Workout Travel Log (workout with a teammate or fit family member)

I hope you are all enjoying your break from school. The Holiday Break is the best. After slogging through 15 weeks of school, a ten day break is a very good thing. Now, after dashing through the snow on a one-horse, open sleigh--laughing all the way with friends and family, seniors can take some time to make sure that they are on track for their college application process/plans. Juniors can prep for college admission tests. And sophomores and freshman can make sure that they are thinking ahead and planning for success. Another good idea: read a book that grabs your interest. Don’t be a mindless drone who only reads what teachers assign.

I hope you had a nice workout today (Sunday). I just finished running with a group that runs out of Fleet Feet on Columbia St. Our run started in the Adams Morgan in Washington, DC. We ran down the hill by George Washington University and the State Department to the Lincoln Memorial. On the way back we ran along the Potomac River by the Kennedy Center and the Thompson Boat house through Rock Creek Park and then up across Connecticut Avenue over the Duke Ellington Bridge and back to Adams Morgan. I love this run because of all the great architecture and sites that we pass.

Your break from the rigors of academics gives you time to catch up on your fitness for winning crew races. As a team we are behind where we need to be to have a chance to medal at states. It takes five solid months to train to win a 2k race. Attendance has been spotty at winter training. A 2k test would prove that many rowers are not competitively fit. But, we are fortunate to have 10 tens left to train in December and four more months to train for States.

At a minimum, this is what a rower who wants to get a seat in a competitive boat (a boat that can beat good teams) will do. (note: If you have an erg, you may replace the runs with erg pieces of the same duration. Each hill is equivalent to a 500m piece.)

• Dec 24, 28 Workout 1
• Dec 26, 29 Workout 2
• Dec 27, 30 Workout 3
• Dec 25th and 31st off
• Jan 1: Workout 1 (start the year off on the right foot..then the left..repeat…)

Workout 1: Endurance (slow long steady state- 40 min to 1 hour run)

1. Jog slowly 20 to 30 minutes from home or where you are staying. Then jog back 20 to 30 minutes. It is important that you put in the time…speed is not important. Try not to walk. Run slow rather than walk.
2. Stretch for 10 minutes.
3. Core strength workout: (replace w/ Pilates if you choose)
1. Hold pushup position for 60 sec.
2. 50 crunches
3. 15 pushups
4. jump rope for 3 minutes or 25 4 count jumping jacks
5. Repeat 4 to 5 times. Then say, “I am awesome.”

Workout 2: Speed/ Endurance

1. Warm-up by jogging slowly 7-10 minutes. Repeat 3-4 times: Run 5 minutes at a challenging pace. Then jog slowly for 3-5 minutes.
2. Stretch for ten minutes.
3. CALs:
1. 20 4 count jumping jacks
2. 10 pushups
3. 10 4 count mountain climbers
4. 20 crunches
5. 1 minute run in place
6. 10 pushups
7. 10 jumpies
8. 20 4 count leg raises
9. 10 4 count jumping jacks
10. Jump rope for 5 minutes
11. Stretch for five minutes and then say: “I am better than good.”

Workout 3: Resistance Speed training (hills)

1. Jog 15 minutes slowly to warm up.
2. Find a decent hill: run it 8-12 times at top speed throughout.
3. Jog for 3 minutes.
4. Core strength workout: (replace w/ Pilates if you choose)
1. Hold pushup position for 60 sec
2. 50 crunches (or alternate ab strengthening exercise)
3. 15 pushups
4. jump rope for 3 minutes or 25 4 count jumping jacks
5. Repeat 4 to 5 times. Then say, “I am awesome.”

Enjoy,

Coach Callahan