What is a workout? Rob Rowland-Smith - Jeremey Rolleston (Feb 2011)

In his book A Life that Counts, Jeremy Rolleston introduces us to trainer Rob Rowland-Smith. A bit of searching on the Internet and you will find Rob as the SandhillWarrior on Twitter. He certainly impressed Jeremy (as well as me - see here) with his inspirational words and quotes. On pages 136 and 137 of his book, Jeremy quotes Rob's long version of What is a Workout (the short version appeared here a few days ago) as follows:

Here’s a quote by inspirational trainer Rob Rowland-Smith. He wrote it in the context of a workout, but for me, it epitomises the journey, process and outcomes of a committed and disciplined life. I placed it on the front page of my Olympic training folder so I’d read it often, and most times, I read it before I worked out so I’d be better able to discipline myself and work hard enough to achieve what I wanted to achieve during that training session:

"What is a workout?

A workout is 25% perspiration and 75% determination.

Stated another way, it is one part physical exertion and three parts self-discipline.

Doing it is easy once you get started.

A workout makes you better today than you were yesterday.

It strengthens the body, relaxes the mind and toughens the spirit.

When you workout regularly, your problems diminish and your confidence grows.

A workout is a personal triumph over laziness and procrastination.

It is the badge of a winner – the mark of an organised, goal-oriented person who has taken charge of his or her destiny.

A workout is a wise use of time and an investment in excellence.

It is a way of preparing for life's challenges and proving to yourself that you have what it takes to do what is necessary.

A workout is a key that helps unlock the door to opportunity and success.

Hidden within each of us is an extraordinary force.

Physical and mental fitness are triggers that can release it.

A workout is a form of rebirth.

When you finish a good workout, you don’t simply feel better ... you feel better about yourself."

Rob completes this with the following words:

To follow your dreams takes commitment ... and this means discipline.

Some great words here and they will certainly help me focus on what is needed when working towards a Dream.

When you workout regularly, your problems diminish and your confidence grows. - Jenny and Deb Cooper stroking with George sweeping - DBNSW 2008 Development Squad - Blackwattle Bay / Sydney (Sun 26 Oct 2008)
When you finish a good workout, you don’t simply feel better ... you feel better about yourself." - DBNSW 2008 Development Squad - Blackwattle Bay / Sydney (Sun 26 Oct 2008)

Solutions - Albert Einstein / Kaveh Rajab Khalilpour (Tue 11 Jul 2017)

Rose - Joey - Woronora (Fri 30 Jun 2017)

Albert Einstein on Solutions:

we cannot solve our problems with the same thinking we used when we created them

via The Conversation - Kaveh Rajab Khalilpour (Profile) by Kaveh Rajab Khalilpour.

Simplicity - Jorg Colberg (Mon 23 Apr 2018)

Streaming - Chippen Lane / Chippendale (Sun 29 Apr 2018)

Jorg Colberg on Simplicity:

the simplest problems often are the hardest to solve.

via Success in Photography by Jorg Colberg.

Curiosity - Bernadette Jiwa / John Gregory Olson (Wed 07 Jun 2017)

Torn - Glebe (Wed 07 Jun 2017)

Bernadette Jiwa (from Story of Telling) on Curiosity:

the first key is curiosity. You can’t see problems worth solving unless you’re curious, and you also care about solving them.

via Birth of a breakthrough idea by John Gregory Olson.

Coaches & Coaching: The Art Form - Drew Ginn (Tue 24 Jun 2008)

Another Favourite Blog Post by Drew Ginn. This time about coaches and coaching titled Coaches & Coaching: The Art Form (Tue 24 Jun 2008) ..

[..] From directing, to coaching, to supporting and delegating. It's important to understand that coaches need to be adaptable and flexible in the style to best suit the athlete and the situation.

From what I have been exposed to over the years I have had coaches who have all been different and at certain times they have suited my needs and other time they have not quiet matched up to what I have needed. This has also played out in relation to the situation also.

Recently our coach, Chris worked on being more directed and coaching in his style. After we got back into things it was required that he shift his focus to suit our situation. It was a different energy and help us greatly in getting the ball rolling again. We have been good at working with him in a more supportive and delegating way which relates to our experience and willingness to be involve and responsible for our preparation and performance.

Years ago with the four, Noel Donaldson was great at managing the group and as such operated well in a supportive capacity. This did not mean at times he didn't shift into directing the group and coaching but it was often a quick switch and very effective in getting a response.

Now when I think of my development years at times I need a good kick up the ass. And well I had a few good coaches that did it perfectly. My only concern with this style of directing is that at some point the emphasis needs to shift and if it doesn't then problems and or confusion can grow.

In Australia right now we have a large variety of coaches with such a range of experiences and history in the sport. I am sure there is a different level of ambition and ego too. Surely they are no different to the athletes in one sense. They want to be the best they can be. They want to be the best. They I would have thought would want what is best for their athletes. Some times these two things can be in conflict which to me is the coaching dilemma.

This [leads] me to consider what it can be like in a crew also. In fact it goes to the heart of teamwork and why it can be so challenging to get it right. In a boat you want to do the best you can. You also want the team to do it best. You want everyone one to do there best. The dilemma then is what is the priority then? What are you measure by? What drives what and what can bring it all undone? These question like the coaches dilemma are very important in understanding why some times things work and other times they don't.

At this level everyone has ability and everyone has performed in a way to get to where they are. There fine line between wanting something for your self and wanting something for others is a fickle and often precarious position. You need to be motivated to be the best, but this need has to stay in check with relation to the motivation for the collective effort.

I mention all this because coaching like rowing is about balancing the influences, expectations and needs of all involved. Although the coaching view of things is some what objective if this is all that is focused on then the nature of the art form is lost in the numbers. The subtlety of shifting and adapting is needed with out being reactionary. A coaches view is often more comprehensive. They have to take in more information about performance on and off the water. This is the challenge and to honor all perspective is critical.

Coaches like athlete need to be masters of their art form to have longevity. When I say master I refer to the ability to stay even in their presence and maintain consistency while subtly shifting focus based on what the situation requires.

As an athlete I know I need a coach. I enjoy having a person who I can work with to enable the best outcome. I have been fortunate to have what I would say as some of the great coached from our sport. Noel and Chris have been a major factor in me getting this far and assisting in helping me to not only be a better athlete but better person.

This I am sure is not unique to me, I am sure many athletes have and will continue to feel this way about their coaches.

Lots to think about in this one.

On Photography - Feeling and Responsibility - Streetshooter (Mon 22 Jun 2015)

Red - Chippendale (Tue 23 Jun 2015)

Streetshooter on Photography, Feeling and Responsibilty:

if you feel a photo in your heart and you see it in your heart and mind, you need to see it with the camera. [..]

I like to assume responsibility for my work [..] there’s a real satisfaction to SEE something and then MAKE a photo and have it satisfy you and maybe others too. You can think how you saw the photo coming together and recall everything about it that you didn’t take the time to forget.

I think I understand but not fully.

via Streets of Philadelphia … A Visual Diary … Page 7 … Fuji X100s by Streetshooter.

I've walked to work since we moved office in Feb last year. I love it. It takes about 30 minutes and it has become an invaluable time for me to just walk and be engaged in the moment of just doing that. It gives me a chance to just think about things and I solve many problems and reflect on life a little. I have found a nice way and a few options and a couple are my favourites because how they make me feel. Often I see something that I have not noticed though I have walked past it many times. This photo is one of those things. It is just a few scratches on a peice of metal that has been painted red. I felt it, saw it, made it and I am responsible for giving it a life beyond itself. I love what photography does and these words make some sense of it all. Thanks Streetshooter.

DGK All Day (2 of 5) - Soho / New York (Thu 18 Aug 2011)

DGK All Day (2 of 5) - Soho / New York (Thu 18 Aug 2011)
After the initial spotting (*), decided to make myself interested in the posters on the wall.

Maybe the DGK Guy (*) won't care too much. He's still head down on his phone, as is half of New York.

Just see how he responds.

Good no problems.

BTW, great posters. Lots of details in them, particularly when viewed on the original photo.

[oc6] Open Water Turns

More great advice from Another View from Seat 6 (available as a word doc here) by Jerry Franklin, this time on open water outrigger race turns:

Turns often provide a challenge during the races. The rule states that any inside boat that has overlap (i.e., has any part of the canoe ahead of any part of a leading canoe) has the right of way [1]. The reality is that unless you know and have confidence in the other canoe’s steersman and can communicate with him/her, it is not worth taking the risk of hitting and getting tied up with another boat even if you have the right of way. You may win a protest if the other boat doesn’t give way, but the boats that pass you from behind while you are trying to get untangled will still finish ahead of your boat, and the boats ahead of you will get further ahead.

You can’t control everything that will happen in a race turn, but you can plan what you are going to do in advance (and, I mean, way in advance). By checking the boats around you and determining where they are likely to be when you hit the turn, you can plan where you want to be and begin setting up your position long before the turn. Turns are of different angles and take place in a variety of conditions so there is no one perfect way to execute all turns. Where the turn is fairly severe (i.e., a course change of close to 180 degrees), a wide approach with a tight exit works well. But each turn calls for a somewhat different approach and exit, and other boats entering the turn at approximately the same time will determine your best angle of entry and exit. [2]

Notes

• [1] Knowing and having experience with other steersmen is important. The good ones will work with you to avoid problems. Sometimes that might give you a little advantage, sometimes it will give them a bit of an advantage, but it will always help both boats/crews in the long run. Remember, part of being a good steersman is staying out of trouble and sometimes that means working in cooperation with other steersmen.
  
  
• [2] In my experience, most steersmen try to turn the boat too sharply thus slowing it down and having to correct severely to straighten out at the end of the turn. I prefer a less severe turn which keeps more boat momentum and lets the boat more naturally come to the correct course. However, if the crew is concerned that the boat is not coming around fast enough, they may try to “help” it turn when it actually would be better for them just to paddle forward and let the boat turn on its own. They need to know what you are doing or trust you to do the right thing.
  

A little incident recently made me fully understand this rule as it was intended - the key word is overlap. I thought for some reason the inside canoe had to be ahead (ie it's nose was in front of the outside canoe).

Alan Q. - Five Islands OC6 Regatta - Wollongong - Sun 18 Jan 2009

A Warrior practises a powerful exercise for inner growth ..

A warrior of light practises a powerful exercise for inner growth: he pays attention to the things he does automatically, such as breathing, blinking, or noticing the things around him.

He does this when he feels confused, and in this way he frees himself from tensions and allows his intuition to work more freely, without interference from his fears and desires. Certain problems that appeared to be insoluble are resolved, certain sorrows from which he thought he would never recover vanish naturally.

He uses this technique whenever he is faced with a difficult situation.

From the Manual of Warrior of Light by Paulo Coelho - (more here).

Last day of 3 months off work. This and the next few posts might help describe what it has been all about (a future post will talk about the Warrior of Light, how I found it and what it means to me).

I know I have needed this time and I appreciate the help I have had from many people to make it possible and to help achieve what I have done. Thank You to All, as always .. Geoff

'he pays attention to [..] noticing the things around him.' - One Day at a Time - Collage@Global Gossip/Kings Cross - 22 Mar 2010 (picasa)

'He does this when he feels confused, and in this way he frees himself from tensions and allows his intuition to work more freely,' - One Day at a Time - Redfern - 22 Dec 2009 (picasa)

'Jenny with Europe 2009' - One Day at a Time - Alexandria - 19 Mar 2009 (picasa)