the hardest.  Head on winds with cross winds thrown in.  Not fun, but again, just tucked in and kept telling myself, it's not forever, it will end, just through it, and I did.

I enjoyed the bike, grinning the whole way, no great discomfort, but at the end I was looking forward to the run.  Which I couldn't believe, I hate running, I've never felt the runners high, still looking for it, I think runners are pulling my leg or it's at mile 28 which I will probably never see.  Anyway, I was looking forward to the run, ok.  It's odd, since I had never done a Half Ironman I had no idea what I would feel like towards the end of the 13.1 mile run.  I knew I had the swim, no problem.  I knew I could do the 56 on the bike after the swim decently.  Not sure how I would hold up on the long run after the long bike.  It's kind of strange to go into something that was such a big unknown for me.  I did the training, I had confidence I could do it, but I did know that things may not go as planned.  I did a great run for me, did not stop once!

On the last 4 miles, my muscles in my lower legs and feet started to cramp.  I was still grinning and saying to myself, you have to be kidding me!  I've come this far and on the last 4 miles, now you act up?  Stop it!  I made sure to drink some electrolytes which helped delay the cramps some but I could tell they were on the verge.  But I made it!  Finished in 6 hours 48 minutes.

Of course looking back I know I could do better and even before I finshed knew I would do another one.   I can't believe I'm saying it.  I used to sign up for 5k or triathlons so I would do the training to help keep me in shape.  I never liked the actual race, too stressfull.  I've changed a lot this last 6-7 months.  My running has improved greatly, I thoroghly enjoyed a race.  I've met wonderful people that I hope will be friends for life.

I've come so far from when my hips first started deteriorating.  Everyone has diversity in there life, some much more extreme than others.  In fact part of the proceeds of this event went to help physically challenged people.  There were quite a few in wheelchairs competing in the Sprint and Olympic races.  I can only hope I would be as inspirational as they are in the same circumstances.  I am a firm believer in looking at what you can do and not concentrating on what you can't.

It's funny, completing a Half Ironman is a great accomplishment.  But anyone can do it.  You just have to believe in yourself and then put the work in.  Such a huge thanks to my friends who were with me every step of the way.  Without their support, not only would my training not have been as fun, but they made the whole process and race even more wonderful for me.  Plus I am fortunate to have one of my friends as an incredible tri coach.  Without Shelly I don't think I would have done as well as I did and I know I would have been much more stressed over it all.  She gave me great advice, coaching, plans, you name it she helped, and always with a smile. 

On to the next challenge!  Olympic Triathlon (piece of cake, right?) in Key West beginning of December.  Bring it on! 

Going Home After the Surgery - What to expect

I originally thought it would be no big deal coming home and doing things for myself after surgery.  I even told my husband not to get the tall toilet seat with handles, I wasn't going to need it.  Ha!  You have no hip flexibility.  You can't bend at the hips and even if you could they don't want you to for a while.  Try reaching down for something without bending at the hip, you are lucky if you can reach your knee.  If something falls on the floor then it's just going to have to stay there.  Actually there is a reacher/pincher tool that is extremely helpful.  That and the hook/shoehorn to help get socks, shoes and shorts on and off.  You will have to have someone there to help you, I don't know how else you could manage and I'm pretty self sufficient.  I was told I could not drive for a month either.  I am so darn independent it was hard to rely on someone else for everything, but you do what you have to do.

My doctor scheduled a physical therapist to come the week after I got home, I was ready to get going.  They do give you exercises to do in the hospital and to do when you get home, very basic but trust me, nothing is easy at this point.  They also schedule nurses to come change bandages.  When the nurses came they said something about giving me a shot or meds for some reason.  I said they need to make sure they had the right patient because I wasn't supposed to be taking anything.  They had the wrong records.  So make sure they are looking at the right paperwork.  Never be afraid to ask or insist, specially about medications.  Even in the hospital I had orders for pain meds but didn't take them because I really had no pain.  The nurses were very insistent, if it's written they want you to take it.  And yes, if you have pain, you need to take it.  I always ask what are they giving me and why.  I think the nurses only had to come out twice, after that it was easy for my husband to help clean the incisions. 

The incisions looked horrible (at least to me) in the beginning, big and purple.  My hips also swelled up to about four times their normal size, wow!  It was actually funny to try and put on sweatpants or shorts, nothing fit right.  My doctor also had me wear the compression tights for over a month.  Very tough to look fashionable in them.  Was extremely glad to see them go.  The incisions will get better, mine are probably 4-5" long and no one ever notices them and I'm in a bathing suit a lot.

Finally my physical therapist comes for our first appointment.  Yea!  To me that means I'm on the road back to recovery.  She went over all the basic exercises and did some extra ones with me too.  Most were way too easy and then a couple were way advanced for my recovery stage.  So I called my doctor and got a prescription for therapy with a physical therapist I'd worked with before who is one of the best.  I had to get someone to drive me there but it was worth it.

Your doctor you pick is extremely important.  Just as important is your physical therapist.  I can't stress that enough.  That's the other have of the equation to getting good results.  I went 3 days a week for 1-2 hours.  I love my physical therapist, although at the time it was love/hate.  It was not easy.  Some of the things were extremely boring and tedious while other things were extremely challenging.  You also need to listen to your therapist about what you can and cannot do.  They have their reasons.  You may feel like you could do more or harder but depending on your healing stage it might not be appropriate yet.  Tell your physical therapist what you want to do and they'll tell you if you should or not or even a variation that might be better for you.  I'll say it again, LISTEN TO YOUR THERAPIST!!!

I did physical therapy for almost 3 months.  You are up and walking and really mobile after 1 month but I had goals.  I wanted everything back and then some.  I wanted as much hip flexion as my doctor said I could have safely.  At first my progress was steady but after the first 2 or 3 weeks my hip flexion hadn't improved so my therapist had to come up with other ways to get it to move.  After my warm up and most of the workout I would lay on a table and he would strap one leg down.  Then he would do an active stretch with the other leg.  He would get behind my leg and I would push against him and he pushed my leg.  It was hard and so not fun but I was determined.  Every week we made progress and eventually got where my doctor said I could be.

Now my doctor tells me I have no limitations, I can do the splits if I want, just don't cross the legs.  I have noticed my hip flexion improving all the time.  I am very active and that has to help.

Be smart, get good doctors and physical therapists and then listen to what they say.  They know more than you do.