Experiencing Thai Massage

I love getting massages. My husband is pretty good at giving a good massage himself, but nothing beats a  full hour of professional massage. I've had deep tension releasing massages, hot stone massages, therapeutic massages, Swedish massage, sports massages.....it sounds like I get massages all the time, doesn't it? Well, the truth is, I treat myself to a massage after a big event, such as a marathon, and my husband signs me up for a nice massage from time to time, usually around Mother's Day or my birthday. So, really, I'd say I splurge for a professional massage about twice a year-and I'm always glad I did.

So here was something new, one of the yoga instructors (who also is a licensed massage therapist) at the yoga studio where I teach is getting a new type of massage certification in Thai Massage, and she has been putting her new skills to test on the rest of us down at the studio (bummer for us, lol). I gladly offered  my bod up to practice new techniques on, not really knowing what it was all about, but always up for a new adventure.

I think I timed it right, because I don't think Michelle needs anymore practice getting her new massage techniques down. I guess it pays to be the last guinea pig! Ninety minutes is the minimum time for a real Thai Massage and it can be continued for up to three hours. The massage is conducted on a mat on the floor with the use of different yoga props, including bolsters, blankets and pillows. Clients wear comfortable, stretchy clothing, such as you would wear to a yoga or fitness class. There is no use of oils or lotions. It incorporates yoga postures and breathing, as well as traditional massage techniques. Also, the massage therapist will use his or her feet to massage different muscles. No, she didn't walk on me but pressure was applied using the feet, and it felt fabulous. I found myself wondering if she was using her hands or her feet at times, often I wasn't sure which it was. At the end, I felt stretched, aligned and most of all, relaxed. It was a great experience and I highly recommend it.

Massage, a great addition to your overall long term health maintenance plan. If you're interested in giving it a try, Michelle is offering a discount throughout the month of July. Contact info. is below. Enjoy!

Michelle Clemens, LMP

Nationally Certified

Therapeutic Massage and Body Work

mclemens@WellBeing-Center.com

@

Well Being  Health Center

19337 Jensen Way NE

Poulsbo, WA 98370

360-697-6100

http://www.WellBeing-center.com

Happy Massaging!

-Michelle

Training with a PAC

It just comes down to the fact that working toward a goal with like minded people, interested in having fun at the same time is one of the reasons why I like training for triathlons and it's THAT time of year again!  I joined the inaugural Power PAC group from the local gym I belong to and now we are off and running with year #2 of training.

Here's to another year of memories and laughs ladies!

Seattle Danskin 2009

(back: Gnome, Sheenah, Tara, Audrey, Liz, Betsy, Annika, Jen, Elisa, Mary

front:  Michele, Lori, Julie, Laura)

Save the Date

The NW Adventure Chics are entering the world of race directing. We are excited to be organizing the 1st Annual Poulsbo Marathon and Half Marathon, here in beautiful Poulsbo, WA and the surrounding area.

1st Annual Poulsbo Marathon

and Half Marathon

Lutefisk, Lefse, Ya Sure You Betcha!

October 17th, 2010

Full Marathon Run

Half Marathon Run/Walk

Both Races Start and Finish at North Kitsap High School

Stay tuned for more info!

Books That Motivate

Marathon Woman: Running the Race to Revolutionize Women's Sports

 by Kathrine Switzer

"The most important running book in the last ten years." - Marathon and Beyond

Chapter 12 Official at Last

"And so, uh...you ladies are welcome at Boston. But you have to meet the men's qualifying time!" -Jock Semple (somewhat grudgingly), April 16, 1972

"We were official! We did it! It was an exhilarating victory and the end of a six-year campaign that was by turns controversial, exasperating, and exhausting. We were free to be athletes and no longer had to run carrying the banner of the whole female sex. It was very important: this acceptance marked the first time in history that women were given permission (and thus, endorsement) to participate in what had previously been a men-only sports event. We knew we were breaking down a political and social barrier just as surely as our suffragist foremothers did when the won the right to vote, or forced universities to become coeducational."    - Kathrine Switzer

In 1967 Kathrine Switzer was the first woman to officially run the Boston Marathon (others had run, surreptitiously hiding in the bushes by the start and joining the race in progress, never receiving official recognition),  flying under the "no women" policy radar by entering as K. Switzer. She diligently trained for the race with her college track coach  and on race day was supported and encouraged by the somewhat surprised male runners around her. However, when the race director spotted her and recognized that she was clearly a woman, he was far from happy about it.

"....I heard the scraping of leather shoes coming up fast behind me, an alien and alarming sound amid the muted thump-thumping of the rubber running shoes........before I could react he grabbed my shoulder and flung me back screaming,"Get the hell out of my race and give me those numbers!" -Kathrine Switzer, on her skirmish with Boston Marathon race director Jock Semple (Chapter 7)

That was just the beginning of Kathrine Switzer's efforts to make the Boston Marathon, as well as other distance events, open to women, and ultimately to get the marathon added for women in the Olympic Games in 1984. This is a fabulous, and  inspiring memoir. A "must read" for all runners, as well as those interested in the history of civil rights.

Happy reading folks! - Michelle

click here to link to the book at Barnes & Noble: Marathon Woman, by Kathrine Switzer

Chilly Hilly With A Toe Jam Kicker

Shawn, Elisa, Greg - Near Battlepoint Park

***Warning, intrepid cyclists only need apply. ***

Oh, yeah, that's us.

 Welcome home Daddy-O! My dad just rolled into town fresh from the dry desert heat of Phoenix, Arizona, so we decided to reaquaint him with the joys of cycling in Kitsap County, Washington. We (us year round Washingtonians) thought it was a warm day. It had to be in the upper 60's, for sure, maybe even the low 70's, and the sun was gracing us with it's presence. Shawn, Elisa and I all whipped our jackets and/or sleeves off after the first few hills on the approach to Battlepoint Park on Bainbridge Island. He kept his thermal underlayer on. It is a true testament to how well the body adapts to different climates.

  

A "woo" worthy climb. One of many.

Shawn, Michelle, Greg, Elisa with Illahee Beach State Park across the water behind us.

Puget Sound Naval Shipyard

Just to add a little fun and extra challenge into our adventure, Shawn led us through Fort Ward State Park, and out along the water on the south side of the island. It seems the park is not currently being maintained, but it is still suitable for biking. Shortly thereafter, as we were strolling along the water just admiring the view, we took a sharp left and, gulp!, craned our heads upwards as we scrambled to get into a manageable gear for our attempt up Toe Jam Hill-site of the annual Toe Jam Half Marathon.

It was a close call, and we certainly were wishing for mountain bike gears, but we made it up the steepest section, and after that, although we were still climbing, it almost felt like we were heading downhill, such was the relief we felt. There were still many more hills to conquer and downhills to freewheel. My Cateye clocked my top speed at 39.8 mph. Yahooooo! Good thing I didn't hit a pothole-but what fun.

Welcome Home Dad!!! -Michelle

Bainbridge Ferry with Seattle Skyline

About three hours into our ride, my Dad (a.k.a. Greg) was shaking his head at our distance covered. We had pulled off along the east side of the island, along a beach road with a stunning view of Seattle across the Salish Sea, to gobble down whatever food or gels we had left at that point. We were 40 miles into our ride. "I'm usually at home and relaxing in the pool by now," he quipped. "Welcome back," laughed Elisa. "No kidding," he replied with a wry grin. The hills really do slow you down. Fact.

We continued on the roller coaster route, making our way back to the Agate Pass Bridge, which leads into Suquamish and onto Poulsbo. We will all be riding together in the upcoming Seattle to Portland Bicycle Classic, otherwise known as the STP, next month. This ride was a great confidence booster for all of us. I think we are all really looking foward to our upcoming 200+ mile jaunt from the Emerald City to the Rose City.

55 miles, 4 hours: A challenging social ride. :)

Happy riding folks!

-Michelle

Hammer Nutrition

I recently attended a West Sound Triathlon Club meeting where Brian Frank, owner and co-founder of Hammer Nutrition spoke on endurance nutrition needs and guidelines.   His talk was aimed at those of us that train for events lasting more than 2 hours and really closer to 3 hours in duration or greater.  This could include triathletes, marathoner runners and century cyclists. 

I am providing a general overview (from my notes) as to the highlights of the discussion.  I am not making any judgements to the truth behind his statements or opinions, nor am I assuming I have perceived his information 100% correctly, as he intended it to be perceived.  It is just information.

Brian's discussion was broken down into three main talking points, highlighted below and discussed in greater detail to follow:

1. Fluid
2. Calories
3. Electrolytes

1.  FLUID

We, as a whole, live in a state of dehydration.  Then right before an event, we pack in the fluids.  Our body has adjusted to the dehydrated state and now doesn't know what to do with the excess water - it is confused.  We should effectively hydrate always.  RULE OF THUMB:  1/2 of your body weight in ounces each day - throughout the day (don't drink more than 20-24 oz. in any one hour).  Also, know how much you have been drinking.

2.  CALORIES

PRE-RACE: 
As a whole, we tend to over consume on calories.  If we are following a training schedule that allows for a period of tapering, there should be no need to 'carb' load prior to a race event.  The reduction in activity and training will provide adequate calorie or a deposit into a carb bank to aid on event day.  Carb loading the evening before an event will only make you 'full' and will make for a potential stomach/GI concern, which is never good on race day.

RACING AND TRAINING
We need to figure out how many calories our bodies need to sustain energy levels throughout training and competition.  That number should be the least amount one can consume, any more than that is unnecessary.  The number should be no more than 200 calories/hour MAX.  For triathletes, those calories are consumed on the bike and during the run.  Need to keep in mind that you will not want to feel full as you are coming off the bike and moving into the run - monitor those calories carefully.  When running, our bodies process fewer calories - about a third fewer than on the bike. 

3.  ELECTROLYTES

On average, we consume over 8,500 mg of sodium each day.  Our bodies only need 1,800 - 2,400 mg of sodium daily.  Therefore, our bodies can not process sodium correctly and have adjusted to high sodium nature most of us have.  It was noted that if you are serious about performance - CHANGE DIET! 

Be honest with sodium.  If you operate in a low sodium state and were fast prior to the race you can replace sodium.  Sweat = high sodium diet.  Don't be afraid of replacing if managed. 

How do we know if we have too much = SWELLING.

PRE-RACE/TRAINING MEALS

To ensure that our bodies are burning fat energy vs. glycogen (muscle) energy, it is a good idea to train and start races on an EMPTY stomach - for any event, short (sprint tri) or long.  There is no need to eat.  It takes three hours to digest - plan from there.   Not a bad idea to take in 100 calories (gel) as you enter water for the swim and then once on the bike fuel up as your caloric needs require.

Summarized by Elisa

Books That Motivate

Swimming to Antarctica: Tales of a Long-Distance Swimmer by Lynne Cox

***One of Sports Illustrated's Ten Best Books of the Year***

"What emerges here is an athlete whose determination is so fierce that it seems almost exotic. She is fit. She is focused. She is Lance Armstrong with body fat." - USA Today

Excerpt from the book:

"The tide was racing at maybe ten knots by now, and the strength of the whirlpool was growing. Immediately, I cut to the right and swam with all my strength. Glancing back over my shoulder, I saw John and the skiff captain caught on the outer edge of the whirlpool." (On her way to being the first person to have swum across the Strait of Magellan.)

"I can do this; I really can do this, without a wet suit or anything to warm me. It is amazing how incredible the human body is that it can do so much. That it can go beyond the everydayness of life; that it can be extraordinary and powerful, and harbor a spirit of hope and pure will." -Lynne Cox

Sometimes the perfect book falls into your hands right when you need it most. If you're training for a triathlon or straight out open water swimming event and you are looking for some motivation, you seriously need to read this book. Oh yeah, and everyone else out there too, swimmer or no. This woman's accomplishments and spirit are truly inspirational.

She set the first of her many world record open water swims when she crossed the English Channel at only sixteen. She eventually swam across the icy Bering Strait-without a wetsuit. She has been studied by scientists eager to find out how she can survive in water temperatures where most would quickly perish. In her book, she does a wonderful job of taking the reader into her mind, so that I felt like I was swimming right there alongside her-if only I had the athleticism, skill and mental toughness to do so.


Happy reading folks!

-Michelle