Canada Day 2023

On the heels of returning back from St. John's I had one day of work and then literally no prep time to actually plan to race. I managed to go from the 10K to the 5K as I've had zero time to train for a 10K and I'm sure I would have finished, but it would have been ugly. I think I can manage a 5K. I saw a few familiar faces and I said hi to many and then started to get ready as I saw the 10K runners start heading out that in less than 10 mins the 5K folks would be starting. I had not run this race as a 5K in awhile. Not since I was diagnosed with AFIB and before COVID I did the 10K. The last couple of years I had been volunteering as this race was always tricky to get volunteers since it is a national holiday and of course everyone does want to run a race. 

The race itself was fine. Weather cooperated as if you know anything in Ottawa there have been Air Quality Health Index warnings for what seemed to be like weeks from all the forest fires. It seems that the race itself may/could be cancelled as no one wants to run as if there is a lot of smoke in the air and trying to breathe.

In any event everyone that was racing was by their phones and checking email and social media and sure enough the race was a go.

I started off with Christophe but he was also volunteering so he was on a time crunch so he started at the back with me but it didn't take him long to say "have a good race!" and he was gone! 😊👋

I managed to run continuouslyexcept the one waterstop on the way, but after that I made decent time and my back felt fine. Trying to get into se Seb from 613 Physio is very hard. He fills up quicky and does amazing things. 

I did it

Always love seeing Grace.

Flat Dan

With Chrishophe and that's the last time I saw him.

So many firsts in a long time.

Official Race Photos

Heading down Campeau

Kudos to the volunteers and organizers for keeping us informed and the race run on time.

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! ☯

8 Months Post Ablation - Michelle Update - Ottawa Marathon Runner of the Month

8 Months

I don't have much to report other than mandated rest and recovery due to Michelle. But I did have the least amount of activities according to Strava at a whopping 3 activites for 20km.

I know stellar, but having my first DNF at MEC Fortune Fell that resulted in my lack of activity, but on the bright side it just meant more mandated rest and recovery.

Michelle Update - Timeline

July 7 - As you know it was my first DNF and my Gr. 3 sprain

July 8 - After a trip to the ER ankle was all swollen and I await seeing my doc.

July 10 - After seeing my GP he told me to get an aircast

July 11 - A lot of pain and even the T3's didn't really help much.

July 14 - volunteered at the Hintonburg 5K w/Michelle and saw a lot of people out at the race.

July 16 - Met my saviour to date Dr. Joanna Taylor and was told at least 8 weeks before I can run again!

July 17 - volunteered at the Farm 5/15K with the girls including Michelle.

July 18 - met my EP since my ablation and that's when I received the best news of the NSR since May. I made an appearance at work which was almost impossible to do work when I needed to elevate that Diva Michelle.

July 19 - bruising increased to side of my leg which meant a lot more tearing along the sides of my leg.

July 22 - Made the Runner of the Month with Ottawa Marathon and the most praise to be given to my cankle buddy Michelle

July 23 - Session 2 with Dr. Jo and she did a lot more manipulation and needling...the joy. Also she said time to get rid of that boot and get a more flexible brace! So I did.

July 25 - Session 3 with Dr. Jo and my 1st exposure to Shockwave Therapy.

July 27 - another volunteer gig with Somersault Events seeing the cyclists zoom by.

July 31 - Session 4 with Dr. Jo and more needles and manipulation. 

Aug 2 - Session 1 with PT Taylor and she did some more manipulation and allowed me to be on a recumbent bike. W00t!

Aug 6 - Session 5 with Dr. Jo and more of the usual treatment.

Timeline in pics. They may/may not match the dates, but you can see the progress.

Day 2

Grades of Sprain

Les bruises

Hintonburg 5K Flyby sighting of Becky

Yes I felt this way...A LOT!

Bruising means more tearing along the leg

RO Run Crew and me as a volunteer

My girls helping out at the water station

Telling my Electrophysiologist the outcome of my Fortune Fell

Still bruised and swelling going down finally

Elevating and no aircast

Bedazzled update with a lace up boot

More volunteering

My Saviour and how she loves that we name our major injuries

Fast Forward to progress moving to a softer brace

K helping with some traction

My Cankle buddy Kathy and me with the XMC crew

Blogger won't let me put videos in so I'm trying a link. Maybe it will work.

Acupuncture w/ Electrical current
Shockwave Therapy #1
Shockwave Therapy #2

Ottawa Marathon - Runner of the Month

I have been honoured to be the July Runner of the Month for Ottawa Marathon and it was very humbling to be selected. I never realized the impact I had on social media and the run community but I was more than happy to be selected. Thank you Run Ottawa/Ottawa Marathon! Oh the link is just the sub-heading 😉

Oh and I was also honoured to be a guest with a new run club Evolve Run Club organized by Trevor and Leah who are very spirited run leaders I met at the Westboro Running Room and have seen cheering runners on and as well at some events on the trails.

VIP guest me and Michelle

Great chat at Bridgehead

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

Canada Day Road Race - Redemption Run

2019 Canada Day Road Race

Race Report

As most of you know this race was somewhat of a milestone for me. A year ago amidst a heat and humidex advisory and a fresh diagnosis of Atrial Fibrillation I had to ask the doctors to let me walk the 5K. It was a humbling experience and it's hard to imagine that the journey I went on from that point to where I am today.

I'm grateful to those that have supported me along the way and it's been tough some days, but the one constant is my motivation to move forward and keeping plugging away.

Also the day before the race I volunteered with Run Ottawa at the Stittsville Bushtukah to hand out bibs. Shona, Helen, Ron, Arij and myself had the pleasure of greeting runners. I think there were more kids running than adults. 😄

A break in the race kit pickup for a group selfie

I dragged my oldest ML to take photos as the usual official/unofficial photographer was running and wondering if I could take some, but it seemed we were both in the 10K so I said let me see if I can convince someone to do some photos. 😉😉 and she did great. She took 90% of the photos and I took over for the tot trot and the 1K.

Photos I took are here

So for 2019 not only did I want to run I also wanted to go for the 10K. Doing 5K is fine, but I was on a mission...redemption as I call it as I had something to prove. I know I'm no longer fast as I'm still not really allowed to push my heart beyond my current threshold. For now I'm in turtle mode and treated the 10K as an LSD (Long Slow Distance) pace. Mind you my first km was a bit speedy. I was at a 6:31/km pace in the first bit and my Garmin was screaming at me. So it took another 2K before I settled into my groove. It was my first time back in the old course. From what I told we ran it backwards so it was nice to tour around Kanata Lakes as there was plenty of shade and the organizers had misters out which was helpful at certain stages.

I ran with an older gentleman and as we were approaching the 2Kish mark we can hear the heavy panting of the 5K folks making their move to place in the top 3. They were flying! We both joked that there wasn't anyone our age that was running at our pace in the lead group.

Once we hit the split where the 10K went straight and the 5K turned the corner we went up towards Kanata Avenue where we hit some elevation here and there. 

For the most part my Garmin was pretty quiet and I stayed within my Z3 threshold for HR. Pace wise I was pretty conservative in the first 5K, but then I started picking up my pace again in the 2nd half. Since I had not run this course before the last 1K was tricky as it was getting to the point where there was one final hill that surprised a lot of us since it was the first time. I got a video from an IG follower whose wife was filming and just happen to hear my name so she caught a clip of me finishing.

Thanks Marie (IG:marielosesit_again) and Sara for the video.

It was a great race and well organized. It's a Canada Day tradition so far. I've done this 3 years in a row now.

Blinged

10K done 1:10

Eagle's Nest Lookout

So what does one do when you finish a 10K race? Well you drag your voluntold photographer out to Calabogie for a hike.

It was a pretty simple hike unlike Luskville Falls, but enjoyable. Also very humid. Lucky for us there was shade, but as well we managed to get in just over 4K of hiking and some elevation which was not bad at all. 

1.5k from the highway and to the sacred grounds.

Eagle's Nest Lookout

this frogger was looking for some snacks

ML checking out the views

Done!

Framing skills

A great day and of course we stopped in Arnprior for some Wes' Chips!

The rest of Canada Day was a lot of RnR! Hope you had a good one!

Six Months Post Ablation

Six Months

It seems like i posted not too long ago since Race Weekend and there isn't much to say, but I'm slowly rebuilding and doing a lot more. However since it is now six months since my surgery it is time for another Holter Monitor!!
Cue all the scarring and skin rashes!

Ouch!

 As part of my 6 month anniversary I finally received my vanity plates!

Before

Yep I did!

Oh and when I was at the Heart Institute running late I parked illegally and so now these virgin plates have received it's first official ticket! $60 for parking illegally. I sometimes wish I had more time to park, but I should have just paid the parkade valet SMH.

So next time I head there to go and drop off my Holter I'll just circle or take my chances and park in the parkade.

Mei

Last week I received a note from Mei Ling...not my daughter but a friend I met from the Team Awesome 2018 fam and mutual friend of Becky who takes care of Shade. I had the honour of running her in on her marathon at HOTtawa! So she shared the pictures that were taken of her from Marathon Photos.

Thanks Mei for sharing them with me!