Cue the Comeback

Wiggle Waggle Walk Run 2K

Taken from my IG post

It’s been awhile since I’ve done one of these post race reports!
So alert 🚨 long post 🚨
First off...I ran! No this isn’t a throwback to a Flock of Seagulls although they did have some pretty wild hair styles! 🤣
I digress but really this totally was about the dogs and supporting the Ottawa Humane Society. They had a great pet expo and lots of activities for kids and the fur friends. I think the Lansdowne folks were really confused as to why there were so many dogs!
We got there early enough and Shade got to ride on a 🚌 for the first time at her first race. We had parked at Carleton University as they had free parking but DD19 has a pass so we parked in her lot and walked down to our ride. It was a short ride from there and the. We arrived just in time to see my cankle buddy Kathy!
So this lady has literally been my spirit guide with Michelle. She suffered her Cankle injury at Manotick Miler and Cankley was born. Once she heard though social media about Michelle she immediately reached out for support and we’ve been cankle buddies for life. I owe her a lot for getting me through the many stages of Michelle and Cankley as she’s shared her journey with me. It has been great to follow her recovery and to see her medical team #KineticEdge and soon to be recover.rx
It’s been 🎱 long weeks to this day and basically Kathy and her attitude (no sugar coating the facts at all) has brought me the confidence and most of all a sounding board to all my fears and doubts. After all she’s practically done this 9 weeks ahead of me.
As for the race itself...I had zero expectations but to just run and have fun! For my 1st race Post Michelle, I told her to park it! And She did. It was a very chaotic start for the 2K Furry Fun Run but once we got to the road it was easier to navigate. So many four legged fur friends.
My first K was pretty good. I lost my running partner to a stitch so she had to fall back. Once I rounded the turnaround I slowed down and walked back to get her. We took it easy and finished in 16:34 chip time. My Garmin is set to auto pause but the race clock doesn't but all in al a good first outing for Michelle and me. As well as Shade's first race!! She earned her bling and some extra treats. Thanks to all of the organizers and volunteers I know first hand the role you play.

Monday, Monday

For the last few weeks I've been taking Monday's off as part of stress management. I have to say I have enjoyed spending these days not thinking about work and focusing on me and doing things that matter to me. It could be as simple as running those errands that you just don't have time to do during the week and allowing me to take my time and do those errands where you could stand in line, but when you are off you have plenty of time to wait and not stress over it. Also I had a chance to visit some friends. Why? Because I can and they are actually ok with meeting up with me. So I burn a bit of fossil fuels to get there, but the end result it's good to be able to see people and connect. It's a state of mind. There are times when I want solitude and there are time when it's just time to reach out.

So for all those people needing that break...whether you call it a mental health day or just a sick day, then take the time you need because it is important. You matter to you and no one else! Self care! Don't be afraid to reach out. Even if it's a text or a phone call. Find the balance! ☯

9 months Post Ablation; Michelle Update and 2K Furry Fun Run

9 months Post Ablation

I really don't have much news on the cardiac front since that past eight weeks I've done a lot of RnR and did absolutely nothing adventurous to warrant any sort of cardiac news. But as far as I know I've had a lot of rest and relaxation. In fact for August long weekend the fam all went to Chateau Montebello. Nothing but venturing out to a log style mansion out in Montebello, Quebec to stretch out and relax. Now that was a way to unwind and not do anything to crazy to cause any arrhythmia and enjoy the gastronomic tastes of the hotel.

Afterwards I enjoyed a lot of binge watching of PVR'ed shows and just enjoying life as a retiree. I can see the health benefits of being off for extended periods to being stress free and enjoying the weather.

Poolside at Chateau Montebello

Girls hit the spa, I hit the pool

Michelle Update

Well I'll cut to the usual shockwave and challenging PT exercises. I'm still working on those and as of last week my chiro believes I'm ready to hit the road; however, it is up to my PT who I saw today and gave me the let's add a couple of more exercises to keep building the strength in the cankle.

6 active days in August

Normatec boots at ActiveHealth Hintonburg part of the recovery

2K Furry Fun Run

We (Michelle and I) are ready to try out what we've been rebuilding and see how we do on this fun run with Shade and Mei-Ling and how we do on this simple out and back.

Stay tuned for the race report 😁

Race Kits for me, Mei-Ling and Shade (Bandana)

The three most important letters in the Alphabet!

NSR

For a heart patient, especially for this AfibAsian, NSR (Normal Sinus Rhythm) are the best letters in the alphabet.  On Thursday, July 18th I finally met with my electrophysiologist and received the "all clear" to proceed and exercise with higher intensity. Of course during this time to maintain a more sensical approach so I will stay the course. Thanks to "Michelle" I'm a bit bound by taking it easy and will be forced to return to active running when I'm given the all clear, but it was the best news I've had since the ankle sprain.

So next step is to just make sure I follow the doctor's orders.

As for my EP he's ok with me doing things, but when I asked about training his reply was for running to stay fit, but if I had a goal and desire to do something is train within my limits. 

For now my updates will be more about "Michelle" the diva cankle and hopefully I'll be ready for some fall running.

If most of you know me then this is a huge milestone for me.

Moving forward! Lub-dub lub-dub

Normal Sinus Rhythm

Michelle Update - Fri. July 19th

Bruising from Acupuncture and a bit of Michelle

Volunteering

Since my summer running is on Hiatus...Thanks "Michelle" I've shifted to helping Miss L to get her volunteer hours volunteering at the last couple of events.

The Cyclelogik/Hintonburg 5K and the Farm 5/15 Run.

Always fun to give back and still get to see my running friends. Best run community!

Traffic cones err volunteers

Water Station with my girls

Courtesy of Ian Hunter

Courtesy of Ian Hunter

Courtesy of Ian Hunter

Courtesy of the cankle's namesake Michelle

Countdown to Race Weekend but wait...

But First Stress Test #3

This past Monday I was booked in for my, hopefully, last stress test. My last stress test was done when I was in Atrial flutter so the results were skewed and based on my activity it was hard to give me some solid foundation to build to work on in my recovery.

Usually I give myself plenty of time to get to the Heart Institute, but Monday must have been a major appointment day since I circled the lot and streets trying to find a spot. In fact I can't fathom why they don't let patients park on the side streets. Oh wait the residents don't like cars in front of their home in front of a major medical institution that could save lives <insert eye roll> I ended up going to the Civic parking garage and getting Valet parking. Which really means leave the keys and when a spot opens up we'll pull it in. No extra charge. It's just insanity. I had five minutes to spare to make it to my appointment so I briskly walked form the Civic hospital to the Heart institute and made it up the stairs and overshot by a floor and had to double back and go back down to check in. I was definitely warmed up.

Registration took forever as some person was taking their time asking questions upon questions. I finally got registered and sat down. I'm sure I got the looks of me in my running gear especially a guy in compression calf sleeves were pretty sight! I bet!

I got called in right away and headed to the room. I met Bonnie the tech. and pretty much we got set up right away.

Oh and amidst all this I was doing an Instagram takeover of the Ottawa Marathon story so I shared A LOT of my day in that feed.

Similar to my test back in February it was a steady pace and incline every couple of minutes. My BP was like 154/100 when I started. I think that brisk walk and stair climbing gave me the white coat syndrome of high blood pressure! Oh wait I do have high blood pressure! 😲

Seriously it may have helped as I was pumped up to get going. I kept an eye on the screen and saw my time on the treadmill and notice my rhythm seemed steady so it was pretty good IMO.
I pushed myself as I wanted to know if I could hit the high heart rate to trigger any signs of V-tach. Of course I can't tell, but there may be some, but I'm not someone who can read that sort of thing. I did push as far as my legs could go to about 12 mins. I know the incline was pretty high as my arms were pumping pretty good. By the time I called no joy I slowly came down and walked off and then limped my way to the bed to get rid of all the fun electrodes and belt off my body.

Once I finished sweating on the sheets I towelled off and headed back up to the Cardiac rehab to see my Physiotherapist Guy-Anne. This would be my last visit with her as my brief program is now up. I can say that she has been on my team right from day 1 to let my heart heal and take it easy. As well, I'm not one of her normal patients so I definitely challenged her. So the last visit I had to answer a few survey questions and then rate a score on the care. Also I had my stats taken, weight, BP, waist measurement. Once that was done I was given my blood work requisition and headed on my back to the parking garage where I had to go an pay but didn't want to be one of those guys holding up the line when you forgot to pay before the exit.

Just a few pasties

Ready to roll!

My tech Bonnie!

Survey says!

My PT Guy-Anne

TulipFest

After leaving the Heart Institute I decided to head over to the Arboretum and do a quick run to see the Dow's lake tulips and see a portion of the race course. I started out from the Arboretum and headed down from there along the canal to Dow's lake. Then from there I was off to see what tulips were actually blooming. Not very many from what I saw and then I turned up to see if any others and it seems anything getting some sunlight were showing off, but others not so much. This is probably the latest the tulips must be blooming. Which means that for the runners of race weekend should be able to see some spectacular blooms still.
I did an out and back and detoured for an ahem Beavertail mid run. You know because the necessity for carb loading!
I headed back to where I left the car and then headed home.

Probably the better variety of tulips at the moment

Greening up in the Arboretum

there may have been a few stops along the way

Ottawa ComicCon

After not going last year I decided to go just one day because Tom Welling of Smallville and Lucifer fame was making an appearance.
I won't bore you with my geekdom, but it was the best 7 sec of the day!

Always geeking out!

Tom Welling

Custom made case

Orienteering 101

Well let me begin by saying that orienteering is not exactly easy. I'm not exactly used to using a map since technology has taken over so heading out with a map, compass and a whistle was definitely different. So I connected with the Orienteering Ottawa crew at South March Highlands to give it a try. I met up with the Raz fam and Mike gave me and a few others a 15 min intro. But before that lesson I have to say the registration progress was intense, but pretty organised. Of course I didn't realize that there was a fee attached...oops. Anyhow Mike loaned me $15 SO I owe him.
I decided to start out and Mike was going to come with me, but then he sent his boys with me to get started. So while I grilled Evan and Luke on the finer points of orienteering I set out on my way. It's almost like a game of Amazing Race mixed with trail running/hiking.
It took me about 20 minutes to find the first control. It could have been longer, but lucky Kristi came and rescued me for the 1st couple and then she was gone like a bat out of hell. So much for lesson 101 in orienteering it was every man and woman for themselves. I had help with 5/13 so I was on my own for the rest. I took a moment and decided to try and stick to the path and hope I can figure out the symbols and compass. However, there was a lot of bushwhacking off the trails so trying to figure out where one was and the next was pretty tricky, but by the end I think I figured out some, but sadly I missed one as by the end of the session (two hours later from the start) I found the last and made it back to the finish. Of course I missed the turn so it was tricky to figure the scaling to the map to where the control was.

That is a control that I'm supposed to tag!

Trilliums are blooming

Mossy

The lake effect

the map and the control stick

Final tally and an MP for my first outing. Oh well.

April Awakenings

Training

RunCoach

If you have signed up for Ottawa Race Weekend you may have seen an option for Run Coach. Run Coach is an online coaching app that helps you build a training plan to achieve your goals. In the past I've signed up for the Running Room Clinics and I've also dabbled in the Peak Performance Training. I'm taking a look at this app as 1) it was free with registration 2) it's about accountability when I felt I didn't want to be with an actual program that I couldn't adjust as if I'm at a clinic or with another plan it would have been tricky as my recovery/rehab has taken priority. With that being said I've been slowly returning and using the RunCoach to lay out my progress. What the app does it syncs to my Garmin data and calculates with its algorithm to develop a plan for you. 

Campus RUNch

Selfie outside my building

So I'm giving it a try and will keep you updated. It's about 35 days to Ottawa Race Weekend and I'll be ready for my 10K. So we shall see if I'm ready for my goal, but realistically I'm running it for Team Heart and spreading the word of awareness for the Heart Institute.

RunCoach Online Dashboard

Cardiac Athlete Meeting

I got a chance to meet with a fellow CA in Montreal when we went to bring Lia to a concert of one of her favourite artists Conan Gray. So we had a chance to chat over coffee.

She is an amazing athlete and overall amazing person that has overcome a lot since her cardiac arrest.

Nicole and I by McGill and Mont Royal

Run to Beer - Pint Series

On April 7th I participated in the 2019 Run To Beer - Pint Series and it featured my teammates from Team Awesome. It was great to meet fellow ambassadors IRL, It was nice to get out to run. I had registered for the 10K, but knew that I needed to keep it low mileage so I started out at the back of the 10K crew and decided to go and see if I can turn around at some point and head back. It was a great day and a great run to head out for a run with the crew. I found a great place to turn around by the giant steps on Colonel By and headed back around Echo drive and did a Bank Street loop.

Run To Beer - Dan's modified route

If there's beer you may find my teammate Jenn aka OmmMama

Warm up with Yoga on Tap Ashley

Jenn was doing an IG takeover of Ottawa Marathon.

Post photo of the Team Awesome crew

Q/A with the crew

Road Race #2

Rather than regurgitate the post I did on Facebook. I will link it up here to show and post some extended photos. I made it public so you can read the race recap I did.

https://www.facebook.com/dan.pak.904/posts/10156088443906766?sfnsw=cl

The route!

Equipe formidable/Team Awesome

Team Awesome/equipe formidable

Bib

Flat Dan

Team Nuun represent

10K mass start

The turnaround

Joelle caught up with me!

Cheer Becky in the distance

She's da best!

All MEC races end with a banana reward

Post Race Selfie

Maxime

Ian

David from the Bushtukah Trail Runners

Gesine

Christophe

Julie

Jenn

It's been a busy month already and I'm ready to take on the next set of challenges. Look out Turtle mode.