MESSAGE FROM OUR MEMBER "EMILY GRETEN"

I'm always amazed how some RnR member e-mails languish in viral space while others create just he right spark to ignite the fire within us. Such is the message sent by Emily. Please find listed below her original "call to action" and the many responses received to date. Please note: I've done my best to include them all in the order they have been received as of 01/14/09.My apologies for any omissions on my part-Captn.

WINTER WORKOUT CHALLANGE

Hi Everyone-Hope you all had a great holiday and happy new year! I was talking to Thomas about winter workouts, or really the lack there of, and decided to revisit the blog and get some inspiration. I do have to say, although Jay's contributions were great I was slightly disappointed that our Viking has disappeared- did you decide to go for one last row and get stuck out in an ice floe? It seems as if Jay is the one who's earning the bragging rights for this spring.So....I thought I put a 1000km challenge out there to help beat the winter-workout-blues. Traditionally it is on an erg. However, that is a lot of meters on a very boring machine, so I propose this- 1000km (622 miles) as a club effort with a cut off date of April 1st.Here is how it would go:At the end of every week tally your mileage of the following activities and email it to me. I'll put it into a spread sheet and the person with the most miles/meters at the end of the challenge will win a super-duper, one of a kind, Rock-n-Row hat hand knit by yours truly (or my mother-in-law if it ends up getting very tricky). How's that for a prize, huh? If we make goal as a club I propose a party, or if anyone has any other ideas please share!What counts:Running, rowing (erging), walking- a mile is a mile a meter is a meterBIking- counts for half your total distance. (If you've biked 20 miles, it will count as 10)Swimming-counts as double your total distance (if you've did 1 mile, you get 2)Hope I'm not the only one in. It's definitely not as fun if you have to make your own prize. Happy winter and hope for an early spring!:-)Emily G



OKCount me in on the challenge. Maybe I'll finally get off the couch and back into some form of shape!!Thanks for setting the pace Jack Y

Shakes might help as well Jack!! ;) Dana Y

Count me in; Thx Emily... I needed this challenge!Best, Carmi

OK Emily I am in. I usually walk but this will give me incentive to vary my work out.
Nancy M

Do treadmill or elliptical miles count? Liz P

What a great idea. I am in. Jean V

I'm in as well. Do Stepmill and treadmill count? Does the last two days count? I'm ready though. Love the idea! Dana Y

I’m in. Great idea. Tell us the official start date…this week or next? Jay P

Ditto here! Happy New Year all! Scott O

So glad so many people are interested! Why don't we start on Sunday and we'll call Saturday the end of the week. Yea!!! Emily G Also-Carmi-what's a reformer? (It sounds scary. ;-)Treadmills count as running. The stairmaster counts too.

Sounds like a good idea and I am in. Thanks, Sarah S
What about Step Mill /moving stairs? How would we calculate it? Floors, time...? Sarah S

Emily,What a great idea. Thanks.Please count me in. As a major part of my therapy for my arthritis, I am resistance walking in the small pool at the Y and getting ready to soon graduate to the elliptical, with the goal of getting onto the rower by mid-March. This challenge fits right in.To echo Scott, HNY!Art C

I understand that certain members of our illustrious community do yoga in sweat house conditions and want mileage equivalents. I know one from that group was also hoping for nude gardening credits (its not me, honest, at least not in March) and also for visualizing tree climbing. What next?Laughing hard? Don't give in, Emily, just say no. Jay P

Here's a good one: Snowshoeing!Weekends in vt I have no access to an erg unless I can convince jack to install one at his house. Clearly weekend mileage will be critical as all you workout freaks will be grinding away while I'm out sking. What to do? Weekend snowshoe workouts, should count more than running 2x like swimming uphill and down. What do say? Paulie M

I say snowshoeing is in! Dana Y

I agree Nancy M

I meant to send this out a while back. Anybody wanting a different exercise program is welcome to join Art and me in taking fencing lessons at the Park and Rec building on Tuesdays 1.30 - 2.30. At present Art and I are the only students and we could use more people. After talking theory we started fencing this week - and it was a surprisingly hard work out.
Here's the link:http://www.marblehead.org/DocumentView.aspx?DID=1232
The program actually restarted in January so there have been only 2 sessions so far and new people can easily catch up. Note that there are no lessons Jan 19 (election) or Feb 16 (school vacation). The instructor also has en evening class at the Salem Y.
I will add my modest mileage on my treadmill to the challenge and will be encouraged to get on it more regularly - thanks Emily!Regards Andrew O

Snowshoeing definitely counts. So does cross country skiing. Naked gardening is out, but naked shoveling will be taken into consideration. Not sure how to count the stair climber. Why don't we say 2000 steps is equal to one mile? I have no idea if this is fair, so let me know. No cheating, though. ;-) Emily G

Atlantic Rowing Race

For those that don't find the Blackburn crazy enough, consider a 2,550 nm race from the Canary Islands to Antigua: http://www.atlanticrowingrace09.com/ (includes live GPS tracking of the entrants: six singles, 21 doubles, three quads, and an 11).

Among the participants is 59 year old Leo Rosette from Marshfield, MA. More on Leo at http://www.boston.com/news/local/breaking_news/2010/01/for_retired_mar.html

GRETTINGS FROM SCOTT SMITH

Jack & Crew:

We're back from Venice for the December holidays and some skiing. Thx for the merry holiday greetings, and my best holiday wishes to all of you. I'm getting hooked up w/the Sarasota rowing club, getting the required training, and will be cleared to row on my own soon after we return. So during next winter -- 2011, if any of you want to come to Sarasota for some winter vacation & rowing, I may be able to accomodate you -- I'll have to see if the Sarasota club will let non-members row the club boats along w/one their club members. If so, you'll enjoy the summer weather conditions, and the flat water on the intercoastal, delightful -- no need to hassle w/the wave action like we MRC rowers must do every summer.

Scott

Reply From Dana Young (Health Coach)

Dear All:

I'm sad to report that it was not much of a rowing summer for me. With school (most every other weekend), being a single mom, the weather and for whatever other reasons it just was not something I got out there to do. That being said, I absolutely love it and missed it and hope to get back out there next year. The few times I did it felt amazing and surprisingly could keep up with some of the regulars. I contribute this to the fact that staying in shape and trying to eat right makes all the difference.

Jay you sound like you have quite alot of training and help in all these matters and that is awesome. Charlie, there is so much you could do that can be simple. Scott, I wish I could be in Florida for the winter rowing. Does this mean you are going to kick my butt in the Great Race next year? :)!

I am a certified health counselor and for the most part talk with people about what they eat, why they eat what they are eating and of course help them to get stronger, healthier, etc...I do workout most days and always have so I do work with them on that aspect as well. I love working with my clients and seeing the results and positive changes they are making.
Lets start at the beginning however and for those of you who aren't finding yourselves doing anything on the workout front then simply trying to get in atleast 20 minutes a day of cardio (OK lets aim for 5 days a week) would be great. I don't care what it is but don't let yourself go this winter. Start thinking about it now and get in the best rowing shape you can. Cross training in so important. Don't just pick one machine that makes you happy. You will get bored. Running/walking on a treadmill, Elliptical machine, rowers, jumproping are all great options. Mix up steady workouts with interval. Even try one called tabata (http://ezinearticles.com/?Tabata-Anything---Four-Minutes-of-Pain-to-Gain&id=348486). Great option for the rower in your gym or the method can be used with other equipment as well. Its a great four minute workout to incorporate into your other workouts as well. Find a studio that has TRX classes. Such fun and a great workout. Pick up kettle bells if your gym has them. Better yet guys I'm going to be teaching a new class to this area called intenSati. A cardio class with the mindfulness of yoga. Such a blast to teach and take and I would love to even have a special Rock n Row night if you guys are up for it. Its all about your intentions. Check it out at http://www.intensati.com/. Don't forget about weights. So important!! Atleast twice a week. Find a trainer, a friend, hey even a health counselor that can help you with some new ideas. Studies have shown that people who create life changes together experience more success than those who attempt to change alone.

As for the nutrition piece that too is so important. Go organic as much as possible. Overcrowd your plates with leafy greens. Introduce yourself to the many whole grains out there. Don't forget I'm here if you want some tips. Spend an hour with me touring whole foods and coming up with some new ideas over the winter. Stay away from processed foods, sugars, etc... Drink plenty of water. I'm sure you've heard by now but try the Shake and Cleanse system that I have been working with for over a year now. I have had huge success with so many clients, feeling more energy, losing weight, less stressed. I even got our "Captain" to try some of the products and I believe he felt good on them. Now if I could just get him to stay on the program with me. For more information on them go to http://www.danaappelyoung.isagenix.com/. I would be happy to talk further with you about them as well. I'll tell you, amazing!!!

This is a crazy time of year. Don't wait til New Years to figure it all out and make that resolution. Start now taking care of yourself, exercising, maybe losing some weight and feeling great. Keep sharing your emails and tips with each other. I think its great and very motivating.

Its a NEW DAY everyone. Amaze Yourself.Dana
http://www.amazingnewday.com/
dana@amazingnewday.com
781.389.0538

Reply From Maryellen

Hi Jay,
Great to hear from you and learn about your off-season program. I admire your discipline!
As for me, I seem to be challenged by the transition from on-the-water to in the gym. It's a process for me! Actually, I'm still on-the-water -- confident and comfortable in my Echo. I took a LOVELY 4 mile row this morning out of Little Harbor, crossing the mouth of Mhead Harbor and hugged the coastline along the neck and back around Brown's Island to the beach. The weekend before Thanksgiving, I rowed with a friend in Hingham Harbor and enjoyed the Northeast Youth Open Water Championships off Hull! Watching the teamwork and joy of the kids was fantastic!
With indoor storage, hose and my beach launch, I'm all set to take advantage of rowing on calm days like today! I enter the boat dry (wearing knee-high neoprene boots) and layer-up. There are a number of Maine and south shore folks who are rowing year round. My last day out in 08 was Dec. 26th, this year it all depends on the weather. There are 2 IROW events coming up I'm hoping to participate in: the Jingle Row on the Charles (Dec. 12) and the Snow Row off Hull on March 6. Folks can join the IROW blog for updates on monthly group rows typically off the southern coast of Maine. For more info: check out: http://www.irow.org/
I have also gotten myself back to the Y. My intention is to return to 3-4 days of elliptical, my weight training circuit plus 3 yoga classes a week. Yoga has improved my comfort level rowing longer distances and agility considerably! May your discipline rub off on me!
Happy Holidays everyone!
Maryellen

Reply From Scott Smith

Jay:

Thx for the world quad champs video and your observations on the importance of aerobic and free weight work-outs. As to the workouts, I agree entirely. We're in Venice FL for the winter and I try to get to the local 'Y' 3 times a week for a weight workout, using a 'supersetting' routine which means that I choose 2 or 3 exercises, and run through them w/no break in between. I usually do 3 or 4 sets of each exercise, before going on the the next 2 or 3 types of lifts using the same style of routine. That way I do not exercise the same muscle group w/o some rest in between. It's extremely efficient. I do one routine the 1st day and a 2nd routine using exercises for different muscle groups the next day. I do abs in every workout. Now that I'm rowing, I do more back, lats, shoulders, and quads exercises than I used to do. For aerobics, I'm biking 35-40 miles 2-3 times a week, and walking 3 to 4 miles nearly every day. Retirement permits all of these aerobic activities that I used to be able to do only on the weekends when I was working.

Fortunately, I've found a rowing club in nearby Sarasota, much like Rock 'n Row. I've been working w/a retired Navy destroyer captain who was on a crew team in college. I've had 2 one on one training sessions w/him, and have learned a tremendous amount. I'll attend a small group class on Sat/morning for more instruction. I haven't met many of the club members yet, but ultimately, I will. We row on the intercoastal waterways between south Sarasota and Venice -- the water is always flat even w/the wind blowing 20+ -- much more like rowing on the Charles, and it's delightful. Unlike RnR, I can row by myself w/o another club member along, which is a great convenience because the boat storage and ramp into the water are only about 20 minutes from our house. The intercoastal water depth is relatively shallow, so if you tip the boat over, and can't reenter it, it's never very far to swim the boat to a water depth where you can stand and walk to shore. After the training and rowing experience here, I should have a much higher skill level for next summer's rows around the north shore.

My training experience in Sarasota leads me to make a suggestion for RnR to consider --have a serious and formal training program, taught by RnR experts, required for ALL new members, unless they were 4-year varsity crew members in college. I thought the RnR training I had received during my rookie season had taught me the basics, but I've learned in Sarasota that I'd barely scratched the surface of proper sculling technique. Perhaps the first session could be inside w/some training videos & the Polish quad video. I learned something from watching that video after my training down here that I would have never understood before receiving that training. Then the rest of the training would be on the water, much of it one-on-one. Food for thought.

Scott

Winter Rowing Thoughts From Jay Paris

Hi all, In this muddy time of year, if southwest winds are gentle and warm, I think about finding a boat to take to a quiet river or lake to recapture the rowing spirit of last summer. On the other hand, when winds are screaming and cold rain is about, rowing couldn’t seem farther away. A news flash is that Paul Mazonson and son Jake drove to Phili and back a few weeks ago to pick up the soon-to-be Rock N Row boat trailer, which will give us additional access to rowing water and extend our season! Thanks Pauli! In talking to a few Rock N Rowers, it seemed like a good idea to start an email rally about winter training – ideas or actual strategies that club members use to stay lean and strong. To kick it off, I’ll share my own. My approach reflects my interest in doing some racing next year, as well as my age, at which point strength is easier to maintain than aerobic capacity (that’s why highly competitive weight lifters stay in the game into their Forties while swimmers and runners do not). So the key, I’ve discovered, to building aerobic capacity is consistency –five to six days a week of moderate exercise with only one hard day and one somewhat hard day in the mix. Steady state –getting into a heart rate zone of 70% of my max – light sweating but I can still talk – is my baseline. I also like to cross train. So I use a rowing machine two times a week but then add Pilates, weightlifting, the Stairmaster and jogging on other days to keep it as varied as possible (indoor exercise can get boring fast). On my hard day, I keep my heart rate at about 85% of my max (at age almost 61, my max is 170), usually alternating hard and easy pieces of two to four minutes in duration for 45 minutes to an hour. Exercising 6 times a week is hard to do but I find doing even a little every day is better f than, say, only two big, killer workouts on the weekend. Even a brisk half hour walk is good for the soul and seems to keep all parts lubricated. Stretching is also important but I am remiss more often than I should be. The question is, what are you doing and what tips can you share? On the inspirational rowing front, I came across this video clip of the Polish, three-time world quad champs, at a practice. Notice the soft catch and fast hands. The boat hardly lurches—the smoothest quad I’ve ever seen. And they are rowing hard, at about a 30, even though they make it look like a 24.
It’s how I want to row when I grow up. http://www.youtube.com/watch?v=UWtoUczoyaA&NR=1