tag:blogger.com,1999:blog-88502230469853916382024-03-14T00:52:47.448-07:00Kayak Racerdkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.comBlogger276125tag:blogger.com,1999:blog-8850223046985391638.post-8981185227027887252010-10-19T20:31:00.000-07:002010-10-19T20:44:22.020-07:001st Run WorkoutWell I am off to a slow start. Tonight I decided (stupidly) to go run with the Cardio Core workout group at the track. When Amber said track, I should have clued in, but no. When we got to the track there was only one other person from the group there. So we did about three or four warm up walks around the track. Then the leader showed up, and announced that tonight workout was going to be a "speed" workout, I thought I was going to die. <div><br /></div><div>We did four warm up laps and then 100m on, 100m off for two laps. Then 200m on, 200m off for three laps. Then for "fun" we did two 100m sprints. (can you so ouch!) Thank God it was over. Now it was just one cool down lap and stretching.</div><div><br /></div><div>The first run workout was a hard but a rewarding one. Since I started running I might as well continue. Now it will be three times a week. </div>dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com0tag:blogger.com,1999:blog-8850223046985391638.post-44349839332966969852010-09-30T19:57:00.000-07:002010-10-01T09:12:16.902-07:00Starting OverWell the past year has been a bit of a bust, as far as paddling and running is concerned. After getting back from Australia, and suffering from "I don't want to paddle in the cold any more", I managed to little or no training what so ever.<br /><br />On top of that, I managed to be "un-gainfully employed", which did not help my lack of enthusiasm.<br /><br />During the past year I managed to do exactly one running race and one paddle race. (Hey at least I was consistent. lol)<br /><br />Now things have started to come around, and I am looking forward to start training again for next year. I have "spruced" up my blog a little and I am coming up with a list of races I want to go in next year.<br /><br />Since I am basically starting from scratch, I am going back to my previous training logs, to see what worked and what did not. What can I say, if you don't look at previous logs, then they are basically useless. Well maybe not useless.<br /><br />So it is time to start on basic endurance training first. This will be a long process of running, weights, and yes paddling. I am also going to start blogging about my progress, as I work myself back into shape.dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com1tag:blogger.com,1999:blog-8850223046985391638.post-9933366566269123992010-01-01T17:25:00.000-08:002010-01-01T18:06:25.925-08:001st Training Race of 2010Today was the Running Room Resolution 5K race in Burnaby.<div><br /></div><div>It was a training race for me, and Amber. The start time was later than normal, to let those people you had late nights to get some sleep. </div><div><br /></div><div>When we arrived, the rain had slowed down from a complete downpour to just raining. It was going to be a cold and wet race. Burrr. </div><div><br /></div><div>We waited in the store until just before the start. Since this was going to be a training race for me, I decided to start closer to the back of the pack. It was a mass start with no chips. As we headed towards the road from the parking lot, I start getting into an easy pace, but this required weaving around some slower runners in front. </div><div><br /></div><div><br /></div><div>Since I did not warm up at all before the race, I was gong to take it real easy until I felt comfortable. I have been dealing with some strained muscles the past three months, and I did not want to aggravate them.</div><div><br /></div><div>After about 750 meters, I started to practise some techniques. First was forcing my shoulders down. I seem to run with scrunched shoulders which after awhile makes for a uncomfortable run.</div><div><br /></div><div>Next up was drafting. So I moved up to the guy in front of me, and used him as a wind break. By doing this I was able to ease up on my strides, and just cruise behind him. Then it was time to "bridge the gap" up to the girl about 30 meters in front of us. So I upped the pace and caught her fairly quickly. I drafted her for about a minute, and set my sights on the group of three about 50-60 meters ahead.</div><div><br /></div><div>I kept my cadence the same but increased my stride length. It did not take long before a caught the guy in the back of the group. From there I picked them off one by one, and decided to go for the kid 100 meters ahead. </div><div><br /></div><div>This was a long slog to catch up to him, but I managed ok. Since this was suppose to be a training race, I decided to back off, and cruise for the rest of the race. By this time I had reached the turn around point and was heading back to the store. </div><div><br /></div><div>Things were going good, so I just kept my pace the same. I had noticed that I was catching the woman in front of me, so I just used that as my next goal. Once I caught her, I decided to catch just one more before the end of the race. So off to catch the next woman who was about 75 meters in front of me. </div><div><br /></div><div>During this time there was a guy about my age catching me. Just after I past the woman in front, the guy passed me. He wasn't going too much quicker than I was, so I just matched his pace and stayed about 10 meters behind him.</div><div><br /></div><div>As we turned the last corner before the parking lot, I decided to mess with the guy. I watched to see where he would go after the last corner before the finish straight. I closed the gap to about 5 meters before the corner, and watched him go wide. This gave me a perfect line to the finish. So I cranked it up, and when he was able to see me on his right hand side it was too late. I crossed the line about 2 to 3 seconds a head of him.</div><div><br /></div><div>Just goes to show you it is not over until you are over the finish line. Be aware of where people are around you, and be prepared to hammer at the end. Amber who was sick, didn't get much sleep, still raced a good race. At the end she tried passing the guy she had been following for quite a while, but her acceleration was not quick enough, and he saw what she was doing, and held her off at the end. </div><div><br /></div><div>After the race there was plenty of food, and coffee. (thank God) There was a lot of draw prizes, and the volunteers and staff of the Running Room did a great job. They managed to double the number of runners from last year.</div><div><br /></div><div><br /></div><div><br /></div><div><br /></div>dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com1tag:blogger.com,1999:blog-8850223046985391638.post-91849073961132956942009-12-03T18:32:00.000-08:002009-12-03T18:44:34.159-08:00Climb the Wall 2010<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_jGDshCoLa9g/Sxh1lOBXCEI/AAAAAAAAAqQ/oWCxmnTL3fU/s1600-h/kinteraclimb2010logo.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 241px; height: 92px;" src="http://2.bp.blogspot.com/_jGDshCoLa9g/Sxh1lOBXCEI/AAAAAAAAAqQ/oWCxmnTL3fU/s400/kinteraclimb2010logo.jpg" alt="" id="BLOGGER_PHOTO_ID_5411204234565060674" border="0" /></a><br />I am going to race the "Climb the Wall" this after missing last year. I am on a team this year called South Arm Boot Campers. Which is the boot camp that I go to every morning at 6am Monday thru Friday. Yes, some days it is tough to get up.<br /><br />We have already started to train for this event, by running stairs over and over again. Some of us have started to carry dumb bells as we run, to make it that much more difficult. I was the dummy that started it. Oh well, You don't improve without pushing yourself.<br /><br />This is a fund raiser for the B.C. Lung Association. So if you would like to make a donation just click on the following link:<br /><br /> <a href="http://www.stairclimb2010.kintera.org">http://www.stairclimb2010.kintera.org</a><br /><br />Then click on the "Sponsor Climber", and search on Darrell Pearse.<br /><br />Or even better, sign up or start / join a team and come stair racing.dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com0tag:blogger.com,1999:blog-8850223046985391638.post-39729339341901770992009-11-23T17:30:00.000-08:002009-11-23T17:30:00.308-08:00Back to Boot CampIt has been three weeks now of Boot Camp, and I am starting to loosen up. After missing more than a month while I was in Australia, things were just not up to speed.<br /><br />This is the base phase for building up for next years race season, both on the water and off.<br /><br />I think I am going to be a little more focused on running, than paddling this season. At least that is how I feel right now. We will see once we hit March, who knows. <br /><br />I am going to go to Canmas this year in Regina, so that is something to train for.dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com0tag:blogger.com,1999:blog-8850223046985391638.post-64082988301151417112009-11-21T13:27:00.000-08:002009-11-23T15:38:10.855-08:001st Spin ClassToday I decided to try a spin class.<br /><br />There was much, pain, whining, groaning, and bitching, and once the warm up was over, then the real pain began.<br /><br />There was not a single piece of clothing that was dry by the time I finished a hour later. Even though it was hard, I really enjoyed it. I am looking forward to next weeks class.dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com0tag:blogger.com,1999:blog-8850223046985391638.post-44690297694189521752009-11-17T12:33:00.001-08:002009-11-17T12:33:53.046-08:00iPod UpdatesToday I setup my iPod to make updates. So hopefully I will start up again with what I am doing for training.<br /><br />Italy is less than four years away now, and counting.dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com0tag:blogger.com,1999:blog-8850223046985391638.post-69976222330568063962009-11-08T12:27:00.000-08:002009-11-08T12:43:38.023-08:00Life after the Worlds Masters GamesMy race season is finally over for this year.<br /><br />It is time to reflect over the past year, and start planning for the upcoming race season, and beyond.<br /><br />I have started a spreadsheet of all of the races for next year, for all of the sports I seem to be in to. i.e. Road running, Trail running, Surf Ski racing, Sprint Boat racing, etc.<br /><br />This winter for training proposes, (ya right) I might take up Snow Shoe racing, since the mountains are already getting whiter and whiter. There is also a Tuesday night Cross Country ski race program on Cypress that looks really tempting.<br /><br />Hopefully I will find the time to blog about my winter training, and some races I am planning to run in this winter. My blog was really lacking in content last year. I just couldn't find the time to write any updates. Now with things slowed down a touch, I think I can update it a little more frequently.dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com1tag:blogger.com,1999:blog-8850223046985391638.post-16609950041532569492009-06-04T15:22:00.000-07:002009-06-07T06:35:24.196-07:00Tenderknee 2009 Trail Race<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_jGDshCoLa9g/SihJQDHBSAI/AAAAAAAAAqI/8PmLZXsy2cc/s1600-h/DBS_1597.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 266px; height: 400px;" src="http://4.bp.blogspot.com/_jGDshCoLa9g/SihJQDHBSAI/AAAAAAAAAqI/8PmLZXsy2cc/s400/DBS_1597.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5343601497936578562" /></a><br /><br />I raced in the Tenderknee 12km trail race last weekend, as part of my cross training.<br /><br />I managed to come in 18th overall, and 3rd in my age group. I am very pleased with my placing, and not bad for a kayaker.dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com2tag:blogger.com,1999:blog-8850223046985391638.post-67949330792577714452009-04-12T20:27:00.000-07:002009-04-13T15:29:53.715-07:00Long and Hard Paddle.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_jGDshCoLa9g/SeO8lzNxD5I/AAAAAAAAAp4/uVSra6GuAmQ/s1600-h/041209paddling.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 327px;" src="http://2.bp.blogspot.com/_jGDshCoLa9g/SeO8lzNxD5I/AAAAAAAAAp4/uVSra6GuAmQ/s400/041209paddling.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5324306542071189394" /></a><br /><br />Today was going to be a long technique paddle. Since this would be only my fifth paddle since November of last year, I thought practising technique would be a good thing.<br /><br />When I was packing up the car to go to Deas Island, I knew from the wind and the rain, that this was going to be a hard one. When I got to the slough the rain had actually gotten heavier. So I quickly got on the water, for what I knew was going to be 2 hours of cold hard work. My motivation was that afterwards, I get to sit on the couch and drink coffee and watch the Masters.<br /><br />The start of the paddle was ok, with the wind dying down a little. As I approached the marina on the way out to the islands, I checked my GPS, and it read 12.4 kph. I though hey this isn't so bad, good speed, medium hard, not bad.<br /><br />As I got out into the main channel to Ladner, I noticed that the GPS was still quite high for the amount of effort I was putting in. Then it dawned on me, Idiot, the tide is going out, and you are going with the wind. No wonder I was going at that speed and barely paddling. It dawned on me that when I get to Westham Island, I was in for a major slog, all the way back to Deas.<br /><br />It wasn't long before I got to Westham, and I could see the channel just churning, from the current and the wind in front of me. I came around the corner, and bam, it hit me. It blew me sideways, toward the straight. So I put the power on, and hammer to the Westham side of the channel, to get some (very little ) protection from the wind. I start grunting my way back toward Ladner, along side some of the biggest fishing boats I have ever seen.<br /><br />As I was approaching the top of Westham, I decided to see just how long it would take the current and wind to send me backwards. So I stopped paddling, and looked at my watch. Less than 5 seconds and I was going backwards as fast, if not faster than I was going forwards. <br /><br />I really had to go hard where the Ladner channel and the Westham channel meet. The water seems to swirl pretty good there, and there was no protection from the wind. After reaching the other side out of the wind. I stopped for a bite of a Cliff bar. Then it was off again into the current and wind. I cruised (if you could call it that) along side the floating homes. I thought to myself, boy I sure would like to live on one of these. <br /><br />I got to the main channel that heads toward the Fraser, and turned toward Deas. I looked up and there was a canoe with two women just hammering toward me. They managed to slow down enough to say hi and off they went. They were sure fast. From here it was a slow paddle (still battling current and wind, which was now across my beam) back to Deas. At the end my GPS read: 17.68 kms. <br /><br />Not bad for a wet, cold and windy Sunday.dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com1tag:blogger.com,1999:blog-8850223046985391638.post-80034656060007972152009-03-04T01:00:00.000-08:002009-03-04T01:00:00.750-08:00Sun Run Training - Week #8<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_jGDshCoLa9g/SYn5HKxzdyI/AAAAAAAAAn4/mnpwrNzah-Q/s1600-h/banner09.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 100px;" src="http://3.bp.blogspot.com/_jGDshCoLa9g/SYn5HKxzdyI/AAAAAAAAAn4/mnpwrNzah-Q/s400/banner09.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5299040338125748002" /></a><br /><br /><b><font color=red>RECOVERY WEEK</b></font color=red><br /><br /><b><i><font color=green>Week #8 Mar 7 - Mar 13</b></i></font color=green><br /><br /><h3><b><font color=black>Walk10K Programme</font color=black></b></h3><br /><br /><b><font color=blue>Session 1 - 70 minutes</b></font color=blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Walk for 60 mins.<br />Cool-down: Walk slow & easy for 5 minutes.</i><br /><br /><b><font color = blue>Session 2 - 30 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Walk for 20 minutes<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 3 - 40 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Walk for 30 minutes<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><h3><b><font color = black>LearnToRun10K Programme</b></font color = black></h3><br /><br /><b><font color = blue>Session 1 - 54 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 10 min. Walk 1 min.<br />Repeat this 4 times<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 2 - 38 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 3 min. Walk 1 min.<br />Repeat this 7 times<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 3 - 46 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 5 min. Walk 1 min.<br />Repeat this 6 times<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color=green>Walk / Run Option:</b></font color=green><br /><br /><b><font color = blue>Session 1 - 52 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 5 min. Walk 1 min.<br />Repeat this 7 times<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 2 - 38 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 3 min. Walk 1 min.<br />Repeat this 7 times<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 3 - 46 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 2 min. Walk 1 min.<br />Repeat this 12 times<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><br /><h3><b><font color = black>Run10KFaster Program</b></font color = black></h3><br /><br /><b><font color = blue>Session 1 - 60 minutes</b></font color = blue><br /><i>Warm-up: Jog slow & easy for 10 min.<br />Easy 40 min. Run<br />Cool-down: Jog slow & easy for 10 minutes.</i><br /><br /><b><font color = blue>Session 2 - 30 minutes</b></font color = blue><br /><i>Warm-up: Jog slow & easy for 5 min.<br />Run for 20 minutes<br />Cool-down: Jog slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 3 - 40 minutes</b></font color = blue><br /><i>Warm-up: Jog slow & easy for 5 min.<br />Run for 30 minutes<br />Cool-down: Jog slow & easy for 5 min.</i>dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com0tag:blogger.com,1999:blog-8850223046985391638.post-70554155006138361592009-02-27T21:45:00.000-08:002009-02-28T14:46:51.958-08:00March Racing Calendar<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_jGDshCoLa9g/Sam-lEQf1TI/AAAAAAAAApo/Q5ebf1SFtAg/s1600-h/March+2009.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 224px;" src="http://3.bp.blogspot.com/_jGDshCoLa9g/Sam-lEQf1TI/AAAAAAAAApo/Q5ebf1SFtAg/s400/March+2009.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5307983179840214322" /></a>dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com0tag:blogger.com,1999:blog-8850223046985391638.post-4654401872389524042009-02-25T01:00:00.000-08:002009-02-25T01:00:00.942-08:00Sun Run Training - Week #7<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_jGDshCoLa9g/SZ3DS9Ww6OI/AAAAAAAAApQ/zqfqH5COKi4/s1600-h/banner09.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 100px;" src="http://3.bp.blogspot.com/_jGDshCoLa9g/SZ3DS9Ww6OI/AAAAAAAAApQ/zqfqH5COKi4/s400/banner09.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5304610666587416802" /></a><br /><b><i><font color=blue>Over Half Way!</b></i></font color=blue><br /><br /><b><i><font color=green>Week #7 Feb 28 - Mar 6</b></i></font color=green><br /><br /><h3><b><font color=black>Walk10K Programme</font color=black></b></h3><br /><br /><b><font color=blue>Session 1 - 60 minutes or 5K.</b></font color=blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />5K. Walk<br />Cool-down: Walk slow & easy for 5 minutes.</i><br /><br /><b><font color = blue>Session 2 - 50 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Walk for 40 minutes<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 3 - 70 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Walk for 60 minutes<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><h3><b><font color = black>LearnToRun10K Programme</b></font color = black></h3><br /><br /><b><font color=green>THIS IS A GOOD TIME TO ASSESS HOW YOU ARE FEELING.</b><br />Remember your goal is to safely and confortably complete a 10K event. It's important to be honest with yourself.<br /><br />If the running progressions have been comfortable for you, then you can choose to continue with the program.<br /><br />If you find you are struggling at any time with the increases in running time, or simply like the idea of staying with a combination of <br />walking and running, then you can choose the Walk/Run option presented each week.<br /><br /></font color=green><br /><br /><b><font color = blue>Session 1 - 54 minutes or 5K.</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 10 min. Walk 1 min.<br />Repeat this 4 times, or repeat pattern over the 5K.<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 2 - 40 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 4 min. Walk 1 min.<br />Repeat this 6 times<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 3 - 52 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 5 min. Walk 1 min.<br />Repeat this 7 times<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color=green>Walk / Run Option:</b></font color=green><br /><br /><b><font color = blue>Session 1 - 52 minutes or 5K.</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 6 min. Walk 1 min.<br />Repeat this 6 times, or repeat pattern over the 5K.<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 2 - 40 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 4 min. Walk 1 min.<br />Repeat this 6 times<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 3 - 50 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 4 min. Walk 1 min.<br />Repeat this 6 times<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><br /><h3><b><font color = black>Run10KFaster Program</b></font color = black></h3><br /><br /><b><font color = blue>Session 1 - 50 minutes or 5K.</b></font color = blue><br /><i>Warm-up: Jog slow & easy for 10 min.<br />30 min. or 5K Run<br />Cool-down: Jog slow & easy for 10 minutes.</i><br /><br /><b><font color = blue>Session 2 - 30-40 minutes</b></font color = blue><br /><i>Warm-up: Jog slow & easy for 5 min.<br />Run for 20-30 minutes as you feel.<br />Cool-down: Jog slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 3 - 50-60 minutes</b></font color = blue><br /><i>Warm-up: Jog slow & easy for 5 min.<br />Run for 40-50 minutes, as you feel.<br />Cool-down: Jog slow & easy for 5 min.</i>dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com0tag:blogger.com,1999:blog-8850223046985391638.post-64542247418839339622009-02-23T10:14:00.000-08:002009-02-23T10:21:24.787-08:00New Think Kayaks Uno Surf Ski<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_jGDshCoLa9g/SaLoTi5BQ0I/AAAAAAAAApY/D95bD05MzOE/s1600-h/Uno+Surf+Ski.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="http://4.bp.blogspot.com/_jGDshCoLa9g/SaLoTi5BQ0I/AAAAAAAAApY/D95bD05MzOE/s400/Uno+Surf+Ski.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5306058733476987714" /></a><br />Daryl Remmler of Thinks Kayaks gave me permission so post this picture of the prototype Uno surf ski. <br /><br />Thanks Daryl.dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com0tag:blogger.com,1999:blog-8850223046985391638.post-90365637605556034512009-02-18T01:00:00.000-08:002009-02-18T01:00:01.920-08:00Sun Run Training - Week #6<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_jGDshCoLa9g/SYnZrnaUXII/AAAAAAAAAno/uAn957GvY5Q/s1600-h/banner09.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 100px;" src="http://2.bp.blogspot.com/_jGDshCoLa9g/SYnZrnaUXII/AAAAAAAAAno/uAn957GvY5Q/s400/banner09.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5299005779915070594" /></a><br /><br />Sun Run 2009 - Week #6 Workouts<br /><br /><b><i><font color=green>Week #6 Feb 21 - Feb 27</b></i></font color=green><br /><br /><h3><b><font color=black>Walk10K Programme</font color=black></b></h3><br /><br /><b><font color=blue>Session 1 - 66 minutes</b></font color=blue><br /><i>Warm-up: Walk slow & easy for 15 min.<br />3 min. brisk walk - 2 min. recovery walk.<br />2 min. brisk walk - 2 min. recovery walk.<br />1 min. brisk walk - 2 min. recovery walk.<br />Repeat this 3 times<br />Cool-down: Walk slow & easy for 15 minutes.</i><br /><br /><b><font color = blue>Session 2 - 40 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Walk for 30 minutes<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 3 - 60 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Walk for 50 minutes<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><h3><b><font color = black>LearnToRun10K Programme</b></font color = black></h3><br /><br /><b><font color = blue>Session 1 - 52 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 5 min. Walk 1 min.<br />Repeat this 7 times<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 2 - 38 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 3 min. Walk 1 min.<br />Repeat this 7 times<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 3 - 50 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 3 min. Walk 1 min.<br />Repeat this 10 times<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><h3><b><font color = black>Run10KFaster Program</b></font color = black></h3><br /><br /><b><font color = blue>Session 1 - 60 minutes</b></font color = blue><br /><i>Warm-up: Jog slow & easy for 10 min.<br />40 min, change-of-pace Fartlek as you feel.<br />Cool-down: Jog slow & easy for 10 minutes.</i><br /><br /><b><font color = blue>Session 2 - 30-40 minutes</b></font color = blue><br /><i>Warm-up: Jog slow & easy for 5 min.<br />Run for 20-30 minutes as you feel.<br />Cool-down: Jog slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 3 - 40-50 minutes</b></font color = blue><br /><i>Warm-up: Jog slow & easy for 5 min.<br />Run for 30-40 minutes, as you feel.<br />Cool-down: Jog slow & easy for 5 min.</i>dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com0tag:blogger.com,1999:blog-8850223046985391638.post-69028223722558214172009-02-13T06:00:00.000-08:002009-02-13T07:34:27.222-08:00Cascade Canoe and Kayak<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_jGDshCoLa9g/SZWQqYZRISI/AAAAAAAAApI/oM6juyjZQuI/s1600-h/cascade+banner.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 107px;" src="http://2.bp.blogspot.com/_jGDshCoLa9g/SZWQqYZRISI/AAAAAAAAApI/oM6juyjZQuI/s400/cascade+banner.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5302303194075963682" /></a><br /><br />Cascade Canoe and Kayak Center has announced their schedule for this years races, camps, and presentations.<br /><br />Cascade is operated by Dan Henderson, former US Team member, coach and World Championship Team Leader, will lead this camp. He was the co-author of the International Canoe Federation (the world and Olympic canoe/kayak racing governing body) Coaching Manual and coach of the Cascade and Seattle University Canoe & Kayak Racing Teams. Dan is also a Masters candidate in Exercise Science at Western Washington University with a focus on the kayak forward stroke biomechanics. <br /><br />Dan has agreed to speak on the Biomechanical Forces involved in kayaking, at the ICF Coaching Symposium, in Warszawa, Poland. The International Coaching Symposium will be held from February 27 until March 1, 2009.<br /><br /><br /><b><font color=blue>Races</b></font color=blue><br /><br /> <br /> Cascade Canoe & Kayak Race for the Cookies! Sat, April 18 at 9:00 am<br /> <br /> Northwest Senior Games Kayak Races Sun, June 7 at 9:00 am<br /> <br /> Cascade Canoe & Kayak Thursday Evening Summer Race Series<br /><br /> Dates: <br /><br /> #1 - July 9 at 6:30 pm<br /><br /> #2 – July 16 at 6:30 pm<br /><br /> #3 – July 23 at 6:30 pm<br /><br /> #4 – July 30 at 6:30 pm<br /><br /> #5 – August 6 at 6:30 pm<br /><br /> <br /> Cascade Canoe & Kayak Sprint Race Sat,Sun July 25 & 26 at 9:00 am<br /> <br /> Cascade Canoe & Kayak Distance Race Sat, November 7 at 9:00 am<br /><br /><b><font color=blue>Camps</b></font color=blue><br /><br /> * Masters' Camp March 23-28, Renton<br /><br /> * USA Canoe/Kayak NW Region Development Camp June 22-28, Lake Wenatchee YMCA Camp<br /><br /><b><font color=blue>Presentations</b></font color=blue><br /><br /> <br /> Efficient Kayak Forward Stroke- Tues, Apr 7 at 7:00 pm<br /> <br /> Efficient Canoe Forward Stroke - Tues, Jun 30 at 7:00 pm<br /> <br /> Efficient Kayak Forward Stroke- Tues, Oct 13 at 7:00 pmdkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com0tag:blogger.com,1999:blog-8850223046985391638.post-15312624883772615042009-02-11T01:00:00.000-08:002009-02-11T01:00:01.180-08:00Sun Run Training - Week #5<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_jGDshCoLa9g/SXdDX21sI8I/AAAAAAAAAmc/upbumWaxI30/s1600-h/banner09.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 100px;" src="http://1.bp.blogspot.com/_jGDshCoLa9g/SXdDX21sI8I/AAAAAAAAAmc/upbumWaxI30/s400/banner09.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5293773964134065090" /></a><br /><br />Sun Run 2009 - Week #5 Workouts<br /><br /><b><i><font color=green>Week #5 Feb 14 - Feb 20</b></i></font color=green><br /><br /><h3><b><font color=black>Walk10K Programme</font color=black></b></h3><br /><br /><b><font color=blue>Session 1 - 51 minutes</b></font color=blue><br /><i>Warm-up: Walk slow & easy for 15 min.<br />5 min. brisk walk - 2 min. recovery walk.<br />Repeat this 3 times<br />Cool-down: Walk slow & easy for 10 minutes.</i><br /><br /><b><font color = blue>Session 2 - 40 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Walk for 30 minutes<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 3 - 50 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Walk for 40 minutes<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><h3><b><font color = black>LearnToRun10K Programme</b></font color = black></h3><br /><br /><b><font color = blue>Session 1 - 46 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 3 min. Walk 1 min.<br />Repeat this 9 times<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 2 - 34 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 2 min. Walk 1 min.<br />Repeat this 8 times<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 3 - 42 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 3 min. Walk 1 min.<br />Repeat this 8 times<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><h3><b><font color = black>Run10KFaster Program</b></font color = black></h3><br /><br /><b><font color = blue>Session 1 - 55 minutes</b></font color = blue><br /><i>Warm-up: Jog slow & easy for 10 min.<br />5 min. brisk run - 2 min. recovery jog<br />Repeat this 5 times.<br />Cool-down: jog slow & easy for 10 minutes.</i><br /><br /><b><font color = blue>Session 2 - 30 minutes</b></font color = blue><br /><i>Warm-up: Jog slow & easy for 5 min.<br />Run for 20 minutes<br />Cool-down: Jog slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 3 - 40-50 minutes</b></font color = blue><br /><i>Warm-up: Jog slow & easy for 5 min.<br />Run for 30-40 minutes, as you feel.<br />Cool-down: Jog slow & easy for 5 min.</i>dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com0tag:blogger.com,1999:blog-8850223046985391638.post-75894749337595631622009-02-04T17:00:00.000-08:002009-02-04T17:00:00.755-08:00February's Race Calendar<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_jGDshCoLa9g/SYoeiaFikQI/AAAAAAAAApA/VaUjF1W1D6c/s1600-h/February+2009.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 215px;" src="http://4.bp.blogspot.com/_jGDshCoLa9g/SYoeiaFikQI/AAAAAAAAApA/VaUjF1W1D6c/s400/February+2009.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5299081488021754114" /></a><br /><br />This is a calendar of the local races going on in and around Vancouver, B.C.dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com0tag:blogger.com,1999:blog-8850223046985391638.post-26318310403325312032009-02-04T01:00:00.000-08:002009-02-04T15:55:12.893-08:00Sun Run Training - Week #4<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_jGDshCoLa9g/SXdDPrEQRWI/AAAAAAAAAmU/rF39e-3Dbhw/s1600-h/banner09.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 100px;" src="http://4.bp.blogspot.com/_jGDshCoLa9g/SXdDPrEQRWI/AAAAAAAAAmU/rF39e-3Dbhw/s400/banner09.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5293773823534974306" /></a><br /><br /><b><i><font color=green>Week #4 Workouts - Feb 7 - Feb 13</b></i></font color=green><br /><br /><h3><b><font color=blue>Easy Recovery Week</font color=blue></b></h3><br /><br /><h3><b><font color=black>Walk10K Programme</font color=black></b></h3><br /><br /><b><font color=blue>Session 1 - 40 minutes</b></font color=blue><br /><i>Warm-up: Walk slow & easy for 10 min.<br />Easy 20 min. walk.<br />Cool-down: Walk slow & easy for 10 minutes.</i><br /><br /><b><font color = blue>Session 2 - 30 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Walk for 20 minutes<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 3 - 40 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Walk for 30 minutes<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><h3><b><font color = black>LearnToRun10K Programme</b></font color = black></h3><br /><br /><b><font color = blue>Session 1 - 40 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 3 min. Walk 2 min.<br />Repeat this 6 times<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 2 - 30 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 2 min. Walk 2 min.<br />Repeat this 5 times<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 3 - 40 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 2 min. Walk 3 min.<br />Repeat this 6 times<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><h3><b><font color = black>Run10KFaster Program</b></font color = black></h3><br /><br /><b><font color = blue>Session 1 - 45 minutes</b></font color = blue><br /><i>Warm-up: Jog slow & easy for 10 min.<br />Easy 25 minute run.<br />Cool-down: jog slow & easy for 10 minutes.</i><br /><br /><b><font color = blue>Session 2 - 30 minutes</b></font color = blue><br /><i>Warm-up: Jog slow & easy for 5 min.<br />Run for 20 minutes<br />Cool-down: Jog slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 3 - 40 minutes</b></font color = blue><br /><i>Warm-up: Jog slow & easy for 5 min.<br />Run for 30 minutes<br />Cool-down: Jog slow & easy for 5 min.</i>dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com0tag:blogger.com,1999:blog-8850223046985391638.post-3238800837032088952009-02-02T04:30:00.000-08:002009-02-09T15:59:17.764-08:00Big Chop 2009 Race Scehdule<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_jGDshCoLa9g/SYdYRsz74QI/AAAAAAAAAng/iPUN_MwNtws/s1600-h/bigchopbanner.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 111px;" src="http://3.bp.blogspot.com/_jGDshCoLa9g/SYdYRsz74QI/AAAAAAAAAng/iPUN_MwNtws/s400/bigchopbanner.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5298300547734692098" /></a><br />Big Chop organizers Ryan and Brian have announced the schedule for 2009. <br /><br />This looks to be another record year for the Big Chop, as main series sponsor <a href="http://www.mec.ca">Mountain Equipment Coop</a> is back for another year. <br /><br />They are also looking for more sponsors to help out with this years series. So if you know of any companies or individuals who what to get on board, have them contact <a href="mailto:info@bigchop.ca">Ryan or Brian</a><br /><br /><b><font color=black>RACE #1 - Thursday, April 30th</b></font color=black><br />+ Opening night. 7km Big Chop & 3.5km Little Chop.<br />Course - West Side Loop<br /> <br /><b><font color=black>RACE #2 - Thursday, May 14th</b></font color=black><br />+ 8km race & 4km Little Chop<br />Course - Back Side Loop<br /> <br /><b><font color=black>RACE #3 - Thursday, May 28th</b></font color=black><br />+ 8km race & 4km Little Chop<br />Course - Surfer's Route<br /> <br /><b><font color=black>RACE #4 - Thursday, June 11th</b></font color=black><br />+ 8km race & 4km Little Chop<br />Course - West Side Loop<br /> <br /><b><font color=black>RACE #5 - Thursday, June 25th</b></font color=black><br />+ 9km race & 4km Little Chop<br />Course - Back Side Loop<br /> <br /><b><font color=black>RACE #6 - Thursday, July 9th</b></font color=black><br />+ 8km race & 4km Little Chop<br />Course - Surfer's Route<br /> <br /><b><font color=black>RACE #7 - Thursday, July 23rd</b></font color=black><br />+ 7km race & 3.5km Little Chop<br />Course- West Side Loop<br /> <br /><b><font color=black>RACE #8 - Thursday, August 6th</b></font color=black><br />+ 9km race & 4km Little Chop<br />Course- Back Side Loop<br /> <br /><b><font color=black>RACE #9 - Thursday, August 20th</b></font color=black><br />+ 8km race & 4km Little Chop<br />Course- Surfer's Route<br /> <br /><b><font color=black>RACE #10 - Thursday, September 3rd</b></font color=black><br />+ Series Championship! 6.5km race & 3.5km "Little Chop"dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com0tag:blogger.com,1999:blog-8850223046985391638.post-77428219601174531282009-01-28T01:00:00.000-08:002009-02-04T15:55:38.055-08:00Sun Run Training - Week #3<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_jGDshCoLa9g/SXdDFj7qJCI/AAAAAAAAAmM/VKm0nuVhJOg/s1600-h/banner09.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 100px;" src="http://2.bp.blogspot.com/_jGDshCoLa9g/SXdDFj7qJCI/AAAAAAAAAmM/VKm0nuVhJOg/s400/banner09.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5293773649821180962" /></a><br /><br /><b><i><font color=green>Week #3 Workouts - Jan 31 - Feb 6</b></i></font color=green><br /><br /><h3><b><font color=black>Walk10K Programme</font color=black></b></h3><br /><br /><b><font color=blue>Session 1 - 54 minutes</b></font color=blue><br /><i>Warm-up: Walk slow & easy for 15 min.<br />1 min. brisk walk - 2 min.recovery walk<br />Repeat this combination 8 times.<br />Cool-down: Walk slow & easy for 15 minutes.</i><br /><br /><b><font color = blue>Session 2 - 40 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Walk for 30 minutes<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 3 - 50 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Walk for 40 minutes<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><h3><b><font color = black>LearnToRun10K Programme</b></font color = black></h3><br /><br /><b><font color = blue>Session 1 - 45 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 3 min. Walk 2 min.<br />Repeat this 7 times<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 2 - 34 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 2 min. Walk 2 min.<br />Repeat this 6 times<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 3 - 40 minutes</b></font color = blue><br /><i>Warm-up: Walk slow & easy for 5 min.<br />Run 3 min. Walk 2 min.<br />Repeat this 6 times<br />Cool-down: walk slow & easy for 5 min.</i><br /><br /><h3><b><font color = black>Run10KFaster Program</b></font color = black></h3><br /><br /><b><font color = blue>Session 1 - 50 minutes</b></font color = blue><br /><i>Warm-up: Jog slow & easy for 10 min.<br />1 min. brisk run - 2 min.recovery jog<br />Repeat this 10 times.<br />Cool-down: jog slow & easy for 10 minutes.</i><br /><br /><b><font color = blue>Session 2 - 30 minutes</b></font color = blue><br /><i>Warm-up: Jog slow & easy for 5 min.<br />Run for 20 minutes<br />Cool-down: Jog slow & easy for 5 min.</i><br /><br /><b><font color = blue>Session 3 - 45 minutes</b></font color = blue><br /><i>Warm-up: Jog slow & easy for 5 min.<br />Run for 35 minutes<br />Cool-down: Jog slow & easy for 5 min.</i>dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com0tag:blogger.com,1999:blog-8850223046985391638.post-17615308632587494682009-01-22T19:36:00.000-08:002009-01-22T19:48:04.679-08:00Burnaby Lake Still FrozenHere are some pictures my coach sent me yesterday of Burnaby Lake. <br /><br />I have a good idea that there won't be a K1 practise this Saturday.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_jGDshCoLa9g/SXk8__DPzYI/AAAAAAAAAm0/VQnynK9vz2E/s1600-h/frozenburnabylake1.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="http://2.bp.blogspot.com/_jGDshCoLa9g/SXk8__DPzYI/AAAAAAAAAm0/VQnynK9vz2E/s400/frozenburnabylake1.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5294329906905206146" /></a><br /><br />This is a shot of the ramp down from the club house to the dock.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_jGDshCoLa9g/SXk80Kd_sSI/AAAAAAAAAms/r4chTSlIKtI/s1600-h/frozenburnabylake3.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="http://3.bp.blogspot.com/_jGDshCoLa9g/SXk80Kd_sSI/AAAAAAAAAms/r4chTSlIKtI/s400/frozenburnabylake3.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5294329703811756322" /></a>dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com1tag:blogger.com,1999:blog-8850223046985391638.post-46562852504409050842009-01-22T07:07:00.000-08:002009-01-22T09:08:06.418-08:00Sun Run Training – Week #1 Workout #2It was another cold and foggy morning. I was not looking forward to this mornings jog. I started off as usual with a 5 min walk, just to get warmed up. Then it was jogging non-stop just to stay warm. My glasses even had ice on them by the time I was finished. <br /><br />I guess it could be worse, it could be raining. The weather forecast for this weekend is snow. We just got finished with three weeks of snow and now it is going to return. I might have to switch to indoor track running, while the snow melts.dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com0tag:blogger.com,1999:blog-8850223046985391638.post-19364810225189556362009-01-22T01:00:00.000-08:002009-01-22T01:00:00.795-08:00Masters Training Camp 2009Renton, WA March 23 – 28<br /><br /><br /><b><font color=blue>The five goals of this camp are to help you:</font color=blue></b><br /><br /><font color=black>1.</font color=black><font color=green>Develop your kayaking technique for greater endurance, power and speed</font color=green><br /><font color=black>2.</font color=black><font color=green>Learn how to organize your training</font color=green> <br /><font color=black>3.</font color=black><font color=green>Develop your racing skills</font color=green><br /><font color=black>4.</font color=black><font color=green>Develop your sport knowledge</font color=green><br /><font color=black>5.</font color=black><font color=green>Get together with others of similar interest for friendship and camaraderie, and to share ideas and experiences</font color=green><br /><br /><b><font color=blue>The camp is organized into five activity types:</b></font color=blue><br /><br /><font color=black>1.</font color=black><font color=green>On the water training</font color=green><br /><font color=black>2.</font color=black><font color=green>Video analysis of participants’ paddling technique</font color=green><br /><font color=black>3.</font color=black><font color=green>Video analysis of model paddling technique</font color=green><br /><font color=black>4.</font color=black><font color=green>Off the water presentations on paddling specific topics</font color=green><br /><font color=black>5.</font color=black><font color=green>Social activities in which all participants are expected to participate</font color=green><br /><br /><b><font color=red>The schedule is subject to change based on weather and safety concerns.</font color=red><font color=black> Also, if Dan feels the group would be better served by a schedule change that will be discussed for a group consensus.</b></font color=black><br /><br />Most presentations are scheduled for 1½ hours. This includes lots of time for discussion in which participants are expected to actively participate.<br /><br /><b><font color=blue>Monday, March 23</b></font color=blue><br />8:00 – 9:30 Welcome & Introductions<br />9:30 – 11:30 Paddling technique video session<br />11:30 – 1:00 Lunch & Presentation – Kayak Forward Stroke<br />1:00 – 2:30 Review of World Championship video<br />2:30 – 4:30 Aerobic Endurance Workout – intervals <br />7:00 Welcome Dinner Together<br /><br /><b><font color=blue>Tuesday, March 24</b></font color=blue><br />8:00 – 10:30 Aerobic Endurance Workout – pyramid intervals<br />10:30 – Noon Presentation – Becoming a More Powerful Paddler<br />Noon – 1:30 Lunch break<br />1:30 – 3:00 Presentation – Weight Training for Paddling<br />3:00 – 5:00 Aerobic Endurance Workout – repeats<br /><br /><b><font color=blue>Wednesday, March 25</b></font color=blue><br />8:00 – 10:30 Threshold Workout – intervals<br />10:30 – Noon Presentation - Exercise Physiology & Training Methodology<br />Noon – 1:30 Lunch <br />1:30 – 3:00 Workshop – Organizing your training<br />3:00 – 5:00 Aerobic Endurance Workout – repeats with games<br />7:00 Dinner together<br /><br /><b><font color=blue>Thursday, March 26</b></font color=blue><br />8:00 – 10:30 Speed Workout – intervals<br />10:30 – Noon Workshop – Organizing your training<br />Noon – 1:30 Lunch<br />1:30 – 3:00 Presentation – Racing Tactics<br />3:00 – 5:00 Paddle – Starts & Race Tactics<br /><br /><b><font color=blue>Friday, March 27</b></font color=blue><br />8:00 – Noon Aerobic Endurance Workout – repeats<br /> Participants’ video review<br />Noon – 2:00 Drive to Bellingham, bring Lunch in the van<br />2:00 – 6:00 VO2 max testing<br />6:00 – 7:30 Dinner in Bellingham<br />7:30 – 9:30 Drive to Renton<br /><br /><b><font color=blue>Saturday, March 28</b></font color=blue><br />8:00 – 11:00 Aerobic Endurance Workout – repeats<br />11:00 – 1:00 Farewell Lunch Together – Barbeque on the pier<br /><br /><b><font color=black>Boats:</b></font color=black><br />We do have secure space in the boathouse for you to store your boat during the week. If you need to borrow a boat, we do have a limited number. Please check for availability and to reserve a boat when you register. There’s no charge for either.<br /><br /><b><font color=black>Cost:</b></font color=black><br />$475 for the week, participants provide their own meals and housing. We have a limited number of billets available.<br /><br /><b><font color=black>Housing:</b></font color=black><br />Participants provide their own housing. We have a limited number of billets available. Please e-mail your request.<br /><br /><b><font color=black>Meals:</b></font color=black><br />Except for lunch on Monday, March 23 and Saturday, March 28 (barbecue on the pier), meals are participants’ responsibility. We can accommodate vegetarian diets. Several meals will be planned for local restaurants so we can eat together.<br /><br />Dan Henderson, former US Team member, coach and World Championship Team Leader, will lead this camp. <br /><br />He is the co-author of the International Canoe Federation (the world and Olympic canoe/kayak racing governing body) Coaching Manual and coach of the Cascade and Seattle University Canoe & Kayak Racing Teams. <br /><br />In February 2009, Dan will make a presentation to the top coaches in the world at the ICF Coaching Symposium in Warsaw, Poland on the kayak forward stroke and applications of biomechanics. <br /><br />Dan is a Masters candidate in Exercise Science at Western Washington University with a focus on the kayak forward stroke biomechanics.<br /><br /><b><font color=black>For information, contact Dan Henderson at 425-430-0111 or itsfun@canoe-kayak.com</b></font color=black>dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com0tag:blogger.com,1999:blog-8850223046985391638.post-66367101871471416262009-01-21T06:33:00.000-08:002009-01-21T12:27:33.336-08:00Sun Run Training – Week #1 Workout #1Yesterday morning was really cold. I was wearing a long sleeve and a short sleeve shirt, as well as, a running vest and my running jacket. With the temperature below freezing and the fog it made for an interesting run.<br /><br />I started with a warm up walk. Good thing because the road was like a sheet of ice. I could feel my feet sliding with each step. Then I just went into a easy pace jog for 5 kilometers. A good start to training for the next 13 weeks for the Sun Run.<br /><br />This will not be the same as the SportMed BC program. I am modifying it to suit my needs. The first part will be just getting into run training and then I will switch to the Run 10K Faster program.dkpearsehttp://www.blogger.com/profile/05406294934738998365noreply@blogger.com0