Ironman Florida 2009 Race Report and Story November 7, 2009 by MyRunningDoc

2 DAYS to RACE DAY
When the rising sun finally cast enough glow on the sand for me to see, I walked out onto our balcony. I looked toward the Gulf of Mexico and saw water as smooth glass. A gentle breeze stirred only the slightest rustle in the palms between our hotel and the beach. It was Thursday morning, and time for a practice swim.

We had already been up for a couple of hours. I could lie and say that it is because I am a dedicated triathlete, but the reality is more about life with a two year-old. I made some coffee in our french press before gathering my wetsuit, goggles and earplugs to head to the beach.

Alex was already enjoying his Ironman cowbell while I put on my wetsuit at the Gatorade practice swim area. I headed down and waded into the water to blend in with the other hundreds of triathletes making their way out along the big yellow and orange pyramid shaped buoys.

The water was incredibly smooth and crystal clear. The visibility was much better than my local pool. I swam about halfway out along the course and could see the bottom the entire time. As I would rotate and look to the side to breath I would catch a fantastical underwater view of herds of googled folks in wetsuits stroking in unison. Everyone looks the same out there.

I made it back in, rinsed off and went to check in. Time for play with Alex and Paige in the pool and waterpark.

1 DAY BEFORE RACE DAY
In the interests of time (and convenience) I decided to swim from the beach right behind our hotel. I headed out alone into the gulf. As I waded out I saw a stingray just in time to miss stepping on him as he flew along the sandy bottom. I started to swim instead of wade. A moment later I saw a second stingray. I realized how nice it is to swim in clear open water as opposed to other venues where the water is usually closed to swimmers. This was the first triathlon where I could easily see more than a few feet in any direction.

While swimming, I felt more like I was snorkeling. Watching clams hop along the ocean floor, noticing sand dollars resting peacefully, small fish darting about. Then I saw a jelly fish. I was glad I was wearing a wetsuit. Then I saw another, and another. Next thing I knew I was in a school of dozens of jelly fish. I figured I had gone far enough so I turned around and swam back in.

My wife was building sandcastles with Alex when I got back on shore. I rinsed off, put on my bike gear and headed out for a quick ride. It was slightly windier than the day before, but still perfect. I rode about 15 miles at an easy pace. As soon as I got back, I swapped my bike for a pair of running shoes and off I went on a short run.

After my final tune-up workout, I showered and we ate breakfast, I took my bike and transition bags down to the transition area. With everything turned in, nothing left to do but, eat sleep and wait.

RACE DAY!
The alarm only buzzed twice at 4:30 a.m. and I was wide awake. I made coffee and a peanut butter and jelly sandwich. Shower, shave, bodyglide (in all the important places), band-aids on the nipples, dressed and I was ready.

I made a quick post on Facebook to let my friends know that I felt good and would go for a new PR. We got Alex in his stroller, handed him his cowbell and clapper and we were off the the start.

In the hotel lobby, athletes with bike pumps and goggles in hand were heading out into the dark. I saw several that had a familiar expression and look in their eyes. I had seen this expression before on the faces of climbers at the base of El Capitan. Its fear.

They were probably first timers. I bet I had that look when I showed up in Arizona to see if I could go 140.6 miles in one day. I do know that until my first Ironman was over, I wasn’t really sure.

We drove down in the dark predawn chill to the start. Paige went to find parking while I went in to air my tires and fill my Aerodrink bottle with fluid. With the bike ready, I went find to a porto-potty. Hint...its always at the end of the longest line. But I had plenty of time.

While I waited, I watched the palms waiving in the wind thanks to Tropical Storm Ida brewing way off in the Gulf. I knew that the winds would be out of the East at about 10 mph, but not too gusty. The flat water would be gone today.

With the sun finally up, I put on my wetsuit and gave all of morning clothes to Paige. I tucked my timing chip way up under my pant leg, to protect it from getting pulled off by thrashing swimmers. The professional’s start was my signal to head down and find a place to line up. I kissed Alex and Paige goodbye and headed onto the sand.

SWIM 2.4 MILES
The start of any Ironman is intimidating. But Florida is really spectacular. You get a running start from the sand in a crowd of 2,400 over-hyped type-A’s. And they are all aiming for the same line of buoys.

I knew that the best place to start would be to the left, directly in line with the buoys stretching out to sea. This would be the shortest distance. This of course, would also be the most crowded, and hence, most dangerous place to be. I was weighing this, recalling that a father of two young children was killed in the swim here a couple of years ago.

A lot of other people must have been thinking about this too, because they were very spread out. It seemed like some people were so intent of staying out of the crowd that they were going to start from the Alabama state line. I just figured I would start on the left, but start slow enough to let the speed demons get ahead and not clobber me.

The cannon fired and... run, paddle, dog-paddle, bump, gasp, swim, swim, bump, swim. It was a lot like swimming with drunk hockey players. But I was ready. I learned my lesson in Louisville where I got hit in the head, sending my ear plug to the deep recesses of my ear canal. I felt safe and secure in the malay, having tied dental floss around them as insurance this time.

The whole first lap was just plain chaos. I never went more than a few strokes without either hitting or getting hit by someone. At the first turn buoy I swam right over someone as someone else swam right over me.

I then saw something waving in the water and flapping on my wrist. I realized that in the tussle someone had caught my ID band and pulled it apart. This was not good. You are required to keep it on until the event is over. I wadded it up and stuffed it up my wetsuit sleeve, so I could try to get it back together once I got out of the water.

After rounding the second turn buoy, I saw some jelly fish. Most were comb jellys like the ones I had seen the day before (that don’t sting as I found out with a little internet research). However there were a bunch of moon jelly fish too. It seemed like they stayed about 10 feet down under us, which was just fine with me.

With 1.2 miles down we all ran up on shore like a bunch of seals escaping a trolling great white in some National Geographic special. Aim for the timing mat and back into the water for the second lap. The second lap was much calmer than the first. In no time I was back on shore, wiggling out of my wetsuit. 1 hour 17 minutes… 3 minutes ahead of schedule!

T1 - SWIM to BIKE TRANSITION
I had some trouble with locating my transition bag, but found it pretty quickly. The volunteers really do a great job helping all of the frantic athletes. Knowing the changing tent would be packed, I started to get dressed outside. I also got my wristband back on. Luckily it had just come unsnapped and wasn’t broken. I tried to get my Garmin started and began putting on my heart rate monitor, sock, etc, while the GPS searched for beacons in the sky.

By the time the Garmin was online, I was ready to go. But I still had to make the required hike through the change tent. It was like getting through the Bay Bridge Toll Both at rush hour. It took minutes that seemed like hours to wade through the jammed crowd.

Clip-ity-clop, clip-ity-clop, out of the change tent through transition and onto the bike. I grabbed my bike and jogged to the mount line. A painfully long 11 minute transition. On the bike and away I go.

BIKE 112 MILES
I was really ready to go. I was moving at 22-23 mph, eating my first pack of powergel and taking in some fluid. I was still wet and felt a little chilled moving through the 50 degree air but knew it would warm up soon. Realizing I had a slight tailwind out of transition, I picked up the pace.

The ride was mostly flat with some long half-mile hills that are just enough reason to stand up and get out of the torturous saddle, but not enough to wear you out. There was some wind, but not too bad. There was however a huge crowd.

For almost the whole first half of the bike leg I was passing people, continuously. The crowds would get clogged up at the aid stations and it was distracting. I did see some people who were obviously deliberately drafting, but not too many. More than anything else, it was just congested. Often it was hard to get through these packs. A couple of times I was over the center-line as I passed some 3 or 4 rider wide packs.

Somewhere around mile 20 or 30 I was getting ready for my aid station routine. I popped a salt cap in my mouth and took a sip of water. Next I sat up, pulled the cap of my the aero water bottle nestled in my aerobars and got ready to grab water, gatorade and powergel as I cruised by.

I slowed down to about 18 or 19 mph and snathced a water bottle from a jogging volunteer. I immediately squeezed about 16oz. into my bottle and tossed it aside just in time to grab some gatorade and pour it in. Then I yelled “gel” and a kid started running down the course ready to hand it off. As I flew by I clenched the foil packet tight and reached for aerobar to upshift and start accelerating again.

It was then that I felt a thick sticky ooze running through my fingers and down the back of my hand. The kid had even gone the extra mile and opened the packet for me. By the time I realized this, my shifter was coated in thick sugary goo and my hand was basically glued to the aerobar.

At the next aid station I grabbed two bottles of water. After thirty minutes of dribbling water on my hand, bar, and shifter, I was free from the energy-gel-fly-trap.

About this same time time, I realized my right pedal cleat was loose and shifting about. I couldn’t believe I hadn’t checked them in months. I just hoped it was hold up through the final 50 or 60 miles.

At about mile 75 a yellow jacket flew straight into the front vent on my aero-helmet and stung me on my poor defenseless bald head. I was frantically trying to get my hand under the helmet to squash him, but didn’t want to risk a DQ from a chinstrap violation. So we buzzed along together for about 7 miles. Twenty minutes of a bee-in-my-bonnet-later, I pulled over at an aid station, dismounted, took of my helmet, and the assailant flew away into the pines.

As I pedaled back toward town, it felt great riding with a tailwind at 26-30 mph. But then the last 10 miles are right into the wind. I tried to relax and slow down on this stretch to make sure I could run off the bike.

Once I slowed, a guy pulled up along side of me and said he noticed I was shifting a lot. I was trying to explain that I was just trying to find a rhythm, but was having trouble with my cleat. Then a woman screamed and we both turned our attention back to the road. The two of us swerved away as she turned sideways, went skinny, and squealed as we narrowly missed her. Hard to imagine walking in the bike lane as a couple of thousand triathletes head your way.

T2 - BIKE to RUN TRANSITION
When I dismounted, I checked the time. 5 hours and 18 minutes. Pretty close to the 5:15 I had planned. My second transition went smoothly. Start the other Garmin, helmet off, hat and Newtons on. Out on the run course in just over three minutes.

RUN 26.2 MILES
I set off on the two-loop run course at an easy pace. I did the math and realized that to finish under 11 hours I needed pretty close to a 4 hour marathon. I aimed to hold a 9:00 per mile pace for the first 10 mile warm-up. I had the idea that I should also shoot for a sub-4 hour marathon, but didn’t want to risk overdoing it and missing my goal finish time.

Several times during the run I would suddenly hear a high-pitched “CHRIS!!!!” and see Paige and Alex waiting and waiving on the side of the road. I paused just long enough to kiss Alex on the forehead. As I ran off, I could hear the drifting away of his clanging cowbell and “godaddygo…”

The second 10 miles were a little harder and somewhere I lost some minutes. Overindulging on the pretzels at the aid station, I guess. With only about 10K to go, I realized my 11 hour goal was within reach, as long as I didn’t waste any time.

As I rounded the turn at the park to head back on my second and final lap, I walked through an aid station to drink some gatorade and water. A guy started talking to me, saying he was just on his first lap.

He had been rear-ended on the bike. He had some dizziness and they almost didn’t let him continue. He started telling me the whole story. While I was interested, I really didn’t have time to listen. But I felt bad for him and didn’t want to be rude and add to an already tough day for him.

But the second he came to stopping point, I said, “Well... good luck buddy... you’ll do great!” and launched into a run. Three miles to go I came to the sobering realization that I was in trouble. These would have to be my fastest miles of the entire day if my 11 hour goal was going to materialize.

I saw an aid station just a couple of blocks ahead. I figured that when I got there I would sip some chicken broth, do some more math and re-assess. My body was aching, my neck was stiff, my back hurt and my quads were vibrating. I realized that even if I finished in 11 hours and 5 minutes, that would be respectable. It would still be a personal record by almost an hour. I also knew no one would really care.

But then I thought about about looking at the time of 10:59:59 I had posted on my refrigerator and as a bookmark in whatever book I was currently reading. I thought about the “21.33” taped on my bike stem to remind (every time I rode) of exactly how many miles per hour I needed to ride to reach my goal. I suddenly remembered that on 7 different days in past 9 weeks I had run mile repeats on the track in the rain and thunder so I would be able to RUN today. And suddenly 11:anything just wouldn’t do.

And so I RAN.

I ran right past the aid station and said “hold chicken broth.”

I ran that mile. And the next, staying wide of the aid stations to fly by the crowds reaching for water and bananas. And when I saw the lights of the finish chute and began to hear the finish line announcer, I ran like hell.

Every muscle fiber in my legs were screaming in pain. Most of the last mile my eyes were closed. I kept them clinched shut and told myself it was just the final lap of my last mile repeat on a track day. And it ended up being my fastest mile of the day.

When I rounded the last corner, out of the dark and into the bright lights, the clamor of cow bells and the screaming crowd lining the finish chute drowned out the noise from my quads, and I ran.

Just before I hit the timing mat, I opened my eyes and looked up at the clock.

10:59:07

Some guy grabbed me, wrapped a mylar blanket around my shoulders and a voice boomed over the loudspeakers…

“CHRISTOPHER SEGLER……...YOU... ARE…...AN IROMAN!!!!!!!!!!!!!!!”

What a way to end the day!

Newton Gravity Trainer Running Shoe Review

Why I Decided to Write This Review
There are really two reasons I decided to write this review of Newton Gravity Trainer Running shoes. The first has to do with the fact that I am an award-winning foot surgeon and podiatrist who has chosen to limit my practice to elite, competitive and recreational athletes. For this reason, I get questions about running shoes from a lot of runners. I am frequently asked about “new trends in barefoot running” as well as about shoes like Newtons that reportedly create more of a barefoot-type running experience. I always prefer to answer such questions on the basis of scientific theory as well as personal experience.

The second reason is that I am an age-group Ironman triathlete who has aspirations of qualifying for Kona one day. So I have a very personal interest in discovering any and every way to increase my own biomechanical efficiency, decrease my risk of injury, and run faster. Newtons (in theory) should to do all three, so I thought I should give them a try.

First Impressions
As I opened the box and lifted my brand new Newtons from their tissue paper nest, the scent of new running shoes filled the air. And these shoes felt light as air themselves. I was extremely surprised to sense that these “trainers” actually felt quite a bit lighter than any other pair of running shoes I have ever owned. I also noticed the generous use of mesh in the uppers. While this certainly helps keep them light, I was also pleased because my feet are always hot. And in my shoes, there can never be too much cooling aeration.

In looking at the soles, the four forefoot lugs caught my eye. They protruded slightly more that the rest of the forefoot and heel. This, of course, is the business end of the Newton Running concept; where science meets the road, so to speak. It was obvious looking at the profile of the shoe, that the lugs should make it easier to land on the forefoot instead of the heel. I figured if these don’t get me to land on the forefoot, nothing else will.

Science or Gimmic?
Naming your product after the Father of Physics creates a pretty big pair of shoes to fill. After all, the laws of physics set some pretty strict rules to follow. There is a section on the Newton Running website called “Newtonian Science.” Within that section is a distillation of the laws of physics that affect all runners. Basically, it describes the science without all of the cumbersome math usually associated with physics.

In a nutshell, running is all about energy. And there is only so much to get you from start to finish. You must use your energy to cover ground. If you land on your heel and slow down, you use up valuable energy in braking. If you then have to re-accelerate to get going again, you use up more energy. This leaves you with less energy to get you to the finish in good form.

The Newton Running “Active Membrane Technology” is part of the patented components of Newton Running shoes and is one of Newton’s proposed keys to stop wasting energy and thereby start running more efficiently and faster. By writing this review, I hope to determine whether or not this is true and if the shoes can actually live up to Sir Isaac’s name.

Expectations vs. Experience
I will have to admit that when I first read about Newton shoes I was skeptical. I understand that all energy lost in a running stride, in theory, could be harnessed and returned. But when I first heard this notion applied to the elastomeric lugs on Newton running shoes, I envisioned Wile E. Coyote with coiled bedsprings attached to his feet bounding down a desert highway in pursuit of the Roadrunner. But I put my imagination aside and decided to trust the voice of reason and experience.

When I first laced them up, I noted a perfect fit. As a men’s size 12.5, I seem to (more often than not) have trouble finding shoes that run true to size. For that reason alone, I am always sheepish about ordering shoes online. The Newton Running website claims that shoes should be ordered “true to size” and they were precisely that. Great fit!

Standing in my Newtons, the most perceptible difference (as compared to my old running shoes) was a slightly lower heel height. This, of course, is also by design. Its really partly a lower heel, but more a relative drop from the thicker lugs on the forefoot. But I realized that in order to run faster, more efficiently, and get to Kona, I would need to learn to more consistently avoid landing on my heels anyway.

The Right Shoe for My Foot Type
With the first few steps, the shoes felt soft and cushy. Given my high-arched “rectus” foot type (most often referred to as “neutral” or incorrectly termed “supinated”), I knew I would appreciate the give in these shoes.

For anyone with a rectus foot type, cushioning is key. The reason is because a person with a lack of pronation (the opposite of a “pronated foot” or flatfoot) simply cannot absorb impact effectively when the foot hits the ground.

One way to describe pronation is to say that it is the motion in the joints of the foot that absorbs energy as the arch collapses. But in my case, in a sense, the joints are locked. There is an absence of pronation during walking and running. This means higher impact and higher risk of injuries such as stress fractures, shin splints and some types of tendonitis.

How Newtons Might Help Me Run
The Newton Gravity Trainers have the potential to help lower my risk of injury in two ways. First, the lugs are soft and provide ample impact reduction to compensate for my biomechanical deficiencies in terms of using my joints to absorb energy through pronation (this is important). Second, they should be able to convert my running style to one that reduces the impact the road will deliver to my chasis (this is more important).

The highest impact that a runner can sustain is by landing on the heels. The higher the arches, the higher the impact. Every time the foot lands heel-first out in front of the runner, a braking force is applied by the foot and lower leg. This slows the runner. The energy loss is essentially converted to friction, heat and that pounding sensation hammering through your legs.

By contrast, when you land on your forefoot, the 26 bones, 33 joints and more than 100 muscles, tendons and ligaments work together to absorb that impact. By landing on the part of the foot that is by nature more flexible, the force is spread out and dissipated more naturally.

This is where the barefoot running concept comes in. It is well known that barefoot runners land on the forefoot and never on the heels. Landing on the heels is a learned behavior resulting from a lifetime of reliance upon shoes. Barefoot runners simply run more efficiently and should be at lower risk of injury.

But you cannot just go run barefoot and expect to become someone who has the running style of a life-time barefoot runner. First, the risk of injuries such as stress fracture and tendonitis is very high when running barefoot. Second, you still have to train the brain to restructure your stride to run “like” a barefoot runner.

The First Ride on My Newtons
With the first few strides I immediately noted something unusual. I was landing on my forefoot.

After reading the instruction card that says the goal should be to “land, lever and lift,” I assumed that I would have to put a lot of effort into landing on the forefoot, levering off of the lugs (without pushing off with my toes) and finally lifting my knees and feet. But in fact it was all very simple and natural.

I tried to focus on keeping a high cadence and short stride, leaning forward slightly at the ankles. And just like that, I was landing more consistently on my forefoot. The few times I landing on the heels, it felt rather unnatural. This is likely due to the excess stretch of the Achilles tendon. As promised, the shoes were gently keeping me off of my heels.

Break-in Time
Having gotten my new Newtons only a couple of weeks before Ironman Louisville, I knew I wouldn’t have time to adequately break them in before the race. These shoes require a slightly more conservative break-in period.

I wore my Newton’s for five runs of 2 miles before I tried anything longer. Then three miles, then four and so on. Before long I was out on the road for a 10 mile run. I am pleased to say that my first 10 mile run in the Newtons went very smoothly. I was relaxed and felt like I was moving well. And in fact I was. I can honestly report that it was the easiest 10 mile run I have had this year. Maybe it only felt that way because I had recently recovered from an Ironman, or maybe I am becoming a more efficient runner.

Overall Impression
I can say that for me personally, I believe Newton Gravity Trainers are proving to be a valuable training tool and are changing the way I run for the better. As an award-winning podiatrist and foot surgeon caring for athletes, I would recommended Newtons to any of my patients who have had a history of injury, or simply hope to run more efficiently. It seems the greatest benefit is, of course, for those demanding efficiency such as marathoners and Ironman triathletes.

At the time of this writing, I am doing all of my long runs, bricks and speed workouts with Newtons. No pain, no injuries and no complaints. I love my Newtons. In about six weeks I will apply the true test: Ironman Florida. I plan to run the race in them and will post a follow-up review to update you on my progress. With the changes I have seen thus far, I am fully expecting to set a substantial new run split personal record. Who ever said physics can’t be fun!


Dr. Christopher Segler
Award Winning Podiatric Surgeon
Stay Fit, Go Long, Run Fast, Be Strong!
www.MyRunningDoc.com

Disclaimer and Disclosure: This product review is meant to serve strictly as opinion and personal experience regarding the product described above. None of the content herein is meant to serve as medical advice, but is for informational purposes only. The opinions are exclusively those of the author and are not meant to necessarily represent those of Newton Running. The author of this product review is not affiliated with Newton Running, is not a shareholder in the company and has no relation to any stakeholder in the company.

APMA Creates New Patient Education Brochure on Heel Pain

Did you know that plantar fasciitis is the number one condition treated by foot doctors? In fact, plantar fascitis (the most common form of heel pain) accounts for about 40% of all visits to podiatrists. In response, the American Podiatric Medical Association has recently created a 12-page "patient eductaion" brochure on heel pain. It has been released to member podiatrists as a marketing tool to lure lucrative heel pain patients into their podiatry practices.

The bottom line is that many people can treat plantar fasciitis themselves using simple at-home treatments that are non-painful. No shots. No surgery. No expensive shoe inserts. Very few patients with plantar fasciitis every need surgery. If you have heel pain that has been bothering you for a short time and a podiatrist tells you that you need heel spur surgery...RUN!

Dr. Christopher Segler is an Ironman Triathlete and award winning foot and ankle surgeon who specializes in providing self-treatment for heel pain caused by plantar fasciitis. You can learn more about heel pain (especially morning heel pain) as well as request a FREE copy of his book on heel pain at http:www.NoMoreHeelPain.com.

Can Runners Heal Heel Pain?

What could be worse than a runner with heel pain? Answer: a runner who has heel pain and can't run. In this excerpt from a video interview with Ironman finisher and award winning podiatrist, Dr Christopher Segler discusses heel pain.





Dr. Christopher Segler is an Ironman Triathlon Finisher and award winning foot doctor specializing in elite athletes. His podiatry sports medicine house calls practice is located in San Francisco, Marin, Oakland and Berkeley. You can register for a FREE membership and will receive the monthly newsletter “Finisher’s Circle,” which provides expert advice on increasing your running efficiency and preventing injuries and foot pain by visiting http://www.AnkleCenter.com .

Most Painful Running Injuries

The poll results are in! The February 2009 issue of Runner's World Magazine reports on the most painful afflictions and injuies that plague runners.

...and the winner is....SHIN SPLINTS!

Thats right, that aching pain in the front of the leg came out as the most painful running ailment based on 2,263 respondents of the Runner's World poll.

The other top finishers from the complete results were:

Shin Splints 36%
Side Stitches 20%
Chafing 13%
Blisters 12%

We will discuss each of these running injures...and how you can beat them, instead of them beating you over the next few days.


Dr. Christopher Segler is an award winning foot surgeon and Ironman Finisher who treats elite athletes. His podiatry sports medicine practice is at the Doc on the Run Podiatry Sports Medicine House Calls in San Francisco. To learn more about increasing your speed and avoiding running injuries like tendonitis, shin splints and stress fractures, you can register for a FREE membership and copy of his monthly newsletter “Finisher’s Circle” by visiting http://www.AnkleCenter.com .

Achilles Stretches for Runners Recommended by San Francisco Podiatrist

If you are a runner, the Achilles tendon is crucial to your sport. You simply can't run without it. When it gets tight, it is more prone to injury. A tight Achilles tendon can also lead to heel pain. Most heel pain related to a tight Achilles tendon is called plantar fasciitis. It may or may not be related to heel spurs. In most cases, it doesn't matter if you have a heel spur or not, Achilles tendon stretches are the first line of treatment.

The following video will demonstrate both the best Achilles tendon stretches to keep your Achilles tendon injury free, and prevent plantar fasciitis. Always warm up before stretching. Don't stretch if your Achilles is painful or sore. Always see a foot and ankle specialist immediately if you notice any bruising around the Achilles tendon, or if it is sore fro more than a couple of days. Run healthy!



Dr. Christopher Segler is an Ironman Finisher and award winning foot and ankle surgeon specializing in elite athletes. His podiatry practice is Doc On The Run: San Francisco Podiatry Sports Medicine House Calls. To learn more about Achilles tendonitis, runner’s heel pain, stress fractures, bunions and other common causes of foot pain, you can register for a FREE membership and copy of his monthly newsletter “Finisher’s Circle” by visiting http://www.AnkleCenter.com .

Marathon Strategy Made Simple

Run when you can,
walk when you have to,
crawl if you must.
-Dean Karnazes


Dr. Christopher Segler is an Ironman Triathlon Finisher and award winning foot doctor specializing in elite athletes. His podiatry sports medicine practice is at Doc on the Run Podiatry Sports Medicine House calls in the San Francisco Bay Area. You can register for a FREE membership and will receive the monthly newsletter “Finisher’s Circle,” which provides expert advice on increasing your running efficiency and preventing injuries and foot pain by visiting http://www.AnkleCenter.com .

Ring in The New Year with a 3 Day Run!

While most settled for watching Dick Clark and waiting for the ball to drop, a Scotsman named William Sichel was taking the ultra-marathon scene by storm. He ran in the new year by winning one of the toughest races on earth, the Across the Years 72-hour event held in Phoenix.

For three days he ran, sleeping little and logging more miles than most Americans would in a year, and more than most well trained marathoners would in a month. During the 72-hour event he saw temperatures ranging from near freezing at night to over 100 degrees during the day. All told he ran 269.36 miles through the Arizona desert. He ran almost continually and finished 34 miles more than the second finisher.

Hard to imagine beating someone by more than a full marathon distance.

Although tis sort of event might be enough any mortal, for him it is a warmup. He will follow-up with a 6-day race aiming to cover 567 miles during the Athens International Ultra Marathon Festival starting on 3 April. The 55 year-old runner will be running on an outdoor cinder circuit used during the 2004 Olympic Games.

With all that pounding, he’ll need more than a soft track and a truck load of Gu. We wish him luck!


Dr. Christopher Segler is Marathon Runner, Ironman, as well as an award-winning podiatrist, and sports medicine foot surgeon practicing at the Doc On The Run: San Francisco Podiatry Sports Medicine House Calls. For more information about heel pain, bunions, ingrown toenails and ankle pain, and other common causes of foot pain, you can order a FREE copy of his book, My Fit Feet, by visiting http://www.MyRunningDoc.com or http://www.AnkleCenter.com.

Young Woman Dies in White Rock Marathon

On December 15, 2008 during the Dallas White rock Marathon, a 29-year-old woman collapsed and was pronounced dead, the race director said.

According to the Dallas morning news, Marcus Grunewald, director of the 39-year-old Dallas White Rock Marathon, said that the young newlywed woman’s death was the first in the event since 1986. In that race a 47-year-old man collapsed after suffering a heart attack and died during the marathon.

Witnesses to the event said the woman appeared to be running fine until mile 21, just a few miles from the finish, when she suddenly stumbled. She was helped to a nearby curb and then lost consciousness. "Her body was cold," one witness said. "She was already gone."

The race director told the Dallas Morning News that due to the marathon's 66-degree weather, higher than the race's average, medical aid and water were readily available along the race route. Although heart attack is suspected, the exact cause of death had not been determined. An autopsy was pending.

This tragic event illustrates the importance of checking with your primary care doctor before training for any endurance event. Undiagnosed heart disease or other underlying medical conditions can lead to disaster.

Even if you have been training for months without any episodes or warnings of trouble, distress of running faster during an organized marathon can lead to enough over-load to cause a heart attack.

After running for many miles particularly at your maximum capacity, dehydration can lead to electrolyte changes that can contribute to a heart attack. It is critical to make sure they don’t have any underlying heart disease before considering when these events.


Dr. Christopher Segler is an Ironman Finisher and award winning foot and ankle surgeon specializing in elite athletes. His podiatry practice is at Don On the Run Podiatry House Calls in San Francisco, Marin and the East Bay. To learn more about Achilles tendonitis, runner’s heel pain, stress fractures, bunions and other common causes of foot pain, you can register for a FREE membership and copy of his monthly newsletter “Finisher’s Circle” by visiting http://www.AnkleCenter.com .

Posterior Tibial Tendonitis: a Pain in the Arch

When you run, your foot hits the ground, you pronate to absorb impact and then you supinate to push off again. All of this is possible because of a muscle in your leg call the tibialis posterior. This muscle deep in the back of your leg forms a tendon call the posterior tibial tendon that attaches to your foot. It attaches to the navicular bone in the instep of your foot, right at the top of your arch.

In the very simplest of terms, this tendon helps to hold up the arch. It is really much more complex than that, but we won’t bore you with the details. All you really need to know about this is that when you get posterior tibial tendinitis it can quickly progress and become a surgical problem.

The good news for runners is that it one of the things that least frequently affect us. It most often affects people who are middle-aged. It also is often associated with high blood pressure, obesity and diabetes. Not exactly the picture of a runner. Interestingly though, one study showed women get it four times more often than men.

This is one thing to watch out for if you have fleet feet. It seems many who get this problem are already flat-footed long before it starts. Excess pronation (common in people with flat feet) puts tremendous stress on the tendon. Running increases the stress and strain several fold. The result is repetitive overuse that can set the condition off.

When too much stress is placed on this tendon, it can become inflamed. Continued inflammation can weaken the tendon and cause it to stretch out. This can lead to a torn or ruptured tendon with a complete collapse of the arch. Not good.

So how do I know if have posterior tibial tendonitis? One clue that you might be getting this problem is pain from the ankle bone to the arch on the inside of your leg. If it is inflamed and you stand up on your toes on that foot, it will likely hurt much worse. If you stand only on one leg and do this, it will be even more painful. You might even have some swelling around the ankle or arch.

If you notice these symptoms you need to get it checked out by an foot and ankle expert. This is not one of the ice-it-and-will-go-away kind of problems. Neglecting it can (and often does) lead to surgery. It is preventable as well as easily treatable in its early stages. Orthotics can limit the force of pronation and help to decrease the risk of injury to the tendon, especially if you over-pronate or have flat feet. And as always, make sure you are wearing the right type of running shoes for your foot type.


Dr. Christopher Segler is an Ironman Finisher and award winning foot and ankle surgeon specializing in elite athletes. His Bay Area based podiatry practice is Doc On The Run Podiatry House Calls. To learn more about Achilles tendonitis, runner’s heel pain, stress fractures, bunions and other common causes of foot pain, you can register for a FREE membership and copy of his monthly newsletter “Finisher’s Circle” by visiting http://www.AnkleCenter.com .