Just a Little Break...

It's been about a year since I started this blog. Over the past month or more, I've found myself increasingly busy - and I've also found it becoming more and more difficult to find the time to blog about paddling. So I've decided to relieve a little of the stress that comes with having a blog and wanting to have regular updates and take an official break. Thanks to all of you (from all over the world!) who have regularly checked in on my blog and updates. Keep my blog bookmarked and hopefully within a month or two, I'll be back at it. Sometimes life just needs a little realignment. I still have so many posts drafted but unfinished and so much content surrounding water conditions, tides, weather, technique, and fitness yet to post. In the five plus years since I started stand up paddling, I've seen the sport explode. I'm almost surprised to not see a stand up paddler in the South Sound these days. It's important to me to make sure I'm always one of them. 

In the meantime, please feel free look back over some of my older posts.

A Beautiful Evening at Boston Harbor

Some of the Olympics with Squaxin Island and Passage in the foreground

The Island Viking Push Tug maneuvering a gravel barge into Dana Passage

The F/V Harvestor, which threw a great wake, on its way from Olympia to Deception
Pass and Samish Bay (I really need a better waterproof camera)

Built in 1939 (the same year as my house!), the Harvestor, thennamed the "Harbor Bull", is purportedly one of two remainingactive vessels that was present during the bombing of Pear Harbor

Ideal Days

We're having some ideal weather - clear, calm, and in the mid-60's F, which is making for a really good great time out on the water. Tonight's sunset was for 8:14 PM. This is a great time to make time to get out on the Sound in the Pacific Northwest.

I also want to mention that there is a new and interesting talk radio program on KIRO radio (97.3FM) on Sundays at 8AM that is dedicated to maritime culture. Last week, I learned that the Bermuda Triangle may really be a series of underwater volcanoes that spew nitrogen, which does not allow a boat to remain buoyant and instead causes it to sink. 

You can also find it on-demand at http://kiroradio.com/shows/onthewater/

The Paul Bunyan is back again. That's a lot of lumber... 

...for this tug

Paul Bunyan in the South Sound

It definitely feels warmer when the sun comes out these days. With the the smell of salt air stirred from a light northerly breeze and sunscreen, I was quickly reminded of summer. It won't be long...

The Paul Bunyan with log broncs (mini tugs) maneuvering logs into place;
I can't believe there are still folks that walk on logs out on the boom

The Paul Bunyan, towed by a tug, was the first maritime vessel I encountered while stand up 

paddling in the Sound, and its wake near Boston Harbor dumped me in the water

Looking north with the sandy cliffs of Gull Harbor and Burfoot Park in the distance on the right

Something to Look Forward To...

I squeezed in a paddle today before the rains return for the remainder of the week. Fortunately, by this time of year they're weaker storm systems with a lot less precipitation. Rounding the log boom I spotted so many seals hauled out that I just couldn't count them all. It made me think that if you had told a ten year old me, or even 20 year old me, that I'd live and play somewhere where I'd literally be able to see harbor seals every single day I doubt I'd have believed you. I'm really happy that I do.

I was also excited to realize that in another month or so it'll be time for some fun night paddles and bioluminescence viewing! Here is a previous post on bioluminescence called Northwest Fireflies.

Looking south at the north end of the the log boom

Moon jellies

Looking toward the port - you can see the STX Gloria in the far distance,
 on its first visit to Olympia, getting loaded with lumber destined for China

Fundamentals of Peak Performance: Base Training and LSD

No, it's probably not what you're thinking, unless you're familiar with endurance training and periodization. LSD stands for Long Slow Distance. It represents the foundation upon which you'll build the rest of your training. Remember the home construction analogy? With Base training, you're pouring concrete and building the framework. Along with your aerobic fitness, it prepares your musculature, tendons, and joints for the work yet to come. Without it, your house could collapse in on itself.

Only, instead of Long Slow Distance, may I suggest  thinking in terms of Long Steady Distance. With paddling, this mindset will help you build base fitness without 'dawdling' too much. I was thinking early today about how paddling can be compared to the spectrum that ranges from walking to running. You can stroll along the waterfront or you can run along the beach. By thinking in terms of Long Steady Distance, you remove the slow stroll and focus instead on consistent, but moderated, effort. 

I'd also suggest this is a great time to work on your technique. Focus on different aspects of your stroke, and then break the details of each of those into their own details. Take the time during your workouts to really concentrate on your paddling technique. After a few thousand repetitions, the conscious will become unconscious. Force yourself to maintain quality paddling all the time and try to avoid getting sloppy just because it's easy and you're tired. Paddle with quality now and it'll be automatic when you start to apply intensity and build strength, power, and muscular endurance.

Before Sunrise

A beautiful early morning before sunrise, heading towards 
the channel markers and Priest Point 

The lights of the port, already at work

The US Corp of Engineers M/V Puget (built in 1944 for the Navy), a debris recovery vessel that travels from Olympia to Bellingham. It functions to "remove wrecks and obstructions" under congressional authority of the River and Harbor Act of 1899. 

Dawn(ish) Patrol - It's Still An Active Port

An early paddle today, not quite at dawn, but the sun is rising earlier every morning. Tomorrow it'll be up at 6:44AM. It's also tough to be on the water before those Juniors. Today I did a short paddle over to check out the Ocean Hope, which was being loaded with Weyerhauser logs destined for Hiro, Japan. It's also interesting to note the recent stir surrounding the Port's receipt of ceramic proppants that's being generated in Olympia. You read about it here first, then came an article in The Olympian by Rolf Boone, and now...

The Ocean Hope loading cargo

I hope to never have this view in real life

Next to the hold, the sound of logs being lowered into the hold was thunderous

Barkin' Dogs

If I'm lucky, my dog will do this someday

While paddling the other day, shifting my feet around, I remembered a time when standing while paddling used to really hurt my feet. Not so much during, but afterwards. Plantar fasciitis. It, and other foot pain, happen to a fair number of stand up paddlers, especially when they ambitiously spend a lot of time on their boards. But I've learned that with self-care, both on and off the board, it's something that isn't too difficult to overcome.

On the board: I try to keep my feet in motion. I'm not running up and down the board or anything, but my feet are never in a static position. I suggest variations of a surfer stance, moving from parallel feet to a staggered position of varying degrees. I also recommend occasionally lifting and wiggling your toes, then lifting and lowering your heels. And try some deep knee bends too, similar to chair to pose in yoga.

Off the board: I've learned to do at least a little light stretching right after a paddle. Stretch your calves - an angled dock at any degree lower than high tide with your heels facing down slope is a great stretch. Otherwise I'll stretch against a wall, or my car. At home, I'll follow up with more calf stretching, as well as foot massage by rolling them on a tennis ball or a specifically designed massage ball. Attention to my calves and feet has made all the difference.

For me it worked. I have a repertoire of stretches that I do, most are yoga based. If you are having foot pain and stand up paddling is contributing to it, chances are decent that some self-care will help your problem. But I'm not your podiatrist, physical or massage therapist, or yoga instructor; so get it checked out to make sure. Then do the self-care exercises they prescribe.

Cloudy and warm, I narrowly missed some showers yesterday

Rowers Get the Right-of-Way at the Swantown Dock

If you enjoy using the gray float attached to the breakwater dock at Swantown Marina, you may have noticed some increased activity as of late. The Master rowers are back and in the water at 5:30 on Tuesdays and Thursdays. The Juniors are rowing five days a week, and that means that they're out there at 6:30 AM and from roughly 3 to 4:30 or 5:30 PM. That's a lot of shells going in and out of the water. It's their dock, so we need to give them the right-of-way when it comes to its use. It's really nice to be able launch from a lower platform and rinse your board once your done, but if we don't respect the rowers right to their dock, we may not be able to use it at all. So give way when they're there, please be polite, and coil the hose when you're done. Thanks.

P.S. Another beautiful day in Olympia...

Sand bar exposed at low tide

How is this deadhead, halfway between Priest Pt and the log boom,
still here? Soon it'll have to be marked on nautical charts!

Gull Island?

Playing Catch-Up

Alright, so I've received emails asking for a little more consistency with my postings. Thanks to my new friends in Canada and Germany for the extra push. I'll do my best to get back on track...

We've had some really pleasant paddling weather - sunbreaks, warm temps, and light winds. So here are a few photos of the beauty of Budd Bay from some paddles over the past couple of weeks while I work on some more posts.

A few weeks ago - Priest Point Park, the Olympics, and High Tide

Shore birds nestled on the log boom

A little cloudier, but still great weather

Barefeet are back!

Yesterday's Paddle - Sunshine, 70 degree F temps -
Low tide with a view of the exposed sand bar off of PPP

The Olympics!

I was lucky enough to run into a friend in the middle of

Budd Bay! Lori in front of the tug, Swinomish, after a

fresh delivery of logs. We first paddled together in 2009?!

Fundamentals of Peak Performance: You Gotta Have A Plan...

More specifically, a custom training plan. I recommend creating a plan yourself or having one designed for you that takes into account your specific strengths and weaknesses. One-size-fits-all programs may help get you moving and fitter than you were, but to reach your true potential, you need to have a plan designed specifically for you. 

But why have a plan at all? One can haphazardly paddle and train and see improvement, right? The answer is most likely yes. But if you're going to put the effort into paddling and training, why not train smart and see the results you're really hoping for. 

And why train at all? I'll be the first to agree that the joy of paddling in and of itself is a reason to get out and do it. But at some point, you're going to realize that you want more out of your paddling experience. You may start to see some of the fitness benefits that is often mentioned with stand-up paddling. You may want to expand your range by being able to paddle further, faster. Maybe you're intrigued with the idea of competing in a local race. Or maybe you're serious about racing and you've realized that you need to squeeze every last drop of potential out of your stroke that you can. For me, the most important reason to train and take paddling fitness seriously is to have the ability to negotiate difficult conditions when they arise - and eventually they will. You want have the conditioning to manage whatever nature throws your way. 

So what does a training plan look like? Thus far in this series of Fundamentals of Peak Performance, we've looked at goals, fitness assessment, perceived exertion, testing, and periodization.

Now, applying what we know about periodization, we decide on an endpoint and work backwards from there. For some, it may be a vague endpoint, like "I'd like to be able to do a 20 mile paddle in mid-August." For others, it may be a specific event, like Seattle's Race Around the Rock in September. Whatever it is, you'll want to work backwards from there. Remember that the phases of periodization are base, strength, speed, and peak. Each progessive phase will be shorter, but more intense than the phase before it. So backtracking, you'll want to include a couple of weeks for peaking, several for speed, several more for strength, and then up to two months for base training. You can also have more than one peak in a season, but you'll need to incorporate adequate recovery to do so.

Speaking of recovery, it'll be key to include a rest week in each phase for every one to three weeks of training, and that will depend on your fitness level, experience with paddling, age, etc. So, if you're a fit, experienced Master, you may want to train for two or three weeks, then ease off with a rest week before ramping up to your next phase. 

In each phase, you'll want to have specific workouts that build on the fitness you've already developed that play off of your strengths while developing your weaknesses. It sounds like a lot right? Well it is, but with a plan that's realistic and attainable, it's also possible. A training plan is a key piece of equipment in your toolbox that will help you realize your fitness potential.

And one last thing about training plans, they should never be written in stone (or even ink for that matter). Life happens, things come up, plans change, or you realize you need more rest or a short break. Just because it's written down doesn't mean it can't be changed. 

Squid Season

Squid Caught by Fishermen in a Bucket

The winter months are the time of year when squid make their annual migration to the Straight and waters of Puget Sound to spawn. Drawn to light, whether from boats or piers, schools of squid make their appearance at the surface, most commonly in January, February, and March. Fisherman use this to their advantage to easily catch their calamari. Me, I'd like to go out paddling on a calm night, maybe into the channel near Dana Passage, shine my headlamp onto the water, wait...and see what happens. 

News from the Port of Olympia

There are a lot of goings on at the Port of Olympia these days and a few of them may affect anyone who paddles or rows a human-powered watercraft in southern Budd Inlet.

First of all, the port is still determining the best place to put a refueling station in southern Budd Inlet. I was holding high hopes for the public dock at NorthPoint, near Anthony's Hearthfire, but it seems that the Port is leaning towards Dock A at the end of Swantown's public launch. This surprised me for a number of reasons. One is boat traffic in that area in the summer. I've seen lines of angry boaters waiting to launch or haul their boats out of the water. It can get crazy. Second is the relatively narrow dredged channel at low tides, which happen to occur during the middle of the day during extreme low tides in the summer. Lastly, there is already a large contingent of paddlers and a well-organized rowing club that uses that area. Having additional boats fueling or idling and waiting for fuel dock access sounds like a recipe for an accident to me. You can find out more about the fueling station and provide your input by following this link.

In other news, the Port removed creosote pilings from the western side of Budd Bay recently. Working with a number of partners that included the Squaxin Island Tribe, the Department of Natural Resources, and the South Puget Sound Enhancement Group, the Port hired contractors to clear approximately 400 derelict creosote-treated pilings. Way to get more of those PolyAromatic Hydrocarbons (PAH's)  out of the Sound!

Kitson Boards has announced that after working towards building a reputation around the country, they are going to focus on their home waters with a store front in the Swantown Boatworks building. There hasn't been any activity thus far, but summer's still aways off and having access to the Boatworks dock will be ideal for demoing boards, especially in those protected waters. Welcome Kitson! It'll be good to see more of a paddling presence in that area - let's just watch out for those boaters waiting for their gasoline.

Lastly, the Chowder Challenge is back! Paired with the annual May Boatswap (May 18), it should be a good time. Glad it's back. 

Interactive Swantown Camera

Here it is...a link to Swantown's new interactive camera. It's interesting, fun, and allows you to look and zoom north towards Priest Point Park to look at current conditions. There are still some mysteries, like what happens when more than one person is remotely using the camera and how frequently it's photos are refreshed. But a cool feature nonethelesss.

Distracted

With any luck, he'll love the water (and my paddleboard)

Hello. I've been a little distracted since late 2012 and haven't been blogging as consistently as I had in the past or as much as I'd like. I thought I'd let you know why. We adopted a second dog! From the Humane Society, he's a young mix of your-guess-is-as-good-as-mine, but he's a pretty cool little guy. Smart, out-going, and he gets along well with our other pup. But when he came to us it was apparent that he had received zero training in his short life. Fortunately, I enjoy the challenge of dog training. I believe that a lot of work in the beginning yields a lifetime of benefits for all of us. So that's what's been consuming a lot of my free time...Javi!

Fundamentals of Peak Performance: Periodization

Periodization Simplified

Yes, I know, sooo long overdue. The holidays, life, etc...thanks for bearing with me everyone.

Periodization is a term that describes the various phases of a training season. Your aim should be to develop different aspects of your fitness that then form the basis for further training. You wouldn't build a house by adding trim or wiring the electrical system first. And the same can be said for endurance training. You want a strong, sturdy foundation. Then you can add the detail work. But intially, you'll want a foundation that can resist the occassional storm. 

Starting out, you'll be in the Preparation phase. Ideally, this is where you are now. The Preparation phase is a time for strength training, yoga, cross training, and fun. This is followed with the Base phase. The focus of the Base phase is aerobic endurance. In some cases, you may want to add a second Base Phase, but one that transitions towards more intensity. After the Base phases, you'll add more intensity while reducing your overall endurance (or volume) load. This is the Strengthening phase. The intensity of the Strengthening phase should lead you directly into your Peaking Phase, which is when you should experience your peak fitness. Because it's impossible to physically sustain peak fitness for long periods of time, and because you've probably experienced a long season of training and fitness, you'll need to rest. This marks the beginning of your Recovery phase. Then, when you're ready, you can begin to ramp up and start all over again. Sounds easy, right?

I also want to note that there are cycles within a training season and beyond it. Training creates the potential for fitness and rest and recovery allows you to realize it. To obtain improved fitness, you need to apply a certain demand on your body and then rest so that it can adapt to that demand. A cycle within your training could be one day. You train, you rest. Another cycle exists throughout the training week. Days of training, followed by days of rest, and adaptation occurs. Then there are cycles within training phases - several more demanding weeks, followed by a week of rest. Then there is the cycle of your entire training season, increasing demands of intensity, followed by the increased realization of your fitness, and then  recovery. And a cycle I stress as equally important is the big cycle of your five or ten year fitness goals. Why do any of this? Is there something longterm that you're working towards? You may feel an urgency to improve for this season, but look ahead two or more years - with steady training and persistence, you may be able to accomplish whatever you want - even paddling the Inside Passage!