Update: Dogs Days of Summer almost over

Today was the last day to get all of my meters in for Week 3:30k of the Dog Days of Summer  Challenge 2017. Tomorrow begins Week 4:40k and the thought of muffing up on completing this week’s challenge was weighing on my mind over the weekend for on Saturday, after I finished my last 2,000 meters, I thought I had shorted myself by 1,000 meters. Therefore, the plan was to take advantage of such a short row and to finish off the week by way of 30 seconds rowing followed by 30 seconds of rest for 10 rounds.

Being alone and without music was the nicest part of my row. It was great to feel my heartbeat, to feel my pulse elevate and to hear me regulate and control my breathing for each stroke. I could huff and puff and grunt all I wanted through each round. And I was spectacular at challenging myself, round after round, staying focused. (Well, at least it felt that way in my own mind.)IMG_8680

 

Setting the lever to 8, then launching off of each round with a quarter, a half, a three-quarter pull followed by ten regular pulls seemed a brilliant strategy. The goal was to maintain a reasonable number of strokes per minute (SPM) to maintain at minimum 100 meters in thirty seconds per round and then row all out on the last round.

It was great having a series of short rows. It has been a long time since having to merely row 1k in a day. It was really wonderful to row in silence and alone as previously mentioned. But the best part was realizing that I had already met my 30k for the week when I stopped to think things through. I forgot all I had to do was look at the Dog Days 2017 board to see they had tracked and categorized each week’s row for me. (Gibbs-slap my own head with my Crew Stop rowing glove on.)FullSizeRender

 

Turns out I did not need to row that last 1,000 meters.  I rowed them simply because I wanted to and now I am securely over what is needed to complete this week’s requirement. 

Now on to formulate tomorrow’s 40k strategy!

#TeamEmJoKim #TeamGunsOutCrossFit

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Dog Days: Rolling my eyes

As I sit here roughing in the title of what I am going to write about, I am rolling my eyes. Hence the new and improved title. Honestly, I have no clue how I managed to row 10k today but Dog Days:Week 2 is completed. Hallelujah!

Today’s row was absolutely miserable. My mind was not in the game. It was running frenzied, like watching the mayhem between one of those blue tailed skinks and my black lab as she chases the thing around the porch and up the tree. 

The original plan was to row 20k in four sessions. Having rowed a 5k Tuesday and Wednesday the goal was to row 5k today and again tomorrow but I have several pressing priorities tomorrow so opted to just finish the last 10k today.

The new and improved (rolling my eyes) plan was to row down a ladder: 4k with a 3 minute rest, 3k – 2 minute rest, 2k – 1 minute rest and then finish strong with 1k. 

For some bizarre reason I dropped the damper to level 4.5 (rolling my eyes) instead of 5 – 5.5 and that is when the row went sideways. Between the heat and the damper setting I wanted to quit halfway through the 4k. My times were horrific and I could have cared less, sort of. I could have changed the damper setting but opted to suffer instead (rolling my eyes).

My SPM’s were the worst ever, as in like my first days ever rowing, and then I whined my way through the rest period, the 3k and rest period, the 2k and rest period. By the time I got to that last 1k it was all I could do to just get it done while thoughts regarding the 30k caused me to lament ever rowing Dog Days 2017.  

Still it is d-o-n-e. Tomorrow I can wake up with a new and improved attitude if I do not have lingering nightmares about today. 

Putting my miserable, whining self to bed now (rolling my eyes).

Oh, wait! I can end today with one happy thought. Thanks to whoever used my CrossRope Code to order a jump rope! I get a free t-shirt.

(Was that you, Michel? – not rolling my eyes!) 

That $10 OFF code expires September 4, 2017 so take advantage today!

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Pratville Swolemate 2017 Games

It was a fantastic day today. The Honey-do and I had a lot of running around today and it was a hot one! I need to get this posted before midnight so just a quick little notation. Shoot… it’s after midnight, darn it! 

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We were able to make it up to Prattville to see Four Teams from Guns Out CrossFit compete in the Swolemate 2017. It was brutal for the teams in this sultry, Alabama heat! It was 94F with a RealFeel of 113F at 56% humidity and that was at 4-5 p.m. in Montgomery so imagine it was pretty close to that 30 mintues up the road, in the Stadium, in the full sun.

Anyway, we got up to the games about 7 and it was still in the mid-90s. Brutal. But there they all were powering through the next two events. 

I was sorry we had to leave before the last two events but my mates were looking pretty awesome. 

174/365 … on day 175 darn it! Missed it by that much…  8 mins.

 

Rowed my 1st Half-Marathon

The goal was to get out the door to start rowing by 8:30 a.m. To make a long story short I finally got to the rower about 9:45 a.m. with my iPhone jack for my portable CD player, my headphones, my Vitamixed Watermelon water bottle, 3 bottles of water and a babyfood pouch containing a lots of potassium veggie-fruit blend for during the row, a Zone bar and a single serving pack of NutriBiotic protein powder as needed for post row, all while managing to forget the socks for my shoes. 

IMG_7957IMG_7959My new shoes. My Tovos. The shoes I have never before worn, ever, and I forget socks on top of forgetting to keep my old shoes just a few days longer so I could row in my old, comfortable, non-blistering shoes. 

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My hands held up really well, thanks to my fanstastic Crew Stop Rowing Gloves. I love them! I have a total of four, minor blisters and I think that due to the fact I was concentrating on telling myself to push past my feet therefore not paying attention to my grip. IMG_7963

Oh my goodness, one thing I learned is to have my own personal rowing fan for those hot, sultry southern days. It is a Lasko 3-speed and was absolutely perfect for today’s row. IMG_7965

It took me 2 hours 24 minutes 19.3 seconds to finish the row. I was hoping to stay on a three minute pace but am happy with a 3:25.2 for my first half-marathon. I finished strong. 

Not too shabby for a little old gray haired lady, who jumped 500 single unders with a 1/4lb rope the day before for the newest CrossRope ChallengeOh yes I did and I do it all at Guns Out CrossFit.

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Rowing information for my teammates

When I first started at 26.2 CrossFit my coaches had me row more than run. Yeah. I was that bad at running. And when I first started rowing, I was that bad at rowing but I took to it right away, never giving up and here I am today, a rowing fool at Guns Out CrossFit.IMG_7931.JPG

Over the last few weeks some of my teammates have asked me about my rowing. Here is some basic information that I return to again and again to help me improve my rowing. 

  • Concept 2 is the first go to for beginning at the beginning. I go there a lot to read and reread. Be sure to check out all of the links under the TRAINING section. 
  • Angela Hart is my favorite go to on YouTube. I watch her videos over and over again. She explains things in a really great way that work for my brain. Her explanation about the DAMPER SETTINGS being similar to the gears on a bike was really helpful and I still experiment with settings depending upon what I want to accomplish in a Rowing WoD. 

Please be encouraged to truly take your time with the Concept 2 site first. Sign up for the LogBook at the top of the page. You can keep track of your training there, online.

Too often, I forget to use the log book unless it is for an Online Challenges or any row where I can get a ranking, like today. That said, please note #ImNotLast

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Good Luck and Great Rowing!

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Psyched for that half-marathon row

‘Tis almost here! Just three more days until that half-marathon and I am trying to get out all of the excitement for the event before Wednesday. It would be a shame to let the adrenalin rush overtake me. I do not want to explode and burn out before I take that first pull on the rower. 

Planning ahead I have been focused on eating well and drinking a lot of water. Then there is how to hydrate and what light sustenance I can take in to keep up my strength for the duration of the event but I think I have that figured out.

My rowing-hydration-fueling plan for the day of will be solidified tomorrow after my final training row at Guns Out CrossFit

Yayeee! The day is soon here. Now all I have to do is put my music track together.

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