Spidey Sense

I don't know why, but the spiders had decided that today was the day to spin webs. On the boats, the oars, the dock - everywhere!

Yesterday, I rode the bike down to the dock. A good thing, too, as it was too windy to row.

Today was better. I was running behind with a full day ahead, so I did drills by the dock, then rowed out to the canal where I did the drills again. Back at the dock and more drills and I was done.

I think I figured something out about my right oar. It had been squirrelly and unsettled in the oar lock. I think the problem was pausing at the oar at the catch; once in the water, the oncoming water would push the oar out of its position against the front of the oar lock. So, square, in and GO!  Much better.

After getting my bike clothes on for the trip back, I realized that I had forgotten a dentist appointment that morning!  20 minutes later I showed up looking like a sweaty bike messenger to have my teeth cleaned. They were really nice about it and quite impressed with all of my working out. I'm just glad they didn't charge me extra to hose off the chair after!

Workout #

Workout Name

Interval #

Interval Type

Interval Start

Time

Distance (m)

Strokes

Avg Speed (m/s)

Avg Pace (/500m)

Avg SR

Max SR

Avg HR

Max HR

1

Just Go

1

Just Go

6:49:10 AM

7:30

634

72

1.41

5:54.4

9.6

30.6

0

0

(This message from my iPhone.)
Charles White, Registered Piano Technician
White's Piano Service
Certified Level 1 CrossFit Trainer
Keweenawstrong.blogspot.com
404 Frue Ave.
Houghton MI 49931
(906) 483-0204

Let that be a lesson to you!

Happy anniversary from my sweetie!

60F, W0-7.

Dennis coached me on the water today. We went through three drills. Dennis wanted me to write them down along with thoughts and questions. I hope he doesn't mind that I did it in my blog! Valuable trade secrets here!

1. Sitting at release with blades feathered, lift and drop oars together.
Work balance and weighting/ unweighting oars.

2. Spin drill. Sit at release, arms away. Square both blades. Row a complete circle with one oar. Repeat on the other side. Works balance and blade work. Apparently I was supposed to go fast. Staying upright kind of took priority, though.

3. Pause at arms away. Make sure the handles go out as fast as they come in. This was to keep the hands moving. I'm stopping at the release.

4. Back it down drill. Stop the boat. Arms away, forward lean, 1/4 slide. Square the oars drop and them in. Push the oars away toward the stern, then stop. As you feel the pressure build up against the blades, pull a stroke, ending at release with arms away. This is the feeling you should get at the beginning of each stroke. Works that and was also useful to flatten out my stroke. I was lifting into the stroke. Concentrating on only pushing with the legs fixed it.

Things to change:
-More layback at the release.
-Roll-up and feather with fingers more than wrists. I wonder how to handle thumb position as the handle moves forward and backward in my hand.
-Think of oars in and out of the water like weight in the hands.
- keep the handle moving. All well. And good until something goes wrong!

There's my workout plan for this week! Big thanks to Deb and Dennis for helping out.

(This message from my iPhone.)

Chipper

I'll clean up later, promise.

Warmup: Gymnastic 2. 10 min.
Strength: DE Clean @ 60% (2 on the minute, 10 min).
WOD: Chipper.
As many total reps as possible in 7 minutes. Spend one minute on each move, and keep continuous count of reps/ calories:

Situps
Row for calories
Pushups
Jumprope
Air squats
Walking lunges
KB swings

Stretch 5 min.
Mobility: 10 min. Hip flexors, quads: do the bottom position WOD.

(This message from my iPhone.)

The Better Part Of Valor

It rowed worse than it looked.

Calm winds at 6am. As soon as the sun rose, however, a West breeze kicked waves up. I tried getting out in it twice before packing it in. I did 20 reps of recovery drills, though. Still a good day.

(This message from my iPhone.)

Trail Report: Churning Rapids Aunt Flo

It was hot.  We stopped a lot for water breaks.  It was all big fun, but the reason we chose Churning Rapids today was to try out Aunt Flo.  Jumps and jumps and jumps.  I found myself expecting it to end, then it just kept going, on and on.  Big fun!
Of course the advanced riders will jump and do tricks on it, but even modest bikers with decent brakes can have a blast.  Jumps vary from low to high, with some turning and some with two tops.

Here's some video with better riders:

Churning Rapids Flow Trail

We parked in the usual spot on Christensen Road.  That meant traversing pretty much the whole trail system to get to Aunt Flo.  Great riding, but a lot of uphill.  If you just want to try out the flow trail, park on Brooks Road at the entrance to the Trillium Trail.  That's the bottom of the roughly oval loop that goes through Aunt Flo.  The new stuff isn't all on the posted maps.  Here's a link to an up-to-date map:
Churning Rapids/Maasto Hiihto Trail Map

On the way back, we usually go through the Oaks and Lake Annie Trails.  Since by this time we were baked, we took the more direct Finney Creek Trail.  All downhill, not a jumper like Aunt Flo, more of a screamer.  It was a great reward for all the climbing we did at the beginning.

Go try it out!

Peas & Carrots On The Water

Ach!  I know, the picture.  I'll get one tomorrow, I promise!


Out on the canal in the double with Kirsten.  She got a real kick out my newly conservative technique since I've been learning to row the skinny single.  What goes around...


Here's the data:

Interval Start	7:31 AM
Time	1:05 AM
Distance (m)	8343
Strokes	948
Avg Speed (m/s)	2.14
Avg Pace (/500m)	03:53.800
Avg SR	14.6
Max SR	27.0

What it probably looked like while I slept in.

I got out about an hour late.  Fortunately for me the water stayed perfect even with the sun up!  I lowered the oarlocks one spacer each.  It seems that the spacers must all be there, or else there is some up and down play with the oarlock.   Different than I remember from the Weeble.  The advantage is complete control over how tight the oarlocks move.

I practiced drills at the dock before heading out and they seemed to help a lot.  First was slo-mo practice.  Move slow up to the catch, focused on the square and drop of oars in the water.  Relax (well, try) at the catch with oars square and in the water. then oars over and move slowly to the release, square, set the oars in the water and relax.  Feather the oars and start again.

10 reps of that, then I practiced river turns. Then 10 more slo-mos and river turns again. Then out I went!  The stroke felt much better, less jittery and more powerful.  I decided on a larger route, across the canal and around the north shore before turning back across and finally heading for home.  Things are just starting to come together.

Areas to focus on:

• Oars drawn straight across through the water
• Pulling consistently with legs first, recovering with legs last.
• Closing the hip, not just bending over.
• Square, catch and release cleanly.
• Lastly, carrying more and more oarweight in my hands.  Ultimately recovering with oars off the water.

Here's the data:

Interval Start	7:09 AM
Time	45:44
Distance (m)	3907
Strokes	494
Avg Speed (m/s)	1.44
Avg Pace (/500m)	05:46.900
Avg SR	10.9
Max SR	29.2

(This last one is not correct.  I may have the sensitivity too low.  I did get up to 18 - 19 a couple of times coming back in.)

Mirror, Mirror

Still not me.  Terry and Sarah looking very nice together.  Check out the perfect water!

Calm, water like glass.  What a great day to get out and row.  As I was getting my boat down to the dock, Terry and Sarah showed up to row their double.  While they went off on some secret training mission, I did a 2k out and back along the South shore.  I got all escared at the prospect of doing a river turn in the open water, even with perfect conditions!  When I got back to the dock, I did river turns each way to help get over that.  Thinking about things, I've got an idea for a drill if I can get out tomorrow.  I'll let you know about it if it happens.

The longer outboard without the clams was much better.  More stability and more power.  Funny that 1cm can make a difference.  Next is height.  Darned if the handles seem to come to me a little high.  Tommorrow I'll take out some extra spacers from the bottom, get the nut to clamp down on the pin instead of the jacked up oarlock.

Here's the data:

Interval Start	6:20 AM
Time	31:17
Distance (m)	2215
Strokes	282
Avg Speed (m/s)	1.18
Avg Pace (/500m)	07:02.900
Avg SR	9.0
Max SR	27.7

Crossing Over

Also not me.  Zeno Muller.

50F, calm to ESE 5mph.

With the water so calm and me so nervous, I went across the canal to the other side, then around buoy 33 before heading for home.  Some good strokes here and there.

I did the left over right thing.  I have to take another look at the oarlocks; I think there are too many spacers all together, so the nut clamps down onto the oarlock instead of the top of the pin.  Removing spacers from both sides would lower the handles.  I'm not sure how that would work out.  One thing I am sure of, I took off the clams from my oars.  That gives me a centimeter more oar on each side, meaning longer outriggers and more load.  I think that will add to stability and power.  I do feel a bit underloaded.

Here's the data:

Interval Start	6:21 AM
Time	37:17
Distance (m)	2546
Strokes	379
Avg Speed (m/s)	1.15
Avg Pace (/500m)	07:16.500
Avg SR	10.2
Max SR	27.8

Slap Happy 2k

Edgar Cove.  I had you going there for a second, though, didn't I?

Rowing today.  As soon as the sun peaked over the horizon, a breeze ENE about 7mph came up.  It made things a little challenging, but I was able to deal with it, if not conquer the little waves completely.  On the way back into the waves, I had to keep the oars light over the water or they would really slap against the waves.  Of course as I was finishing up the wind died down.  Naturlich.  My left hand was overworked squaring up.  Must learn to relax.

A more stern-ward foot position this time worked well.  Next is rigging the oarlocks for left-over-right.

I seem to  get jerky at the catch.  I think this is a result of tension due to two things; mobility, (particularly ankles) and my still too big tummy.  Methinks too many cheats!  I'll do better with one cheat a week.  I'm happy with what I've accomplished but I'm not yet where I want to be, performance-wise.

This Summer is about learning to row the skinny boat.  I won't worry about going fast or working out.

Here's the data:

Interval Start	6:21 AM
Time	33:12
Distance (m)	2063
Strokes	304
Avg Speed (m/s)	1.08
Avg Pace (/500m)	07:44
Avg SR	9.5
Max SR	22.7