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  • Fit to Ride Blog
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    • How it Works
    • Ride Websites >
      • Old Selam Pioneer
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      • Autumn Sun Pioneer Rides
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missives from the saddle, gym, and kitchen of an average(ish) endurance rider

Sunrise Road

12/31/2020

1 Comment

 
Happy New Year! We made it.

I still say 2021 won't magically change anything, so hop on over and join the challenge if you haven't. Then come back, because I want to tell you how excited I am to be embarking on a new year. It feels like an adventure. A happy one. And I haven't felt this way in a long, long time.

I started last year as a pile of emotional rubble, having spent the previous six months under a wrecking ball. I had just enough energy to hope for a decent ride year after several disappointing ones...and we all know how that turned out.

Still -- call me a fool -- I find myself ready to hope again.

I hope to get fitter than I've ever been, get my new mare legged up to multi-days, solidify the foundation on my challenging filly, and make something useful to you out of this website. I'm a little scared to take it all on, actually. It means the world to have you all riding alongside.
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Some of you are undertaking physical challenges: weight loss, 10K runs, obstacle course races. Some are cutting back on alcohol, giving up smoking, or decluttering their homes. Some are facing fear of riding, making dietary changes, building muscle. Some are focused on a first LD, others on Tevis. Some are building blogs, recovering from surgery, tackling horse training challenges. Others are embarking on a year of rest and recovery, of letting go and letting the current carry them. I know from my 2020 exactly how hard that can be.

All are wondering how we'll fit it all in and whether we can do it.
When you feel like you're the only one, you're not.
​
You're not.
One of the many things I learned last year was that when you feel like you're the only one, you're not. You're not. Even if you're on a lonely road, you are not alone.

​The nice thing about roads is that they eventually lead somewhere. And sometimes, the loneliest roads lead to the most beautiful places of all.
So keep on riding, gently or full gallop, as suits you on this sunrise road. You are finding your way. Here's to you and whatever lies ahead.

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Do Something Hard : Part 2 : Organize, Categorize, & Crystalize

12/30/2020

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Welcome to Part 2 of the Do Something Hard Challenge.
 
Your homework from Part 1 was to brainstorm possible goals for 2021. Ideas ranged from riding daily (in Wisconsin!) to finishing Tevis, running a 10K, showing a horse, eating better, drinking less, quitting smoking, gaining strength, and losing pounds. Awesome!

If you missed yesterday's post, you're not too late. Just hop over here and chime in!

Some of us - myself included - brain-barfed up a bunch of ideas and now need to whittle our lists down to something clear and specific.

Organize

As you can see below, my brainstorm list is way too long to be effective. If I put equal weight on all those things, my head (and calendar) would explode. So, I’ve rolled them up into three, main categories: fitness, horses, and community.
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Categorize

You'll notice that my list includes some overlap between categories. It also includes a bunch of non-specific, half-baked ideas. Some of them are more the means to an end than the end itself. To better get my head around what my targets should be, I reviewed Goal Types 101. You'll probably recognize these three types of goals:

Outcome Goals: These are the “end result” goals. Finish Tevis. Win a 10K. Run an obstacle course race.
 
Performance Goals: These goals represent the components necessary to support our desired outcomes. If I want to do a Spartan Sprint, I need to be able to run 5 miles, do sets of 30 burpees, and climb a rope.
 
Process Goals: These are the daily action goals that move us toward the level of performance that enables us to achieve our desired outcomes. I need to do a 30-minute run/walk workout today so eventually I'll be able to run 5 miles and complete my Spartan race.

I went through my list and identified what type of goal each of my ideas might represent:
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Well, that was illuminating.

As I did this, I noticed a few problems:

1. Some of my ideas are too small for Do Something Hard goals, and it makes more sense to roll them up into something larger. (Improve posture? Sure, I'll do it, but it doesn't need to be on this list.)

2. Some of my ideas aren't linked to specific outcomes. They are processes without a clear purpose. For example, I had the idea of publishing two blog posts per week. But why? What outcome would I be driving toward? Must ponder.

3. Some of my ideas are way too general. What the heck does "lean out" mean, anyway?

Crystalize

To crystalize my goals, I need to flesh out some ideas and weed out others. Allow me to refer back to the challenge rules:

1. Each goal has to be challenging but realistic. 

2. Each goal has to be specific and measurable. 

​Let's take the outcome goal of finishing a Spartan Sprint. 
Several of my performance goals can be targeted at that outcome.
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Note that I increased the specificity of the performance goals:

"Get back into running" is now specific and measurable. It's also challenging, for a lousy runner such as myself.

"Increase strength" now means working up to 3 sets of 5 reps of backsquats with 125 lbs (my own bodyweight) on the bar. 

I also added and deleted some ideas:

"Lean out" is gone because it's difficult to measure accurately when you're already on the lean side and not trying to actually lose pounds. It's also not critical to completing a Spartan race, plus it should happen automatically if I train and fuel properly.

I added the burpee performance goal because it's a great way to ensure I focus on metabolic conditioning. Besides, I'm bound to have to do some during the race per Spartan rules.

As you can see, I haven't drilled down into my process goals yet. We'll get to that in an upcoming post.

Here's Your Homework

Take a moment to ponder what kinds of goals (outcome, performance, or process) are represented in your brainstormed list.

Do you have a process goal that isn't hitched to an outcome? If so, what might the relevant outcome goal be?

Do you need to be more specific about what, exactly, you're asking yourself to accomplish?


Drop your thoughts in the comments. I'll add mine, too, as I work on my horse-related goals. 

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2 Comments

Invitation : 2021 Challenge : Do Something Hard

12/29/2020

25 Comments

 
Do you get the feeling that society at large has thrown in the towel?
 
People keep talking about the end of 2020 as though everything will magically be better when the clock strikes midnight on January 1.
I’ll admit the concept has spawned some good jokes, like the “wipe away 2020” roll of toilet paper I received for Christmas and the observation that soon hindsight really will be 2020.​

All the same, I’m not buying it. 2021 has the potential to be just as bad – or as good – as any other year.
The calendar isn't going to make 2021 different.
​​
You are.
​Some of this will be out of our control. But how we respond to whatever comes (to wax a bit Viktor Frankl) is up to each of us. The calendar isn’t going to make 2021 different. You are.
​
You’ve seen this meme, right? 
​
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I love that. Sure, change is going to hurt. But staying the same is worse.
 
Consider: What makes you feel better when you’re feeling down?
 
There's the old "me time" recommendation. And sure, a little “self care” in the form of a hot bath or takeout dinner is nice. But in my experience, it fails to offer lasting change. I wake up the next day feeling exactly the same (or, in the case of General Tso's and egg rolls, worse). 
 
Real relief isn't found in taking a break from reality, but in taking control of it.
Real relief isn't found in taking a break from reality, but in taking control of it.
What if, instead of trying to coddle away the frustration, loneliness, boredom, grief, and anger, we gave ourselves a project? Not a craft with the kids or an afternoon with cookie dough and icing, but a serious challenge. Something hard.
Think about your life right now. What’s going on with your body? Your time? Your emotions? Your space? Your mind?
 
What bothers you about the way things are?
 
Most of us carry around some level of dissatisfaction. Often, the burden is so familiar that we forget it’s there. That old resentment. That extra jiggle in your arms. That soda habit. That colt's bucking tendency you’ve been working around instead of working through. It’s like wearing sunglasses in a dim room. You’re always squinting, trying to see, but putting up with it because that’s “just the way it is.”
 
Well…what if you took the sunglasses off?
 
What if, instead of just resting from 2020, you took on 2021 with purpose? What if you stood up one more time and took control? Don’t just lay there all wrung out! Do something hard. I’ll do it with you.

Here are the rules:

1. It has to be challenging but realistic. Think tough, but possible. (As much as I’d like to set a goal of riding Tevis, I don’t have a 100-mile horse right now, so that idea isn’t really in the cards.) Choose something that you think you can do, but you're not 100% sure. Something that scares you a little. 

2. It has to be specific and measurable. You need to be able to objectively identify progress toward  a specific goal. That's how you'll know when you succeed.

That's it! The sky's the limit. It's all about you.

Here's how to join:

1. Drop some personal goal ideas in the comments. There's no need to get it exactly right or make your final choice at this point. In upcoming posts, we’ll dig into some ways to analyze, prioritize, and strategize. For now, let’s just brainstorm.

​I'll go first.
Here’s my list:
​

Lean out
Build muscle/increase strength
Decrease alcohol consumption
Finish a Spartan Sprint
Improve my posture (riding and generally)
Publish at least 2 blog posts per week
Get my new mare fit for multi-days by late season
Get my challenging filly well started under saddle 
​Spend more time with friends and family (spoken like a true introvert)
Get back into running
Eat 100+ grams of protein per day
Get pushup and pullup PRs (maybe quarterly??)
​
2. Follow The Sweaty Equestrian on Facebook. This is totally optional. However, if you do the Facebook thing, it’s a good place to build community around your goal, find frequent encouragement, and make sure you don't miss upcoming posts.

​Ready? Let's win 2021.

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25 Comments

Recipe Roundup ~ December 2020

12/29/2020

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Mr. Sweaty and I make dinner together most nights. It's a form of entertainment for us, and we keep it interesting by trying lots of new recipes. Only the best make it into the Recipe Roundup.

Our December menus featured protein, as we're both trying to increase our daily intake to help us lean out while supporting our increased aerobic workload. And, of course, we threw in some holiday splurges.

Here are the month's winners:

Vietnamese-Style Meatballs with Chili Sauce
These were so good! As meatballs go, they're on the easy side because all the cooking is done in the oven -- no messy stovetop sautéing. We made the recipe exactly as written. Don't skip the peanuts unless you're allergic to them; they make a perfect finishing touch.

Kefi Lamb Gyro
Have you ever made your own gyro -- as in the meat terrine itself, not just assembling the sandwich? We hadn't either. We gave it a try as a little project for a winter day, and the result was quite tasty. If you're taking it easy on carbs or bread, you can always skip the pita and just enjoy the fillings with tzatziki and a side of Greek salad.

Peruvian-Style Roast Chicken with Green Sauce
This dish was a vibrant change from the usual (boring) chicken meal. We used bone-in, skin-on chicken quarters (leg & thigh) instead of a whole chicken. The green sauce had quite a kick because I left the seeds in two out of the three jalapeños. Next time I'll cut that back a touch.

Crash Hot Potatoes
Call me late to the party, but I had never heard of these before! Who wouldn't like crispy, buttery bites of smashed baby potatoes? They're super easy to make; just finish them off in the oven while your steaks are on the grill.

We tried these a couple different ways. The first time, I used the recipe linked above and substituted grass-fed butter for the olive oil. Delicious! The second time, I added a sprinkle of parmesan a' la The Pioneer Woman. Shockingly, I actually liked the first way better.

Arugula & Fennel Salad with Lemon Vinaigrette
This salad made for a light, zingy, springy side to balance out all that heavier winter fare. If you're looking to move beyond your usual veggie repertoire, this is a good place to start. Super quick and just different enough to be interesting.

Slow-Cooked Green Beans with Harissa and Cumin
Speaking of moving beyond the usual, here's a take on green beans that I'd never seen before. Fortunately, it's pretty easy to find fresh green beans around the holidays. The harissa paste, on the other hand, arrived courtesy of the interwebs. If you like some heat, you've got to try it for a new flavor twist! The final dish was simple and delicious; however, I'd recommend cutting back the oil by at least half.

Chocolate Peanut Butter Tart
Need I say more?? We served this as our Christmas Eve dessert, and it was a huge hit.

I didn't have a tart pan with a removable bottom, so I followed the advice to use a springform instead. I also put the crust on the bottom only, rather than up the sides. 

Also, I couldn't find the Nabisco Chocolate Wafers, so I used chocolate graham crackers instead. Perhaps that's why my crust turned out too dry and crumbly, as though it could have used an extra stick of butter to hold it together. I'll take that into account next time I make this recipe, which probably won't be for quite a while! 

That's it for December! I project that January's roundup will look a little lower on carbs. Stay tuned.

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The Waste that Wasn't

12/28/2020

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I rode Consolation yesterday. It was her first outing since I laid her off at the beginning of last summer due to her undiagnosed, but obvious, discomfort under saddle. We jogged six miles in the sunshine. She felt good. Content.

But not like an endurance horse. Never one of my most driven mounts, she felt distinctly disinterested in speed and distance. I doubt I'll attempt to condition her this season. Or ever.  She gave me 875 endurance miles, plus countless more in training. That will have to be enough.
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Here is the dark side of being goal-oriented. I struggle to give up on this mare. On anything. It is easy to forget, when I fail to reach my destination, the views I enjoyed along the way. My reaction is common, I suppose. It is also a failure of perspective.
​
Consider this: What is the destination? When does effort become achievement, striving morph into success? Is it at 2,000 AERC miles? 5,000? If I retire a horse at 1,600 miles, have I somehow failed?

If a career path fizzles before I reach the corner office, was my experience wasted? If a relationship crumbles after three years, or five, or ten, have I thrown away that time?

Yes, I am older now. Yes, it takes effort to update my resume, go out and date, start a young horse, shoulder the effort and face the fear of starting over, starting new.

But see the good times had, the completions earned, the accolades received, the scars that strengthen! They don't vanish because the path on which I found them ends in a cliff. A journey abbreviated is not a journey obliterated. The treasures I claim are mine to keep.

Don't waste the litter of your past. It gathers about your feet like shale tumbled down a hillside. Step up on it. Feel it shift beneath your soles, and climb.

The last stanza of my favorite poem reads thus: Nor doom the irrevocable past ~ As wholly wasted, wholly vain ~ If rising on its wrecks at last ~ To something nobler we attain.  [H.W. Longfellow]

Squint against your tears, my friends. See the shining? Reach out. Take hold. Climb.

[Originally published in The Barb Wire, February 2013]

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Water in Winter

12/26/2020

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Snow fell on the farm today. 
 
I found myself out in it, bundled in thick gloves and a hood, because the water tanks needed filling. The horses’ coats, bejeweled with ice, stood out from their round bodies. Whinnies caroled as I tossed extra alfalfa to keep them warm.

I rested my elbows on a paddock fence and watched fresh water rise in the tank, listened to geese crossing above, invisible in the fading sky.
​
2020 was hard. I’m one of the lucky ones: it wasn’t COVID or the economy, national politics or social unrest that plagued me. Instead, my 2020 was strewn with the detritus of lies and betrayal from the year before.

The spring of wellbeing that once characterized my life had drained away.
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Laid bare to the elements, I felt every insult more keenly than I should. My old resilience was beaten down. Hypervigilant, I suffered from blows that I only guessed would fall.
 
I tried to find myself among my horses, but they, too, sensed my absence. My body may have been in the saddle, but my mind attended a courtroom of the soul. It spent hours in that lonely chamber, making my case against what shouldn’t have happened, but did. 
 
They say being angry is like drinking poison and expecting someone else to die. It’s true, of course. I knew that. I felt that. I fought that. I did all the things: exercised, ate well, journaled, practiced yoga. I sat with my meditation app and tried to be present.
I tried being present, but the anger was present, too.
Floor beneath feet. Motion of lungs. Inhale, exhale, inhale again. But the moment was never quiet enough still the arguments that battered my skull. The doors of my mental courtroom were barred. I kept on and on deposing life, subpoenaing the past, preparing testimony that no one would hear. I tried being present, but the anger was present, too.
​It was a podcast that broke me loose. A podcast by a gentle friend who doesn’t know me, but whose work I have followed for many years. I met her in the fitness and nutrition space. The podcast wasn’t about that, though. It was called “Hypothangry.”
 
She talked about her habit of imagining confrontations. Entire scenes of conflict – involving a stranger in the coffee line, perhaps, or else her ex-husband – played out in her mind. These events that never happened left her fighting mad. Her boyfriend dubbed it being hypothangry, which is to say, hypothetically angry. She’d been fighting battles that didn’t actually exist. And she chose to stop doing it.
 
I listened to that podcast on yet another long walk on yet another tormented day. It was summer then, and as I listened, I began to feel the sun. The world brightened as if months of fog had burned away at once.
Suddenly, finally, I understood. Being present isn’t just about being here and now. It’s about not being there and then.
 
My inner trial will never change the past, no matter how unfair. Future injustice will happen or it won’t, no matter how solidly I build my case against it. Why should I live today in the struggle that is already gone, or else may never come?
Being present isn't just about being here and now.
​
It's about not being
​there and then.
Meditation transformed from a fifteen minute practice to a gentle hand on my shoulder throughout the day, an arm around my waist at night. Instead of trying to center on my senses and my breath, I simply noticed when my thoughts spun toward the blades.
 
I became aware of the turning point that waits just before cortisol takes hold and drags me into the ring. In that moment, instead of stepping through the gate, I whisper, hypothangry. A reminder: Don’t be hypothangry. Or hypoth-anxious. Or hypoth-sad.
 
Be, instead, just here.
 
When the water tanks were full, I trudged through the snow to drain the hose. Slowly, thoroughly, because it will be cold tonight. Already the temperature was dropping as the snowclouds rose, pulling away their blanket of fog and exposing icy stars.
 
Like anyone with a farm in colder climes, I felt the respite of full and heated tanks. Storms may come, pipes may freeze, de-icers may fail, but my precious animals have all they need today.
 
I stayed with the horses for a while, stroking under their manes as they cleaned up their hay. The brimming tanks glistened black against the snow. A farm cat stretched upon hind legs to taste. Tomorrow, chickadees will line the rim, bobbing their cheerful heads. I will watch from indoors as the horses wander over and drink.
 
Presence, I’ve learned, is neither seated meditation nor flight from reality. It is simply a pool that rests under the storm. It doesn’t resist growing shallow and prone; it holds nothing back for fear of freezing. It quietly sustains because that is its nature, because it is here and this is now.
 
Presence, my friends, is water in winter.

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"Hypothangry" episode of Melissa Urban's podcast Do the Thing.
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How to Fix Your Posture for Riding and Health

12/13/2020

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Last May, Mr. Sweaty and I took the horses on a little trail ride. Here we are, about a mile from home.

AAAACK! Look at that posture! Slumped shoulders, thrust-forward neck, eww!

Needless to say, that photo didn't make it to Facebook. It did, however, motivate me to straighten up.

I realized that I'd fallen victim to the same combination of laziness and poor movement (or lack-of-movement) patterns that drag most of us down to Slouchtown over the years.

​Time to fix it!
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My goal, whether standing or riding, is to be able to draw a straight line down through my ear, shoulder, hip, and ankle. The overall picture should be balanced and relaxed, not forced. This will minimize strain on my muscles, joints, and connective tissue. Not only will it look good, but it will minimize injury risk and fatigue both today and over the long haul.

The problem is that my lifestyle bears the hallmarks of modernity. I work at a desk, commute 45 minutes each way, lounge on a sofa, and spend way too much time staring down at a laptop or phone. 

Posture Impacts Our Health and Our Horses

Unfortunately for me, the research is clear: Poor posture has a detrimental impact on health.

The unnatural strain that slouching puts on our spines can lead to chronic back pain and even degenerative disc disease. Lopsided musculature throws joint alignment out of whack, as well as leading to inflexibility and lousy balance. Slouching even interferes with digestion and breathing!

If that isn't enough motivation, consider what dressage rider and coach Gina Allen says about how rider posture impacts our horses:
"The hunched or rounded upper back, known as “kyphosis”, is a common postural problem. It can inhibit breathing, interfere with digestion, and cause tremendous stress to the discs between the vertebral segments of the thoracic spine. All this offers little support to your equine partner and often results in pushing him onto the forehand. Stretching through the front (anterior) chest muscles and strengthening the mid-upper back muscles can help correct this problem as long as the kyphosis is not too advanced.

Another common postural problem is a protruding belly, or “lordosis”. It may result from tight hip flexors and poor abdominal strength. Although the “potbelly” may not necessarily be caused by weak abdominal muscles, the forward tilt to your pelvis will likely block your horse through his back, disallowing the hind leg energy to travel through his body. To correct a tipping pelvis, imagine that your pelvis is a bowl full of water. Rotate it backward as if trying to prevent the water from splashing over the front edge."

​
~ Gina Allen "Why Rider Fitness and Posture are so Important," Equine Wellness 2017
Guilty as charged.

The photo above provides my personal example of kyphosis, while the photo at right (taken in 2010) demonstrates lordosis. 

Thankfully, I went to a clinic put on by a couple endurance riders in my region shortly thereafter and got that bad habit corrected!

(I still forget to bring my elbows in sometimes, but that's a topic for another day.)
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Exercises to Correct Posture for Riding and Life

When I got the wake-up call from Mr. Sweaty's photo, my initial inclination was to hitch back my shoulders and stand up straight...and somehow remember to keep doing that day after day. I quickly realized, however, that there must be a better way. So, I did some reading.

It didn't take much googling on the subject to remind me of the highly-relevant fact that our muscle groups are designed to work in pairs: Quadriceps along the front of the leg balance hamstrings along the back of the leg, biceps work in opposition to triceps, and so on.
Problem arise when opposing muscle groups get imbalanced. The classic example for postural purposes manifests itself in the shoulder slouch.
Problems arise when these opposing muscle groups get imbalanced. The classic example for postural purposes manifests itself in the shoulder slouch.

Think about it: We hunch over our keyboards all day, letting our back muscles weaken while our chest muscles become short and tight. Over time, our very skeletons get pulled out of alignment.

Hello, back pain! Not to mention lousy ride photos.
Fixing this takes both stretching out the shortened muscles on the strong side and strengthening the muscles on the opposing weak side. Here's the plan I've selected to target my own weaknesses: upper back slouch, forward-thrust neck, and lower back pain:
IMPROVING POSTURE
Upper Back Slouch
Lower Back Pain
Thrust-Forward Neck
Stretching
Elbows Behind Back
Wall Stretch
Cat-Cow
Supine Twist
Chin Tucks
Strengthening
Bent-Over Rows
Reverse Flys
T-Pulls
Upright Rows
Renegade Rows
​Front Planks
Side Planks
Glute Bridges
Bird Dogs
Russian Twists
More Chin Tucks
It's not as much as it sounds like, because several of those moves are already built into my regular workouts and yoga. However, getting all the stretching and strengthening in does take some extra intentionality.

This is a good time to remember not to let the perfect be the enemy of the good. Even if you just pick one stretch and one strengthening exercise to target your problem area, you'll be miles ahead of where you'd end up if you took no action at all.

Building Habits to Improve Your Posture

 Building new habits tends to work best when we hitch the new habits to existing ones.

This can take the form of adding the new habit to something you already do: Every time you brush your teeth, do a stretch and a strength exercise. 

Or, take this opportunity to replace a less desirable habit: Every time you get the urge to check social media, do chin tucks instead. (I actually do this. It works.)

I also use a plain old timer system during the work day: Every 55 minutes, my phone alarm goes off. That's my cue to spend five minutes greasing the groove (get your mind out of the gutter, people -- it's pullups, chinups, and pushups) or doing a few stretches and exercises to target my posture.

As your physique gets more balanced, all you have to do is remember to apply it in the saddle. Again, try tying the habit to something you do anyway: Every time you see a ribbon or change diagonals, check in with your posture.

Your health, and your horse, will thank you.

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Wintering

12/10/2020

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If happiness is a skill, then sadness is, too.

​Perhaps through all those years at school, or perhaps through other terrors, we are taught to ignore sadness, to stuff it down into our satchels and pretend it isn’t there.

As adults, we often have to learn to hear the clarity of its call.

That is wintering.

It is the active acceptance of sadness. It is the practice of allowing ourselves to feel it as a need. It is the courage to stare down the worst parts of our experience and to commit to healing them the best we can.

Wintering is a moment of intuition, our true needs felt keenly as a knife.


~ Katherine May ~ Wintering: How I Learned to Flourish When Life Became Frozen

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​Bittersweet
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Can More Protein Build a Better Rider?

12/8/2020

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In last week's post about Building Muscle after 40, I mentioned that I need to pay more attention to protein intake. I had the feeling that it's been lower than optimal -- which is apparently the case for the majority of us looking to gain muscle and lose fat.
Sure enough, I tracked my protein intake for a week and found that it ranged from a low of 56 grams to a high of 102 grams per day, with most days landing in the 75-85 gram range. For reasons I'll explain below, I'm now aiming considerably higher.
"Most people naturally eat the right amount of protein for their needs...However, there are certain situations where it may be advantageous to increase protein intake." ~ Chris Kresser M.S., L.Ac.

4 Reasons to Consume Optimal (not just adequate) Protein

Protein is satiating. Not only is protein essential for human life, it is also deeply satisfying. Eating additional protein keeps us feeling full, automatically pushing out lower-value foods like starches and sugars and reducing the urge to snack.
What horse doesn't want a leaner, stronger, happier rider?
Protein feeds muscle. Maximizing dietary protein has a direct impact on gains in muscular strength and mass. Increased muscle equals improved metabolic health, which leads to effortless leanness and lower risk of chronic disease. 
Increased protein consumption combined with resistance training is the optimal formula, but even dietary protein alone helps minimize sarcopenia (muscle loss) as we age. What horse doesn't want a leaner, stronger rider?

Protein stabilizes blood sugar. Protein doesn't rapidly drive up insulin or lead to a sugar crash like carbohydrates notoriously do. Instead, it can have a hormonal effect that actually reduces anxiety. This means that it offers not only sustained energy, but also improved focus and mood: just what we need to pilot our horses over many miles of trail.  No more getting hangry on the third loop!

Protein promotes recovery. Injury recovery, I mean. Next time we take a fall or get our feet stepped on, we'd be wise to ramp up our dietary protein to supply extra building blocks for rapid tissue repair. Protein is good for injury prevention, too, contributing to stronger bones, connective tissue, and even immune response.

How Much Protein is Optimal?

This is not an easy question to answer. A bit of googling will find suggestions all over the map. After much reading (both lately and over the past decade), I've landed on two, solid recommendations:

One gram of protein per pound of bodyweight. This is an extremely common recommendation in the athletic realm. It is sometimes modified to refer to one gram of protein per pound of lean bodyweight (a calculation for which you need to know your bodyfat percentage in order to subtract out the corresponding pounds) or one gram of protein per pound of ideal bodyweight (useful particularly for those who are very overweight).

Since I'm pretty lean, but would like to get leaner while also building muscle, the plain-Jane version is a good baseline for me. I weigh 125 pounds, so that puts my target protein intake at 125 grams per day.
20% to 35% of calories. I got this recommendation from Chris Kresser, a functional medicine practitioner whose work I have respected for years. Many of us, including me, fall into at least one of the categories of people for whom he recommends protein intake ranging from 20% to 35% of total calories.

I eat about 2,000 calories per day, so Kresser's formula puts my daily protein target between 100 and 175 grams. ​Realistically, let's call my new goal 125 grams.
To calculate grams as a percentage of calories:

Multiply your average daily calorie intake by your desired percentage of protein intake, in decimal form. Divide the result by 4, because there are four calories in each gram of protein.

My example:
2,000 calories x 0.20 = 400
400 calories / 4 calories per gram = 100
So, 20% of my calorie intake equals 100 grams of protein.

Hate math? Just use the chart in Chris Kresser's article.

How to Eat More Protein

Now that I have the math out of the way, it's time to actually put something on my plate. For all its benefits, protein isn't the most convenient macronutrient to consume. I'll need to be intentional about getting enough. Here's my plan:

Don't skip breakfast. Because protein is so satiating, it's hard to pack adequate consumption into less than a full day. I find that if I don't start with a high protein breakfast, I won't be able to make up for it later.

Don't skip lunch. Protein really does keep my energy level steady. As a result, it's all too easy to motor along after high protein breakfast, completely forgetting to get more grams in at lunchtime. Once again, though, skipping a meal means I don't hit my target for the day.

Eat protein first. If protein is a priority, it makes sense to give it first dibs on stomach space. Doing so has the bonus effect of curbing any tendency to overeat because our brains have time to register that we're full before we pack in those starchy sides or sugary desserts.

Plan ahead. This one is huge. I have to make sure I buy enough proteins during my weekly grocery trip, pre-cook some of them for later convenience, and have protein-centric recipes in mind to keep me interested.


Choose appealing foods. Speaking of planning, there's the obvious question of what proteins to eat. The basics are obvious: meat, poultry, fish, eggs, dairy, and some plants (kind of). Naturally, everyone is going to prefer some sources over others.

Personally, I'm not a huge fan of eggs and although I do okay on dairy, I suspect it isn't the ideal source of protein for the majority of people. (Lactose intolerance is common, and the hormonal response dairy provokes can promote bodyfat gain.)

Here are some ideas I'm trying out:

  • Meat and poultry dishes for dinner, making extra to heat up at breakfast or lunch. Canned chicken is nice to have on hand for low-leftover days.
  • Fish grilled or baked for dinner. Canned tuna and kippers for quick lunches.
  • Deli meats for lunch. Sliced roast beef or turkey is good wrapped around a bit of cream cheese and some veggies for an easy meal.
  • Eggs aren't my favorite, but they're surprisingly fluffy scrambled with cottage cheese. To get a full meal's worth of easy protein, add some ham or corned beef.
  • Plain Greek yogurt with fruit and toasted pumpkin and sunflower seeds for breakfast variety (go easy on nuts and seeds, though -- the calories add up quicker than the protein).
  • Legumes offer occasional variety. Lentils and navy beans are relatively high in protein, as plant proteins go. However, I find that the micronutrient and protein bang usually isn't worth my calorie and carbohydrate buck.

I'm keeping my eyes open for new, high-protein recipes. With any luck, some of them will appear in my next Recipe Roundup. Got suggestions? Drop them in the comments!

You might also like:
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Further reading:
​

5 Reasons You May Need More Protein - Even on a Paleo Diet

The Definitive Guide to Protein

The Connection Between Protein and Your Mental Health
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Making a Run for It

12/6/2020

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Mr. Sweaty and I have been talking about the X22i treadmill for over a year. We have its bicycle cousin, and between us, we spin its little magnetic-resistance wheel dizzy.

Both the bike and the treadmill are those NordicTrack machines with the iFit membership capability -- you know, where they have virtual trainers to take you on runs or rides all over the world (or in studios). It sounds corny, but I do work harder with the app than I would on my own. Mr. Sweaty especially likes having indoor options for working out on our hottest, coldest, wettest, and windiest days.

Hence, yesterday's delivery of a very big box:
NordicTrack isn't offering assembly right now, due to COVID. It took the two of us (and let me tell you, it does take two!) about two hours to unwrap and piece together our new toy. That's not bad, considering I had to move the entire contents of our gym out of the way and back again.

Now, there's nothing left to do but run!

​I've been an off-and-on runner since I was 20. Trail running is my favorite, but I did a street half-marathon in about 2002. Mr. Sweaty, meanwhile, has run a bunch of halfs and one full marathon, and is faster than me to boot. He puts in a lot more miles than I ever will.

Cardio is not my strong suit. I consider myself more of a strength athlete. The truth is, while 23andMe claims my muscles produce a certain protein that makes me better at power than endurance, I'm not exactly destined for the Olympics in either category.

But, I have a goal for 2021: I want to do a Spartan race. That means I have to run. At a minimum, I should be able to do 5 miles at a decent clip in order to be prepared for race day. I've no idea when that will be, but as running is a weak point, I want to start training now. (First I need to get some foot pain dealt with, but that's a post for another day.)
​​While I'm learning to run, Mr. Sweaty is learning to ride.

Did somebody say
​Ride and Tie?
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My first (and only) Ride-and-Tie at Owyhee River Challenge in 2015
Hey, a girl can dream.

Anyway, our garage gym is re-assembled and ready for use. Zoom zoom!
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How about you? What are you doing to stay fit during this COVID winter?
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91 Ideas for Completion Awards

12/1/2020

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Nobody rides for the awards, but everyone appreciates them. Coming up with the right idea at the right price is an ongoing challenge. I plumbed years' worth of discussions on social media to learn about riders' favorites. Here are 91 ideas, from old standbys to the downright bizarre, to get your juices flowing.
Ride-Branded Stuff
These days, it's easier than ever to have your ride logo embroidered, engraved, or printed on just about anything. Riders love a "branded" award that keeps the happy memories alive. For bonus points, include the date and location -- bearing in mind, of course, that doing so could limit carryover of extras to next year. Riders cited these items among their favorites:
  • Coffee mugs
  • Insulated lunch totes (very popular!)
  • Mouse pads
  • Tumblers
  • Bottle openers
  • Flasks
  • Coozies
  • Wine glasses (I'm sensing a theme here...)
  • Bandanas
  • Windshield sun shades (I love mine from Bandit Springs in Oregon!)
  • Hand towels or buffs
  • Calendars
  • Back scratchers
  • Water bottles
  • Photo frames
  • Hats (not just ball caps -- try beanies)
  • Coasters
  • Umbrellas
  • Tote bags
  • Pillowcases
  • Lightswitch plates (Yep, I actually got one of these once. It's in my home gym, and it makes me smile.)
  • Refrigerator magnets
  • Key chains
Riders love a "branded" award that keeps the happy memories alive.
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This stein from Idaho's Old Selam Endurance Ride came complete with ice cream and root beer!
  • Stickers or decals
  • Playing cards
  • Blankets and throws
More riders give tees the thumbs-up than the thumbs-down.
T-shirts: Yay or Nay?
​Ah, the humble t-shirt. Some riders beg for anything but another t-shirt, either because they have too many, or because they just aren't the t-shirt wearing type. Personally, I like them, although I find they're usually sized too large for my featherweight self.
In reviewing years' worth of comments on the subject, I reached the [decidedly unscientific] conclusion that more riders give tees the thumbs-up than the thumbs-down. Variations on the theme get extra appreciation. Tank tops, long-sleeved shirts, and UPF fabrics are especially popular. Sweatshirts take it up another level entirely!
Practical Items
Many riders report that practical items -- the things they keep in their cars or barns or living rooms and keep using for years -- are their favorites.
For the People
  • Mini tool sets 
  • Headlamps
  • Pocket knives
  • Socks
  • Alarm clocks
  • Camp chairs
  • Folding stools
  • Solar yard lights
  • Laundry bags
  • Platters
  • Coat racks
  • Mirrors
  • Rechargable handwarmers
  • Half chaps
For the Horses
  • Hay bags
  • Horse treats
  • "Dog" tags to put on rope halters
  • Electrolytes
  • Fly masks
  • Sweat scrapers
  • Buckets
  • ICE tags to clip on saddles
  • Hoof picks
  • Grooming totes
  • Monogrammed halters
  • Rump rugs
  • Sheets, coolers, and blankets
  • Browbands
"Award-y" Awards
Some riders really like traditional awards that carry emotional significance. Ride photos are always a hit. Some managers get especially creative in making unique trophies, buckles, plaques, or certificates to commemorate riders' accomplishments.

​Distance Riders of Manitoba president Darice Whyte spent the year snapping photos of riders, then had the best ones printed on metal for the club's division winners. They turned out gorgeous! Here are a few more examples:
Crafts by Local Artists
Some ride managers excel at sniffing out local talent, and artists can be amazingly generous when it comes to handcrafted awards. From potholders to pottery, horseshoe art to painted rocks, artisan soaps to quilts, you can't go wrong with something this special.
Just for Juniors
Who doesn't enjoy seeing juniors get some extra love at the end of a ride? Many rides offer extras for our youngest riders. Some reported favorites include:

  • Stuffed or model horses
  • Horse books (think Black Beauty, Misty of Chincoteague, and The Black Stallion)
  • Tack
  • Paint-by-number
  • Jewelry-making kits
  • Horse shampoo

Former junior rider Kelly William Stehman now sponsors juniors herself. She suggests awarding "things that would be good for juniors to add to their saddle bags or something that would help them become better riders. Things like scoops, sponges, stethoscopes, quality multi use tools. Maybe some sort of GPS unit to help them learn pacing or some hoof boots as a big award."

Intangibles
Need a last-minute award, or want your rider to pick exactly what s/he wants? Riders reported being thrilled with awards like gift certificates and discounted ride entries.

And finally...we all know that the best reward of all is the ride itself.

​Thank you, ride managers, for all you do!
The best reward of all is the ride itself.

You might also like:
​15 Gift Ideas for Distance Riders
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Recipe Roundup ~ November 2020

11/30/2020

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Mr. Sweaty and I make dinner together most nights. It's a form of entertainment for us, and we keep it interesting by trying lots of new recipes. Only the best make it into the Recipe Roundup.

Here are our November winners:

Apple, Dried Cherry, and Walnut Salad with Maple Dressing
We tried this salad out on company (live dangerously, I say!) and it was a hit, even with the teenager. We've made it at least three times since. It's excellent exactly as written. If you share my distaste for soybean oil mayo, Primal Kitchen's avocado oil version is a great option.

Kale and Brussels Sprout Salad
Mr. Sweaty was suspicious of this one, but he's glad I prevailed. Even if you aren't a Brussels sprout fan -- or a kale fan -- you should give it a try. No mushy, boiled veggies here. The sprouts are served raw, sliced thinly and treated like crisp micro greens. I added a handful of dried cranberries to really take the salad over the top.

Grilled Red Pepper Dip
I assigned this dip to my mom, who hates to cook, for a Thanksgiving appetizer. She used jarred roasted red peppers instead of grilling fresh ones, and it still turned out delicious. We microwaved the dip to soften it up before serving. Hint: melt leftover dip into scrambled eggs for a savory breakfast. Yum.

Chicken Piccata
The prep on this takes a bit of time, so pour a glass of wine and enjoy the process. It's hardly egregious, just more effort than I think the average home cook spends on a weekday evening. Trust me, the silky, tangy, buttery sauce is worth it.

Sweet and Sour Chicken
Ah-ha! Finally, a make-at-home sweet and sour chicken that tastes like good Chinese takeout! The recipe I linked to served as our starting place, but I mixed and matched from several other recipes to invent my own sauce.

Here's how to make the dish the Sweaty Equestrian way:

Eliminate the sauce ingredients (the last 6, sugar through garlic) from the original recipe. Make the rest of the recipe as instructed, but use this sauce instead:

3 Tbs soy sauce
1 cup pineapple juice (actually, a touch less than 1 cup) saved from the canned pineapple chunks
3/4 cup brown sugar
1/3 cup rice vinegar
3 Tbs ketchup
1 Tbs sambal oelek
1 1/2 Tbs cornstarch dissolved in 2 Tbs water (aka cornstarch slurry)

Combine the pineapple juice and soy sauce to equal 1 cup of liquid. Combine the pineapple-soy mixture with  the next four ingredients (brown sugar through sambal oelek) in a saucepan and bring to a simmer over medium heat, stirring frequently. Add the cornstarch slurry and simmer, stirring, until sauce reaches desired thickness.

Three Cities of Spain Cheesecake
Ladies and gentlemen, we have a new house cheesecake! (That makes two.) I served this on Thanksgiving to rave reviews. A few notes:

1. The recipe mysteriously fails to specify pan size. I used a 9-inch springform.

2. I used my own graham cracker crust recipe. It's just crumbs and butter, pressed into the bottom of the springform pan only (not up the sides), baked at 350 degrees for about 7 minutes, and cooled before pouring in the cheesecake batter.

3. I baked the cake in a water bath with great success, thanks to this silicone pan protector, which may represent the best $20 I have ever spent. 

4. In a nod to Thanksgiving tradition, I topped the cheesecake with Homemade Salted Caramel and toasted pecans. The caramel was delicious, but I'm more of a cheesecake purist, so I'll skip it next time.

That's it for November! Be sure to follow The Sweaty Equestrian on Facebook to get a heads-up on next month's roundup.

You might also like:
​How I Think About Food
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Building Muscle After 40

11/27/2020

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My body and I are having a disagreement: It is forty-two and thinks that's an excuse to not be in its thirties. I beg to disagree.

A lot of good that's doing me. 

Here's the thing: I have been "the fitness type" for a very long time. Having maintained the basics with casual running since college, I got serious about strength training in about 2006. I started with bodyweight work. Within a year, I'd added a home gym complete with barbell, dumbells, pull-up bar, and bench. Within 3 years, I had kettlebells, a weighted vest, a wellness library, and some pretty respectable muscle mass.

Fast forward to now: My home gym is further tricked out with a power cage, second barbell, box jump, spin bike, and yoga mat. I use them all pretty religiously. Between late December 2019 and mid-July 2020, I worked out every single day. For something like 186 days.

And yet...and yet. My muscle mass isn't what it used to be. I can tell that I'm not as strong, both when I do "real things," and when I look in the mirror.

Part of me says that's a normal part of aging. Everyone has a harder time holding onto muscle (let alone gaining) as they get older. Sarcopenia is a thing. I'm lucky to have a solid fitness base that keeps me motoring along pretty well. I'm even luckier to have a partner who doesn't labor under the delusion that a woman's value rests upon her appearance.

However. Another part of me won't give up that easily.
My solid fitness base is just that: a base. You don't go down from a base...you go up!
​There's half a lifetime of stuff I still want to do, and I need to be strong enough to do it. I can accept that it's harder now, but building muscle isn't a relic of my past. My solid fitness base is just that: a base. You don't go down from a base...you go up!

...which leaves me with making the best of 42. So, I did some reading.

It turns out that I wasn't imagining things. There are good reasons that what worked well for me a decade ago just isn't ideal anymore. There's a lot of overlap, of course. Most of the tried-and-true principles still apply. But, I can do quite a few things differently to maximize my muscle gains in (gasp!) middle age:

1. Increase Muscular Effort while Decreasing Injury Risk

With age come nagging injuries that persist longer than they did when we were young. I'm almost always tiptoeing around a touchy elbow, wrist, sacroiliac joint, or knee. If I waited for everything to feel perfect before embarking on a muscle-gain effort, I'd never get off the sofa. That said, max lift attempts aren't as appealing as they used to be.

Traditionally, most athletes build muscle by incrementally increasing the amount of weight they're lifting. Working out while avoiding injury means challenging muscles in other ways. The word on on the street is that these methods are as effective -- or nearly as effective -- as stacking on the plates.

  • Slow the pace. Lifting less weight, but at a slower pace, is a reliable way to fire up your muscle fibers. I've resisted this in the past because it seems tedious, but I think it's time to give it another try. Five slooooow back squats with 95 pounds can certainly be as tough as five normal-speed ones with 125 pounds. 
 
  • Go high rep, low weight. Low-load-high-rep is arguably less effective than high-load-low-rep for building absolute strength, but it's still an effective means of stimulating muscle growth. It isn't my preference, mostly because I get bored, but I must admit that a solid muscle-endurance set can really kick my butt without irritating problem joints. 
 
  • Mix it up. There are all kinds of other ways to challenge muscle without going too heavy. I'm going to experiment with eccentric movements, dropsets, and static holds as a change of pace to jump-start muscle growth. 
 
  • Find substitutes. There's nothing wrong with skipping a movement that hurts. Often, I find that I can work the same muscle group using a slightly different exercise that doesn't trigger pain. My left elbow doesn't like tricep extensions. Fine. I'll do dips and diamond pushups instead. 

2. Commit to Consistency

Back before COVID, I was at a backyard party chatting with a guy who was mid-50s, lean, and ripped. He commented that the biggest factor in staying fit as he got older was consistency. Unlike in his younger years, he couldn't expect to miss workouts without losing ground.

Even in my early 40s, I can attest that not only is it harder to build muscle than it used to be, but I lose it more quickly when I step off the wagon. As I overhaul my workout schedule to focus more on muscle growth, I'll be making sure that each muscle group gets worked 2-3 times per week.

3. Eat More Protein

Across many years and many sources, I have consistently been reminded of the importance of protein for muscle  growth, especially with increasing age. Recommendations generally range from 1 gram of protein per kilogram of bodyweight per day to 1 gram of protein per pound of bodyweight per day. The latter is hard to pull off, but it's what I'm shooting for. This will take some planning!

4. Emphasize Mobility

Oh yeah. I know. We all know. Our tissues lose elasticity, old injuries form mental and physical scars, and we lose range of motion as we age. This makes us more prone to injury, which impacts our workout consistency, which invites sarcopenia in for a beer. I'll admit that mobility work isn't my strong suit. It always feels less productive than doing a solid workout, and it takes a lot of time. But, if I want to see gains, I'm going to have to commit to more intentional mobility work and better warmups. 
Knowing may be half the battle, but it's only half.
I know what I need to do. Now, it's time to put it into action. I'm going to spend some time this week overhauling my workout calendar and menu planning for extra protein. 

How about you? Do you ever get the feeling that whatever you've been doing just isn't working anymore? Maybe it's time to make some changes...and make some change.

You might also like:
How I Think About Fitness
Links for further reading:
Eight Things to Know if You're Building Muscle After 40
How Women Can Build Muscle After 40
10 Golden Rules to Weight Training for Over 40s
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15 Gift Ideas for Distance Riders

11/25/2020

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Is it just me, or do some people get harder to shop for with every passing year? Here are fifteen ideas to help you surprise your favorite endurance rider this Christmas:

Custom Gold Foil Map
These gorgeous maps can be customized to showcase any special location, especially if it has an intricate shoreline or trail system. I purchased one in copper on black. It's stunning in a black wood frame, and the seller was a pleasure to work with.

Charlie Mackesy Book or Print
If you haven't seen this guy's art, you must take a look! Mackesy's work embodies the kindness and gentle humor I associate with Winnie the Pooh, but with horses and without the cheesy illustrations. (Sorry, Pooh.) 

High Quality Layers
It seems like distance riders are always asking each other, "What do you wear to stay warm and dry on stormy rides?" My suggestion is to look for gear brands instead of equestrian-specific brands, because the technology used for skiing, cycling, and other outdoor adventure sports is so much more advanced. Some of my favorites are Outdoor Research, Rab, Patagonia, Marmot, and Mammut. Every serious rider needs a good down "puffy" coat and a 3-layer, waterproof, breathable rain shell with taped seams.

Personal Logo
Does your rider have a farm name? Ride with a team? Manage an event? Surprise them with the perfect logo -- no design skills needed. You can create your own with support from an app like Weebly Logo Maker or commission an artist on Fiverr. The logo itself is a great last-minute gift, as you can usually get one in three days or less. Pay a few extra bucks for the vector file, and you'll be all set to customize anything: window decals for the truck, completion awards, a metal sign for the driveway, whatever!

Silicone Ring
Riders can keep both their diamonds and their fingers safer by trading out gold rings for silicone ones during barn time. As a bonus, they're comfortable and stocking-stuffer cheap. Vendors like Qalo and Enso Rings have options that go beyond basic gray.
Running Vest
You know what isn't fun? Getting dumped in the middle of nowhere and watching your horse run off with all your water in his saddlebags. (Ask me how I know.)

That's why I wear a running vest when I ride in the wilderness alone. Here's a photo of me modeling it at the start of a 55 last July.

A good running vest beats a regular hydration vest because it is designed to minimize bouncing. Also, it not only holds water, but has lots of pockets.
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Modeling my running vest at the start of a 55 last July
Feel free to pad your gift with a few emergency supplies, like energy gels, some bandaids, sunscreen, and pain meds to make the walk out more tolerable.
Satellite Communication Device
This is a great gift if you have a healthy budget. I like the Garmin inReach, which fits nicely in a front pocket of my running vest. Its interface is easy to use and can even be operated through a smartphone app, which gives the user a proper keyboard instead of just the integrated grid. Your rider will be able to drop "breadcrumbs" when exploring new territory and send unlimited free pre-typed texts/emails. They'll also have have two-way, real-time communication capability -- no internet or cell service required. And, of course, there's the SOS button if shit really goes down. Bear in mind that you'll need to pay a subscription service (about $15/month) to keep the device active. 

Sleep Mask
Riders doing longer distances often go to bed well before dark. I like a good sleep mask to help block out the world. This one from Sleep Master is my favorite for comfort (very silky, highly adjustable, stays in place) and effectiveness (larger surface area blocks all light). 

​While you're at it, these Acoustic Sheep SleepPhones are a nice alternative to earplugs for muffling the clatter of ride camp. They're nice at home, too, for listening to music or a sleep meditation without bothering your partner.

Horse ID
Every rider's nightmare is to lose a horse in the wilderness. Equine ID collars can be worn in camp or while riding to help bring a missing horse home. These I.C.E. clips make good stocking stuffers. I'd like to have one on every saddle!

Spirit Horses
Merri Melde -- aka The Equestrian Vagabond -- makes adorable equine pins and magnets (and other things too) sure to bring any rider luck.

Custom Stuffed Horse
Speaking of adorable! These are pricy as plushies go, but this Etsy vendor will put your horse's markings on a stuffed toy for the cutest keepsake ever.

Ride Photos
Most distance events have a race photographer. You can usually find out who took photos at any given ride by checking the event website or Facebook page. Frame a great shot or have it printed on glass, canvas, or metal. You could also make a collage honoring one special horse, or perhaps all the different horses your rider has competed with over the years. 

Experiences
How about paying for a clinic, ride entry, or private lesson with an expert in your area? A session with an equine massage therapist or chiropractor wouldn't go amiss. Also, it's AERC membership renewal season...
​
Local Crafts
For a truly unique gift, look for a craftsman in your own backyard. A couple years ago, my dad worked with Forgiven Fabrication (they are on Etsy now!) to turn a photo of me and my first endurance horse into a steel silhouette.
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​Cool, huh?
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Cowhide and Sheepskin
​Nothing beats coming back to a cozy home after a winter ride. Cowhides and sheepskins are perfect for adding warmth and flair to just about any style of decor. Even better, they hold up beautifully to pet hair, blood, and barf. Trust me on this.

​I've had good experiences with Cowhides International (get the Brazilian ones, they're higher quality) and Sheepskin Shop.

What are you hoping Santa brings this year? Add your ideas to the comments, and happy gifting!

You might also like:
5 Top Books for Endurance Riders
91 Ideas for Completion Awards
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Freezing Fog

11/22/2020

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Autumn.
 
The skies have rained and blown for weeks. Blankets have been on and off the horses. Salted mashes consumed. Saddles nestled in the tack room, waiting.
 
And then, yesterday!

Dawn broke still and the farm floated alone in a heavy cloak of fog. Mist froze on branches, wire, hay, and manes. I warmed a saddle pad and bit indoors, waited until afternoon to mount.
​ 
​
As I rode, the cloud melted. Sunshine – jewel-bright, scarcely remembered – glittered the frosty trail. No people were out. No cows. No foxes. Few birds. Sometimes, my mare and I stopped just to listen to the silence. ​​
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I’ve done a lot of listening this year. A lot of waiting. A lot of accepting.

Back in February, I dared to hope that this would be the year my endurance stars would realign. After years of roadblocks, I would have horses fit. Be injury-free. Not be crushed by work. Make it to rides at last!

And then, COVID.

But I had a horse ready for the third…
 
…until a normal dose of bute crashed her kidneys without warning. She spent most of a week – not to mention a large pile of cash – in the hospital. We saved her life, but not her career. Horses with compromised kidneys shouldn’t be put at risk of dehydration. She can do almost anything now. But not endurance.
 
So, I got my old campaigner out of semi-retirement. He was a rock star before headshaking syndrome put him out of the game. But he’d been looking better for several months. No reason not to give him a shot; we could always reverse course if he wasn't happy.
 
He was happy. So, so happy! It was all I could do to keep his inner monster from eating too much trail, too fast, at Top o’ the World. We finished our first 50 together in several years. We really were on top of the world. 
 
But at the next ride, he colicked near the finish. We treated. He’s fine. But I gave him the rest of the season off. Next year may be on the table for him, or it may not. We’ll have to take it as it comes.
 
I’ve been doing a lot of that. Not just with endurance, but with work, and with the intrusion of a housing development they want to build in the field next door. 
 
It’s so easy to get angry, isn’t it? When all you want is a break? Just some clear sailing, please, for once?
 
But we don’t learn much on smooth seas. 
 
When the waves are high and the fog closes in, and we are chilled to the bone just trying to find our way…that is where the answers are. We must get comfortable with being uncomfortable. Learn to rest in uncertainty. If we can find peace in that place, we can find it anywhere.
 
There’s an interesting book, if you’re struggling, called Life is in the Transitions. It tells stories of people who have suffered much more than I. Its point is that – contrary to our cultural undercurrent of expectation that life is “supposed to” always move us onward and upward – our lived experience rarely follows that trajectory. We should expect to be in the midst of transition (often the uncomfortable variety) for about 40% of our lives. Might as well get good at it, eh?
What if we settled not for a more thoughtful pace, but into it?
​For me, getting better at acceptance has meant letting go of the mental arguments in which I demonstrate (articulately and indisputably, of course) that injustice was done.

​It has meant letting go of second-guessing past choices that, if different, might have sidestepped disaster.

Acceptance has also meant settling. In a good way. Settling in. Settling down. Letting go of settling up.
Trail riding can be nice, I’ve discovered. Just walking. Getting to know a new horse, without focusing on hills and heart rates and speed. Exploring new trails or visiting old ones. Quietly watching the sun soak through the freezing fog...melt the resistance...and shine not on the way things should be, but on how they actually are.
 
It’s bright again today. I’ll saddle two horses – the one with damaged kidneys and the one that colicked – and embrace this fleeting moment that holds them both.

You might also like:
Learning to Walk
Grounded
4 Comments

Getting my Groove On

10/12/2020

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Years ago (twelve? fourteen? too many!) I visited a middle school with a robust physical education program.​ Gesturing toward a whiteboard on which students' athletic stats were tracked, the gym teacher asked, "How many pullups can you do?"

Erm... I was there for work interests, not personal ones,
 but apparently my reputation as a "fitness type" had preceded me. The teacher's face was expectant. Of course I could do pullups. 

Except, I couldn't. 

I could, however, artfully dodge the question. It stuck with me, though, and that very afternoon, I set out to correct my deficiency. 

I can't remember now how long it took me to get my first dead-hang pullup, but I can tell you this: I vowed then and there that I would never not be able to do pullups again. There's something undeniably empowering about them -- especially for women. (Here's a great video if you want to learn how.)

I've kept that vow for over a decade. I've gone through phases of doing exactly zero pullups for months at a time, but I've never lost the ability. Those dry stretches take a toll on capacity, though.

Take now, for instance. Since riding couple 50's at Top o' the World this summer, I've really slacked off my formal workouts. I'm feeling pretty wimpy. Ugh. Time to get my pull-up count back up!

To do it, I'm dragging out an old technique that I've used off and on over the years: Greasing the Groove.

Greasing the Groove is a term coined by Pavel -- you know, the guy who popularized kettlebells in the West -- in his book Power to the People. Basically, it involves repeating a movement frequently, but at a weight and number of repetitions that fall well short of your maximum capacity. The idea is to strengthen neural pathways, essentially training the body to perform the movement efficiently.

GtG is usually used for bodyweight work like pullups and pushups, not least because it isn't terribly convenient to get yourself to a barbell several times a day. The simplest version is to simply do the exercise periodically throughout the day, but only at 40-50% of your max number of reps. The goal is to build neuro-muscular connections, remember, not muscle per se.

Some people do their reps every hour, on the hour. Back before the house fire, I had a pullup bar in my main bathroom doorway (ah, the benefits of living alone) and did a few pullups every time I went pee. 

This time, I'm going to try a new routine that builds GtG into my work-from-home weekdays. It's minimal, as GtG goes, but it's manageable. (In my world, not realistic = not done, so this will have to do!) 

Here's the plan:

I generally work at my desk for 50 minutes, then take a 10 minute break. Each of my first three breaks will begin with GtG. My schedule makes sure I do each movement at least 3x per day, 3x per week.

Day 1: Pullups and pushups
Day 2: Pullups and chinups
Day 3: Chinups and pushups
Day 4: Pullups and pushups
Day 5: Chinups and pushups

What about max sets? Those are important too, but I'm handing them separately from GtG. They're a whole different concept that I'll work into my overall workout schedule.

​The plan goes into action today. Wish me luck!

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How I Think About Fitness
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How I Think About Fitness

9/1/2020

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In today's cacophony of fitness and nutrition discourse, we're all choosing who is worth listening to. This is especially true when it comes to bloggers like me, who are informed aficionados rather than trained experts. I am decidedly average in terms of athletic ability -- and maybe a notch above average as a home cook -- but optimal health has been one of my passions for over two decades. 

This introduction to How I Think About Fitness, together with its companion, How I Think About Food, is intended to lay out my philosophy on the subject. I don't mind if you disagree; I just want you to know where I'm coming from so you can decide whether you want to follow along. I'd love it if you do.

Fitness is Choices

I once heard fitness defined as the difference between the most you can do and the least you can do. When there is no difference, you're dead. I want that difference to be big. Huge! Expansive enough that I can say yes to any adventure: climbing mountains, descending canyons, running rivers, riding Tevis, traveling the world. 
When I was a kid, my dad told me that "Money is choices." I've come to think of fitness the same way. Fitness is choices: The fitter you are, the more options you have for what to do with your life.

When I talk about fitness, I'm not talking about running or cycling or yoga or lifting weights. Those are the tools; they're the means to an end.

Nor am I talking about trying to achieve a particular aesthetic; if that happens, it's only a side effect.
Fitness is the difference between the most you can do and the least you can do.
When I talk about fitness, I'm talking about maximizing my ability to truly, broadly, fully live.

Fitness is a Privilege

Several years ago, I experienced depression for the first time. Having always enjoyed an underlying sense of well-being, I was disquieted to find myself overwhelmed by the knowledge that, before I die, I will (probably) lose everything I care about: my family, my partner, my horses, my pets, my home, my strength, my mobility, perhaps even my mind.

I'm in a better place now, thankfully. Physical exercise helped me through the dark, back to gratitude and presence. It remains true that my body will eventually fail. Days will come when I can do less and less, and finally nothing at all.

But for now, I can run fast and climb hills and lift heavy objects. The more I do these things, the longer I'll be able to. Fitness is a privilege I don't intend to waste.

Fitness is an Obligation

I believe that, as an endurance rider, I am a member of a team. I have a responsibility to support my horse. That means having the flexibility to mount smoothly, the stamina to ride with balance and focus for many hours, the ability to walk many miles back to camp if my partner comes up lame. 
I am a better rider because I, too, work my body hard.
It also means understanding what effort feels like. I know the burn of straining muscles. The anaerobic hunger that gulps for air. The dullness that portends overreaching. The exhilaration of power and the value of rest. I am a better rider because my body, too, works hard.

Of course, I will not always be young, uninjured, free of fatigue. Someday, I will have to ask my horse to bear more of the load. But I will always be the strongest partner that I can. That is what I mean when I speak of being "fit to ride."

My Fitness Biases

I have no formal training in exercise physiology, kinesiology, or biomechanics. I'm just a longtime consumer of information that has led me to a set of well-founded biases. These are subject to change based on additional evidence, but for now, I operate on these baseline assumptions:

  1. Strength Training is Queen - Muscle is youth. Muscle is life. Promoting metabolic health through building and maintaining muscle mass is my highest fitness priority.
  2. It's Not About Burning and Earning - The purpose of working out is to maximize athletic ability: strength, power, endurance, flexibility, and agility. I don't believe in exercising to earn my meals.
  3. General Activity is Insufficient - I go out of my way to maximize movement throughout the day. However, general activity (including riding) isn't enough to maintain my fitness over the long term, let alone improve it.
  4. Mobility Matters - Intentionally maintaining flexibility and range of motion lacks the glitz of swinging kettlebells and climbing walls, but it's critical to keep me adventuring (and riding!) as I age.

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How I Think About Food

9/1/2020

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In today's cacophony of fitness and nutrition discourse, we're all choosing who is worth listening to. This is especially true when it comes to bloggers like me, who are informed aficionados rather than trained experts. I am decidedly average in terms of athletic ability -- and maybe a notch above average as a home cook -- but optimal health has been one of my passions for over two decades. 

This introduction to How I Think About Food, together with its companion, How I Think About Fitness, is intended to lay out my philosophy on the subject. I don't mind if you disagree; I just want you to know where I'm coming from so you can decide whether you want to follow along. I'd love it if you do.

Food is Not a Moral Issue

Modern culture loves label foods "good" or "bad." The nomenclature is so ingrained that I use it myself sometimes, even though I reject the implication -- which is, of course, that consuming unhealthful food is a moral failing on the part of the consumer. It isn't.
I approach meal selection as a cost-benefit analysis. What will I gain from choosing a particular food, and what will I give up? Long-term health? Mental clarity? Pleasure?

​Usually, I choose what makes me look and feel my best. Sometimes, I eat the pizza and put up with some bloating and a restless night's sleep. 
There are no good foods or bad foods; just choices and consequences.
My diet is a nutritional choice, not a religion. I make exceptions without guilt. There are no good foods or bad foods; just choices and consequences.

Food is Love

When did food become a necessary evil? Why do so many people believe they must earn the sustenance they require to survive? 

​I am not an employee of the refrigerator, being paid in calories for minutes on the treadmill. No more am I a child who needs to be bribed or rewarded for going to the gym.
Even when I am alone, eating is a gift to myself.
Food is fuel. I'm supposed to eat.
​
More that that, eating is an act of love. To enjoy a meal is to nourish not only my body, but my community and my soul. Even when I am alone, eating is a gift to myself:

Here, Body, taste this. Use it to warm, to heal, to grow. I am taking care of you.

My Food Biases

I am not a nutritionist, a dietician, or a functional medicine practitioner. I'm just a layperson who has drawn informed conclusions over the past twenty-something years of reading across the spectrum of nutrition-related literature. I've changed my mind before based on the evidence, and I wouldn't hesitate to do it again. But for now, here's where I stand:

  1. Ancestral Eating is Foundational - Call it "paleo" or "primal" or whatever you like. The upshot is that I function best on the diet I evolved to stomach; that is, whole, unprocessed foods.
  2. Protein is Queen - Protein (mostly animal protein) gets pride of place in my diet because I value muscle mass, satiety, and metabolic health.
  3. Fat is Not the Devil - I'm not afraid of fat, except for highly processed, industrial seed oils.
  4. Low-Carb is a Useful Tool - I stay leanest and feel best on a relatively low-carb diet with lots of vegetables, some fruit, minimal grain, and little sugar.

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Neighbors

3/27/2020

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There’s something about being on a horse that makes people want to say hello.

I do most of my conditioning rides on the grid of agricultural roads surrounding my farm. Just about everyone who passes in a car, driving a tractor, or riding a motorcycle offers a wave. Once in a while, someone stops to chat.
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Sometimes, they’re concerned about my safety. Sometimes, they are horse people curious about Consolation’s breed, hoof boots, or tack. Sometimes, they just comment on the pretty day, the pretty horse, and (without saying so outright) the pretty nice feeling that most people make the world a better place.

Just last week, a guy pulled his truck over to ask if he could introduce his half-grown Weimaraner to Consolation in the hope that the pup would be less inclined to chase horses in the future.

A couple miles up the road, a faded sedan stopped in the oncoming lane. The window rolled down to reveal the gentleman with the Walkaloosas, who occasionally drops by my farm astride his favorite mare. His face was unusually ashen, his eyes hollow. I asked how he was, and he said not well. We talked horses and weather. And then he said he’d lost one of his grandsons the day before. The boy was three months old. Found dead in his crib, of unknown cause. A foal was due at his place any day; I should drop by. I said I would.

Then there is the woman who rents the old house at the S-bend. Her driveway is full of old cars from a lot owned by her husband, who recently passed. She has a new mare, a gentle, senior Paint found on Craigslist for $250.   Perhaps we’ll ride the irrigation road some evening, and she will tell her story.

Two of my favorites have names I don’t know. One is the mail carrier, always cheerful in her white Jeep with the orange light on top. Sometimes I wonder how much she knows about me, from my mail, and seems to like me anyway.

And, there is the migrant worker with the battered, two-tone pickup he drives among ditches, fields, and barns. We pass each other often, sometimes several times a day. My clothes and activities change — from breeches for riding to jeans for training to shorts for sprinting — and our frequent, speechless encounters make us laugh.

There is the husband and wife team that drives the school bus, the cattle rancher whose stock sometimes turn up on my land, the gardener whose handiwork I always slow to admire. There are the cyclists who call out to let me know they’re passing, men who cut the motors on their chain saws though Consolation isn’t spooky, the reining competitor whose trailer I once borrowed for a veterinary emergency. Kids who wave, kids too shy. Dog-walkers. Seasonal workers grinning under broad-brimmed hats. A loose collection of folks who know almost nothing, yet almost everything, about each other.

​People sometimes ask if I get bored of riding by myself.  Not often, I say, and I’m sincere.  But the truth is, I don’t really ride alone.
[Originally published in The Barb Wire, March 2011]
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Grounded

3/18/2020

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​We are grounded.
 
To varying degrees around the world, we are all being asked to stay home. No concerts, no weddings, no casual afternoons trying on shoes at the strip mall. There is much talk of these measures being too little, too late – or perhaps too much, too soon. We don’t know how bad it will be or how long it will last. ​
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We equestrians, especially the introverts among us, are filling social media with memes: Our sport was made for social distancing. We’ve practiced our whole lives for this. Indeed, we are among the lucky ones whose passions aren’t immediately stifled by the pandemic. This situation would be even harder if we were, say, avid sport climbers or Irish dancers.
 
But our events are being cancelled, too. Rides are dropping off the calendar as managers make fraught decisions for the good of the whole, or have their hands forced by governmental edicts. Some of us have horses fit to race. Others, like myself, are holding onto the dissolving hope of finally having a good year. All of us are, quite literally, grounded.
 
Of course, most of us can still mount up and hit the trail. But how is your mental game?
 
Distance riders tend to be a Type A, goal-driven bunch. We grow despondent when our targets are taken away. Without an event to shoot for, our motivation wanes. Conditioning loses its urgency. Maybe we won’t go ride today.
 
My own tendencies run in the all-or-nothing vein. I’m the sort to choose my path carefully, then jump in with both feet. So here I am: up in the air, looking down at the evaporating pool where I had expected to land.
 
It’s the uncertainty that hurts. Will we have a ride season, or won’t we? Will the medical system get overwhelmed – and if it does, should we refrain from riding, given the high-risk nature of our sport? How will the economic impact resound, and for how long? Will we come out of this with the jobs and homes and hay and lifestyles to which we’ve grown accustomed?
 
We simply don’t know. Maybe the containment and mitigation measures being taken will succeed, and the economy will right itself posthaste. Maybe not. Data models can speculate, laypeople can debate, but in the end, only time will tell.
 
It’s like looking out the window and watching your horse cross the paddock, still favoring that tendon he injured last fall. Will he recover fully, or is his endurance career a bust? We don’t know, so we wait, and the ball of anxiety in our stomach burns.
 
Life takes us there sometimes. To the place where there are no answers, no matter how badly we want them. A cancer diagnosis. A career disruption. A pandemic.
 
It’s something I’ve thought a lot about in recent months, this challenge of finding peace in the midst of uncertainty. I think there’s much to be said for the meditative practice of simply acknowledging, without judgement, what is. What is in the world. What is in our minds. And then (this is key), letting go of wishing things were different.
 
You can get redneck with this concept: Wish in one hand, shit in the other, and see which fills up fastest.
 
Or, you can put it as Buddha did: You can only lose what you cling to.
 
Either way, the idea is to get comfortable with being uncomfortable. To be okay with not being okay. To learn to rest in the wait.
 
That is a worthy goal, my friends. Something we can work on while we condition for rides that may or may not happen. A frame in which to collect the power of our restlessness.
 
So let go. Go ride.
 
Be grounded.
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Bittersweet

3/12/2020

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My first job was at a small, shabby horse farm in the valley below my childhood home. Its driveway peeled off from the corner of a gravel road lined with triple-strand hotwire paddocks, all nibbled bare and dotted with broodmares. The barn was creaky and drafty, with packed dirt aisles and a cloth-draped radio tuned to the country station. It smelled of shavings and Coppertox, of wool coolers and, when the wind blew west, the manure pile out back.

I remember the horses, each dished face with black globes for eyes. Each name and star and sock and personality, even the patterns they left in the stalls I cleaned day over day for a couple years between the ages of twelve and fourteen. I can still sing along about you and me goin’ fishin’ in the dark. I remember the mare that colicked and made me put my foot down with my mom for the first time, because I really could not leave her to go to my piano lesson, $60 paid in advance or not.
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Most of all, I remember the farm’s owner. She was short and craggy, with cropped hair dyed black and heavy makeup that sharpened her narrow eyes nearly as much as the suspicion that always lay behind them. I rarely saw her without bloodred lips. The lips almost never smiled.

Her name was not Mae, but let’s pretend.

Mae had a jovial husband, round in the belly and sad behind his grin. I saw him only occasionally, but he was always kind to me. I marveled to see him with Mae, because the pair of them were so different. He gentle and she harsh, he easygoing and she tense. Terse. Poised like a wire stretched too tight, clinging white-knuckled to her tough persona. I wondered, even then, then if it was all she had.

She loved her horses in the way hurting people do. In the way that says: you alone will not betray me. You are not my daughter who grew up and moved away and never calls. You are not the old husbands who cheated, the farmhouse falling down around my ears, the abusive parents, the unfair manager who cost me a career, the drunk driver who jabbed this endless pain into my spine.

I am guessing. Mae never told me her story. Not in words. But I worked for her long enough, well enough, that she sometimes let her armor slip aside. Beneath cowered a woman who wore Paloma Picasso and gave me a tiny bottle for Christmas. Who sold me a colt for less than he was worth, taught me to build his hindquarters and stand him up, paid for an overnight trip to Washington where he won Reserve Champion at the big Arabian show.

She gave me tea in her cluttered living room on rainy days, rasped in her smoker’s voice over the soap operas that were the anthem of her afternoons. She said little of substance, but the things she did not say told me her rocky exterior was only a dam of anger holding back a lifetime of tears.

I think of her in the hard times. How quick she was to wrath, how limited her capacity for joy. Her path, whatever came before, had left her all but devoid of any ability to trust. I think that’s why she liked me, and perhaps her husband, too. Our loyalty was simple. Consistent. It surprised her. It was the only thing that reminded her to smile.

The thing about hard times is that they end. Worst case scenario, they end because we’ve died. Best case, and most common, either we or events around us shift and the trail widens and we carry on. This is when we make our decisions:

What will we carry with us? The pain, or the healing? The betrayal, or the wisdom? The longing, or the truth? Will we come away with greater confidence than before, and with gratitude, because we have learned how strong we are?  Or will we be cut off, shut down, stolen away?

I saw Mae cry once. Several years after I stopped working for her, I dropped by her place to deliver a framed pencil drawing I’d done of the stallion Ben Bask. It was one of my better pieces. I have no idea why I wanted to give it to her, except that I thought she deserved to be remembered. To be thanked for teaching me ~ without knowing, through bad example ~ how I do not want to be.

She is probably dead now. Resentment like hers destroys body and soul before their time. But I am not afraid to hope (because that I what I do) that before the end she found another way, and didn’t let the winter take her after all.

[Originally published in The Barb Wire, March 2013]
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5 Top Books for Endurance Riders

2/19/2020

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After I learned that endurance riding was a thing, it took four years for me to actually get started. I spent the time reading everything I could get my hands on. That was back before the internet had much to say about distance riding, which meant I was ordering actual, paper books. I lost them all in a house fire in 2018. These are the first five that I replaced:
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PictureToo many rides together? America's Long Distance Challenge author Karen Bumgarner (left) and me at Owyhee Canyonlands in 2011.

​1. Go the Distance: The Complete Resource for Endurance Horses by Nancy S. Loving, DVM 

This book was my bible as I got started in the sport, and I still re-read it periodically. Written by a veterinarian and experienced endurance rider, it covers all the basics: horse selection, conditioning, nutrition, metabolic health, cooling strategies, hoof care, common mistakes to avoid, and more. Though originally published in 1997, it is extremely well written and the content holds up (even if the riders' clothing in some of the photos doesn't).

2. America's Long Distance Challenge II: New Century, New Trails, and More Miles by Karen Bumgarner

This is another comprehensive book about preparing for, and competing in, endurance distance rides. The author's endurance career began before AERC's current record book, which starts in 1985, and is closing in on 30,000 miles. I am eternally grateful to have had her as my mentor and can certainly vouch for her expertise. But don't take my word for it. As of this writing, her AERC record shows 368 endurance rides (including 44 hundred-milers) with only 12 pulls. Astounding.

​3. EMERGENCY! The Active Horseman's Book of Emergency Care by Karen Hayes, DVM

This unusual book is designed to guide you through helping your horse when no vet is available. The author provides brisk, precise instructions for how to respond to a colic, founder, laceration, heat exhaustion, choke, eye injuries, sudden lameness, and more while you work on locating a professional. I keep it in my truck for reference when I'm far from veterinary help. Sadly,  EMERGENCY is hard to find new, but you can still pick up a used copy for a song.

4. All Horse Systems Go: The Horse Owner's Full-Color Veterinary Care and Conditioning Resource for Modern Performance, Sport and Pleasure Horses by Nancy S. Loving, DVM

Note the author on this one. Yep, she's the same endurance-riding veterinarian who wrote Go the Distance. This book focuses on a wide spectrum of veterinary information, presented for the lay person, with an eye to the kinds of issues that matter most to distance competitors. The electronic copy is affordable, but I'd encourage you to track down a hard copy if you can. After the fire, I managed to get one on eBay for about $60. It's worth it for photos and easy reference.

5. The Horse's Mind by Lucy Rees

This book offers a fabulous treatment of equine psychology. The author covers everything from how the horse's sense organs function to why our equine partners behave as they do. My favorite section, "Horses and People," begins with a discussion of how horses perceive training. It's dense reading, but highly applicable to the ways we interact with our horses every day.


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Learning to Walk

2/17/2020

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I didn't go to any rides last year. I couldn't. I am going to tell you why.

My horse wasn't fit, because I wasn't fit to ride. There wasn't anything wrong with me, exactly, but everything was wrong around me. ​
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After nearly 15 years of my career (the kind that earns a living, not my endurance career), I found myself the target of a campaign to make me go away. It was about politics. It was about money. It was about a special interest group that didn't want me doing the job I was hired to do. 

Ugly doesn't cover it. Defamation ran rampant, culminating in accusations ranging from incompetence to illegal activity. Powerful people believed the story without checking the facts. 

I had my friends, of course. People who knew the truth. But there's no stopping a runaway train. 

It was't that I didn't ride. I did. I rode for hours. But my mare and I didn't condition. We walked.

Sometimes, I listened to music or a podcast. But mostly I just rode, shell-shocked, listening to the wind and feeling the sun and staring at a world that would never look the same.

A few years ago, I had a big, strong, fit horse. We were getting top-tens and BCs and completing hundreds. We had our eyes on Big Horn, then Tevis. Walking was not in our vocabulary. When forced by footing or slope to cool our heels, we did so with reluctance, gritting our teeth until we could fly again.

But last summer, I lacked the energy to trot, let alone compete. Slowly, mile by mile, month by month, I learned to let go of what should be and accept what is.

People don't always behave ethically. The truth doesn't always win. This ain't the movies, darlin', and sometimes the bad guys get their way.

Sometimes, walking is enough.

At Christmastime, I walked away. From the job, the lies, the money, the strain. I spent January in Death Valley, walking some more. Through slot canyons. Across salt flats and painted hills. Through the stunning debris left by waters that used to roar and now have gone.

Then I came home. And saddled my horse.

We trotted today, but it's early season and she hasn't done a 50 since late 2017. So we also walked. Down the hills, through the sand, up the steepest climbs. The wind sang. The sun embraced. And walking felt every bit as right as speed.

There's a saying that sticks in my head, repeating itself on a loop I need to hear: Light in the leg, soft in the hands; ride the horse and not your plans.

It's not just about horses, is it?

​It's about life.
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    Welcome

    Thanks for dropping by! I'm an endurance rider in the northwest region of the United States. I believe that how I eat and move impacts not only how I ride, but how I think and feel. This blog is about the practice of being my best self for my horse. I hope you'll come along for the ride.  ~ Tamara

    For more of my story, come visit the About page.

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    Me and Jammer our way to 100 miles at Oregon 100. Photo by Darlene Merlich

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