Tuesday, December 28, 2010

11 days after that...

OK, so I've managed to miss a week. It was Christmas and I was having fun.

Personal update:
Happy Cassie continues to be very happy. Tom and I are moving into a new place sometime in January. It's all very exciting. Tom is taking over as owner of GVH Bikes and will be moving the biz here from Coos Bay. The house is located in a great spot, less than a mile from great mountain biking/trail running and only 3 flattish miles from my work. We can't wait.

Chubby Cassie... is still kind of chubby. Darn Christmas goodies got me, no matter how much I skate skied. Evil, sneaky, intractable, recalcitrant bum fat (ESIRBF).

Athletic update:
I've committed to racing the High Cascades 100. That should help with the ESIRBF mentioned above. It's definitely got me riding scared.

Tip for the week:
Side plank is a great exercise for almost anyone. It's a common area of weakness and can contribute to low back pain, IT Band syndrome, knee pain, even shin splints. Here's a video link that I put together to help determine if this is a weak point for you and what to do about it.

Happy adventures everyone.

Friday, December 17, 2010

One week hence...

Injuries = nearly all healed.

Chubby Cassie = getting slimmer Cassie. I decided to try an online food and activities diary. It is helping a lot. It's amazing how motivating looking at calorie numbers can be to 1) give you that extra push to get out the door and train so you can have that pint of stout and 2) to keep you from eating all the nasty candies in the bowl at work. Thank you Carly for the inspiration and for showing me the site.

New life phase Cassie = Still happy and excited Cassie. I promise a new post to fill you in on the excited details... soon

My tip for the week:

Cross country skiing burns way more calories than most any other activity. Here in the Gorge it has the added bonus of getting you up on the mountain and out from under the inversion where you might get some sunshine. So get those skis out and enjoy the sun.

Sunday, December 12, 2010

It's been a while

So, it's been a very busy late summer/fall and well really... almost winter.

What's been going on? You might ask.

Well in summary...
Cross racing = fun and injuries (not serious)
Post Ironman eating = chubby Cassie
New clients = busy Cassie
New life phase = happy Cassie... to be continued, I can't expose all the details just yet.

But what I mean to do is start blogging once a week. I should be able to manage that right? Just a tip or two. In the next while, they'll mostly be dietary since that's my latest kick. Gotta get rid of the post Ironman chub before endurance mountain biking season is here.

So today's tip is asparagus. I discovered that you can eat a lot of asparagus roasted in the oven for a fraction of the calories of french fries and way more vit C.

Here's how I do it...

Chop up a bunch of asparagus into 2 inch lengths. Toss lightly in olive oil and roast at 400 deg F for about 10 min. Sprinkle on salt and eat like french fries. One cup of asparagus has only 32 calories but 73% of your RDI of vit C. Way better than french fires.

Which reminds me, I have some in the oven right now.

Tuesday, September 7, 2010

Some of my favorite running stretches

I was asked to put together a presentation for our middle school cross country running team on dynamic warm-up and stretching.

The current research does not support stretching before running as a way to prevent injury. The best way to prevent injury and improve performance is by performing dynamic running drills that gradually increase range of motion while increasing activation of certain muscle groups and also improve balance and stability.

However, stretching after activity can help address muscle imbalances and asymmetries. Ultimately, this will help to prevent overuse injuries, especially if the stretches are done after activity with special attention paid to stretches that reveal more tightness on one side than the other.

I recommend that stretches be held for 20 to 30 sec (about 5 to 6 even breaths) and repeated 1 to 4 times a side. If an area feels tight, perform more repetitions. If one side is tighter than the other, perform an extra rep on that side.

The following are some of the basic stretches that I recommend for runners. I have giving three options for the piriformis stretch. Choose your favorite one. There is no need to do all three.

Piriformis stretch in standing
Piriformis stretch in sitting
Alright. I give up. That's all you're getting tonight. I'm having problem uploading the photos for the stretches. Stay tuned for more piriformis stretching, hams, quads, calves, hip flexor and IT band.

To be continued.

Sunday, August 15, 2010

Calf/Shin compression sleeves - Product review

I've been curious about compression sleeves for a while. My weak link has always been my calves and the thought that there might be something out there that could stop my calves from begging "make it stop!!" during a distance event has been very appealing.

So when the lovely people at Shortt Supply here in Hood River loaned me a pair to try out, I was all over it. Here's my take on these silly little sleeves that scream "Tri-Geek" like nothing I've seen in the last few years.

Zensah Calf/shin compression sleeves

I've only used the sleeves twice, once for our sprint distance club workout and yesterday for a workout called the Triple Threat. I wore the sleeves under my wetsuit at the sprint Tri which worked well. They stayed in place in transition and I didn't have to mess with them at all. They are not particularly quick drying which is not a problem here in the summer but could be if you were starting a race in cooler temperatures. It felt like my calves were contracting more efficiently sooner on the bike, like the sleeves had a warm-up effect. I did not notice any calf pain on the run but that's not unusual though for such a short run.

Yesterday's workout on the other hand is meant to closely simulate the kind of physical stress that your body sustains at Ironman distance races. My calves were tired but did not seem to be as sore as they usually are. Could it be that my calves are just stronger this year... maybe. But I think the sleeves helped, at least a bit. They did start to feel hot at different points in the workout but it was very hot, up to 103 degrees, so I don't think you can really fault the sleeves too much.

Today I am sore. In all the usual places and my calves are tight but while I'm at home doing chores, I'm wearing the sleeves and they are definitely helping with post workout discomfort.


While it's hard to tell if the sleeves will put up with extended use, I can say that the fabric is super comfy, the seams are smooth and did not chafe and the construction appears to be sturdy. I rinsed the sleeve out by hand after each workout and noticed a lot of red dye leaching into the water, so be careful not to wash these with other items.


I looked like a complete idiot in these things. The ones that were loaned to me are red. They clash horribly with my blue tri suit and offensively bright green Newton racing shoes. I don't think I could have put together a more ridiculous outfit if I tried. My training buddies were calling me Pippy Red Stockings. The outfit was truly shocking and as I said before, screamed "Tri-Geek". Well more like "Colour Blind Tri-Geek!!!" I actually try very hard to avoid the Tri-Geek stereotype so this is a little hard for me to swallow.

Bottom line

I like the sleeves. They feel good and I think they actually helped me. I'll be ordering some through Shortt Supply... in a different colour thank you.

Saturday, August 14, 2010

Ironman Canada is 2 weeks out. Do I feel ready? To finish sure, but I lost that fear a long time ago. This will be my 4th Ironman. I know I have the endurance.

Then I ask myself... What is left? I'm not fast enough to qualify for Kona. I won't win my age group and unless I gain 5 lbs in the next two weeks, I don't qualify as an Athena. So I won't win that division either.

Do I have it in me to set a personal record? Maybe. I haven't trained as consistently as I would like. Hills and track workouts have been sparse. Life has been very demanding this year and it has left me with very little energy to devote to this crazy sport. I've learned in the past that tired is tired and you have to sleep when that happens. So I've hardly swam at all this year. I ride my bike about twice per week, not counting my short commutes to work. I have been running 1 to 2 times per week. Not nearly enough by most people's standards to finish an Ironman. But I know that I will. I know that I can.

To set a PR I will have to beat 12:11. Based on my workout today (The Triple Threat), I think I can. I may even be able to beat 12 hours...

The Triple Threat is 3 rounds of bike-run. Today we totaled of 77 miles, 4:50, 6300 feet on the bike and 2:08 for 14.2 miles on the run. That kind of pace would have me really close, but could get me that elusive sub 12 hour race.

We shall see.

Sunday, August 1, 2010

RAO - Hindsight is 20/20

It's been a while since I've blogged. Life is busy. But our most recent adventure definitely deserves a write up and I hope that some people may learn from our experience.

Tom rode at Race Across Oregon last weekend. In fact one week ago at this time we were leaving Maupin OR. We had 80 miles left in this 535 mile saga that started at 5 AM the previous morning. There were 2 big climbs to go, we were all set up for night riding and follow support. Tom looked great. Energized by the cooling air. We thought we had this race in the bag. We followed our plan to a tee. We survived the heat and had 9 hours to finish. What could go wrong? The answer is A LOT.

Up to this point Tom had ridden steady. He kept his effort level as low as possible so we didn't have any major issues in the heat. And it was hot. Tom's GPS read as high as 113 deg F climbing out of the canyon after Condon. The crew (Matt, Julie and myself) were having a hard time staying hydrated sitting in the car. I honestly don't know how Tom was able to keep moving in that heat.

The idea is that the rider sleeps as little as possible. So the first night Tom did not sleep at all, he plugged away the entire night and made good time while it was cooler. In the morning we stopped for a break to feed him a couple of sandwiches and make some coffee in Long Creek OR.

At this point Tom was still looking steady but showing signs of fatigue and discomfort. Who wouldn't after 310 miles on their road bike in 25 hours. But we stuck to the plan through the heat of day two and got into Maupin in good shape at about 7 PM, about 38 hours in. We had a longer rest break to hydrate and get some food into him. Pumped up for the last stretch.

Tom was good after leaving Maupin, for about an hour. Then climbing Tygh Grade (a 7 mile 6% climb) he started talking about the jigsaw puzzles at the side of the road. He was hallucinating. I was prepared for this. Most ultra riders will hallucinate, it's all part of the game. As long as we could keep him connected to us and talk him through it, he'd be safe. So we descended Tygh Grade - Perfectly. Then began the last climb up forest service road 44 from Dufur. Tom was still handling his bike well, he knew all the turns without being reminded. He was strong but was continuing to hallucinate.

At one point he stopped his bike suddenly. When we stopped with him he said, "Why am I stopped? I didn't mean to stop." Then started riding again. Shortly after that came the "Something is wrong phase." When Tom kept repeating this and I couldn't get him to articulate what it was that was wrong. Then he got off his bike and started walking. Realize that I've had a week to reflect on all this and although I didn't know it at the time, now I'd have to say that Tom had completely lost touch with reality but was still so focused on finishing this race that he was determined to continue with some sort of forward movement, even if he couldn't ride anymore. Actually, even at this point when he was riding, he was riding better than 90% of the population does when they are fresh. He can literally ride his bike when he is asleep.

Here's the hard part. My role in what was to come. I was crew chief. I was responsible for his safety. I was instructed to get him to the finish line.

I got Tom back on the bike. He was riding along at about 6 mph when he suddenly fell over. By the time I was out of the car and at his side (10 sec max) he was dead asleep in the ditch at the side of the road, still clipped in to his bike. I unclipped him, set him up with blankets and called a nap break for 45 minutes. Tom would wake up for brief moments with eyes wide open, darting wildly. I told him to rest and he would fall right back asleep.

After 45 min I got Tom back on the bike. I woke him up, got him moving and when he walked past the back of the van he crawled in onto the bed. I woke him up and guilted him into getting back out there. It was our trump card, only to be used in emergencies. It worked. My thinking was that if he looked bad we would take him back off the bike and sleep more. Worst case scenario, he falls into the ditch again at 6 mph. I was wrong.

At some point, Tom's mind disconnected such that he was no longer registering what I was saying to him or if he was, he would not listen as I had become part of this nightmare he was trapped in and couldn't get out of. Tom started to ride and was behaving oddly. I yelled at him to stop and he wouldn't. He turned around in front of the car and started back down the hill gaining speed.

Matt jumped out of the car and sprinted next to him. At this point all I could see were Tom's lights and hear Matt aggressively pleading with Tom to stop, to put on his brakes. Then the lights went off the road and tumbled end over end at least 3 times. I have never been so terrified in my life. I ran as fast as I could to the crash site. Tom was face down in the dirt in something akin to a fetal position. He was awake and said, "That was real, wasn't it?" I checked him over thoroughly and decided it was safe to move him. We put him in the back of the van and he was already checked out again and not making any sense. This is when we decided to pull out of the race. We had to get Tom someplace where I could monitor him for a head injury, clean his wounds and let him rest. It was a difficult decision. Especially when we had 5 hours left, only 10 miles of climbing, 40 miles in total. I toyed with the idea of letting him sleep in the van at the side of the road for 2 hours then trying again, but my crew quickly brought me to my senses.

Once the decision was made and we started down the hill, I fell apart. I don't know when the last time was that I've cried that hard. When we got back to the house, Matt helped me get Tom in and undressed. While I was cleaning his wounds, Tom told me he didn't remember the house and he wasn't sure who I was. It was heart breaking but I knew that it was extreme exhaustion. I stayed up for several hours to check Tom's vitals frequently. All was well in that department. Finally I went to sleep after setting my alarm to check on him in an hour.

I woke up 3 hours later, very upset that I had slept that long. I checked his pulse. It was even and strong and his colour had come back. I got up to do some things around the house. I was wide awake again from scaring myself. Soon after, Tom got up and headed to the bathroom for a shower. When he came out he walked into the kitchen, took my hand and led me to the couch where he asked me to tell him what happened. He didn't remember anything after Tygh Valley.

I'm not sure what the moral of the story is here. I know that I feel more connected to Tom than before the race. Somehow this experience has strengthened us as a couple. I know that I feel guilty, that I let him down somehow, that I should've been able to get a finish out of this. Then I feel guilty for putting him back on the bike and the resulting crash. All for what? Then I get the heebie jeebies thinking about what could have happened if he had fallen asleep on the descent off of 44 or on Hwy 35. I don't think I did anything wrong but somehow I still feel horrible about it all.

What I do hope is that other crews might learn from this experience. Sleep deprivation is a dangerous thing. Try to plan for it. Watch for the signs and know that when it gets bad enough you no longer have control of your rider, the crazy nightmares in their heads will gain control instead. When that happens, you are no longer safe.

My next adventure... Ironman Canada August 29th. It seems so minor now in comparison.

Tuesday, March 16, 2010

Texas Hill Country 600!! Part 1

We finished!!!!! I did it, I did it [visualize insane redheaded woman doing a happy dance… well more of a happy wiggle, my legs won’t support a happy dance right now]. Tom and I finished the Texas Hill Country 600 (375 miles) in 23 hours and 6 minutes! I think I rode something between 150 to 170 miles and Tom kicked supreme ass on the rest. Best of all, we had fun. Really, I’m not kidding. It hurt like the dickens, but there were moments I wouldn’t trade for anything.

I had many firsts on this ride. It was my first true ultra event. Yeah, I’ve done Ring of Fire 12 hour as a two person team and a solo, but it doesn’t really compare to this riding through the night business. Hence, this was my first true night riding experience and I loved it. I thought I would struggle with staying awake, that I’d be grumpy about getting back on my bike at each hand off but that wasn’t the case at all. In fact I had my best (by far) pull at about 5 AM, more about that later. This was my first time riding more than 120 miles in a 24 hour period. It was my first experience involving an armadillo. It was my first race with Tom as a team. We love each other even more. What an amazing experience to share.

The weather was great. I don’t know that we would’ve even started the race if there was rain. Being a self supported two person team meant long transitions at night. To do it in the rain at 40 deg F might have been too much. But we had clear skies with almost no moon making a blanket of stars that was as bright as I’ve ever seen them. The wind kicked up a few times and treated us with some cruel twists… it sucks to have a headwind going out and then another in the middle of the night when you’re headed in the other direction, uphill no less. Really, that’s my only complaint.

In the end, Tom rode the last 20 miles and he rode them at full throttle, it was amazing and inspiring to watch.

This is only the first installment on this topic. I’ll have some detailed stories to pass along as I get time to write them up.

More later…

Wednesday, February 17, 2010

Moderation? Wait a second while I look that up.

There's a reason why here in The Gorge we talk about being fit and being Gorge Fit. I live in one of the most amazing outdoor playgrounds that exists.

January and February have been filled with skate skiing, often 3 workouts a week. The trails are beautiful, the mountain looks so close it seems like you should be able to reach out and touch the peak. This morning I was blessed with FAST snow and frosted trees, beautifully backlit by the early morning sun. I had good company too. My good friend and ski buddy Kani Rowland of Gorge Paddling, super fast fasty Tamara and an amazingly beautiful technical skier, Teresa. How could it get better?

Well I could come back down, work a few hours then go for a ride up Binns Hill Road in the sunshine. Then I could have my woman's strength and conditioning class.

I wonder why my body is beat. But that's the way it is here, if you're not sore, you're not really living The Gorge lifestyle.

Now, could somebody please pass me some vit I?

Saturday, January 23, 2010

Ski day!!

In case you're wondering what I like to do with my Saturdays... and Sundays for that matter.

Garmin Connect - Activity Details for Skate Ski at Teacup

I am in love with skate skiing. It's great winter cross training for cycling and is a kick ass cardio workout like no other.

Have fun out there and enjoy the snow.

Friday, January 22, 2010

Snow and ice anyone?

I haven't really had any great adventures in the last little while. Just a bunch of fantastic days on the mountain skate skiing... same o' same o'

But Tom just got back from Scotland where he did the Strathpuffer. He joined a 4 person team for this crazy 24 hour mountain bike race.

You can get his version of the story here. You have to click on the link on the left that says "Tom's stories" to get the race report.

My version... he's crazy. They took third place and I picked up a very happy but exhausted Tom at the Portland airport on Tuesday.

Get out there and have fun. So what if there's a little snow and ice, it sure as heck doesn't stop the Scots.

Thursday, January 14, 2010

Just train.

This video is quite amusing and it reflects the truth far more than many triathletes (myself included) want to admit.

On that note, I think I'll go for a run.


Saturday, January 9, 2010

My Poor Immune System.

What have I done since Ironman. Not much. After a big race like that it's best to take at least 1 month if not 2 easy. That doesn't mean doing nothing. It means staying away from anything that resembles triathlon and not living by a training schedule. Cross training is great during this down time. It's a perfect time to get caught up with family and friends, learn how to surf or just finish reading the book that has been sitting on the shelf for the last 9 months.

I wish that was what my post race month looked like. Instead I was sick. Quite sick for about 6 weeks in total. I likely had a virus going into the race that blossomed fully within 2 days of finishing IM. That then turned into a couple of opportunistic secondary infections and the next thing you know, a month or so has gone by and you haven't been able to much of anything besides sleep and work, forget about exercise.

It's well documented in the research that hard effort races result in immune system suppression for 24 hours after the effort. Many professional racers will avoid public places and may even go as far as to wear a mask if they have to travel by plane in the 24 hours following a race.

I'm back training again to get ready for my next big adventure, the Texas Hill Country 600. But the last 6 weeks were rotten. What's my advice? Don't go to a Bunko party 2 weeks before a big race. If you do, take your hand sanitizer.

Happy training.