New Personal Best

[old] lintonwilson · Post by **[old] lintonwilson** » January 29th, 2006, 8:48 pm

rowed my first race @ the "midwinter meltdown" in madison, wi saturday. thanks to all the folks @ the mendota rowing club for hosting such an awesome experience. 2 new pb's 2k 7:07.6 6k 23:11.3

[old] mpukita · Post by **[old] mpukita** » January 29th, 2006, 8:51 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(lintonwilson @ Jan 29 2006, 08:48 PM)</div></td></tr><tr><td class='quote'>rowed my first race @ the "midwinter meltdown" in madison, wi saturday. thanks to all the folks @ the mendota rowing club for hosting such an awesome experience. 2 new pb's 2k 7:07.6 6k 23:11.3 </td></tr></table> Nice rows Dan ... congratulations!

[old] cbrock · Post by **[old] cbrock** » January 29th, 2006, 9:28 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(mpukita @ Jan 30 2006, 03:52 AM)</div></td></tr><tr><td class='quote'>New 2K PB: 7:23.3 down from 7:26.1 ... not a huge improvement, but good enough to win gold in the LW Masters Category in Cincinnati, which was a HUGE surpise for me ... being my first race. I had a rotten night's sleep due to too much caffeine yesterday used to stay awake on the drive down to Cincinnati, and had to drop a pound at 5:30 am jogging in sweats and windshirt in the hotel room to make weight (164.5 at weigh in ... close). I have to thank my daughter, for coxing me right on the 7:18 target pace until almost the last 300M, and of course Mike C. for the Wolverine Plan and associated "virtual coaching" ... plus the good wishes of many here. But, I do have to say that if I hear, "OK Dad, explode off those streatchers!" one more time today, someone's gonna get hurt! </td></tr></table> Fantastic effort Super Righteous Man! Bit more sleep and less time fighting for justice and you will be sub 7.15 for sure. Again well done and good luck at Boston if you are entered! Regards, Chris PS: Think you are ready to blow away those 5, 6 and 10k PB's as well!

[old] mpukita · Post by **[old] mpukita** » January 29th, 2006, 9:35 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(cbrock @ Jan 29 2006, 09:28 PM)</div></td></tr><tr><td class='quote'>Fantastic effort Super Righteous Man! Bit more sleep and less time fighting for justice and you will be sub 7.15 for sure. Again well done and good luck at Boston if you are entered! Regards, Chris PS: Think you are ready to blow away those 5, 6 and 10k PB's as well! </td></tr></table> Thanks Chris ... no Boston for me, I'm not worthy. Maybe someday though ... that's a long term plan ... at 50 maybe? 3 years? And yes, time to work on the other PBs ... been putting them off to stick with the WP. If you're going to Boston, good luck to you!

[old] Xeno · Post by **[old] Xeno** » January 30th, 2006, 12:01 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(lintonwilson @ Jan 29 2006, 05:48 PM)</div></td></tr><tr><td class='quote'>rowed my first race @ the "midwinter meltdown" in madison, wi saturday. thanks to all the folks @ the mendota rowing club for hosting such an awesome experience. 2 new pb's 2k 7:07.6 6k 23:11.3 </td></tr></table> Good job Dan How did you pace yourself for the 2K? You have the body for a clear sub 7. I hope all is well. XENO

[old] TabbRows · Post by **[old] TabbRows** » January 30th, 2006, 9:23 am

I broke my 8 minute barrier at the Big Bend Ergomania in Tallahassee on Satruday. 7:52.0 Sure beats the 8:39.7 I had last year (after only erging a month)! Not having my own erg, meant I had to use the one at the athletic club. Since I couldn't make it every day, I followed an adjusted WP, using my club time for L4 (but only 40 minutes due to machine use time restrictions), on the water sweeps for L3 and weekly trying to add in either a L2 or L1. Now that I've got a refurbished Model B of my own, I can make better use the training forumns without some "fitness" clubber huffing behind me to get in their 5 minutes on the machine. I'm also now on the way to pulling a million meters before April 30th. Next purchase has to be Xeno's DVDs. Stephen Tabb

[old] lintonwilson · Post by **[old] lintonwilson** » January 30th, 2006, 10:10 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Xeno @ Jan 29 2006, 11:01 PM)</div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(lintonwilson @ Jan 29 2006, 05:48 PM)</div></td></tr><tr><td class='quote'>rowed my first race @ the "midwinter meltdown" in madison, wi saturday. thanks to all the folks @ the mendota rowing club for hosting such an awesome experience. 2 new pb's 2k 7:07.6 6k 23:11.3 </td></tr></table> Good job Dan How did you pace yourself for the 2K? You have the body for a clear sub 7. I hope all is well. XENO </td></tr></table> thanks xeno, I followed your suggested pacing strategy, which worked perfectly. recruited a cox, gave him a note with the following and he kept me right on the numbers. 800 +1 @ 1:48 600 @ goal 1:47 400 –1 @ 1:46 200 –2 or better @ = <1:45 yes, sub 7 is next, will let you know. thanks again dan

[old] lintonwilson · Post by **[old] lintonwilson** » January 30th, 2006, 5:56 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(mpukita @ Jan 29 2006, 07:51 PM)</div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(lintonwilson @ Jan 29 2006, 08:48 PM)</div></td></tr><tr><td class='quote'>rowed my first race @ the "midwinter meltdown" in madison, wi saturday. thanks to all the folks @ the mendota rowing club for hosting such an awesome experience. 2 new pb's 2k 7:07.6 6k 23:11.3 </td></tr></table> Nice rows Dan ... congratulations! </td></tr></table> thanks mark!

[old] mpukita · Post by **[old] mpukita** » January 30th, 2006, 6:00 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(TabbRows @ Jan 30 2006, 09:23 AM)</div></td></tr><tr><td class='quote'>I broke my 8 minute barrier at the Big Bend Ergomania in Tallahassee on Satruday. 7:52.0 Sure beats the 8:39.7 I had last year (after only erging a month)! Not having my own erg, meant I had to use the one at the athletic club. Since I couldn't make it every day, I followed an adjusted WP, using my club time for L4 (but only 40 minutes due to machine use time restrictions), on the water sweeps for L3 and weekly trying to add in either a L2 or L1. Now that I've got a refurbished Model B of my own, I can make better use the training forumns without some "fitness" clubber huffing behind me to get in their 5 minutes on the machine. I'm also now on the way to pulling a million meters before April 30th. Next purchase has to be Xeno's DVDs. Stephen Tabb </td></tr></table> Stephen: Nice improvements ... Hey, here's an idea, let the clubber that needs the machine for 5 minutes on max drag at 50SPM use it while you rest between 1500M and 2000M intervals ... it just won't be active rest. This way, you can do L2s at the club as well. You can picture it in your mind, can't you? Keep it up ... let us know when you hit your million. Regards -- Mark

[old] csabour · Post by **[old] csabour** » January 30th, 2006, 8:07 pm

6k test this evening 22.38.2 1.53.2 split rate 28 my plan was this; 1000m@24r, 3000m@26r, 1250m@28r, 750m@31 it was interesting... i'm sure i could have tapered some seconds with some higher rates but the coach suggested this and i was willing to experiment. it was 4 seconds faster than my 22.42 in November. it's a small step but atleast it's in the right direction.

[old] dgivnish · Post by **[old] dgivnish** » January 31st, 2006, 3:27 pm

New PB Saturday for 60' 14,676 (prev. 14,501) I tried for 2:02.0 pace @ 23spm -- held the rate but paced at 2:02.6. Probably would have done better with 24 or 25 and not pulling as hard. My calves certainly would have felt better. I'm blaming that on walking 18 holes earlier in the day (sorry for those of you dealing with rain and winter). I'm starting to work on extending L4 workouts longer than 40 minutes and doing more L3's. Any comment on what to watch out for when increasing L4's? In RowPro, I've set some up at 48 (30sec on 16 segments), 52 (60sec on 12 segments) and one over 60 minutes. I'm concerned the effect of a dramatic time jump and recovery times. Thanks Dave G

[old] soundave · Post by **[old] soundave** » January 31st, 2006, 4:02 pm

Rowed 15,000 m today. Longest I've done before this was a bit over 9,000m. Took me 72 minutes, but it felt good. Day 2 of Pete's Plan.

[old] mpukita · Post by **[old] mpukita** » January 31st, 2006, 4:18 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(dgivnish @ Jan 31 2006, 03:27 PM)</div></td></tr><tr><td class='quote'>New PB Saturday for 60' 14,676 (prev. 14,501) I tried for 2:02.0 pace @ 23spm -- held the rate but paced at 2:02.6. Probably would have done better with 24 or 25 and not pulling as hard. My calves certainly would have felt better. I'm blaming that on walking 18 holes earlier in the day (sorry for those of you dealing with rain and winter). I'm starting to work on extending L4 workouts longer than 40 minutes and doing more L3's. Any comment on what to watch out for when increasing L4's? In RowPro, I've set some up at 48 (30sec on 16 segments), 52 (60sec on 12 segments) and one over 60 minutes. I'm concerned the effect of a dramatic time jump and recovery times. Thanks Dave G </td></tr></table> Dave: Hey, nice increase on the 60' piece! I'm 47, and do L4s at 60' as a target before raising the number of strokes as Mike outlines. So, if for some reason I can't complete an entire 60' L4, and have to break it up, I continue with the same sequences until I knock out a continuous 60' as prescribed. This might be something you try. Do 40', take a 5 minute (or so) break, stretch, water up, and do a 10' or 20' piece, or two 10' pieces with another break. I did not notice any big difference in jumping into the 60' L4s, but I started this way, so I never did any shorter, unless I had a time crunch, or just had a day when I felt poor. I do commit to doing 60' every time I do them, even if I have to break them up. I use it as a motivator to complete them continuous ... get 'em done faster, and move up the sequence chart. Just a thought ... -- Mark

[old] lintonwilson · Post by **[old] lintonwilson** » January 31st, 2006, 10:18 pm

My son is ill and was unable to erg this morning as is my norm. Went up to the gym tonight and after 5k decided go after a new 1k pb. This after a 45 minute, 1:59, 21 rate yesterday which hurt like %^*&#&. New 1k pb 3:26.5 mhr 187 This is getting fun.

[old] mpukita · Post by **[old] mpukita** » January 31st, 2006, 10:20 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(lintonwilson @ Jan 31 2006, 10:18 PM)</div></td></tr><tr><td class='quote'>My son is ill and was unable to erg this morning as is my norm. Went up to the gym tonight and after 5k decided go after a new 1k pb. This after a 45 minute, 1:59, 21 rate yesterday which hurt like %^*&#&. New 1k pb 3:26.5 mhr 187 This is getting fun. </td></tr></table> Nice 1K Dan ... hope your son recovers quickly ...

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