Head of the Lagoon 2011 Photos - Part I

All photos courtesy of Don MacMillen. Thank you, Don!

Head of the Lagoon Race Course

 

Coaches, Athletes and Parents,

 

I want to thank you for all your entries for the HEAD of the Lagoon. Please double check your entries and let me know of any changes  including: age changes, scratches or name changes. We are no longer accepting entries. We are closed. Final bow numbers will be posted on Friday afternoon.

 

This is the biggest Head of the Lagoon EVER. To make this event go off without a hitch, you all need to explain Parking 101 to your athletes and parents. There is no parking, no stopping, no looking anywhere near the Rec Center.I know some of your parents are going to do it. Its human nature to want to outdo the other guy or stick it to the man. I am telling you, if you try to stick it to the man, the man is going to ticket you. Please forward this email to your parent and athlete lists.

 

 To make this regatta successful please send all your athletes and spectators directly to the parking garage at the corner of Shell and Hillsdale, right behind the Baja Fresh. PARKING IS FREE !! There is no fee, so park in the garage. The first door may not be open,  keep driving around because the garage is open. It will be warm and sunny on Sunday, so keeping your car in a covered garage is a plus. Remember: GO DIRECTLY to the garage, DO NOT come near the Rec Center, DO NOT pass GO, DO NOT collect $200.  The Foster City Police station is another 200 feet on Hillsdale Blvd passed the Rec Center.

They are close -by and there is a budget gap to fill.

 

Once again: WE HAVE AN ENTIRE 3 FLOOR PARKING GARAGE for spectator parking. DO NOT come to the REC CENTER. DO NOT park on the street. DO NOT park in the dirt lot. DO NOT park near a red curb. DO NOT park in a handicap lane. All of these actions will get you a ticket. I promise you. Repeat after me: I WILL GO DIRECTLY TO THE PARKING GARAGE.

 

For trailers coming on Saturday afternoon, please park at Boat/Dog Park. For trailers arriving Sunday morning,  please try to arrive by 7:00 AM. The cox meeting is 7:45 AM. Please add extra time, so you don't get frustrated with the amount of people and boats and then do something you will regret. Directions are located on the website. Please also call Joe O'Connor before you arrive. Cell 650 296 8650

 

For cartopper singles and hospitality cars: There is also a turnaround lot just south of the tennis courts on SHELL BLVD for cartoppers and hospitality wagons to unload. Once again, unload and then park your car in the PARKING GARAGE. The people of Foster City would like to park as well.

 

I know some of you are laughing right now, but our parking czars are not taking any crocodile tears, sob stories or quivering lips. To  avoid it, just park in the garage. We will have trailers on the street from the Rec Center to the tennis courts and street parking will be  non-existent.

 

We also need everyone to be nice to each other when unloading. There is a TON of space in the big, green lawn area. The walk is not far. Don't be afraid to use the lawn area. There is absolutely no rigging of boats in the parking lots.We must leave some spots open for brave people that will actually be using the Rec Center on Sunday. The main lot is for trailers only. We must also leave all the handicap stalls open for people with handicap placards, even on Sunday. We also must leave a lane around the parking lot open for emergency vehicles. We must also not block the walking paths or whack FC residents in the head while they are walking on the walking path.

 

You MAY NOT stake tents in any grass area -- there is an under sprinkler system and your stakes might find the main pipe. The grass maybe soggy on Sunday, so we are asking you not to put tarps and what-not on the grass so that we do not ruin the

grass.

 

The Rec Center, and it's bathrooms opens at 9 AM. We have 12 port-a-lets and a sink in the lot until the Rec Center opens. We can not rent an endless supply of toilets. Once the Rec Center open, everyone forgets about the port-a-lets, so plan accordingly. This does not mean to pee in the bushes, behind a trailer or near the tennis courts. Foster City is home to people !

 

There will lightweight weigh-ins from 7:30 AM - 12:00 PM. Wristbands will be given.

 

You do not need to bring bow numbers, they will be provided. Please make sure they are returned after racing.

 

There will be 3 large docks and one small dock for singles and doubles. Make sure your boats have people following to

carry oars to the dock AND to make sure no one gets whacked in the head.

 

Medals: First place medals will be given in each race. If there are 6 entries, SILVER medals will be given. If there

are 9 entries, BRONZE medals will be given. Please explain this to your athletes and parents.

 

Trophies: There are a number of trophies handed out. Some are based on raw time, some are age handicapped. All trophies

are explained on the website. We do have a new trophy this year in honor of Daryl Winter - The Astoria Plate. Details will follow.

 

Now, let's all that a breathe. There are going to be a lot of people and a lot of boats. We all need to be nice to each other and be helpful when unloading and using the lawn space.

 

All this information can be found on the web:  http://www.peninsulajuniorcrew.org/HOTL.htm , on Regatta Central AND

I am going to attach it for you as well.

 

Let's all exhale and have a wonderful regatta !

 

Thanks!

Claire Sighting at UCSD

Image from here.

...and she's rowing in her Stanford UNI ... OH YEAH !!! 

Full article here.

Head of the American 2011

Image from here

Flickr set here.

The Head of the American Information

Sacramento State Aquatic Center

Presents 

The Head of the American*

Saturday October 29, 2011

Race:  5k fully buoyed Head race for all!

Location:  ‎Nimbus Flat State Park / Lake Natoma
1901 Hazel Avenue, Gold River, CA 95670-4501

(916) 278-2842


View Rowing Locations in a larger map

The cox meeting for our entire team is at 7:15 at the finish line tent. That means everyone needs to be on the road by 5:00 AM.

 

It is 114 miles to Lake Natoma. Parking will be a nightmare. Be calm and relaxed. If you end up in Shuttle parking, no worries. Just drop off your athlete at the park gate, go to the shuttle lot and you will have plenty of time to get back.

All crews will launch from the finish line area. There is a $10 per vehicle parking fee imposed by the State Park. The State Park gates will open at 0600. Trailers and trailer tow vehicles are free with HOA parking permit obtained at the

Aquatic Center. Car toppers must pay the State Park fee. Additional parking is available offsite.

All boats will launch 45 mins before their race time.

Stanford race schedule is as follows. Complete race schedule here.

7:15 AM Cox/Sculler Meeting

9:00 AM Men's HS 4x (11 entries)

9:00 AM Women's HS 2x (15 entries)

9:15 AM Men's Novice 8+ (19 entries)

10:30 AM Men's Lwt 1x (3 entries)

10:30 AM Men's HS 1x (8 entries)

11:45 AM Men's Open Water 1x (2 entries)

12:15 PM Women's HS 4x (12 entries)

1:30 PM Men's Lwt 2x (9 entries)

1:30 PM Men's HS 2x (9 entries)

2:45 PM: Women's Lwt 1x (3 entries)

2:45 PM Women's HS 1x (8 entries)

Once you are done racing, and your boat is loaded, you may check out with the coaches and head for home.

Sunday practice is at 7:45 AM to unload and row, for everyone.

Thanks and good luck to us all !

____________

* Additional race information here. 

Are you training on an empty stomach?

Many thanks to Coach Bob Kaehler who granted permission to republish this article, The article, originally published on October 20, 2011, can be seen here.

_______________

Are you training on an empty stomach?

By Coach Kaehler

Athletes constantly ask me whether they should eat before training, or go out on an empty stomach. Even with the extensive amount of research available today, this and many other diet and exercise-related questions remain controversial. Each individual is different. Personal differences in metabolism can skew how each of us respond to not only the food we eat, but also the timing of its consumption and how much of it we can consume.

Most of us have busy schedules. Pressed for time, many of us will either train early in the morning, or squeeze in a session during lunch. Eating around a tight schedule takes some careful planning to ensure you’re getting a quality meal in before you hit the road. If you’re an early morning riser and you don’t eat before training, you’ve most likely fasted without food for six to ten hours. If your training session is less than 90 minutes, and you’ve fueled-up your muscles and hydrated properly, chances are you won’t have a problem. If however, you’re going longer than 90 minutes, topping-off your tank 30-60 minutes before heading out is probably a good idea. If you’re preparing to do your long session in the late afternoon and your lunch time is more than four hours away from training, a snack would also make sense.

Whether you’re training in the early morning or the late afternoon, extensive research favors easy-to-digest carbohydrates that also include a small amount of protein and fat. Examples include carbohydrate gels, energy bars and sport drinks. The small amount of protein and fat in these supplements help blunt the glycemic effect (the rate at which glucose enters the blood stream) and helps maintain a steady blood glucose level. A word of caution: some recent studies have shown that ingesting high-glycemic foods 30-60 minutes before training or racing can cause a hypoglycemic effect in the blood stream. Though this low blood sugar condition does correct itself quickly, it may not be ideal before a race. On the other hand, ingesting low-glycemic foods (whole grain) just before training or racing may cause too much strain on the digestive system. Bottom-line: experiment a little. Find what works for you in terms of what food you eat, how much you eat, and when you eat it relative to your practice sessions. Experimenting and observing how your eating habits effect your performance during your practices will help you better prepare for race time.

Eating further out from training sessions alters your food options. When eating two hours before a training session, it’s still a good idea to keep your meals small and easily digestible (surf and turf may be a little too much). I would recommend liquid carbs, breakfast or training shakes with a little protein and some fat, or lighter fruits like bananas and melons. Keeping your carbohydrate intake to about 1 gram per pound of body weight is a good guideline when you’re two hours from a training session.

When you’re eating three to four hours before a training session, you can eat a full meal that includes meat. The advantages of eating three to four hours before training is that it allows your body to restore your liver glycogen to normal levels. Also, assuming you’ve consumed enough carbohydrates with your meal, this timing also allows your body to store carbohydrates into your muscles as glycogen, and minimizes the feeling of hunger during training.

Consuming the correct amount of food depends on how hard and long your training session will be, as well as the temperature of your body and its rate of heat dissipation during your session. During hard training weeks, it’s vital that you stay on top of your caloric intake as proper fueling helps your body run at maximum efficiency. Cutting calories below usage levels can alter performance and recovery during a training cycle. So if weight loss is a goal, you may observe a decrease in performance until your weight stabilizes and you get your caloric intake back to an appropriate level.

Timing your food delivery takes careful planning and preparation, but is a fundamental component of training. Building it into your daily routine will help you get optimal results from your body, and set you up for better performance on race day.

Coffee Cambro Orders

Image from here

It's always nice to have hot coffee during early morning regattas. An advance phone call or e-mail to the local coffee shop is probably a good idea no matter where the race is. Below is an e-mail from the Starbucks manager of Rancho Cordova. 

Race Day Starbucks Coffee Cambro orders

Dear Teams;

To better meet your needs this year I thought it might be nice to try to pre-organize all the coffee cambro orders. We appreciate all the business your event brings to our store, but in years past we have not been able to adequately meet your coffee cambro orders due to shortage of cambro's.

Hazel and Tributary Point Starbucks only discount. Provide a 2.5 or 5 Gallon Cambro and receive a 10% discount at Hazel and Tributary Starbucks for that days Coffee cambro fill. The 10% discount will only be applied to the purchase of the coffee cambro. This will help us fill more team orders, since we have a small supply of cambro's available to our store for the day of the event.
What's included:
5 Gallon Coffee Cambro: $90 ($50 deposit which is returned once the cambro is back returned to store)

• 90 short cups

• sugar/artificial sugar

• 1/4 Gallon cream

• Stir sticks

2.5 Gallon Coffee Cambro: $45 ($50 deposit which is returned once the cambro is returned to the store)

• 45 short cups

• Sugar/artificial sugar

• 1/4 Gallon cream

• Stir sticks

1 Gallon Coffee Cambro: $20 ($50 deposit which is returned once the cambro is returned to store)

• 20 short cups

• sugar/artificial sugar

• 1/4 Gallon cream

• Stir sticks

Coffee Traveler (Box of coffee): $12.95

• 12 short cups

• Sugar/artificial sugar

• 16 oz cream

• Stir Sticks

Please email me at s08676@retail.starbucks.com with your order, desired pick up time weopen at 5am, and name and contact information, I will confirm through email and or phone if we can or can not meet your teams cambro order, if I do not contact you by Thursday 10/27/2011, I have not received the email, so please call the store.

If you are bringing in your team cambro please drop it off at our store and expect 30 minute wait while we fill the cambro with coffee. I must have all email orders submitted no later than Thursday 10/27/2011 12pm.

If you have any questions feel free to call our store 916-353-1038.

Copy and paste in an email to s08676@retail.starbucks.com below for order:
Cambro Size:Qty:Will you be providing a cambro to fill?Desired Pick up Time:Contact Name:Contact Phone Number and or email address:Thank you;
Kelcie Wilson
Starbucks store manager
12195 Tributary Point DR
Rancho Cordova, Ca 95670
1-916-353-1038Kelcie M Wilson
Starbucks Store Manager
8676 Hazel & Tributary Point
1-916-353-1038

Asian Broccoli Slaw

ASIAN BROCCOLI SLAW

Toss together:
2 pounds shredded broccoli stems and carrots (Safeway carries “Broccoli Slaw” in cellophane packages)

3 green onions, sliced

Mix together and refrigerate:
1/2 cup sugar
1/2 cup water
2 tablespoon soy sauce
1/2 cup rice vinegar

1/4 cup sesame oil
1/4 cup canola oil

Stir fry until toasted:
2 tablespoons sesame oil (I like to use toasted or hot sesame oil)
1/2 cup almonds, cashews, and/or pumpkin seeds

2 packages ramen noodles, broken up (don’t use the flavor packet)
1/2 cup sesame seeds (add last)

Strides for Life 2011

Congrats to Sharon for placing 3rd OVERALL in the Women's Division. Sharon ran the 4 miles in a little over 28 minutes !!

WHOO-YOO SHARON !!

Top Five Men and Women Finishers. Photo from here.

We had a lot of athletes finish within 35 mins ! Nice showing everyone !

Thanks to everyone that made it out to the lake. I know Mr. and Mrs. Cappel love seeing the young rowers out there running and having fun. We had rowers from Serra HS, Stanford RC, Pacific RC, St. Ignatius Crew , Cal Lwt Men and the St. Mary's Men's Crew team. The event raised over $100 K for Colon Cancer Foundation today. All that money goes to helps folks see treatment and get tested for colon cancer !

 

Strides for Life 2011 Pre-Race Information

Strides for Life 2011 Walk/Run

Taking the fight against Colon Cancer to the Streets

GET YOUR REAR IN GEAR

SUNDAY, OCTOBER 23, 2011
Registration: 7:30 a.m. at "The Circle" (Sunset Blvd. & Lake Merced Blvd.)

Lake Merced, San Francisco

4-Mile Run/Walk at "The Circle": 9 a.m.

Post-race pancake breakfast and other fun activities.


Questions? Call 650-348-5800

Some parking is available in the parking lot and in the surrounding streets. Course Map here. Google links for directions to Lake Merced here.

***

Dylan Cappel. Image from here

Athletes and Parents,

On October 23rd, Stanford Rowing Center will once again send a contingent of athletes to run in the Stridesfor Life Colon Cancer 4 mile run and give back to the community. The Strides for Life Colon Cancer Foundation is the outcome of the death of Dylan Cappel. Dylan died of colon cancer at the age of 23 while training for a berth on the 2004 United States Olympic Rowing Team. Dylan graduated from the University of Wisconsin-Madison in 2000 and at the time of his death was the assistant men’s varsity rowing coach at the University of Wisconsin-Madison. The organization is dedicated to his memory and committed to decreasing the amount of pain and suffering this hideous disease wreaks on society.

I had the pleasure of coaching all the Cappel children: Marissa, Jena Rose and Dylan, when they were in high school. Stanford University and Stanford Rowing Center sat down with the Cappels in the spring of 2003 and the concept of the Strides for Life Foundation was founded. That first year we had 187 walkers that descended upon Redwood Shores. The starting line was the Hotel Sofitel and the finish line was the Stanford Boathouse. Last year we had over 880 walkers/runners at Lake Merced in SF and this year we
are looking to break 1500 participants.

Dylan was a track start at St Dunstans in Millbrae and went to Serra HS and fell in love with rowing. He trained hard and went off to row at the Univ of Wisconsin. His sophomore year, he made the Varsity boat. Dylan is all of us. Peninsula kid, working hard, dreams of college, maybe of even competing at D1 school and making varsity. Dylan's dreams were cut short as he trained for 2004 but this foundation wants to make sure that no other person's dreams are taken away. Colonoscopies and follow-up care are given free of charge to people with no health care. Fathers, sons, mothers have all taken advantage of the opportunities that SFL has given them. For every dollar SFL raises, they turn it into 3-4 dollars of health care dollars by negotiating reduced rates of screenings and follow-up care.

Please follow the link here and sign up individually for the race. I have formed a team called STANFORD ROWING CENTER. Please search for the team on the link and register yourself, your family, aw heck, your whole neighborhood. The run has a breakfast, reggae band, great goodie bag including a running shirt and shopping bag, and local politicians in attendance including Fiona Ma.

There is no rowing practice on October 23rd, just this run. Dylan's birthday is October 17th, and he would have been 33 this year. The City of SF has declared the month of October, Dylan Cappel month. Let's go celebrate Dylan's birthday !

Thank you !
Monica, Joe, AD and Daniela

Head of the Pacific 2011

Rigging under the freeway...

...while the port slowly wakes up...

...and the water hyacinths are being cleared,

...the team waits for the cox meeting.

There is just enough time to choose one of the fabulous t-shirts...

...and then it's off to the races:

Congratulations to all racers!

Flickr set here.