Future Blog Post Topics

Here are some of my thoughts on future posts:

• Hand Care for Rowers - epsom salts, Neosporin, fabric band-aids, New Skin liquid bandage, and taping secrets


• Lightweight rowing


• Susquehanna's travels to Head of the Charles


• Celebrating our graduates


• Personality traits in an eight

Fabulous and Free Workout of the Week

I'm spending the holiday weekend in Connecticut with Phil. On Saturday we got a chance to go hiking together with our friend from college, Dave. While on the hike, I started to think about how hiking can be a great workout, and better yet, it is free!

Our destination? Craig Castle in Meriden, CT. It wasn't a particularly grueling hike, but we kept a good pace and challenged ourselves.

As a rower, it is important to concentrate on how your body feels during every piece and every race. A competetive rowers is all all too familiar with the burn that emanates from their quads or other parts of their body. Running on a treadmill or elliptical bike can be thankless. It is all too easy to not challenge yourself if you fall into a workout rut. Hiking is great exercise that challenges your muscles by demanding precision and balance in your steps, stamina to make it up (or even down) steep inclines, and focus and mental strength to keep going.

I suppose the same can be said about mountain biking, but that means you need a lot of specialized gear (a good bike and gear can be more than 1g). Mountain biking also demands an intense level of coordination. Speaking coordination (or lack thereof), I did take a small spill on the hike. It was toward the end, on flater terrain with a small slope on the side of the road. We were going quickly and my shoes slipped on some loose gravel. I sustained a nasty scrape on my knee, but other than being a little bruised and sore, I should survive. On that note, always hike with others and take proper safety precautions.

Find a local hiking spot today and enjoy the holiday weekend!

What's Been Going on at the River

CPRA (the Central Pennsylvania Rowing Association) is in full swing now, after starting the season strong with a week long intensive coaching program last week. For those of you unfamiliar with CPRA, it is a local rowing club that is geared toward adults in the community. We have three coached rows a week and also have the opportunity to train for races. Some members rowed in college, learned at a camp, or took a course. Each year, CPRA hosts two Learn-to-Row weeks for adults and also two Junior camps for high school students in addition to regular rowing.

Many Susquehanna University students have been involved with CPRA -- just to name a few: Chris Meharg '03, Kathy Wulderk '04, me '05, and Ang Weaver '09. This summer Jill (Sands) Martin '05 is serving as the Head Coxswain and we are also joined by current student Katie Messler '11.

My own CPRA experience began in the winter of 2003 coaching CPRA members on the ergs 2-3 times a week at SU. That is how I believe I met Coach Jim. Every Saturday morning, I would coach an erg workout -- which is also where I met my Chiropractor, Dr. Ed Kryzkwa who showed up every week without fail. After coaching, I could get my own workout in.

In the Summer of 2004, I coxed and rowed with CPRA. Most frequently, I coxed the "Edna M. Sheary." A bow coxed Vespoli DL, it was a heavy weight men's boat, and I coxed Jim Baker, Mike Domzalski, Jim Grose, and Marc. That was the summer that Steve Loaiza blew into town. I use that phrase because no one in CPRA was quite sure how to take him. He was full of gusto and I think he enjoyed ruffling people's feathers. I think that I coxed Steve in that boat too.

That fall (2004), Steve began coaching the Bucknell Men's Crew and Jim began Assistant Coaching at SU. The one memorable time that we all converged was at Head of the Charles. That is certainly a story I will have to share in a future post. I don't hesitate in saying that it was the best weekend ever!

Upon graduating in 2005, I moved to southwestern Ohio to attend gratuate school. My closest involvement to rowing there was supervising a Resident Assistant, Randy Fiedler who served as coxswain on the Miami University crew team. When I moved back to the area to begin work at Bucknell, I was certain that I would be involved in CPRA once more.

After settling in at Bucknell, I began to row again. In 2009, I joined the Board of Directors and became their Social Chair. Last summer I got to train a lot in a sweet Empacher Double with Bucknell grad student Renee Perry and also cox a quad for the Learn-to-Row sessions. I am also the hostess for our infamous "Thursday Night Socials." Every Thursday after rowing, we grill hamburgers and hotdogs (with the occasional veggie burger) and join each other for snacks and fun.

For the first two weeks of the season, I am coaching. I thought that I would be itching to get back into a boat, but I am really enjoying myself. My experience coaching in the past year has really challenged and stretched me. I think that rowing now saddens me a bit because I know that I will never probably train at the same level I did in college. It still gives me immense joy and satisfaction, but at least with coaching I am holding others accountable to reach that level I miss.

In the news lately, CPRA was in the Daily Item, with comments by Coach Steve. Also, Bucknell Assistant Women's/CPRA Youth Coach Dan Wolleben was voted as Mid-Atlantic Assistant Coach of the Year.

Sweet Yoga Moves

It is a proud moment for a coach when an athlete does something totally unexpected, but completely in line with the training that they have been doing and then wants you to know about it. In my case, Devin Thomas and his fellow road-tripping teammates (Rob Pennaherrara, Erika Mall, Amanda Nichols, and Krissy Bohrman) sent me a photo of the "tree pose" that we have incorporated into our crew practices.


For those of you who may be looking to incorporate yoga into your workout routine, I tried to find a few basic resources. For SU rowers, if you have a photo of yourself completing one of our yoga moves, send it to me and we can compile our own SU Crew pose post.

iYogaLife.com is a great way to introduce yourself to Yoga and its benefits. They offer a blog entry and then a slideshow with photos depicting the various poses -- making it a simple and understandable to practice new moves. They also have various topics geared specifically toward gender, different types of athletes, and more.

• "The 5 Best Poses for Athletes" highlighted by the iYogaLife Slideshow
• "The Gym Goer's Guide to Yoga" on the iYogaLife Slideshow

eHow also offers a free video series on Yoga Poses & Positions for athletes.

Coach Twins and Other Clothing Info

A funny thing happened on the way to the Mid-Atlantic Collegiate Crew Championships -- without planning it, myself (Coach Rachael) and Coach Jim dressed in nearly identical outfits.

Under normal circumstances, Coach Jim, Coach Steve, and I have the same Carhartt rain jacket. We've never gotten a photo though and this was all I could find.

I tend to bundle up before going on the water, so I routinely wear my "snowsuit" which consists of my Carhartt jacket, Under Amour Frosty Tights, rain pants, boots, and a hat. Luckily the weather smiled upon us at MACCCs and I could finally shed my layers.

When we go to races, I like to wear things that show my Susquehanna spirit - such as my SU Crew hat and then a maroon or orange top. That particular day, Jim and I must have been thinking on the same wavelength because we each had orange shirts, dark khaki shorts, sneakers, sunglasses, and our SU Crew hats on. Since it was so hot that day, I changed part way through after dripping with sweat. I did get a little guff suggesting that I merely changed to avoid being Coach Jim's twin.

Later in the season at our crew banquet, team members helped the coaching staff look even more cohesive by presenting Coach Steve and I with fake mustaches. I am just about dying with laughter in this photo.

Many of you have expressed interest in being able to purchase SU Crew apparrel. This fall, I would like to make sure that happens.



Here is what I would like to make available:

• Black and maroon traditional Susquehanna Crew jackets
• Orange and maroon rugby shirts
• SU Crew hats
• A nice polo with an embroidered logo or nice t-shirt for coaches and parents

Is there anything that you would like to see made available? Leave your suggestions on the comments section.

While we are on clothing, let me share a few of my favorite things good for coaching or rowing:

• Under Armour Frosty Tights
• Sew Sporty Racing Shirts
• Eddie Bauer Weather Edge clothes and accessories
• Lands End Performance Sport
• Tretorn Skerry boots

Having a full time job has certainly enabled me to buy a lot of things that I didn't have while in college. Actually, a lot of the clothing that I might wear now didn't even exist when I was in college. So, I mostly rowed in t-shirts and regular gym shorts. That definitely worked, but the nice thing I have found about the new wicking fabrics is that you can just rinse them out in the sink and let them air dry if you can't do laundry all that often. Cotton can also get really cold on the water if you get wet, but a good racing shirt or pair of spandex tights pulls the water or sweat away from your body.

Remember, "it is all about layers." Think it is too hot for pants but too cool for shorts? Try a pair of soccer socks and push them down if you get hot. They can also help with track bites. A cheap way to protect your legs from track bites is to cut the feet out of nice, thick socks -- pull the band up to your calf and bingo, no more track wounds. I still have scars from rowing the Empacher last summer until I got smart and used something a little thicker than just a band-aid. Vests are a great way to regulate body heat, and a lot easier to get out of than a pull-over jacket.

Looking to pick up a few must have for rowing pieces? Try a local outlet shopping center. They often have brand outlets like Adidas, Nike, Under Armour, and more. If you have a Triple A membership, you can often get a discount coupon book and if you shop on a national holiday weekend like Memorial Day or 4th of July, there are often extra deals to be had.

They Say a Picture Says a Thousand Words...

Another part of our banquet was a lovely slide show that senior Sarah Hawk put together. Since I don't have the photos or the slide show, I thought that I would treat you to my own version of the slide show showcasing the many faces of SU Crew...

Sulking Christine and sad Sarah say goodbye to the rowing season, while ecstatic James is just happy that he could row in the final race of the season.


Chris and John Adams ponder the mysteries of the universe and the future of the SU Crew Team,

while Tess shows them some serious attitude.

Stephen and Sarah want to know if Tess is kidding because...

Sarah thinks that attitude comes from new accessories.

Paula is trying her best to be a monster, regardless of accessories.

Krissy, Amanda, and Chris B. are ready to row again because

Rob and Devin have some secret moves planned for the team.

Poor Paula is lost without her teammates,

but Nick F. tells Paula to play it cool and wait for next semester.

Nick C. and Amanda might not look that enthused, but

Megan shows them how to put their game faces on.

Lauren S. decided to give up her dream to be the next pageant queen hoping for world peace, and settled on rowing instead.

Erika, her pageant hairstylist was disappointed, but decided to experiment on Rob.

While a successful hairstylist, Erika fails in the pageant coaching business, as Tomas (her only other hope) took second place in the Little Mr. Gym Time pageant.

Kate is rarely ever not smiling, but she too is disappointed that crew is over.

Jon F. told her that she can still work on her muscles by picking up/throwing large objects.

Christine encourages everyone to eat their fruits and vegetables over the summer and

told Jon Adams to enjoy his delicious desserts in moderation.

Joe and Lauren M.think that you can learn a lesson from wildlife, suggesting that swimming is a great summer time activity that will keep you in shape like the fishies.

James said that you should be careful exercising in the wilderness or you might get bitten.

Devin suggests that working out is easier in a team and there will be plenty of other training tips on the blog this summer.

In the wise words of "Mr. T" the SU Crew girls "pity the fool[s]" who don't stay in shape and continue to train for crew over the summer.

Haley is in shock that the year is over,

Erika just can't believe it either!

Devin said that he is already ready for next year!

Chris C. said, "You are going to be as surprised as the look on my face because..."

"I really plan to bulk up!"

Have a safe and enjoyable summer!

Colleen approves this message.

Tradition, Tradition!

Tuesday, just one week ago marked our end of the year celebration banquet. Our banquet is an event where we get to look back on the year and pass on our traditions. Part of that tradition is giving team awards.

The Brass Oarlock Award

In old wooden shells, the riggers had brass oarlocks. The sleeve of the oar was covered in leather (called oar leathers) which would rub against the inside of the brass oarlock with each stroke. Over time, the outside part of the oarlock would become rough or pitted and develop a patina, but the inside of the oarlock stayed shiny and beautiful. "Brass Oarlock" is given to the man and woman on the team who may not be the most showy, but prove their devotion and commitment to the team through hard work, persistence, and tenacity.
2010 Woman - Samantha Gromek
2010 Man - Devin Thomas

Most Improved Novice Woman Award (MINOW) - Lauren Seamon
Most Improved Novice Man Award (MINOM) - Rob Penneherrara

The Broken Fin Award
The "Broken Fin" is given to an outstanding Susquehanna coxswain each year. This year in particular, it was given also to a rower turned coxswain that actually had a "broken fin" (his elbow).
2010 - James Hendershot

The Shaft
The "Shaft" is a broken old Susquehanna oar which is passed down each year - rower to rower - to someone who "gets the shaft." Essentially through bad luck or circumstance, this person may not have the best year, but who is still commitment to the team and also has an outstanding attitude.
2010 - John Adams

The Green Sweatpants Award
The "green sweatpants" used to be passed down to a rower with an awesome fashion sense and attitude. During my time on the team, a pair of lime green sweatpants actually existed, but most have fallen a part in recent years. In place of the sweat pants, Courtney Jean Lippincott surrendered her famous yellow rain boot (before rain boots ever became so popular).
2010 - Haley Murphy passed down the award to Paula Trinchera, whose funky/bright spandex and outlook always keep us entertained!

The Ergman Award
The "Ergman" was created by Coach Steve's wife Patty. It is passed down from rower to rower and symbolizes someone who attacks the ergs.
2010 - Devin Thomas passed the cape on to Rob Pennaherrara

The Hammer Award
Hammers are given to the members of the team with the best erg performance.
2010 - James Hendershot, Nick Corridoni, and Christine Magee

Race Day Photos

Photos from Knecht Cup - thanks to Sportgraphics.com