The Road to Boston 2007

whaskell · Post by **whaskell** » October 7th, 2006, 6:45 pm

Friday Morning

Supposed to do UT1 5 x 10 min, but short on time so I did 30 min steady state instead.

Pace: 1:57.8
Distance: 7643 meters

Saturday Morning

10 min WU, 2267m

AT 3 x7 min / max pace 1:50 / 26-28spm

Target: 3 x 7 min / 1:51.5 / 27 spm / 2:45min rest

Actual: 7 min / 1:51.3 / 27 spm / 1887m / 2:45min rest
Actual: 7 min / 1:51.0 / 27 spm / 1892m / 2:45min rest
Actual: 7 min / 1:50.4 / 27 spm / 1903m / 2:45min rest

Total Session: 7454m

Another great AT session for me - felt really good. I think I am ready for the 2k test. I may do it tomorrow or I may wait until Monday morning.

whaskell · Post by **whaskell** » October 8th, 2006, 7:52 am

Sunday Morning

15min WU: 3461m

2000m Test

Actual: 2000m / 1:43.8 / time 6:55.1 / 31 spm

splits
250m - 1:45.6, 33spm
500m - 1:43.8, 32 spm
750m - 1:43.8, 30 spm
1000 - 1:43.0, 31 spm
1250 - 1:44.0, 30 spm
1500 - 1:44.2, 31 spm
1750 - 1:43.6, 29 spm
2000 - 1:42.4, 30 spm

10min CD: 2364m

2k's are never easy, but this one felt pretty good. I didn't quite follow my negative split plan - got a little over-ambitious between 500 and 1000m. Happy that I knocked 2 seconds off my first test. I am much farther ahead of where I normally am at this time of year. Technique towards the end was sloppy.

Yankeerunner · Post by **Yankeerunner** » October 8th, 2006, 8:20 am

Good job Will. You didn't have to back off too much to keep from hitting the wall. The program seems to be working for you.

Rick

TomR · Post by **TomR** » October 8th, 2006, 1:33 pm

Congratulations Will.

I limited my test to a mile. Goal was 1.51 for 1500 mtrs, then a little sprint.

Was on target, w/ 1.50.9 at 1500 and 1.48.2 for the final burst. Ending Hr 164, 90+%.

28-29 spm for 1500. 31 spm at the end. Had a bit of trouble finding my rhythm early, not having rated this high for 6 weeks.

I'm just as glad it wasn't a 2k and I wasn't trying to go faster than last time. That makes Will's success that much more impressive to me.

Tom

whaskell · Post by **whaskell** » October 8th, 2006, 4:14 pm

Yankeerunner wrote:Good job Will. You didn't have to back off too much to keep from hitting the wall. The program seems to be working for you.

Rick

Thanks Rick and Tom.

So my previous 2k test was 6:57.1 and now it is 6:55.1 and I have been generally following the 6:56 pace in the IP. I guess I stick with the same current 2k time for the next 6 weeks. Since I am not at my maximum paces for the UT1 and AT maybe I try to rachet my target paces for those sessions down a little closer to the maximums in the IP chart. We'll see how it goes.

TomR · Post by **TomR** » October 8th, 2006, 9:31 pm

Will--

There doesn't appear to be a need to "reset" paces. I imagine you would just keep working the training paces down gradually and slowly. Even if your new 2k were to move you to a faster spectrum of training paces, they are no more than guidance. I noticed on the UK site IP thread, a couple of people have commented on being too whipped to finish a session. No point in going so fast you can't finish the workout. Training fast isn't the goal. Racing fast is.

Where are you relative to your ultimate goal? I figure I'm about 3-4 sec/500 slower than the pace at which I'd like to race.

Tom

whaskell · Post by **whaskell** » October 9th, 2006, 5:29 am

TomR wrote:Where are you relative to your ultimate goal? I figure I'm about 3-4 sec/500 slower than the pace at which I'd like to race.

Tom

I would love to get down to 1:40 pace, which would be a time of about 6:40, but this may be too ambitious. My goal is to get below 6:50, which is 1:42.5 pace. This pace is only 1.3 seconds faster than where I am now. Should be easy, but it has eluded me in previous years.

Bob S. · Post by **Bob S.** » October 9th, 2006, 4:44 pm

Week 7, session 1: 2k time trial. Result: 8:17.1. The details are in a report I sent to the USIRDS forum a few minutes ago.

The main purpose for it was to give me a recent time done here that I could use for adjusting my IP paces. It is a tad better than the previous best time here (8:18.5) and a lot better than the previous best time this season (8:26.7). It does suggest that my paces for the various bands have been too ambitious, so that gives me a great excuse to ease off.

In a lot of ways it was a crap piece. The split times are all over the place, but I was still able to give it a strong last 500. My HR was high enough to make the cardiologists uneasy. I also have been having a lot of aches and pains, including tennis elbow on the right and stiff neck on the left, but I didn't feel that they interfered with the time trial.

Bob S.

Anne · Post by **Anne** » October 9th, 2006, 6:59 pm

Bob-- that is great improvement...While I doubt that my improvement will be as strong as yours is, I expect my comments will be similar....uneven splits, sore elbow, high heart rate, etc. But, at least you have it finished and a piece to calibrate from.

Somehow I am a week behind the rest of you (except Carla). Did I read the chart wrong or possibly it is because I opted for a 22 week plan. Quite honestly, I am not sure when I intend to finish..January for the Cincinnati race or February with all of you....I don't think it impacts training yet---just this test.

Today I did the 3x10' UT1. I hadn't rowed (or done any exercise) since Thursday, so I was pumped and didn't use restraint (or brains). But, honestly, after clocking 30+ hours in a car last week, I wanted to move and get my heart beating.

6637 (2:15.6) 24 sr 170Hr

2203 (2:16.1) 24sr 163HR
2233 (2:14.3) 24sr 171HR
2198 (2:16.4) 24sr 177HR ---yep, it was beating!

TomR · Post by **TomR** » October 9th, 2006, 9:12 pm

UT1/3x10

After a day off Sat and a short trial yesterday, today's 3x10 was relatively easy, and I was able to pick up the pace slightly (avg 2.04) and still keep my HR w/in bounds.

Under guidance from Eddie Fletcher, I am going to replace tomorrow's 12 min AT w/ a 30r20, with the hope of improving my stroking power. While there's no extended plan regarding the use of this session, I wouldn't be surprised if he substituted it for some of the early TR (race pace) sessions.

Hey Will, sub-6.50 looks entirely doable, althtough when you start reaching your limits, a couple of seconds can be tough to come by. A time or two I've thought, if I could just increase the rate from, say, 32 to 33, and hold my power, I could go 4 seconds faster. How hard can it be to do 7 more strokes in 7 minutes? Ungodly hard!

Tom

GeorgeD · Post by **GeorgeD** » October 10th, 2006, 3:08 am

Hey all, I have not forgotten you and I am back in training but to be honest I am not keen on continuing with the IP. I still plan on doing a remote Boston at this stage but will train differently, and so post on another thread rather than interrupt this one.

cheers George

whaskell · Post by **whaskell** » October 10th, 2006, 7:32 am

Tuesday Morning
8min WU 1825m
UT1 3 x 10min / max pace 1:54.5 / 22-24spm

Target:- 3 x 10min / avg pace 1:57.0 / 23spm / 2:00rest

Actual:- 10min / avg pace 1:57.0 / 23spm / 2564m / 2min rest
Actual:- 10min / avg pace 1:57.0 / 23spm / 2566m / 2 min rest
Actual:- 10min / avg pace 1:56.9 / 23 spm / 2567m / 2min rest

Total session 9041m

8min CD 1879m

This felt easy. We'll see how the rest of the week goes. I have a late night meeting tonight for work, so it will be difficult to get myself going tomorrow morning.

seat5 · Post by **seat5** » October 10th, 2006, 6:02 pm

GeorgeD wrote:Hey all, I have not forgotten you and I am back in training but to be honest I am not keen on continuing with the IP. I still plan on doing a remote Boston at this stage but will train differently, and so post on another thread rather than interrupt this one.

cheers George

Hi George,
Curious as to why you are going with another plan?

Anne · Post by **Anne** » October 10th, 2006, 9:32 pm

Today's AT piece seemed rather simple as it was only one interval...12' --my goal was to stay below 175Hr and that is why I backed off at the end....I am eager to get the 2K test done and then determine whether to train by HR. During today's workout, I let my mind flip from saying "go fast" to " keep your HR low enough so won't get wiped out" .
2738 2:11.4 26 (174HR)

695 2:09.4 27 (172 HR)
690 2:10.4 27 (176 HR)
683 2:11.7 26 (177 HR)
670 2:14.3 25 (174HR)

The more enjoyable exercise today was a run with my dog...leaves are turning, the sun was out and the air was clear. Even though I wasn't very fast, it was great to enjoy the fall weather.

TomR · Post by **TomR** » October 10th, 2006, 10:48 pm

Did a 30r20 today. Wasn't sure what to expect. Went off 2.07 (which is the upper end of the UT1 pace range). Held the pace then brought it down fractionally.

Avg 2.06.7. HR 145 (upper end of UT1).

Easier than I thought I would be. I wonder what it would be like it I were to do it at the end of a "hard" week?

Tom