The Road To Sub 6:10

[old] Pete Marston · Post by **[old] Pete Marston** » January 5th, 2005, 4:45 am

My goal for some time now has been to row a sub 6:10 for 2k. Towards the back end of last season I rowed a 6:11.8 in competition, and a bit faster than that in the gym. I continued to gain fitness towards the end of the season, but with races only over 2500m and 1609m didn't have the opportunity to do a race 2k. This season hasn't been a good one so far (best 2k 6:14.7) for a few reasons, summed up by "life getting in the way". Training has been very patchy for a few months now, but things are now much more settled, and so I'm ready to get right back on track with my training and push on to my goals. Initially I am going to aim at middle distance times, firstly to get back to where I was (17k+ for 60mins, 34:22 for 10k, 16:34 for 5k) and then to push on faster. Only when I've done that will I go back to focussing on the 2k. So initial goals are to get back to 10k < 34:40 and 5k < 16:45, hopefully that'll take just a few weeks of focus. I'll report back on my progress. Pete

[old] Roland Baltutis · Post by **[old] Roland Baltutis** » January 5th, 2005, 5:20 am

Welcome back Pete. Just where are you at now with your 5 & 10K times? Many of us would be interested in your starting point so that we have some idea of the job ahead of you. It would be good to see you back in form. Perhaps a rematch for the OIRC 2005 is on the cards. Keep it smooth, keep it relaxed Roland Baltutis

[old] Pete Marston · Post by **[old] Pete Marston** » January 5th, 2005, 5:36 am

Hi Roland, Hard to say exactly where I'm at at the moment. Perhaps somewhere around 2 to 3sec per 500m off pace across the board would be my best guess. So around 35:00 for 10k, and 17min ish for 5k at the moment. Pete

[old] rick-the-chemist · Post by **[old] rick-the-chemist** » January 5th, 2005, 6:20 am

Pete I look forward to hearing how you get on. Hopefully it wont be too long before your back at your best. Are you going to Manchester? What training will you be doing to get back on track? Rick

[old] ranger · Post by **[old] ranger** » January 5th, 2005, 6:54 am

Welcome back Pete. If I were you, to get below 6:10, I would forget getting back to your old middle distance pbs at the moment, drop your drag to 110 df. or so, row for several months strapless at 16-22 spm at 15 SPI, and then strap in and row long distances (30K+ a day) at 22 spm and 1:45 until you can do this with a 70% maximum heart rate, the equivalent of a 2:27 marathon. Then I would get on the (what's his name?), ah yes--Pete--plan. Best of luck, ranger

[old] chickenlegs · Post by **[old] chickenlegs** » January 5th, 2005, 7:12 am

i wondered what had happened to you... good to hear you are back at it. my goal is 6 km in 20' (1:40) which i think corresponds to 6'10" on 2 km. i race this month so i don't have much time to get much faster. keep us posted (and motivated!)

[old] Pete Marston · Post by **[old] Pete Marston** » January 5th, 2005, 8:42 am

Rick - Not sure about Manchester, probably not though as I think I'll be away in the US with work (near Phoenix) - shame as if I raced it would get me silver overall in the GP. Ranger - 110 df would be too low for me, I'll be sticking to around 130. Chickenlegs - I never really went anywhere, I've still been training a bit, and racing a bit. As neither have been all that good this season I've not really had anything to post about, which is why I've not been saying too much. As for what I'll be doing, well to begin with to get back into it both physically and mentally I'll be doing a fair bit of rowing at around 26spm and moderate power, eg yesterday I did a 10k at 1:47.9 and 26spm. I'll slowly push the pace of these rows down over the next couple of weeks to more like 1:45, while probably slowly increasing the distance as well. I'll update every few days on what I've been doing, what progress I'm making, and what I'll be doing next.

[old] rick-the-chemist · Post by **[old] rick-the-chemist** » January 5th, 2005, 9:26 am

Pete I'll have to meet you elsewhere then! Hope all goes well for you this year! Keep us posted... Rick

[old] Sir Pirate · Post by **[old] Sir Pirate** » January 5th, 2005, 9:56 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Pete Marston @ Jan 5 2005, 12:42 PM)</td></tr><tr><td class='quote'> shame as if I raced it would get me silver overall in the GP.  </td></tr></table> Pete, only if you beat Jon Goodall Glad to see that now things have settled down a bit you can get more focused on the rowing again. Sir Pirate

[old] Andrew Burrows · Post by **[old] Andrew Burrows** » January 5th, 2005, 10:08 am

Pete - will you be rowing in the Scottish Grand Prix meet?

[old] Jim Barry · Post by **[old] Jim Barry** » January 5th, 2005, 10:24 am

Ranger wrote: <table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>and then strap in and row long distances (30K+ a day) at 22 spm and 1:45 until you can do this with a 70% maximum heart rate </td></tr></table> I do not see this as a progressive thing. It appears that every day gets easier and easier. Sounds good, but I would imagine that there must be other rowing going on that is sustaining the physiological stress.

[old] Pete Marston · Post by **[old] Pete Marston** » January 5th, 2005, 11:35 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Sir Pirate @ Jan 5 2005, 01:56 PM)</td></tr><tr><td class='quote'> Pete, only if you beat Jon Goodall  </td></tr></table> I've not actually looked at the points totals, but I'm pretty sure I'd not have to beat Jon to take silver. I'd not lose to him if I was able to race though, unless he's suddenly got a lot faster. I could still do sub 6:20 I think at the moment. Andy - Probably won't do the Scottish GP race either. I was going to, but I don't think it would be wise for Janice to race yet as she needs longer to recover from the glandular fever and get fully back into training before racing, and we're not going to travel up there if Janice can't race. I believe I'll still get bronze overall in the GP even if I don't race again? I'll have to check, not too bothered though.

[old] Sir Pirate · Post by **[old] Sir Pirate** » January 5th, 2005, 11:44 am

Pete, you doing Croydon on 6th Feb? Not too far to travel for you and Janice? Sir Pirate

[old] Pete Marston · Post by **[old] Pete Marston** » January 6th, 2005, 8:33 am

Phil - No I don't think we'll be doing Croydon, I think I will be in Phoenix. First 3 days training down as follows: Tuesday: 10k - 35:58.6 / 1:47.9 / 26spm Wednesday: 8k - 1:47.6 / 25spm Thursday: 8k - 1:47.9 / 25spm I'm trying to decide at the moment which direction to go from here - either to push the pace down at this rate a little more, or increase the rate and pace inline, probably by doing this rowing at 10mps (I think I'm a little over 10mps at the moment). One big change this year will be my diet, as I'm now eating a lot better (thanks to Janice now living with me) and I think this will help a lot.

[old] Andrew Burrows · Post by **[old] Andrew Burrows** » January 6th, 2005, 8:37 am

Pete - I know your not fussed but just for your information I have checked and if you dont do another GP event and either me or Sam Jenkins does fairly well in any of the 2 remaining races you wont get the bronze overall. Im only saying this in the hope that you now decide to do another GP event because Im crapping myself already at the thought of racing Manchester and against Sam for the overall bronze.