Weekly Quote

"Speak softly and carry a big stick" Theodore Roosevelt

Saturday, November 19, 2011

College Meetings


“Rowing in College” meetings will be held after school in early December. It does not matter if you know exactly what school you want to go to or if you have absolutely no idea – It also does not matter if you are not sure if you want to row in college. These will be informal sessions to tailored to your individual situations.

If you would like an individual meeting please email me at haddoncrew@gmail.com with the following information by December 1st. Meetings will be held the following week.

Name:
Class year:
GPA/Class rank:
SAT/PSAT/ACT:
Academic strengths at HTHS:
Academic interests (what might you want to study in college): It is okay if you have no idea!
Dream job:  if you could snap your fingers and have any “job” without having to go through school, work, etc, what would you want to do? No strings attached, and there are no stupid or “unrealistic” answers. I would be a mountaineer who writes articles for National Geographic about lost mountain tribes…..either that or a high school crew coach.

If you already have some schools you know you are interested in, please list those. If not, describe what you think you might want out of a school (i.e. big or small, region or the country, Division 1, 2, 3, study abroad, etc).  Don’t stress or spend too much time on this, it is just to give us a starting point. 

Feel free to email with any questions. 

Late Fall Workout Calender


Thank you to all who came out on Wednesday and helped close the boathouse down for the winter.

Below is the suggested late winter training calendar. These workouts are not mandatory but rather a guide to keep everyone in shape until practice starts up again in January. This is your time to take a break from rowing – go for a run, bike, or play some Frisbee.  It is your responsibility to get any nagging injuries looked at during the off season. Take advantage of the athletic trainers office. Use the time to let your body and your mind process the summer and fall seasons. 

The Key:
L1 - Recovery phase: 60-70% effort. Conversational pace.  
WU - Warm up (L1 usually)
CD - Cool down (L1 usually)
L2 - Aerobic Endurance phase: 70 -80% effort that can be sustained for prolonged activity. 
Power WO #1 10x10 strokes at/16spm full pressure; Drag 140 1 minute off between (approx 15min) Power WO #2 10x10 strokes on/ 30 off full pressure full rate 130 drag

November 2011

Mon
Tue
Wed
Thu
Fri
Sat

1
2
3
4
5






7
8
9
10
11
12






14
15
16
17
18
19
Off
Off
Boathouse workday
Off
Off
Off
21
22
23
24
25
26
3x20 min L2

Cross train/erg (2 loops, or 3x20 track running)
20min  L2  Warm up/10 min CD L1
40 min L2/cross train (2x20 on the erg at 16/18/20/22 every 5 minutes)
Thanksgiving
20 min WU/1 min test/10second test/10 min CD
35 min L1 (One loop around river)
28
29
30



10 min L1 Warm up/3x15 L3/Hill running
20min L2 Warm up/10 min CD L1
Off





December 2011 

Mon
Tue
Wed
Thu
Fri
Sat



1
2
3



40 min L2/cross train (2x20 on the erg at 16/18/20/22 every 5 minutes)
20 min WU (L1)/Power WO #1,(L5) 10 min CD (L1)
35 min L1 (One loop around river)
5
6
7
8
9
10
3x15 min L2/Cross train/erg (2 loops, or 3x20 track running)
20min L2 Warm up/10 min CD L1
Off
40 Min L2/Cross Train
20min L2 Warm up/10 min CD L1
35 min L1 (One loop around river)
12
13
14
15
16
17
3x20 min L2/Cross train/erg (2 loops, or 3x20 track running)
20min L2 Warm up/10 min CD L1
Off
50 min L2/cross train
20 min WU (L1)/Power WO #1,(L5) 10 min CD (L1)
35 min L1 (One loop around river)
19
20
21
22
23
24
20min L2 Warm up/10 min CD L1
50 min L2/cross train
35 min L1 (One loop around river)
20min L2 Warm up/10 min CD L1
Off
Off
26
27
28
29
30
31
20min L2 Warm up/10 min CD L1
10 min L1 Warm up/3x15 L3/Hill running
50 min L2/cross train
20 min WU (L1)/Power WO #2,(L5) 10 min CD (L1)
Off
35 min L1 (One loop around river)








Thursday, November 10, 2011

2K Tests and Friday Practice

Good work on the Fall 2k erg test. A couple of notable performances:

Nicole broke Tori's Women's team record with an overall time of 7:35.9. The current team record on the Men's side is held by Jim with a time of 6:49...yesterday he finished a few seconds shy of breaking his own record with a time of 6:51.0. In case Jim and Nicole get sick of breaking their own records here is a new challenge: whomever breaks the team record the most number of times in one season gets a prize.

Nick broke through the elusive 7:00.0 barrier to secure himself a time of 6:58.6.
Nelson, Alec, and Sara also set personal records.

Congrats to all for establishing a strong foundation for which to jump into winter training.

Practice Schedule for Friday is as follows. Please note we are practicing in shifts to ensure that each boat can practice in the Shell that they will be racing in. Rowers who are racing twice will do two race walk through's. One with each lineup. Practice times are later due to the low temperatures for tomorrow. If you have a conflict CALL ME ASAP. 214-707-0116.

11:00-12:30
Keaton, Noah, Luke, Dan
Maddie Mandi Nicole Cass
Katie Emily Sara Salena

12:20 - 2:00
Amber, Olivia, Lauren, Kayla
Ryan Jim Nick Nelson
Sam Alex Monzo Alec
Duff Tyler Evan Brandon (Sam Brandon Duff Monzo)

The regatta schedules are posted online.
Frostbite: http://www.boathouserow.org/rega11/frostbite11index.html
Braxton: http://www.boathouserow.org/rega11/braxton11index.html

Friday, November 4, 2011

Frostbite/Braxton Week - Practice Times and Lineups

The practice times and race line ups for the rest of the season are posted below. Things are subject to change due to weather so stay posted.

Practice Schedule 11/7 - 11/13 - Note practice times are earlier due to day light savings.

Monday 11/7 - 3:30 - 5:30 All
Tuesday 11/8: 3:30-5:30 All
Wednesday 11/9: 3:10 - 5:30 All - High School - (2k Erg test)
Thursday 11/10: Off
Friday 11/11: 9:30 - 12:30 All
Saturday 11/12: Frostbite Regatta
Sunday 11/13 : Bill Braxton Memorial Regatta
Wednesday 11/16: Boathouse clean up day 3:30 - 5:30

Frostbite Regatta Lines Ups: (HS Quad races are between 11am and noon, check regatta website for details)

4x - Ryan, Jim, Nick, Nelson
4x - Sam, Monzo, Alex, Alec
4x - Katie, Emily, Sara, Salena
4x - Duff, Tyler, Evan, Brandon

Braxton Regatta Line Ups: ( races between 2-4pm, check regatta websites for details)

2x- Ryan, Nelson
2x - Jim, Nick
2x - Katie, Emily
2x - Sara, Salena

4x - Olivia, Amber, Lauren, Kayla
4x - Keaton, Luke, Noah, Dan
4x - Maddie, Cass, Nicole, Mandi
4x - Sam, Monzo, Brandon, Duff

Please dress appropriately this week, temperatures are falling and we can't afford any illness this weekend. Lastly, you can find some racing inspiration here.