Kaua`i Outrigger Canoe Recreation & Competitive Club
Kawaikini Canoe Club
Coaches Message Board
From: Coach Midori
Sent: Monday, January 11, 2010 6:03 PM
Subject: recovery from workouts/injury prevention
Hi Y'all.
I just want to check in with y'all regarding taking some time to recover
from our workouts...
As you have all experienced we have incorporated a lot of different
strength training techniques to our practices...We will be
increasing the intensity of our workouts as we
increase our strength/endurance. We will also be doing this on the water
as well..
The goal is that as a team become stronger physically/mentally.
I know judging by all the women that come out to play and train
Tue/Thurs y'all have the same goals...
I appreciate all the effort and hard work you have given thus far. I
will continue to strive to keep us all healthy, stronger, and injury
free as you continue to become stronger paddlers.
Please keep in mind as much as i love that you all give a 100% during
our workouts you may be pushing yourself beyond what your body can give
at that time...PLEASE do not go beyond your physical limitations...We
are a mixed group of women in various stages/ages athletically ranging
from just starting out, to very physically fit. Most of us fall
somewhere in between myself included.
ONLY do what your body is capable of doing. every phase of our work out
can be modified. If you have to modify a certain routine than do so. If
you need help in knowing what that may look like, than please make it a
point to ask me to show you a modified version/move...
MORE IMPORTANTLY is that you take care of yourself. NEVER continue to
work through PAIN...I stress that you tell me if you are hurt, hurting
or nursing an old injury...Please understand there is a difference
between being sore, and fatigued(overworked). Dull throbbing, or
pinching/stabbing pains can be used to describe various potential
injuries that require different treatments...Please inform me of any
chronic/old pains as well as acute/new pains.
The very basic remedy is rest and hydration, mixed in with painless
stretch/yoga...As often as you can fit into your life schedule. Doing
the very basic to recover form our workouts might save you from
injury....
See Y'all On the H2O,
Coach M
From: Coach Midori
Sent: Thursday, January 07, 2010 8:08 PM
Subject: reminder to our racers practice this Sunday 1-10-10 @
8:30am
|
good evening girlz, Fabulous practice tonite, y'all rocked it
out...I am sooo stoked to see us out there with 3 full
canoes...even with a few of our racers MIA...I am putting out a
call to the women of Kawaikini that have taken time out
from racing, we are looking forward to your return this coming
long distance season, which as you know officially starts with
the waimea race ... in Feb...(see
GICRA
schedule for exact date) if you have not been coming down to play we
have been training on the ocean whenever possible as well as
cross training, again try to incorporate as much cross training
as you can especially outside of paddling practice...We have
John Benzon helping us out with our ocean training as well as
working with our newest steersmen..(Victory & Alisa)... We have Practice this SUNDAY@ 8:30am try to
be there 8:15 (or earlier) to warm up . we will try to get a
couple grotto runs in and then its Meeting time please remember
to bring a dry set of cloths to change into... Lastly, I am also meeting this
Saturday 9am with a few Beginners @ Kaiola to work on basics in
kaiola's water tank. if you feel like coming down for that
please feel free to come play... See Y'all On the Water, Coach M |
