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As a general rule, ice should be applied until the skin looks pale usually around 5 10 minutes for a small area such as the wrist, but possibly around 20 minutes for a large muscle, such as the thigh. If the area turns red, the ice has been applied for too long. Immediate ice treatment should be followed by further applications every 2 waking hours for 24 48 hours. (Ice taken internally, as an accompaniment to a large glass of your favourite tipple, should most definitely be avoided!) Compression. Compression will constrict the blood vessels, thereby reducing swelling. Compression should be applied by firmly fixing a bandage or other dressing over the injury site. Care should be taken to ensure that the circulation to other parts of the body is not restricted. Elevation. An injured limb should be supported in a position higher than the heart. This will slow down the circulation and may help to further reduce swelling. 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You may be able to use them in the future, but for your instant gratification, I've also included two of Kelly's recipes she used to recover from a marathon a few weeks ago. Happy running if you're the type, and a huge thank you to those who are volunteering, as well. I'll see some of you there. Erin's Healthy Oatmeal Cookies 1/4 cup packed brown sugar (or substitute one very ripe mashed banana) 1 large egg white lightly beaten 1 cup raisins or dried cranberries Preheat oven to 350 degrees and line cookie sheets with parchment paper. In a large bowl, whisk together sugar (or banana), applesauce, egg white and vanilla until smooth. In another bowl, stir together oats, flour, baking soda, cinnamon and nutmeg. Add raisins or dried cranberries to wet ingredients and then stir in dry ingredients using a wooden spoon. Drop onto cookie sheets and bake for about 15 minutes or until lightly browned. Cookies should still be moist and will be kind of lumpy. Kelly's No Bake Peanut Butter Oat Running Fuel 1/2 cup shredded unsweetened coconut Mix together dry ingredients, then set aside. Place peanut butter, honey and coconut oil in a microwave safe dish and heat for 30 seconds on high, then stir to combine. Use a fork to mix dry and wet ingredients. You may need to add 1 or 2 more tablespoons of water. Kelly used a half tablespoon measuring scoop to portion these out and then froze them overnight. To store while running, Kelly placed four into a snack sized zip top bag before a half marathon. She cut off one end of the bag and put it in her handheld water bottle so it was easy to grab a fuel ball while running.

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Brown's game winning single capped a four run, ninth inning rally and propelled the eighth ranked Wildcats to an 8 7 win over No. 2 Stanford on Friday night at Hi Corbett Field. The victory moves Arizona (19 7, 5 2 Pac 12) into a tie with UCLA atop the conference standings. Stanford fell to 16 4 and 2 2. The game, billed as a showdown between Wildcats ace Kurt Heyer and Stanford's Mark Appel, instead devolved into an adventure of errors. The Wildcats committed five and Stanford made three. The final one decided the game. Cardinal center fielder Jake Stewart initially charged Brown's hit, which came with one out and the bases loaded in the bottom of the ninth inning, hoping to throw the game tying run out at the plate. But the ball skipped off his glove and rolled toward the warning track, allowing Seth Mejias Brean to score all the way from first. Brown saw only the tail end of the play and heard 4,191 fans Arizona's largest home crowd in more than four years roar. Coach Andy Lopez called the crowd "unequivocally, yes" a factor in the win. Said Heyer: "It's as much their win as ours." Arizona's rally came with Mega Millions odds. The UA scored twice in the second inning and twice in the third off Appel, the presumptive No. 1 overall pick in this summer's amateur draft, only to be shut out in the next five innings. Meanwhile, the Wildcats' defense crumbled. Heyer threw wide of first base on a routine comebacker in the sixth inning, allowing Stanford to tie the game 4 4. Trent Gilbert muffed a force out at second base in the next inning, leading to two more Stanford runs. Alex Mejia bounced a throw to first base later in the inning, and another run scored. Down three with three outs to play, the Wildcats put together their best at bats of the game. Appel hit Joey Rickard with a pitch then walked Johnny Field before being lifted for Schmidt. The closer struck out Robert Refsnyder, then surrendered an RBI single to Mejias Brean. That brought up Brown, a senior who had only recently worked himself back into the starting lineup. He fouled off a first pitch fastball, then punched a Schmidt fastball up the middle. "It's probably the most memorable game I've played in so far," Brown said. Arizona's come from behind win whitewashed an otherwise sloppy game. Heyer scattered 10 hits over eight innings, but struck out 11 and walked two. Just two of the Cardinal's seven runs were earned. The Wildcats' five errors were a season high, and probably won't be good enough to win against Stanford starter Brett Mooneyham today.

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