My “New Foot,” 2011 Season, and the Story of the Vanishing Tendon

Imagine running your fastest and jumping off one foot as high as you can… Not so difficult to imagine.  Maybe even fun… Now imagine running your fastest and trying to jump off one foot again, except this time when you go to jump you invert your ankle and it smacks the ground….  



 That is what happened to me earlier this year. It resulted in a fracture, a torn ATFL and an evulsion.  But most concerning, I also ruptured my posterior tibialis tendon… that tendon that connects your inside ankle bone to the arch of your foot.  The job of this tendon is to invert and flex your foot.  It literally holds your foot in its nice position you are accustomed to.  When the posterior tendon ruptures your arch collapses and usually requires surgery. 

Posterior tibialis tendon and
collapsed arch

I’ve ruptured mine and by only the finger of God has my foot managed to keep its form and I am miraculously able to run, jump and everything else off of it.  It’s an injury that’s gathered some amazing medical minds together.  I am an anomaly, further complicated by the fact that I am an elite athlete, who happens to be a jumper training for London 2012. 

In a race against the clock, I just completed a brief series of competitions in Europe to test my “new foot” sans a posterior tibialis tendon.  With enough time to make any necessary changes for London 2012, the goal was to see how my "new foot" would hold up.  While, I took a nice competition beating, the mission of testing my foot seems to have gone well (pending final approval of my medical team)... AND, I also faced my inversion sprain fear. 



This injury had the potential to be career ending.  I’ve had 3 other near career ending injuries in my life; each one being a grinder as you work your way back to normality.  I was initially angry I lost this season, but when the Olympic Games is on the chopping block, I gladly would take a missed 2011 season for a successful London 2012 season.

As I’ve said many times, injuries come with the territory of being an elite athlete.  It’s a very fine line we walk and a game of survival.  Ask any professional athlete and they will all complain about being “dinged up” somewhere.  And most times we can compete close to 100%, but every now and then you get that one injury that feels like you’ve been smacked upside the head. 

I’ve had a few in my career...  I'm beginning to feel like a cat with 9 lives.  I think I could do with a season of no injuries, great performances and smooth sailing.  Say 2012? 

What doesn't kill you makes you stronger!

Strengthened by weaknesses,

Nicole 

5 Fatal Mistakes Men Make When it Comes to Dating

You see it all the time.  Guys making fatal mistakes and you just want to pull them aside and say STOP!  Well, since I can’t do that I thought I’d blog about it instead.  I think what it may all boil down to is poor communication.  Communication is key in any and everything we do.  We are constantly communicating whether it is verbal or nonverbal; we are putting ourselves out there to be interpreted by others.  So, here is my communication 101 crash course when it comes to dating for men.

1. Being “Whipped”

This mistake is one that is often not realized while it is being committed, but may be obvious to all others and to yourself only when the relationship has expired.  The problem with this mistake is that the true harm occurs with time and in fact can be the cause of a relationship failing.  Either because your “coup de jour” will inevitably become a nag, and you may feel as though you are being taken for granted or you become resentful that the relationship is one-sided and your needs (once you finally decide to acknowledge them) are not being met.  This is like watching a candle’s flame burn out slowly and eventually aggressively.  To avoid being whipped make sure you always acknowledge what it is you want in a relationship, and avoid wearing goggles that blind you from the values that matter most to you. Also, maintain some life outside of your relationship.

2. Inept Conversation Skills

This is an instant killer!  I actually have a few male friends lacking in this department.  The problem with suffering from this ailment is you miss out.  You are like a superfan in wishing to be playing in the game, but you don’t have any equipment or skills to safely join in.  If you can do one thing in your life, hone this skill, and not just for dating reasons.  In fact take a class… Seriously!  And a good conversation doesn’t involve you discussing how amazing you are, but it involves asking questions and showing some interest.  FAR too many great guys miss out because of their inept conversation skills.  This is as much a turnoff as bad breath is!

3. Not Approaching a Girl

You’ll always miss 100% of the shots that you don’t take.  So, if you don’t approach us, it’s unlikely we’ll approach you (even in this modern era).  I’m always amazed at some of my male friends who may have a crush on a particular girl and fail to realize just how much they actually stand a chance if they would ask her out.  You snooze you lose.  We’re all not mind readers and the worse thing a girl can say is no.  So ask.

4. A Serial Texter

If you communicate more with texting instead of talking you are a serial texter.   This is electronic courage (much like liquor courage) at its worst.  It gives the appearance that you can’t be bothered to call and that your conversation skills actually may be lacking.  Texting is okay for quick exchanges but it should never be your source of courage to talk to a girl… unless of course you are in grades school.  But, if you are a grown man, grow some courage and pick up the phone to talk 

5. Being Too Readily Available (also known as I’ll change my schedule to fit yours)

This is another killer….  You’ve met an amazing girl and you want to spend as much time with her as you can… it’s understandable.  But, sometimes it can closely resemble the scent of desperation.  We like it when a guy shows us attention and wants to do things with us, but we also like guys who have an interesting life.  If you have got an exciting life with a lot of things going on, we want to be a part of it.  But, if your only excitement is us, you can become a Bug-a-Boo (someone whose constant availability and frequent contacting you becomes annoying ).   Moderation is always a best practice.  And also helps with ”The Game” we seem to all be programmed to play. 

It is human nature to make mistakes, but when you know better you can do better.  Consider this your life vest, saving you from yourself and future dating fatality incidences.

Your dating relationship non-expert,

Nicole

PART I: The Benefits of Hosting the Olympic Games, Pan American Games or Commonwealth Games

A country can truly call itself sporting when the majority of its people feel a personal need for sports.  ~ Pierre de Coubertin,

father of the modern Olympic Games

The International Olympic Committee is now accepting bids for the 2020 Olympic Games…. And Oh! how I’d love to see Canada put in a bid!  I’m well aware that there are some people that feel otherwise and today’s blog is dedicated to YOU.  In fact, this is such a heavy topic I’ll be continuing with it on Thursday. 

Every 2 years, for 2 weeks all that is wrong in the world seems to be on hold, while the world watches the Olympic Games.  That is the power of sports!  

Sports brings together people of all decent while discouraging discrimination.  It is a testament to the will of man and the realization of effort.

The benefits of hosting the Olympic Games or any major championship are often marred by the cost of staging such an event.   Oppositions are quick to site the expenses involved while completely disregarding the fact that hosting a major championship allows for belabouring city concerns to finally get taken care of in an expedient fashion.

For example Toronto will be hosting the 2015 Pan American Games.  As a result, commuting concerns are finally being put into place (like a shuttle that goes from Pearson Airport directly to downtown)… The flow of traffic and commuting options in Toronto will significantly improve as a result of hosting the Pan American Games... a project that should have been taken care of 15 years ago…

In truth the benefits of hosting a major games are so monumental that if you could put a price tag on it, the current expenses associated with hosting such an event, wouldn’t cover it.  Indeed, the benefits far exceed the costs… but no one pays attention to it.  As an athlete it irritates me to see people petition so loudly against Canada hosting the Olympic Games or Pan American Games, yet will be the first to sing with Canadian pride when we are on the podium. Where was the Canadian pride before, when we needed it most?!

The hosting of a major championship provides an increase in GDP, drives an increase in jobs, economic gains for small and medium business while showcasing a city to the world.  Tourism has been shown to increase substantially during and long after a championship.  It becomes an elevated tourist destination.  The influx of tourists provides more revenue gains for the hosting and nearby cities.

For example the hosting of the Toronto 2015 Pan American Games will result in Major Economic Benefits to the City of Toronto.

·         $1.4 billion in Capital Investment:

o   12,467 jobs

o   $67 million in tax revenue

o   $837 million Labour Income

o   $1.1 billion to city of Toronto GDP

·         $106 million in Operational Spending:

o   1,679 jobs and

o   $299,00 in municipal taxes for the City of Toronto

o   $84.1 million in value-added to the City of Toronto GDP

·         19.5 million in Visitor Spending

o   222 Jobs

o   $9.3 million in labour income added through the incremental tourist spending

o   $42,000 in tax revenue generated by the incremental tourist spending

o   $13.8 million to the City of Toronto GDP

    Additionally, the visibility of high performance athletes in a large cluster can’t help but inspire youth.  I remember when Canada hosted the 1994 Commonwealth Games, and I, not even an athlete at that point, made a commitment to achieve excellence as I watched our Canadian team do so well in Victoria...  And I still live and breathe this commitment!  Don’t ever underestimate the power of inspiration, provided by hosting a major game!

    As mentioned hosting a major game attends to the improvement of various city infrastructures.  Likewise, it provides facilities.  And in Canada, God knows we are struggling.  I’ve been in third world countries with better facilities than our best National Team Training Centres…. Seriously!  Asking for great performances without the means to train is like asking for blood from a stone. 

     The development of an elite athlete is a long term process.   The lasting effects of the Calgary Olympic Games can be seen in our spectacular performances in VANOC.  And while not everyone who endeavors to be an elite athlete will achieve it, they are more likely to have a lifetime committed to healthy lifestyle, which thereby makes them less likely to be a burden to our health care system… Moreover, such facilities are not exclusive to elite athletes, but become pillars in one’s city for recreation… Like I said before we shouldn’t be focusing on getting more hospital beds but getting less people needing hospital beds (Number 1 cause of death in North America is lifestyle related!) 

     Hosting any major games isn’t just about dollars and cents; it’s about making a better Canada… far beyond the podium!

Desiring a change in how Canadians view sports,

Nicole W. Forrester

Olympian, PhD Candidate

Canadian Olympic Committee Member

2015 Pan American Games, Athlete Advisory Council Member

*On Thursday I’ll review previous major games failures and successes.*

How I Began High Jumping -- The McDonald's Story

The push for talent identification is an area I have concerns with for various reasons; mainly, stemming from the research in this area. 

But, on another level, I can’t help wondering how much future “Great One’s” we are overlooking simply because the resources, opportunities and exposure are just not available.  Talk to many Winter Sports athletes, and I’m sure you’ll discover their entrance into their sport occurred from opportunity colliding with coincidence.

As for me, my story is much the same.  Yes, it’s true… I was discovered working at McDonald’s when I was 17 years old.  Many of my competitors at that age are on their way of mastering the skill of high jump… And I didn’t even know how to high jump much less run.

This week I thought I’d share a video blog of how & where my road to the Olympic Games began for me. If you missed my jumps in the Beijing Olympic Games this video has a few of them in it. 

Ultimately the moral of my story is anything is possible!  We’ve just got to be ready for opportunities when they come our way and make the most of them… And for anyone so biased by talent identification, I wouldn’t stack all my cards on an early bloomer.  You might have the next gold medalist in Rowing serving you fries with your Big Mac.

Limitless,

Nicole

2011 Competition Season... Just Around The Corner

In less than 2 months I will officially begin my 2011 season… and my road to the 2011 World Championships in Daegu, Korea and London 2012.  This was the first time in 7 years I did not compete indoors, and as such I can’t deny I have a heightened sense of nerves and excitement.  Yesterday, I had a peak at my tentative schedule and I’m loving it… though the nearness of the season has just been amplified. 

In Track & Field we have a saying… “You’re as good as your last competition.”  In my case that would be my Commonwealth Games gold medal performance.  As a result, I do feel a sense of pressure to have a solid performance opener.  Every day in training, I can feel and see my body transform before my very eyes.  And, while I like my fitness progression, execution of the technical elements is really the most important thing.  This is where I am in training currently… and there are some days I’ve been seriously ecstatic (when I’m executing things phenomenally) and some frustrating days (when it’s just not clicking).  In a week I can feel I’ve been riding a rollercoaster of emotions.  As I progress through this phase of training, the hope is that I have mainly days of feeling ecstatic with my technical execution.  This is called the pursuit of consistency… consistent in executing technical elements well.

 I do love Track & Field… It’s a sport constantly that builds you up, but also reminds you to be humble…. If your ego is too big you will inevitably be swallowed up.  If you snooze you will lose, there are way too many people ready to take your place.  Indeed you can be replaced.  You can go from being ranked number 1 to 10 in a blink and from obscurity to number 1, equally as fast.   Staying healthy, confident and mastery focused are your best allies… And literally anything is possible! 

2 months and counting,

Nicole

HIGH JUMP 101: What's this thing called the High Jump?

The high jump is physics in motion.  It involves converting speed forward into height upwards.   It is one of the most reactive events in track and field.  In a given jump, an athlete will apply 4 to 10 times her body weight.  And while the image of an athlete clearing a bar is the one most often seen, actually more than 90% of the work is done on the ground.  Once an athlete is in air, there is little that she can do, to change the outcome of the performance. It is a very technical event,  demanding, physical strength, power, speed and stamina… and most importantly psychological prowess. 

An athlete has 3 attempts to clear a height.  If you survive the height you move on to the next height progression.  The athlete who clears the highest height wins.  Incidentally, the high jump and pole vault, are the only the events in Athletics where an athlete will end on a failure… failure to clear a certain height.  Each competition offers the opportunity to win and the certainty of a maximum height cleared on that particular day. 

And, while it is a technical event it would be impossible to jump everyday in training.  In fact at the elite level, an athlete may only jump at most twice a week in training.  Instead, plyometrics, strength training and running are the necessary ingredients.

Perhaps why I love this event is at the end of the day, it is just me and the bar.  It’s as much a mental game as a physical game.  My quest involves exploring just how high I can really jump…

Exploring,
Nicole

Video Blog: BACK AT IT... My first week of training for the season

Thought, I'd share with you a Video Blog taken earlier in my training cycle.  This was actually my first week back after a long break following the 2010 Commonwealth Games.  And true to form, this first week of training was a killer.  Whether you are an athlete or not, whenever you have a period of inactivity and you begin exercising you are sure to feel sore!  Fortunately, the pain is temporary and if you stick with it, it can provide incredible results…. Trust me, it gets easier with enough time.   

I’m planning on my results preparing me for the 2011 World Championship in Daegu, Korea and the London 2012 Olympic Games….

Embracing the pain,

Nicole

BUTTLOCK… What the heck is it??

Buttlock (adjective) pronounced - \ˈbət-läk\

Buttlock is a common term used in the world of track & field (athletics).  It is usually experienced in the presence of lactic acid, when a runner has exerted themselves beyond the point of fatigue and while the mind is willing the body is slowly failing - specifically, the legs and the glutes (butt).  The legs are moving but they are not coming up high.  Evidence of this can be easily seen in the last 100m of a 400m race or in any speed endurance workout.  A good speed endurance workout may include repetition of a run over a certain distance with minimal recovery (for example - 8 x 150m with a 2 min recovery at 80% intensity).  By the time an athlete gets to the 7^th and 8^th runs they are demonstrating serious buttlock.

Buttlock kills!  Your legs feel like it’s a mixture of jello and acid.  If you’ve got tight hamstrings, glutes or hip flexor muscles I seriously pity you.  Sometimes the acid feeling in your legs can spread to your arms as you’re pumping them, trying to run faster. Additionally, your breathing might be heavy, but that’s the least of your concern.  And as the fatigue moves to your head and you lay passed out on the ground, the apparition of God is even possible!

Over the years, I’ve trained with various NFL, NHL and MLB players. It’s not uncommon for other sports to come over to athletics in their off season for conditioning.  And I always enjoy it!  It's nice to see the cross over of sports, no matter how different they may seem. Plus you gain a mutual respect for each other as you share and bare witness to the hard training involved. 

The other day my friend Mike (who plays professional baseball) and I were discussing our workouts.  While, I’m not training with Mike we have been training in the same facility, and Mike has really been getting after it.  (I wish for him a phenomenal season!)  His running workouts are voluminous, short recoveries and a definite “whip-your-butt-into-shape” kind of workout.  It’s hard, and different from buttlock workouts.  So, when I shared the speed endurance workout I had just completed that day, after his “whip-your-butt-into-shape” workout he chuckled wishing to exchange workouts.

 As I thought about it, I could see the appeal of a speed endurance workout… if you haven’t experienced buttlock.  Be warned buttlock must be taken serious!  And the only way to get a taste of it is to approach maximal speed over a longer sprint distance, fully embracing lactic acid.  If you’ve still got some distance to cover and you are trying to run fast but your knees just aren’t coming up high… in fact they are barely coming forward, as a jello/acid feeling ascends upon you, then you are in the presence of buttlock. 

So, I extended an invitation to Mike to train with me this week during my speed endurance session…  To get a sample taste of buttlock before he heads off to spring training… Still waiting for an answer... Although, I’m quite sure he could hang with the buttlock workout, it just might not be as pleasant as he may have hoped.

 Embracing buttlock,
Nicole

Training as a World-Class Athlete...

“If there’s magic in athletics, it’s the magic of risking everything for a dream that nobody sees but you.”

I am hurting… this is the phase of training I love and hate at the same time.  I love it because I know I will reap the benefits of it during my season and hate it because it is grueling, intense and painful.  Generally, I train for 11 months of the year, 6 days a week on a 4 week cycle.  My training sessions can vary from 1 hr to 5hrs a day, depending on the time of the year.  And right now, the volume of training I’m involved in can feel like I’m living at the track.    These are definitely longer voluminous sessions with increasing intensities.  Just this week, I’ve come close to seeing God...  or something of the sort (a side effect of this phase of training).   

Why is training so hard???  Well, it’s not one thing in particular that breaks you down.  But, it’s the accumulation of each day’s training.  My training (and track and field in general) centres on a periodization training program.  Track & Field is a sport constantly testing maximal efforts and to support a season of maximal performances, a solid training program is necessary.  Without it, performances will start to plateau or injuries may be close at hand.  A very good training program should be methodical accounting for various factors (such as hormonal changes, recovery, psychological factors and so on).

I’m currently in a loading phase, my least favourite form of training.  The volume and intensity is large.  Essentially my body breaks down a lot in this phase and builds itself back up.  It’s a growing phase…. And my body feels it.  You must train smart, and yet there is no going halfway in training.  Each day you’ve got to bring you’re “A Game” and trust that what you do now will pay off later. 

It’s funny for as long as I’ve been doing track, this phase of training never gets easier.  I’m competitive and the performances I display in training I desire to outperform previous training results….  A video camera needs to follow us athletes during this phase of training to really bring to life what it means to be a world-class athlete.  Today as I finished my week’s worth of training I found myself thinking “if it was easy everybody would be doing it.”

Oh, how I must love track & field!

Nicole

The 2012 Olympic Games and 2011 World Championships Are Upon Us...ARE YOU READY?

We are exactly one and a half years away to the start of the 2012 London Olympic Games AND also exactly 8 months away from the 2011 World Championships in Athletics…. And I can promise you the time is about to fly!

I am truly excited, yet fully aware of what awaits me in the coming months.  Just a few weeks ago my friends and I went out for dinner.  We are all Olympians and between the four of us, we’ve amassed more medals at a major championship than I could even begin to guess.   We all agreed that the year leading into the Olympic Games is actually not as fun as people would assume.  It is riddled with a roller coaster of emotions, intensity, fear, happiness, a certain degree of selfishness, and  yet a powerful passion for excellence. 

Moreover, Track & Field (Athletics) is the last team to name their Olympic team.  Selection is not finalized until a month before the games.  So, while other athletes are preparing for competition in London, track athletes are still waiting to secure their selection.  The term stressed, is an understatement.  And in the months leading into the Olympic Games the constant question "Are you going to the Olympic Games?" can become a source of anxiety.

The Olympic Games is the pinnacle for most amateur sports.  Essentially, everything you’ve worked for as an athlete is on the line.  Many athletes will pursue the dream of becoming an Olympian and making it to the podium, and few will achieve it!   I can remember feeling like I aged 20 years in the process in my qualification for the 2008 Beijing Olympic Games.  But, I can also remember the incredible feeling of this achievement, which definitely made the journey worth it.     

This time around my objectives are different and much more challenging.  I am climbing a mountain, and I am making sure I have my A-team on board to help me with this journey.  This year is crucial and will serve as a penultimate to the Olympic Games.  One of the most important things I’m after for the next year and a half is stability.  Controlling the relationships I form, the training plan implemented and competition schedules in place are all critical components.  Personally, I know this will be the last time I will ever compete at an Outdoor World Championships and the Olympic Games, which makes the journey I’m embarking on feel as if I am in a do or die scenario.  And I absolutely LOVE this feeling!

Things are about to get intense… Thank goodness I’m a pretty intense woman.  Welcome 2011 World Championships and the 2012 Olympic Games… I’ve been waiting for you!

On a mission,

Nicole

OFFICIAL ANNOUNCEMENT: "I am taking the Indoor Track & Field season off to focus on the outdoor season and 2011 World Champships"

It has been 7 years since I have not competed indoors. This was certainly a hard decision since I truly enjoy the indoor season of Track & Field (athletics). One of the reasons I enjoy the indoor season is because of the thousands of spectators who clamour to watch only women’s high jump. You will be missed!

It is no secret that Moravian High Jump Tour and the Cottbus Springer meetings are among my favourites. I am always inspired and amazed to see a stadium packed with energy to see us jumpers do our thing. You can not help but produce great performances in such an environment.

However, given that the 2010 season was a long one for me (ending in October with the Commonwealth Games) and World Championships are this year, I believe foregoing indoors is best. Moreover, the 2012 Olympic Games in London are close at hand. Indeed, I am excited for this outdoor season, which is a penultimate to the grand stage of the Olympic Games.

Thank you for your continued support. I will continue to update my blog with my training progressions as it unfolds.

Looking forward to competing outdoors,
Nicole

Why I Love Track & Field....

I am in love… I am in love with the idea of self-actualizing…. I am in love with the idea of achieving your highest self, given your abilities, resources, opportunity and resiliency. In any endeavor one chooses to truly pursue you will be tried, rebuffed and refined. As the saying goes “if it was easy, everyone would do it.” And it is for this reason I LOVE the sport of Track & Field (properly known as Athletics). To me it synonymously and ubiquitously defines the pursuit of self-actualizing.

It is a sport that forces an individual to constantly push their upper limit... literally. Not to take away from any other sport (as I am certainly a sports fan and believe every sport offers their own beauty), Track & Field is the Olympic motto “Faster, Higher, and Stronger.” Literally, every time an athlete steps out on the track to compete it’s an exploration of one’s body to see how fast, how far or how high it physically can go. WOW!!!! Maximal force and maximal velocity can lead to supreme performances or extreme injuries. In a single jump, I’ve managed to tear my patellar off the bone, shred the ligaments in my ankle and tear my hamstring muscle from its insertion… And I KNOW I’m not unique to this experience. Injury and peak performance walk a close line… The taste of victory is sweetened by the ability to get back up every time you’ve been knocked down. This is life on the track…. But it is also mirroring REAL life.

Track & Field is the oldest sport in the world! EVERY other sport uses some element of track & field in their training. Indeed it is a fundamental sport. And although it is only the 2nd most popular sport in the world (behind soccer), it is the MOST participated sport in the world!!! If you ask me, that’s pretty impressive. Because of this depth of competition, arguably, it could be said to be the most competitive sport in the world. Thus, if you manage to be a World Champion in Track and Field, you are LITERALLY a WORLD CHAMPION! Incredible…

Additionally, it is a sport that constantly redefines what is possible. A simple, surprising performance can make an athlete go from obscurity to a legend - rewriting history and the definition of the human body’s ability. Roger Bannister breaking the 4-minute mile barrier and doing what was said to be “humanly impossible,” or Bob Beamon said to have leaped over the moon with a world record performance that lasted 23 years are examples of this.

As I enter the last 2 years of my athletic career, I have nothing but gratitude for this sport AND continued curiosity of my own maximal ability. Track & field teaches me the power of resiliency and dares me to explore new depths of myself – an invaluable experience. This sport I came by chance on that fateful day I was discovered working at McDonald’s, has forever changed my life - on and off the track. I am in love! I am in love with achieving self-actualization in everything I do.

Thank you Track & Field,
Nicole

Bob Beamon - Redefining what is possible