This morning, I went to the boathouse and did a workout on the erg: 2 minutes @ pace, 1 minute rest x 10. It was a workout recommended by one of my college roommates who won a gold medal at the U23 world championships this past summer:
In the afternoon, I got to run with the XC team and we did 6 x 800m on the road through the snow and wind. The team heads up to Hebron Academy in Maine this weekend for the New England Championships.
Happy New Year of Workouts to all!
ar.nf.nr.
-Alex
HAPPY HALLOWEEN EVERYONE!!!
Lowkey day here in Kent, CT. Woke up and did an erg session in the boathouse plus a lift at the gym.
Hope everyone had some great workouts and even better costumes!!
ar.nf.nr.
-Alex
Went out on the Cross-Country course today to do some 1200m intervals on the course. I was in charge of group three and they were excited…
At the start of the workout.
Group 2 at the start of their 2nd 1200m piece.
The Team after the workout.
Good prep day for the Parent’s Weekend race this Saturday.
Hope you all had some great workouts!
ar.nf.nr.
-Alex
Turned out to be a great day in Connecticut to get one more row on the Housatonic before the 4+ heads up to Boston for the Head of the Charles this weekend. I had them do a 1′ on/1′ off workout to prepare for the 5k.
Looking good…
ar.nf.nr.
-Alex
Another great day in Kent, CT. Got up early and erged at the boathouse, then got to go out on the Housatonic with the 4+ and do some 1:30 on/:30 off pieces.
Hope everyone is having some great workouts!
ar.nf.nr.
-Alex
Day 333!! Somewhat of a coincidence that I ran with “group 3” of the cross-country team today. Unfortunately, we ended up running more than 3 miles (total run came out to about 5). All the fields were wet and at one point we stopped to do push-ups into a puddle…
Got to see Lil’ Nicky down in NYC last night and I have to admit, Surfset seems to be keeping him in pretty impressive shape. Hopefully I’ll be getting a new house guest soon!!
ar.nf.nr.
-Alex
Took out the Kent School Boat Club’s Varsity 4+ to train for the Head of the Charles in 3 weeks. We did a pyramid of 1 minute on, 1 minute off, 2 minutes on, 2 minutes off, 3 minutes on, 3 minutes off, then back down.
Being out on the water in Kent, CT offers some incredible views.
ar. nf. nr.
-Alex
Back in the boarding school schedule – only a half day of classes on Wednesday! Woke up and went into the boathouse to erg for about 40 minutes. In the afternoon, ran 5 miles with the XC team doing pick-me-up’s for 1:30 spurts. Afterwards, finally got to use the unbelievable fitness center to do a longer lift. All in all a pretty good day in CT.
Hope everyone is enjoying the week!
ar. nf. nr.
-Alex
Finally getting settled in at Kent School in Kent, CT and running with the Cross-Country team for Varsity Pre-Season. Woke up early and got an early run in Macedonia State Park while it was pouring down, then had a great second practice this afternoon running along the Housatonic River. All in all totaled somewhere around 11 miles, always fun to have a new season underway and to see how many people trained over the summer!
Hope everyone is having a great week and enjoying the final days of summer!
ar.nf.nr.
-Alex
Finally back from the U23 World Championships in Lithuania. It was an incredible regatta and especially exciting to row for the United States of America.
In our first race, the heat, we drew New Zealand, Great Britain and Lithuania. We had a fast start and led for the first 1750m before Great Britain put on a fast sprint and ended up beating us by about 0.9 seconds. Top 3 from the each of the three heats advanced directly to the semi-finals
In the semi-final, we raced Germany, Australia, Canada, Ukraine and Ireland. We had another fast start but Germany took the lead for the entirety of the race. We held 2nd place for about 1600m before Australia sprinted past us in the final 400 m but top 3 advanced to the Grand Final on Saturday so we were in.
On Saturday, in the Grand Final, it was Germany, Great Britain, Australia, Spain, New Zealand and the United States of America racing for medals. The wind was blowing directly down the course for a 15mph headwind which made for slower times and longer races. At the start, Germany and Australia both blasted out of the blocks but we were right off of them and sitting in 3rd place. Through the 1500 m mark, we were holding 3rd but Great Britain was pushing on us – we started to execute our sprint by slowly bringing up our rating and with less than 100m left in the race, we were still holding the 3rd position by the smallest of margins. In the final 8 strokes of the race, Great Britain inched their bow ball ahead of ours and ended up beating us for the final medal spot by about 0.7 seconds. 
From left to right (and bow to stroke): Ted Baumgardner, US Naval Academy, Alex Karwoski, Cornell, Will Gillis, Princeton and finally Justin Jones, Northeastern. It was a tough Grand Final and we were disappointed with our result for the race but overall, we finished 4th at the World Championships.
I hope everyone has had a great summer so far and some great workouts to match. Flying out today to LA to meet up with the big brother before starting our drive back across the country!
ar.nf.nr.
-Alex
We Are One 365 Challenge 