K4C? : Doesn't quite have that ring to it, but they're fun to watch!
Greetings all,
Things are going down in the nation's capital as trials quickly approach. Tomorrow night will be the Mike Scott Roast which I look forward to, and anticipate will be a great success, at last count I heard 340 already registered guests... superb! Ottawa has been good to me so far. I enjoyed a great meal last night with my uncle Jamie and aunt Rita and cousin Jacob, and have been loving life on the river at the R.O.C.K.
Gabriel and I were out early on the canal today as he has to attend a surveying class for the next few days to finalize his semester. The 7 am practice was a thing of a beauty today though, we got down to the club and were greeted by beautiful crisp clean air, and a flat calm stretch of water. We went in C-2 and did some 85% strong pacing through ten three minute pieces. The boat was moving very nicely for us and we were feeling well connected. I am still really trying to incorporate my legs into each stroke on a consistent basis, and am beginning to find them moving a little easier, and have seen my stroke lengthening as a result. After 5 pieces up and 5 back I grabbed a quick shower, and then joined Robert Kuteyko in the motorboat to watch the men's kayak practice.
Let me tell you it was great to see. I did my very best "Daddy-o" impression doing a little filming, and began to really get into it. The practice they were doing was 8 times one minute at your maximum effort. The intensity in their workout was high right out of the gates, and from that first piece on, it was very entertaining to watch how some of our best men's kayakers handled the workload. The practice was very exciting and from the beginning Angus Mortimer and Andrew Willows seemed to lead the charge, but in the later pieces Rhys Hill and Corey Hamilton began to push their noses forward. It was especially interesting to watch how the strengths of each of the paddlers through their strokes came into play. The practice was capped off with a dead start final minute piece and it did not disappoint. Sometimes you forget as a paddler just how awesome the level of strength and fitness is throughout the team, until you watch a practice and are not taking part yourself. It is also interesting to watch the process of peaking unfold, and to witness the raw speed throughout a group that would've been
virtually invisible in the same group not even 6 weeks earlier.
An early piece during the workout.
Middle of the workout piece.
The final piece of the workout.
Anyway that's all for now, hope you enjoyed the video of some of our best!
Cheers and keep it real,
Andrew
Tuesday, April 28, 2009
In The Nations Capital
Greetings all,
After a solid week in Dartmouth, I have once again picked up and am now in Ottawa for the week to train. Yesterday I was greeted by a blast of heat and wind, and a tough workout. This morning was more reminiscent of Dartmouth, with mild temperatures and moderate rain, and most importantly calm waters. Gabriel and I got back into C-2 after a few weeks hiatus. It felt really great to get back at it, and put some time in the boat.
With team sports in general, and especially for me in C-2, it is all about feel and and chemistry, syncing motions and efforts to produce the best possible result. Our morning practice consisted of six one thousand metre pieces, and we used it as a way to gain back the feeling of moving the boat efficiently. As we felt more comfortable we gradually increased the tempo and stroke rate, attempting to maintain as powerful a connection as possible. I am still feeling slightly hampered by a cold last week, but am working through it. Looking forward to a strong week of training. My shoulder is still a slight nag, but it is under control, and I really can't complain.
One other thing, I know that Rideau is preparing a "roast" in honour of the infamous Mike Scott on Thursday. I have had the pleasure of paddling at Rideau Canoe Club for races and training several times since my first Canada Day Regatta in the bantam days, and have never not seen Mike down helping with something or other, and being busy organizing the general operation of the club. Truly a wonderful example of the word volunteer, and it is nice to see him being honoured.
Lastly, life is comfortable and relaxed on the river at "r.o.c.k." headquarters. I have made my mind up to be lazy today, and read and enjoy a bad movie. Also, really looking forward to catching up with family here in Ottawa, and a famous "Linden" meal, which usually follows the rule of three servings too much per person... gotta love it!
Cheers, and keep it real,
Andrew
Wednesday, April 22, 2009
Happy Earth Day
Greetings all,
Surprisingly Wednesday has brought rain to beautiful Dartmouth, but luckily for me today is all about recovery... somewhat. Yesterday I had another good paddle in the morning, cutting through heavy fog and sticking close to shore. I think I am beginning to make some headway with the ongoing goal of improved flexibility. Lengthening my stroke especially through the legs is beginning to happen, though by no means is it yet where it can be. In the afternoon I took it a little bit easier, and worked through some core exercises and physio weights to keep my shoulder in check.
This morning I went over with my brother Ben's girlfriend Becca, and led the St. Mary's University women's rugby team through the infamous "rocky weights" workout. For those of you not familiar with rocky weights, it involves a weight, a combination of jumping and running exercises, push-ups, squa
ts etc. In short, it was a good sweat.
Alright, in the random thoughts column today, I found myself a few days ago reading a book called the "bro code" or something along those lines, and I believe a variation can be applied to canoeing. It was basically a mandate on how to behave as a good friend to your buddies, a list of the to do's and don'ts. Thus, without further adieu I give you the Canoe Code (do not be offended, it is merely a ramble)... but for the record Mr. T agrees with me wholeheartedly (he just doesn't know it yet)...
1)... does not wear an
ipod on the water
2) ... does not put down or besmirch the women's canoe discipline
3) ... always "keeps it real"
4) ... excels at the game of ten trick
5) ... recognizes the beauty in asymmetry
6)... packs at least one mean glute
7)... joins in the pre and post workout circle
8)... takes on the elements without a "sprayskirt" or "splashguard"
9)... is inherently tough
10)... wants to win, but always shakes hands regardless of result
11)... is the key to a successful war canoe
12)... knows how to chow down
Anyway, hope you enjoyed the makeshift list...
Happy Earth Day, and keep it real.
Andrew
Monday, April 20, 2009
Monday Monday...
Greetings all,
Back at it on a chilly Monday morning, started things off by scraping the windows off this morning on the way down to Banook. Really thought I had left that behind when I headed down to Florida, but the sun soon came up, so really not such a big deal. Abiding by the rules of the cold lake I strapped on the life jacket and headed out to warm-up the week. Usually on an early morning at the beginning of a training week, I really want to work through any tightness and stiffness, and feel loose and somewhat technically sound by the time I get off the water. To each their own to cap off the week, some like to blast off and use a great Monday to gain momentum for other training sessions. For me personally, I was glad to get off the water after a solid session with some good boat speed and some overall positive vibes.
Anyway, I'm planning on using this week to re-group and re-adjust technically, stay sharp and prepare for some hard work ahead in C-2 with Gabriel. This is a great time of year for sports too, with the beginning of both the NBA and NHL playoffs you can't go wrong, and for those big sports fans out there- the NFL draft on the upcoming Saturday is no letdown. Lastly, I need to send out some big-time love to my young cousin Jacob Martin who got his first set of stitches and a mean looking black eye, courtesy of a tumble onto his Thomas the Train toy. As a former rambunctious one myself, I visited the old "emerg" 8 times for stitches prior the age of 12. Really not something to brag about I guess... all for now.
All the best, and keep it real,
Andrew
Saturday, April 18, 2009
I Bleed Red and White
Hello and Greetings,
I'm giving a decent go at this quasi-daily blogging thing. So I've been back on the water a couple fo times now on Lake Banook, and it feels good to paddle at home. Around the lake you can see some of the world championships' preparations taking place. The path around the Birch Cove side of the lake is being worked on, as well as new docks. While the first few paddles were a little cold on the feet and hands, not to mention the chest feeling a little tight, I've felt pretty good on the water. Yesterday I did around 10 km of solid steady paddling, attempting to build back the feeling after a groggy post-drive Thursday. This morning was much of the same, however, I jumped in for a couple sets of 20", 40", 60" second pieces, a variation of the 100m, 200m, 300m practice, just a little bit shorter. There was a moderately gusty crosswind, but I felt very strong. Lately, I have been concentrating on moving my body more forward, initiating the motion with my legs, while trying to press up strongly at the front of the stroke. Although what I am doing on the water probably deviates a great deal from those aims, it does feel as though I am making some progress.
After practice a solid feast of omelette and sausages was had, and a post-brunch game of scrabble. If there is one thing that the canoe/kayak team is well-represented in outside of the obvious, it is the game of scrabble. A special mention to Angus Mortimer and the "baron" van Koeverden for their exceptional talent as wordsmiths. I laid down a friendly challenge against my older brother, the doctor to be, Dave. He quickly fell victim to one of my most devastating tactics, the post "good score" dance moves, a necessary distraction after most scores that exceed 30 or so points. Perhaps, a bit childish, but I'm young at heart right?
Anyway, life has been great at home, and I'm looking forward to making the weather adjustment further this coming week, and laying down some solid practices. Tonight I'll be volunteering at Banook for the Paula Jones K-2 Fundraiser, so if you are in the wonderful Dartmouth neighbourhood and without adventurous plans, pop by the BCC.
All for now.
Cheers, and keep it real.
Andrew
Thursday, April 16, 2009
All Roads Lead to Dartmouth
Greetings all,
First I would like to apologize for the delay in "blogging" (doesn't that word make you cringe a little), but after a record-paced sub 30 hour drive between Florida and NS, we arrived safe and sound in beautiful Dartmouth. The temperature is a balmy 8 today, and as per usual only light winds are evident on the lake. I am in that weird sleep deprived state currently, and look forward to a good night's sleep in my own bed, the first night in quite some time.
Tomorrow I plan to stretch the body out with some yoga in the morning, (continuing on my trend of an attempt to become somewhat flexible), and then paddle in the afternoon. Ok, sorry but my brain is beginning to freeze and demand sleep. More to come soon.
Cheers, and keep it real.
Andrew
Tuesday, April 14, 2009
Tornado Warning in Effect
Greetings all,
Well it is my last day at the Pines resort in Florida, and I wanted to update one more time before embarking on the 32 hours of life in a car. Anyway, what else is new in my life, after 6 weeks without shaving I succumbed to the itchiness and sliced off the (sparse at best) growth that was consuming my cheeks and chin. Training was very hard this morning, as our practice challenged our thresholds. It was a combination of broken 4 minute and 2 minute pieces, involving short rest and very high intensity. This type of work is designed to simulate the experience of racing, building up lactic acid, and allowing you an opportunity to push through the overall strain it has on your body. Coincidentally I was unable to keep my breakfast down during the workout, but other than that, was quite happy with the body of work.
Lately I've been obeying that whole "listen to your body" rule, and have been amped up on the stretching effort. It is surely not pretty from the fly on the wall perspective, but I'm getting there. There are perpetual areas of the body that need specific attention with respect to sprint canoeing. Certainly your ability to use your legs in each stroke is of incredible importance. When I was growing up I didn't focus very much at all on incorporating the legs in my stroke, and have only over the past few years realized their immense importance. Lengthening the stroke, maintaining strong connection through the water, and driving the boat between strokes are all key parts that can be driven by leg movement. Thus, keeping your legs and hamstrings especially loose is important so these motions remain fluid, and your body is able to comfortably stretch into optimal paddling stances.
I'm really getting excited to be coming home to Nova Scotia even if just for a short period of time. I will have the honour of speaking at the Canada Games team Nova Scotia rally on Saturday the 25th, and I am quite pumped to be able to see all of the athlete hopefuls. Anyway, that's about it with me, been listening to a fair bit of Ray LaMontagne and the Black Keys lately... and that's all I've got.
Cheers and keep it real.
Andrew
Monday, April 13, 2009
Rapid Fire
Greetings to all,
Yesterday was a wonderful day of relaxing, enjoying the Easter slow-paced life at the Pines Resort, and being treated to a great meal by Connie Lee Oldershaw. We started out Monday morning feeling fresh and rested, and our first session on the water was one that focused solely on technical work and loosening up. I felt pretty good, and feel as though I am making strides towards some technical adjustments. Paddling is a great sport in that you can always improve. Some additional stretching this week will be mixed into the routine for me, hopefully it'll pay off during the 30 plus hour drive against the seasons. I call it that, because on the way down it is amazing as you can literally watch the temperature increase and grass get greener... however, on the way back it appears as though colder temperatures will eventually be complimented by snow. Hey, what can you do. I know one thing, Banook Lake is open, and I am looking forward to putting in the strokes in the City of Lakes finest before I head to Ontario.
Over the next few weeks the challenge will be to apply some of the positive changes and improvements in each stroke at higher speeds. Training is now beginning to include 100% efforts at race distance, and I'm excited to begin working harder. Gabriel and I are fortunate to be automatically qualified in each C-2 distance for the Senior European Tour, so we will be able to focus on bringing the C-2 boat speed to where it should be, delaying the racing season a little bit longer.
Anyway, that's probably good for now, got to keep these short if a quasi daily routine is going to be adopted.
Keep it real....
Yours in Easter Day Over-Eating Hangovers,
Andrew
Sunday, April 12, 2009
Happy Easter
Hello all,
Well things are rapidly coming to a close. Brother Ben and I will be embarking on the long drive home to Nova Scotia, but we've got a few days left of sun yet. This past week was another very solid week of training for me. I was able to see some pretty significant improvements in my fitness since the beginning of the camp. We did a 6 km time control for the second time this camp, and my time improved by a significant margin. Also, I've begun to establish a more consistent rhythm in my technique and that has helped delay fatigue during workouts.
In other news the latest facebook fad took off at the Pines last week, and I would like to pay tribute to it.. with a grouping of my own "top 5's"...
Top 5 San Diego Chargers:
1) Antonio Gates
2) Philip Rivers
3) Ladainian Tomlinson
4) Quentin Jammer
5) Jamal Williams
Top 5 Nationals Races to Watch:
1) The Black (Jr. Men's C-4 1000m)
2) Senior Men's War Canoe
3) Midget Men's C-1 6000m
4) Open Men's K-1 200m
5) Midget Ladies War Canoe
Top 5 Bad Action Movie Stars:
1) Jason Statham
2) Jean Claude Van Damme
3) Steven Seagal
4) Jet Li
5) Wesley Snipes
Top 5 Places to Race:
1) Lake Banook, Dartmouth, NS
2) Szeged, Hungary
3) Zagreb, Croatia
4) Montreal, Quebec
5) Whistler, BC
Top 5 Douches:
1) Chad Kruger
2) Paul Walker
3) Rosie O'Donnell
4) Bill O'Reilly aka "the spin stops here"
5) Stephen A. Smith of espn
Top 5 War Canoe Coxs:
1) Rob Baert
2) Dean Oldershaw
3) Trevor Marshall
4) Dave Russell
5) Mark Oldershaw
Top 5 Richard Dalton faux pas:
1) "I'll take a..." the art of requesting a score you didn't shoot on a hole at golf
(note: this is in fact a thing of the past, but is too good to leave out)
2) The unlawful expectation that taking someone else's regular Coke for a C2 or some other awful variety of Coke
3) Sweets intake
4) The Distance of the Richard Dalton Classic
5) The Usage of Ankle and Wrist Weights While Paddling
Top 5 Pines Training Camp Experiences:
1) Yak 4 A Stack
2) Across the Pond Golf Challenge
3) Saturday Ten Trick
4) Friday Afternoon C-4
5) Connie Lee Oldershaw Meals
Top 5 2009 "Big Energy" Pines Personalities:
1) Ryan "Scrizzle" Cochrane
2) Ian Mortimer
3) Bernard Irvin
4) Connor Taras
5) Mini Fournel
Top 5 Ten Trick Players:
T1) Andrew Russell
T1) Mark Oldershaw
T1) Gabriel Beauchesne- Sevigny
T1) Ian Mortimer
5) Ryan Cochrane
Top 5 Paddling Excitements on the Horizon:
1) World Championships in Dartmouth
2) New Events on the Race Card
3) Advancement of Women's Canoe
4) 3rd Annual Mazda Knockout
5) Molokai' Hoe 2009
Ok I think that's enough of the top 5's for now. Hope you enjoyed my extremely bias and possibly marginally entertaining lists. More to come soon.
All the best, and keep it real,
Andrew
Tuesday, April 7, 2009
Camp Nearing a Close
Hello and greetings,
Our national team training camp is within its final two weeks for the majority and the necessity toHello and greetings,
Our national team training camp is within its final two weeks for the majority and the necessity to begin feeling fast is upon us. This past week and a half has been an up and down challenging week for me. Intensities are rising in our training camp, so during practices there becomes less room to comfortably pace and work through things. Personally, during these stretches I believe the mental aspect of training becomes so much more important. You can line up during a workout, and when it comes time to go, if you are not adequately committed to doing the work it is very difficult to just "get into" a tough workout. The mental game and stresses of handling a challenging training workload cannot be overstated. With that said, it is important to manage the distractions, and do the proper things to continue to improve. For me, this has meant being very cautious of a sore shoulder (icing, massage and stretching have been important).
On the water I've managed to feel very solid. At higher paces I've been able to begin to find technique and maintain through heavy fatigue. Also, this past week Gabriel and I in C-2 saw improvements in our consistency and higher speed pacing. The stroke rate we have been working at rose from lower 40's /minute to high 40's low 50's/ minute.
Let me tell you it was great to see. I did my very best "Daddy-o" impression doing a little filming, and began to really get into it. The practice they were doing was 8 times one minute at your maximum effort. The intensity in their workout was high right out of the gates, and from that first piece on, it was very entertaining to watch how some of our best men's kayakers handled the workload. The practice was very exciting and from the beginning Angus Mortimer and Andrew Willows seemed to lead the charge, but in the later pieces Rhys Hill and Corey Hamilton began to push their noses forward. It was especially interesting to watch how the strengths of each of the paddlers through their strokes came into play. The practice was capped off with a dead start final minute piece and it did not disappoint. Sometimes you forget as a paddler just how awesome the level of strength and fitness is throughout the team, until you watch a practice and are not taking part yourself. It is also interesting to watch the process of peaking unfold, and to witness the raw speed throughout a group that would've been 