Plot Twist!


By: Dr Dawn DPT


Plot twist seems to be a theme for me these days. Here’s my latest.

I was seeing the light at the end of a long knee injury tunnel. I built up strength through crossfit-inspired training and rowing, addressed my biomechanics, and lubricated some dehydrated tissues.  I slowly resumed my running and had worked back up to a solid 8 miles. I felt confident enough to sign up for a half marathon at the end of May. Passion, persistence, and positivity got me back on the trails!



And then…I dropped a #45 barbell on my right foot during a warm up routine on Tuesday, March 18th at 7:30am. goodbarbellposture

I self-treated with LiteCure laser, Rock Tape, compression sock, and gentle range of motion for 2 days but when I still couldn’t put weight on it by Thursday, I went to urgent care for an x-ray. Verdict – no fracture but a type 1 crush injury that would most likely take at least  2-3 months to heal. Definite plot twist!

Dorsal view of right foot injury

Dorsal view of right foot injury

Medial view of right foot injury

Medial view of right foot injury

Litecure Lightforce Pro Laser

Litecure Lightforce Pro Laser

Rock Tape for edema and bruising

Rock Tape for edema and bruising

Me on crutches…putting on a happy face!

Me on crutches…putting on a happy face!







I became depressed and relived the moment of losing the barbell from my fingers over and over again in my mind. It was a stupid accident! But why?!? Why now?!? I was just getting my run mojo back and feeling good about it. I was starting to dream about triathlon again!! And then…a barbell dropped on my foot!!!

After several days of this moping, I stopped and yelled PLOT TWIST! I reminded myself this is not the end…just a bump in the road! So get over it!! I set up a treatment schedule for myself…and stuck to it. Laser, linament application, gentle range of motion, and taping everyday for the first week.

By week 2, I was down to 1 crutch and added in Yoga Tune Up® therapy balls to reintroduce proprioceptive awareness and normalize my hypersensitive touch sensation as well as initiate some space-making in the congested foot tissues.


Ball of foot on the ball

Arch on the ball

Arch on the ball


Skin rolling dorsal tissues


Toes on the ball







At the end of week 2, I was walking with a cane and started my Tuesday and Thursday morning workouts again, albeit modified. I did alot of floor work for my core with heavy focus on the obliques, kettlebell swings (yes, I grip the hell out of the bell even though I know I shouldn’t!), 1/2 Turkish get ups, and rowing on my Indo Row water rower.

Oh, and I spent more time on my left knee releasing and strengthening my tissue imbalances. My left knee is feeling better than ever!

Kettlebell Swing

Kettlebell Swing

Indo-Row Water Rower

Indo-Row Water Rower





Half Turkish Get Up (TGU)

Half Turkish Get Up (TGU)

By the end of week 3 I was fully off all assistive devices for walking and had very little limp. I added single leg work with Romanian deadlifts (RDLs) and step ups on a 20″ box. And I started really pushing my rowing with sprints ranging from 400 meters to 1600 meters (1 mile).

It has now been 4 weeks almost to the day that I was handed my little plot twist. After a few days of wallowing, I think I twisted my lemons into some great tasting lemonade!

I can row a 10k (6 miles) in under 50 minutes. My core is stronger. My left knee is stronger and more stable. My right foot tolerated a light, slow, short jog for the first time today! The light at the end of the tunnel is shining brighter! I guess plot twists aren’t so bad after all…until the next one comes along LOL!!


Coach Kimmie’s Half Marathon Training Plan

So when I decided I was going to train for another 1/2 marathon (WTF?!!), I determined I’d do it very differently than any of my previous distance endeavors. I was going to train for SPEED and with my OWN self-created plan! A distance goal is great but what about having a “time” goal as well? My previous 1/2 marathons have all been at least 2 hours 15 minutes to 2 hours 45 minutes in length. My goal is to finish this race in under 2 hours!!!

Traditional running programs/plans have us running 3, 4, sometimes 5 days + per week and maybe, JUST MAYBE 1 strength/cross training session and possibly a hint of selfcare activities like bodywork or rest.  I’ve done this in the past (because that’s what everyone says you should do!) and I usually 1) got injured 2) got burned out or 3) changed the plan about halfway through the training.  So it was high-time I made a change because I cannot afford to 1) get injured 2) get injured or 3) get injured!!

My week of training looks a little like this…

Monday & Wednesday are really long work days so it’s a no-training day. I aim to do a few simple core exercises, some light stretching and some specific Yoga Tune Up® therapy ball rolling. (www.yogatuneup.com

Tuesday is a shorter work day (plus a big amount of administrative duties) so I do either sprint intervals OR a strength training session in our garage “gym”. Squat, lunge, plank varieties plus specific ab & upper body exercises are the foundations I build my strength sessions on. Sometimes I mix a lower body strength exercise with a short sprint. Example: weighted squat paired with a 30 second sprint then 30-60 second recovery


Thursday is my day “off” at Kinesis. No clients and I try to NOT do any work-related activities. (yeah right!!)  Thursday mornings I take an indoor spinning class and sometimes do a smaller strength session prior.  I also will occasionally use this day for my LONG RUN DAY depending on what my Saturday is like. Each week, I add between .5 and 1.0 miles to my last longest run.

Fridays I start work at 6am and finish between 3 and 5pm. If I have some leftover energy, I MIGHT squeeze in a 30 minute VERY specific lower body strength session. I do movements that really fire up my Posterior Chain. I LOVE working the back of my body! If you’ve worked out with me, you KNOW I’m all about Lats and Butts 🙂


I also toss in a little plyometric work. Jumping, hopping, jumprope, box jumps, etc. Image

Saturdays are my preferred ‘LONG RUN DAY’. This is tricky because I work 8-12 and it’s usually kinda warm/hot after 12noon. However, after this last weekend’s Los Angeles Marathon HEATWAVE, I have zero room to complain! After an 8-10 minute general warm up, I usually take the first mile to settle into my run & get into my groove.  Miles 2, 3, 4 are usually fairly comfortable and I’m trying to run at a quicker pace the 2nd half of each mile than the first. **speed** remember?? So far, miles 4, 5, 6 have gone ok. I’ve only run up to 7 miles at this point. I have to really keep my mental game on cue or I’ll start losing focus. And I refuse to get in my own way! The #HTFU brand of clothing REALLY helps me stay mentally “right”!

Sundays – oh Sunday!!! I LOVE Sundays. I usually do another spin class and try to devote the rest of the day to rest, friends and other things that just make me feel rejuvenated and relaxed so as I move back into my week, I’m on track!

So that’s that. I just thought y’all might be interested in how I create my goals, my workout plans and to know I’m working hard JUST LIKE YOU… More to come as I progress through the training towards the Mountains2Beach 1/2 marathon in Ojai late May!!

Image~Coach Kimmie

No Slackers Allowed!


Is it just me or this a difficult time of year to keep motivated? It doesn’t take much these days to throw me off my schedule and once off schedule it’s a short quick hop to “I need to clean the house”, “I need to decorate for the holidays”, “I need to walk the dogs” etc…

Do not get me wrong. I love to swim and bike and run! It just seems much easier lately for other aspects of my life to interfere with my organized training routine. And then there’s the weather! Fog and rain are not only uninvited guests for a long ride or long run but downright dangerous for cycling.

One thing I have discovered: if I can motivate myself to take the first swim stroke, the first bike pedal, or the first run step, I am never sorry. I always feel better, more empowered, more in control by the end of my workout no matter how hard it is! A smile takes over my entire face! It was worth the effort!

My smile at the end of a 6 mile run!

I have been spending more time than usual to keep myself motivated on a daily basis.

Here are a few of my current favorite motivational sayings:

People often say motivation doesn’t last. Neither does bathing – that’s why we recommend it daily ~ Zig Zigler

Your attitude, not your aptitude, will determine your altitude ~ Zig Zigler

Success isn’t a result of spontaneous combustion. You must set yourself on fire ~ A Glasow

Sometimes when things are falling apart, they may actually be falling into place ~ Unknown

Never underestimate what you can accomplish when you believe in yourself. Never give up ~ Unknown

The journey of a thousand miles (or 140.6) begins with a single step ~ Lao Tzu

I also spend more time on self care to nurture my body:

Yoga Tune Up® Therapy Balls, Foot Wakers, Yoga block and strap, Yoga mat, KinesioTex Tape

My go to overall body realignment posture.

What do you do to keep motivated?

BAM! She’s baaack! Training in Full Force!

By: Dr Dawn DPT

It has been a challenging couple of months for training.

First, two weekends in late August and early September were dedicated to Level 1 Yoga Tune Up® teacher training certification. I am excited and proud to say I passed my practical and written exams and am now a certified Yoga Tune Up® instructor! I am already incorporating YTU into my PT treatment sessions and can not wait to bring this innovative form of corrective exercise to the triathlete community at large in November!

Second, I was sick with an upper respiratory infection for nearly two weeks in early September. I remain even now with a lingering intermittent cough.

Third, I tried to make up for lost training time and overdid my first run workout after being sick. This resulted in a knee overuse injury that greatly curtailed my ability to increase distance and effort on both the bike and run.

Fourth, my company held our first annual fitness retreat in Ravello, Italy. It was a great success!! However, triathlon training took a 2nd row back seat for sure.

So my training for Ironman New Zealand (March 2, 2013) began in earnest the week of October 8. This is the beginning of my third week of full time training and I’m starting to feel pretty good about where I’m at in the process.  My long bike rides are up to 80 miles, long runs up to 12 miles, and long swims up to 2500 meters (1.5 miles) – not bad considering the challenges leading up to October! I have 19 weeks left and plenty of miles to pile on! It’s a good thing I really enjoy it all!!

I hope you enjoy the following short video that best describes why I do what I do!

And here’s another one… yes… we all know we say these things. It’s really funny hearing someone else say them!!

Maybe they will provide a little insight into the craziness of triathlon training. And if not insight, at least a lot of laughs!! Trust me: we all know we are crazy and we laugh at ourselves as well! I think the only athletes crazier than Ironman triathletes are ultra distance athletes… hmmmm… I wonder if that is what awaits me on the other side of IMNZ.

Ciao ciao… it’s run time!!!



Family Influence

By: Dr. Dawn DPT

Well, I have been a bit preoccupied with a long overdue family visit! My Mom and sister have not been to CA since 2005 and they picked last week. Don’t get me wrong… I love my family and we had a great time, but it was a little challenging sharing our 1 bedroom/1 bathroom apartment for the week while running a new business and preparing for an olympic distance triathlon.

I wasn’t sure how we would all get along – me, my wife Kim, my mom and sister, and 2 dogs and a cat! Thankfully it was a peaceful co-existence with no drama!! I was really grateful to spend time with them and have some lovely, unexpected sister chats. I truly respect and love the person she has become and know that who she is now stands on the shoulders of who she was in a more troubled time. And I definitely developed a deeper love for both my mom and my wife and live with eternal gratitude that they really like each other (mutual Leo admiration I believe!). My favorite memories are riding beach cruisers along the bike path and having dinner and drinks with Florence Henderson (yes, Mrs. Brady!).

I think the most important fact I learned over this past week however was only let your family visit during taper week or race recovery week. My training, as well as the rest of my responsibilities including clean eating/fueling, went out the proverbial window! My total training time while they were here: 1 hour. My total eating out and drinking time while they were here: countless (it didn’t help that my mom and Kim had birthdays that needed celebrating :-)). This week: back at it!! I had a fantastic 5 mile tempo run this morning after doing nothing for a whole week! So, on second thought, maybe a family visit and break in my training routine was just what I needed. We’ll see what happens at the Malibu Olympic Triathlon in September…

Vineman 70.3 Race Report

By: Dr. Dawn McCrory, PT, DPT

I survived!! I am not completely happy with my race results but I am mostly happy!! I missed my goal time by 23 minutes, but I gained some good information.

Here is how it all went down:

Swim – 40 minutes  – right on target for my goal

Beautiful swim in the Russian River… until I was overrun by a bunch of elbow throwing wild kicking men in red caps! One guy actually swam right over top of me! I did my best to give right back – yanked on the leg of the guy crawling over me hehehe! I had a lovely but short conversation with a woman in my age group as we were treading water waiting for our heat to start. Unfortunately, she had a cardiac arrest during the swim. They revived her on shore and rushed her to the hospital where she passed the next day. You never know when your time is up… Enjoy every moment of every day… There is always always always something to be thankful for! She left this world happy to be participating in her chosen sport!

T1 – 7 minutes – missed my goal by 3 minutes!!

You may ask “what were you doing for 7 minutes?!?” Well, I was packing and repacking my T1 bag so it would be neatly tied for the volunteers who were going to transport it to T2. Yes, this was my first point to point race and I was having issues!

Bike – 3 hours 22 minutes – missed my goal by 7 minutes

The bike course was absolutely gorgeous… but hillier than I expected. Everyone talks about Chalk Hill. By the time I got to Chalk Hill it really didn’t seem like much compared to the rest of the course. And the hills were not big climbs, just a fairly constant incline, slight decline, incline. For all the uphill I feel I did, there was no real pay off for me – the awesome descent!! The scenery made up for it though – miles of vineyards along country roads. I probably could have hit my goal time but I was concerned about my well worn bike chain breaking so didn’t push it too hard.

T2 – 7 minutes 52 seconds – definitely missed my goal time by nearly 6 minutes!!

I really thought I was faster than that. I guess the line at the port-a-potty took longer than I realized. Someday I will learn to be ok with peeing on the bike… maybe.

Run – 2 hours 25 minutes – missed my goal time by 15 minutes

The run was really stunning, especially the couple of miles along the dirt path surrounding the vineyards at La Crema Winery. It was a hilly little course but I had a strategy in place – power walk every hill then resume running. I also quickly walked through each aid station. That gave me time to collect ice for my bra and hat… it was warmish on the run but definitely doable. My usual cramps started about mid way through the run although very light and manageable until about mile 9-10. I walked a good deal when the calf cramping prevented me from running. Calf cramping is a real problem for me on long runs. I have been working on resolving the issue but have not been completely successful to date although it’s improving somewhat. I really need to get this issue under control before Ironman New Zealand! I have added fat to my diet and take calcium and magnesium as well as salt on my long rides and runs. Anyone have any other suggestions? Maybe I just need to use more of the above. I am open to trying anything at this point! Thankfully, I felt really good the last mile and was able to run strong across the finish line! Maybe it was knowing I had a friend waiting with some bubbly in a cooler!!

Overall, Vineman 70.3 was an amazing experience and the course was fun and scenic! I would definitely do this race again! It also gave me some food for thought and issues to work on in preparation for IM training and execution.

Next race – Malibu Olympic Distance September 15, 2012.  Time to reduce the mileage a little and pick up the pace!!

Taper Time?!?

By: Dr. Dawn DPT

Well, Ironman 70.3 Vineman is almost here!

I have trained diligently for the past 3-3.5 months with ever increasing mileage and intensity. My time commitment to my training has lengthened weekly in proportion to the lengths of my swims, rides, and runs. My brain and body are now programmed to go long, go hard, or go home… and then last week came along. I looked at my training plan several times in sheer disbelief! Yes… the swims, rides, and runs were all still there, but the times were cut tremendously. I actually had a ride and run “brick” on Saturday and was home before 11am! This week leading up to the race is even lighter.

I must say it’s a little scary NOT training so much in the 2 weeks leading up to the race. I am told that the taper portion of the training plan is just as important as the build so that you can attack the race with a well-rested and well-fueled body and mind. I will let you know how that works in my next post! This is the first race in which I have ever actually adhered to a taper plan. Usually, I am behind in my training and pushing it right up until race week. Wish me luck!

You can follow my progress on race day, Sunday July 15 2012, if you are so inclined. Go to and click on the RED button in the top right corner that says “Live Race Coverage”. Choose Vineman 70.3 and look me up by name or race number – Dawn McCrory #1176. The system will give you my race splits. If a race split isn’t listed, I haven’t crossed that check point yet.

My dream goal race splits: Swim 0:40 Bike 3:15 Run 2:10.

They will also list my transition times. T1 is the time it takes me to get into the transition area from the swim, take off my wet suit, don my cycling gear, and get me and my bike out of transition and onto the ride. T2 is the time it takes me to get into transition from the bike, rack my bike and take off cycling gear, don my running shoes and fuel belt, and get out of transition onto the run. My T times are notoriously slow. Please don’t judge! And no I am not grabbing a cocktail for the road!

My dream goal T times: T1 0:04 T2 0:02

Total dream goal for this race: 6hrs 20min

And yes I am definitely having a cocktail after the race! Cheers!!