Well, February is almost over, and I believe I will be as glad to bid it goodbye as I was the previous month. Sunshine and warmth have been mightily scarce these last couple of weeks.
On Tuesday the forecast called for mostly-sunny skies and a high of almost 40 degrees Fahrenheit, but it wasn't there yet when I arrived at the riverfront that morning. I paddled under cloudy skies with a temperature in the high 20s. I did three 8-stroke sprints and 40 minutes of ultra-short race pace training.
Yesterday it was cloudy again but a bit warmer (mid 30s). I was met with a surprise when I got to the riverfront: the entire harbor was covered with a sheet of ice. The ice seemed thin enough near the dock that I thought I could paddle out to the open water of the river, but once I was in the boat I realized that would not be a worthwhile endeavor. Even though my boat broke through the ice reasonably well, my paddle did not, and propelling the boat was laborious and potentially dangerous--I could easily flip if the ice gave way unexpectedly under my blade.
So I improvised. I managed to clear out a piece of water some fifty meters long, and I alternately paddled and backpaddled the length of it. I did a few sprints and a few stroke drills, basically devoting the session to skill and technique practice.
In the end, I spent 50 minutes in the boat, perhaps half of which consisted of paddling of any real quality. But I think I coped with difficult circumstances pretty well.
I'm still doing my February strength routine on the days I don't paddle. I plan to do it for the last time today. Tomorrow I hope paddle for the last time this month, although with today's high expected to be in the low 30s, and an overnight low in the low 20s, I won't be surprised to find the harbor iced over again. Go away, February, and take winter with you.
Friday, February 27, 2015
Monday, February 23, 2015
Monday photo feature
I just can't help but smile anytime I'm on a lovely river, even if it's a chilly day like this one on Alabama's Locust Fork of the Black Warrior River in 1997. Photo by Sonny Salomon.
Sunday, February 22, 2015
Encouraging feedback
Today I paddled for 80 minutes in the harbor. After warming up and doing my three 8-stroke sprints, I did eight 30-second sprints at three-minute intervals. I last did this workout back on the 16th of January, feeling sloppy in my technique throughout, and that's what motivated me to start doing several 8-stroke sprints each time in the boat, to get a bit of stroke practice at high intensity on a regular basis. I'm happy to say that today's workout went much better: I felt solidly in control of my body while paddling hard.
Saturday, February 21, 2015
Less cold but soaking wet
As promised, some warmer weather moved in today: it was about 57 degrees Fahrenheit when I got up this morning. Unfortunately, that was the high for the day; by the time I was in my boat several hours later it had dropped into the 40s. And another frigid week appears to be in store: not as bad as this past week, but still pretty cold to be out engaging in a water sport.
The primary weather story for today was rain. I paddled for 60 minutes in a steady downpour, and the rain continued for most of the afternoon.
But by golly, I got in every paddling session I had planned to this week.
The primary weather story for today was rain. I paddled for 60 minutes in a steady downpour, and the rain continued for most of the afternoon.
But by golly, I got in every paddling session I had planned to this week.
Thursday, February 19, 2015
Wicked cold (cont'd)
Today has been perhaps the most frigid day in an utterly frigid week here in the Mid South. When I arrived at the riverfront this morning the temperature was 21 degrees Fahrenheit, on its way to a forecast high of about 25. I'm not liking it a bit, but I'm trying my best to face it with a grin. I can't change the weather and I might as well just immerse myself.
Happily, most of the ice had melted off the ramp down to the marina, so that was one life-threatening ordeal fewer than I faced on Tuesday. My rudder was predictably frozen, so I had to paddle circles around the marina until the just-above-freezing water of the harbor thawed it out. Finally, then, I could settle down to business.
After warming up and doing my three 8-stroke sprints, I did a loosely-structured workout I've done for years. After reaching the north end of the harbor, I spent the paddle back south picking out stretches between fixed objects, like barge moorings and bridge pilings, and paddling those stretches at sub-maximum intensity. The longest piece I did was maybe 30 seconds.
As for the rest of this week, the meteorologists are predicting more frozen precipitation tomorrow, followed by a Fahrenheit temperature above 60--60!--on Saturday. So goes an old saying here in our fine city: if you don't like the weather, just wait a while.
Happily, most of the ice had melted off the ramp down to the marina, so that was one life-threatening ordeal fewer than I faced on Tuesday. My rudder was predictably frozen, so I had to paddle circles around the marina until the just-above-freezing water of the harbor thawed it out. Finally, then, I could settle down to business.
After warming up and doing my three 8-stroke sprints, I did a loosely-structured workout I've done for years. After reaching the north end of the harbor, I spent the paddle back south picking out stretches between fixed objects, like barge moorings and bridge pilings, and paddling those stretches at sub-maximum intensity. The longest piece I did was maybe 30 seconds.
As for the rest of this week, the meteorologists are predicting more frozen precipitation tomorrow, followed by a Fahrenheit temperature above 60--60!--on Saturday. So goes an old saying here in our fine city: if you don't like the weather, just wait a while.
Wednesday, February 18, 2015
Ice-capades
Right now the greater Memphis area is in the grip of its big winter storm of 2015. But I'm happy to say that in this part of the country, most winter storms aren't all that bad. A few hours of steady sleet on Monday resulted in a sheet of ice perhaps a half-inch thick outside, and by the time I was heading for the river yesterday morning, the streets were reasonably passable as long as one took it slow.
Down on the riverfront, paddling my boat was the easiest thing I did. The most treacherous task I faced was getting down the ramp to the dock beforehand, and back up it after:
Once I was on the dock, it took me a while to untie the ropes securing my boat to its rack, for they were encased in ice. Getting the boat out of its cover was an ordeal as well, for the same reason. The cover remained frozen stiff even after I got the zipper and the straps undone:
It was all quite a hassle, but what mattered was what you can see in the right-hand portion of the shot: the harbor was in a liquid state. In fact, aside from the cold (mid 20s Fahrenheit), it was an ideal day for paddling. The wind was light and the sun was out most of the time.
After warming up, I did my three 8-stroke sprints and then did 40 minutes of ultra-short race pace training. After it was over I put my boat back on the rack without fooling with the frozen cover; the boat will just have to take a day or two in the sun. I made my way, with much difficulty, back up the icy ramp, and drove the thawing streets back home.
Down on the riverfront, paddling my boat was the easiest thing I did. The most treacherous task I faced was getting down the ramp to the dock beforehand, and back up it after:
Once I was on the dock, it took me a while to untie the ropes securing my boat to its rack, for they were encased in ice. Getting the boat out of its cover was an ordeal as well, for the same reason. The cover remained frozen stiff even after I got the zipper and the straps undone:
It was all quite a hassle, but what mattered was what you can see in the right-hand portion of the shot: the harbor was in a liquid state. In fact, aside from the cold (mid 20s Fahrenheit), it was an ideal day for paddling. The wind was light and the sun was out most of the time.
After warming up, I did my three 8-stroke sprints and then did 40 minutes of ultra-short race pace training. After it was over I put my boat back on the rack without fooling with the frozen cover; the boat will just have to take a day or two in the sun. I made my way, with much difficulty, back up the icy ramp, and drove the thawing streets back home.
Monday, February 16, 2015
Monday photo feature
In recognition of both the sleet storm in Memphis this morning and the record-setting snow up in New England, here's a picture of me out on the Mississippi River on a snowy day in 2002. Photo by Joe Royer.
Sunday, February 15, 2015
It's still winter
I knew it would be a tough one today: the temperature--24 degrees Fahrenheit when I arrived at the marina this morning--was bad enough on its own, but there was a fierce east-northeast wind blowing on top of that. I paddled for 80 minutes, and didn't do anything special; I just went a steady pace with a few surges thrown in.
It had warmed up to 27 degrees by the time I was heading back home, and there was a crust of ice on my pogies and life jacket. I always get a bit of satisfaction from that, knowing I'd gone through with a training session on a day when it was very tempting to blow it off.
It had warmed up to 27 degrees by the time I was heading back home, and there was a crust of ice on my pogies and life jacket. I always get a bit of satisfaction from that, knowing I'd gone through with a training session on a day when it was very tempting to blow it off.
Saturday, February 14, 2015
Finishing off the week
This week I paddled my boat on Sunday, Tuesday, Thursday, and Saturday, and did the February strength routine on Monday, Wednesday, and Friday. There's a pleasing symmetry to that.
Today I did three 8-stroke sprints and then paddled steady, with several long surges thrown in.
It got up to about 60 degrees Fahrenheit this afternoon, but that has begun to change: the overnight low tonight is supposed to be down around 20 degrees, and we're in for god-awful cold weather for most of the coming week. I'm hoping that this will be the last big blast of cold air for this winter.
Today I did three 8-stroke sprints and then paddled steady, with several long surges thrown in.
It got up to about 60 degrees Fahrenheit this afternoon, but that has begun to change: the overnight low tonight is supposed to be down around 20 degrees, and we're in for god-awful cold weather for most of the coming week. I'm hoping that this will be the last big blast of cold air for this winter.
Thursday, February 12, 2015
Putting theory into practice
It was a blustery day for paddling today: about 39 degrees Fahrenheit, the wind whistling out of the north.
After warming up, I did another three of my 8-stroke sprints. A good explanation of what I'm trying to do here comes from Scott Shipley in his book Every Crushing Stroke: The Book of Performance Kayaking.
This passage is what's on my mind during the 8-stroke sprints, and most of the rest of my sessions, too. Once I plant my blade for the catch, giving it a split second to get seated in the water, I try to coordinate all the muscle groups I use for a stroke--the legs, the hips, the abdominals, the lats, the arms--in one nice fluid-but-powerful motion. Though it might not look it to the casual observer, a lot of stuff has to happen just right to produce the best stroke I'm capable of. And that's the point of all this practice.
For the rest of my 60-minute session I did another round of ultra-short race pace training. Right now forty minutes seems to be a good duration for this work. If I go longer, my form and concentration seem to start falling apart.
After warming up, I did another three of my 8-stroke sprints. A good explanation of what I'm trying to do here comes from Scott Shipley in his book Every Crushing Stroke: The Book of Performance Kayaking.
Combinations of forces: Another name for this is "coordination." The best paddlers coordinate their entire body into making each stroke. Each muscle fires in coordination with all the rest such that a steady crushing force is applied in a controlled yet explosive manner.
This passage is what's on my mind during the 8-stroke sprints, and most of the rest of my sessions, too. Once I plant my blade for the catch, giving it a split second to get seated in the water, I try to coordinate all the muscle groups I use for a stroke--the legs, the hips, the abdominals, the lats, the arms--in one nice fluid-but-powerful motion. Though it might not look it to the casual observer, a lot of stuff has to happen just right to produce the best stroke I'm capable of. And that's the point of all this practice.
For the rest of my 60-minute session I did another round of ultra-short race pace training. Right now forty minutes seems to be a good duration for this work. If I go longer, my form and concentration seem to start falling apart.
Monday, February 9, 2015
Monday photo feature
In the summer of 2007 I went up to Warren, Pennsylvania, to race in the USCA Nationals on the Allegheny River. Here I round a buoy in the K1 Unlimited class. Photo by WillArts Photography.
Sunday, February 8, 2015
Steadfast
This weekend has featured some warmer weather, but strong winds have made it not the best for paddling. When I paddled this morning it was about 60 degrees Fahrenheit, but it was a chilly 60 degrees. I guess I've been complaining about the weather here a lot this winter, and perhaps I just can't be made happy, but at least I am getting out and paddling.
I started my 90-minute session by warming up and doing four 12-stroke sprints. I started from rest so that I could get in some start practice as well.
Then I did some more of my ultra-short race pace training for about 40 minutes.
I ran into Joe near the north end of the harbor, and paddled with him for the remainder of the time. We picked up the pace for about the last 1000 meters.
I started my 90-minute session by warming up and doing four 12-stroke sprints. I started from rest so that I could get in some start practice as well.
Then I did some more of my ultra-short race pace training for about 40 minutes.
I ran into Joe near the north end of the harbor, and paddled with him for the remainder of the time. We picked up the pace for about the last 1000 meters.
Friday, February 6, 2015
The February strength routine
Once again, I'm doing a few exercises that are featured in the Michele Ramazza video. Here's the routine:
1. Leg kicks (shown at 3:37 in the video)
2. Pullups on gymnast's rings
3. Dead lifts (2:51 in the video)
4. Lateral abdominal exercises (3:54 in the video)
5. Pushups
6. Squats (2:40 in the video)
I'm doing two styles of pushups this month: the first time through the circuit, I do sort of an explosive-plyometric style where I start upright on my knees, fall forward into pushup position, and then push myself back up into the standing-on-my-knees position. On the second trip through the circuit I do more normal pushups, except that I'm gripping dumbbells like Michele Ramazza is doing at 5:00 in the video.
1. Leg kicks (shown at 3:37 in the video)
2. Pullups on gymnast's rings
3. Dead lifts (2:51 in the video)
4. Lateral abdominal exercises (3:54 in the video)
5. Pushups
6. Squats (2:40 in the video)
I'm doing two styles of pushups this month: the first time through the circuit, I do sort of an explosive-plyometric style where I start upright on my knees, fall forward into pushup position, and then push myself back up into the standing-on-my-knees position. On the second trip through the circuit I do more normal pushups, except that I'm gripping dumbbells like Michele Ramazza is doing at 5:00 in the video.
Thursday, February 5, 2015
Jumping into February with both feet
On Tuesday I paddled with Joe for 80 minutes. Most of the time we maintained a moderate pace, but picked it up nicely in the last ten minutes or so.
Yesterday I did a light run-through of my February strength routine, trying out several new exercises and putting together a half-dozen or so that will work muscle groups throughout the body. I'll try to get the routine finalized and post it here tomorrow.
It dropped below freezing last night, but with bright sunshine this morning I thought it would be warming up nicely by the time I headed to the river around 10:00 AM. It wasn't. My car's in-dash temperature display read 31 degrees Fahrenheit when I arrived at the marina, and a stiff, cold north wind was blowing. But no matter--on any given day, I can just about guarantee that I've paddled on a worse day.
My 60-minute session went like this:
0:00-0:10 Warm up
0:10-0:15 Three 8-stroke sprints
0:15-0:55 Ultra-short race pace training like I did on Sunday, ten strokes on and twenty strokes off. This time I think I did a better job of not doing the pieces too hard. The "race pace" I'm shooting for is about what I would do in the June 20 Outdoors, Inc., Canoe and Kayak Race, which at 5000 meters is the shortest, fastest race I'm likely to do this year. Once again, there's a good explanation of USRP training here.
0:55-1:00 Cool down
Yesterday I did a light run-through of my February strength routine, trying out several new exercises and putting together a half-dozen or so that will work muscle groups throughout the body. I'll try to get the routine finalized and post it here tomorrow.
It dropped below freezing last night, but with bright sunshine this morning I thought it would be warming up nicely by the time I headed to the river around 10:00 AM. It wasn't. My car's in-dash temperature display read 31 degrees Fahrenheit when I arrived at the marina, and a stiff, cold north wind was blowing. But no matter--on any given day, I can just about guarantee that I've paddled on a worse day.
My 60-minute session went like this:
0:00-0:10 Warm up
0:10-0:15 Three 8-stroke sprints
0:15-0:55 Ultra-short race pace training like I did on Sunday, ten strokes on and twenty strokes off. This time I think I did a better job of not doing the pieces too hard. The "race pace" I'm shooting for is about what I would do in the June 20 Outdoors, Inc., Canoe and Kayak Race, which at 5000 meters is the shortest, fastest race I'm likely to do this year. Once again, there's a good explanation of USRP training here.
0:55-1:00 Cool down
Monday, February 2, 2015
Monday photo feature
My very first boat: a Dancer kayak, a gift on my 19th birthday in August of 1986. My black loafers sit nearby, revealing to the whole world that I was sort of a preppy teenager. Photo by Sally Thomas.
Sunday, February 1, 2015
Be gone, hated winter month
It was the usual 31 days, but January seemed extra long this year. I'm glad it's over, and I hope it doesn't return for at least another eleven months.
My enthusiasm for training felt low all month--partly because of the weather, no doubt, and partly because I was busy with all kinds of other silly things. But I did everything I had planned to do: I was in the boat three times a week and I did my January strength routine three times a week. I feel some satisfaction from having kept moving like that and I hope it will pay off later when there are races to do and my head and heart are into it more.
I'm not a big fan of February either, but at least this one started off with a bang. I paddled for 80 minutes this morning in steady rain and gusting winds. After warming up and doing three of my 8-stroke sprints, I began my first experiment in "ultra-short race pace training," described by Ron Lugbill here. Since I hate trying to read my watch while paddling, I did it in the form of 10 strokes on, 20 strokes off. When it was over, I'd done many intervals over a 45-minute period. I'd hoped to do it for 50 minutes, but I could feel my form breaking down, so I stopped after 45.
It was plenty taxing--I probably went harder than I should have on some of the pieces, and I had to keep reminding myself to keep them at race pace--but it actually wasn't radically different from how I've always trained. Even during a long distance session, I typically throw in some surges. The truth is, I like to go fast and push the pace. USRP training adds a little more structure to the exercise, so I'll be doing more of it this season.
My enthusiasm for training felt low all month--partly because of the weather, no doubt, and partly because I was busy with all kinds of other silly things. But I did everything I had planned to do: I was in the boat three times a week and I did my January strength routine three times a week. I feel some satisfaction from having kept moving like that and I hope it will pay off later when there are races to do and my head and heart are into it more.
I'm not a big fan of February either, but at least this one started off with a bang. I paddled for 80 minutes this morning in steady rain and gusting winds. After warming up and doing three of my 8-stroke sprints, I began my first experiment in "ultra-short race pace training," described by Ron Lugbill here. Since I hate trying to read my watch while paddling, I did it in the form of 10 strokes on, 20 strokes off. When it was over, I'd done many intervals over a 45-minute period. I'd hoped to do it for 50 minutes, but I could feel my form breaking down, so I stopped after 45.
It was plenty taxing--I probably went harder than I should have on some of the pieces, and I had to keep reminding myself to keep them at race pace--but it actually wasn't radically different from how I've always trained. Even during a long distance session, I typically throw in some surges. The truth is, I like to go fast and push the pace. USRP training adds a little more structure to the exercise, so I'll be doing more of it this season.
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