Tuesday, April 27, 2010
So... had to wake up reallllly early this morning (talking 4 something?) cause my DH was having some midnight worries and needed to talk so we did that and then there is this place in town called the Waysider which is a local institution -- it's a like... down home cafe type place. Breakfast foods all the time... we got the typical type of thing. Eggs, bacon, grits, biscuits, pancakes. I actually thought the biscuits were not so great - very salty. The eggs were bland. But the pancakes and grits were freaking awesome. haha And the sausage DH got that I tried was good... as were the hasbrown things DH got. They weren't the like... stringy buttery kind. It was the homefry kind, but not all deepfried... I dunno. Just like. Good potatoes. :D hahaha.
Then back home and back to bed. I didn't feel overfull -- I tasted lots but didn't over eat.
Sleep sleep sleep (rowing was cancelled due to the river being HIGH from all the storms) - then I wake up kinda at an awkward time to still be able to go to the gym and decide not to go - and instead I eat more breakfast. Cereal. Cereal. And more cereal. ??!?!?!? WTH!?!?!?!!?
*sigh* So I gotta get on track. I'm all discombobulated. I also don't want to do too much this week leading up cause I've got the Relay for Life Friday night and I intend to run as much of that sucker as possible (7PM-7AM), while being rational and reasonable. So between all the calorie burn overage last week and what I know I'm gonna burn later this week I'm not crazy concerned about my extra food the past few days... (actually yesterday was perfectly in range but still) And I think I did need an extra rest day today... just feel a little off my game in general.
I made a NEW plan for the week - ST tomorrow, minus the body weight matrix if I feel the need. We'll see how the other part of the workout goes before I make any decisions but I think giving myself an "out" of kinds will make it easier for me to get going in a way. Thursday - row and run. Friday - some ST - NO SPRINT INTERVALS - just some plain old lifting keeping in mind not to be too strenuous cause later that night I'll be running running running all night. Plan is to sleep in well on Friday, too since I'll be off work. We'll see. I might scrap Friday's ST depending on when we plan to leave and whatnot to be more well rested for the Relay for Life. I'm sure I'll be TOAST on Saturday. Sunday we'll probably be still visiting the inlaws and travelling back but maybe a nice short recovery run on Sunday.
Monday, April 26, 2010
The men had a REALLY rough race. They started with a false start that I believe was not their fault, but did end up with them veering crazily into the next lane (ALMOST) - so since the steering in the boat we were borrowing was not sensitive enough to allow the cox to correct the imbalance in power in the boat, two people sWITCHED PLACES in the boat prior to the 2nd start of their heat. YEAH. All of that nonsense meant that not only were they kind of off their game, but then they ended up returning much later than they should have - we hotseated from the recovery dock to get the ladies in the boat.
I ended up having to RUN back to the boat trailer to get a bow number for our race (grrr) thereby expending extra energy, and then we had to row kind of hard trying to make our start time. Grr again.
Then they tell us they're running late so don't worry hang out for a while. Well we hung out, rowed around, practiced a start - regained our cool - and then started lining up in the next heat. Well -- then they're like - WHO ARE YOU?!? No you missed your race. :P
The volunteer working the recovery dock didn't know to let the officials know we had launched -- that's typically the job of the launch dock person but since we hotseated we launched off the wrong dock. so.... yeah.
They pushed us into the last heat. So we putzed around some more... :P grr.
These floating starts are kinda crazy -- they have 6 lanes marked out w/ buoys and the boats have to get lined up and kinda sit next to each other until they say go. They give instructions to the various lanes to pull up until they think everyone is even AND ready. Well -- they randomly called the start w/ no preamble, and no vocal advisement -- the other boats apparently were ready though, so they take off and we catch it up a couple strokes behind.
Then the rower in front of me jumps her seat - I reallly still don't understand how that happens, but basically she comes off the sliding seat and it takes a few strokes to get back in. Looked like she popped out of her shows as well. So after 5/6 off balance strokes w/ our cox yelling for more port pressure (she couldn't row while fixing it!) we're off!
OH!!!!! and I don't think I blogged about this but... the boat we secured at the last minute is a bow-loader. Meaning the cox sits in the bow (front) of the boat, instead of the stern (back) of the boat. Rowers face backwards so in a stern-loader, like we're used to - the cox can see all the rowers and the rowers can see the cox. In this boat, the cox directs the rowers based on FEEL (which they can apparently get really amazing at) but it was a completely new thing to us and the cox was a new cox to us as well -- he was a member of the rowing club back when I joined, but moved away soon after that so I remember him but don't really KNOW him. He did a really great job! But it was still yet another thing that was kinda stacked against us this race.
SO ANYWAY -- I was thinking already that we were screwed after the poor start, but apparently, we kind of ROCK and we started gaining on everyone. We were pushing and pushing and these darn sprints you are giving it EVERYTHING cause it's only like 4 minutes long so GO GO GO, things start hurting but we push through it and now we're gaining on 1st place in our heat!
When I catch a crab. :( WAH-wahhhhh!
A crab is... let me defer to the wikipedia glossary of rowing terms:
"A rowing error where the rower is unable to timely remove or release the oar blade from the water and the oar blade acts as a brake on the boat until it is removed from the water. This results in slowing the boat down. A severe crab can even eject a rower out of the shell or make the boat capsize (unlikely except in small boats). Occasionally, in a severe crab, the oar handle will knock the rower flat and end up behind him/her, in which case it is referred to as an 'over-the-head crab.' "
I did not get ejected, or even knocked flat, it kinda went over to my left, I guess I got out of the way? I couldn't figure out how to release my blade from the water! I've never had a bad crab like that I guess -- maybe just cause we were moving so much faster! UGH. For the time it took me to get my oar free, and of course not only the lack of my power added to our stroke but also the "acting as a brake" they talk about -- we lost speed and time. :( Finally I got free, but then a few strokes later the lady in front of me caught a mini crab. We stroked as hard as possible into the finish but we ended 3rd in raw time in our heat.
Raw time for the event - 7/16 boats. After handicap adjustments - 10/16.
YEAH. For Master's Rowing, each boat's average age determines a handicap in seconds. For our boat, since two of us were fairly young, our handicap was very small - 3.7 seconds. There was one boat that had an average age of like 68!!!!!! And a handicap over 30 seconds!!!!! YES!!!!!!!! Insane. Tough old ladies, though. :) hahaha.
So......... now we feel like... dang... if we had had a nice perfect race.
No extra energy expenditure prior to our event... no botched start... no seat jumping or crabs... how awesome would our time have been??? We might still have missed on placing due to the handicaps, but still...
So now of course everyone's hungry to redeem ourselves and the regatta in July that was looking compeltely infeasible is now looking mighty appealing.
I have been told not to worry about the money, but still I'm worried about the timing. I will be trying to get a new job and how will that affect my ability to practice and race? Will I have to stay with someone in town for that last week so we can continue to practice? *sigh*
I did end up getting sponsored by the club for my regatta costs (hotel/registration) so that those funds I handed in could pay for my May rowing dues, so at the very least I can row another month. We talked about lightening the amount of practices and aiming for more afternoon practices than early morning practices as well -- and my boatmates seem to think that would be preferable and doable for them as well so that's good. I might just be able to do this after all!
I'm proud of how strong we were able to recover from the sloppy start followed by the jumped seat -- just disappointed that a mistake by me was a major contributor to us to giving a poorer showing than we really should have had we rowed a clean race.
Also I ate a lot of food this weekend -- nothing really unhealthy, it was all good quality food. Just more than I needed. I'm happy that I was picky with what I ate, though. :)
Friday, April 23, 2010
So yes, I rowed again this morning. I'm pretty sure that means I've rowed every day this week...? Including capsizing day I guess.
This morning was a very good practice especially considering I was completely spent from the get - go. I was having trouble holding the darn boat over my head carrying it up and down -- usually I can push it up, lock out the arms or at least close to, and we're good to go. Today it was bendy bendy, ok now the boat is on my head. :P HAHAHA. But even with that -- after our warm up we essentially practiced starts a few times and then did a 1000m sprint so we could feel the distance. Yeah. At the end of my already spent workout today, we simulated the race. BUT - we still managed to hit close to the stroke rating we were wanting to aim for on race day.
I suspect we might be able to do a lot better on race day -- I plan to get to bed as early as possible tonight. We MIGHT row tomorrow morning (depends on weather), but if we do, depending on how early it is, maybe a nap before we leave, and of course getting as much sleep/rest as possible the night before the race, which is on Sunday. So I am expecting to feel much more rested and prepared for the race than I did for our little simulation this morning - add in race day adrenaline and I think we can hold that fresher faster pace. Today was starting up to about a 33s/r, maintaining a 32 for the first half, then dropping a bit to a 29/30 then bumping it back up to a 32 for the finish. I'm wondering if we can't kick that up by 2 across the board. Maybe start to a 36, drop to a 34, maintain for a while, then to a 32, then back up to a 34? Maybe not. HAHA. But either way, I'm excited.
AND YES. WE'RE GOING. Apparently exactly WHICH boat we'll be using is still not confirmed --whether we're borrowing one there or borrowing from the ACC (and their trailer) HERE -- apparently one way or the other we're on. YES! :D SOOOO HAPPY.
Anyway -- had to come into work an hr early cause two other members of management are out today, so I plan to take a sweet, easy, short run at my extra lunch time. That way I can get a run in with no pressure to run this weekend, AND test out my running skirt, AND not have too long of a lunch break. Win win win!
On that note -- I am going wayyyyyy over on my calorie burn estimate for this week -- the past couple nights I've added some extra calories to my day, about 250 each night, probably more today, and I plan to just eat smart but not think too hard about the numbers this weekend. I will want good fuel for my racing self so I think that won't be too hard to manage. I'm planning to bring some little containers of my oats/proteinpowder/cinnamon mix and maybe some almonds, apples.. just some basic stuff that doesn't require refrigeration and whatnot...
And then after this weekend focus will shift from rowing to running, building up mileage cause I hear that more miles is the best key for beginners to decrease their marathon time and while my full marathon is a good ways off, I know I need to build SLOWLY so I avoid injury so the sooner I start, the better.
Thursday, April 22, 2010
HAHA. I should take pictures of my bruises and wounds!
I've got two inner forearm bruises that are straight up purple now - one started kinda yellow/green/blue and now is mostly purple, the other just showed up purple. I got calluses on the hand, bruises on my calves from the edge of the footwell, and today - I got a knot on my forehead! :P Stupid ballcap blocked my view of a rigger as we were putting our boat away in the boat house and I totally brained myself on it. HA!
It's not discolored, nor is it gigantic, but if you're looking for it you can totally see it. When it happened all I could think of was my boss - who broke her nose Tuesday night playing softball - softball to the face! - and I was like, well if it gets huge and purple at least I won't be the only one walking around work with a bruised up face! HAHA.
So anyway -- I ended up doing NROL4W Stage 3 workout B. I know I said I was going to do A, but I read over the exercises and decided I liked B workout better - and I did NOT do the intervals afterward because I've had enough of that with rowing this week, thanks.
Rowing practice went really well! We practiced our racing starts and assuming we have a BOAT to use (yeah, still working on that one... meaning we might not even go which would totally break my heart cause I can't go to any other regattas after this one! :( ), we're so gonna rock it!
We're having likely our last practice tomorrow morning. :) Then it's time for me to rest up for the big day! Maybe a mini run Saturday morning... nothing strenuous. But I got my running skirt in the mail and I want to try it!
I ordered from runningskirts.com sale section - $29.00 WOOT - but the smallest size they had in the athletic skirt (which has the shorts underneath vs. a brief) was their size 4 - which I think they said is a 12-14. That IS what size pants I've been wearing, size 12 - so I went for it hoping it wasn't too big. I tried it on today cause I just couldn't stand it even though I wasn't going to run, and it feels... sliiightly big maybe. The waistband is just a wide band of fabric though - no elastic - it's stretchy fabric, but it's awesome cause it doesn't dig into the skin. So it might have been making it feel looser on me than I expected just because of the design. We'll just have to see how it behaves on the run! :) I think it might be just fine, but I suspect that if I drop down like I'm working on, it'll get too big for me. But if I like it I'll just have an excuse to get another one, right? :D
I also got some cheapo bike shorts from Wal-Mart (THEDEVIL - had to run there because my DH likes these frozen burritos that are only sold there and target did NOT have cheapo bike shorts at all so I looked while I was there) which I have yet to wear anywhere but I tried those on this morning too. Made me feel all... I dunno. Skinny. To be brave enough to think I can wear those out and about. Which is weird, cause I already wear spandex/tights - but for some reason I guess the extra leg showing (all my stuff goes to the knee) made me feel bold and naked. HAHAHA :D Same for the skirt. I'm thinking I'll try the shorts tomorrow afternoon while rowing -- which is why I bought them. To have something that is less fabric for the hot hot weather and rowing bottoms have to be close fitting because of the sliding seat -- loose fabric can get caught in the slide. OH WAIT we're probably rowing in the morning.
Oh well - we decided we needed to save the money I'd pay for rowing the next two months since we're moving soon - so I'll likely only be rowing on some Sunday afternoon open rows (paying a per row guest fee), when it will be hot. And I may be able to rock them while running... and they were only $7 so... yeah.
Feeling very kind of sad about the rowing coming to a major slowdown/stop... but I might as well get used to it because the club in Huntsville is too expensive to join right away - it's very reasonable for an Oct-Oct membership ($300 for the year!) but considering we have no idea if we'll be staying there (at least not yet), I probably won't be doing that. Who knows, maybe we'll move and BAM, DH will find a job there for as soon as he defends. I hope to ask them about a guest rowing fee and see if it's possible to row with them from time to time just to get out there....
I'm also considering applying to the Fleet Feet up there. Yeah it'll be retail, but I will need a job right away and I'm thinking working at a running store would be a pretty sweet deal. I'll definitely be trying the gyms as well.
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.
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