G-Style Athlete

Greenland Week Competition Done!

2010-11-10T10:58:00.000-08:00

The Greenland Week Competition was a blast! Thank you to Kayak Academy for putting on the event. They put a lot of hard work into it, and it shows their dedication to kayaking. The competition was a wonderful way to honor traditional kayak hunting cultures. After the competition, a lot of people told me they were inspired to train for next year.

My hard training paid off with first place finishes in the ropes, harpoon throw, rolling, and overall winner, as well as second in the race.

Here is the link to my photo journal.

Training is Done!

2010-11-01T20:52:00.000-07:00

With harpoon throwing practice and a lap around Newport Bay today, my training is done. All that is left is the competition. I'm all packed and ready to start the long two-day drive tomorrow. I'm really looking forward to meeting and hanging out with a bunch of other people who like Greenland style kayaking.

Shorter Bike Ride

2010-10-31T12:43:00.000-07:00

I planned a 2-hour bike ride this morning before going to work, but it took me 30 minutes to get out of bed, so the bike ride was only 1.5 hours.

Survived Last Ropes Workout

2010-10-30T19:48:00.001-07:00

This afternoon I finished my last ropes workout before the ropes competition on Friday, November 5th. It was a great workout, but I'm just glad I finished it without injuring myself. Over the years I have strained my back a couple times doing the ropes, and I was hoping it wouldn't happen again just before the competition. Nothing should injure me now except for something stupid.

Felt Good and Stretched

2010-10-29T19:35:00.000-07:00

Despite a high effort paddling lap around the bay yesterday, I couldn't feel it at all today. This evening I stretched.

Well Recovered for Lap Around Bay

2010-10-28T20:04:00.000-07:00

My lighter workout on the ropes yesterday was just what I needed for recovery. It's so easy to over train on the ropes, because it's so strenuous. Today I felt great. I paddled a lap around Newport Bay and felt strong. Afterwards, I relaxed by paddling slow and looking at the pink sky at sunset.

Light on the Ropes

2010-10-27T17:03:00.001-07:00

I took it easy on the ropes after work, because I felt I needed some recovery. I slowly went through my routine and skipped the more strenuous moves. I think I was able to balance getting a workout and recovering at the same time.

Hands Tired

2010-10-26T19:31:00.000-07:00

This evening I stretched. My hands are feeling tired from the ropes and paddling, so I'll probably take it easy on the ropes tomorrow. At age 46 I find that recovery becomes more important.

No Rolling Practice

2010-10-25T18:45:00.000-07:00

The runoff from rain kept me from rolling practice today. I won't have a chance to practice rolls again before the competition, so that means I'll be competing after practicing rolls only twice in the three months before the competition. Despite the rain, I did throw the harpoon and paddle a fast lap around Newport Bay, both of which went well.

Ropes

2010-10-24T19:19:00.000-07:00

Without timing myself, I did my ropes routine with zero mistakes.

Wet Bike Ride

2010-10-23T15:10:00.000-07:00

My bike ride to the beach and back was a bit wet this morning.

Stretching

2010-10-22T20:54:00.000-07:00

This evening I stretched. I finally feel like my flexibility is returning to the point it was before the trip.

Lap Around the Bay

2010-10-21T17:25:00.000-07:00

Early this morning before work, I paddled a lap around Newport Bay. Some intervals were thrown in to work on speed.

Stretched and Timed Ropes

2010-10-20T19:41:00.000-07:00

Last night I stretched.

This evening I did the ropes. Just to see how long I'd take, I timed myself doing a moderate effort, and I finished my routine with zero mistakes in 14 minutes and 30 seconds, leaving me 30 seconds to spare.

Later in the evening I stretched my hamstrings.

Not Sure Where Five of My Rolls Went Today

2010-10-18T18:08:00.000-07:00

With the day off from work, I went to Newport Bay for rolling, harpoon throwing, and a fast lap around the bay. I'm not sure where five of my competition rolls went today. That's not a good thing only a couple practice sessions away from the competition, but I accepted it as a bad day and decided to cut my loses rather than keep on trying and frustrate myself. Fortunately, the harpoon throwing and lap around the bay went well. Back at home I touched up the paint on my kayak so it would look good in Washington.

Easy on the Ropes

2010-10-17T16:14:00.001-07:00

This afternoon I did the ropes. I didn't time myself, kept a moderate pace, and finished my routine without any mistakes. With only a little more than two weeks left till the competition, I've decided to keep my workouts moderate and get plenty of rest between workouts to avoid injury.

Bike Ride

2010-10-16T15:38:00.000-07:00

I'm working a later shift today, so I went for a two-hour round trip bike ride to the beach and back before lunch. The weather was cloudy and cool, and it seemed like it was going to rain but never did. One of the things I missed on my 21 day trip was riding my bike.

Stretching

2010-10-15T21:31:00.000-07:00

I just did some stretching this evening.

Lap Around the Bay

2010-10-14T20:33:00.001-07:00

I didn't start work till later this morning, so beforehand I did a lap around the bay. My focus was on form and going just slow enough that I didn't injure myself.

Up to Speed on Ropes

2010-10-13T18:23:00.000-07:00

Right after work and before dinner, I timed myself on the ropes. I did my entire routine, with only one minor mistake, in 14 minutes, leaving me a minute to spare. I'm really happy with that and surprised I did that well less than a week back from kayaking down the Grand Canyon for 3 weeks. So now I just need to maintain my ropes fitness and avoid injury until the competition in only a few weeks.

Stretching and Rest

2010-10-12T21:56:00.000-07:00

All I planned today was stretching, and that was all I did. I could tell I needed some rest.

Maybe I Shouldn't Train Anymore

2010-10-11T16:17:00.000-07:00

With my back injury and paddling down the Grand Canyon for 21 days, I haven't practiced the Greenland rolling list for two months. Today I went through the 24 rolls I plan to do in competition and missed only one on one side. I can only hope to roll that well in competition. The harpoon throwing and lap around the bay went well too.

Great Ropes Workout

2010-10-10T21:55:00.000-07:00

Right after work today, I did my ropes workout before firing up the BBQ. I couldn't believe how well the workout went. I felt strong and did the my whole routine without any mistakes. I didn't time it, but I'm sure it didn't take much more than 15 minutes. I think I'll be fine in time for the competition just under a month away.

Getting Caught Up

2010-10-09T20:04:00.000-07:00

On Friday after work, I rode my bike hard for an hour. Then I stretched and did calisthenics.

On Saturday I did a work out paddle around Newport Bay for 1.5 hours. I couldn't believe how excited I was to paddle a long boat in saltwater. The Grand Canyon was great, but I'm an ocean man.

So far I'm feeling fairly strong despite 21 days in the Grand Canyon. Running the rapids really wasn't a good work out compared to race pace in a sea kayak and the ropes, so I was feeling well rested during most of the trip and was concerned I was getting weak. In just a couple weeks I should be back up to speed.

Back From the Grand Canyon

2010-10-07T22:01:00.000-07:00

After kayaking with a Greenland paddle down the Grand Canyon for 21 days, I'm back home. I worked out today by doing the ropes. My skill level was still good but I was a bit tired and winded.

Harpoon and Paddle

2010-09-13T16:51:00.000-07:00

This morning I threw the harpoon and paddled a 1.5 hour lap around the bay at a fast pace.

Bobcat Bike Ride

2010-09-12T22:16:00.000-07:00

I went for my two-hour bike ride to and from the beach today and saw a bobcat. It was only 20 feet off the bike path and in some bushes along a creek.

Saturday Night Ropes

2010-09-12T08:33:00.000-07:00

I did a late evening ropes session. I felt super strong and made only one minor mistake. This is my last ropes session before 21 days kayaking down the Grand Canyon. I'm dreading to think how hard it will be to get back in shape for the ropes after the trip and before the competition.

Skipped the Run

2010-09-10T20:37:00.001-07:00

This evening after doing some house cleaning for a warm-up, I stretched and did calisthenics. I skipped the run tonight, because one of my feet was still a bit sore from the last run.

Harpoon and Paddle

2010-09-09T15:18:00.000-07:00

I did a harpoon and paddle workout early this morning before work. All of my harpoon throws were good with the harpoon landing front first and getting good distance. The paddle went well too. I was able to keep up a high level of effort and got a good burn. I felt nicely recovered from the ropes last night.

Great Night on the Ropes

2010-09-08T20:19:00.000-07:00

I felt great on the ropes tonight. I didn’t time the routine, but I’m pretty sure it was under 15 minutes. Plus, I didn’t miss any moves. I’m finally feeling strong after having a couple weeks off from the back injury. It’s really going to kill me on the ropes to be kayaking down the Grand Canyon for 21 days and less than a month before the competition. Hopefully those few weeks of training when I’m back are enough for me to get back in shape for the ropes.

Run and Stretch

2010-09-07T20:30:00.000-07:00

I ran 2 miles right after work, and then I stretched and did calisthenics. It was nice to workout with the weather cooling down so much.

Three-Hour Paddle with Friends

2010-09-06T14:58:00.000-07:00

On this Labor Day holiday, I went for a 3-hour paddle out of Dana Point with my friends, Steve W., Ken, Debra, and Sharon. We went out looking for whales and found some dolphins. The water was a bit choppy. With my work schedule and training for the G-style competition, I don’t get to paddle with my friends much, so I always really appreciate it when I do get to paddle with them.

Bike and Ropes

2010-09-05T20:56:00.000-07:00

On Saturday, I went for a 2 hour bike ride to the beach and back. I pushed it a bit hard and had tired legs that night and the next day.

On Sunday, I worked and did a late evening ropes session. It was hard to get going at first, but eventually I warmed up, and the session turned out nicely. No missed moves. I felt strong towards the end too.

Run and Stretch

2010-09-03T20:37:00.000-07:00

Right after work today, I ran two miles, stretched, and did calisthenics. My back is 100% recovered.

Harpoon and Fast Paddle

2010-09-02T13:39:00.000-07:00

I'm working an evening shift at work today, so I trained this morning. I practiced throwing the harpoon from behind a line. Then I paddled a fast lap around Newport Bay in 1.5 hours.

Headache on Ropes

2010-09-01T20:53:00.000-07:00

I had a slight headache all day, and nothing is worse than doing the ropes with one. Being upside down and the centrifugal force of spinning make the headache worse and painful. So right after dinner I took some vitamin I, gave it an hour, and did a late evening session on the ropes, which turned out OK.

I’m not bothering to time my ropes sessions anymore until I’m back from 21 days going down the Grand Canyon in a kayak. I’ll lose a lot of physical fitness for the ropes during that time, so I’m just keeping my muscle tone and coordination up until then.

Run

2010-08-31T19:41:00.000-07:00

Right after work, I ran 2 miles, stretched, and did calisthenics. I'm no longer running barefoot. Anything over a mile was tearing up my feet. So now I'm running in cheap running shoes, but I'm still doing the forefoot strike rather than the heel strike.

Paddle

2010-08-30T20:33:00.001-07:00

I went searching for blue whales this morning off Newport. I didn't see any whales, but some common dolphins were curious about my kayak, and I took some video.

After 2.5 hours out in the ocean, I took a break in the bay. Then for a workout, I did a 1.5 hour lap around the bay. The calm water in the bay is a better workout than the ocean, because in the swell and waves, there are a lot of corrective strokes and the strokes are often timed to work the waves. The consistant stroke on flat water gives a better burn.

Ropes and Ride

2010-08-29T18:32:00.000-07:00

This afternoon I did the Greenland ropes. I didn't time myself, but my routine was perfect. Then I rode my bike for 1.5 hours.

Back is Back

2010-08-28T21:14:00.000-07:00

I worked today, and afterwards, I celebrated my daughter's birthday with her, so I didn't train today.

I'm happy to report that my back is feeling great today. But I'm still going to take it easy with it for a while.

Blue Whale and Run

2010-08-27T18:40:00.000-07:00

On Thursday evening I paddled straight offshore from Newport for one hour to look for blue whales. I didn't seee any out there, but as I paddled back, I found one barely a half mile from the harbor entrance. I stayed with it for half an hour and spent sunset with it. My back held up nicely to the 2.5 hours of sitting in the kayak.

On Friday I went for a short run, stretched, and did calisthenics.

Rode the Bike

2010-08-26T06:37:00.000-07:00

Wednesday evening I rode my bike for 30 minutes. My back was greatly improved from the last time I rode my bike, but I could tell 30 minutes was enough. After the bike ride, I stretched and did calisthenics.

Magical Pop

2010-08-24T19:08:00.000-07:00

My back has been getting better each day. Then today as I was hanging by my hands from a bar, I felt that magical pop, like the San Andreas Fault broke. Aaaaahhhhh, so much better. I even did the Greenland ropes afterwards.

House Work

2010-08-23T20:32:00.000-07:00

I had the day off from work. My back still felt too tender to sit in a kayak for very long, so this morning I stretched and did calisthenics. I also did some shopping and work around the house.

The Back is Coming Back

2010-08-22T21:51:00.000-07:00

I worked today, and at times the back hurt or felt good, but I definitely felt lots of improvement. No exercise today.

Back and Forth

2010-08-21T19:41:00.000-07:00

My back was slightly better, so I went for a bike ride. But I only lasted 30 minutes before my back was killing me. After that I did light stretching and calisthenics, which made my back feel a lot better.

Tough Wake Up

2010-08-20T20:54:00.000-07:00

I think working out last night was a mistake, because when I woke up this morning, my back was killing me, and it didn't get much better during the day. I saw my chiropractor after work today. He gave me a good crack on both sides of my lower back, and that seemed to help.

Training Around Sore Back

2010-08-19T19:53:00.001-07:00

I didn’t get a chance to post yesterday, because after work I went out with friends to see my good friend and kayak buddy Steve Wilson sing at the Buffalo Inn in Upland. Except for some minor leg lifts and stretches, I didn’t work out yesterday, because my back was still really sore.

I slept great last night, and when I woke up, my back felt great while laying in bed. But it was really sore once I got up and improved some this afternoon. This evening after dinner I did a short run. Then I did stretching and calisthenics as much as my sore back would let me. I believe in working through a sore back as much as possible. I iced the back right afterwards.

Sore Back

2010-08-17T21:16:00.000-07:00

With my back still sore, I didn't workout today. But I did do a few legs lifts and similar stuff to get a feel for how my back is doing. It was really sore this morning, but by this evening, it was doing a lot better. I've been icing it like crazy. I think I'll be recoverying from this one rather quickly.

From Awesome to Invalid

2010-08-16T15:07:00.000-07:00

I felt great this morning doing 24 different rolls on both sides. But somehow just before I landed, I tweaked my lower back. On the beach I was on my hands and knees dragging my kayak up past the high tide line, when two park employees took mercy on me and carried my kayak to my car.

Cool Bike Ride

2010-08-15T20:42:00.000-07:00

On my two-hour bike ride to the beach and back this morning, the weather was amazingly cool for this time of year.

Heartburn on the Ropes

2010-08-14T21:54:00.000-07:00

I worked today, and right afterwards, I went out to dinner with my wife and daughter. The omelet I ate was rather rich. When I spun around on the ropes a couple hours later, the omelet gave me a bit of heartburn. Nonetheless, I had a good workout. Zero errors. I didn’t bother to time it.

Forgot to Post

2010-08-13T19:07:00.000-07:00

With all this shark stuff still going on, I forgot to post last night. Yesterday morning before work, I threw the harpoon, rolled, and did a workout paddle. As usual, I rolled inside the harbor, near the entrance. Instead of my usual bay lap, I paddled straight offshore a few miles just to see what it was like after the shark attack. I'm happy to report that I'm still at peace with the ocean. I'm also feeling more connected and in awe of it.

Today after work I ran, did calisthenics, and stretched. If anything, those few days off from training on my vacation gave me the rest I needed to recover from a lot of hard training. I'm feeling really strong.

Back From Vacation

2010-08-11T08:51:00.001-07:00

Last Thursday through Tuesday, I was back in my home town of Quincy, Illinois seeing family, so I missed out on some training. But I did paddle three hours on Saturday from Quincy to Hannibal, Missouri. I also did a short run on Sunday.

As soon as flew back in on Tuesday evening, I did the ropes, a short run, calisthenics, and stretches.

Today I went for a one hour bike ride.

Shark Attack

2010-08-04T21:31:00.000-07:00

On Monday while I was paddling a 24NM loop to cross to my last three oil rigs for the SoCal Offshore Oil Rig Awareness campaign, I was attacked by a great white shark. Here is the link to my Great White Shark Attack report.

On Tuesday I did a short run, stretched, and did calisthenics.

I took today off from working out.

Ropes and Ride

2010-07-31T16:08:00.000-07:00

First, I did a Greenland ropes session, and then I rode the bike for a couple of hours. The workout was much more humane in that order than the other way around.

Run and Stretch

2010-07-30T20:51:00.000-07:00

I did a short run, stretched, and did calisthenics after work today.

6AM Launch

2010-07-29T13:53:00.000-07:00

Today I was working a later shift than usual, so rather than train after work, I trained before work. Of course, that meant waking up at 5AM and being on the water by 6AM. That gave me 1/2 hour of harpoon throwing, 1 hour of rolling, and 1 1/2 hours of paddling fast around the bay, before being at work at 10AM. I thought I wasn't going to like being out there so early, but it was actually nice being on the bay while it was so quiet.

A thought that has been occurring to me lately is that the rolling list is a discipline. Or at least that has been my approach.

13 Minutes and 45 Seconds

2010-07-28T20:54:00.000-07:00

Right after work, I did my ropes routine, and I did it perfect in 13 minutes and 45 seconds. I'm thinking I should work on those few moves I can't do, but I'm not even close to being able to do them yet.

Run and Stretch

2010-07-27T18:59:00.000-07:00

Today after work I went for a short run, stretched, and did calithenics.

Learned Some Things

2010-07-26T20:15:00.000-07:00

Yesterday I drove down to San Diego to instruct an all day Greenland style class, with strokes in the morning and rolling in the afternoon. Jen Kleck from Aqua Adventures helped me, and we had a great group of six guys in the class. The feedback was good, and I learned some things as well. I consider myself a paddler first, builder second, leader third, and instructor is somewhere on down the list, but I really enjoy taking on the role.

With my gear still wet, today I practiced rolling and went for a coastal paddle down to Abalone Point and back.

Bike vs. Kayak Heart Rates

2010-07-24T21:17:00.000-07:00

I was able to squeeze in a two hour bike ride before work today. I was occasionally checking my heart rate and found it to be about the same as when I do a fitness level paddle. I hear a lot of people say they can't get their heart rate up kayaking, but if that's the case, they need to use their arms less and torso more.

Recovery

2010-07-23T19:32:00.000-07:00

Today is a recovery day, so I stretched and did light calisthenics.

Lower Body Rotation on Vacation

2010-07-22T21:28:00.000-07:00

I started the evening with rolling. The norsaq rolls went great, except the left side back to forward one. It seemed my lower body rotation went on vacation for that one. I’ll have to do some visualizing on that side. Otherwise, I’m pretty happy with the rolling practice.

The harpoon throwing and lap around the bay went well too. I took my heart rate a few times to check my effort level. Most of the time I was in my mid to upper target heart rate zone for the one hour and twenty minute paddle.

Back at the Coast Guard beach, where I launched, I ran into Howard, who was practicing rolls.

Mid-Zone Target Rate

2010-07-21T20:22:00.000-07:00

Right after work I timed my ropes routine. Except for my grip, I felt nicely recovered, so I expected a good time. I did my entire ropes routine in 14 minutes and 5 seconds, so I had 55 seconds to spare for the competition time of 15 minutes. The routine was perfect too. I checked my heart rate as soon as I finished, and it was 120 beats per minute, which is less than I expected. That’s just my mid-zone target rate for exercise. The cardio may be under control, but there’s still lots of muscle burn.

Boredom Good

2010-07-20T19:15:00.000-07:00

It was nice to just stretch and do calisthenics and be done. I'm almost bored this evening, which is a good thing.

Coming Along Well

2010-07-19T16:17:00.000-07:00

I had the day off, so I spent the morning training. The rolling is coming along well. The back/forward norsaq rolls are getting more reliable, even on my weak side. As for forward/forward norsaq rolls, I’mlanding most of them, and I feel more in control of them, but I trying to work out the timing. The under hull sculling roll on both sides is mine! Other miscellaneous rolls are getting cleaned up too.

When throwing the harpoon today, I spent time throwing from behind a line. Most of the throws are strong, with only a very rare disqualifying tail landing.

I’m feeling strong paddling too. The cardio cross training on the bike really helps. I keep focusing on form and can feel the power.

Stretch

2010-07-18T20:26:00.000-07:00

I just stretched this evening, after a long day at work.

Kicked My Ass

2010-07-17T19:02:00.000-07:00

A two hour bike ride isn't bad, and a Greenland ropes session isn't bad either, but one right after the other kicked my ass.

Rock and Roll

2010-07-16T19:42:00.000-07:00

I forgot to mention yesterday that for the first time I tried the brick roll. I didn’t have a brick, but with a low tide, I found a big rock that I can barely hold with my hand. I did a few lay-back rolls holding the brick on each side with no problem. I didn’t think it would be a problem, but I had been wondering and knew it was becoming time to give it a try. I can check that one on the list.

This evening I did a barefoot run, stretched, and did calisthenics.

Difficult Rolls Gettting Better

2010-07-15T20:37:00.000-07:00

It was the usual Thursday harpoon throwing, rolling, and lap around the bay. My difficult rolls are improving. I didn’t miss any under hull sculling rolls. The forward ending norsaq rolls improved, and I got a few back to forward norsaq rolls on my weak side. I still have a lot of work to do, and fortunately, I have a few months to get things going. The rolls take so much mental focus at this point. When I rest between rolls, it’s as much for my mind as my muscles. The rolling list is tough.

Quick and Easy on the Ropes

2010-07-14T20:41:00.000-07:00

This evening I took it easy on the ropes. Nonetheless, I did my whole routine in 15 minutes and 40 seconds, and only missed one move, which I got on the redo.

Tuesday Recovery

2010-07-14T07:22:00.000-07:00

When I woke up Tuesday, my muscles were tired, and it took till noon to shake it off. In the evening I did a barefoot run and calisthenics, and stretched.

Need to Go to Work So I Can Rest

2010-07-12T20:08:00.000-07:00

It was my day off, so I practice rolling and went for a paddle. The rolling went pretty well. I got back my lower body rotation. I can’t say they are consistent yet, but I did a lot of forward/forward norsaq rolls on both sides, as well as back/forward norsaq rolls on the right side. Technique and timing are so critical. I also did five under hull sculling rolls on both sides, but the left side took a few practice tries first. I was happy to fix my left behind the back roll, again. With these fancy rolls, it takes a lot of mental effort and methodical experimentation to get things going right. But that’s just about how every new roll goes. At first they are hard and you miss a lot of them, but after a few months, they are easy. I hope than trend continues.

The grueling rolling session was thoroughly exhausting, so I decided that for the paddle I’d take it easy and relax on down to Crystal Cove. But when I got there, Abalone Point looked so close, so I went for it. As soon as I turned around, the wind picked up, and I had to fight a headwind all the way back. My relaxing paddled turned into a butt kicking workout.

Back where I parked my truck, I ran into Howard and chatted with him.

I’m glad I work tomorrow. I need the rest.

Cool Bike Ride

2010-07-11T14:37:00.000-07:00

I rode the bike for a two hour round trip to the beach and back. When I arrived at Newport Dunes at 1:00, the weather was cool and cloudy. Barely anyone was on the beach, and the few people walking around were wearing jackets. The temperature was perfect for bike riding. I managed to pace myself better this time.

The harpoon and norsaq were looking a bit dry, so I oiled them.

Belly Up to the Ropes

2010-07-10T20:59:00.000-07:00

On the ropes it really helps to keep body weight down. These last few days, I’ve been eating too much and gained two pounds. I went out for dinner with my wife tonight, and soon afterwards with a full belly, I did the ropes. The couple extra pounds and full belly didn’t help. It took me 15 minutes and 30 seconds to do my routine, more than a minute more than last time. I need to stop eating food just because it's there. It’s better for food to go to waste than to go to waist.

Recovery Day

2010-07-09T20:44:00.000-07:00

After work it was the usual recovery day, with a barefoot run, stretching, and calisthenics.

Where Did My Lower Body Rotation Go?

2010-07-08T20:51:00.001-07:00

This evening I threw the harpoon, rolled, and paddled a lap around the harbor. My forward/forward norsaq roll was going pretty good (better than last week), but my awesome right side back/forward norsaq roll from last week didn’t exist tonight. Where did my lower body rotation go? It will give me something to think about. The under hull sculling roll on the right side went fine. I got one on the left too but missed the others. I felt strong on the lap around the harbor. Ken and Barbara joined me for it, and it was good training for me to chase Ken in his surfski.

Got Back Cracked

2010-07-07T20:09:00.000-07:00

Once a month I go to the chiropractor for a spinal adjustment. I think it’s great preventive maintenance. My back has been feeling great lately, and I think the monthly chiropractic visit is a part of that. With the back being cracked today, I took today as a rest day, except for giving the hamstrings a good pull. I’m also curious to see how well I roll tomorrow after a day off.

Whole Bunch of Ropes Points

2010-07-06T21:23:00.000-07:00

I thought some more about that move I decided to drop from my ropes routine. A couple things that bugged me were that the routine was physically easy to do in 14 minutes and I was wasting a whole minute when I could be getting points. Today I felt well rested, so I went for my whole ropes routine (including the move I had removed) in 15 minutes to see how it went. Surprisingly, I went through the routine without too much physical effort, didn’t miss a single move, and still had 40 seconds left to spare. That settled it! The move is back in my routine and I’m doing every move that I can. There are only a few moves I can’t do, so my routine is a whole bunch of points.

After the ropes, I went for a barefoot run. My feet were still a bit beat up from that last run when I added a bit of distance. So I went back to my old nice and short distance and had to walk for a few seconds a few times during the run to let me feet rest.

I also stretched and did calisthenics after the run.

Riding in Drizzle

2010-07-05T16:39:00.001-07:00

I rode my single speed bike to the beach and back for two hours of cardio cross training. Down by the beach, there was some drizzle that cool me off. I blasted my way down there so fast that when I turned around I wasn’t sure I was going to have the energy left to get back. I need to slow down a bit.

Pod of 200 Common Dolphins

2010-07-04T20:49:00.000-07:00

Being the July 4th holiday, I went for a paddle with friends, Ken, Barbara, Henry, Kathy, and John C. We paddled straight out for one hour looking for blue whales. With the breezy and choppy conditions making it difficult to see or hear whales, we weren’t surprised to not find any. But a pod of 200 common dolphins hung out with us for a while.

Timed on the Ropes

2010-07-03T20:28:00.000-07:00

I did a 15 minute run through on the ropes to simulate competition. In advance I planned to skip one move that I hate, takes a lot time, and causes strain in my forearms. For competitive reasons, I won’t disclose that move. Without the move, I easily went through my routine with an extra minute to spare. It’s a hard decision whether to put that move back in my competition routine. The move is a lot of points, but it makes my routine much more difficult. And I hate it, hate it, hate it!

Feet Felt Tired

2010-07-02T18:20:00.001-07:00

I ran barefoot, stretched, and did calithenics. My feet felt tired from some additional distance, so it's a good reminder to ease into it slowly to avoid injury. I'll back off a bit on the distance for the next run.

Rolling Started Out Like Crap

2010-07-01T21:13:00.000-07:00

It was the Thursday night usual, with harpoon throwing, rolling, and a fitness paddle. Steve “Hull Cracker” Wilson stopped by during the rolling practice and did some rolls himself. It was cool having a harbor seal watching us roll from just 15 feet away.

I only practiced my hard rolls this evening. The rolling started out like crap. But slowly and rather methodically things turned out pretty good. I was nailing the right side back to forward norsaq roll really well. I had to work at it to get the under hull sculling roll again, and once I did, it was going fine. I even managed to get the other side for the first time. I can't complain about that.

Ropes Sprint

2010-06-30T19:07:00.001-07:00

On the ropes this evening, I tried something different, a sprint. I felt my arms needed some rest, so I had already decided not to do my whole routine. Doing a sprint didn’t seem like a good way to recover, but I was curious. I sprinted through the first third of my routine, and it really burned my muscles. I was getting so tired I was barely pulling off some moves. After that sprint, I rested and did a couple of the more difficult moves to keep them in practice. I was barely able to do those moves, and I could feel the sprint had burned my muscles out. I’ll have to see if sprints build me up or tear me down.

Feet Felt Strong

2010-06-29T19:00:00.000-07:00

This morning my shoulders and upper back muscles felt really tired. It took till the early afternoon to shake it off. I think the under hull sculling roll used muscles like they haven’t been normally used. I also did a heck of a lot of rolls yesterday.

Right after work I went for a barefoot run. My feet felt strong, so I upped the distance a bit to 1.5 miles. I felt great the whole way, and running has never felt more natural. Damn those corporations for cushioned running shoes that let us heel strike. The forefoot strike is the way to go.

Back at home I stretched and did calisthenics.

Under Hull Sculling Roll! Woohoo!!!

2010-06-28T14:49:00.000-07:00

I had the day off and the weather forecast was good enough for crossing to the last three oil rigs, but I had to work till midnight last night, which made the lack of sleep and the three-hour drive to Gaviota not worth it. Hopefully I’ll finish crossing to the oil rigs soon after the July 4th holiday.

Still pumped up from my rolling progress last Thursday, I decided to practice rolling again today. My focus was the under hull sculling roll (qaannap ataatigut ipilaarlugu). A few days ago I got some tips on how to do it from Dan Segal and Alex Pak on the Qajaq USA Greenland kayaking forum. I put those tips to use today, and for the first time, after years of trying, I completed the under hull sculling roll. I did five of them on one side, and I need more practice on the other side. It felt really cool doing it. Thank you, Dan and Alex, for the tips.

I think I spent an hour practicing all kinds of different rolls. The rolling session was pretty grueling, and I was darn tired afterwards. I had planned a relaxing paddle afterwards, and the grueling rolling session reinforced the decision to not make it a workout. In beautifully cool and drizzly conditions I paddled out on the coast along Crystal Cove, took my time, and enjoyed every stroke. Out on the water, I ran into English Steve, who I hadn’t seen in a long time.

Took It Easy On the Ropes

2010-06-27T11:46:00.000-07:00

If there is such a thing, I took it easy on the ropes before lunch today. I didn’t time myself and took plenty of rest between moves. I like to think of it as a toning session, which is another way of saying not tearing myself up. Every move in my routine went great with zero mistakes.

Qivittuusaarneq, the highest scoring low ropes move, has become very dependable. I usually do three in a row on both sides for extra practice, and lately I’ve been getting all of them.

In case I run low on time in the competition, I’ve also been reviewing the scoring for each move, so I’ll know which ones I may want to drop.

Bike Sort of Kicked My Butt

2010-06-26T15:26:00.001-07:00

I went for the same bike ride today as last weekend, to the beach and back, a two hour round trip. Last weekend didn't seem so bad, but today sort of kicked my butt. I don't know why. Nonetheless, I'm really enjoying riding the bike, and it's great cardio cross training. The single speed also provides better psychological cross training to face the adversities of sea kayaking.

Still On A High From Yesterday

2010-06-25T19:13:00.000-07:00

I’m still really feeling great about having such strong forward to forward and back to forward norsaq rolls yesterday. I’m excited to get back out and try them again and may not wait till next Thursday to practice rolls.

Like usual on Fridays after work, I did a barefoot run, stretched, and did calisthenics. I really enjoy this workout. On the couple days a week that I do it, I can’t wait to get home and run. It also feels so great to stretch. I’m still only running barefoot a mile. I’ve been upping the speed but not the distance yet. My left foot is the weak one, and even though it’s getting much stronger, I just don’t feel it’s ready to go farther quite yet. I’ll give it another week or two and add a quarter mile.

Best Training Day in a Long Time

2010-06-24T21:34:00.000-07:00

I hadn’t had a full day of rest for a while, and today my arms and legs were sore, apparently from the ropes yesterday. Feeling like I did, I really didn’t want to train at all today, much less do my toughest day of the week, Thursdays, when I throw the harpoon, roll, and paddle a fitness lap around the bay. But I dragged myself out, and I’m so glad I did, because I had my best training day in a long time.

Like usual, I went through the rolling list, saying the name of each roll in Greenlandic, and then doing the roll, the ones I can do, which is most of them. I’ve been completing the forward starting and ending norsaq roll (norsamik masikkut) for a while, but it hasn’t been very consistent. So tonight I tried setting up more towards the side rather than on the front deck, and it made the roll so much stronger. I completed about 30 of them that way. I was feeling so good about it that I tried the back starting and forward ending norsaq roll (norsamik kingukkut) for the first time, and I completed my first attempt on both sides and another 20 or so for the night. Both of these rolls felt so strong that I know the hand roll version is very close, but I didn’t try them yet. This breakthrough was exactly what I needed to make myself much more competitive in November.

Even the harpoon throwing went well. I did all my throws behind a line, had good form and distance, and was able to get close to the line without going over it. Barbara came early for the fitness paddle and let me know how close I was coming to the line, which was a big help.

Last week during the fitness paddle I felt a bit weak and slow, but tonight I felt stronger. Barbara and Ken joined me for the lap around Newport Harbor. By the way, my favorite name for a boat that I saw tonight was “Knot at Work.”

On the Ropes

2010-06-23T20:58:00.000-07:00

Right after work and before dinner, I did the ropes. I went through my routine rather fast and only missed two moves, but I completed them on the redo. No redos in competition.

Run and Stretch

2010-06-23T06:41:00.000-07:00

On Tuesday I did a barefoot run and stretched. Since I was recovering from the 25 nautical mile paddle on the day before, I skipped the calisthenics.

1 Oil Rig Repeat/25 Nautical Miles/7.5 Hours/Orange County Connection

2010-06-21T19:04:00.001-07:00

Read the report at my other blog:
SoCal Offshore Oil Rig Aware

Rode Bike To Beach

2010-06-20T19:00:00.000-07:00

This afternoon I rode my bike from my home in Irvine to Newport Dunes and back, a two hour ride. Fortunately, I'm able to follow paved bike trails that mostly follow creeks and rivers. With a headwind going down, it was actually easier coming back up. The single speed bike made for great exercise. Once the cadence slows down, it's time to stand up and pedal.

Almost Didn’t Train Today

2010-06-19T20:34:00.000-07:00

After a long day of work and going out for dinner with my wife and daughter, I was sluggish and didn’t feel like exercising. So I took a little nap, woke myself back up, and reluctantly climbed onto the Greenland ropes. Once I got going, I was fine. Nonetheless, I skipped a few of the more strenuous moves.

Back Has Been Feeling Great

2010-06-18T19:23:00.000-07:00

Right after work and before dinner, I did a short barefoot run, stretched, and did calisthenics.

I can't believe how great my back has been feeling lately, and I'm not sure what is causing it. The only change is my routine has been barefoot running. I've heard that feet can cause back problems. The barefoot running has strengthened my feet a lot, so maybe there is a connection. Normally in recent years when I tried running with supportive and cushioned running shoes, I quickly developed back, knee, Achilles tendon and arch pain. None of those pains have been occurring this time.

Three Other Greenland Paddles

2010-06-17T20:54:00.000-07:00

After work I started with harpoon throwing. So far I've been paddling forward, lifting the harpoon off the deck, and throwing it for distance, with a focus on getting my throwing muscles into shape and having good form for distance. What I hadn't been practicing is throwing the harpoon before crossing a line. I practiced some tonight and it's tough. I was rushing my throw and losing focus on it. Also, I don't want to cross the line for a scratch or throw too soon before the line to lose distance. I'll definitely be practicing throwing at a line more often.

Rolling practice went well. I've been making small improvements on the rolls I have but haven't learned any new ones in a while.

I didn't post the fitness paddle, but Ken called beforehand and joined me in his surfski. He had a pinched nerve, so he didn't paddle the whole lap with me. Towards the end of my lap, I looked across the harbor and saw three other kayakers. I think one of them was Blake from the Meet-Up group, which is also having Thursday evening fitness paddles. It looked like all three of them were using Greenland paddles.