I am a 29yo LWT M, and tonight's workout was 1:00w/1:00r x 10. For my work periods, I was holding about a 2:00 pace. The average pace for each work period varied from 1:55.4-2:01.0. (It's amazing what a difference a few seconds makes in average watts! Maybe I am reading the PM wrong.) When I was all done, I felt like complete jello for a while while I recovered. For the last interval my ending HR was 181, which is probably not too terribly far from MHR.
For my longer rows, I have been holding about a 2:20-ish pace. (Managed to average 2:17 during my last 30:00 row, but that was at the expense of holding my heart rate at 170-ish for most of the second half.)
My body is doing okay so far, in that I have a different muscle group sore after every workout. (Today it is the mid-back. Gotta concentrate on keeping it straight during the drive. I forgot to do that tonight.)
Given that my medium-term goal is to do a sub-40:00 10k, I have a LOT of work to do.
If I train dilligently, what are we talking time-wise (if ever) to attain that lofty goal?
I am rowing for fitness, so sprint times are not so much of a concern for me, but I recognize that actually doing sprints are probably necessary to obtain good endurance.
One side note: during the last few rest periods, and during the cooldown tonight and with my longer rows, my tush has been awful sore. It does okay during actual work, but during rest it feels like I have been in some nasty uncomforatble chair for hours. Given that I eventually want to do a marathon, I gotta figure out what is going on there. Any ideas?
I plan on doing another 10k on Friday, so I'll see how that goes. The last one had the muscles next to my shins tight for three days or so. After two rest/no time for workout days, they loosened right up after a nice medium-length row.
I suppose I may be doing too much, too fast, but I'm hooked! Assuming I can keep my back from hurting me, I shouldn't have to worry too much about injuring myself, should I?
SirWired
Wow, am I out of shape!
Sirwired:
Congratulations on your new passion. If you train dilligently, you can hit your goal of 10k @ sub-40:00. It just depends on how much you can train - how much time you have per workout and how many days a week you can train.
6 years ago I was completely out of shape. I had taken a major break from exercising - as in years - I started slowly and kept at it. I've never had a alot of time to get on the machine but I have been persistent.
When I started I was 35 years old and 217 pounds at 5 feet 9 inches. Talk about out of shape. I've been a light weight for the past 5 years. It's good to have a goal and that sub40 10k may be just the goal to keep you motivated.
What has kept me motivated is the idea of showing up at a 2k race sponsored by Concept2. For some reason, I can train all year for that event.
Regarding "tush" pain, I lean off to one side or the other on the recovery every once in a while to take pressure off the the tush - unpinch nerves , let blood flow into crushed tissue etc. I usually do it in pairs - lean off the right on one recovery and lean off the left on the next recovery. Just slightly - nothing major.
Hey. Have fun and keep going for your goal.
Congratulations on your new passion. If you train dilligently, you can hit your goal of 10k @ sub-40:00. It just depends on how much you can train - how much time you have per workout and how many days a week you can train.
6 years ago I was completely out of shape. I had taken a major break from exercising - as in years - I started slowly and kept at it. I've never had a alot of time to get on the machine but I have been persistent.
When I started I was 35 years old and 217 pounds at 5 feet 9 inches. Talk about out of shape. I've been a light weight for the past 5 years. It's good to have a goal and that sub40 10k may be just the goal to keep you motivated.
What has kept me motivated is the idea of showing up at a 2k race sponsored by Concept2. For some reason, I can train all year for that event.
Regarding "tush" pain, I lean off to one side or the other on the recovery every once in a while to take pressure off the the tush - unpinch nerves , let blood flow into crushed tissue etc. I usually do it in pairs - lean off the right on one recovery and lean off the left on the next recovery. Just slightly - nothing major.
Hey. Have fun and keep going for your goal.
Jim SWCSPI Pisano
Regarding the shin pain, you may be using those small muscles that are flex the ankle on the recovery, rather than the lower hamstrings to flex the knees.
I'm sure both are getting used, but try to imagine drawing yourself down the slide by bending the knees and bringing the hips to your ankles, rather than bringing the knees over your toes.
Some lazy beginning runners get shin splints from trying to clear their toes off the ground by flexing the ankle rather than lifting the knees higher. Similar problem.
I'm sure both are getting used, but try to imagine drawing yourself down the slide by bending the knees and bringing the hips to your ankles, rather than bringing the knees over your toes.
Some lazy beginning runners get shin splints from trying to clear their toes off the ground by flexing the ankle rather than lifting the knees higher. Similar problem.
Do your warm-ups, and cooldown, its not for you, its for your heart ! Live long, and row forever !
( C2 model A 1986 )
( C2 model A 1986 )
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johnlvs2run
- Half Marathon Poster
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When I started out, a 10K of 42:08.9 was the fastest I was able to manage, and going under 40 seemed impossible. But later I was able to achieve this, and in condition for going much faster. My favorite events have remained in the range of 5 through 21 kilometers.SirWired wrote:Given that my medium-term goal is to do a sub-40:00 10k, I have a LOT of work to do.
If I train dilligently, what are we talking time-wise (if ever) to attain that lofty goal?
Any ideas?
From my perspective, going under 40 minutes for 10k is possible for you to accomplish. To do this is primarily a matter of conditioning. You will need mostly longer faster paced rows, lots of pace repetitions, and plenty of easy rowing for endurance and recovery. Sprints would likely be counter productive, for your goals of the 10k and the marathon.
Getting your tush used to the seat is a matter of (1) your muscles getting used to the exercise, (2) wearing shorts that are loose and elastic in your butt so you have room when sitting and exercising, (3) material that doesn't absorb water and heat up, i.e. nylon lycra is good, cotton is bad, (4) stretching before and after your exercise. My favorite stretch for this is spliting one leg in front and the other behind while squatting down with my hands on the floor, then reversing. This increases the circulation and flexibility in your butt, and eases the muscular aching from sitting. Also don't use any pads or foam that would cut off circulation, and sit tall, with your weight being balanced between your feet and your butt.
bikeerg 75 5'8" 155# - 18.5 - 51.9 - 568 - 1:52.7 - 8:03.8 - 20:13.1 - 14620 - 40:58.7 - 28855 - 1:23:48.0
rowerg 56-58 5'8.5" 143# - 1:39.6 - 3:35.6 - 7:24.0 - 18:57.4 - 22:49.9 - 7793 - 38:44.7 - 1:22:48.9 - 2:58:46.2
rowerg 56-58 5'8.5" 143# - 1:39.6 - 3:35.6 - 7:24.0 - 18:57.4 - 22:49.9 - 7793 - 38:44.7 - 1:22:48.9 - 2:58:46.2
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johnlvs2run
- Half Marathon Poster
- Posts: 4012
- Joined: March 16th, 2006, 1:13 pm
- Location: California Central Coast
- Contact:
Check out the training of Rod Freed on this page.
http://www.concept2.co.uk/news/newslett ... edition=20
Doing this type of training is what helped me to lower my time under 40 minutes, then I refined it a bit to go faster.
Basically I worked up to doing 2 main sessions a week. The other days are all very easy, with a few "striders" tossed in to keep loose. For the 10 I'd keep a work to rest ratio of 2 to 1 or 3 to 1. For example, 10x 4:00 with 2:00 rests, or 40x 1:00 with 30s rests, or 20s rests. For striders, rowing for an hour very easy, along with 4x 1:00 with 30s rests 2/3 of the way through are good, just to loosen up is all and nothing more than this. The 2 main sessions a week are the key. At the beginning it is possible to do main sessions every day, then 3 or 4 times a week. Eventually as they are longer then 2 sessions a week is better, to allow more recovery in between.
For recovery you need to take it more easy. A 2:17 pace is too fast for your recovery sessions right now. Ironically though, doing this will give you more endurance. Then twice a week you'll be able to do longer faster paced sessions, for example 2x 5k with 10 minutes between, followed by 1k's or 60s repeats etc, twice a week, doing this and developing your own routines, however they suit you the best. Start with the distance you are doing now and then gradually work this up higher. A simple plan would be something like this.
easy warm up (include striders before time trials)
1x 20m r7m
4x 4m r90s
10x 60s r20s
very easy warm down
Another thing is to keep your efforts to 85 percent of your heart rate reserve and less. Without a heart rate monitor this means going comfortably hard so that you will be feeling it by the end of the session, but it's a matter of attrition rather than going all out and trashing your system. It is important to keep a reserve for improvements.
Focus on going at and around your 10k pace, extending this so you can row along at this pace more easily and recover, rather than trying to push yourself faster where it would get the muscles used to depleting their energy.
http://www.concept2.co.uk/news/newslett ... edition=20
Doing this type of training is what helped me to lower my time under 40 minutes, then I refined it a bit to go faster.
Basically I worked up to doing 2 main sessions a week. The other days are all very easy, with a few "striders" tossed in to keep loose. For the 10 I'd keep a work to rest ratio of 2 to 1 or 3 to 1. For example, 10x 4:00 with 2:00 rests, or 40x 1:00 with 30s rests, or 20s rests. For striders, rowing for an hour very easy, along with 4x 1:00 with 30s rests 2/3 of the way through are good, just to loosen up is all and nothing more than this. The 2 main sessions a week are the key. At the beginning it is possible to do main sessions every day, then 3 or 4 times a week. Eventually as they are longer then 2 sessions a week is better, to allow more recovery in between.
For recovery you need to take it more easy. A 2:17 pace is too fast for your recovery sessions right now. Ironically though, doing this will give you more endurance. Then twice a week you'll be able to do longer faster paced sessions, for example 2x 5k with 10 minutes between, followed by 1k's or 60s repeats etc, twice a week, doing this and developing your own routines, however they suit you the best. Start with the distance you are doing now and then gradually work this up higher. A simple plan would be something like this.
easy warm up (include striders before time trials)
1x 20m r7m
4x 4m r90s
10x 60s r20s
very easy warm down
Another thing is to keep your efforts to 85 percent of your heart rate reserve and less. Without a heart rate monitor this means going comfortably hard so that you will be feeling it by the end of the session, but it's a matter of attrition rather than going all out and trashing your system. It is important to keep a reserve for improvements.
Focus on going at and around your 10k pace, extending this so you can row along at this pace more easily and recover, rather than trying to push yourself faster where it would get the muscles used to depleting their energy.
bikeerg 75 5'8" 155# - 18.5 - 51.9 - 568 - 1:52.7 - 8:03.8 - 20:13.1 - 14620 - 40:58.7 - 28855 - 1:23:48.0
rowerg 56-58 5'8.5" 143# - 1:39.6 - 3:35.6 - 7:24.0 - 18:57.4 - 22:49.9 - 7793 - 38:44.7 - 1:22:48.9 - 2:58:46.2
rowerg 56-58 5'8.5" 143# - 1:39.6 - 3:35.6 - 7:24.0 - 18:57.4 - 22:49.9 - 7793 - 38:44.7 - 1:22:48.9 - 2:58:46.2
Erging without the straps might help with that. It is a good practice anyway.LJWagner wrote:Regarding the shin pain, you may be using those small muscles that are flex the ankle on the recovery, rather than the lower hamstrings to flex the knees.
I'm sure both are getting used, but try to imagine drawing yourself down the slide by bending the knees and bringing the hips to your ankles, rather than bringing the knees over your toes.
Bob S.