Thanks in part to fuel prices, my summer plans have adapted to focus on training, rather than competing. Ledger is well-positioned to continue physical conditioning while broadening his training, and Bellalunaa is just blossoming from blank-slate status.

I have time for a solid session with one horse nearly every day. Sometimes, I can fit in a second lesson with the other horse, even if it's just a quick one focused on a single exercise. Alternating between horses is working pretty well for everyone.

Making it happen, of course, involves flexibility. I'm presently exploring:

• Training at dinner time (which translates to planning ahead for meal prep.)
• Training when I don't feel like it (because it's like working out: the hardest part is getting started.)
• Training myself to accept that some days will be missed (and that's okay, as long as I get right back into the routine.)

I'm also training with a more deliberate strategy than I've used previously. I'm working through the Downunder Horsemanship Method. I'm watching the videos and applying the exercises, in order, as best I can without complete facilities. (What I'd give for an arena, some days!)

I know Clinton Anderson isn't for everyone. He isn't even for me, a lot of the time. I like his earlier work, such as one finds in the classic training series. His more recent "ego-tude," as I call it, rubs me the wrong way -- but that doesn't make his Method invalid.
 
I do think there’s risk associated with applying a canned method to every horse. Rote application of prescribed exercises regardless of the individual will work...sometimes. ​​Other times, it'll just piss the horse off.

Clinton acknowledges that "feel" is important, and I think he means more than just the appropriate timing of a release. I'm pretty sure he means that each horse should be approached thoughtfully, by a trainer as willing to learn as she is to teach. It seems to me that the exercises can (and should) be applied somewhat differently depending on each horse's physical, mental, and emotional status both overall and during a particular session.

Anyway, I'm pleased to be learning the Method properly after having been exposed to it in bits and pieces for years. Ledger is the second horse who has come to me after being started in this way, and I must say I like the solid foundation and clear "buttons" it puts on a horse. It's a good fit for me right now.

For those of you who are familiar with the Method and interested, here's where we are:

Bellalunaa is a little more than halfway through Intermediate on groundwork. She's almost done with Fundamentals under saddle. Her strong points are retention (seriously, she has the most amazing retention!) and softness. We're still working on a tendency to crowd into me when sending or circle driving outside the round corral, as well as picking up her hind feet.

I don't have an arena (or any land flat enough to create one), so we do all our work either in the round corral or on the trail. Around home, "trail" means mostly rural roads and canal banks. It's not always ideal, but if we let that stop us, we'd never progress at all.

It's gratifying to watch both horses improve day over day, and I have no doubt that all this work will pay off when we get back on the endurance trail!

Well. This is becoming a strange year, isn't it?

With inflation and uncertainty running high, a lot of us are re-thinking our summer plans. Social media is full of lamentations about scaled-back endurance ride entries -- and even event cancellations -- in the face of maxed-out feed and fuel budgets.

I'm fortunate not to be badly affected so far, though we have put our house-building plans on hold. Even so, I've decided to pass on crossing state lines to attend rides this year. Coggins, health certificate, and 600 miles worth of diesel just seems like too much when my horse is only ready for one day of competition.

Between that and scheduling conflicts, it looks like Ledger and I won't make it to another endurance ride until September. Maybe I can have him for for two 50-milers. Then again, preparing for that effort will involve a lot of trailering to the hilly trails on weekends. $25 in fuel per conditioning ride sounds ridiculous!

So, I've been thinking. How can I make this into a great year with the horses despite little opportunity to compete? My answer is both obvious and enticing: This is a year for training.

It couldn't have come at a better time. Ledger came to me with a fantastic start but a lot of brio and intelligence in need of direction. Also, I picked up a six-year-old, un-started mare. Why not spend this summer exploring what magic can happen in their minds?​

How about you? How is your summer agenda adapting to reality? 

Well, hello! I have not dropped dead. I have not even dropped the ball. I've just been too busy doing All the Things to write about them.

I still feel like I'm too busy, truth be told, but I have a new multi-tasking plan that I think will help. So. How about a quick update in today's post, and I'll try to pop in more often after that.

After a brief exhibition of airs-above-the-ground at the start, Ledger and I took off with my friend Karen and her appaloosa Rio. Rio made an excellent roadblock for the first 20 miles or so, which helped Ledger chill out. He wasn't bad, though -- all that work we've been doing on maintaining my requested pace on a loose rein definitely paid off. 

Sadly, he was slightly off on his right rear at the finish, so we didn't get our completion. We did, however, get all the miles and training we came for...everything but the T-shirt. I'm super proud of how much he's matured since our adventure at Old Selam last fall. His minor lameness evaporated within a few days, and I'm really looking forward to his next 50 -- probably at Autumn Sun in a couple months. 

The upshot is that I'm not feeling quite as ready as I'd like to be for the rapidly-approaching race. As of two days ago, I hadn't run more than 7-8 miles at a stretch since March, when I ran 10 miles on the Greenbelt in the rain. 

Cue yesterday's long run. I put in 10 miles on trails similar to the race course. My focus was on what I'd call "long, slow distance" in endurance riding parlance. Very little anaerobic, which meant hiking up the steeper hills rather than running them, just getting in the miles without over stressing my systems and structures.

I managed the workout without trouble and feel great so far today, which makes me feel a lot better about the upcoming race. I'm not going to break any land speed records, but I'm confident I can finish.

My beautiful Bellalunaa is doing so well! She went on her first couple trail rides this week and proved remarkably level-headed in the face of duck fly-ups and traveling in new places without a buddy horse. This represents a massive leap forward from the defensive behavior we had to work through on our way to this point. More on that later. It has been an interesting and heartwarming journey.

My fitness priority is to get ready for that half-marathon! Strength training will take a backseat for the next few weeks while I commit my limited time to training (but not overtraining) for the race.

After that, my plan is to maintain a solid 10K-capable base while shifting my priority back to strength training. I'm planning to work thorough the MAPS Anabolic program for starters, then MAPS Aesthetic. All this while continuing to include mobility work, of course. It helps. A lot.

In the horse department, I am really looking forward to spending more time with Bellalunaa. We'll continue to get out on trails, which she seems to enjoy, while also working our way through Clinton Anderson's "Fundamentals" riding exercises. Some of them (like the Cruising Lesson and Diagonals) are tricky to implement without an arena, but most can be accomplished either in the round corral or on the trail. It's hard to make time to watch the videos, but worth it -- and I reckon even if I only introduce one or two new exercises per week, we'll still be well ahead of where we'd be if I just trail rode and called it good.

Ledger, meanwhile, has one more week of rest on his calendar before we go back to conditioning. We have plenty of time before Autumn Sun to continue his CA "Intermediate" training exercises, in addition to conditioning. 

Am I really on the cusp of having two endurance horses again?! It feels like it...knock all the wood... !

Oh, and meanwhile, the garden is growing strong.​

Early morning. Dark outside. Treadmill whirring. I'm halfway through my warmup when *ZING!* Pain stabs my forefoot. It's familiar. Dreaded. My old demon, Metatarsalgia.

This isn't a running injury, per say. In my case, it's a chronic condition caused by an unfortunate genetic cocktail of bunions, arch construction, and long toes. (Seriously? Long toes?) Most of the time, I keep it under control with custom orthotics, stiff-soled shoes, and an anti-inflammatory diet. But occasionally, it flares.

We all have something, don't we? Whether it's periodic acute injuries or aggravated chronic ones, there will also be times when pain gets in the way of our goals. As I sit here with my foot wrapped in a frozen clay pack, I realize that age and experience have improved on my skills when it comes to maintaining fitness while managing injury.

Here's what I've learned:

Kenny Rogers was right. Sometimes, it's better to give up than to push through.

When my metatarsalgia attacked mid-run, I seriously considered finishing my planned workout anyway. It was only a recovery run! Just 4.5 miles of undulating hills! Maybe if I stretched my forefoot a little? Nope. Ran with my toes curled? Nope. Ignored the pain? Sure.

Right on cue, my online trainer started saying things I already knew. Ignoring our bodies' whispers will, eventually, force them to shout. What could have been a minor injury requiring a few days off may blow up into a serious problem that decimates race plans and wipes out months of gains. He was right, of course.

Sadly and brewing with frustration, I did the hardest thing. I stepped off the treadmill.

If you've ever been an athlete on a roll, you know it is terribly difficult to give up on a workout. You feel like you're violating your own commitment. Cheating. Wimping out. But think about it: Isn't it better to sacrifice a few miles today in order to avoid a month of missed runs? To skip those final few bench presses rather than taking several weeks off to nurse a nagging shoulder?

When injury strikes, base your decisions not on the workout in progress, but on the longer term. You'll achieve higher training volume overall by backing off early and recovering quickly than you will by pushing through. Injury will always call your bluff.

We left my tale of woe with me stepping off the treadmill mid-run. I was worried. I was irritated. And, I was prepared to shift gears. Instead of heading for the shower, I limped across the gym and switched my running shoes for cycling flats.

When we're hurt, it's really easy to bask in our misery. I'm going to lose so much fitness. I'll never be ready for my race. This sucks. What if, instead, we got creative?

It's perfectly possible to train around most injuries. Get specific about what you can't do (in my case, push off my left forefoot) and find challenges that don't involve that movement. If you can't run, maybe you can walk or cycle or swim. If you've tweaked your elbow, you can probably still squat and lunge. Sprained ankle telling you standing balances are out of the question? Skip the vinyasa yoga and do hatha instead.

You might even make some gains while you recover. For example, cycling has long been hailed as a beneficial cross-training modality for runners. (Now I have time to do more of it!) Even if you don't gain, you'll minimize loss. Research demonstrates that training your uninjured bits helps preserve muscle even in immobilized limbs.

On a related note, sticking to your usual workout schedule ~ even if you're changing up the activities ~ has benefits of its own. 

Have you ever noticed that, despite initial resistance to taking a break due to injury, our natural tendencies toward laziness still kick in? "I can't run right now" has a way of morphing into "I'm going to binge Netflix and eat all the Cheetos." Don't do it!

You've worked hard to establish habits and routines, so stick to them. I hopped on the bike again this morning at my usual running time and pounded out a HIIT workout. After lunch, my strength workout is still on the docket, though I'll be working around a hamstring that I pushed a little too hard on Wednesday.

Even if your injury (or illness) really is severe enough that you can't do an alternative workout, still set aside your usual gym time to focus on your health. Use the time to stretch or read up on current research about your chosen sport. Alternatively, engage in a contemplative practice. Research has demonstrated real mental and physical benefits from mindfulness activities such as meditation and prayer, regardless of whether they are secular or religious in flavor.

Keeping your usual schedule will help you remain focused on getting back in the game instead of letting the sofa steal your success.

Speaking of focus, there's a big difference between resting and recovering. Sure, rest is usually an important part of recovery, but there's so much more you can do than sit back and wait for your cells to repair. Depending on the nature of your injury, taking an active role in your recovery may even make the difference between a complete fix and chronic problems.

Don't be afraid to enlist a professional. The right practitioner (whether in sports medicine, chiropractic, soft tissue therapy, functional medicine, or whatever) is one who understands your goals and has the knowledge to help you return to full function. If you have that person's number in your phone, consider dialing it.

Of course, there are a lot of common sense steps you can take on your own. Get out your ice packs, foam rollers, and therapy balls. Soak in an epsom salt bath. Modify supportive devices, if applicable. (For me, that meant adding temporary forefoot support to my usual orthotic, per my podiatrist's direction). Tend to localized and systemic inflammation using compression, more ice, extra sleep and diet.

Oh yes, diet.

It can be especially tempting to treat ourselves to junk food when we're injured. Self-medicating with food is common, including among athletes facing the depressive tendencies that accompany setbacks. The problem, of course, is that these "medicating" foods are usually pro-inflammatory choices like pizza, mac & cheese, or cookies.

Instead, try to stick to food that really does contribute to healing. You choose quality fuel to support your training, right? Wouldn't your damaged body appreciate quality building blocks even more?

Personally, I've upped my veggie and fish intake while staying away from inflammatory foods like grains and sugar. At the very least, it helps me mentally to continue treating myself like an athlete rather than a slug. 

It all boils down to positivity, right? The mental game is at least half the battle, and all the strategies listed above contribute to it.

Personally, I find that curiosity and positivity go hand in hand. Recovery is an opportunity to explore new activities, read some research, and get creative. You really can maintain your athletic mindset throughout your recovery and out the other side. 

Oh, horse people: Don't miss the crossover application to our furry friends! Having an injured horse can be just as frustrating to having an injury of your own...and it can also offer just as much opportunity.

If your horse is laid up, look for ways to spin his down time to your advantage. Work on a low-activity training issue, like accepting the bit, touching ears, or picking up feet. Learn some physical-therapy "tricks" like carrot stretches. Bond over extra grooming and hand-grazing in the sun. Get in some extra steps on a slow handwalks.

Whatever you do, don't let an injury lay waste to your time or ambition. Recalculate your route and keep going!

Oops! Time got away from me. I neglected to post my Week 5 wrap, so I'll drop it in below with Week 6.

I may not have been writing about it, but I've certainly been doing the work. Here's what's up:

...the one about running a 10k at a 9.5 minute mile pace, that is. 

Why do I think it's too low? Because I finished this week's long run of 6.89 miles at a 9:47 pace. And it's only mid-February. 

Don't hold me to this just yet, but I'm thinking of adding a half-marathon completion to my goals list. I have two, main hesitations: Can my feet handle it? and Do I have enough time? Time in the days, that is, for enough training miles. I'm not sure. But I'm pondering.

​Since I'm on the subject, here's my Week 6 wrap:

It's hard to see without paying careful attention, but I took this week a little on the easy side. For one thing, I had the first-day-of-period blahs on Friday, so I gave myself a pass on the strength workout. I also did more hatha yoga and less of my usual vinyasa. I felt like I needed it to facilitate recovery from my Week 5 long run. See below:​

​8.66 miles! Okay, yeah, I know. It's not much in the broader running world, but it's farther than I have run in...well, geez...probably since I last training for a half-marathon in my early 20's. So I'm pretty happy about that!

Since about October 2021, I've been using the Ketogains Novice 5x5 Strength Training Program. It was a perfect way to recommit to strength training after a few years of inconsistency. 5x5 programming is an old friend (it's what I started with some 15 years ago), and the minimal time commitment of about 35 minutes, 3 days per week, was attractive.

I definitely made gains. I've put on considerable muscle mass and strength, and only had one setback when my old SI tweak flared up. Adding regular mobility work at the beginning of the year has kept me feeling fantastic.

But, now I'm bored. Being bored of my programming makes me reluctant to train even though I know it's one of the most important things I can do for long-term health. So...time to mix things up!

I'm looking into some MAPS programming from Mind Pump. I've followed these guys for years and concluded that, once you look and listen past their "bruh" exterior, they're actually extremely knowledgable, experienced, and service-minded. They also happen to be having a Valentines Day sale -- 50% off all programs -- that I just learned about by signing up for their emails. Cool. Happy hearts day to me!

If anyone is wondering what happened to my thoughts on being an athletic rider, I haven't forgotten about the series. Writing anything useful takes a surprising amount of time, but I'm working on it. I think it's valuable stuff. Stay tuned. 

If you haven't followed The Sweaty Equestrian on Facebook or subscribed by email (use the little form in the right-hand sidebar), today is the day! 

And there we have it! Month 1 of 2022 is in the books. 

I love this time of year because the weather, bad as it is for working with horses, gives me plenty of time to focus on my own fitness. Sticking to my 2022 Theme & Goals has been positively easy on the gym end. I've been 100% compliant with my plan -- including the hardest part for me, which is actually doing the mobility work.

My plan to include frequent, small doses of mobility exercises actually turned into a habit. I've stuck to those pre-run mobility flows, post-run foam rolls, and pre-life muscle activation routines. (There was one day I had to race to a work meeting right after my run, but I went back to the gym to foam roll right afterwards.) I think the key is keeping the mobility sessions short, short, short!

And guess what? My grouchy knee is hardly making a squeak. My lower back is pain-free. My shoulder is bearing up to increasing loads on the bar. And that makes me happy. 

Here are the stats:

Want to hear something interesting? Since Mr. Sweaty and I gave up alcohol (as a daily thing, not completely and forever) after a family member's pancreatitis attack led to a night in the hospital, we have noticed the following:

• Lower resting heart rate. Mine has dropped from the low-to-mid 50s into the mid-40s. My average over the past week was 45. Cooooool.

 

• Higher heart rate variability. HRV is the amount of variation in the time between heart beats, and higher is better because it means the body is making micro-adjustments based on its needs from moment to moment. I use a Oura ring to track mine overnight.

 

• Lower sleeping temperature. We're both sleeping much cooler and more deeply. No more waking up to throw the covers off. 

No developments on the new property or horse fronts to report. Both remain on hold courtesy of snow and mud. I'm dying to get out there and work with the horses, but I know they are going to need consistency and moving-of-feet (even more than usual, that is) for the first couple weeks to get them back in the groove. I'd rather wait than risk injury on poor footing. Soon, though. Soon.

Well, this has been an interesting week. Mr. Sweaty and I spent Wednesday night in the ER with a family member. Everything turned out okay, but let's just say we all got a wake-up call on the hazards of long-term alcohol consumption. Everyone knows about the liver, but I'm here to tell you that your pancreas has an opinion as well. Not a good one.

In fact, Mr. Sweaty and I have decided to embark on an experiment in nixing the booze. We both tend to nerd out on health metrics and such, so it'll be interesting to watch the impact on everything from sleep to skin to body composition. Stay tuned.

The other thing about spending a night in the ER is that you don't get any sleep. Plus, I managed to aggravate a spot in my back that tends to go into spasm. All that gave me a chance to explore how I could adjust my workout plan to accomodate reality.  (Look at me learning to accept setbacks in my old age! Instead of pushing through no matter what, I actually honored my need for recovery. Yay, me.)

I'm a fan of intentional recovery, as opposed to just rest. There's a big difference between spending an easy day foam rolling, walking, and taking an Epsom soak versus lounging on the sofa with a bag of Cheetos.

I took a cue from this oldie-but-goodie All Banged Up post by Whole 9 and focused on anti-inflammatory nutrition, bodywork, and gentle movement. I did more yoga and less strength training than usual. My running mileage actually came in about the same; I just bumped the days around a bit. And (not reflected in my tracker), I also walked a lot.

In other news, we met with the excavator at our new property. Despite a foot of snow, he was able to give us the good news that our ideas for the house and barn area will play nicely with the land itself. Hooray!

We're currently waiting on the building designer to bring back draft house plans. In the meantime, I need to sit down with a map of the acreage and plan for fences. I'm thinking of creating three pastures of roughly 10-12 acres each. (File that project under Reasons to be Fit!)

Speaking of being fit, I finally managed to get Ledger out for a walk-trot in hand. This was dual-purpose: I need to get my body ready for an off-treadmill 10K in late March, and Ledger needs to ease (mentally and physically) back into work. We're limited to the roadside for now because everything else is made of ice and mud, but he sure seemed to enjoy the diversion. That makes two of us!

It was 1980s human potentialist Marilyn Ferguson who said, "Fear is a question: What are you afraid of and why? Our fears are a treasure house of self-knowledge if we explore them"

​I don't think the real horseman exists who hasn't been afraid at one time or another.  Author Mary Twelveponies breaks the fear of horses into three, common categories:
​

• Fear born of inexperience,
• Fear resulting from trauma, and
• Fear based in respect.

I've felt all three at various times, usually more than once and sometimes for extended periods.

Being an athletic rider means that I eat well, I sleep lots, and I cross-train hard. Hard enough to build my body, my character, my feel. Hard enough to honor the effort with which my horse honors me.

​I run for my horse. I lift for my horse. I stretch and fuel and recover so that I can be there for him ~ really be there ~ in the dark hour on the mountain when it's just the two of us surging over unseen trail, my hands in his mane and his body in my mind, melting together into a single, sweat-soaked creature that is worthy of being called Us.

What kind of rider are you?

There's no wrong answer, as long as you're fair and inquisitive and kind.

If you happen to be the type who wants to be an athletic rider (or even if you're just athletic-curious), the upcoming series of posts on Building a Better Rider is for you. Over several weeks, we'll explore how endurance riding benefits from running, strength training, yoga, and nutrition. (In case you're wondering, it has almost nothing to do with weight loss.) 

You can follow The Sweaty Equestrian on Facebook, or use the little form in the right-hand sidebar to subscribe and never miss a post.

Well, boys and girls, here we are. Two weeks of 2022 are already in the books. How is your year going?

I feel like I've been super focused on a handful of different things. As usual this time of year (when it's too slick and muddy outside to do much with the horses), fitness gets a lot of attention. Here are my stats:

I didn't muster the attention to subtract out my warmups and cooldowns from my runs, so my paces are still skewed to the slow side. Maybe I should put a notepad on the treadmill to help me remember. My weekly mileage already nudged above 20, but I'm feeling great so I guess that's okay!

I need to go buy some trail running shoes. My plan is to slowly add mileage in the great outdoors to prepare for that trail 10K in March. The treadmill is great, but I know it's just not the same! I'll start with paved roads due to the weather and move to trails ASAP.

Speaking of ground: Exciting News!

Mr. Sweaty and I closed last month on 40 acres of land. It's an hour's drive northeast of our current farm, nearly adjacent to thousands of acres of public land. My little distance-riding heart is about to explode! We met with the builder last week to start on on designs.

​Here's a sneak preview: 

We're headed out there today to start figuring out where horse facilities and fence lines might go. Lots to do, gotta go!

Earlier this afternoon, Stacy Westfall offered a webinar that resonated with my own preoccupation of the month: Setting Goals and Overcoming Obstacles. I glean nuggets from Stacy every time I hear her talk, so I jumped at the chance to attend. Here are my notes:

Stacy started out with the obvious question and answer: Why set a goal? Because, as Zig Ziglar famously said, "If you aim at nothing, you will hit it every time."

​It still rings true, doesn't it? If we don't even try to get what we want, we are essentially choosing to live without it.

Then why do people stop trying?

Stacy observed that the most common reason people stop trying is failure ~ either fear of future failure or the pain of past failure, or both. Sometimes, this fear is so crippling that people give up. 

Sometimes, it helps just to understand what is happening at a physiological level. If nothing else, we might give ourselves a little grace and be in a better frame of mind to try again. We can also anticipate when diversions are imminent and strategize to stay on track.

Stacy threw out a couple questions to help listeners define their dreams:

1. What would you attempt if you knew you couldn't fail?
2. What would you be willing to fail at every day if you knew you'd eventually win?

Pick your favorite! (I gravitate toward #1.)

Stacy observed that they are really the same question. Are they? I only partially agree. To me, #1 is more freeing on the dreaming front, while #2 offers a dose of reality that somehow makes the dream itself seem more courageous.

Prior to the webinar, Stacy provided a workbook to help listeners plan for overcoming the obstacles that are an inevitable part of goal-seeking. (I believe the workbook is still available for free on her website.)

Each failure, then, leads us to an opportunity. We may need to gain knowledge or build skills, or simply pay more attention to practical ways of planning ahead. "Understanding and accepting failure as part of the journey," Stacy said, "frees up my mind to be present."

And being present ~ not hung up on the past ~ is key to starting again.

I think I'm ready to solidify my goals for 2022. Getting to this point has involved much daydreaming, scribbling, cringing, and parsing of my whats and whys.

• Increase my recovery pace to a 10-minute mile (6 mph). It's currently 11:30 / 5.2 mph. I'm defining my "recovery pace" that at which lets me drop from 90%+ of my max heart rate to 75% within a minute at 0% incline.  

• Increase my endurance pace to a 9-minute mile (6.6 mph). It's currently 10:00 / 6 mph. I'm defining my endurance pace as one I can maintain for 30 minutes at 0% incline while my heart rate stays below 80% of max.

 

• Run a 10K at an average 9.5-minute mile pace (6.3 mph). That's faster than my current 5K pace (I averaged a 10 minute mile on one this week) and about half a mile longer than I've run in years.

 

• Perform at least 3, full-body strength workouts per week on average. This is an existing habit established in November 2021 after a summer of great inconsistency following a few years of intermittent inconsistency.

 

• Perform regular mobility work including: pre-run mobility flow, pre-lift muscle activation warmup, and at least 75 minutes of yoga per week. This is a new habit started during the last week of 2021.

Okay, 2022. You're on!

As a bonafide nerd, I consume a lot of content related to horses, fitness, productivity, and nutrition. (Also interior design and true crime, but those are topics for other places.) Here are some of the best bits that have caught my attention lately:

Free Webinar by Stacy Westfall: Setting Goals and Overcoming Obstacles - 1/15/22

Stacy Westfall is a talented horsewoman and educator. I've been using her approach to goal-setting for 2022, so I jumped at the chance to hear her focus more on the subject. The free event is coming up this weekend! You can register and download a free workbook at Stacy's website.

Free Webinar by Old Dominion: When Shit Goes Wrong at a Ride - 1/18/22

The Old Dominion Endurance Ride folks are hosting a free webinar on "how to handle when shit goes wrong and bad things happen." Why hasn't had that kind of day? Mark your calendar for 7:00 - 9:00 pm EST. For the Zoom link, e-mail Sonja Knecht-Hoshi at odwebinar@gmail.com and she'll send it your way as the webinar date gets closer.

Strongest Year Yet: A Free 2022 Health & Fitness Launchpad by Mark's Daily Apple

Mark's Daily Apple and I go way back...back to before "paleo" was cool...back when MDA had few enough readers that I actually won some stuff in the early blog contests there. Mark Sisson was one of a handful of folks who got me on fitness and nutrition track that I credit with keeping me healthy and strong for the past 15+ years.

Strongest Year Yet is a primal lifestyle introduction and support structure for women over 40. It may be a bit basic if you've followed that stuff for a while, but it's a great place to start (or re-start) if you're focused on aging well this year. You can join Strongest Year Yet for free at Mark's Daily Apple.

Centaur Biomechanics Blog

Last week, I stumbled across the website for Centaur Biomechanics. Based in the UK, this company is "dedicated to bringing the latest biomechanical analysis and interpretation to horses and riders of all levels with the goal of optimising equine health and performance as well as improving the ridden interaction between the horse and rider." [Quoted from the Centaur Biomechanics website.] Their blog offers many posts on issues that affect the comfort and performance of horse and rider, from perceived vs actual rider symmetry to how hoof shape influences saddle fit. 

​Free Endurance Ride Web Pages for Ride Managers

You may have noticed some changes to The Sweaty Equestrian website. I've done some cost-cutting in support of my decision to not charge ride managers for web pages this year. Instead, I'm offering to build the pages for free and asking managers to pay it forward by giving a half-price ride entry to a junior or new rider.

The idea is to give back to the sport, both by encouraging future participants and supporting ride managers. I'll take on as many as I can manage, first-come, first-served. Feel free to spread the word to the ride managers you know. Click here for details.

Podcast Recommendation: Marathon Training Academy

You don't actually have to be training for a marathon to enjoy this podcast. (I'm not, either.) MTA is a well-produced show offering two episodes per month on topics that are relevant to most runners. A couple of my recent favorites are Interview with Sally McRae: Keep Your Heart Up (posted 12/9/21) and Issues Faced by Slower Runners (posted 11/11/21). Search your favorite podcaster or there MTA website for more.

That's it from me. If you've found something cool lately, feel free to drop a link in the comments!

My first week of 2022 has been a balancing act. In the gym, it was a case of injury vs. ambition. I'm excited about chasing some new running goals, but it's sooooo easy for me to add too much, too soon.

My problem (which is, as Clinton Anderson would say, a good problem to have) is that my systems are fit enough to overstress my structures. And that's exactly what I did during the last week of 2021. I did a hard, fast interval run that gave me an exhilarating aerobic push -- just what I was looking for -- but also woke a familiar pain in my shins.

Compartment syndrome. 

Often confused with shin splints, compartment syndrome causes pain due to expansion of the muscle beyond what its inflexible fascia sheath can accommodate. It initially impacted me on endurance rides. Trotting downhill was especially brutal, and I'd end races with my shins so swollen the skin was shiny. I'd hobble around for weeks afterward, feeling as though my legs had been beaten with a 2x4. 

Foam rolling, custom orthotics, and compressions sleeves all but eliminated the issue...until that interval run. Since then, I rekindled my relationship with my ice pack and The Stick. I also kept running, but I dialed it back a bit.

​Here's my weekly wrap:

Total: Just shy of 18 miles, which safely within the 15-20 mile range that I'd like to maintain most weeks throughout year. I kept myself to one V02 max workout (you're welcome, shins) and added a weekly long run. Well, long-ish. Baby steps.

The average paces look even slower than the really are because my warmups and cooldowns are included. Calculating this way is easy because the treadmill keeps track for me, but it's a bit demoralizing. I'm slow, but I'm not that slow! Maybe I'll actually do my own math next week.

Happily, I stuck to my mobility goals. I ended the week feeling better than I started, shins included, without compromising my workouts overall. I did cut the lower body work out of one strength session due to a tweaky knee, which I'm pretty sure was compensating for its neighboring shin. 

Speaking of systems (respiratory, circulatory, etc.) and structures (bones, ligaments, etc.), my own experience this week serves as a good reminder as I look ahead to spring conditioning for the horses. They, too, build aerobic capacity much faster than their tissues can remodel. It's my job to throttle them back.

​After all, I'm supposed to be the one that knows better.

One more thing: Mr. Sweaty and I both signed up for the Owyhee Off-Road Challenge 10K. It's not until late March, but I'm already excited! The course includes a very long uphill section, which motivates me to do plenty of incline work...starting as soon as I get my shoes laced up.

#4 is, admittedly, more of a time commitment. Yoga makes a massive difference in how well I feel, not to mention how well I ride. 25 minutes is shorter than most of my runs, so it takes my running slot on non-running days and I still come out ahead. (Also, goodness no, I don't have time to drive to a yoga studio! I use the Down Dog app.)

One more thing: I'm making a point of getting to my chiropractor/soft tissue guy at least monthly. Not only is the regular maintenance good for injury prevention, but it helps keep those old twinges (ahem, knee, ahem) under control.

That's it! Habit formation is underway, and I plan to end this year feeling better than when I started. How about you?

2022.

Can you believe it? 

For most of my life, I rejected the notion of New Years resolutions. Surely anyone who was serious about a goal wouldn't wait until January 1, or their birthday, or even Monday! I still feel that way, actually. Nevertheless, my fortieth decade finds me rather more contemplative as winter solstice whispers past and the calendar turns.

In recent weeks, podcasts have been keeping me company while I slog through farm chores in a foot of melting snow. I've been listening to Stacy Westfall, making a second pass through her year-end series on past and future goals.

My brain must work a bit like Stacy's, because her thoughts on the subject usually resonate. I've spent considerable time pondering her list in Episode 159: 5 Steps to Blow Your Own Mind. You should really give it a listen because her delivery is so thoughtful, but here are the bones of it:

​I found this an excellent structure on which to hang my rumination about what I want to accomplish in 2022. My mind went to the usual places: fitness, horses, productivity. And, as Stacy predicted, I got a little tangled up in the "what" and the "why."

Have you ever noticed that your initial assumption about "what" you want to do is actually a manifestation of your "why?" Realizing this may lead to a reframing of your "what." Stacy uses the example of a goal to ride your horse bridleless. Perhaps, in exploring your "why," you discover that what you really want is more effective communication with your horse. You might then adjust your goal to reflect the desire for effective communication instead of bridleless riding.

For me, this iterative way of considering "whats" and "whys" dovetails nicely with Episode 162: Leave Room for the Magic. In this one, Stacy talks about our tendency to either lose sight of our dreams in the mess of nuts and bolts that it takes to get us there, or else never implement the nuts and bolts because we're too busy dreaming.

Hmm.

I'm still parsing out my whats and whys, my outcome goals and process goals, my dreams and my nuts-and-bolts. Only some of my goals (the ones to do with horses) have those Disney-style dreams attached. Others (the ones to do with fitness) are typically in service of being able to chase the horse dreams and other lifestyle benefits. It's interesting to think about.

I'm not just thinking, though. I'm also embarking on the nuts-and-bolts implementation. Ever notice that you can start on a road trip without knowing your exact route? As long as you know your general direction, you can make progress while you research the details.

One step at a time, right? 

Over many years of horse ownership, I’ve searched for a solution that:

• Allows for quick and easy feeding through a panel fence. This rules out hay nets (major hassle) and the PortaGrazer (which is a great slow-feeder product, but expensive and still kind of a pain).

 

• Allows the horses eat at ground level to support normal tooth wear patterns, unlike raised feeders.

 

• Is safe even for busy, curious horses.

 

• Is reasonably priced and robust. I don’t want to spend a fortune, and I certainly don’t want to spend it repeatedly as the horse breaks things.

 

• Actually keeps most of the hay in the feeder rather than on the ground.

 
Having struck out on commercial options, I came up with a way of modifying a bunk feeder from my local farm store to meet the above criteria. I made two of them last spring. Since then, they have been tested by at least six, different equine personalities…and approved by me.
 
I needed one more, so today I took pictures as I pulled it together. Take a look at the final product, then I’ll show you how to make your own.

To make your feeder, you'll need:​
​

• One 43-gallon bunk feeder by High Country Supply. I paid $110 at my local feed store.
• Three, 1/2 inch diameter, 18-inch long PVC male thread sprinkler risers ($8.65 at Amazon)
• Six keychain-style carabiners ($12.99 for a dozen at Amazon)
• Paracord cut into three, 58-inch lengths with ends melted to prevent fraying ($9.85 for 50 feet at Amazon, which is way more than you'll need)
• Two, 2-foot long x 1 inch wide cam straps ($13.99 for 6 at Amazon)
• Drill with 5/16 bit
• Tape measure

This is really easy, I promise. It took me about 30 minutes, including finding the right drill bit and pausing to snap photos.

STEP 1: Drill holes in your bunk feeder. Fun, right? It's easiest if you tip the feeder on its side.

​The red arrows in the photo below show where the holes need to go. Hint: The mid-point between the legs is at the 9.75 inch mark

You'll put three holes on each side of the feeder, just below the lip. I find that this spacing works really well. It's easy for me to slip flakes of hay between the crossbars, but hard for the horse to throw them back out.

​STEP 2: Thread both ends of one of your sections of paracord through one of the holes. Leave enough of a loop to clip on a carabiner. 

The purpose of the carabiner is to keep the paracord from slipping through the hole. You could use something cheaper, like a large washer, but I like the carabiner because it doesn't have any sharp edges to wear on the cord, and it's easy to unclip if I ever need to remove the crossbar in a hurry.

​STEP 3: Thread one of your sprinkler risers onto the paracord.

The purpose of the PVC riser is to keep the horse from getting tangled in something more flexible (like chain or uncovered paracord). It's also not particularly interesting for most horses to chew on, and it's smooth against their faces as they root around inside the feeder.

​STEP 4: Thread both ends of the paracord through the hole opposite the one you started with. You should have a few extra inches on the other side, which will make it easy to tie a simple knot to close the loop. Be sure you pull the cord pretty taut before tying your knot. Mine ended up with just enough slack to expose about an inch of paracord on each end of the PVC riser.

Clip on another carabiner to keep the knot from trying to slip back through the hole over time.

​REPEAT STEPS 1-4 to add the remaining two crossbars. Ta-da!

​STEP 5: Use the cam straps to secure your new feeder to the fence. This way, it's easy to detach the feeder for cleaning, but your horse can't push it all around his paddock.

That's it! For less than $150, I have a bunk feeder that is the best combination of easy use and effectiveness that I've managed to find yet.

How well does it work? That depends on the horse. I'd say it keeps 90-100% of the hay off the ground for most of my horses most of the time. My determined hay-tosser occasionally gets up to half of his hay out of it, but usually much less. I call that a win.

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Mr. Sweaty and I had a fantastic time at Old Selam 2021! The ride was well managed, as always, and full of friends supporting the SouthWest Idaho Trail & Distance Riders (SWIT&DR). 

As you may recall from The Worry List, I was planning to ride the Day 1 50 on Starfish, then do a day or two of LDs with Ledger. Unfortunately, my concerns about Starfish played out and I decided not to ride her, after all.

So, Ledger got to go instead. You can read the ride stories here: Day 1 and Days 2-3. I didn't have room for all the fun photos (mostly taken by Mr. Sweaty) in the stories, so I tossed the rest of my favorites into the slideshow below. Enjoy!

Alrighty, then. Having survived Day 1, Ledger and I donned our tights and tack for Saturday's LD.

I'd made a tentative plan to ride with my friends from the day before ~ the ones with the young Arab and the adorable mule ~ having first extracted a promise that they wouldn't wait around for me if I needed to work Ledger through some challenges.

We started with groundwork again and waited for the crowd to leave. As agreed, our friends went on ahead. The trail began just as on Day 1 ~ with a sharp turn back toward camp just a quarter mile out. This time, I was prepared for fireworks! 

But, none came. Bonus: I didn't have to wade across the creek.

Sure, Ledger was excited. No, he didn't want to walk. But we didn't have any crazy antics ~ and blessedly, no more half-rears. Yesterday had taught us that neither the leverage of a junior cowhorse nor the gentleness of a mullen mouth was ideal for him in this situation. I really wanted a regular, d-ring twisted wire snaffle, but I didn't have one along. So, we made do with the non-leverage ring on the junior cowhorse.

Loop 1 featured the usual assortment of youngster shenanigans: Trot too fast, try to canter, get denied, try again. Try really hard to trot too fast. Catch up with mule and spend a couple miles with muzzle buried in mule's tail. (May the heavens rain carrots down upon Applejack the Mule. He is my hero.)

One week from today, I will (knock wood) be riding at Old Selam, which is Idaho's longest-running endurance ride and one of my favorites.
​
Old Selam has been a ride of many "firsts" for me: 

• First ride I volunteered at before I even had a horse
• First 50 I ever rode (2008 on my Arab gelding Aaruba Sunset)
• First ride for my Barb mare Consolation (LD in 2009)
• First ride for my Arab gelding HHR Jammazon "Jammer" (50 miler in 2013)
• First ride for my Morab mare Redroc Jazzmyn "Minji" (50 miler in 2017)

This year, I hope to add two more:

• First 50 with my Sulphur Mustang-Arab mare CM Kasara "Starfish"
• First ride (just the LD) for my Arab gelding A Knight's Tale "Ledger"

But you know how it is. With firsts come worries.

Well, okay, ALL endurance rides come with worries! But firsts are the worst.

Instead of downing a handful of Xanax, I'm trying to identify the individual sources of my generalized anxiety. That way, I can strategize to mitigate them as much as possible, and maybe even get some sleep the night before.

So, here we go:

Maybe the Equerry's paste doesn't contain enough bicarbonate to matter, but I'd rather err of the safe side. So, I went looking for a product that offers similar probiotic and other stomach-soothing ingredients without the sodium bicarbonate (or any substances that would violate AERC's drug policy). I landed on SmartDigest Ultra Paste. The ingredient list compares favorably to the Equerry's paste in terms of probiotics, and it has even more soothing ingredients like pectin, kaolin, and l-glutamine. ​

Overkill? Maybe! But I'd rather be sure she's comfortable all day long.

Anyway, back to my worry list.

The problem with "almost" is that it usually isn't quite good enough for a long trail ride. The 1s stay on and, after some hoof touch-ups with my rasp, they aren't twisting anymore. However, they do have just a bit of a gap at the quarters that makes me wonder if we'll have trouble with them coming off once we throw in a few creek crossings and steep embankments. I'll keep working on the trim and bring along some athletic tape, just in case we need to wrap his hooves for a better fit.

We're also trying to figure out interference protection. He doesn't interfere badly, but he did knock himself in the front once before his shoes were pulled. For now, I'm putting fetlock boots (the kind designed for hinds) on all four, which looks a little odd but offers the protection on want in front.

​In the rear, I'm watching carefully to see whether his near-side boot rubs on an old wire scar that bumps up on the front of his fetlock. If it does...well, I'm going to have to get creative.

Will they settle in camp? Will he eat while she's out on the trail? Will she get anxious at the start? Will he be racy? Will she cross mud? Will he cross water?

My mind could spin in these circles forever. Or, I could put as many tools in our toolkits as possible and know that even if we have some trouble, we'll be prepared to deal with it. I've been focusing a lot more on groundwork than usual -- running the horses through Clinton Anderson's Method properly, in order and without skipping anything.

My original reason for doing so was to lay a foundation on the ground for dealing with specific issues under saddle with Starfish. I wanted to have all the "buttons" installed to help me redirect her when faced with her nemesis: boggy ground. 

I'm definitely not above dismounting to deal with a sticky situation. I call it joining the I Choose Life Club. Ha ha.

​Some people worry about getting off because the feel it rewards the horse for bad behavior. Stacy Westfall addressed this in one of her podcast episodes. Her solution? "Get off more." The idea is that if you dismount frequently, regardless of the horse's behavior at the time, the horse won't associate the dismount with his behavior. Clinton Anderson's take is that as long as you deal with the behavior, it doesn't really matter to the horse whether you're mounted or on the ground.

All things considered, I think we're ready. Mostly ready? Ready! We've practiced vetting and trot-outs, climbed hills, watered at canal banks, dialed in diets, tested tack, and packed the trailer. Now, it's time to do our best and see what happens.

As I reach the end of my last bucket of Buckeye Perform N Win, I find myself on the hunt for a new electrolyte product to use during conditioning. (I normally use something with higher concentrations during 50-mile or longer events, when replenishment is more urgent.)

Perform N Win was popular among endurance riders for its sweet taste and gentleness on equine tummies. I wrote to Buckeye to ask about the discontinuation and rumors of an upcoming re-formulation. They responded quickly and kindly with the following:

• The product was discontinued "because, according to our lead nutritionist, we needed to reformulate it to include more salt if it were to be appropriate for harder working horses." (My observation: That probably explains why it was gentle on horses' stomachs.)
• The company does not plan to re-formulate and/or re-release the product in the near future.
• They find the electrolyte product Summer Games to be "the closest to our Perform N Win in suitability."

I also asked on social media what other AERC riders who used to use Perform N Win are using, and thought I'd share the jist of the responses here, since that post will soon be buried.

This is hardly a scientific survey, but the most popular electrolytes among respondents to my post were Mad Barn's Performance XL and Kentucky Performance Products' Endura-Max. Some riders were also using Kentucky Performance Products' Summer Games, the product suggested by the former maker of Perform N Win.

I pulled the comparison information below directly from the product labels. The companies format their analyses a bit differently. (Note things like sodium and chloride breakdown vs just salt, and chlorine vs chloride.) Being neither a nutritionist nor a chemist myself, I won't attempt to elaborate or interpret. Instead, I included complete ingredient lists for a fuller picture. If you're knowledgable on the subject, please do add your thoughts in the comments!

A couple of the analyses include additional nutrition information. For example, Summer Games offers copper, iron, manganese, and zinc; Performance XL offers vitamin E and ascorbic acid. 
​
Most riders who commented on Mad Barn's Performance XL noted that their horses love it. A couple said they (the riders, that is) didn't care for the smell of the product. One noted that while it doesn't include a buffer, it is not caustic. This makes sense, given the relatively low sodium concentration.

The KER article notes that well-respected endurance vet and rider Dr. Garlinghouse combines equal parts electrolyte and kaolin pectate in a blender to make a smooth, tummy-friendly concoction that can be syringed into the horse during competition. 

In the interest of thoroughness, other favorite electrolytes cited by riders on social media included: Apple-a-Day, Perfect Balance, and DAC. One rider also mentioned Endura-Max Plus, which is a paste version of the same KPP product. It includes a buffer but, at about $10 per single-serving tube, is considerably more expensive than the powder.

So...now what?

I'm thinking of trying the Mad Barn product for use during conditioning, as its lower concentrations should be easier on the horses' stomachs.

For competition, I like the idea of buffering Endura-Max with kaolin pectate (which can be purchased by the gallon for $10-20, depending on the vendor). My horses typically eat their electrolytes in a mash, so I'll have to test whether they'll mind a bit of kaolin pectate in the mix. Stay tuned.

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Well, maybe he will and maybe he won't. Only time will tell. But, he has potential!

This is A Knight's Tale, affectionately known around our farm as Ledger. (You've seen the movie, right?) I found him in southwest Oregon, having been nicely started by an owner who didn't quite have the time to meet his demands for a high-energy job. He's seven years old, 15.2 hh, kind, and a little bit too smart. 

Before I go on, shout out to his seller for doing things right. She advertised him 100% honestly: He's not for a rider who wants to go slow. He needs regular mental and physical work to stay out of trouble. He has some old scars from tangling with a fence as a youngster. Speaking of fences, he doesn't always like to stay in them. 

He's also sweet, sound, and sane, and the seller insisted on a 30-day trial period to ensure a good match. She internet stalked and interviewed me, and included a buy-back and first right of refusal clause in his sale contract. We're now friends on social media, and I love having her support as I launch into his new career.

I brought Ledger home five weeks ago. The drive was a beautiful 450 miles across central Oregon. I spent nearly 12 hours on the way back, easing my precious cargo through the twisty mountain highways. We arrived home tired, but none the worse for wear, and spent our first few weeks getting to know each other.

Ledger was trained using Clinton Anderson's Downunder Horsemanship Method, with which I have some familiarity because I had another horse trained that way a few years back. When a "testing" behavioral issue cropped up, his seller was very helpful in advising me on the specific groundwork that would punch the right buttons in his brain. It worked...and that got me thinking about revisiting the Method to refresh my memory. More on that later.

As Ledger settled in, his personality and athleticism burst out. As promised, he loves to go down the trail and appears to be the kind of athlete that eats workouts for breakfast. He bounds up hills like a jackrabbit. He's fitter than I expected -- a happy surprise -- though I was aware that his seller had been working toward a September LD. I suspect he's the type that would let me work him too hard, so my present mode is one of cautious progression. I don't want to take advantage of his strong aerobic system before his structures are ready.

I got his teeth done and had my favorite vet/chiropractor look at the funky kink in his loin. He doesn't seem to have any pain or limitation associated with it, and goodness knows he can get his hindquarters under himself! The vet assigned me some bodywork exercises to see if we can smooth out that bump, but said it doesn't seem to be anything to worry about.

After our successful trial period, I led Ledger down to my neighbor, a retired farrier, to get his front shoes pulled. I'd been prepping his hooves with Durasole and was pleased to see that he walked out nicely on pavement and gravel immediately after the shoes came off. 

I did some trimming to balance his feet and was quite pleased by the progress. (Sorry, I forgot to take an "after" photo.) Size 1 Easyboot Gloves fit him fairly well right off the bat. It's not perfect; they stay on but twist a little, so we may need to do the athletic tape wrap thing for his first event.

Event? Yes!

Assuming no surprises, Ledger will be coming along to Old Selam in a couple weeks. I think he could probably do a 50. However, I'm going to play it safe since I have a thorough knowledge of him and his fitness history. We'll probably try for the LD on Day 2. If he finishes looking stellar, we can always do a second LD on Day 3.

And now, the sun is up and coffee is gone. It's time to ride!

Bighorn! Tevis!

By the middle of July, all the talk of tough 100's and buckles had my attention. Too many years have passed since I made it to all the rides, rode all the days, dreamed all the dreams. 

Yes, there was one thing and another. Injuries (me), syndromes (horse), fires (house), change (career). But now I have ~ god willing and the crick don't rise ~ two sound horses and a fairly cooperative physique.

I also have the realization that I've kind of let myself settle. Settle into the ease of conditioning when I could (which is to say, not enough) and prioritizing other things. 

There was a time when I simply couldn't get my head around how people could be content to do only a handful of rides per year. They wanted to do other things, too. Go to family events. Travel. Garden. Whatever. 

I didn't understand it then, but I understand it now. 

I've always been the hot or cold type. I'm in or out, on or off, black or white. In attempting to find a healthy balance between trying hard and accepting things beyond my control, I managed to put myself in the unfamiliar gray zone of half-assing it. Unfortunately, in this sport, half-assing it isn't enough.

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​You know Nick Warhol, right? Over 13,000 miles in 13 years of endurance, 30-plus 100-milers, ride manager, former AERC board member, and storyteller. Yeah, you know the guy. His talk at the 2021 AERC Convention was worth the price of admission. (You can still access all the Convention sessions through the end of March!)

Of all the talks during Convention, this one resonated with me the most. I’m currently searching for my next "perfect" endurance horse. No, I’m not shopping. I’m assessing a couple mares that are already in my pasture. 
 
Neither is perfect, but they both have so many strong points. Some of their weaknesses can be trained away. Some of their strengths may evaporate under the pressure of an event. Only time will tell.
 
I’m working with the pair of them. Listening, watching, asking questions. Where do they shine? What imperfections can I live with? Are the good things about each horse good enough to make up for the bad ones? 
 
Here's the thing: Those mares are watching me, too. They're reacting to my strengths and weaknesses. The difference is that they don’t have a choice. They’re stuck with me. So I’d damn well better give them my very best.