I changed my training program last week because I realized plyometrics was not included. So now I am doing Performance Strength. I think this was the program I used to prepare for Molo.
5 min. of Prehab: movements to prevent injury.
10 min. of Movement Prep: a dynamic warm up
10 min. of Plyo: moves to increase elasticity and power
25 min. of Strength: resistance training
5 min. of Regeneration: movements to help you recover
Thursday, May 23, 2013
Tuesday, May 21, 2013
Hi you guys! I sent out an email regarding a meet- up tomorrow after women's practice at Brewhouse. In case I missed anyone on the email I wanted to post here too. How does tomorrow around 7:45 (or whenever we are done paddling our booties off) at Brewhouse right down the street sound?
Mo Wise
(949) 525-7234
Mo Wise
(949) 525-7234
Tuesday, April 23, 2013
Flight Itineraries for the team
** Email me your itinerary and I will post it here). Racers - please book your tickets NOW!**
Sabrina and Karina Kranz:
Aug 2, 8:35am - UA 297 LAX to LIH arriving 11:34am
Aug 9, 12:49pm - UA 366 LIH to LAX arriving 9:22pm
Michelle Rainville and Pat Marr:
July 30, 6am - UA 5632 SBA to SFO, UA 361 SFO to LIH arriving 12:06pm
Aug 7, 1:21pm - UA351 LIH to SFO, UA 5648 SFO to SBA
Heather Namdaran:
Aug 1, 5:30am - UA 5324 SBA to LAX, UA 297 LAX to LIH arriving 11:34am
Aug 6, 12:49pm - UA 366 LIH to LAX, UA 5383 LAX to SBA 11:59pm
Nancy Gottlieb and Mark Christman:
(booked, getting details)
Still need:
Beer Tom, Max, Randy, Grant, Jeff O, Annette, Mo W,
and those on the fence - keep on this blog and let me know when things change.
Sabrina and Karina Kranz:
Aug 2, 8:35am - UA 297 LAX to LIH arriving 11:34am
Aug 9, 12:49pm - UA 366 LIH to LAX arriving 9:22pm
Michelle Rainville and Pat Marr:
July 30, 6am - UA 5632 SBA to SFO, UA 361 SFO to LIH arriving 12:06pm
Aug 7, 1:21pm - UA351 LIH to SFO, UA 5648 SFO to SBA
Heather Namdaran:
Aug 1, 5:30am - UA 5324 SBA to LAX, UA 297 LAX to LIH arriving 11:34am
Aug 6, 12:49pm - UA 366 LIH to LAX, UA 5383 LAX to SBA 11:59pm
Nancy Gottlieb and Mark Christman:
(booked, getting details)
Still need:
Beer Tom, Max, Randy, Grant, Jeff O, Annette, Mo W,
and those on the fence - keep on this blog and let me know when things change.
Meals and Dinner parties
Meals before and during race -
1) If we can raise enough money I will get us a cook for 3 days - Friday, Saturday and Sunday (till race day) like I did for the Molokai Women - which was amazing and easy for us.
2) If we don't raise enough funds, cost wise we are on our own. There are lots of food stores in Hawaii - both groceries and eating out. I would suggest eating what you are used to that you know will work for you at a race. That includes snacks on support boat.
Load up with groceries when you first get there and I will be happy to cook for the group if we are all closeby and can get together for meals.
Dinner Parties -
Both Jeff Omdahl and Randy have graciously offered to do a BBQ party for the team at their family's homes on the island. Thank you! We'll do one at each!...
One to welcome the group when they all arrive and one for the post race party!
After the race you are free to go explore different island foods - I can help you with that.
1) If we can raise enough money I will get us a cook for 3 days - Friday, Saturday and Sunday (till race day) like I did for the Molokai Women - which was amazing and easy for us.
2) If we don't raise enough funds, cost wise we are on our own. There are lots of food stores in Hawaii - both groceries and eating out. I would suggest eating what you are used to that you know will work for you at a race. That includes snacks on support boat.
Load up with groceries when you first get there and I will be happy to cook for the group if we are all closeby and can get together for meals.
Dinner Parties -
Both Jeff Omdahl and Randy have graciously offered to do a BBQ party for the team at their family's homes on the island. Thank you! We'll do one at each!...
One to welcome the group when they all arrive and one for the post race party!
After the race you are free to go explore different island foods - I can help you with that.
Sightseeing on Kauai
For those who are staying a few days after the race, if you want to do some fun stuff on the island, I can arrange for us to do stand up paddling down the wailua river, hike Na Pali coast or others, kayak, snorkel, swim under waterfalls and more. I will post all your airline itinerary on a separate page so that you can all see how long each will be on the island.
Might as well make a vacation out of this! It's more than just a race!
Might as well make a vacation out of this! It's more than just a race!
Monday, April 22, 2013
Accommodations
Let's post all lodging related information under this folder topic.
**** Latest update for Condos for the team *** (4/24/2013)
I have 3 condos in the same development in the Princeville area on hold but I need to know if you guys and gals are in. They won't hold it for long and there isn't a whole lot available in the surrounding areas. I've emailed you all and would like to have everyone logged in to this blog and have discussions on here.
So this is what's on hold:
1) Pali Ke Kua #204 - 2 bedrooms with 2 king beds and 1 sleeper sofa
(I am not counting anyone for the sleeper sofa because those things suck on your back and we need everyone sleeping well before the race)
http://booking.remaxkauai.com/Unit.mvc/Details/23877
Suggestions:
Karina and I will take a room. Annette and Heather N in the other room
2) Pali Ke Kua #241- 2 bedrooms with 1 king bed and 2 full beds.
http://booking.remaxkauai.com/Unit.mvc/Details/23886
Suggestions:
Men's condo - Beer Tom (w family?), Max, Grant
3) Pali Ke Kua #108 - 1 bedroom with 1 kind bed
http://booking.remaxkauai.com/Unit.mvc/Details/23875
Suggestions:
Nancy and Mark
Let me know what you all think. If I can get commitments soon, I will give them your dates and one person from each condo will need to call in to reserve.
**** Latest update for Condos for the team *** (4/24/2013)
I have 3 condos in the same development in the Princeville area on hold but I need to know if you guys and gals are in. They won't hold it for long and there isn't a whole lot available in the surrounding areas. I've emailed you all and would like to have everyone logged in to this blog and have discussions on here.
So this is what's on hold:
1) Pali Ke Kua #204 - 2 bedrooms with 2 king beds and 1 sleeper sofa
(I am not counting anyone for the sleeper sofa because those things suck on your back and we need everyone sleeping well before the race)
http://booking.remaxkauai.com/Unit.mvc/Details/23877
Suggestions:
Karina and I will take a room. Annette and Heather N in the other room
2) Pali Ke Kua #241- 2 bedrooms with 1 king bed and 2 full beds.
http://booking.remaxkauai.com/Unit.mvc/Details/23886
Suggestions:
Men's condo - Beer Tom (w family?), Max, Grant
3) Pali Ke Kua #108 - 1 bedroom with 1 kind bed
http://booking.remaxkauai.com/Unit.mvc/Details/23875
Suggestions:
Nancy and Mark
Let me know what you all think. If I can get commitments soon, I will give them your dates and one person from each condo will need to call in to reserve.
Welcome to SBOCC's Na Pali Racers Blog
Here is a blog where I will post updates and info about the Na Pali Challenge race. You can either sign up using your gmail account or you sign up using your own personal email account and choose a password.
Then save the link http://sboccnapali.blogspot.com/ and come back to it at least a few times a week.
On here I will post:
1) Logistics - canoes, support boat plans etc.
For those who missed the meeting last week, I will find a way to attach those forms on this site.
2) Accommodation plans -
I am still trying to locate accommodations for the group to stay closeby. It will likely be condos in the Princeville area. Hanalei will be ideal... but those are all houses and are pretty costly.
3) Transportation plans -
Depending on what everyone is doing and how long they are staying, we may only need 2 vans to drive the group around.
If any of you can contribute in any way - please post your ideas here.
All racers to post:
3) Workout reports -
This blog will also be used for everyone to post their OC1 times (short course - from bait barge, around small red buoys on your right, to the red mile buoy, turn left on that buoy, back around the small red buoys on your left and end at the bait barge.
You can do as many times as you want to improve your time, and please post each one of them.
Also post your other land workouts you do and your water practices.
For this race, ENDURANCE is as important as STRENGTH, to do this race well. Please make sure you are working on that right now and up until the end of the season.
4) Fundraisers -
We had some ideas at the meeting. It's time to get them going.
Oreana Winery - I will ask Danny to do what he did for us last year - hosting an event where we can invite family and friends. The winery will split the earnings with us.
I know of another winery that will do the same for us and will talk to them this week.
We talked about selling hot dogs or pizzas at States Sprints beer garden. It's only worth it if we can get the food donated and not have to buy.
Other ideas- getting one or two big sponsors will be ideal. If you know of anyone who you can tell them what SANTA BARBARA OCC is doing to represent this city in Hawaii - maybe someone will be proud to give us a check to sponsor the costs. We will put their logo/s on our race jersey for this race.
(we will get a special race jersey done just for this race).
Let's start the ball rolling here!
More to come from me....
S
Then save the link http://sboccnapali.blogspot.com/ and come back to it at least a few times a week.
On here I will post:
1) Logistics - canoes, support boat plans etc.
For those who missed the meeting last week, I will find a way to attach those forms on this site.
2) Accommodation plans -
I am still trying to locate accommodations for the group to stay closeby. It will likely be condos in the Princeville area. Hanalei will be ideal... but those are all houses and are pretty costly.
3) Transportation plans -
Depending on what everyone is doing and how long they are staying, we may only need 2 vans to drive the group around.
If any of you can contribute in any way - please post your ideas here.
All racers to post:
3) Workout reports -
This blog will also be used for everyone to post their OC1 times (short course - from bait barge, around small red buoys on your right, to the red mile buoy, turn left on that buoy, back around the small red buoys on your left and end at the bait barge.
You can do as many times as you want to improve your time, and please post each one of them.
Also post your other land workouts you do and your water practices.
For this race, ENDURANCE is as important as STRENGTH, to do this race well. Please make sure you are working on that right now and up until the end of the season.
4) Fundraisers -
We had some ideas at the meeting. It's time to get them going.
Oreana Winery - I will ask Danny to do what he did for us last year - hosting an event where we can invite family and friends. The winery will split the earnings with us.
I know of another winery that will do the same for us and will talk to them this week.
We talked about selling hot dogs or pizzas at States Sprints beer garden. It's only worth it if we can get the food donated and not have to buy.
Other ideas- getting one or two big sponsors will be ideal. If you know of anyone who you can tell them what SANTA BARBARA OCC is doing to represent this city in Hawaii - maybe someone will be proud to give us a check to sponsor the costs. We will put their logo/s on our race jersey for this race.
(we will get a special race jersey done just for this race).
Let's start the ball rolling here!
More to come from me....
S
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