Name:
Robin Littrell

Number of Ironmans completed:
2, IMAZ 2012 & IMAZ 2014.

What was your reason for IMAZ 2014?
IMAZ 2014 Training was a little different from my first experience, but I was very committed to make it to the race. You see I was racing with my daughter Briana.  How many mothers out there can say,“I did an Ironman with my daughter”! Bragging rights forever!!!

How did your training go?

My training started at a nice and steady pace. I didn’t have any real issues, but started to feel a little bit of pressure in my right foot.   My coach advised me to see my doctor ASAP. I did, long story short is I was diagnosed with a stress fracture. I saw a podiatrist was told to tape my foot and run.

Did you do anything outside of what the Podiatrist suggested?

I was looking into other ways to train. I have been to Rausch for various reasons and knew about the Anti-gravity treadmill. I started to use the Altra-G Treadmill to keep my endurance and mileage up. It was a great way to get my training in without further injuring my foot. I also had weekly physical therapy sessions with Dustin, the combination was just perfect.

And how did you feel come race day?

When race day came I was so thrilled that once again I was at the starting line ready to go!!

Arizona Ironman 2014 was very challenging to say the least! But I finished☺I am again thrilled to say I am an ironman!

This time around it took the whole village to get me there, without the encouragement from my wonderful coach Martha,  Rausch PT and my husband “Bob” my journey would have  a very different ending.

How long has competing at Kona been a dream of yours for?

Competing at the Ironman World Championship in Kona has been a dream I pursued for more years than I can count. I started competing in triathlons in 1994 a couple years after graduating from college where I had cycled competitively for five years. Early on, I saw the Ironman World Championship on TV and was captivated by the goal and dream of someday finishing this race.

How did you finally gain a position at Kona?

Absent the speed to qualify with an age group win at a qualifying race, my only option to race in Kona has been a lottery spot. I have entered the lottery every consecutive year for longer than I can remember without luck. This year’s lottery winners were announced on April 15th at 9:00AM PST. With no email from the WTC by 9:03AM, I resigned myself to another year without an entry. As I glanced over the list of lottery winners on the Ironman website to see if recognized any names, I suddenly encountered my name on the list. What?! I had a sense of disbelief since I hadn’t received an email. Was I reading this right or were my eyes deceiving me? I reached for my phone and checked my email again. The email confirming my lottery spot had arrived at 9:24AM. I was stunned and elated. I finally had my chance to make this dream a reality.

Once in, where did you training take you?

In the months leading up to the race, my training progressed well. In training for other IM distance races previously, I knew to temper my enthusiasm in the early months, stay healthy, keep it interesting and have fun. Over the summer, I raced at Escape from Alcatraz, Vineman 70.3, Coveathlon and Big Kahuna Aquabike. Plans for racing IMLT 70.3 as a final big training day fell through with the race cancellation, but the long rides and runs were in the bank so I took this in stride. I was fortunate to stay healthy as my training volume increased. A bit of discomfort in my heel area was quickly addressed with a few visits to Jessica Snyder at Rausch Physical Therapy. I was able to keep moving forward in my training without any downtime which was important both physically and mentally.

What were a few highlights of race week in Kona?

We arrived in Kona on Tuesday before race day. Leading up to race day, I enjoyed practice swims in the ocean, the coffee boat and the Underpants Run along with some relaxation time and a drive to Hawi to check out the bike course. Another highlight was a chance encounter along Alii Drive with Chrissie Wellington who wished me a good race as I rode my bike to check-in on Friday.

The big day has arrived, how did it go?

A big part of competing in an Ironman is taking the conditions of the day and making the best of the circumstances. When the cannon went off on race morning, my first goal was to finish and enjoy the experience. And if I’m honest, I had a finish time in mind I thought I could achieve if circumstances allowed.

The swim felt good and I was out of the water in 1:24. A little slower than I expected, but no reason to fall apart over 9-10 minutes. The first 30 miles of the bike were comfortable and on target. Out on the Queen K, conditions abruptly changed at Mile 30 with an incredible headwind that left me riding 7.7mph on flat terrain. I watched my average speed plummet and later learned my support crew thought I’d crashed or flatted with the sharp decrease in speed. By Mile 40, I was reassessing my time goals. As the strong winds continued to gut both my speed and ability stay aero, I knew my time goal was slipping away. The ride on to Hawi was hard. And slow. And uphill. And windy. Probably the toughest riding conditions I’ve experienced in 27 years as a cyclist. I was grateful for the turnaround in Hawi and anticipated tailwinds, but with gusting crosswinds, even the downhill was slow in order to maintain bike control. 112 miles later, I came off the bike absolutely fried. My legs rebelled at my attempt to run in to T2 and I slowed to a brisk walk. Coming out of T2, I again tried to run. I was able to jog easily and gradually loosened up to maintain a decent pace through the first 16 miles. The pace slowed a bit until Mile 25 but I kept a moderate jog while walking the aid stations. As I came back into town, my pace picked up heading downhill to Alii Drive. Making the final turn on Alii Drive was magical. My legs no longer hurt. My pace accelerated all the way across the finish line. I finished in 14:42.

It’s been a few weeks since Kona, have you been able to reflect much?

Recently a friend asked me if I ever asked myself “Why am I doing this?” when I was out on the course that day. My answer came easily, “no”. On race day, I was able to embrace every minute of the day, from the pre-race nerves to a beautiful swim, the incredibly challenging winds on bike course and the run along Alii Drive at sunset. And the finish….An incredible feeling of accomplishment beyond words. I feel privileged to have had to the opportunity to race in Kona along with incredible support from a wonderful group of friends and husband who supported me through my training and traveled to Kona to cheer me on.

Fitness research is ever evolving. There are new articles every time we turn around. So what is the latest and greatest. Outside Magazine decided to take a look at the past, present and future and create a list of the top 12 Fitness Rules.

As a group centred around outdoor enthusiast, they have taken their 37 years in the industry and come up with the following. Keep in mind that each person’s body is different, experiment and pay attention to how YOU respond. Read what Outside has listed as their top fitness trends.

Outside Magazine link

The Fall and Winter Seasons are now upon us, leaving behind the heat and humidity of this past summer. With that comes that offseason for triathletes, runners, and many other athletes. While this can be a time that drives one to become stir crazy with the lack of racing and training, it is actually the perfect time to work on multiple facets of the your sport, while still getting the much needed rest and recovery from a hard year of racing.

Tweaking a running stride, pedal stroke, or swim stroke during the peak of the season can be a risky endeavour. There is the chance it can lead to temporary soreness, slower times, and less efficiency during the transitional period. However, when there is no race on the line, the transition can be done effectively without worrying how it will impact an upcoming race.

Transition takes time, so make this offseason the offseason where you make all the necessary adjustments you’ve been putting off all year. Schedule a Run Right or Bike Right at Rausch Physical Therapy and get ready for your best year yet! A year with fewer injuries, faster times, and more efficiency. What is a better gift than that? Treat yourself this holiday season.

Questions? email jack@rauschpt.net Jack McPheron, Performance Lab Director

“I saw the sign, but didn’t open up my eyes”! We hear it all the time. Your body tried to warn you. Your Check Engine light came on. It told you an injury was coming, but you decided to push through pain. It told you to get more rest, or you will get sick. We get it. Pushing ourselves is a true way to make progress toward improving our fitness and life goals. But we can’t achieve our personal best if we choose not to LISTEN TO OUR BODY!

Tune in to hear the alarms our bodies are sounding and know what to listen for. Stop popping ibuprofen just to make it through your next workout. You will run yourself right into an injury. Know how to identify if you have signs of overtraining. Listen to your body to solve sleep problems you may be facing.

Learn how to pay extra close attention to your body and it’s “check engine” light to improve your overall health, increase your vitality and enhance your performance.

Interested in learning more? READ ON!

The Challenged Athletes Foundation (CAF) a non-profit organization, is a world leader in helping people with physical challenges get involved, and stay involved, in sports. Headquartered in San Diego with regional chapters, CAF provides unparalleled sports opportunities, hope, education and inspiration enabling physically challenged individuals to live active lifestyles.

CAF recognizes the athletic greatness inherent in all people with physical challenges and supports their athletic endeavors by providing unparalleled sports opportunities that lead to success in sports — and in life.”

HOW DOES CAF HELP?

More than eighty cents of every dollar raised provides funding for adaptive sports equipment, training and competition expenses, programs and events that help challenged athletes get off the sidelines and into the game.

WHY DO CHALLENGED ATHLETES NEED FUNDING?

There are 21 million individuals living with a disability in the United States today. Only one in 10 takes part in fitness activities on a daily basis. A major impediment is cost. Equipment and specialized training that allows these individuals to engage in active lifestyles is very expensive – in fact, for many, it’s cost-prohibitive and is not covered by insurance.

Join us for the “Best Day in Triathlon” in San Diego, October 19th for an amazing day and experience you will never forget!

Interested in learning more? Get involved here.

There are many ways to do something, but often time there is a better or best way. Just because you can do something a certain way, doesn’t mean you should. Example: You can drive a car at 5000 RPM at all times. The car is fully capable of this and will withstand it…for a while. Your running gait is similar. You can get away with poor mechanics and gait for a while, but in the end it will catch up with you. It will present itself in the form of having to cease running, injuries, or being forced to slow down. None of these are desirable outcomes. The investment of a running gait analysis can really help to identify the key form flaws that will lead to major issues.

Did you know the Performance Lab offers such service? We call it “Run Right.” Get your running mechanics analyzed just in time for the off season of racing. Allow yourself the leisure of pressure free training while you strengthen and correct your run form.

Read more about Gait Analysis.

Questions? email jack@rauschpt.net Jack McPheron, Performance Lab Director

“Success is the sum of small efforts repeated day in and day out” – Robert Collier.

I couldn’t agree more with Mr. Collier, but what do those small efforts look like on an everyday level? What are the little things that your body needs to stay healthy as you endure a grueling season of ___________ (it all counts).

This list is meant to be encouraging. So don’t go getting all – “I don’t have time for that”, “I’m too busy to take care of myself, I have too much training/practice to do”. The key to this opportunity is SMALL. Remember, its all the little things that you do that keep you healthy and in the game.

1. Have a great OFF SEASON! – this is your chance to let your body heal up. Get rested and get ready for the next opportunity to succeed. So if you skip this, you are missing out. Give your self 2-4 weeks of fun, play, recovery, something different. When making your training program, start with a defined off-season. Whether your 11 or 59 playing baseball or running a marathon, your body is not meant to do the same thing all year round.
2. Get STRONGER – that’s right people strong and stable muscles get hurt less, they protect joints, they hit the ball further and they protect you. So get stronger. The pre-season time is best time to make this happen. 3-5 strength workouts per week: weights, crossfit, boot camp, ABC Pilates, Run Fusion, etc. You can strength training (and you should) during season too, but knock it down to 1-2 strength workouts per week.
3. Build your CORE – your core is where its at. Its the center of you, its the first thing that contracts when you throw a baseball and it should be engaged during your entire marathon. It can be trained daily and core work should be challenging but fun. No I am not talking about sit ups here, they work your abs and make you look good on the beach; but they don’t do much for your core. I’m talking about Planks, Overhead Squats, Spiderman’s, Pilates, Inch-worms, etc… These strengthen and stabilize the center of you so that your arms and legs can be awesome.
4. RECOVER every day – if you want to feel great for tomorrow’s workout. Your time spent recovering each day is dependant on how long and how hard your days workout was. It can be as easy as icing your throwing elbow, to as long as wearing compression pants for 6 hours after your workout. Remember, how you recover today will determine how well you start practice tomorrow.

Check out these RECOVERY opportunities:

• Cool Down for 10 minutes after your workout (stretch, drills, technique work)
• Ice if it hurts or is sore for 10 minutes. Or if you really want to treat yourself, jump in an ice bath for 8 minutes.
• Compression Pants – these work great to reduce lactic acid build up, flush your legs, and are research proven to make you run/ride faster tomorrow. 3-6 hours of wear after your workout is best.
• Stretch – spend 2 minutes stretching every muscle you used in todays practice. Slow and easy. And if your coach tells you not to stretch because it will make you slower, find a new coach (yes, I’ve heard this before:)
• Tissue work – foam roll, massage stick, massage, ART, etc. All of it works as long as you do it! This is the most important step to recovery. Spend time rewarding your tissues for the hard work they put in today. In fact, if you are going to pick one thing to do out of this whole post, PICK THIS ONE!

1. Technique – spend time honing in your technique. Work on your mechanics, do focused drills in your warm up and cool down during every workout. This is a great way to prevent injury, because the vast majority of overuse injuries come from flawed techniques. Did you know that during a 3 hour bike ride your knees bend and straighten over 16,200 times! If you do it wrong 16,000 times every workout, you’re going to get hurt! Same goes for baseball. If you throw the ball 100 times per game with bad mechanics your elbow and your shoulder will get injured. So do it RIGHT. #RunRIGHT, #BikeRIGHT, #ThrowRIGHT – biomechanical analysis and movement correction to help you get it RIGHT.
2. Get Treated – often. Your body goes through a lot every practice. Not all of it ends up in an injury, if taken care of. But it will end up in the dreaded time off, season ending, ordeal if you don’t listen to your body and get it worked on. Who works on you is up to you, PT’s, Chiro’s, ART’ers, Massage Therapists, etc are all great at keeping your tissues healthy. So find someone in your area, that helps make a difference. Of course Rausch PT has 7 PT’s, 4 massage therapists, an ART guy, and a whole rad team to keep you in the game. I know not everyone reading this lives in the OC. So go find someone that know’s how to work with athletes and can keep your tissues healthy. The more often you get treated the better you’ll feel, practice, respond, and succeed.

Bottom line, take care of your body this season and it will take care of you.

“Listen to your body when it whispers to you, because when it screams at you its too late” – Amber Neben, World Champion Cyclist.

I love this line from Amber, she’s right on. Do the little things that add up to a successful season of whatever you play. Parents, you’ll have to chat with and keep up with your kids as they work hard on their teams. Pain is never normal in any sport for any reason. Utilize the #fastpassPT option at Rausch PT to get in right away. No prescription needed to get examined and fixed by the best PT’s.

One last point – as the end of the year is coming soon. You have the opportunity to use Flexible Spending and Health Savings Accounts – you can use these towards our Performance Lab services. Right Right. Bike Right. Throw Right. VO2 Max. AlterG. ABC Pilates. Custom Orthotics and Hypoxico.