#legsofsteelchallenge Day 15

Burpees. I have such a love-hate relationship with the burpee. Need more cardio in your life? The burpee will tell you. Your quads are weak? The burpee will let you know. Soft core? Oh yeah, burpee’s gonna tell you all about it.

I’ve included this plyometric exercise in the legs of steel challenge because it works. Plain and simple. Fifty burpees can be overwhelming if you’re fairly new to them. It’s much better to break them down into sets: 5 sets of 10, or 10 sets of 5. The most important point is that you keep correct form. So if you find yourself hitting muscle fatigue, modify these suckers. Walk your legs up to your hands instead of jumping up from the plank position. And stand up instead of thrusting upward.

We’re 2 weeks in to the legs of steel challenge. I hope by now you’ve started to push beyond your comfort zone. If not, I hope you’ll add to these exercises to help you achieve your goal. And if so, that’s awesome–keep up the good work!

Again, much thanks to our awesome sponsors: @eqstyletheory @rideheelsdown @shopthebraidedmane and @equinesnax

#legsofsteelchallenge CATCH UP

It happens all the time–you get a little progress going, and then, BAM! Your horse pulls a shoe and abscesses three days out from a show. Or, if you’re a mom, your child gets sick. That’s what’s great about 30 day challenges: you’ve got the workouts on a calendar, so you can go back and play catch up. Or, if you don’t have time to catch up, simply start up again where you left off and extend your time frame.

My daughter just came home from an extended stay in the hospital for a bad case of RSV. Today was my catch up day, and I was so pumped to see all the IG peeps that had posted their #legsofsteelchallenge photos and videos while I was away. YOU GUYS ROCK!!

Putting all the workouts together, I can really feel those muscles that these exercises are designed to target. Be sure you’re adapting these to meet your fitness needs (tone it down or ramp it up as needed).

I really didn’t think the hamstring curls were going to do much for me, but I was pleasantly surprised to feel a little hammy burn after a couple of sets! And those burpees…I need more cardio in my life, for sure.

Exercises like the curtsy and rear lunges really help show you which is your dominant, or stronger, side. I have a weak left knee, and it was pretty evident that I need to work that left quad more.

Thanks so much to our awesome sponsors for helping me put on this challenge: @rideheelsdown @eqstyletheory @shopthebraidedmane & @equinesnax

Day 10:

Day 11:

Day 12:

#legsofsteelchallenge Day 2

If Day 1 was easy for you, great!! Each day should be progressively harder but should not be painful or result in extreme soreness. (Despite what your trainer tells you, No Stirrup November shouldn’t be a torture session!)

Day 2 consists of 15 side leg raises, 10 lying inner thigh raises, and 20 seconds of side plank (each side). You’ll work your abductors, adductors, and core muscle groups. As always, if you find yourself struggling to complete the workout, break it into sets, or modify it to suit your fitness ability. In the saddle, add another minute or two to your stirrupless session, or drop one iron at a time while posting.

No Stirrups November Legs of Steel Challenge

Are you ready? Really ready? This month, dear reader, I challenge you to push yourself and find out just how far you’ll go to get those highly coveted eq legs. You know, the kind Taylor St. Jacques has.

But to build those legs, you need more than just dropping your irons. In fact, before you drop those irons, you need to be ready. Going cold turkey and putting your stirrups away in the tack room for the month can have unintended consequences for you and your horse. Dropping your irons before your legs are ready can actually cause more harm than good.

This month’s challenge helps you build the muscles you need to have a strong position in the saddle. And as you build the muscles, you should also drop your irons for longer periods of time throughout your rides so that by the end of the month, depending on your fitness level, you should be able to complete your entire ride sans stirrups.

Day one starts off fairly simple: 25 squats, 10 lunges, and 30 seconds of plank. You’ll work your glutes, quads, hamstrings, and core muscles in this workout. If you find it really easy, that’s good. If you find it fairly difficult, break it down into sets with short rest periods between the sets. Aim for dropping your irons in the last 5 minutes of your ride. If you can’t post without irons just yet, stick to holding your legs in the correct position without stirrups at the walk.

If you’d like to participate, follow me on Instagram: @idteventing  and use #legsofsteelchallenge to share your pictures and videos for a chance to win prizes offered by fabulous sponsors like The Braided Mane  (@shopthebraidedmane), Ride Heels Down (@rideheelsdown) and Equine Snax (@equinesnax). This challenge was developed and produced in collaboration with EqStyleTheory (@eqstyletheory).

It goes without saying, but you should always consult a physician and/or trainer if you have any questions at all about your abilities to perform any of these exercises. I am not a licensed or professional fitness trainer–this challenge is meant to be fun and to build camaraderie in our sport!

 

Chronic lower back pain…and what I did about it.

It’s hard to pinpoint the moment I realized I had chronic lower back pain. You don’t just wake up one morning and say, “wow. My back has been hurting a long time.” It sort of dawns on you that 1. Your back always hurts, and 2. You can’t remember when the pain started.

A couple of months ago I realized my chronic pain was affecting my daily life, so I scheduled an appointment with my physician. The MRI revealed nothing too alarming: mostly typical degeneration with a couple of herniated/bulging discs and some bony changes. My ortho referred me to a pain management specialist for further treatment. The PMS explained to me that the majority of my pain was most likely due to the facet joint nerves (btw, if you speak ortho or neuro, I’m really dumbing this down because it’s not my area & I don’t feel like going back to look up the proper names/words, so bear with me). He recommended I undergo test injections to see if I would be a candidate for facet joint injections.

The first time I woke up from heavy sedation (I was awake, but don’t really remember much), I realized I had absolutely no back pain. Unfortunately, by the time the sedative wore off, so had the anaesthetic that was injected into my facet joints. It’s meant to be short-acting–the procedure is only a diagnostic.

When I met again with my PMS, (lol) he advised me that based off my results, I was a good candidate for neural ablation. That’s a fancy way of saying he wanted to burn my nerves using radiofrequency energy. I was pretty apprehensive, so I did some research. The naysayers suggested that burning the nerves minimized your body’s ability to use core muscles, but since the procedure only burns a select number of nerves coming off the facet joints, that point is really not supported. The only real negative I could find was that for some, the procedure didn’t really provide any relief. (And of course, with any procedure, there is always a minimal risk of infection.)

facet-joint-injection-xray-guidance

facet joints

Friday morning, I welcomed the sedative and settled in for a good nap. And they must’ve upped my dosage this time, because this time I have no recollection of anything past moving onto the table.

Saturday morning I woke up, put my feet on the floor, and waited for the shockwave of pain to run down my back to my feet and back up again. But it never came. And for the first time in a long time, I immediately felt motivated to go outside and ride, rather than laying around.

It’s now Sunday, and I now realize just how much chronic pain was affecting my life. My pain was not debilitating by any means–I was fully capable of doing pretty much anything I wanted to do, but I had zero motivation to do it. The pain made me tired all the time, and I found myself preferring to lay on the couch rather than go work out or even clean my house.

The procedure is not a permanent ‘fix,’ and it doesn’t cure anything. My biggest concern was, as active as I’m prone to be, that I would go out, overdo it, and further damage my spine. However, my PMS assured me that the pain and numbness resulting from the damaged discs would still persist, especially if I overdo it. Unfortunately, there’s not yet a good way to treat that type of pain. The sacroiliac pain was referred pain carried by those facet joint nerves, and that is/was my source for chronic pain. The disc pain results when I get out there and try to run on a regular basis. (The PMS and his nurse did give me a really odd look when I asked them about running before telling me, “You should probably find an alternative form of cardio.”)

I could probably keep typing and give you more information, but if you’re interested, just drop a comment below. I’ll do my best to answer any questions!

 

Eventing…for the two-legged species

Let’s face it: Eventers possess a certain level of craziness inherent to their nature. We have to be a little crazy to gallop our horses toward solid obstacles, drops into water, over ditches and the like. Heck, our horses have to be a little crazy, too! So, it didn’t seem out of the ordinary when a few of my Eventer friends suggested we enter a team into an upcoming Savage Race. Our horses run cross-country; why shouldn’t we?? I have to admit, I didn’t prepare as much as I knew I should. Still, I was running 3-4 miles easily on the treadmill, so I knew I could survive a six-mile run with obstacle breaks in between.
Friday afternoon, five people and one very large doberman loaded into a Jeep Cherokee and hit the road for Atlanta. By the time we negotiated the random highway accidents, heavy traffic, rain, and bathroom breaks, we checked into the hotel somewhere around 8pm. As I checked in, I noticed the very obvious “No pets allowed. No exceptions.” sign. I glanced backwards and cringed as I saw the girls unloading Sky from the back of the Jeep. Thankfully, the hotel clerk was busy and either didn’t notice or pretended not to. Once we’d unloaded bags and snuck Sky in through a back entrance (I know at least one of you out there has done this), we headed out in search of sustenance. We ended up at the local Applebees, where we quickly realized this was no typical family dining establishment. There was more of a club atmosphere with loud rap music blaring over the jukebox speakers. We renamed the establishment AppleGs, and rolled with it.
Super procrastinators that we are, we’d waited until the night before to come up with team uniforms. Enter the 10pm trip to Wal-Mart!! Thank goodness for Wal-Mart… The Effing Beasts would be clad in highway worker yellow. Well, except for the hubs. We granted him permission to wear black, and gave him the exception on the knee-high pink socks.

Presenting...Team Effing Beasts!

Presenting…Team Effing Beasts!


Wake up came at 6:30 am–meaning the hubs & I got to sleep in! Following a quick continental breakfast, we snuck Sky back out with our baggage and headed for the race. The poor guys (husbands endure an awful lot for our sake…) had to endure three girls getting pumped up with an ADHD-riddled musical ensemble. I don’t think we played a single song through its entirety. And we sang along…loudly and out of tune.
It was a cool, cloudy, miserable-looking day. We began to wonder if we’d make a horrendous mistake, but it was too late. Before we knew it, we were in the start corral with another hundred or so folks (out of around 3000 participants–they started everybody in waves) in the competitive division. Who were we kidding? We were going to be competitive against these folks? Too late–the crowd was moving forward, en masse. We hit the mud at a jog, and I struggled to find my rhythm in the ankle-deep sludge. The first obstacle was about 1/4 mile from the start line and aptly titled, “Shrivled Richard.” We climbed the ladder to a waiting icy bath of mud-water and jumped in. The adrenaline was pumping, so the waist-deep water honestly wasn’t too bad. And then I saw the wall ahead. Holy crap. It was best not to think. I took a deep breath, plunged underwater and lunged forward amidst a crowd of kicking legs and waving arms. I came up on the other side with the same expression on my face as every other competitor–eyes and mouth wide open, lips quickly turning a deep shade of purple. I don’t think I’ve ever moved so quickly in my life. But, I didn’t stay cold for long. To get to the next obstacle, we had to run up, around, and down a very massive, very muddy hill. As we struggled to gain purchase up the muddy slope, we had to dodge other folks who slipped back down. We made jokes about keeping our upper bodies back as we slipped and slid down hill, and for those tight turns, we yelled out “outside leg! Outside rein!” I’m sure other competitors thought we were crazy, but we didn’t care.
A lot of the obstacles were straight-forward: crawl in the mud under barbed wire, climb over walls, crawl under more wire in the mud….but then we got to the Colon Blow. Black drainage tubes awaited us after a muddy sludge under more barbed wire. I started in…and then my claustrophobia kicked in, and I quickly backed right out. But, then I forced myself back in, and before I could dwell on my confinement, I began shuffling forwards. I realized I could pretty well crawl on my hands and knees, and since the hubs was moving ahead of me and no one was behind me, I didn’t have a panic attack. I did have nightmares about that obstacle that night, though, that involved me getting stuck in the middle and unable to get out. *shudders* Also along the way was a crawl under electrified wiring (it was like hitting the horse fence over and over again), monkey bars, and a 13′ drop into a deep pool. And hills. A crap ton of hills in between all the 24 obstacles. Somewhere around mile three, I hit my runner’s high and found a new gear. I was having a blast!!
As we came around the way on the last mile, I was almost disappointed that we were nearly finished. But we still had one more obstacle to conquer: the Colossus. I watched as girl after girl and boy after boy took a sprint towards the half-pipe wall, reached for the rope, only to slide back down again. I vowed to reach that rope on the first try. When it was my turn, I took off as hard as I could run, reached for the rope, and struggled for maybe a millisecond–just long enough for me to reject failure–it was not an option. I grabbed the knot at the end of the rope, planted my feet, and began to climb. Thankfully, there were a couple of guys who’d already finished who returned to help people over the ledge. I’m not sure if I could’ve made it on my own. Once I made it, though, I quickly returned the favor–helping guys and girls make it up and over the vertical ledge. Missy and I would grab their arms and hang on until the big guys could make it over to pull them up, lol.
Finally, our whole time was at the top, and it was our turn to slide to the finish. We sat down together, grabbed hands and threw them into the air…all the way down to the final icy bath.
Headed to the waiting bath below

Headed to the waiting bath below


When we crossed the finish line, they hung a medal on our necks and handed us a dry t-shirt…that didn’t stay dry for long. Adrenaline rush fully engaged, we jumped around screaming ecstatically and began posing for pictures.
I did that.

I did that.


Team Effing Beasts--post-race

Team Effing Beasts–post-race


After a change of clothes, we made our way back into the venue to listen to the band. Out of curiosity, we headed over to the Times board to check our finish time. Out of nowhere, we noticed three of us had placed in our age categories. What?! Obviously, the hubs had run with us and therefore wasn’t competitive in the men’s division, but Missy, Shannon and I had placed 5th, 4th, and 4th repsectively. Our team had finished somewhere around 17th place–not bad, we mused! Although they were only awarding for the top three places, we still hung around for the awards ceremony. When they got to the 30-34 age group, I heard them call out my name. I was confused…somehow, I’d ended up in 3rd place! (To qualify for a placing, you had to complete ALL the obstacles–my guess is that after reviewing, they realized one of the competitors ahead of me hadn’t completed an obstacle.) I ran up and got my bronze medal–in complete shock.
I placed?!!

I placed?!!


We immediately began plotting our next entry…as competitive as we are, we’re bound and determined to win the next one!!
As a reward, we stopped at the Food Truck Park in Atlanta and gorged ourselves on BBQ and crepes before heading home. Thankfully, Shannon’s husband (who didn’t enter the race) drove us home, so we all got some well-earned sleep on the way.
Yesterday started off cool and cloudy, but the skies finally cleared up after lunch, so I made my way out to the barn…and that’s another post!

Saintly thoroughbreds and motivating incentives

It’s definitely dullsville around here. I’ve got that itch for sure–I’m dying to ride. I keep testing my abduction and adduction abilities: can I get my leg over the saddle and then down into position? Not yet, my friends, not yet, but soon…
I went out to the barn Saturday afternoon all by my lonesome to get a little Johnny time. We’ve got his grazing paddock fully set up, so all we have to do is open the back gate to let him into his little grassy oasis. Picture this: me, on crutches, struggling through sand that sinks my crutches a good three inches deep, and Johnny, patiently following along as if I had him on a halter and lead rope. He never blinked twice at my additional aluminum ‘legs,’ though he did step on one as I took a misstep on my way to the back gate. He was following where he should, and my crutch hesitate just a moment. Thankfully I didn’t go down, and patient old Johnny just stopped because I did. Then, he stood and watched as I opened the gate in increments: crutch forward, lift and push gate six inches; crutch forward, lift and push gate six inches…you get the idea. He’s gotten a little spooky since all his buddies moved away; without other horsey friends to help keep watch, it’s up to him to warn the herd (on the other side of the property, no less) if the boogeyman shows up. I was diddling around in my tack room when something spooked him, and he came racing back in, all the way to Momma. Since his head was in the tack room, I decided I’d attempt to put his fly mask on–thinking he’d be like, “no dice, woman” and back out. Instead, he stood stock still while I maneuvered around, flipped it over his ears, and shrugged it into place. So, I doused him with fly spray, too, and he got a little fly relief. Then, of course, he wanted to show me how much he appreciated me by sticking his ginormous head on my shoulder. Pony love.
Although I’m practically going insane with stall rest, I’m keeping my eye on the prize. Ryan has consented to a three week stay with Koby this fall, so I’ll have three full weeks of two-a-day dressage lessons both on Johnny and her Prix St Georges horse. A little horsey heaven to motivate me to do all my physical therapy to the letter!
Meanwhile, I’m back in the kitchen with Ryan acting as sous chef. Last night I prepared authentic Jamaican jerk chicken. I’m going to tweak the recipe a little, and I was thinking maybe I should start a side blog for cooking… It’s a thought.

Life on crutches

I’m almost three weeks post-operative, and that means it’s been three weeks since I’ve ridden. My physical therapist jokes that I’m counting down the hours until I can get back into the saddle, but I’m not sure she realizes how much truth there is to that. As she was working on my abduction range of motion, I mentioned it was enough to get my leg over Johnny if I could just get someone to lift me high enough to get up there. She had to check to make sure I wasn’t actually going to try it. Tempting, but I’m not completely without sense. Everyone (including me) is amazed how quickly I’m healing–aside from the muscle atrophy and severed bones that are still fusing, I could be walking. I have so much range of motion back, and I’m down to minimal discomfort. It’s easy to overdo it at this point, and yesterday was a prime scenario: after physical therapy, I spent about 30 minutes in the pool walking in chest deep water. After dinner, I plopped myself on the couch and refused to move. Duly noted, hip, I’ll take it a little slower.
Meanwhile, Johnny now has a temporary grazing paddock adjoining his dirt lot, so he’s getting some grazing time, which takes some of the edge off. Thankfully he’s a horse that can go right back to work after several weeks of vacation, and since I’ll be starting him back on the longe, there’ll be no worries about his back muscle atrophy.
Unfortunately, I’m starting to feel the negative side effects of my non weight-bearing status. The crutch-life, so to speak, is wearing on my nerves. My house is a wreck, and in between Carson and Ryan, I negotiate a mine-field of dirty laundry, toys, and TA-50 every time I get up to go to the bathroom. The fact that I have yet to come crashing down is a testament to how carefully I place each crutch around the debris. Ryan is either unable or unwilling to empathize–I know he’s tired of taking care of Johnny, doing the laundry, washing dishes, and fetching things for me, but the fact remains that I’m completely unable to do these things until I have some hands free and can put weight on my leg. I am finally able to drive, so I’m at least mobile! I can drive myself to therapy and the doctors’ appointments. I’m halfway through my six week sentence, though, and so far it’s flown by. I’ll be walking again before I know it. I’m really hoping that since my range of motion is returning so quickly, Dr. Flandry will allow me to do some therapeutic saddle time at that point as well. Fingers are crossed!!

Try not to panic

In preparation for our upcoming Poplar Place Event, I decided to devote at least 2 days a week riding sans stirrups. I began yesterday and was pleasantly surprised to see that I could actually remain in the saddle for the duration of the ride. I definitely have a big case of the weenie legs as a result of stirrup dependency, but it’s nothing a few weeks’ worth of stirrup-less rides wouldn’t fix. All was going so pleasantly well…
And then the bomb dropped. At 2 o’clock that afternoon, I walked into the orthopedic clinic to meet with a new doctor. My previous orthopaedist had referred me, telling me there was nothing further he could offer me. After a brief set of x-rays (seriously, I should be glowing green and have incredible strength by now), his PA came in to torture me. I’m sure that wasn’t her actual intention, but after I nearly kicked her in the face (reflex–not intentional), she quickly apologized and backed out of the room. It took the doctor all of 30 seconds to tell me that I did, in fact, have FAI (Femoral Acetabular Impingement Syndrome) and that it would require surgery–sooner rather than later. Actually, what he told me was I could get the corrective surgery now, or wait until I had no cartilage and debilitative arthritis, leading to a hip replacement when I met the age eligibility. After he left the room, his sadistic PA spelled out the gruesome details of what they had planned for me. Due to the nature of my type of FAI (Cam), they would have to do an open (versus arthroscopic) surgery, dislocate the femoral head, shave off a section of the greater trochanter to detach the muscles, shave down the disfigured femoral head and neck, then re-attach the trochanter sliver with 2 screws before closing me up. She assured me that, as she would be closing, she would do her best to keep the sutures under the skin to minimize scarring–it’s a 6-10″ incision. To add insult to injury, I will be totally non weight-bearing for 4-6 weeks and out of the saddle for 3 months. As I sat there in shock, she asked if I had any questions. I couldn’t actually form words, much less think of any intelligible questions to ask! She sent in their appointment scheduler, who gave me a form that would allow my primary care manager to sign off on the surgery and told me they do surgeries on Mondays, Wednesdays, and Fridays and that they can usually get me in within a week.
Suddenly, everything was moving way too fast: what was going to happen to the show season? How would I take care of the horses? Who would take care of me?? How would Carson deal with Momma not able to get out of bed? A whirlwind of questions coursed through my head.
Long story short, everything I had planned for this summer is now on hold. I’m in search of someone to short-term lease Johnny so he can keep going, and Cayenne will go stay at my parents earlier than planned. Hopefully I’ll be recuperated well enough to finish out the season with one or two events, assuming I find someone to keep Johnny going. And, I guess I’ll tough out the bed rest the same way I did when I was pregnant. At least this time I won’t be cooped up in the hospital–maybe I can get an electric off-road wheelchair and get out to the barn….now there’s a thought!
Until they cut me open I’m going to KEEP CALM AND RIDE!

An update on my hip–can’t we just replace it already?

The nurse from the Hughston Clinic called me this afternoon to tell me what time I need to show up for my appointment Monday. We’re starting intra-articular “diagnostic” cortisone injections into my hip, and let’s just say, I’m not exactly thrilled to subject myself to needles inserted into my joint space.
I’ve still yet to hear a confirmed diagnosis, but the orthopedic surgeons I’ve seen are both leaning heavily towards a labral tear. The labrum is the cartilage that lines the acetabulum–the “rim” of the hip socket. I’m still convinced that femoral acetabular impingement syndrome is to blame, but in the 15 seconds I saw this last ortho, I didn’t get a chance to go over my thoughts.
The pain has become more of a constant companion, and riding is the only time I don’t feel it. I like to think riding is therapeutic, but more likely I’m able to mentally block it so I can concentrate on being effective in the saddle. I definitely feel it as soon as I get out of the saddle.
The good news is that, for this injection, they are going to sedate me. This is a nice change from the last IA procedure. I had an arthrogram (an MRI with contrast dye injected into the joint space–NOT pleasant) several months ago, and according to the radiologist who had done hundreds of IA injections, I have a small joint cavity (which resulted in a longer than average procedure and a trip to the CT scanner so he could find the appropriate space). I had planned on riding Monday morning before my appointment, but since I have to be there at 0500, I guess Johnny will get the day off. Hopefully I can return to riding Tuesday. And if the doc suggests I should skip on the show next weekend, well, we’ll just tell him where he can stick that needle (hint: it will NOT be into my hip).
I’ve been told that if the cortisone injections resolve the pain (albeit temporarily), then the diagnosis of labral tear is confirmed. And, the scary word ‘surgery’ has been brought into play as well. Honestly, I’m all about doing whatever heals this the quickest. I’d love to get back into the gym!
More to follow as treatment progresses…