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.

Desperately Seeking Summer

Could somebody please tell me when summer will arrive?

It is not right that I considered wearing gloves for my run yesterday morning, that I spent the evening watching some fantastic ball at the Canadian Open Fastpitch International Championship wrapped up in my Nana blanket (yes, it has a name) and that I turned my heated seats on, and didn’t turn them off, on my drive home.

Weather for Vancouver, BC

16°C | °F

Fri

Sat

Sun

Mon

Mostly Cloudy

Wind: SE at 16 km/h

Humidity: 82%

20°

14°

18°

13°

21°

13°

19°

13°

Since there is absolutely nothing that we can do about our springter, I guess we should look for the positives:

• We all have lush weedy green lawns.
• We are reducing our risk of skin cancer, but don’t forget your sunscreen.
• Our forests aren’t going to burn down.
• Going to work on a rainy Friday isn’t all that bad.
• No 6am runs to avoid the heat.
• No chicken ranch air conditioning units hanging out of my windows!

A Little Wednesday Rant

On so many levels there are so many things wrong with this…

According to an article in today’s New York Daily News, Leonard Armato, president of Skechers Fitness Group, said the company is trying to send a positive message about fitness. “The whole message behind Shape-ups is to get moving, get exercise, and get fit,” he told the News in a statement. “This is the same messaging being used by the First Lady’s Let’s Move initiative, which is aimed specifically at children.”

Really? “Heidi’s got new Shape-ups, got everything a girl wants. She’s got the height, got the bounce, yes, she’s looking good and having fun,” doesn’t sound much like creating a healthy start for children, empowering parents and caregivers, providing healthy food in schools, improving access to healthy, affordable foods and increasing physical activity.  Shameless marketing my friends.

Sketchers Shape-ups for girls are currently not available for purchase on their website.

The Stink Factor

This is has not been scientifically proven, but I can attest to it, and your friends and family want me to let you know…you have exactly one hour from the time that you stop sweating until the time you start to stink. And if you don’t care, you should.

Even for those who take every precaution not to stink before or even during (insert activity here), I guarantee that you stink after; this is where the stink factor comes in. Starting your workout with clean clothes and a clean body (wash your parts, there is no excuse for poor personal hygiene) only guarantees that you will get closer to that hour, you will never no matter what you do extend the non stink factor for over an hour.

Keeping that in mind, when you finish your workout, you absolutely have time to go grab a quick coffee but only those who have just been sweating with you, you can even pick up a couple of groceries, but mark my words if you are not back in your car heading to make a deposit in your laundry hamper and then into the shower, you stink. So for those of you that continue your day after the coffee shop, by stopping by to visit a friend, running an errand or three and then why not you are out anyway go for lunch. That funny aroma you can smell every once in a while when you turn a certain way or a little too quickly, it’s you. Those grimacing looks that you keep seeing, yup they are for you. The dogs that are stiffing your crotch are not doing so because they are crotch sniffers, they are doing it because you stink, really.

Which brings up another point, just because the clever marketing says that your workout attire can be worn from the gym to the streets, doesn’t mean that you should. Although they don’t make your ass look quite as fantastic, pajamas are also comfortable, but would you wear them to meet the ladies for brunch on the patio?

If you must venture out after your workout, might I suggest that you take a complete change of clothes. Change at the coffee shop (most have friendly bathrooms), and if you plan on wearing a hat, the change should also include a clean one. I think hats are the biggest mistake most make. Your hat requires washing every time you sweat in it, trust me. Your head stays warm with your hat on, and when the sweat dries, your head, although not sweaty warm, is the perfect breeding ground for stench, think about it, you know that I am right.

Don’t be frightened to wash your gear; delicate cycle, use cold water, hang to dry or tumble dry on cool. Be careful with anything Velcro, it will stick to anything and I have learnt too many times it will leave Velcro marks on technical fabrics. My advice is to hang these items to dry.

What about washing the stench out? Try an antibacterial detergent, oxyclean, fabreeze, soak your gear in white vinegar or baking soda, I have even heard of washing it in a coke (of the cola variety). And if you just can’t get rid of the funk, toss it, even if it is your favourite piece or you have spent a small fortune on it, just get rid of it.

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.

Qualifying for the Boston Marathon just got a little harder

If you have ever considered running the Boston Marathon qualifying just became even harder.  Changes to the registration process for 2012 and 2013 were announced yesterday that include early acceptance for the fastest runners and in 2013 qualifying times will be lowered by 5 minutes.

“As the number of qualified runners has increased combined with greater demand to run the Boston Marathon, our new registration process enables those who qualify by the greatest amount of time to have the longest period to enter,” said Tom Grilk, B.A.A. Executive Director. “Our new registration process takes into consideration the many comments we received from runners this past fall and winter, most of whom urged the B.A.A. to institute a system which recognizes athletic performance above all else.”

Last year, with the standard “first come, first served” registration process the Boston Marathon sold out in 8 hours and 3 minutes.  This is how the new registration process will look:

Registration Process for the 2012 Boston Marathon

Date	registration opens for runners with times…
September 12, 2011 -	20 min., 00sec. or more below their qualifying time (based on age/gender)
September 14, 2011 -	10 min., 00 sec. or more below their qualifying time (based on age/gender)
September 16, 2011 -	5 min., 00 sec. or more below their qualifying time (based on age/gender)
Second Week
September 19, 2011 -	All Qualified Runners
September 23, 2011 -	Registration closes for qualified applicants

If they want to lower the qualifying times, fine, set the effective date and post them, runners will bitch but we will adapt.  But the whole rolling registration process is really just making an already elite club, more elite.  And quite frankly if I were one of the fortunate to actually qualify by the skin of my teeth (0 to 4 minutes 59 seconds below your qualifying time based on age and gender) I would be pissed!  Qualifying is qualifying, and if you do, you should be just as fast to pull out your credit card to register as you are on your feet.

The only bright side to my next birthday was moving into a new age category for Boston.  Not that I have any hope of qualifying, but even if I did, to stand any chance of being accepted with the changes I would have to run at least 5 – 10 minutes below my qualifying time, which is now 5 minutes lower than I originally thought.  I guess there is always the possibility that I can hold onto my current running pace until I am sixty.

To read the entire annonouncement, B.A.A.

Tuesday Rant

I often joked last summer that you could furnish a small home with the odds and sods that lay at the side of some of the roads of my running routes. You might be wondering what part of town do I run in?

Well, I don’t live “in town” (when I first moved to Maple Ridge it used to make me snicker a bit when I would hear people say that they had to “go into town”. Coming from Port Moody, “town” to me meant Vancouver, not the Valley Fair Mall or Haney Place…now it kinda does). While I do live in Maple Ridge, I reside on the outskirts, also known as the sticks. It is rural and quiet. In the summer months, it is not uncommon to have a family of bears in your back yard, it is also not uncommon in the summer months for some people to leave what they are done with at the side of the road, and also not uncommon for others to drive by and collect it.

Who can forget the toilet that spent several weeks at the side of the road? If it wasn’t for a very clever and well thought out marketing strategy, that toilet may still be there (within hours of the signage it was snapped up…it’s all how you market your product people).

It doesn’t take long for a line to be crossed and it is no longer a laughing matter (not that it was before, although the thinking chair was funny), in fact it becomes infuriating. On my way to Hayward Lake this morning, this is what I saw laying at the end of Matheson Avenue…

Really, who does this? They must be from the community as this is a fairly remote area. That said, if they live in the community they must drink the water, and out in the sticks we do not have city water, our homes are either fed from wells or from Hayward Lake.

The creek that runs along the embankment where all of the shit has been dumped, you guessed it runs right into Hayward Lake Reservoir. Not one bit funny.

So to Mr. (or Mrs. for that matter) covert midnight garbage dumping operation, I am sure that your family is really proud of you, and I hope that you put the couple of bucks that you saved by not paying to dispose of your garbage towards a good water filtration system, because sooner or later you will drink it.

The Runners Holiday Gift Guide: The good, the bad and the highly inappropriate

With Christmas just around the corner, the countdown clock to finding that perfect gift is tick ticking away. It seems simple enough, so what do you buy the running enthusiast in your life? I am well aware that your heart is in the right place and that although you may not share the same passion for fitness, you still want your gift to come across as sincere as well as supportive.

How about let’s start with what not to buy:
1. Scales – they may seem practical, but a scale screams “you are fat”.
2. Thigh Master – screams “your thighs are fat”
3. Shake Weight – one word…ridiculous.
4. Diet or cooking light cookbook – once again screams “you are fat” and “you can’t cook”.
5. Toning Shoes – they scream so many things “yes, your ass does look fat in those pants”, “the running hasn’t done a damn bit of good” and if you honestly believe that a pair of shoes can magically tone your backside then you need to read Toning Shoes
6. Workout attire with tummy control – see 1.

I shouldn’t have to, but feel the need to say that the gifts noted above should not only not be bought for running enthusiasts, they should not be bought for a non-fitness enthusiast either.

These gift ideas are also included in the what not to buy category, unless they have been specifically noted on a Christmas list:
1. Gym membership
2. Personal Trainer sessions

Now that we have the inappropriate out of the way, here is the gold! What to buy the runner on your holiday shopping list:
1. A new watch: it could be the full meal deal with a heart monitor and a gps or just a basic watch with 10/1 capability.
2. Running glasses: every runner needs a pair of running glasses or two.
3. Socks: runners can never have too many pairs of socks.
4. A subscription to Runner’s World or their running magazine of preference.
5. Traction aid for shoes or winter gear: not something you will always use, but great to have for those cold wintery runs.
6. Gift certificate(s) to his/her favourite running, apparel and/or athletic shoe store.
7. MP3 or Ipod: running with music is a great motivator.
8. ITunes gift card for their new music source.
9. Running logbook or an inspirational calendar.
10. Stocking stuffers: hand and foot warmers, gels, bars, anti-chafe bar, lip balm, led light…

…or diamonds!

If you go down to the woods today, you’re sure of a big surprise

My tweet this morning…

Layered up, and I do mean layered up (from bottom to top: 1 pair anti blister socks, 1 pair wool socks, trail runners, thermal tights, windsprint pants, brisk run gloves underneath mittens, flow y tank, thermal long sleeve, run like hell t, running jacket, neck warmer and toque) I met Conny for our 14 mile taper run this morning.

Because it was so cold, I had to put my camelback on underneath my running jacket to prevent the drinking hose from freezing, and Conny was quite amused by my “hump”. I was not; I was kind of cranky because with so many layers and a camelback under my jacket, I felt a little like the Michelin Man, whose real name I was told is Bibendum.

So off we went, once around Hayward Lake. We started from the Ruskin Dam and headed out along the Railway Trail. The sun was somewhat warm (and the only redeeming quality of the run) and for the 40 minutes I reconsidered 1 of my many layers. The last few days on the west coast have been unseasonably cold and windy and there was a fair amount of debris on the trail, but nothing that would prepare us for what we would encounter on the other side of the lake.

After a quick pit stop in the nicest public bathrooms you will ever find we went across the Stave Dam and up to the Reservoir Trail. It was here that I noticed that Conny also now had a “hump”…not so funny after all is it? As soon as we got onto the Reservoir Trail we noticed how much more debris there was across the trail, still not enough to stop us, we kept moving. The sun doesn’t hit this side of the lake, so it was a whole lot cooler making me feel better about the 10lbs of extra clothing that I had worn.

Not far down the trail, we came across a tree down across the trail, then another, then another. We spent a good chunk of what should have been about 70 minutes (which turned into 100 minutes) climbing over trees, crawling under trees and navigating through mazes of branches. It wasn’t just the downed trees it was also the ice. I literally slid into our 12th set! I have never been so excited to see the Canoe Landing Trail until we had to make our way through another 5 or so trees on the side of an embankment.

I am not a fan of danger, Conny saw it as an adventure, and so as invigorated as Conny was, I was winey. We made it out and I lived to tell about it. I guess it was an adventure, but I am grateful that I do not have to go on that adventure again until January.

Tuesday

Sufficiently slathered in Body Glide and Muscle Eze I headed out in the cold November rain to meet Conny for our long run this morning. Not feeling 100% recovered from Saturday’s race, we I decided to back off the miles a little lot today to give our my body a bit of a break.

My run was less than fabulous; my watch died, my legs were ridiculously tired and my running jacket never came off.  On the bright side, only one more long run to go and I have managed to keep my toenails!

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