The Road to Boston 2007

coggs · Post by **coggs** » February 15th, 2007, 10:30 pm

>>15 spm (shovelfuls per minute)<<
LOL - I have a snow thrower so was able to erg.

13,000M last night. Don't remember what I did though so it must have been hard.

Tonight did a 30 minute piece with 10:00 splits (no rest)
00'-10' 1:56.2
10'-20' 1:55.4
20'-30' 1:51.1 with the last 1000M at race pace +1.2"
Pretty happy about the workout. Going to take it easy tomorrow (maybe spin) and then plan to do a race pace 2K on Saturday to judge where I am for Boston.

Ben Rea · Post by **Ben Rea** » February 15th, 2007, 10:59 pm

coggs wrote:>>im going to CRASH-B , yay! signed up a couple days ago, im excited!<<

Funny how we all get excited about beating ourselves silly for 7 minutes. More the merrier. What class are you in?

i am 16 years old, lightweight

i dont row any magical time, im just a rower who enjoys erging

seat5 · Post by **seat5** » February 16th, 2007, 12:19 am

I broke from the IP tonight to do a last minute assessment. It was supposed to be 2 x 3 TR but I did 4 x 1K w/6 min rests. They av'd 1:51.5 so I'm planning on using that as my target pace for Boston. Now I will adhere to the tapering of the plan.

Rick, how are you feeling? any better? Will, we got a snow blower last year....must say I don't miss those Shovels per Minute workouts! Hey Tom--4 feet of snow at Mad River this week, Dave is doing the happy snow dance!

Yankeerunner · Post by **Yankeerunner** » February 16th, 2007, 7:33 am

Carla, I'm still on the DL (disabled list). If it was making any progress it was probably undone by all the snow shoveling.

After reading some comments and info posted by Xeno I think that I should get out my slides. I hadn't been using them since early last Fall and wonder if the extra strain on the back might be the initial cause of the injury? Maybe not, but it probably can't hurt to use them again.

1:51.5 pace seems to be an ambitious but achievable goal. Go for it!

Will, how was your SPI (snow pile index)? High, I'll bet.

Rick

seat5 · Post by **seat5** » February 16th, 2007, 8:33 am

Sorry about that, Rick.
I have been using slides for UT1 & AT, but standard for all else including 5K online races. I like using the slides for long stuff because I do think it is less straining on the back. When the B's are over I will go back to slides all the time except for rankable/competition stuff. Though your situation sounds more like the wierd back pains you get from horrendous coughing fits.

Take care!

TomR · Post by **TomR** » February 16th, 2007, 9:48 am

Burlington Airport reported 25 inches, a record. We had more snow than I've ever seen at one time. Much too much snow to move--from driveway, to the woodpile, from the woodpile to the house. Unlike Dave, I was not to be seen doing a happy dance.

Carla, you can do 1.51.5.

Get out the slides, Rick, if that will let you get a bit of training in and not trouble the back.

Anne · Post by **Anne** » February 16th, 2007, 11:20 am

We have rain and a cold snap in Florida, so I found another gym so I could do Carla's UT 1 workout--figured it would be an ambitous effort for me to try to match her speed (I did need to change clothing as I was dripping!

), a good diversion from the hospital routine, and make me feel part of the team.

I'd never seen such an old erg...it looked like it was made from bicycle parts with a squeaky chain and the drag kept changing...so it was a choppy adventure---increased my desire to get home, despite the snow of the midwest. But, the monitor was from an old C-2 so it worked -My road to Boston has been through quite a few gyms...and a variety of ergs.

Sending wishes of rest and tapering to all....can't you just stay inside an watch the snow, instead of needing to move it?

TomR · Post by **TomR** » February 16th, 2007, 10:11 pm

TR/3x750/3'recover

1.48.5/156hr/30spm/2' 42.7"
1.48.5/165hr/31spm/2' 42.7"
1.48.5/170hr/31spm/2' 42.7"

was hoping to do these at 1.48.0. 500 mtrs into the first, my judgment (or weakness) led me to back off.

if I can't be fast, I'll be consistent.

whaskell · Post by **whaskell** » February 17th, 2007, 8:16 am

Friday
Target UT1 2x9min/1:57/23spm/1:45min rest
9min/1:56.9/23
9min/1:56.9/23

Easy...

Saturday
Target AT 10min/1:52/27spm
10min/1:52/27spm

Went ok - felt a little harder than I would have liked near the end.

coggs · Post by **coggs** » February 17th, 2007, 12:22 pm

This morning:
Was going to do a last full out 2K TT to see if I can hold to or near my plan for next Sunday but after a 2k warm up I psyched myself out and instead did a 5K. First 4K @ moderate pace (1:56) and then said "Let's see what's in the tank." Did the last 1000M holding a steady 1:43.0. I think that's a good sign for my sub 7:04 CRASH B plan.

May do the 2K later tonight or tomorrow if I can get my head straight. That worries me more than my fitness right now.

TomR · Post by **TomR** » February 17th, 2007, 10:22 pm

UT1/2x11

A light session. 1250 trial tomorrow.

Coggs,

Don't let the demons eat at you. You've trained hard. Trust the work you've done.

Rather than do a full 2k trial, you might consider doing something shorter, 1500 mtrs or less.

Do a trial that will build your confidence, not undermine it.

TomR · Post by **TomR** » February 18th, 2007, 12:14 pm

1250 test / 1.49.6 avg / hr 160

250 splits/spm
1.49.0/31
1.49.0.30
1.48.8/30
1.48.8/30
1.47.6/31

Not sure, but I'll probaby try to race matching 500 splits to the first 3 here, and then see what the deities intend for the final 500.

seat5 · Post by **seat5** » February 18th, 2007, 1:37 pm

Logistics questions:

Do you have a particular erg for warm up? How do you know when you are OK to warm up? How long do you get to warm up? Do the monitors look different when you are racing? Will I be able to set it on force curve? help I am getting very rattled! Do they say Go out loud or is it just on your monitor? Can you use a locker in the locker room & do you have to bring your own lock? Do people just dress to row all day? I am sure I am going to have to use the bathroom and miss my race start.

Today is 1 x 3 TR. Last night I had 1 x 10 AT and tried to do it at 1:55 and actually quit with 1 min to go. Now that was not encouraging!

However I am sure today will go well and that will help.

coggs · Post by **coggs** » February 18th, 2007, 1:51 pm

>I am sure I am going to have to use the bathroom and miss my race start.<

LOL. If we could just channel that old nervous bladder syndrome energy into our legs, back & arms!

Being a first timer I have many of the same questions plus one more. Can you have a cox on the floor with you - or just yelling from the stands (which are how far away)? I may just tape my 250M split schedule to the monitor rather than have some body yell at me.

What about false starts? I would think that in some of the bigger groups that that would be a major problem.

seat5 · Post by **seat5** » February 18th, 2007, 2:05 pm

Oh, for me it's worse than nervous bladder...

You get a volunteer cox and I guess you can ask them for specific sorts of yelling. And the stands are like maybe 20' away so if people can get in front of your erg I guess you can hear them. I don' t know how many rows there will be. I sort of remember from watching last year that the short ends have only 1 row but the sides have like 3 rows? not sure.

I plan to write out on a card the pace I have to hit to match my PB, better it by x seconds, and better it by x+ seconds so I can keep my wits, and tape it on the erg (I don't trust post it notes, they fly off too easily). I hope I can get my cox to count down for me the last 500m because that really helps.