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  • Home
  • About
  • Blog
  • Endurance Ride Websites
    • Free Web Pages for Ride Managers
    • Autumn Sun Pioneer
    • Pine Tree Pioneer
    • Cariboo Gold Rush Express
    • Eagle Canyon Endurance Ride
    • Top O The World Pioneer Ride
    • Idaho IronHorse Challenge
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Recalculating Route: 6 Tips for Maintaining Fitness while Managing Injury

2/18/2022

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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:

#1 - Know When to Fold 'em

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.

#2 - Focus on What You CAN Do

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.

#3 - Maintain Your Usual Routine

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.

#4 - Actively Treat the Injury

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.

#5 - Eat Even Cleaner

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. 

#6 - Stay Positive

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. 
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Bonus Tip - Take This Advice to the Barn

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!
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Weekly Wraps -- 2022, Weeks 5 & 6

2/14/2022

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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:

Horse Days Are Back

We had sunny, 40-degree weather last week! It's probably a "fool's spring," but I'll take it. Despite a round corral still full of snow, mud, and standing water, I managed to get in several days of working with all three horses. I put a total of 30-ish slow miles on Jammer, plus some solid groundwork (and a brief ride) on Ledger. I also spent quite bit of "gentling" time with Bellalunaa. Even though I rode her several times before the weather turned last fall,
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I feel like she needs some quieter, less challenging attention to ease some underlying anxiety. I've backed off from the usual CA Method progression to really listen to her and give her time to think. I started with simple grooming and have added daily bits of things she already knows: a little bending here, some hoof handling there, some yielding of hindquarters or run-up-and-rub, but nothing too intense or for very long. She seems to respond best when asked quietly, then left alone, rather than being drilled. Interestingly, this is consistent with what a few students of Arabian bloodlines predicted. It also fits nicely with my current lack of facilities, giving us productive, relationship-building time while the ground dries out.

My Running Goal is Set Too Low

...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:
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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:​
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​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!

I'm Bored with My Strength Programming

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!

I'm Writing, Just Slowly

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! 
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Weekly Wrap - 2022, Week 4

2/3/2022

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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:
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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.
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Weekly Wrap - 2022, Week 3

1/23/2022

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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.
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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!
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This is my future round corral. Bit of work to do yet...

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!
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Fear is a Question

1/22/2022

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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"
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​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:
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  • 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.
The third ~ respect-based fear ~ is positive; I don't mind keeping it.  As the vaqueros used to say, "A man won't make a good horse until he is afraid to ride."
A man won't make a good horse until he is afraid to ride.
But the others...they must be faced squarely, evaluated, and addressed. Through education. Through creativity. Through graduated exposure. And sometimes, through good, old-fashioned "getting back on the horse."
​
Fear is a question: What are you afraid of and why?
Originally published in The Barb Wire, May 29, 2011
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The Athletic Rider

1/18/2022

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For the first thirty years of my life, I didn't consider myself an athlete.

​I was the kind of kid who preferred books, animals, and blackberry picking to any kind of team sport. I had good parents who made me try all the things: kiddie soccer, basketball, ballet, softball, swimming, track. I liked some better than others, but nothing stuck. By the time I hit high school, I had no interest in trying out for any kind of team.

In undergrad, I became what I'd call an "exerciser." I jogged or went to the gym, maintained a healthy bodyweight, and had no trouble meeting the demands of farm life. I rode horses and rowed rafts and spent a lot of time outdoors. I even completed a half marathon once, but that was mostly about running away.
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By my late twenties, I'd discovered nutrition, strength training, and the "functional fitness" approach to human performance. I started lifting heavy weights. I did pull-ups and hill sprints. Outside the gym, I not only rode and rafted, but also canyoneered, backpacked, paddled, and climbed. I also fell in love with endurance riding, racking up classics, multi-days, and a couple 100's.
For the first time in my life, it dawned on me that I felt like an athlete.

An athlete! Me!

But...was I really? My only official sport was endurance. Try as I might, I couldn't get comfortable with the notion that distance riding, in and of itself, was what made me an athlete. In truth, endurance riding was one of the easiest wilderness challenges (physically speaking) that I was engaged in at the time.

I also noticed that, for whatever reason ~ advancing age, cumulative injuries, chronic illness, family responsibilities ~ a lot of riders made it through distance events on grit and knowledge, despite an absence of noteworthy fitness.

That's not a moral judgment; it's just a fact. And it made me consider: If someone who doesn't especially condition herself can do as well or better than a fit person in the same event, then simple participation in that event does not make me an athlete.
Allow me to clarify: I actually believe fitness and athleticism are distinct from one another. It seems to me that a person can be fit without being an athlete, or be an athlete without (yet or still) being fit.
A person can be fit without being an athlete,
or be an athlete without
(yet or still) being fit.
Back in my "exerciser" days, I was reasonably fit. But I didn't intentionally train to improve my physical stamina and skill to better engage in sport. I wasn't an athlete yet.

On the flip side, one of the athletes I respect most, ultra runner Tommy Rivers Puzey, recently spent months in a hospital bed, enduring a grueling race against a rare cancer. He could scarcely open his eyes, let alone run, but he was an athlete still.

That said, I think it's fair to say that fitness and athleticism do tend to correlate, especially over time. An athlete may not appear fit at a particular moment, but he or she will usually manifest change in that direction as months or years go by.
Distance riding can be about meditation, social connection, exploration, play, or knowledge. It doesn't need to have much to do with fitness at all.
Anyway, so what if riding endurance doesn't make a person an athlete? Not everyone wants to be an athlete.

​There are plenty of other reasons to ride: 
Get out in nature. Bond with your horse. Spend time with friends. Recreate. Improve your horsemanship.
Indeed, this sport is special because it allows non-athletes of all ages to play a thrilling, glorious, risky, challenging game. It is a gift from the horses, really, that most of us cherish and none of us deserve.

​But what if you 
do want to approach riding as an athlete? What does that look like? What does it mean? What would it cost, and what might you gain?
​
We equestrians have a way of getting prickly about the physical demands of our sport. We brag to our officemates about pushing wheelbarrows and hefting oats. I've even heard riders compare posting 25 miles to doing squats for hours at a time. (To that one, I'm just going to say it: If you really believe that, sister, you're either posting wrong or you're squatting wrong, or both.)
The truth is, farm chores notwithstanding, achieving our potential isn't going to come from distance riding alone. The truth is, whether we like it or not, the horse really does do most of the work. Yes, even when we ride fast. Even when we ride well.
The truth is, whether we like it or not, the horse really does do most of the work.
Ouch. I know. Ouch.​

I'm not saying that endurance riding isn't hard. It is. It takes knowledge, persistence, and courage. Riding 100 miles in a single day hurts like hell. But I'll bet it doesn't hurt like doing about any other sport for the same length of time. (Except maybe golf. Or baseball.)
Hell, I'm middle-aged, short, and about as genetically average as it's possible to be. I can't imagine running or swimming or rowing or sailing or cycling or climbing for 20 hours straight. But even I can ride that long.
I'll never place in a local track meet, let alone the Olympics. But day over day, I choose not just to get by, ​but to get better.
For me, what makes an athletic rider is effort and intention. I choose to approach distance riding as an any serious athlete approaches his or her sport. I will never place in a local track meet, let alone the Olympics. But day over day, I choose not just to get by, but to get better.
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.
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Weekly Wrap, 2022 - Week 2

1/16/2022

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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:
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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.
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This is how my round corral (and just about everything else) looks right now.
Doing some outdoor running will let me engage more with the horses. I plan to take Bellalunaa and Ledger for in-hand walk-runs near the farm.

It's not much, in terms of training or conditioning, but there's something to be said for just spending time with them and getting all of us accustomed to regular lessons again.

​C'mon, ground, dry up already!
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!
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Seminar Notes: Stacy Westfall on Setting Goals and Overcoming Obstacles

1/15/2022

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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 Westfall on Failure

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. 
I often wonder if this is what's really going on with the many people I know who don't seem to have big dreams, or else never set meaningful goals in the service of their dreams. To me, they seem to coast along with a vague sense of dissatisfaction, muttering about "someday," but perhaps the experience is more keenly painful than that. Or maybe they're just less Type A.
"When we fail, we have a choice to decide what we can learn for the future."
​

~ Stacy Westfall
Anyway, Stacy suggested that anyone struggling with goal setting take time to explore their past failures. Are those failures getting in the way now? What could you do differently next time?

She also encouraged listeners to examine their own thoughts and judgements regarding their failures. A question she asks herself is, "What am I making it mean when something isn't going as I wish?" The meaning we impose on failure is often more impactful than the failure itself.

Stacy Westfall on Change

Next, Stacy explained that changes is uncomfortable because our brains are hardwired for all things safe and familiar.
"The discomfort of change doesn't mean I'm off track."

~ Stacy Westfall
Change often cuts across our automatic neural pathways, requiring energy and intention from our rational-thinking frontal cortex. Until new habits are really solid, it's very easy for small diversions (a vacation, an illness, a late alarm clock, a stressful conversation) to skew us back into our default behaviors. ​
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 Westfall on Dreams

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.

Stacy Westfall on Overcoming Obstacles

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.)
The idea is to think through potential obstacles as part of the goal-setting process. You can then plan specific strategies for overcoming those obstacles. Of course, unforeseen obstacles will arise and sometimes you will fail. Every time you fail, Stacy advises, identify the obstacle and make a plan to overcome it next time.
"What are you willing to learn and think and feel on the way to achieving your dream?"

~ Stacy Westfall
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.

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2022 Theme & Goals

1/12/2022

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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.
I've also been tumbling about the idea of a yearly theme ~ yet another idea I got from Stacy Westfall's podcast. The point is to approach all my goals through a particular lens. My theme could frame (and re-frame) each of my goals. I could refer back to it when feeling stuck or unfocused.
Goal-setting is making your dreams manifest.
~ Suzi Vlietstra

2022 Theme: Curiosity

Curiosity.

What if I pursue my goals with curiosity rather than urgency?


Will I get fitter if I let myself explore the value of time spent on mobility rather than a few extra sprints? How will my feet respond to running on the street and trails rather than indoors? Might Bellalunaa react better if I explore different reasons she exhibits certain behaviors, rather than assuming the problem is disrespect? Am I willing to risk many hours of specific training to see whether it's what Ledger needs to calm down in a race environment?
You have to figure out this journey while you're on it,
so be kind to yourself.

~ Stacy Westfall
Something about this approach feels right to me. My level of dedication is the same, but my mind is quieter. I don't have to force anything to happen. All I need to do is explore what gets me farthest down the road. Looking out the windows always makes for a better journey, doesn't it?
So, what are the actual goals I'll be pursuing with that attitude of curiosity? Here they are, presented absent any color commentary:

2022 Fitness Goals

  • 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.

2022 Horse Goals

  • Train Bellalunaa to be a fun, safe trail riding partner at all gaits, in various locations, both alone and with other horses. She hasn't had much work since last fall, when I put several rides on her in the round corral and worked her in hand on the trail. Before that, she was in a "benign neglect" sort of home and wasn't handled much at all.

  • Train Ledger to maintain emotional control and remain rate-able in a race environment. He did two LD rides last fall, where we struggled to keep his pace and emotions in check.

  • Prepare Ledger physically to complete multi-day 50-mile endurance rides. He did 72 miles in three days at his first distance event last fall and has had the winter mostly off work.
Okay, 2022. You're on!
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Resource Roundup

1/11/2022

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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!
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Weekly Wrap - 2022, Week 1

1/9/2022

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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:
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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.
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Quick Mobility Routines You'll Actually Do

1/7/2022

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Did you ever get up from a chair or reach for a dropped object and think, "Damn, I'm moving like my grandmother?" 

Yeah. Me too.

My joint mobility is actually pretty good. (Ignore the ice pack on my knee. Really. It's just and old ski injury that flares up on occasion.) My real battle is with posterior chain muscle tension. It shows up most in my hamstrings, glutes, and lower back.

This is particularly noticeable after a long or fast run, or when I increase the weight on my back squats or deadlifts. Unfortunately, I have a tendency to ignore it until it gets quite bad. Why do I do that?
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I explored that question as I was doing Stacy Westfall's 5 Steps to Blow Your Own Mind exercise (podcast episode 159). One of the steps is to list the reasons you haven't achieved a particular result before now.
In the case of mobility work, my main reason is that I always feel like my time is better spent on working out -- you know, running or cycling or lifting. I don't have time to waste on mobility. 

Until I can't move, of course. Until my sacroiliac joint pangs when I stand up, or my low back aches every morning, or my shoulder complains about doing pushups. Then I have to find time, and more of it!

​That's why one of my goals for this year is to focus on mobility.

I've established four, specific commitments that are quick enough to have minimal impact on my existing routine, while still addressing much-needed maintenance and improvement:
Quick Mobility Flow

Urdhva Hastasana
Forward Fold, walk hands forward into
Downward Facing Dog and pedal out feet
Three-Legged Dog (pick either side)
Low Lunge
Easy Twist
Low Lunge
Crescent Lunge
Half Hanuman
Low Lunge
Downward Facing Dog and pedal out feet
switch sides and repeat
Finish with Rag Doll, then roll up into
Tadasana


[Click here to print a copy for easy reference.]
  1. Do a quick mobility flow before every run and after every strength workout
  2. Foam roll after every run
  3. Do a muscle activation warmup before every strength workout
  4. Practice yoga for at least 3, 25-minute sessions per week
Muscle Activation Warmup

Glute Bridge (10 reps)
90/90 Stretch (both sides)
Bird Dogs (5 reps each side)
Squat Hold with Thoracic Rotations (3 reps)
External Shoulder Rotations (10 reps)
Lateral Pullaparts (10 reps)
Cheerleaders (10 reps)


See end of post for links to instructive videos.
[Click here to print a copy for easy reference.]
Totally doable!

#1 and #2 take about 3 minutes each. (Sure, those are short stretching and foam rolling sessions! But I almost never actually get long sessions done, so this is a win, right? Right.)

#3 takes about 10 minutes and isn't terribly exciting, but that's where temptation bundling comes in. I listen to podcasts to keep me amused during strength workouts anyway; the new warmups let me listen longer. Another win!
#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?

Resources:

Dr. Aaron Horschig of Squat University demonstrates his quick shoulder warmup

Movement Enhanced demonstrates a deep squat with thoracic rotation exercise

Adam Schafer of Mind Pump explains how to perform a 90/90 hip stretch

Free Printable Quick Mobility Flow and Muscle Activation Warmup Sheets

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Dreaming Up Goals for the New Year

1/4/2022

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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:
Stacy Westfall's 5 Steps to Blow Your Own Mind

1. Pick something that excites you and scares you a little
2. Decide why you want to do it
3. Decide why you haven't done it yet
4. List as many steps as you can think of now
5. Decide whether you want to commit


​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? 

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How to Build a Hay Feeder that Reduces Waste

10/19/2021

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Hay is expensive! There’s nothing more frustrating than watching your horse toss his meal out of the feeder onto the ground. Not only does that behavior lead to waste from trampling and wind, it also increases your horse’s risk of sand colic.

What Makes a Good Horse Hay Feeder?

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.
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The finished feeder has plenty of room for a large meal. I put alfalfa on one side and grass hay on the the other, which makes the horses less likely to try to toss the grass out in search of those delicious alfalfa bits. The crossbars leave room to eat but keep flakes contained.

What You'll Need

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
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How to Make Your Waste-Less Horse Hay Feeder

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.
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​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.
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​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.
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​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.
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​REPEAT STEPS 1-4
to add the remaining two crossbars. Ta-da!
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​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.
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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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Old Selam 2021 in Pictures

10/3/2021

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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!

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Ledger Sees a Ghost: Old Selam 2021, Days 2 & 3

10/1/2021

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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.)
Eventually, I had to hop off to correct those dang twisting hoof boots. Applejack and friends went on ahead. Ledger jigged and levitated and attempted all manner of protest as I led him for quite a while before hopping back on to climb a steep bit of single track. He trotted up it politely...and stepped out of a hind boot. Gah!

I was off again, reinstalling the boot, when a couple different friends went by. Yep, we're okay, thanks! See you up the trail!

And we did. Several times. The three of us leapfrogged the remainder of the loop, which isn't my favorite situation but offered a great training opportunity for Ledger. We just kept on doing our thing, riding our own ride. As the miles passed, I noticed that I was making more and more of my corrections from the saddle, feeling safe and in control as we slowly worked the behavioral kinks out.
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Photo by Steve Bradley
The last couple miles of the loop found us a hundred yards or so behind another rider, who was taking it slow. Ledger still had plenty of spark, but this was a perfect chance to make him deal with going my pace despite seeing another horse ahead. We walked ~ or tried to ~ and yielded into a one-rein stop every time he broke gait. Over and over. Until finally, he got it.

We walked in on a loose rein. Good boy!

Now, the vet. Ledger had been quite an embarrassment on Day 1, fidgeting, half-heartedly swiping at the vet with a hind leg (GASP!), and running me over on his trot-out. This time, I did a little extra work before getting in line: I thoroughly patted down Ledger's belly and flanks looking for ticklish spots (none found) and reminded him of his head-down cue.
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It worked. He vetted through politely ~ more A's on everything ~ and proceeded to eat and drink well during the hold. When the hold ended, I was relieved to find that the miles finally seemed to be making a dent in Ledger's enthusiam. We trotted quietly out of camp, again on a loose rein. And (drum roll, please...) I didn't dismount a single time during the second loop. Huzzah!
We finished with all A's. The vet said we were good to go for Day 3, if we wanted. I did want to, of course... but ...75 miles in a weekend for a first-time horse? That sounded like an awful lot. I want to build this horse, not break him!

Not one to pass up an opportunity to build on his improvements, however, I volunteered to pull ribbon on a 12-mile loop. We could do those miles slowly, I figured, and just mull over our lessons learned.
So, Sunday afternoon found us moseying at a leisurely pace, side passing and backing and circling to snag ribbons from bushes and branches. All went well...until Ledger saw a ghost.

You see, Centerville is an old western town, the kind that has a few overgrown cemeteries lurking in its surrounding woods. Tombstones rise from mossy earth, ringed by iron fences, adorned with gothic crosses and names split in half by time. It's just the sort of place to scare the bejeezus out of visiting pre-teens...or, as it happens, my horse.

​Ledger and I were happily jogging up a hill, his tack adorned with ribbons, when all the blood drained from his body. He went stiff as a corpse, shuddered, then rolled back and bolted down the trail. 
​
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Back to the one-rein stop. Yeehaw! Ledger folded around and stood still, shaking. I tried not to let him see me laugh. He absolutely refused to go back up that hill. I got off and showed him the way, but not without stopping to document his bulging eyeballs as he skirted the cemetery with flanks aquiver.
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Long story short, we didn't get murdered by the ghost. We did have some conversations about continuing to behave as Ledger grew weary of the ribbon-pulling tedium. But as we strolled into camp around 4:30, well-mannered and hungry, I leaned over to give him a big hug for a job well done.

And now, because it's taken me so long to get this story written, we're just a week away from Ledger's first 50.

​We have our sights set on Day 1 at Autumn Sun. I happen to know that a local winery serves wine at this ride. That's convenient. I might need it.

Wish us luck!
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A Knight's Tale: Ledger's First Ride at Old Selam

9/30/2021

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Friday, September 3, 2021. In the forest near Centerville, Idaho. Early.

Breakfast goes down on a queasy stomach. I slept some, between long bouts of tossing and turning. I'm not super nervous ~ Ledger has good training, I know these trails, and we're only going 25 miles ~ but first rides are first rides, and anything can happen. So I'm a little nervous.

Ledger has cleaned up his hay overnight. He stands quietly for tacking up, with the help of Mr. Sweaty and a bowl of Outlast. The temperature isn't too far above freezing. Ledger shivers despite the blanket draped over his rump. I do, too.
The clock ticks toward starting time. Riders are milling up and down the road through camp. Some quietly, some prancing, a few spinning in anxious circles. Heads are high, eyes wide, heels down. Ledger and I do groundwork, getting his mind right, not straying too far from the trailer. No need to get him and Starfish, who will be staying behind, agitated over the pending separation.
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My plan is to trot straight out of camp after most of the field is gone. Ledger will protest about leaving Starfish, but a little smack on the butt should be all it takes to keep him moving. Once we're out of earshot, we'll be golden.

Reality isn't quite like that.

It starts out well. A little reluctance, a little weaving, a little piaffe that's better saved for the dressage ring...but we're out of camp without much trouble. Hooray!

And then, the ribbons lead us sharply to the right. So sharply that Ledger reckons we're headed back to his buddy. That's when he loses every marble he has. 

I feel him gather as if to run. One-rein stop! That shuts down the speed, but not the tension. He spins around. Stops. Gets light in front. Uh-oh! Disengage hindquarters NOW! We spin and spin until I find a split second in which to dismount. 

On the bright side, I'm not cold anymore.

Ledger has turned into a dragon. His whole being is electric. He wants to run, to buck, to rear, to get back to camp, to catch the other riders. He wants to do pretty much anything except lead like a nice boy.

We try anyway. A few stragglers come up behind and pass, asking if we're okay. We are. More or less. We're just going to go in hand for a bit.

So of course, there's a creek crossing. Knee-deep on both of us. Ask me how I know.

Squish, squish, squish! Both of us press water from our boots as we walk and trot up the hill, across a paved drive, and into the trees. It takes a good mile for Ledger's brain to reinstall sufficiently that I decide to mount up. He's still a live wire. We negotiate. Trot, but not too fast, and I'll stay out of your mouth as much as possible. No, we aren't whirling around to find your buddy. And you really need to concentrate going down this hill!

​He nearly falls on a steep decline because he isn't paying attention. I dismount again. I am a card-carrying member of the I Choose Life Club, folks. Happy to walk when I need to. Besides, Ledger's front boots are already twisting. I forgot the athletic tape (gah!) and the fit is imperfect. We pause to re-set the worst one, but it twists again within minutes. We'll just have to do our best.
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I get back on, back off, as needed for mile after mile. I fix his boots from time to time, try taking the comfort pads out, but it doesn't help. My socks are still drenched. Ledger shows no sign of getting tired. At some point, we meet up with a couple friends (one I've know for ages, riding an Arab, and a new acquaintance on a mule) who have missed a turn and had to come back. ​
​
Ledger likes the mule. 

As we near camp, the mule gets a little ahead of us. Ledger throws a fit, and I spin him into another one-rein stop. He feels like he's going to rear again! This is out of character for him, and definitely out of my comfort zone. I urge the other riders to go ahead while I deal with Ledger.
He settles, eventually. More or less. I ponder the rearing thing, and realize that the junior cowhorse bit we tried at home -- in a much lower pressure situation -- may be too much for him. It doesn't have much leverage, but it does have some. I'll switch at the check.

Speaking of the vet check, it's...interesting. Ledger stomps his hinds as if to threaten the vet (ACK!!!). Or is he just annoyed by his boots, like Jammer tends to get when we're standing still? Speaking of standing still, Ledger doesn't. I apologize to the vets, who are very understanding of my first-time-pony woes. Ledger proceeds to run me over during the trot-out. 

Okay, so there's room for growth. I swear we practiced ahead of time. We'll practice more. And we'll leave his buddy home next time, because that seems to be where all his brain cells have gone.

At least he gets all A's.

He eats. I find a mullen mouth twisted wire D-ring snaffle and make the switch. Mr. Sweaty brings me food to eat as I change both my boots and Ledger's. He drinks. I drink, though not the beverage I might have liked to enjoy. Just water, alas. 

And then we're off. In a bubble, thank goodness, no horses in sight. We bob and weave our way out of camp again, then hit a steady trot as Starfish's hollers fade. Ledger is still pretty wound up, and I'm dismayed to catch up with a group of riders just a couple miles along. A few more come up behind us, compounding the potential for overexcitement. Oh well, he has to learn sometime!

I stay aboard for more of this loop, but still walk plenty. Ledger does not lead nicely. He wants to GO! I get tired of his bad manners ~ not something he's displayed at home, but we all know rides bring out new behaviors! ~ and start making him back up the trail every time he gets rushy in hand. He does a lot of backing.

Some strangers on a four-wheeler ask, "Aren't you supposed to ride him?"

"Ride him?" I say, "I'm lucky he doesn't make me carry him!"

It's an old joke borrowed from an old friend, but it still makes me smile. Actually, I've smiled most of the ride. (Hike. Whatever.) I went into this knowing I'd probably have my hands full, and I'm content to deal with the situation as it develops. I'm not in a hurry. And for all Ledger's fire-breathing nonsense, I'm really loving what I see. 

Back to the trail. By mile 20, I have decided that if the junior cow horse bit was too much, the mullen mouth isn't enough. We need a happy medium. Where's Goldilocks when you need her?
Eventually, Ledger mellows. A little. He still doesn't want to walk. The end of the loop comes as a surprise. We enter camp from the side, not the least bit tired (in his case, anyway), torn between triumph and relief. Nobody died. 

We vet, and he is a brat again. Homework for tonight: mock vetting! Because he got all A's and we're going again tomorrow. 

​The good ones often aren't the easy ones, they say. For all the day's challenges, I saw an awful lot of brilliance in this horse. A dash of nerve, a splash of patience, a steady stream of groundwork, and a truckload of miles should do the trick.

The future starts now!
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The Worry List

8/27/2021

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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:

Worry #1: Starfish's Nervousness

Starfish is a cool horse.

​Just a tiny thing at about 14.1 hh, she's nicely built with a lot of her Sulphur Mustang half on display. Her gaits aren't fast or flashy, but they're smooth and surefooted. She'd be my first pick for a technical trail any day. Point her up or down anything, and she'll find a safe way to get from here to there.


Buuuut...you knew this was coming...she's also anxiety-prone. It shows up in her predilection for chewing ropes and bit shanks. As fence-walking. As inappetence when she's under stress. She rarely does those things anymore, but ride camp is a different animal! Keeping her settled and her tummy happy over 50 miles is a top priority.
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Here's my plan:
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  • Administer daily preventative dose of UlcerGard (omeprazole) beginning the day before the ride.
  • Buffer electrolytes with kaolin pectate. I experimented with putting this in beet pulp mashes and she didn't seem to mind it.
  • Add GutX to beet pulp mashes. (She's on this as a daily supplement anyway.)
  • Add Outlast to beet pulp mashes. (This is also part of her daily regimen.)
  • Administer SmartDigest Ultra Paste in the morning and at the hold. (More on this in a moment.)
  • Feed Outlast treats and graze along the trail.
  • Offer some alfalfa alongside free choice orchard grass hay in camp, just like we do at home.

Why the SmartDigest Ultra?

​Well, I've found that when horses' tummies gets grouchy, they often respond rapidly to a dose of Equerry's Electro-Probiotic Paste. Within 15 minutes, their appetite returns and they resume life as usual. I've had this work in several horse, and I always keep a few tubes on hand. Naturally, I considered including it as a preventative in Starfish's race-day protocol. It doubles as an electrolyte source, too! BUT WAIT...the paste contains sodium bicarbonate.
"Horses engaged in protracted exercise should not be supplemented with any electrolyte product that contains bicarbonate!"
~ Nancy S. Loving, DVM
That's no bueno for an endurance event. As Nancy Loving, DVM, notes in her excellent book All Horse Systems Go, horses' blood becomes more alkaline as they sweat out electrolytes. Feeding bicarbonate exacerbates this alkalization, increasing risk of cramping, thumps, colic, and heat exhaustion. Yikes!
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.

Worry #2: Ledger's Boots

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Ledger is looking quite professional on our conditioning rides these days. He expresses no objection to my treeless saddle, biothane tack, Easyboot Gloves, or fetlock boots.

However, he is quite new to those boots. He had front shoes on until a couple weeks ago, and we're still putting the final touches on his booting situation. Ought-fives fit his hinds perfectly. Size 1s almost fit his fronts.
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.

Worry #3: Behavioral Unknowns

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. 
Those of you who really believe in groundwork know what happened, right? Yep. The new mindset (call it respect, or whatever) she absorbed from the groundwork all but eliminated her issues under saddle, without me ever having to confront those issues directly. Not surprising, really, but it still always seems magical, doesn't it?

Anyway, it's early yet and you never know what obstacles you'll encounter on the trail. Training and a happy gut short-circuit a lot of potential problems, but just in case, I found a 12-foot lead that is small and light light enough to bring along in my saddle bag. It works a lot better than my biothane rein with its little-bitty clips if I need to do a little groundwork mid-ride.
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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.

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Lyte Me Up: Comparing Electrolytes to Replace Perform N Win

8/23/2021

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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.
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Starfish loves her post-ride sweet water with electrolytes!
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!
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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.
Some riders who use Endura-Max noted that they use kaolin pectate as a buffer. I looked up kaolin pectate (yep, that's what Kaopectate is!) and found this helpful article in Kentucky Equine Research's Q&A library. It explains that kaolin is a soothing clay long used as a antidiarrheal, and pectin is a fruit-derived carbohydrate whose gelatinous texture is thought to coat the stomach.
"Susan Garlinghouse, D.V.M., has recommended the use of kaolin-pectin in endurance horses."

~ KER Answer Exchange referencing a webinar with Kathleen Crandell, PhD
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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He Will Rock You

8/22/2021

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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!
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Buckling Down

8/8/2021

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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. 
There's nothing wrong with focusing other priorities. We all make our choices, and we reap both the positive and negative consequences. I've enjoyed the time spent on other things, but they cost me my readiness to compete. 

Abraham Lincoln famously said, "Discipline is choosing between what you want now and what you want most." Hmm.
"Discipline is choosing between what you want now and what you want most."

~ Abraham Lincoln
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.
What if I could have the best of both worlds? Not all of both worlds, mind you, but the best of them?
As social media flooded with talk of Big Horn, of Tevis, I wondered if there could be a better way. What if I could have the best of both worlds? Not all of both worlds, mind you, but the best of them? What if I could get serious about endurance and maintain other priorities?
Tired of sitting on the sidelines with a not-quite-ready horse, I decided to buckle down.

Step one was to identify my highest priorities. Here they are, in no particular order:

  • Compete in endurance
  • Spend time with partner, family, and friends
  • Maintain personal fitness

Step two was to make sure my partner was on board. I told him what I wanted to accomplish with the horses, what it would cost in time and focus, and how I intended to balance that with other priorities. His support meant I could proceed without guilt or resentment.
Step three was making it happen.

​That looked like tightening up my schedule to replace wasted time with brisk transitions between work and workouts, chores and conditioning.

It looked like trading lazy Saturday mornings for early conditioning rides, so I could be done in time to go out with friends.

It looked like preserving Wednesday evenings for date night, making sure I was available to cook dinner when my partner had to work late, accepting the gift of him taking over dinner duty so I could ride.

It looked like a lot of choosing what I want most over what I want now.

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It still looks like that, and you know what? It's working. My days are very, very full, but they are also very, very satisfying.

​While cleaning paddocks or sorting hoof boots, I often listen to 
Endurance Horse Podcast. I've been struck lately by the tenacity of riders who stuck to their dreams despite family, health, and economic challenges. Some of them slogged through years of setbacks, but eventually they found a way.

They are who I want to be when I grow up. So today, I buckle down.

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2021 AERC Convention Notes: Nick Warhol on What Makes a Great Endurance Horse, and How Do You Get One?

3/17/2021

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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!)
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Warhol began with a disclaimer: All opinions are his and could be argued by others.

I reckon that’s true of anyone trying to sort out what makes a great endurance horse. We all agree on good feet, correct conformation, and all that…but Warhol’s focus went more than bone deep: His #1 most important trait for an endurance horse: its mind.

Warhol listed a variety of mental attributes of a good endurance horse, noting that some are trainable, and others are not. Here’s his list:

  • Stands still for saddling
  • Loads and hauls without drama
  • Will drink through the trailer window when traveling (Interesting. I have never tried this.)
  • Camps calmly, including eating and drinking in new environments
  • Can be mounted and walked out on a loose rein at the start
“You can train a horse’s behavior, but you cannot change his personality.”

~ Nick Warhol

  • Doesn’t mind being alone and will work without other horses to motivate him
  • Loves to be in front but doesn’t mind following
  • Forward but not stupid
  • Calm trot
  • Loves to climb hills
  • Not spooky

This is about the point where Warhol began spinning stories. Those were the best part, but you simply have to hear them in his voice. I’ll just capture his practical points here.
“You want a horse
​that needs brakes,
not a gas pedal.”

~Nick Warhol

Warhol emphasized the importance of a horse being forward, but still in control. I completely agree; there’s nothing worse than having to “pedal” a horse along 50 miles of trail! If he doesn’t enjoy the job, he needs a different job and you need a different horse.
Spooking (the phantom type, not the occasional honest spook) is problematic and even dangerous. Warhol said that, in his experience, spooky behavior is best addressed through relationship rather than training.
 
Okay, I can’t resist. I’ll pass along one story:
 
Warhol had a gorgeous, talented mare. She was fabulous, but he clung on as he rode her, afraid of hitting the dirt (again) on one of her dramatic spooks.
 
A friend finally advised, “Don’t ride her like she’s gonna spook. Ride her like she’s not!”
So, Warhol forced himself to relax and ride the mare as if she were his steady gelding. Breathe. Don’t clamp legs or butt. Reduce contact on the bit. Sing. Keep pretending you’re on a horse you trust.

And, it worked. Relaxing himself relaxed the mare and brought out the best in her.

Warhol also talked a bit about the challenge of shopping for a good brain. He suggested that shoppers: 
“You’re not going to change a horse’s feelings and opinions by force. You have
​to connect and communicate.”


~ Nick 
Warhol
  • Rely on references and referrals when possible
  • Trust your gut instinct (and know that it’ll improve with practice)
  • Ask the owner to ride the horse first, while you observe
 
He added that no matter what horse you buy, it’s possible her personality and mindset will change when you start doing endurance. Your unicorn could turn into a dragon at the starting line. It is, quite literally, the nature of the beast.

When asked how to prevent race brain, Warhol answered like a card-carrying member of what I call the I Choose Life Club: “Go ahead and get off until they calm down. When the frenzy stops, get back on.” Cheers, Mr. Warhol.

“When you really know each other, you both know what the other partner is going to do.”

~ Nick Warhol

He noted that while it’s possible to buy a turnkey horse – a seasoned endurance campaigner – doing so sacrifices the invaluable experience of building your own partner.

​By bringing along your own horse, you can be confident that his conditioning schedule was appropriate. Not only that, you get the bonding that can only come through time. 
​
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.
You might also like:
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Dr. Stephanie Seheult on How Your Body Works with your Horse
Dr. Langdon Fielding on Electrolyte Problems in Endurance Horses
Dr. Melissa Ribley on Riding in Different Conditions
Have you subscribed yet? 
​

More conference notes are on the way! Subscribe to receive email notifications when new posts are published. Just fill out the mini-form in the right-hand sidebar.

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2021 AERC Convention Notes: Dr. Melissa Ribley on Riding in Different Conditions

3/11/2021

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I always enjoy presentations by Melissa Ribley, DVM. Her talk at the AERC Unconventional Convention on March 6, 2021, was especially effective in sharing her passion for traveling to endurance rides all across the country. My notes capture the highlights, but there's no substitute for the full video, now available from AERC through the end of the month.
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Dr. Ribley is an extremely experienced endurance vet and rider. Not only does her AERC record span well over 20,000 miles, it also reflects her love of traveling with her horses. Competing in different regions means implementing good hauling practices and being prepared for all types of climate and terrain. Dr. Ribley shared tips on all counts.

Five Reasons to Ride Out-of-Region

Dr. Ribley started by sharing ​some enticing reasons to explore endurance rides in other regions:
​
  1. Meet interesting people
  2. Improve your riding skills
  3. See the country (Dr. Ribley recommends going early and staying late!)
  4. Spend time with your horse
  5. Challenge yourself

I've only made it to one out-of-region ride in the past, and it really was fun for all the reasons above. Dr. Ribley got me thinking about doing more, but I'm not sure how I can pull it off on a practical level. My vacation time doesn't go as far as I want to! Maybe in retirement. Stay tuned.

Tips for Traveling with Your Horse

Dr. Ribley provided excellent advice that can reduce stress for both horses and humans on cross-country treks with the trailer:
​
  • Plan your route ahead of time. Schedule to avoid high traffic areas during rush hour, and know where you’re going to stop overnight.
 
  • Fairgrounds often have shower facilities, in addition to generous turnout space for the horses. Rodeo grounds and horse motels provide other options. 
  • Riding in the trailer costs your horse about as much energy as walking. Stop every 3 hours to let him rest inside the trailer. Extra unloading and reloading in unfamiliar locations increases injury potential.  
​
  • Blowing hay particles can get into horses’ eyes and respiratory systems. Consider feeding hay only when the trailer is stopped, or providing wetted hay while driving.​
Dr. Ribley's Rule of Thumb

Allow 1 day of rest for each day of travel prior to an endurance event.

...with one exception: Horses are slow to adapt to high altitude, so if you’re making a dramatic change, plan to get there either the day before the ride or weeks​ early.
​
  • Tie horses in the trailer as needed for safety, but let them lower their heads below chest level as much as possible. This allows them to clear their tracheas of particulate and bacteria that would otherwise accumulate in the lungs.
​
  • Remember your paperwork. (Coggins, health certificates, brand inspections, etc.)

Tips for Riding in Diverse Terrain

Once you get to your destination and give your horse some rest, it’s time to ride! Dr. Ribley offered thoughts to bear in mind when riding in different types of terrain:

  • Rocky terrain poses risk of sole bruising and collateral ligament strains, as well as trip-and-fall injuries. The easiest and most obvious preventative measure is to slow down. Pads or boots help protect soles. Pour-in pads may be preferable to nail-in pads, which loosen the shoe nails as they flex with each step.
 
  • Sandy terrain fatigues muscles and can lead to strained suspensory ligaments and flexor tendons. Conditioning for sand before competing in it is extremely important.
 
  • Hard-packed terrain is concussive to the horse, particularly his hooves. Pedal osteitis (inflammation of the coffin bone) causes soreness that may require treatment with rest and anti-inflammatories. Laminitis, or “road founder,” can occur as excessive concussion reduces blood flow to the laminae, which tear, resulting in downward rotation of the coffin bone. Due to long-term risk of degenerative joint disease, it’s wise to minimize conditioning on hard-packed terrain. At rides, look for softer footing off to the side and slow down to reduce concussion.
 
  • Flat terrain looks easy, but looks are deceiving. Flat terrain requires use of the same muscle groups over long periods, leading to fatigue. Riders can help by varying the horse’s speed and gait. 

Tips for Riding in Diverse Climate Conditions

As both a vet and a rider, Dr. Ribley is well acquainted with the impact of climate on horses’ ability to perform. She shared some excellent advice for keeping our equine partners safe in all conditions:

  • Cold and dry weather makes for lower risk of dehydration and hyperthermia (overheating). Endurance vets see fewer metabolic pulls at cool, dry rides – but more lameness pulls, presumably because the horses are moving faster. Riders should take care to avoid overtaxing their horses mechanically. Also, blankets should be on hand prevent horses from getting chilled when they stop moving.
 
  • Cold and wet weather is often accompanied by challenging footing, making horses more injury prone. In chilly conditions, it’s best to let horses sweat and dry on their own instead of adding water, which can cool him too fast. (This reminds me of the time a vet actually thanked me for bringing a dry horse to show for BC on a crisp day ~ he said he'd seen too many that were hosed off and shivering.)
 
  • ​Hot and dry weather makes evaporative cooling quite effective. In these conditions, a horse may be cooled using water that is at the ambient temperature.
 
  • Hot and humid weather is metabolically challenging for horses. Evaporative cooling is less effective and hyperthermia risk goes up. In humid conditions, use water than is cooler than the air to bring down a horse’s temperature.
Dr. Ribley took some extra time to focus on hyperthermia. Horses whose temperatures exceed 103 degrees Fahrenheit are in danger! 
Cool Facts from Dr. Ribley

​A study of Olympic 3-day eventers showed no ill effects of wetting horses all over with ice water. 

​Cooling may be enhanced by adding rubbing alcohol to water at a rate of ½ pint of alcohol per gallon of water. Check for abrasions first – this stuff will sting!
Inability to dissipate enough heat through panting and movement of blood from hot muscles to cooler skin results in fatigue, increased heart and respiratory rates, and even central nervous system disruption.

To cool a hot horse, Dr. Ribley advised riders to remove the horse’s tack. Get the horse into the shade, ideally on a relatively cool surface (grass instead of blacktop). If possible, assist evaporative cooling with water and fans.
Do you ride out of region or in diverse conditions? Are there tips you'd add to Dr. Ribley's list? Share them in the comments.

You might also like:
Dr. Stephanie Seheult on How Your Body Works with your Horse
Dr. Langdon Fielding on Electrolyte Problems in Endurance Horses

More conference notes are on the way! You can subscribe to receive email notifications when new posts are published. Just fill out the mini-form in the right-hand sidebar. 
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2021 AERC Convention Notes: Dr. Langdon Fielding on Electrolyte Problems in Endurance Horses

3/9/2021

1 Comment

 
I love seminar notes. Rarely can I take the time to go back and watch an entire presentation, but I do re-read my scribbles for a refresher on the key points. I hope that sharing them here will be helpful to you as well. 
 
Of course, I can’t possibly share all the details from this stellar session by Langdon Fielding, DVM, MBA, DAVECC, DACVSMR, and self-proclaimed electrolyte fanatic. To really take advantage of his generosity, register with AERC to access the 2021 Unconventional Convention content, which will be available through the end of March 2021.
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Sodium in Endurance Horses

Dr. Fielding began by sharing a typical lab panel taken from an “Ain’t Doin’ Right” horse at an endurance ride. The panel showed higher than normal sodium and lower than normal potassium, chloride, and calcium. He posed the question: Is the problem here too much sodium or too little water?
This horse’s sodium was high. How did it get that way? Either he was given too many electrolytes, or he lost more water through sweat then he replaced by drinking. He may also have been  dehydrated before the start.
 
If the horse’s lab panel had shown low sodium levels instead, Dr. Fielding would have been asking if we didn’t administer enough electrolytes, or if the horse actually drank too much. He observed that although it is possible (such as after a tough haul), horses rarely begin rides deficient in electrolytes.
The concentration of electrolytes in a horse's blood is different than the concentration of electrolytes in his sweat.
Potassium and chloride are much higher in sweat than in blood. Calcium and magnesium are lower in sweat than in blood, though the difference is less extreme. Sodium levels are similar in blood and sweat.

~ Dr. Langdon Fielding on Electrolytes in the Endurance Horse, AERC Convention, March 6, 2021
​Because sodium is all about the balance between electrolytes and water, identifying which side of the equation (sodium or water) got the level out of whack is key to preventing a repeat performance.

Potassium in the Endurance Horse

Moving on to potassium, Dr. Fielding said so much of this electrolyte is lost in sweat that low levels are common on lab panels taken during endurance events. Some horses tolerate low potassium better than others, and it’s not always problematic. However, low potassium is common in horses that are struggling or require treatment.
 
Dr. Fielding added that although weakness is a classic symptom of low potassium, this can be hard to differentiate from normal fatigue in an endurance horse.

Calcium and Thumps in the Endurance Horse

Dr. Fielding noted that although calcium is clearly tied to muscle and heart function, it is less consistently associated with endurance horses that are having trouble.
 
Low calcium, typically in addition to loss of potassium, chloride, and sodium (in Dr. Fielding’s words, "lots of electrolyte abnormalities colliding"), can contribute to synchronous diaphragmatic flutter, or thumps. Interestingly, thumps may be observed in a horse that is otherwise fine, as well as in a horse that is exhausted.
 
Dr. Fielding noted that feeing a horse alfalfa (which is high in calcium) can help thumps resolve within an hour or two, but cautioned that giving electrolytes to the horse could be risky if the horse is dehydrated. He said a vet would generally treat thumps with IV fluids including calcium.
Although not well documented, it is possible that a genetic component predisposes some horses to thumps.
​~ Dr. Fielding in response to an audience question
Dr. Fielding emphasized the importance of determining why a horse prone to thumps is affected. Future episodes may be preventable through changes to the horse’s electrolyte protocol.
It is possible – though this has not been rigorously tested – that feeding a low calcium diet during conditioning, then offering alfalfa just before the ride, can help prevent thumps. Dr. Fielding cautioned against doing the reverse; that is, eliminating alfalfa at a ride if a horse is accustomed to consuming it.

Final Words

Dr. Fielding wrapped up his presentation with a reminder that problems in endurance horses aren't always about electrolytes…and when they are, the answer isn’t always about changing products or administering more. 
Q&A with Dr. Fielding

Q. Where do you start on developing an electrolyte strategy?

A. As a starting place in a horse that isn't having problems, try 1/2 tube of electrolytes per vet check.

Q. Should we preload with electrolytes?
​
A. Dr. Fielding is neither for nor against this practice. Additional research on the subject is needed.
Riders should do their best to ensure that horse are hydrated before the ride and that sweat losses (both electrolytes and water) are replaced during the ride. If a particular horse is having issues, the rider should work with her vet on a targeted strategy.

​There was so much more to this presentation! For example, did you know that blood gets less acidic as chloride is lost? Or that ammonia is an electrolyte?

I highly recommend listening to the full talk. Access it by registering for the Unconventional Convention on the AERC website. Registration should be available by March 15, 2021, giving you access through the end of the month.
Did you get a chance to listen to Dr. Fielding's talk? What did you find most interesting?
You might also like: Dr. Stephanie Seheult on How Your Body Works with your Horse

More conference notes are on the way! You can subscribe to receive email notifications when new posts are published. Just fill out the mini-form in the right-hand sidebar.
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2021 AERC Convention Notes: Dr. Stephanie Seheult on How Your Body Works with Your Horse

3/6/2021

2 Comments

 
Was anybody else thrilled to see that both days of AERC’s 2021 Unconventional Convention start with a focus on rider fitness? It seems to me that interest in this topic has increased recently. Maybe it’s not my imagination!
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Dr. Stephanie Seheult kicked things off with a session entitled “How Your Body Works with Your Horse." Dr. Seheult is a Doctor of Physical Therapy with a Bachelors in Health Science, as well as an active equestrian. Most of her clients at Advanced Physio are also riders.
In her presentation, Dr. Seheult focused on the importance of balance in the pelvis and its surrounding muscles. She noted that, in the saddle, many riders feel one seatbone more than the other. Riders may also sit off to one side.

These imbalances worsen as we fatigue – and that’s no small matter for those of us who ride 25, 50, or more miles at a stretch. Dr. Seheult's focus was on the rider, but of course our imbalances affect our horses as well.
Imbalances worsen as we fatigue ~ and that's no small matter for those of us who ride 25, 50, or more miles at a stretch.
Dr. Seheult described two, common causes of pelvic imbalance:
​
  • Pelvic Rotation, in which the top of one side of the pelvis rotates back (or down) and the top of the other side rotates forward (or up). If your right pelvis rotates down, you’ll feel your right seatbone more when you ride.
  • Imbalanced Back Muscles, in which the back muscles on the right and left sides of the body differ in length, pulling the pelvis out of alignment.   
Dr. Seheult also emphasized the importance of the gluteus medius muscle for lateral stability in the saddle. She said one side is usually stronger than the other. On the weak side, your hip flexor must compensate for your inactive gluteus medius, forcing you to use your hamstring to lift your heel to get your leg on the horse. Whew!

My favorite part of the presentation was the self-evaluation exercises. Dr. Seheult encouraged us to try a few tests in real life as she talked:
  • Hamstring Stretch: Standing up with one heel placed on the coffee table in front of me (leg straight), I followed the instructions to lean forward without slouching my shoulders or back. I paid attention to the stretch in my hamstring, then switched sides. I was not shocked to find that my right hamstring was tighter than my left. It seems like I’m always working on keeping that right side in line! 
  • Hip Range of Motion: Lying on a mat on my back, with one leg out straight, I lifted my other heel off the floor, bending it to 90 degree angles and hip and knee. Then, I followed instructions to keep my knee in place while rotating my lower leg inward (toward my midline, resulting in external rotation of my hip) then outward, (away from my body, resulting in an internal rotation of my hip.) Having tried this with both legs, I noted that internal hip rotation is not my strong suit, especially on my right side. 
This was the moment when my cat decided to settle down on my belly and purr. Meanwhile, Mr. Sweaty's chihuahua amused herself by licking post-workout sweat off my forehead. At least I wasn’t lonely.

Anyway... Dr. Sehult had one more test:
  • Gluteus Medius Strength: I gently boosted Kitty to the floor, then rolled to my side. With my bottom leg slightly bent for support and my top leg straight, I followed the instructions to roll my top hip forward and down toward the floor. I then slid my top leg a few inches backward and slowly lifted and lowered it to observe my glute strength. On this one, I didn’t feel much difference between my left and right sides – maybe because I work out a lot and my strength is generally better than my mobility. I noticed a slight tendency to dump tension into my lower back, though.
After the self-evaluation exercises, Dr. Seheult was joined by Jeanette Henry, owner of Positively Pilates. The two of them work together on Ride Advanced with Positively Pilates.

I won’t even attempt to recite the nuances of the gentle pilates session Ms. Henry talked us through. It focused on the neutral spine and a rider’s ability to keep the pelvis centered while rotating the legs outward. I found the pilates exercises easy and pleasant, and can definitely see the benefit of looking more into pilates as a way to further strengthen and balance my core. 
 
Access to the videos is closed during the duration of the convention (March 6-7, 2021), but my understanding is that AERC will reopen registration next week. If you didn't get a chance to catch this session the first time around, I highly recommend taking the time to watch the video and try the exercises.
Like strength work, mobility work is key to athletic longevity.
My biggest takeaway was a reminder that I really do need to put more time into mobility work. I always enjoy yoga, pilates, Feldenkrais, and form rolling (well, maybe not foam rolling), but I struggle to prioritize them. 
It always seems so much more productive to run, spin, lift, ride, or write. But I know that's short-sighted. Like strength work, mobility work is key to athletic longevity. ​

How about you? Did you watch Dr. Seheult's session? What did you get out of it?

You might also like:
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    Thanks for dropping by! I'm an endurance rider in the northwest region of the United States. This blog is about distance riding, training, and the practice of being my best self for my horse. I hope you'll come along for the ride.
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