12'6 Speed test from Zen Waterman on Vimeo.
Had a chance to test boards with Robert this past November while in Hawaii. I paddle the Hobie (thanks to the guys at the Outpost in Holland) and tested the Everpaddle along with a Suftech Jamie Mitchell. I thought that board had great acceleration and stability. I love my Hobie, and had a great paddle on the Everpaddle. It is narrower and a bit tippy when you first get on, but slices through the water with ease. I would consider it the next time I purchase.Friday, December 30, 2011
Thursday, November 17, 2011
Skip Frye, flow and glide
HELLO, from Skip - Sea Movies from www.KORDUROY.tv on Vimeo.
I enjoyed this guys surfing back in the day and he is has a flow that I like today as he approaches 70. I want to ride like this into my 70's. Watch them together and it looks like nothing has changed except for the age of the rider. That can be interpreted as a good thing or maybe a bad thing I guess.Wednesday, November 16, 2011
Thursday, October 6, 2011
Tuesday, October 4, 2011
Was Sup with Dove
This past summer I happened to get another Stand Up Paddle Board by Hobie. Exploring paddling on the Huron River for the potential of starting a business related to paddling.
Thursday, June 9, 2011
Another Chicken Army Speech
I would like to start by saying, “I am sorry that I am not here to deliver this to you personally, but this is my 39th Wedding Anniversary Weekend and I chosen to spend this time with my wife”.
I begin with this vignette. It said, “There are still places in China where plagues of locusts periodically descend in biblical proportions. The farmers in the region fought back, by gathering an army of 10,000 chickens in anticipation of the invading hordes. The bird soldiers were trained for two months, and when the showdown came, they acquitted themselves admirably”. It went on to say that this vignette is an apt metaphor for the challenges you’ll face in the year ahead. It concluded by urging us to “assemble our own personal equivalent of a chicken army.” I have always done this and my chicken armies are now numerous.
For me Coaching has been more than just winning. It is has been about observation, it is about motivation, it is about patience, and it is about being human. It is the most satisfying job I have ever done in my life. Rowing has begun to be a metaphor for life itself and as far as I am concerned.
I have found that the secret to success is in consistency, and the willingness to be flexible. A common goal is essential along with the leadership to see it through. You must also have people that recognize and accept their roles. We must remember that we face challenges everyday. We face competition on a regular basis. Having a Plan is essential, and having a back up Plan is another essential, because some days you will win and other days you will lose. It is up to us to figure out what went wrong and how to go about changing it. Sometimes you need to slow down just to go fast. You need to let things happen and not force your needs above your goals.
The power you have been given will strengthen you and empower you to strive for greatness. It will make you grow and enrich your life. To every single rower I tell you, "Being satisfied with mediocrity is just not an option." Life is a constant challenge and you must wake each day and face that challenge head on. Remember, “There are no guarantees”.
I would like to thank the parents of the rowers for allowing me to have a small part in your children’s development. I would like to thank the Coaching Staff for allowing me to work with the rowers and do what I feel I do best, which is trying to teach rowing as a metaphor for life. I don’t think we will always agree on everything, but ultimately I believe we all respect each other for what we have tried achieve here. I would like to thank my Father, wherever he may be for helping be to strive to be a better man. And ultimately, I would like to thank my wife, Sugar for allowing me to do what I do.
I will leave you with these last comments:
Always remember, wanting and committing are two different things. I hope you have learned to make that COMMITMENT. I hope that because you have made that commitment you have learned to BELIEVE. I hope that because you believe, you will DREAM. You will TRUST that because you have made these changes in your life, the only option that can happen is SUCCESS. Remember, that through hard work and perseverance you can stand tall and say we you are a WINNER.
It is this journey that we will all remember, and it is this journey that has bound us together as a TEAM.
To the Seniors, “Thank you for staying and your unwavering commitment to the TEAM.
I say to you, Aloha! Because,
Aloha is…love, affection, compassion, mercy, sympathy, pity, kindness, sentiment, grace, and charity.
Aloha is a…greeting, salutation, regards, sweetheart, lover, and a loved one.
Aloha is being…beloved, loving, kind, compassionate, charitable, and lovable.
Aloha is to…love…be fond of…show kindness, mercy, pity, charity, affection…venerate…remember with affection…greet…and hail.
"Aloha!" is…"Greetings!" "Hello!" "Good-by!" "Farewell!" "Alas!"
This one word “Aloha” is the summation of my emotions and feelings about having been a part of everyone’s life. It is this greeting, hello, farewell, goodbye, alas that is a constant for me.
On two; One, Two everybody, “Wiki, Wiki”
"And all the way, to guide their chime, with falling oars they kept their time." -- Andrew Marvell
I begin with this vignette. It said, “There are still places in China where plagues of locusts periodically descend in biblical proportions. The farmers in the region fought back, by gathering an army of 10,000 chickens in anticipation of the invading hordes. The bird soldiers were trained for two months, and when the showdown came, they acquitted themselves admirably”. It went on to say that this vignette is an apt metaphor for the challenges you’ll face in the year ahead. It concluded by urging us to “assemble our own personal equivalent of a chicken army.” I have always done this and my chicken armies are now numerous.
For me Coaching has been more than just winning. It is has been about observation, it is about motivation, it is about patience, and it is about being human. It is the most satisfying job I have ever done in my life. Rowing has begun to be a metaphor for life itself and as far as I am concerned.
I have found that the secret to success is in consistency, and the willingness to be flexible. A common goal is essential along with the leadership to see it through. You must also have people that recognize and accept their roles. We must remember that we face challenges everyday. We face competition on a regular basis. Having a Plan is essential, and having a back up Plan is another essential, because some days you will win and other days you will lose. It is up to us to figure out what went wrong and how to go about changing it. Sometimes you need to slow down just to go fast. You need to let things happen and not force your needs above your goals.
The power you have been given will strengthen you and empower you to strive for greatness. It will make you grow and enrich your life. To every single rower I tell you, "Being satisfied with mediocrity is just not an option." Life is a constant challenge and you must wake each day and face that challenge head on. Remember, “There are no guarantees”.
I would like to thank the parents of the rowers for allowing me to have a small part in your children’s development. I would like to thank the Coaching Staff for allowing me to work with the rowers and do what I feel I do best, which is trying to teach rowing as a metaphor for life. I don’t think we will always agree on everything, but ultimately I believe we all respect each other for what we have tried achieve here. I would like to thank my Father, wherever he may be for helping be to strive to be a better man. And ultimately, I would like to thank my wife, Sugar for allowing me to do what I do.
I will leave you with these last comments:
Always remember, wanting and committing are two different things. I hope you have learned to make that COMMITMENT. I hope that because you have made that commitment you have learned to BELIEVE. I hope that because you believe, you will DREAM. You will TRUST that because you have made these changes in your life, the only option that can happen is SUCCESS. Remember, that through hard work and perseverance you can stand tall and say we you are a WINNER.
It is this journey that we will all remember, and it is this journey that has bound us together as a TEAM.
To the Seniors, “Thank you for staying and your unwavering commitment to the TEAM.
I say to you, Aloha! Because,
Aloha is…love, affection, compassion, mercy, sympathy, pity, kindness, sentiment, grace, and charity.
Aloha is a…greeting, salutation, regards, sweetheart, lover, and a loved one.
Aloha is being…beloved, loving, kind, compassionate, charitable, and lovable.
Aloha is to…love…be fond of…show kindness, mercy, pity, charity, affection…venerate…remember with affection…greet…and hail.
"Aloha!" is…"Greetings!" "Hello!" "Good-by!" "Farewell!" "Alas!"
This one word “Aloha” is the summation of my emotions and feelings about having been a part of everyone’s life. It is this greeting, hello, farewell, goodbye, alas that is a constant for me.
On two; One, Two everybody, “Wiki, Wiki”
"And all the way, to guide their chime, with falling oars they kept their time." -- Andrew Marvell
Friday, May 13, 2011
Friday the 13th
Friday the 13th came on Friday this month(as Pogo would say). I loved Pogo, and it makes me think of my Father. I miss him.
Friday, May 6, 2011
THE GRIP
I will always believe that everything starts with the proper grip on the handle.
The grip is a hook.
This will keep you suspended.
Squeeze the hell out of the handle and the results are:
The grip is a hook.
This will keep you suspended.
Squeeze the hell out of the handle and the results are:
Friday, April 15, 2011
Tuesday, April 12, 2011
Friday, April 8, 2011
Thursday, March 31, 2011
Wednesday, March 30, 2011
Wednesday, March 23, 2011
Power Strokes: Examples
Example of work on power stroke at low rate. Working at low rates and generating lots of work in each stroke to increases the heart rate and lactate levels.
Thursday, March 10, 2011
Learning to Row
Learn to Row:
Example of some decent and bad Novice Rowing:
Let's learn to Row-Correctly!
Example of some decent and bad Novice Rowing:
Let's learn to Row-Correctly!
Friday, March 4, 2011
Team Building
Look Good and you will be good.
Look Sharp and you will be sharp.
The Boys looked Sharp last night. Put a smile on my face.
Look Sharp and you will be sharp.
The Boys looked Sharp last night. Put a smile on my face.
Thursday, March 3, 2011
Practice with Purpose
Good rhythm and blade control, nice acceleration. Practicing correctly sometimes helps.
Wednesday, March 2, 2011
Orientation Meeting for Huron Crew
The orientation meeting for the spring rowing season is Thursday, March 3rd in the Little Theater at Huron High School. The meeting is from 7:00pm - 8:30pm.
All practice sessions are called off for the day.
All practice sessions are called off for the day.
Monday, February 28, 2011
MISTAKE
OK, I jumped the gun thinking we started the Season next week. Anyway we are back on the old schedule of boys at 5:30. Please start bringing, running shoes, jacket and pants to protect yourself against the elements. If the weather permits we will try and get outside to get some fresh air.
Week before start of Season
With one week to go before official start of the season make sure you are working on your base fitness. Practice will be starting at 4:30 with the whole team.
Sunday, February 20, 2011
The Plan for Mid Winter Break
Let’s get back to basics on the erg. Concentration will be on steady work based on stroke rate. So if you are returning or just continuing on the plan a question that might come to mind is, “I have been forced to take time off training, how do I know how to pace the sessions now?”
It’s best not to take extended periods off training if you can help it, but life has to get in the way sometimes. A good method to get back into the plan after time off, for whatever reason, is to back off your targets by 1second in pace for each week you have had off. So if you have been away on holiday for two weeks, take 2seconds off your pacing targets for this cycle, and build back from there.
The plan for the week is based around stroke rate but remember stroke rate and split should have a correlation. Again it’s back to basics so this is just good old steady work.
The Plan for Mid Winter Break: Follow what Tom and Mike have for you or do the following.
Mo. Warm Up: None (rate is low enough to get body acclimated)
2x5k: 1k at16, 1k at18, 1k at 20, 1k at 18, 1k at 16 Rest:3’
Tu. CIRCUIT:#2 THE 27 CARDIO/CORE/STRENGTH
• 2’:RUN/JUMP JACK/orERG
• 1’:CRUNCHES
• 2’:RUN/JUMP JACK/orERG
• 1’:PUSH UPS
• 2’:RUN/JUMP JACK/orERG
• 1’:JUMPIES
• 2’:RUN/JUMP JACK/orERG
• 1’:MOUTAIN CLIMBERS
• 2’:RUN/JUMP JACK/orERG
• 1’:GET UPS TO JUMP
• 2’:RUN/JUMP JACK/orERG
• 1’:SIT UPS
• 2’:RUN/JUMP JACK/orERG
• 1’:SCULLS
• 2’:RUN/JUMP JACK/orERG
1’:RUSSIAN TWIST
We. Warm Up: 6’-10’
3x3k: 1k at 18, 1k at 20, 1k at 22 Rest: 4’
Th. Warm Up: None (rate is low enough to get body acclimated)
2x6k: 2k at 16, 2k at 18, 2k at20 Rest: 2’
Fr. Run for 45’- 60’ continuous easy.
It’s best not to take extended periods off training if you can help it, but life has to get in the way sometimes. A good method to get back into the plan after time off, for whatever reason, is to back off your targets by 1second in pace for each week you have had off. So if you have been away on holiday for two weeks, take 2seconds off your pacing targets for this cycle, and build back from there.
The plan for the week is based around stroke rate but remember stroke rate and split should have a correlation. Again it’s back to basics so this is just good old steady work.
The Plan for Mid Winter Break: Follow what Tom and Mike have for you or do the following.
Mo. Warm Up: None (rate is low enough to get body acclimated)
2x5k: 1k at16, 1k at18, 1k at 20, 1k at 18, 1k at 16 Rest:3’
Tu. CIRCUIT:#2 THE 27 CARDIO/CORE/STRENGTH
• 2’:RUN/JUMP JACK/orERG
• 1’:CRUNCHES
• 2’:RUN/JUMP JACK/orERG
• 1’:PUSH UPS
• 2’:RUN/JUMP JACK/orERG
• 1’:JUMPIES
• 2’:RUN/JUMP JACK/orERG
• 1’:MOUTAIN CLIMBERS
• 2’:RUN/JUMP JACK/orERG
• 1’:GET UPS TO JUMP
• 2’:RUN/JUMP JACK/orERG
• 1’:SIT UPS
• 2’:RUN/JUMP JACK/orERG
• 1’:SCULLS
• 2’:RUN/JUMP JACK/orERG
1’:RUSSIAN TWIST
We. Warm Up: 6’-10’
3x3k: 1k at 18, 1k at 20, 1k at 22 Rest: 4’
Th. Warm Up: None (rate is low enough to get body acclimated)
2x6k: 2k at 16, 2k at 18, 2k at20 Rest: 2’
Fr. Run for 45’- 60’ continuous easy.
Thursday, February 17, 2011
Wisdom of John Wooden
The Wisdom of Wooden: My Century On and Off the Court":
"I want to be clear about something: Winning or losing matters.... But my belief is that winning and losing are a by-product, offshoot, consequence of something more important.... My definition of success, my concept of what constitutes "greatness" in an individual or a team and how to achieve those lofty goals, is put in perspective with a simple directive:
Do not judge yourself by what you have achieved but rather by what you could and should have achieved given your potential- if you'd never ceased trying to be the best you could be."
In the end, it's not where you've placed in the field but, rather, if you worked to your potential. Of course if you worked to your potential I think you know where you placed in the field.
Yours truely,
Johnny Canal
"I want to be clear about something: Winning or losing matters.... But my belief is that winning and losing are a by-product, offshoot, consequence of something more important.... My definition of success, my concept of what constitutes "greatness" in an individual or a team and how to achieve those lofty goals, is put in perspective with a simple directive:
Do not judge yourself by what you have achieved but rather by what you could and should have achieved given your potential- if you'd never ceased trying to be the best you could be."
In the end, it's not where you've placed in the field but, rather, if you worked to your potential. Of course if you worked to your potential I think you know where you placed in the field.
Yours truely,
Johnny Canal
Monday, February 14, 2011
Training for Week Example
TRAINING: Example Week of:
Monday, 2011
Warm Up: 5'-10'
Workout Goal: Steady + AT
Time/Distance: 3k, 2.5k, 2k = 7.5K
Stroke Rate Structure: 3k+24, 2.5K+20, 2k+16
Rest: 4' between set
Tuesday, 2011
Warm Up: 5'-10'
Workout Goal: Weights/Cross Train
Time/Distance: Warm Up and Weight Circuit:40-50’
Stroke Rate Structure:
Rest:
Wednesday, 2011
Warm Up: 5'-10'
Workout Goal: O-AT interval
Time/Distance: 5x800
Stroke Rate Structure: 200+4, 200+9,200+7,200+4
Rest: 5'
Thursday, 2011
Warm Up: 5'-10'
Workout Goal: Steady State
Time/Distance: 2x5K
Stroke Rate Structure: 2K+24,1K+20,2K+24
Rest: 3'30»
Friday, 2011
Warm Up: 5'-10'
Workout Goal: CROSS TRAIN
Time/Distance:50-60’Steady State/RUN
Stroke Rate Structure:
Rest:
Monday, 2011
Warm Up: 5'-10'
Workout Goal: Steady + AT
Time/Distance: 3k, 2.5k, 2k = 7.5K
Stroke Rate Structure: 3k+24, 2.5K+20, 2k+16
Rest: 4' between set
Tuesday, 2011
Warm Up: 5'-10'
Workout Goal: Weights/Cross Train
Time/Distance: Warm Up and Weight Circuit:40-50’
Stroke Rate Structure:
Rest:
Wednesday, 2011
Warm Up: 5'-10'
Workout Goal: O-AT interval
Time/Distance: 5x800
Stroke Rate Structure: 200+4, 200+9,200+7,200+4
Rest: 5'
Thursday, 2011
Warm Up: 5'-10'
Workout Goal: Steady State
Time/Distance: 2x5K
Stroke Rate Structure: 2K+24,1K+20,2K+24
Rest: 3'30»
Friday, 2011
Warm Up: 5'-10'
Workout Goal: CROSS TRAIN
Time/Distance:50-60’Steady State/RUN
Stroke Rate Structure:
Rest:
Thursday, February 10, 2011
Monday, February 7, 2011
Sunday, February 6, 2011
What would Johnny do?
Johnny Canal needed to work off some frustration.
Today's workout was:
Jog: 30' easy.
Cycle: 30' steady firm just below tempo.
Erg: 15' 1'+7,1'+24,1'+7,1'+24........
Stretch
Boring, tedious, but putting money in the bank.
Today's workout was:
Jog: 30' easy.
Cycle: 30' steady firm just below tempo.
Erg: 15' 1'+7,1'+24,1'+7,1'+24........
Stretch
Boring, tedious, but putting money in the bank.
Thursday, February 3, 2011
Sunday, January 30, 2011
How to stop procrastinating
Reminder that we will not be conducting a training session on Monday, January 31st. On Wednesday, February 2nd "Groundhog Day" I will be conducting a clinic of sorts. So let's stop PROCRASTINATING.
You know you've been meaning to get started with getting yourself in shape.
Step 1. Write this down.
Step 2. Make a Deadline: February 2nd Groudhog Day.
Step 3. Tell everyone.
Step 4. Take a baby step and show up.
Step 5. Reward yourself with a pat on the back, unless you really want a slap in the face.
You will feel better, but more importantly I will feel much better.
You know you've been meaning to get started with getting yourself in shape.
Step 1. Write this down.
Step 2. Make a Deadline: February 2nd Groudhog Day.
Step 3. Tell everyone.
Step 4. Take a baby step and show up.
Step 5. Reward yourself with a pat on the back, unless you really want a slap in the face.
You will feel better, but more importantly I will feel much better.
Learn How to stop procrastinating. For more Motivation How-To Videos & Articles, visit WonderHowTo.
Sunday, January 23, 2011
Why the coach and athlete are important
Athletes are the reason we coach. Motivated people succeed. It is exciting to be around people who want to succeed and will pay the cost, even if it is sometimes painful.
The coach is the facilitator that helps the rower with advice and direction to make things happen. At the end of the journey the medal is for the athlete and the coach receives the satisfaction of seeing the accomplishment of the rowers they had a chance to help and influence.
Staying humble as an individual and as a Team is extremely important. You never want to lose respect for your rivals and be thankful every time you cross the line in front because it might be the last time it happens. You win today and tomorrow you can lose but you are still the same person and have the same talent.
Working to achieve the best of your ability is what is important in life. Winning or losing is often something you don't have control of because it depends on your competition. The coach has to believe in the talent of the athlete and giving the best that he has as a coach.
I believe in my system.
I am thankful for everything I have learned from others.
I continue to listen and learn from others.
I learn from the rowers I am surrounded by.
I would wish that everyone that works with me feels the same way I feel about them.
A COACHING JOURNEY
1. A commitment to continuous improvement.
2. A belief that anything is possible.
3. An understanding of where your sport has been (history of the sport), where it is now and most importantly a vision for where it is going.
4. The confidence to be yourself – to be unique.
5. The energy to work hard consistently.
6. The strength and courage to not compromise.
7. Outstanding communication abilities.
8. An understanding of who you are, what you value and what motivates you.
9. A passion for winning – a desire to be the best.
10. The capacity to persevere and persist and continue to fight hard no matter what obstacles you face.
What to expect this week
This week our training will concentrate on time pieces.
L3: Warm Up-10' 3x12' R:4' 3'1'23'1'3'1'@+24,+16,+24,+16,+24,+16
L2: Warm Up-15-20' 3x7' R:4'30" 2'1'2'1'2'@+3,off,+3,off,+3
L4: Warm Up-10' 4x10' R:2' 4'3'2'1'@+27,+24,+20,+16
Some thoughts on change:
Small changes start through motivation and repetition. You need to believe the value of change and experience it. You need to take charge and not always expect someone else to do it for you.
L3: Warm Up-10' 3x12' R:4' 3'1'23'1'3'1'@+24,+16,+24,+16,+24,+16
L2: Warm Up-15-20' 3x7' R:4'30" 2'1'2'1'2'@+3,off,+3,off,+3
L4: Warm Up-10' 4x10' R:2' 4'3'2'1'@+27,+24,+20,+16
Some thoughts on change:
Small changes start through motivation and repetition. You need to believe the value of change and experience it. You need to take charge and not always expect someone else to do it for you.
Thursday, January 20, 2011
Monday, January 17, 2011
EXCUSES
I don't have time.
I'm too tired.
I'm in a bad mood.
I don't feel like it.
I need to relax.
I'll start over next week.
I'll make up for it.
BULL....
I've heard them all. Do I need to list anymore?
I'm too tired.
I'm in a bad mood.
I don't feel like it.
I need to relax.
I'll start over next week.
I'll make up for it.
BULL....
I've heard them all. Do I need to list anymore?
Wednesday, January 12, 2011
The 300
The 300
Sit Up: 20
Push Up: 20
Squat: 20
Russian Twist: 20
Jumpies: 20
= 100 x 3 = 300
You can always sub in other exercises. You can also break this up. Example: 1 set of 100 in the morning. 1 set of 100 at noon. 1 set of 100 in the afternoon. 300 is the key.
Monday, January 10, 2011
Wednesday, January 5, 2011
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