Ducks In A Row - Weekly Workouts

[[old] Bufflehead]

Way to go snappy! <br /><br />You're on fire! It's habit forming isn't it? I'm glad you're having so much fun - keep it up!<br />Bufflehead

[[old] snappyrower]

Thanks Buffle! I still can't believe that I did 8472 total yesterday between the two workouts....I added it up last night while on the phone with my boyfriend, and thought I'd done the math wrong. I made him try it to make sure!<br /><br /> I've been searching the "workout of the day" portion of the site trying to settle on a training plan for the weekend. Will let you guys know what I come up with. Think I'll do a 30 minute piece on Saturday, and am thinking tonight I will do the one where you row 2 pieces of 16 mins with 3 min rest in between, 1st piece conversational pace with 22 spm, and 2nd piece slightly faster at 26 spm. <br /><br /> Will be off the rower the whole following weekend as i'll be out of town, so i'll have some good recovery time then. <br /><br />Is your week getting any less hectic Buffle? hope you have a good weekend!

[[old] Bufflehead]

Yeah - thanks snappy. Things are settling into a dull roar. This morning I got up at 4:45 with the brilliant idea of getting the interval workout done before going to work. Such good intentions... I couldn't figure what to eat that early that wouldn't talk to me while rowing at a faster than normal pace. When you take into account the time needed to let something settle, I decided to just wait until later to do the intervals. I'm trying to figure out how to get all my workouts done and still have Sunday as an "off" day. My next brilliant idea is trying to fit it in tonight after I go to the gym for my lifting and aerobic stuff. We'll just have to see how that goes.<br /><br />I wish I could be of more help with your workout routine. I only started this interval stuff quite recently, so I don't know quite how to advise anyone else. Prior to that, I usually just did distance work.<br />Later, <br />Buffle

[[old] KathiS]

Great job snappyrower!<br /><br />I was looking at the workout of the day section for the first time. I noticed the are almost all interval workouts. Is there an advantage to working out with intervals rather than just rowing at a consistent pace for longer distances?<br /><br />I haven't done any interval workouts but I see them being discussed a lot and was wondering if I should be including these in my workouts? Any advice or suggestions would be greatly appreciated!<br /><br />Thanks,

[[old] seagulldc]

Great question. I haven't done any interval work either. I usually just do a set time or a set distance and shoot for a better time than I had the last time I did that work out. Any suggestions?

[[old] snappyrower]

I'm not sure how to explain the benefit, but I know it can be more of a workout by testing you with the combination of shorter bursts of speed or intensity. We did a lot of them when I rowed in college. I remember being grateful for the long steady distance days. They are a great workout for you if losing weight is a goal too, as I remember it. I'm just doing the basics of intervals right now (in the beginner section of the daily workouts), but if you look at the intermediate and advanced workouts you'll see some pyramid style workouts.....boy I hurt to think of those from the old crew days! (I'd advise holding off on those for a while until you've built a decent base!) Maybe try to incorporate some of the beginner intervals with a warm up and cool down row on either end a few times sprinkled through your coming workouts and see how it feels. I feel like its caused a pretty good jump in my performance already.

[[old] seat5]

Hi Ducks! Hope you don't mind a crazy Taff Attacker barging into the pond.<br /><br />Here's a fun way to do intervals without getting all fussed up about it. Set your monitor for 10K (or whatever distance). Go at whatever pace you want--like maybe what you would do for 5K distance. Then, every time the monitor hits a mulitiple of 500 (9500, 9000, etc) do a 100 meter sprint. Try to do it in 10 strokes (actually it's good to do all of your rowing at 10 meters per stroke and unstrapped a la Paul Smith). After the sprint, give yourself 15 or 30 seconds rest. The 10K just goes by so fast you won't believe it. It's a good break from long slow distance stuff without being a hard core interval workout where the intervals are longer and you hyperventilate about how fast you do them and record them and all that. <br /><br />You guys sound like you are making great progress!

[[old] KathiS]

Thank you Snappyrower and Seat5! I really appreciate your input. I will start incorporating interval workouts into my workout schedule. <br /><br />Thanks again,

[[old] snappyrower]

Thanks seat5! Feel free to drop into the pond any time!

[[old] KRed]

Well, I just did a 5k and it feels pretty good. <br /><br />I think my weekly workout for a while will be to do a 5k everyday and get my time down (aprox 28 minutes now). Short term goal is to do it in 25 minutes. Any suggestions other than just rowing a straight 5k everyday?

[[old] Bufflehead]

Hi Ducks!<br />Well, the week is half over, and I only have two more rowing workouts to do. I was actually able to get my rear end out of bed this morning and get the interval workout done. I solved the eating problem - nothing! I just had some water and a couple of sips of coffee to wake up! <br />My trainer keeps changing things up, so this morning I did 500/1500 x 4/500. The 1500's were at a pace of 2:30 to 2:35. I know, I know - that's not very fast, but I'm not telling Helga how easy it was! <br />Tomorrow I lift followed by a 10K row. Friday is my day of rest prior to doing 27K on Saturday. Yikes!<br />How are the rest of you doing? Hey Puddle Duck - how were the videos? Have you been working on form this week? I need to have someone evaluate my technique. I don't think I'm all that efficient with mine.<br />Later,<br />Buffle

[[old] arowma]

<!--QuoteBegin-seat5+Feb 18 2005, 05:18 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(seat5 @ Feb 18 2005, 05:18 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi Ducks! Hope you don't mind a crazy Taff Attacker barging into the pond.<br /><br />Here's a fun way to do intervals... every time the monitor hits a mulitiple of 500 (9500, 9000, etc) do a 100 meter sprint.  <br />You guys sound like you are making great progress! <br /> </td></tr></table><br /><br />Thanks for the expert advice from a Taff!! <br />That's basically how I do any distance, though I do the powers through the 600's...100's, so that I always sprint the last 100. I find it helps to beat the monotony, though it takes me a few more than 10 strokes to get through the 100m. That's a nice added wrinkle to try for. <br />Have been doing my warmdowns strapless, but still trying to improve my technique generally, and therefore not feeling ready to do the whole workout strapless. <br /><br />M, back in the puddle

[[old] LandLocked]

Now that I’ve got my PM3 in English, rather than German, my weekly training goal is to do the workouts listed in the booklet that came with my rower. It looks like they’re all about 20 - 30 minutes and should give me a good idea of what different workouts are like and features of the PM3 are.

[[old] KathiS]

Today is my "day off". Plan for next week is to try to row at least 10k everyday, hopefully working up to 15k (the most I've done in any one day so far is just over 13k). I plan on doing interval work every other day. My main goal is to get to the point where I can row 100 meters with 10 strokes.<br /><br />I do have a question about interval workouts. Are we allowed to log the meters rowed at rest in our personal log? I know that they cannot be ranked (not that I'd have anything worthy enough of ranking), but was wondering if the meters could be logged to count towards the team total?<br /><br />

[[old] Bufflehead]

First off - I love your new artwork and name, Ritz Quackoar! I wish I had such an imagination. I see that I need to spice things up a bit for a signature - but that will take a little time while I come up with something original!<br /><br />Now - as to the question about rest meters. I remember reading a discussion about that on this forum a while back. As with everything, there are differing opinions. I will have to hunt for that topic to get the general concensus again, but in the meantime, I'll say this much. I count the entire total. For instance, one of my last interval pieces was programed for 7000 total meters, but the final total of 7091 is what I used to put in my logbook. There - that ought to spark some discussion!<br /><br />Okay - now for last night's 27K. It was a killer. It didn't seem to go nearly as well as last week's 25. I'm not sure what the problem was. I took breaks every half hour, and I know they were longer than they should have been. I also used some Gu at the hour and a half mark. I was running out of steam. A simple math equation shows that if I maintain that turtle pace, it will take over 4 hours to do the marathon. Aaarrrgh! I would like to do it under 4.<br />Oh well, at least the turtle finished his race!<br /><br />Carla - I was really trying to do that 10 m stroke thing. I didn't have much luck. Could the fact that I am only 5 feet tall have something to do with it? I'm going to give it another try during my next 10K piece.<br />Enough from the Buffle!