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

Road Bike Wander About

From the house in Lansing; first, up to the bike shop in Dewitt for a new spare tube. Then, down to Kirsten's workplace - oops!  I took the wrong road South and we ended up going all the way around the airport. After finding our way back through a couple of detours and a sidewalk stint to avoid the 5-lane highway traffic, we made it. Once there, we scoped out a place for tomorrow's presentation on CrossFit. We're going to work them out!  Then a nice ride home.  Kirsten makes the best company!

It was good to ride again after smashing my foot with some machinery. Only one toe hurts going over bumps and rough pavement. Soon I can start running again.

Data:
Calm and 78F.
1:15:46
16.6 mi

The PLRC Rides Again!

Charles, Deb, Sarah and Dennis.


We all got in our first row of the season today.  Yesterday Kamrads brought down my boats.  Thanks, Kamrads!  This morning, they brought their own boats down.


This was my first season in the new boat, the Coach K.  Big thanks to Bob Sharkey for selling it to me!  Before this, I've rowed either in the double or my old wide-body single, the Weeble.  That was a great boat to learn on.  


Things turned out much better than I expected.  At first, I was a frozen nervous in the skinny boat, but I practiced moving the oars around a bit, then on to arms only paddling and once I started using the slide a little bit I was good.


Coming down to the boats this morning, the water was mirror flat.  Of course, by the time I got out  the water roughened up a little, but still pretty nice.  I dragged the oars across the surface for stability, concentrating mainly on form. I kept my stroke rate really slow and pulled with half pressure.


Dennis was out first and took off. I think he nearly made it to the bridge, about 8 - 10k.  Deb and Sarah did a couple of laps around buoy 33.  I did one lap.  My Speedcoach didn't record the run, drat!  I estimate about 2700 meters rowed.  Sarah is picking up right where she left off.  Deb's rowing looked gorgeous, so smooth!


It was a great first day and nobody went swimming!

Double Unders, Pull-ups, Push-ups

3rounds of:
30 Double Unders
10 Pull-ups
10 Push-ups

(This message from my iPhone.)