The Meaning Of RICE

Scampering through the mucky trails on a rainy Thanksgiving Monday. Less than 10 minutes into the run, my foot lands on a rock, the rock goes right, my ankle goes left. There is no snap or crack, I don’t go down, but as my left foot makes contact with the trail I know that my leg has never been contorted quite like this before. I guess only I would think during a time like this that it may not be a great idea after all to do the Rock N’ Roll Stiletto Dash.

The thing about ankle rolls is that you can walk off the less serious ones. I did, and continued the run. I wouldn’t say that my ankle was sore, but I was definitely aware that I had tweaked it.

Ask anyone, ask me ”RICE” Don’t ask me and I will tell you the same thing, early treatment of sprain or strain – RICE (rest, ice, compression, elevation). But how does one elevate their ankle over her heart while she is preparing what may have been the greatest batch of chili on the planet?

I am not a fan of the hobble or limp, I don’t like that kind of attention (but there are plenty that do), and yesterday although my ankle was a little swollen and sore I went about my business with a slow walk, which was mildly inconvenient but completely drama free.

I know what about the rest? It’s the first letter in the acronym. Well that is what today is for, or at least part of today. Between walking the dog, the four loads of laundry (and the 14 stairs that I have to go up and then back down each load) and general ants in my pants when I sit still longer than 10 minutes, I will do it all, I promise.

Here’s hoping for a speedy recovery, Beginner Running Clinic tonight.

September Challenge: Week 4, The Final Recap

I bought a ceramic tile in when I was on vacation with my fam in Hawaii a few years ago that sits on my kitchen counter, it reads “If life gives you lemons…make a mai tai!” It kinda summed up the trip and also the final week of my challenge.

• 100 push-ups a day – with only 5 days remaining in the challenge I woke up feeling like I was carrying the weight of the world on my shoulders. There was no way I could do a push-up. Short story, I owe the challenge 500 push-ups which will be done as soon as my shoulder is 100%. Will you take an IOU?

• 25 miles/40.2336 km per week – apparently I must run a like a bobble-head because my I wasn’t able to run either All was however not lost, because I broke my mileage goal before my shoulder issue started. Total mileage for the month 106.22 miles (170.95km)!

• Weight Room Certification – done and in the mail!  Thanks Christine for being such a fantastic evaluator and Soraiya for not being too difficult of a “client”

Whistler Warrior Dash Recap

Warrior: a person who fights in battles and is known for having courage and skill

Dash: to move with sudden speed

Add in a kilt, a mini sombrero, velour leopard print cut off pj’s, 11 obstacles, a lotta mud, several flesh wounds, a nasty bruise, an eye full of mud, 2 trips to the medical tent, loud music, furry Viking helmets all around, oh and a mountain climb, sound like fun?  It was the most fun I have ever had in an afternoon!

We converged on Day Area Parking Lot 2 and made our way to Whistler’s (as well as British Columbia’s) very first Warrior Dash.  Emotions ranged from nervous to excited, I was a little disappointed that I had not opted for a costume (next year will be a totally different story) especially when we joined at the gondola line-up to take us up to the tube park where the race was being held.  There were Smurfs, ninjas, uncle-daddies and auntie mommies, but policeman in bootie shorts was my personal fav.

The line-up and the gondola moved very quickly and we arrived at our battleground in no time at all, and made our grand entrance to “Mama Weer All Crazee Now” (the Quiet Riot version), how fitting.  The venue was absolutely massive, tents everywhere, a beer garden, huge main stage and of course the Warrior start line.

Racer check-in was well organized and we breezed through.  The first wave of racers was already coming in covered in mud, and I couldn’t wait to get started.  The racer bulletin from Friday night had suggested we allow 2 hours to complete the parking, upload and check-in process.  Originally some of our group were to start in the 1:00pm wave and the others in the 1:30pm wave, but we were done in just under an hour and decided to join an earlier wave.

The anticipation and the energy at the start line was crazy.  In front of us was the steep hill that we had to climb; I was told that when it rounded the corner it just kept going so I was prepared for a good 20 minute grind.

At 12:30 our wave went out and charged the first hill.  As I was racing with Heckter, my plan differed a little from the others.  We hung towards the back of our wave and hiked the hill at a steady pace.  It was tough but completely doable and we hit the top in just over 15 minutes.  There was a bit of a bottle-neck at the first water station but the sun was hot and we decided to wait in line for a little hydration.

The first obstacle was not too far away.  It was a series of 4’ walls that you had to climb over or crawl under.  I’m not sure if the last wall was slightly taller than the previous or that my shoulders were being worked in way that they hadn’t before, whatever the case the last wall required a little more oomph to get me over.

A quick run down the hill and we hit the second obstacle.  At first glance, it just looked like you had to run through a mist of water, but when you actually ran through it, the mist was actually being blasted at you and you couldn’t see at all for about 10 seconds, we called it the blinding water and of course the ground was full on mud.  I liked this one, and it completely cooled you down, very well placed.

From here we made our way to the tunnel of terror.  You had to crawl under a series of 2’ ish beams.  I entered in on my hands and knees but after the first rock hit my knee I quickly developed a new strategy, kind of a side scuttle on my hands and feet.

After the tunnel of terror we made our way up and over another little hill and down to the great warrior wall.  It was similar to climbing a 12’ wall ladder with every second rung missing.  There was even a rope to help you if you needed it…we scaled it.

A second and less busy water station was just steps away, and we took in a little more hydration.

From here we made our way down a very slippery downhill section that lead to a 35’ slip and slide.  The marshal said that we could go headfirst or on our butts, I followed Hecktor’s lead and went head first and as soon as my body touched the plastic I knew that it was a HUGE mistake.  I made it about half way down and my hipbone went over a rock SMF!  I jumped up in sheer agony and hobbled down the rest of the slide.  The girl behind me must have followed the same line because she did the same thing.  I think that if I were by myself I would have had a little pitty party at the side of the trail, but I put on my brave (grimacing) warrior face, clutched my wound and made my way up the mountain bike trails towards the next obstacle.

We called this one the low cargo net.  Still smarting a bit from the slip and slide, I navigated this one very gently holding onto the middle beam and stepping sideways.  It was all good until I had to climb out of it, I think I left some profanity on this section of the course.

Next was walking the planks.  The planks were narrow a little wobbly and about 5’ in the air.  This obstacle was a combined effort from Hecktor and I; you have got to love teamwork.

By this point we could hear the band playing on the main stage and we knew that we were close, and came upon the cargo climb.  Note to self for next time to climb in the centre along the beam, the ropes are way less wobbly.

As we rounded the corner we could see the spectators who were cheering us on as we entered the last stages of the dash.  Up another wall, and into the homestretch.

We jumped over the two rows of fire, they were small but hot!  With less than a minute or so from the finish line we were completely soaked but still fairly clean…but then came the mud under the barbed wire.

I am fairly certain that this was manufactured mud, it was the consistency of pancake batter, the kind of batter that has been left on the counter too long and then mixed with little tiny rocks, it felt like it could harden and solidify at any minute.  At this point I was glad that I wasn’t wearing a knee length kilt.  I managed to climb under the first few rows of barbed wire without having to completely submerge myself in the mud, but the last one made sure that nobody was coming out clean and I had to climb through on my belly!  It wasn’t easy climbing out either but once I was out there it was merely steps to the finish line.

What a total rush! I was absolutely filthy, I had even forgotten about my battle wound for a few minutes but once I remembered it I couldn’t wait to show it off.  Turns out I wasn’t the only one!

By the time I finished taking a few pics I could feel the mud starting to harden so made I my way up to the wash station.  Here it was all very civilized.  We lined up and one at a time we took our turn standing and turning from front to back as many times as we could possibly stand whilst being blasted/power washed with ice cold water from a fire hose…oh and it did the job too.

Once we were relatively clean, on came the furry Viking hats.

Our timing chip also doubled as a free beer ticket.  I don’t think that I was meant to ever get a free beer, because although I did remember to bring my ID this time, the line-up was insane and we were all hungry so we decided to head back down the gondola in search of a patio.

I’m not sure what visitors to Whistler must have been thinking as there was a sea of furry Viking helmets roaming though the Village….VICTORY!

A big thank-you to the race organizers, course marshals, volunteers and first aiders – job well done, and congratulations to all of the warriors, big and small.

Who should do this event?

• Anyone with a basic level of physical fitness.

Would I do anything different?

• Dress in costume.
• Not go head first down the slip and slide.

Would I recommend this event?

• Abso-freaking-lutely!

Check out the rest of the pictures

Say What?

I have felt lost for words lately. Not lost in the sense that I had nothing to say, I always have had plenty to say. Lost in the sense that I what I wanted to say was filled with emotion and all over the map and every time that I tried to say it, or anything else, it just came out as verbal diarrhea. So I chose to say little to nothing at all.

When I am told that I can’t do something it only makes me want to do it more. So after being told that I couldn’t do it, I was then told that I could do it, but if I did do it, I may not be able to do it again, even to the smallest degree. The decision was easy, sort of, but until Saturday afternoon I was neither settled or at peace with it.

Now you see where I have been.

Rehabbing Like a Champion

Since I have taken my “mild” foot issue (which has now manifested into an IT band issue) off ignore, I have pretty much put three months of rehab into five days.

Between the strengthening exercises that Anna recommended which may have either broken or dislocated my very little toe, the icing, the slathering of Muscle Eze from heal to mid thigh (sounds hot doesn’t it), some well placed sun salutations, once again adjusting my office ergonomics (a very fancy way of saying moving my lap top from the kitchen counter to my kitchen table), plenty of salmon, a referral to Dr. Du Toit on the calendar and did I mention rest? Maybe rest is too strong of a word, but even though I was cleared to run, I had not for three and a half long days. All in all, I think that I have been handling my recovery rather well, except maybe for my poo-pooey face when anyone mentions marathon, race, strong, four inch heels…

This morning, my compression socks and me introduced the Saturday morning trail running group to a new loop up on Thornhill. For most of the run I ran with no pain at all, but during the last downhill section my IT band did start to twang a little, interestingly I found running sideways completely alleviated any issue. How smart am I? Not sure how effective this technique would be for 42.2km not to mention how ridiculous it would look to grapevine for that distance, but it was what I needed and got through the run today.

After the run Rae introduced my compression socks and me to ‘the Grid’, sort of like a foam roller but with ridges. By placing yourself in precarious positions on top of this contraption and rolling it back and forth you can alleviate tight spots by massaging them out, it is also known as self myofascial release. And holy hell is it ever painful; SMR could also be known as SMF, coincidentally my favourite group of cuss words.

Whatever, if it helps and I am in…what doesn’t kill me, makes me stronger; pain is temporary, pride is forever; it’s pain, it goes away; and finally (insert Rocky theme music here) everyone gets knocked down, champions get up!

Diagnosis: Ruptured ACL

If someone were going to blow out a knee in my household, I would have figured that it would be me. Knock, knock, knocking on anything wood, but between trail running and my general day-to-day clumsiness, I am a ticking time bomb.

After a weekend of hobbling around, a trip to the vet, x-rays, anti-inflammatories, and second opinion, the diagnosis has been confirmed and my sweet Bellie has a ruptured ACL (Anterior Cruciate Ligament). And if that isn’t bad enough, 50% of dogs that rupture one ACL will rupture the other within 2 years…

So with blood tests scheduled for later this week and surgery to follow (ka-ching) it is going to be a l-o-n-g four months.

And the award goes to….(not for the squeamish)

And the award for Best Visual Effects in the documentary “The Long Run” goes to …

DAVE!

This documentary is also nominated for “In a Supporting Role – Male” – B.MacK, “In a Supporting Role – Female” – Raeanne Fabulous, “Best Costume Design” and of course “Soundtrack”.

Butter shoes


Over the past ten days my feet have taken a total beating. Two Fridays ago I rolled my right ankle, last Tuesday I received several wasp stings on my right ankle and then on Saturday while trying to shop for my 100 mile supper at the Farmer’s Market, I was stung on my left middle toe, affectionately referred to as my arthritis toe (any toe but this poor little piggy; it is so challenged to begin with). I had originally thought that my new runners were cursed, but each of the three incidents happened in a different pair of shoes…three, I guess if I believe what they say, my feet are now out of danger. Enough already with my feet, today I am all over them.

Although the swelling and bruising has disappeared from my right foot, it is still a little tender to touch especially the area just below my ankle (when wearing my runners the area in question is right under the outside edge of my shoe) and the stiffness of my new runners has only been aggravating it more. I know that I could do the wise thing and take a week off and let it heal, but today is the last sunny day of the week, I did take yesterday off, it was only a 5km run…I pulled out my old runners.

There always seems to be a bit of denial when it comes to getting new runners. Your knees, hips and ankles may be sore, you know that your runners are no longer providing any kind of support or cushioning, but they feel just so damn good! Worn in all the right spots, so many miles, so many memories. And when we finally give in and jump off our wallets and buy a new pair (usually the same as the last pair only in this season’s colours), we keep the old pair. I am guilty of it too.

So this morning when I put on my old runners they were butter…
1. Pronounced slowly in a slightly deeper tone bud-ah, as in perfect fit…my runners felt like butter.
2. Pronounced quickly and slightly sarcastically but-her, as in but her…nice outfit but butter shoes?
…both examples pertain to my old runners!

With relatively little discomfort, I enjoyed a sunny 27:25 5km hilly run and felt so good I added an additional 2km loop. I’m not sure how my knees and hips will feel tomorrow, but ankle felt fantastic today.

I have a cankle

This is what I woke up with this morning. What really woke me up was the burning itch coming from the top of my foot…a burning itch anywhere is never a good thing.

While out on my usual Tuesday morning trail run I felt the most intense pain coming from the top of my foot. Over the weekend I had rolled my ankle and it had been tweaking a little during my run, so I instantly thought that I must have torn the ligaments. My foot was screaming, I even yelped a little! I pulled back the tongue of my shoe and found a wasp caught between my shoe and my sock. I am not sure how many times that it stung me; I am going to say more than once. Having no allergies to wasps I finished the run, went about my business even taught a spin class.

Waking up to my cankle this morning was a bit of a surprise, kinda threw a wrench into Wednesday morning speed training. So I am going to put my feet up and make the most of the sun for the rest of the day, benadryl, a little ice and maybe even dig into the growing pile of books waiting for me to read.

Freezing up a storm

The first day back from vacation and the sun finally came out…I may have to take another one soon!

I spent the last week of my vacation nursing some kind of shoulder/neck issue, and wouldn’t you know it, today it is all gone…grrr. Despite being slightly injured, I did manage to take in a few classes with other instructors, but was called out by one of the participants for only using 2lb weights! What is up with that?

Just because I couldn’t turn my head, my vacation didn’t need to be a complete wash, I did the Grouse Grind, I lunched with girlfriends, went to no fun Lilith Fair (I did manage to have some fun), you can’t tell now but I did weed my garden and I shopped.

Today, I am back at‘er with a vengeance… I was in the Studio this morning and will be kicking some serious ass tonight at the Lake, muhaha. I have also been busy in the kitchen this afternoon, I made freezer jam! I am far from Suzy Homemaker, I don’t sew or iron, but I do love to cook (not a fabulous baker, but I do make mean shortbread cookies). Not trying to toot my own horn, but I did receive the Home Economics Academic Award in grade 11 and in grade 12! I know that freezer jam does not require any cooking, it does however require a fair amount of dishes and utensils and a lot of stirring! Three minutes (times 2, I made 2 batches) is a long time to stir, June Cleaver must have had pipes of steel! Freezer jam also requires a lot of freaking sugar! No wonder my daughter will only eat my jam. Thank goodness I don’t have to put a nutrition facts table on the side of the jars, yikes. I choose to look for the positives, the strawberries were frozen fresh and the jam was made with a whole lotta love!

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