I am a late forties kayak racer. My goal is to compete at the World Masters Games in Turin, Italy in 2013. I will be racing in ICF sprint kayaks. This blog will be my training diary for the next 4 yrs. I use a variety of running, weights, and cross training to hopefully become a better kayaker.
Friday, February 27, 2009
Wednesday, February 25, 2009
Sun Run Training - Week #7
Over Half Way!
Week #7 Feb 28 - Mar 6
Walk10K Programme
Session 1 - 60 minutes or 5K.
Warm-up: Walk slow & easy for 5 min.
5K. Walk
Cool-down: Walk slow & easy for 5 minutes.
Session 2 - 50 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 40 minutes
Cool-down: walk slow & easy for 5 min.
Session 3 - 70 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 60 minutes
Cool-down: walk slow & easy for 5 min.
LearnToRun10K Programme
THIS IS A GOOD TIME TO ASSESS HOW YOU ARE FEELING.
Remember your goal is to safely and confortably complete a 10K event. It's important to be honest with yourself.
If the running progressions have been comfortable for you, then you can choose to continue with the program.
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
walking and running, then you can choose the Walk/Run option presented each week.
Session 1 - 54 minutes or 5K.
Warm-up: Walk slow & easy for 5 min.
Run 10 min. Walk 1 min.
Repeat this 4 times, or repeat pattern over the 5K.
Cool-down: walk slow & easy for 5 min.
Session 2 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Run 4 min. Walk 1 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.
Session 3 - 52 minutes
Warm-up: Walk slow & easy for 5 min.
Run 5 min. Walk 1 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.
Walk / Run Option:
Session 1 - 52 minutes or 5K.
Warm-up: Walk slow & easy for 5 min.
Run 6 min. Walk 1 min.
Repeat this 6 times, or repeat pattern over the 5K.
Cool-down: walk slow & easy for 5 min.
Session 2 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Run 4 min. Walk 1 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.
Session 3 - 50 minutes
Warm-up: Walk slow & easy for 5 min.
Run 4 min. Walk 1 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.
Run10KFaster Program
Session 1 - 50 minutes or 5K.
Warm-up: Jog slow & easy for 10 min.
30 min. or 5K Run
Cool-down: Jog slow & easy for 10 minutes.
Session 2 - 30-40 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 20-30 minutes as you feel.
Cool-down: Jog slow & easy for 5 min.
Session 3 - 50-60 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 40-50 minutes, as you feel.
Cool-down: Jog slow & easy for 5 min.
Monday, February 23, 2009
New Think Kayaks Uno Surf Ski
Daryl Remmler of Thinks Kayaks gave me permission so post this picture of the prototype Uno surf ski.
Thanks Daryl.
Wednesday, February 18, 2009
Sun Run Training - Week #6
Sun Run 2009 - Week #6 Workouts
Week #6 Feb 21 - Feb 27
Walk10K Programme
Session 1 - 66 minutes
Warm-up: Walk slow & easy for 15 min.
3 min. brisk walk - 2 min. recovery walk.
2 min. brisk walk - 2 min. recovery walk.
1 min. brisk walk - 2 min. recovery walk.
Repeat this 3 times
Cool-down: Walk slow & easy for 15 minutes.
Session 2 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes
Cool-down: walk slow & easy for 5 min.
Session 3 - 60 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 50 minutes
Cool-down: walk slow & easy for 5 min.
LearnToRun10K Programme
Session 1 - 52 minutes
Warm-up: Walk slow & easy for 5 min.
Run 5 min. Walk 1 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.
Session 2 - 38 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 1 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.
Session 3 - 50 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 1 min.
Repeat this 10 times
Cool-down: walk slow & easy for 5 min.
Run10KFaster Program
Session 1 - 60 minutes
Warm-up: Jog slow & easy for 10 min.
40 min, change-of-pace Fartlek as you feel.
Cool-down: Jog slow & easy for 10 minutes.
Session 2 - 30-40 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 20-30 minutes as you feel.
Cool-down: Jog slow & easy for 5 min.
Session 3 - 40-50 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 30-40 minutes, as you feel.
Cool-down: Jog slow & easy for 5 min.
Friday, February 13, 2009
Cascade Canoe and Kayak
Cascade Canoe and Kayak Center has announced their schedule for this years races, camps, and presentations.
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.
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.
Races
Cascade Canoe & Kayak Race for the Cookies! Sat, April 18 at 9:00 am
Northwest Senior Games Kayak Races Sun, June 7 at 9:00 am
Cascade Canoe & Kayak Thursday Evening Summer Race Series
Dates:
#1 - July 9 at 6:30 pm
#2 – July 16 at 6:30 pm
#3 – July 23 at 6:30 pm
#4 – July 30 at 6:30 pm
#5 – August 6 at 6:30 pm
Cascade Canoe & Kayak Sprint Race Sat,Sun July 25 & 26 at 9:00 am
Cascade Canoe & Kayak Distance Race Sat, November 7 at 9:00 am
Camps
* Masters' Camp March 23-28, Renton
* USA Canoe/Kayak NW Region Development Camp June 22-28, Lake Wenatchee YMCA Camp
Presentations
Efficient Kayak Forward Stroke- Tues, Apr 7 at 7:00 pm
Efficient Canoe Forward Stroke - Tues, Jun 30 at 7:00 pm
Efficient Kayak Forward Stroke- Tues, Oct 13 at 7:00 pm
Wednesday, February 11, 2009
Sun Run Training - Week #5
Sun Run 2009 - Week #5 Workouts
Week #5 Feb 14 - Feb 20
Walk10K Programme
Session 1 - 51 minutes
Warm-up: Walk slow & easy for 15 min.
5 min. brisk walk - 2 min. recovery walk.
Repeat this 3 times
Cool-down: Walk slow & easy for 10 minutes.
Session 2 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes
Cool-down: walk slow & easy for 5 min.
Session 3 - 50 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 40 minutes
Cool-down: walk slow & easy for 5 min.
LearnToRun10K Programme
Session 1 - 46 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 1 min.
Repeat this 9 times
Cool-down: walk slow & easy for 5 min.
Session 2 - 34 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 1 min.
Repeat this 8 times
Cool-down: walk slow & easy for 5 min.
Session 3 - 42 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 1 min.
Repeat this 8 times
Cool-down: walk slow & easy for 5 min.
Run10KFaster Program
Session 1 - 55 minutes
Warm-up: Jog slow & easy for 10 min.
5 min. brisk run - 2 min. recovery jog
Repeat this 5 times.
Cool-down: jog slow & easy for 10 minutes.
Session 2 - 30 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 20 minutes
Cool-down: Jog slow & easy for 5 min.
Session 3 - 40-50 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 30-40 minutes, as you feel.
Cool-down: Jog slow & easy for 5 min.
Wednesday, February 4, 2009
Sun Run Training - Week #4
Week #4 Workouts - Feb 7 - Feb 13
Easy Recovery Week
Walk10K Programme
Session 1 - 40 minutes
Warm-up: Walk slow & easy for 10 min.
Easy 20 min. walk.
Cool-down: Walk slow & easy for 10 minutes.
Session 2 - 30 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 20 minutes
Cool-down: walk slow & easy for 5 min.
Session 3 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes
Cool-down: walk slow & easy for 5 min.
LearnToRun10K Programme
Session 1 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 2 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.
Session 2 - 30 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 2 min.
Repeat this 5 times
Cool-down: walk slow & easy for 5 min.
Session 3 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 3 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.
Run10KFaster Program
Session 1 - 45 minutes
Warm-up: Jog slow & easy for 10 min.
Easy 25 minute run.
Cool-down: jog slow & easy for 10 minutes.
Session 2 - 30 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 20 minutes
Cool-down: Jog slow & easy for 5 min.
Session 3 - 40 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 30 minutes
Cool-down: Jog slow & easy for 5 min.
Monday, February 2, 2009
Big Chop 2009 Race Scehdule
Big Chop organizers Ryan and Brian have announced the schedule for 2009.
This looks to be another record year for the Big Chop, as main series sponsor Mountain Equipment Coop is back for another year.
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 Ryan or Brian
RACE #1 - Thursday, April 30th
+ Opening night. 7km Big Chop & 3.5km Little Chop.
Course - West Side Loop
RACE #2 - Thursday, May 14th
+ 8km race & 4km Little Chop
Course - Back Side Loop
RACE #3 - Thursday, May 28th
+ 8km race & 4km Little Chop
Course - Surfer's Route
RACE #4 - Thursday, June 11th
+ 8km race & 4km Little Chop
Course - West Side Loop
RACE #5 - Thursday, June 25th
+ 9km race & 4km Little Chop
Course - Back Side Loop
RACE #6 - Thursday, July 9th
+ 8km race & 4km Little Chop
Course - Surfer's Route
RACE #7 - Thursday, July 23rd
+ 7km race & 3.5km Little Chop
Course- West Side Loop
RACE #8 - Thursday, August 6th
+ 9km race & 4km Little Chop
Course- Back Side Loop
RACE #9 - Thursday, August 20th
+ 8km race & 4km Little Chop
Course- Surfer's Route
RACE #10 - Thursday, September 3rd
+ Series Championship! 6.5km race & 3.5km "Little Chop"
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