Starting Over

Well 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.

On top of that, I managed to be "un-gainfully employed", which did not help my lack of enthusiasm.

During the past year I managed to do exactly one running race and one paddle race. (Hey at least I was consistent. lol)

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.

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.

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.

1st Training Race of 2010

Today was the Running Room Resolution 5K race in Burnaby.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

Climb the Wall 2010

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.

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.

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:

http://www.stairclimb2010.kintera.org

Then click on the "Sponsor Climber", and search on Darrell Pearse.

Or even better, sign up or start / join a team and come stair racing.

Back to Boot Camp

It 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.

This is the base phase for building up for next years race season, both on the water and off.

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.

I am going to go to Canmas this year in Regina, so that is something to train for.

1st Spin Class

Today I decided to try a spin class.

There was much, pain, whining, groaning, and bitching, and once the warm up was over, then the real pain began.

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.

Long and Hard Paddle.

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.

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.

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.

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.

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.

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.

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.

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.

Not bad for a wet, cold and windy Sunday.

Sun Run Training - Week #8

RECOVERY WEEK

Week #8 Mar 7 - Mar 13

Walk10K Programme

Session 1 - 70 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 60 mins.
Cool-down: Walk slow & easy for 5 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 - 54 minutes
Warm-up: Walk slow & easy for 5 min.
Run 10 min. Walk 1 min.
Repeat this 4 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 - 46 minutes
Warm-up: Walk slow & easy for 5 min.
Run 5 min. Walk 1 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Walk / Run Option:

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 - 46 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 1 min.
Repeat this 12 times
Cool-down: walk slow & easy for 5 min.

Run10KFaster Program

Session 1 - 60 minutes
Warm-up: Jog slow & easy for 10 min.
Easy 40 min. 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.

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.

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.

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

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.

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.

Sun Run Training - Week #3

Week #3 Workouts - Jan 31 - Feb 6

Walk10K Programme

Session 1 - 54 minutes
Warm-up: Walk slow & easy for 15 min.
1 min. brisk walk - 2 min.recovery walk
Repeat this combination 8 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 - 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 - 45 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 2 min.
Repeat this 7 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 2 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 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.

Run10KFaster Program

Session 1 - 50 minutes
Warm-up: Jog slow & easy for 10 min.
1 min. brisk run - 2 min.recovery jog
Repeat this 10 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 - 45 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 35 minutes
Cool-down: Jog slow & easy for 5 min.

Sun Run Training – Week #1 Workout #2

It 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.

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.

Masters Training Camp 2009

Renton, WA March 23 – 28


The five goals of this camp are to help you:

1.Develop your kayaking technique for greater endurance, power and speed
2.Learn how to organize your training
3.Develop your racing skills
4.Develop your sport knowledge
5.Get together with others of similar interest for friendship and camaraderie, and to share ideas and experiences

The camp is organized into five activity types:

1.On the water training
2.Video analysis of participants’ paddling technique
3.Video analysis of model paddling technique
4.Off the water presentations on paddling specific topics
5.Social activities in which all participants are expected to participate

The schedule is subject to change based on weather and safety concerns. Also, if Dan feels the group would be better served by a schedule change that will be discussed for a group consensus.

Most presentations are scheduled for 1½ hours. This includes lots of time for discussion in which participants are expected to actively participate.

Monday, March 23
8:00 – 9:30 Welcome & Introductions
9:30 – 11:30 Paddling technique video session
11:30 – 1:00 Lunch & Presentation – Kayak Forward Stroke
1:00 – 2:30 Review of World Championship video
2:30 – 4:30 Aerobic Endurance Workout – intervals
7:00 Welcome Dinner Together

Tuesday, March 24
8:00 – 10:30 Aerobic Endurance Workout – pyramid intervals
10:30 – Noon Presentation – Becoming a More Powerful Paddler
Noon – 1:30 Lunch break
1:30 – 3:00 Presentation – Weight Training for Paddling
3:00 – 5:00 Aerobic Endurance Workout – repeats

Wednesday, March 25
8:00 – 10:30 Threshold Workout – intervals
10:30 – Noon Presentation - Exercise Physiology & Training Methodology
Noon – 1:30 Lunch
1:30 – 3:00 Workshop – Organizing your training
3:00 – 5:00 Aerobic Endurance Workout – repeats with games
7:00 Dinner together

Thursday, March 26
8:00 – 10:30 Speed Workout – intervals
10:30 – Noon Workshop – Organizing your training
Noon – 1:30 Lunch
1:30 – 3:00 Presentation – Racing Tactics
3:00 – 5:00 Paddle – Starts & Race Tactics

Friday, March 27
8:00 – Noon Aerobic Endurance Workout – repeats
Participants’ video review
Noon – 2:00 Drive to Bellingham, bring Lunch in the van
2:00 – 6:00 VO2 max testing
6:00 – 7:30 Dinner in Bellingham
7:30 – 9:30 Drive to Renton

Saturday, March 28
8:00 – 11:00 Aerobic Endurance Workout – repeats
11:00 – 1:00 Farewell Lunch Together – Barbeque on the pier

Boats:
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.

Cost:
$475 for the week, participants provide their own meals and housing. We have a limited number of billets available.

Housing:
Participants provide their own housing. We have a limited number of billets available. Please e-mail your request.

Meals:
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.

Dan Henderson, former US Team member, coach and World Championship Team Leader, will lead this camp.

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.

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.

Dan is a Masters candidate in Exercise Science at Western Washington University with a focus on the kayak forward stroke biomechanics.

For information, contact Dan Henderson at 425-430-0111 or itsfun@canoe-kayak.com

Sun Run Training – Week #1 Workout #1

Yesterday 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.

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.

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.

Sun Sun Training - Week #2

Sun Run 2009 - Week #2 Workouts Jan 24-30

Walk10K Programme

Session 1 - 40 minutes
Warm-up: Walk slow & easy for 10 min.
2 min. brisk walk - 2 min.recovery walk
Repeat this combination 5 times.
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 - 35 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 - 38 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 2 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Session 2 - 31 minutes
Warm-up: Walk slow & easy for 5 min.
Run 1 min. Walk 2 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 34 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 2 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Run10KFaster Program

Session 1 - 44 minutes
Warm-up: Jog slow & easy for 10 min.
2 min. brisk run - 2 min.recovery jog
Repeat this 6 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 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 30 minutes
Cool-down: Jog slow & easy for 5 min.

Sun Run Training - Week #1

The start of training for the Sun Run starts next week.

So each week on Wednesday, I will post the training schedule for the following week. This thirteen week program was developed by SportMedBC, and leads up to the 25th Annual Sun Run, were this year might break the 59,179 runner record.

SportMedBC

Sun Run 2009 Race Details

Canada's biggest and best community run takes place Sunday, April 19 at 9 a.m. The Vancouver Sun Run is the second largest timed 10K in the world and the third largest timed run of any distance in the world.

Vancouver Sun Run 2009 Web Site

Week #1 Jan 17-23

Walk10K Programme

Session 1 - 44 minutes
Warm-up: Walk slow & easy for 10 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 combination 2 times.
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 - 35 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 25 minutes
Cool-down: walk slow & easy for 5 min.

LearnToRun10K Programme

Session 1 - 34 minutes
Warm-up: Walk slow & easy for 5 min.
Run 1 min. Walk 2 min.
Repeat this 8 times
Cool-down: walk slow & easy for 5 min.

Session 2 - 28 minutes
Warm-up: Walk slow & easy for 5 min.
Run 1 min. Walk 2 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 31 minutes
Warm-up: Walk slow & easy for 5 min.
Run 1 min. Walk 2 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Run10KFaster Program

Session 1 - 44 minutes
Warm-up: Jog slow & easy for 10 min.
3 min. brisk run - 2 min.recovery jog
2 min. brisk run - 2 min.recovery jog
1 min. brisk run - 2 min.recovery jog
Repeat this combination 2 times.
Cool-down: jog slow & easy for 10 minutes.

*** Note: Brisk running means you should not be able to speak more than 2 sentences at one time. Any more and you're going too slow, any less and you're going too fast.***

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 - 35 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 25 minutes
Cool-down: Jog slow & easy for 5 min.

Training Concept #10 - The Training Balance

Concept X: “The Training Balance”

Training consists of both exercise and recovery. We often don't consider recovery as part of training because it just happens. Or does it? You may train 1 or 2 hours a day but the next 22 to 23 hours may have considerable influence on the quality of your next workout. Recovery is enhanced by, good nutrition, relaxation, perhaps some easy stretching, and a good night's sleep.

Training is a balance of work and recovery. Work involves applying a force over a distance (work=force x distance) such as paddling a canoe or kayak. Recovery is a combination of rest and nutrition and it allows you to apply more force to do more work the day after a hard workout. These three components, work, rest, and nutrition, comprise the " total athlete," at least on a physical level. If one element is neglected you will fall short of your performance potential.

Physiology: Training occurs when the body adapts to a workload. The body doesn't get stronger during exercise, but rather, it develops afterwards during recovery. Recovery after strenuous work enhances fitness by:

Repairing muscle and connective tissue
Restoring metabolic enzymes (that make energy conversion possible)
Replenishing carbohydrates (readily usable energy source)
Normalizing nervous, endocrine, immune, and cardiovascular systems
Increasing muscle protein, aerobic enzymes (boosts VO2 and lactate threshold), and stored energy

This last training response not only repairs the muscles and maintains fitness, but also boosts strength and endurance. If these physiological adjustments don't occur (inadequate recovery between strenuous workouts), the athlete is susceptible to chronic fatigue, over-training, and performance decline.

So, how long does it take to recover after a hard workout? Researchers say about 36 to 48 hours depending upon the individual athlete and the type of training. This recovery window corresponds nicely with the training practice of alternating hard and easy training days. So, you don't have to push yourself hard every day and, in fact, this practice may prove counter-productive.

The additional good news is that you can ensure and accelerate recovery by replenishing carbohydrate stores immediately following a strenuous workout. Three to four hundred calories of carbohydrate (sports drink, fruit juice) within 10 minutes post exercise and again an hour or two later maximizes physiological restoration and prepares you for your next workout. The benefit of carbohydrate replenishment is three-fold:

It enhances muscle and liver glycogen stores
It prevents muscle protein breakdown
It promotes protein synthesis

These factors are essential to the recovery process. Adequate carbohydrate replenishment is effective in accelerating recovery for both strength and endurance training.

Smart training is the process of maximizing work while minimizing fatigue. Too much work and not enough rest hinders your training progress and leads to fatigue, staleness, and injury. Too much rest and not enough work provokes too little training stress to maintain or improve fitness.

Stress comes in many forms. The stresses associated with job and family responsibilities consume energy, which might otherwise be available for training or racing. When the energy demands of the day or week are prioritized, paddling often becomes subordinate. However, training may be the best prescription for renewed vitality. There are short-term and long-term health benefits, which accompany this stress management paradigm. Aside from staying fit and resilient, training may help to mediate many chronic cardiovascular, metabolic, nervous, and immune system disorders. Training is a reliable stress management tool used to maintain physical, mental, emotional, and cosmic fitness.

Conclusions: The essence of the "total athlete" includes a balance of work, nutrition, and rest. Recovery is as necessary as work. Carbohydrate intake immediately following training helps to speed the recovery process by restoring fuel and building protein. In order to maximize training effect, the exercise/recovery balance is crucial. Proper training is good for you!


by Bruce von Borstel
Copyright © 1999 [Bruce von Borstel]. All rights reserved.

Training Concept #9 - Hypothermia

Concept IX: “Hypothermia”

A safety reminder about hypothermia is relevant to "training concepts" because winter workouts are recommended in order to maintain or improve your paddling fitness. As the seasons change, so do our safety priorities. During the summer months we are concerned about hyperthermia and dehydration. In winter, we are exposed to the cold and vulnerable to the onset of hypothermia. Hypothermia will affect your performance and diminish the enjoyment of paddling. But more importantly, it is a health safety issue with serious consequences. Observation and awareness may help to save yourself or a friend. A little preparation and planning can make cold weather paddling more fun, more comfortable, and a lot safer.

Here are some considerations with respect to hypothermia. Your responsibility goes beyond your own safety and extends to the boating community. You can be a liability or an asset. If you become hypothermic, you become our responsibility. If your paddling partner becomes hypothermic, they become your responsibility. Be ready to respond.

I can think of a number of scenarios that the paddler may have to confront that involve unplanned exposure to cold water and air:

Capsize with or without rescue
Unexpected onset of rain and wind
A hard training paddle causing fatigue and perspiration
Early sunset
Failure to have warm dry clothes to change into after a workout

Physiology: Major heat loss occurs through conduction and evaporation. This means get out of the water, get dry, and/or cover up immediately. Most heat loss occurs from:

Head (50-60%)
Neck
Groin
Armpits/chest sides

Be aware that rapid warming of the extremities may cause cold blood to circulate to the body's interior, causing rapid cooling and risk of cardiac arrhythmias. Warm slowly.

by Bruce von Borstel
Copyright © 1999 [Bruce von Borstel]. All rights reserved.