Waimea Canyon Double Rainbow

Just got back from Kauai.  We haven't been to this island and were impressed with the beaches, hiking trails, and....Waimea Canyon.  I wasn't familiar with the viral video, 'Double Rainbow' so was taken aback when our daughter, Andy, unexpectantly started yelling "it's a double rainbow" when she reached the top of the lookout and saw the canyon;

She makes me laugh.

Cross Crusade at PIR - DNF

DNF at Sunday's PIR Cross Crusade due to a hamstring injury.  Approaching the barriers right before the start of what would have been my third lap, I dismounted, started to run and slipped.  My left leg went under the bike while still clipped in and I felt a pop where I imagine the hamstring muscles originate, right under the glute.  Spectators were yelling at me to get up (I love cross crowds - think Mad Max).  Got up only to feel a bad pain in the posterior upper leg and crawled out of the course.  The pain was worse than what I encountered in June when I fell.  So, now I'm off the bike for at least 3-4 weeks per my ortho MD.  The Percocet I got at St. V's ER Sunday helps, but drugs are not as therapeutic as my bike.

Coach Mike's suggestions:
The things I'd recommend are: 1) Go EASY on the stretching right now - especially avoid anything that stretches your injured hamstring.  You don't want to put any stress on that area right now.  2) Be sure to keep icing it.  Did Tennant give you a plan for icing?  I'd say at least 3 times a day for the next few weeks then ice after stretching/exercise after that for another 3-6 weeks.   3) I think that you could probably get on a stationary bike and ride easy sooner than 3 weeks.  I think that easy spinning helps get the blood flowing in that area and aids in recovery.   Of course I'm not a DR or PT and I don't like going against what they say, so if you do this be sure to start slowly and go easy and pay attention to your hamstring.  By start slowly - I mean really slowly - 5-10 minutes the first day.  If no problems each day you can add 5 minutes a day.  Remember that you're not using this time to get in shape - you're just rehabbing your injury.

Peddlars at the Poor Farm

I am obsessed with cyclocross.  Last Saturday I raced out at Edgefield Manor, which is now a McMenamins brew pub.  I like the Saturday cross races.  There are less people than at the crusade series on Sundays.  This Saturday we had two races to choose from; Pedalers at the Poor Farm or the GPMC race down in Salem.  I choose the first, mainly because it was close, but also most of the 'real' racer types would probably be at the Apple Core which is part of Molly Cameron's series of cross race events.

The course was technical with lots of turns and quite a bit of running - mostly up hills, or in one instance,  a more than 45 degree wall.  My chain fell off on the first lap and I lost a couple of minutes fiddling with it.  Riders passed me and I was alone when I finally got back on the bike.  I cranked it up a bit, fell on some remounts after barriers, but managed to squeak in a 6th place finish out of 16 with 4 laps.

Next up is the last cx crusade, Sunday.