Tenderknee 2009 Trail Race

I raced in the Tenderknee 12km trail race last weekend, as part of my cross training.

I managed to come in 18th overall, and 3rd in my age group. I am very pleased with my placing, and not bad for a kayaker.

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.

March Racing Calendar

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.

New Think Kayaks Uno Surf Ski

Daryl Remmler of Thinks Kayaks gave me permission so post this picture of the prototype Uno surf ski.

Thanks Daryl.

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.