iRec, iHappy

Aloha Everyone,

Hope your Sunday is going well. I'd like to share a few comments about yesterdays first I-Rec Paddling event.

First of all, we incorporated a new name for our Saturday morning event - thanks to Maria Z., we're calling it I-Rec Paddling! Short for Intermediate-Rec Paddling (ever heard of iPod, iGoogle or iRate?) Thanks Maria, good idea.

Secondly, we had 17 paddlers who showed up. Lita and Ulu took care of the beach (Lita brought a table, Troy brought do-nuts, and Maria brought coffee, bless them mightily Lord!) Lita took care of the names and making sure everyone checked in before paddling.

It was good to see Virginia and Ana Marie again. Pablo joined us too from competitive.

The 9:AM call time worked great for us and the competitive crews. Coach Cy was excited to see us continuing our paddling.

I assigned 17 paddlers to three canoes. My canoe had five paddlers while Lynn and Janel's canoes had six paddlers each.

We started our workout at the mouth of the big channel. My instructions were simple. Paddle non-stop to the far green buoy on the right. One turn - all turn. Stop, take a 3-minute break. Paddle non-stop all the way back. Round trip = 3 miles > time = 40 min. Focus on power and timing. Monitor your strength - keep power at 70%. Men adjust paddling stroke according to the women strokers. Lastly, be "ama" conscious.

This is the kind of intermediate workout you can expect on these Saturdays. We're not doing beginners' paddling, no outreaches, and no rotational paddling up and down the beach. I want paddlers to experience the outside open ocean during these workouts. Let's keep those expectations in mind.

Coach Ken, Coach Jimmy and Coach Travis will be following similar workouts that will focus on conditioning, power, timing, and blend.

Thanks for everyone's participation yesterday, remember to check-in via our email sign-up list with Lita, if you plan to attend next week.

God bless,
Coach Kimo

PS Don't forget NHCCM party at Tom Sings, Nov. 16th, and our Rec Karaoke Khristmas Party, Dec. 13th.