Wednesday, April 21, 2010
Horse, wagon, boat... it's all the same.
Unless it's actually a boat. :)
Today I decided to try running to the boathouse - it's 4.3 miles from my place to the boathouse, and I've been running at least that far regularly so I figured it'd be solid. So I headed out - made it to the boathouse at about the time I wanted to - giving me around 15min before we were supposed to meet so I could stretch, drink water, etc. regroup....
Then a TOUGH practice -- our strong racing 4+ lineup. :) So one member who did NOT flip over with us yesterday and a different cox. There were a few moments at the very beginning of the row that filled all of us from yesterday with some nerves (just NORMAL, minor side to side rocking that we wouldn't even notice on a regular day but after yesterday we were a bit gunshy).... and we started all 4's w/ a blades skimming on the water technique the first time to give us some extra stability so we'd feel comfortable. I don't even think we needed it - physically that is - our boat was very nicely balanced today.
The workout started with a warmup they call the "Crazy Ivan" - I believe it gained that name from our coach Jason (former assistant coach for BWRC, currently still in our coaching loop but primarily heading the Alabama Crew Club), but maybe he got the name from somewhere else... anyway.
*****IN DEPTH ROWING DESCRIPTIONS AHEAD, SKIP IF YOU DON'T CARE!** HAHA
To give a detailed run down -- the rowing stroke is often divided for warmup drills into a few parts -
1. Arms Only - you are sitting in the "layback" position, slightly leaning backwards, this is your body position when you finish a stroke - and you only move your arms, straight forward, in the water, and pulling back through.
2. Arms and Back - not involving the legs, you lean forward w/ straight arms and once fully stretched over, drop the blade in the water, then pry with the back and finish w/ the arms.
3. Half-Slide - from the stretched over position on number 2, you slide forward on your seat until your legs are at about a 90 degree angle, or until you are halfway through the full sliding motion of your seat slide then drop it in, drive with the legs, then open the back, then finish w/ the arms.
4. Full-Slide - just like the last one only instead of stopping halfway up, you slide all the way forward on your seat before droppign the blade in the water.
And ONE more - which doesn't go in this order -
5. Legs only - in the "body over" position - body folded forward, arms straight and stretched out, you slide all the way forward, drop the blade in the water, and drive with the legs, but don't open the back, don't finish the arms - just stop w/ legs straight back in the body over position and repeat.
Two main warmup drills are pick and reverse pick - pick builds the stroke from arms, to arms and back, to half, to full slide. Reverse pick starts at legs, then legs and back (still straight arms I didn't describe this one, but there you go!), then full slide.
With the "CRAZY IVAN" you alternate between each stage of the warm up drill with a full slide stroke. So today it was arms, full slide, arms, full slide, arms full slide, and so on, until adding in the back, then alternating half and full, then continuous full slide.
******** IN DEPTH ROWING DESCRIPTIONS OVER*********
Hope you enjoyed that that read it.
So after that we did a steady state for a while at a medium/slowish tempo (about 19-20s/r) and then after we spun the boat we did some sprint intervals - 40 seconds on, 2 min recovery. Our race pace we're aiming for is a 32... so we thought before today. We aimed for 32 on the first several intervals, mostly maintaining it, then for the last couple intervals we tried to bump it up to a 34 - we hit it a few times but I believe we mostly were at a 33, still faster than we expected and that was at the end of a workout. Granted, it was for only 40 secs, but like I said - end of the workout, no race day adrenaline... :) I'm excited for our regatta!
And then, feeling totally spent - I got to run home. HAHAHAHAHA.
I swallowed a GU (I had brought two but didn't do one between the first run and row), drank some water, and set slowly off on my way. I was 3min 30sec slower on the way home, but honestly given how I felt, the heat... I'm happy with that. My Average Heart Rate on the first run was 171 and the second was 173 - higher than I'd like, but I also wasn't trying at all to manage it considering the route was a bit hilly and at first I was just trying to make it to the boathouse on time, and on the way back I was just like - home home home home home.
Now I need to make sure I get some good rest and recuperation after tomorrow morning's workout. We're practicing tomorrow AM, then it's some lifting (I might not start Stage 3 tomorrow afterall, maybe just some upper body lifting or something? We'll see how my legs feel.), and then Saturday 100% off, also travelling to Oak Ridge, TN, then race on Sunday.
Also - been doing good w/ my calorie ranges on Monday and last night - today is shaping up solidly as well. :) Made an impromptu chili last night -- just beans, tomatoes, and TVP w/ some seasoning, but it was good. I'm having leftovers today.
Tuesday, April 20, 2010
So... I AM glad it wasn't actually our racing lineup that flipped the boat because that would have been disconcerting the week before a race...
but... still -- I have to admit. I felt so horrible afterward, like GUILTY - partly because there was a little ding in the inside of the boat near my seat after we righted it. :( Ok MOSTLY because of that.
But seriously - that sucked.
I had a moment of panic after we flipped because I was just thinking, there is no way I will be able to get back in the boat - and the water was pretty chilly at first and the shock of it all just kinda freaked me out for a moment. But my boatmates and coaches helped walk us through what to do and we turned the boat right side up, got our oars in order, and by pairs we pulled ourselves back up and into the boat!
I think the panic all came from the inner fat girl -- the one who went boating w/ her friend and couldn't climb back into the boat after swimming, friend's dad had to WORK to get her back into the boat... oh and when older and flipped out of a canoe wasn't able to pull herself out of the water even into the dock - with other people's help - and had to go climbing up the nasty bank of the water.
I actually said outloud, guys I am not very good at swimming. and I'm sure I had a look of sheer panic in my eyes, I was holding onto that boat for dear life. The others were all much more relaxed, thank goodness. haha. My pair seat was like, it's ok, you don't have to swim, just hold on to the boat and your oar and we'll be just fine, you're okay. *MUCH LOVE!* I was able to start calming down and focus on what needed to be done -- first to get the boat right side up and get the oars in order like I said -- then my pair held the boat while the stern pair got back in -- we had to move together in the pair, pulling ourselves up on opposite sides to get back into the boat.
I was so sure I would not be able to get up -- but we got to watch them do it first and then it was our turn and LO AND BEHOLD - I am not that girl anymore, I am someone who is strong and I pulled myself up over that boat, even if it wasn't graceful, it was just fine. Then our cox got in. We started to slowly row back to the dock - IN PAIRS.
We turned over when trying to start from a stop into rowing all 4. Something we've done many times now as a racing lineup - but with a different cox and a different 2 seat. It might not have been a good idea to head there with someone who has never coxed a boat starting in all 4's or all 8's and with a boat mate who had never rowed in a 4+ either.... *sigh* well -- The ports oars went sky high and the starboards oars rocked down to the gunnel and we just kept tipping over to the left all I heard was our cox say OARS!! And I tried to hold onto mine as we went over but... yeah. I just couldn't believe we were actually tipping over I was totally in shock! Our cox had said moments prior about how "we've never come close to capsizing blahblahblah" so I totally blame the jynx.
So anyway -- I was soaked and miserable and had a strength workout planned but knew I needed to go home first at least to get dry, but my DH is sick and he had requested some items from the store and I was closest as I'd be all day to the store from the boathouse so I headed there first. By the time I got back home I just felt totally exhausted physically but wired mentally. So I watched House and ate some food and then tried to go back to sleep but I just couldn't sleep even though I was so tired. I went to check my email and chatted to my coach/boatmate about if the boat was ok and if the ACC was upset w/ us because of the new damage, but apparently the ACC head coach said the boat was fine and the men's 4+ is practicing in it this evening and we're still slated to have another practice tomorrow so I tried to talk myself out of the guilty freakout (as if it was all just my fault anyway, it really takes a coordinated effort to tip one of these boats HAHA), and get some rest. I did eventually get some sleep and now I'm at work.
I'm thinking that instead of my workout schedule getting completely off this week, I'll just stick to the regular plan - run and row tomorrow, ST Thursday, row Friday... travel Saturday, race Sunday. Maybe a run Saturday morning. It means I'll be OFF in NROL4W - but I think I'll just start w/ workout A on Thursday -- this Stage has this Body Matrix crap on Thursdays and I think I'd prefer to do that on a day when my body will be fresher than Tuesdays - I've proved I can do intervals after rowing and lifting so it might just work better that way anyway.
*phwew* That was just so mentally and emotionally draining for me and it makes me feel so stupid to say that, it should've been no big deal, but I've got some issues when it comes to water and whatnot. Like when I was a kid I had a tube around my waist and was trying to swim on my stomach to be like the adults and I flipped over and got stuck upside down for a while until someone flipped my upright and I think that kinda scarred me, I'm terrified of falling/jumping into water - I don't dive or jump. (I was "forced" to jump off of a dock on that boating trip mentioned earlier) Stuff like that. I just haven't conquered all of my deep-rooted water/swimming/etc. fears. It was so startling to be out for a row that was going a bit boring to being dumped in the river.
Monday, April 19, 2010
So I had a really awesome Saturday with a planned splurge that I believe I managed very well.
Then Sunday came and was a totally emotional, stressful day. I dealt really well, didn't eat emotionally, got it together. And then after I was almost done preparing a great healthy receipe (chili in polenta) I knocked a spice jar off the shelf and it shattered on our granite countertop, spraying glass shards everywhere, including into my polenta and chili (not yet assembled) and everywhere.
And I have a husband with a broken glass phobia.
Which meant not only did I have to discard dinner, I had to clean the entire kitchen painstakingly detailed by myself because he couldn't stand to be in there and without an incredibly thorough cleaning he wouldn't be able to handle being in the kitchen or eating food prepared in it... like... EVER.
*sigh* To help him feel more comfortable and releive some of the phobia/ocd anxiety I agreed to ordering in Pizza.
Let me say - this pizza was SO not greasy and very quality ingredients tasting and I think that led me to overdoing it more than I would have some nasty greasy mess. But in the middle of the night I woke up realizing that just cause it wasn't greasy didn't mean my body could handle all that cheese at once. ugh. My stomach really bothered me.
It's not the end of the world -- I ate well the rest of my meals on Saturday and Sunday, but one splurge meal too many for the weekend. :P It's the FIRST week of weightloss mode and I know I can do better and with practice and no major catastrophes, I know I will do better.
This morning I woke up and discovered I showed up too early for my rowing practice - oops. We had agreed for the MEN to row at 5:30 and the WOMEN at 7am. But - I was going to run after rowing anyway, so I just headed out on my run. The run went really well speed/HR wise. I felt like I was running faster than I had on all my recent runs but the HR was in a similar range -- could very well be because the weather was much cooler, but regardless of the reason - it felt GOOD. I didn't start my HRM when I thought it started so I added about 10min to my time, which is probably more than actual, and I still ended up under 12min mile. I wasn't running at what felt like a super SPEEDY tempo for me, just contrasting to my ultra slow runs of late. Occasionally my stomach bothered me from all the stupid pizza, but otherwise it was flawless.
Then I had some time to stretch and wath the men's boat row in before we practiced. We hot-seated the boat (they got out we got in) and we were OFF!
It went SO GOOD! I really felt GOOD in today's practice, we had better balance at a slower stroke rating than we have before and we got to actually sprint some and the balance was good there as well, I could really feel the run of the boat.
And this morning I burned almost 1000 calories between the two which gets me off to a great start this week. Tomorrow is rowing in my regular8+ boat and then beginning Stage 4 of NROL4W in which I get to learn some new crazy moves. Now I get to go shower and hit the hay until work time.
I feel like after a rocky day yesterday I'm getting a great start to the week and feel confident about sticking with my goals -- even with travelling this weekend! :)
Friday, April 16, 2010
Yeah I'm gonna stop those after a week... maybe still a tracker but not the entire title. Not that I have all these brilliant titles I'm NOT using, but still it's a little dull. HAHA.
OK so anyway -- last night I cooked this recipe - orange ginger tofu - from the CLEAN FOOD book/cookbook I checked out from the library. It was DELICIOUS - but it requires me to pose a question -
How do you recipe calculators deal with marinades????
Is there some kind of rule for what percentage of calories from a marinade you count? I counted all of them but I dumped a lot of marinade down the sink when it was all said and done -- it was made from orange juice, grated ginger, garlic, sesame oil, brown rice vinegar, and some sugar free maple syrup (yeah the recipe called for real but I didn't have any, so :P) OH and some minced onion. Anyway. Totally delicious but yes, I ate less than what's tracked in my tracker for yesterday but I have no idea how much, I think I went high enough that I wouldn't be below, though. I probably could've eaten more of the tofu though! haha. :P
Today I got an email in the morning that our cox for today had a family emergency and wouldn't be here, soooooo...... our row was cancelled. But I wasn't sure if it would be until it was almost time, so I still went to work an hr early and changed and got ready to go -- becauuuuse I wanted to run if we didn't row anyway. SO! No row, so a 4.13 mile run and I tried to take it at a reasonably slow and consistent pace, although I knew my HR would be crazy because it was HOT outside! PHWEW!!!!! I was dying. haha. Gotta get used to running in the heat again. My AHR was 171 which all things considered, I'm ok with. Max was 196. Pace was a little over 13min miles which I'm also ok with.
I am considering going to a spin class tomorrow -- at first I was like, wellll it's so EARLY and I can get some good sleep tonight - but then I actually looked at the schedule and it's not until 11!!! :D WOOHOO! hahaha We're gonna take our car into the shop tomorrow to get some stuff done, so depending on when my DH wants to do that, I'm thinking I'll go to spin since I haven't done that in ages and if I wake up randomly early, I'll go to yoga before that. BUT. If not no biggie, I'm like... 200-300 calories from my calorie burn goal for the week and that's not counting rowing practice on Sunday which SHOULD happen. So actually I could (and might still) take tomorrow completely off. I'll just see how I feel and what our plans really are. Meaning how DH wants to do it cause I'm prepareed to just GO with the FLOW. I think I'll do some yoga at home though maybe cause I think my muscles really want some stretching out.
Thursday, April 15, 2010
Going a bit tired... but although it might be somewhat affected by adjusting to my new lower calorie range, I have to admit -- Sunday night, Monday night, and Wednesday night - so 3 of the 4 nights this week, I got like 4-5 hrs of sleep and on Tuesday like an hr nap if that... today I got more like 1.5hrs, but it's still not the same as a good solid night's sleep. I think the cumulative sleep loss is wearing on me a bit. BUT!
I'm still eating within range - got I think like 560 cals max for dinner? Looks like around 500 is going to be what I'm aiming to stay within for dinner in my new mode and that is ok - tooootally doable. I've actually been eating some dessert as well this week. :P So NOOO complaints from me. It helps me feel like I'm not totally deprived in this transition -- Kemp's Frozen Yogurt Parfaits. Totally good and totally on clearance last time I went shopping so I filled the freezer. The lowest cal one is 150, a couple others under 200 cal, then the ones w/ trail mix and granola toppings are a little over 200. It's a bigger serving size than a 1/2 cup of ice cream, too -- more like at least 1 cup serving size I think - close to that. NOT clean, but still I think a decent dessert alternative. The fruit flavors feature real frozen fruit toppings.
So last night for dinner I made something I personally found AMAZING.
I love these Market Pantry Garlic/Herb flavored frozen chicken breasts. I haven't looked at them again to look at the ingredients list to see if they fall under my processed vs/ nonprocessed criteria, but they are delicious. Anyway -- I cooked up the last we had of those last night (put the extra away for quick lunches - word) -- also cooked some ronzoni healthy harvest thin spaghetti and roasted some asparagus in the oven w/ a drizzle of olive oil and some garlic (sea salt after done).
A while back I bought this really good looking pesto -- low cal and good fats, like 46 cal per tablespoon? So I served it with the pasta kinda taking up a 3rd of the plate, chicken another, and asparagus on the other side, shook some grated parm over the top and spooned 1 tbsp of pesto over the pasta.
WOOHOO!!!!!! :D I was in love. hahaha :D Very good and very calorie friendly. And I had a blueberry yogurt parfait thingie. Mm.
This morning I did get called in to sub - the row was kinda frustrating, mostly for our cox. The bow pair were very very newbie, and that is the pair generally called on to assist with getting the point for the boat (meaning helping us go the right direction). The cox can steer w/ the rudder but if there are uneven pressures in the boat, there is only so much he/she can counterract that - today our cox was all the way on the rudder one direction and we were still turning the opposite when the bow 4 was rowing because our starboards in the bow (particularly 2 seat) were incredibly weak, I really don't understand actually...
AND our cox box (the mechanism that provides the cox w/ a microphone that hooks to speakers wired through the boat) was not functioning so she had to try to yell down the boat the whole time -- 60 ft boat, 8 rowers in a line -- to be heard on what to do. YEAH. I was rowing stroke seat and I was sick of the row after a while so on the way back when we started rotating in 6's I just picked up the pace and pressure like - LETS GET BACK FAST. hahaha. We even went all 8 for about 200m and it wasn't the worst thing ever.
Then at the dock I totally scraped my arm on a bolt on the outside of the boat that holds the riggers - it bled. it was gnarly. haha. :D Then actually I was still feeling pent up energy from the row going as it did, so I ran up and down the hill w/ some oars, and also pushed from behind the coaches launch up the hill as fast as I could. :P should've saved some of that energy....
I left my HRM strap at home so I went home to both get it and clean up my WOUND and then it was to the gym for NROL4W Stage 2 B4 - meaning the last workout of Stage 2! :) WOOHOO! I'm gonna totally read up on Stage 3 tonight and see what I have in store for myself next week.
Well -- it went really well in spite of being tired, but by the end of the weights segment my legs were like DONE as was I - and I still had some sprints to run. The workout only calls for 15min of intervals and 3 min is warmup so I just reminded myself- it's only 4 sprints... but still - I realllly had to push mentally (and physically) to get through those suckers - but I did it and felt proud of myself. Came home did the protein smoothie -- I reduced it a bit, so now it's 50cal lighter and the same amount of protein (woohoo! less cottage cheese, milk, and fruit, and a bit more protein powder), and watched ANTM... and ate some PB and pretzel sticks. Then shower and bed for a not long enough time until time to get to work - I ate an apple before heading to work to help tide me over till 1st break time.
I'm feeling confident about my new plan - I KNOW I can do this. I actually feel smaller already.... maybe it's all mental but I like it regardless.
So - tomorrow is rowing - racing 4+ practice in the afternoon. Saturday I want to get a nice long run in, long slow and easy. We're taking the car in for maintenance and I'm wondering if I could go run while we're there.... either way that will happen. Then racing 4+ practice again on Sunday. That will be 1 week out from the race! :D
Alright that's enough blather for now....
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