The Road to Boston 2007

TomR · Post by **TomR** » October 17th, 2006, 8:08 pm

substituted a 30r20 for the TR session.

today: 2.04.9/153 HR
last week: 2.06..7/145 HR

A good session following an unscheduled rest day yesterday. Went into it feeling sluggish. Still feel sluggish, but I did what needed doing.

Tom

Anne · Post by **Anne** » October 17th, 2006, 9:33 pm

Will- I also feel good about my UT1 workouts...I am not sure if that means I am making progress or I just prefer the slower longer workouts.

Anyway, today I had a 2x 10' and it probably shouldn't even count as I had 40 minutes of rest between the intervals. I'd scheduled myself for a group meeting with a trainer who was teaching about balance. I've done lots of core work, but this focussed on different exercises and challenges. Did you know that healthy people are more likely to die from a fall (or infirmity related to a fall) than from a heart attack or stroke...Anyway, the way my schedule worked made it impossible to get both intervals in before the class or after it...so, I split the intervals. Tomorrow I am doing outdoor physical labor all day and Thursday am gone, so this might have to count. Goal 2:10 165 HR

2321 2:09.2 26sr 168HR
2311 2:09.8 28 sr 170HR
haste makes waste and this workout was probably a waste.

Anne · Post by **Anne** » October 17th, 2006, 9:34 pm

Tom,
What is a 30r20?

seat5 · Post by **seat5** » October 17th, 2006, 11:37 pm

First TR session tomorrow.

Good luck, Will! How many minutes?

This must be an easy week, week 4; today was only 2 x 12' UT1. I dutifully did a 3K Warmup and a 1K cool down--should have gone longer on cool down but had to drive my daughter to karate class. Target pace was 2:06 but since I knew I only had to do 2 of them I did them at 2:05 and 2:03.6, 22 spm. They felt like nothing, pretty much. Tomorrow is 12' AT. That should be hard but not AWful.

Are you allowed to have anyone you want cox you at Crash B? I'd really like to have my daughter do it and thought I'd have her cox me this weekend for a CTC mile so we could both see how that went.

What is a 30r20? Question

A 30 min session at 20 spm (r=rate). Couldn't resist answering even though you asked Tom because it's not that often I know the answer to anyone's questions!

TomR · Post by **TomR** » October 18th, 2006, 9:50 am

Anne--

W/ 30r20 the point is to develop stroking power (and endurance). It should be very demanding and HR should rise to 90%. Mine didn't quite get there, so I'll increase pace slightly next time.

I did a max 30r20 back in Jan and in the final minutes I was taking 3 breaths per strokes. I'd never done that before. And hope never to do it again.

Tom

Anne · Post by **Anne** » October 18th, 2006, 4:53 pm

Thanks for the explanation. I did a slow stroke rate exercise last winter and I found it really helpful. I tend to "default" to slower stroke rates but higher power when I get tired and I know I used it in my pb 2K.

I recall that I did it at a gym and a man walked by...stopped...stared at me and asked if I was rowing uphill

It felt like it.

seat5 · Post by **seat5** » October 18th, 2006, 6:22 pm

Today was 1 x 12' AT, target 1:59, actual 1:58.8/26 spm. Warm up was 5K nice and slow with drills and occasional flirtations with the AT pace. This sesssion felt good, only the last 1 1/2 minutes became a tad un-fun. Next session is 2 x 8' AT, I wonder if that will be harder or easier. hmmm.

Tom, I've had to breathe 3x a stroke on lots of PBs, and definitely on my max. 30 r 20. Maybe I breathe too much! Even on AT stuff I usually breathe twice a stroke. (Oh no! Maybe I'm addicted to oxygen!!!)

rowing uphill

That's great!

whaskell · Post by **whaskell** » October 18th, 2006, 7:00 pm

Wednesday morning: 15min WU 3431m

TR 3x3min / max pace 1:44 / 30-34spm

Target:- 3x3min / avg pace 1:45.0 / 32spm / 3min rest

Actual:- 3min / avg pace 1:45.0 / 31spm / 857m / 3min rest
Actual:- 3min / avg pace 1:44.7 / 31spm / 860m / 3min rest
Actual:- 3min / avg pace 1:44.7 / 31spm / 860m / 3min rest

Total session: 4557m

10min CD 2292m

First TR session. This felt pretty good. Technique felt a little rough - I think I am going to have to focus hard on technique on the fast paces and high stroke rate workouts. Had a tough time keeping the stroke rate up at my target of 32.

TomR · Post by **TomR** » October 18th, 2006, 10:18 pm

Will--Looks like a good session. What's your usual stroke rate for a race? If you're hitting 31 now, you've got lots of time to work it up a couple of spm.

Tom

whaskell · Post by **whaskell** » October 19th, 2006, 7:08 am

TomR wrote:Will--Looks like a good session. What's your usual stroke rate for a race? If you're hitting 31 now, you've got lots of time to work it up a couple of spm.

Tom

I am usually around 30 spm average for a 2k race, so I am not very worried at this point. I am far ahead of where I usually am at this point.

seat5 · Post by **seat5** » October 19th, 2006, 6:47 pm

2 x 8' AT w/3 min rests was actually easy, much easier than 1 x 12', which was yesterday. It's hard work but quite bearable. Target 1:59/26 spm, actual

2027m 1:58.4/26
2035m 1:57.9/26

Tomorrow is a day off, and then I think Saturday I'll do some UT2 warmup and then a CTC mile, and Sunday starts week 5 with 2 x 9 AT.

Anne · Post by **Anne** » October 21st, 2006, 6:23 am

Are we losing steam on this thread?

I had a couple very long days of work and that slowed me down this week, so I decided to reenter the plan with a UT1 session yesterday. (I'd had a great UT1 session last Friday). This one was not so good and I am even wondering if my notes regarding the session are correct---will check it this morning when I get to the gym.

Basically, I averaged a slower pace (2:21.1 versus 2:18.2 last week) and my HR was 14 bpm faster....now that seems pretty questionable

Hope all of you are making progress.....

whaskell · Post by **whaskell** » October 21st, 2006, 8:09 am

I am really enjoying this program and I feel like I am making good progress. As long as I can stay healthy, I am really looking forward to future workouts and the Crash B's. We are doing this because we think it is fun and enjoyable, right...I know I am.

Thursday morning: 10min WU 2232m

UT1 3x13min / max pace 1:54.5 / 22-24spm

Target:- 3x13min / avg pace 1:57.0 / 23spm / 2:45min rest

Actual:- 13min / avg pace 1:56.9 / 23spm / 3337m / 2:45min rest
Actual:- 13min / avg pace 1:56.9 / 23spm / 3337m / 2:45min rest
Actual:- 13min / avg pace 1:56.9 / 23spm / 3336m / 2:45min rest

Total session: 11855m

10min CD 2251m

Good session, felt strong all the way. I think I could crank my average pace down to 1:56.5 without much problem.

Friday: Off

Saturday Morning:

10min WU: 2274m
AT 2 x 10min / max pace: 1:50.0 / 26 - 28 spm
Target: 2 x 10min / avg pace: 1:51.0 / 27spm / 3:30min rest
Actual: 10min / avg pace: 1:50.9 / 27 spm / 2705m / 3:30min rest
Actual: 10min / avg pace: 1:50.9 / 27 spm / 2706m / 3:30min rest

No cooldown (I know this is bad...)

Strong AT workout. Technique felt good, pace and stroke was right on.

seat5 · Post by **seat5** » October 21st, 2006, 7:47 pm

Today was an official day off from IP, so I did a CTC mile. Most of my team competed today at Newark on the mile so I donned my Taff Attack AIO and tried to pretend I was at a race. I took the erg off the slides and stuck a 7' flag pole between the front foot and the baseboard under the radiator so I wouldn't just shove the erg across the floor this time.

1609 (std erg) 1:52.3/31 spm 247 (Improvement of 3 seconds at 2SPM less than last time.)
1:51.7/33
1:53.5/30
1:53.1/31
1:51.3/31
1:45.5/32

It felt a bit nasty but I might be able to do better before the end of the month.

Back to the IP tomorrow, starting week 5, 2 x 9 AT. I feel really great that I'm actually sticking to a real plan!

seat5 · Post by **seat5** » October 21st, 2006, 8:02 pm

Hope all of you are making progress.....

Anne, I am sure you are really making progress, but you may not see every session being better than the last. Keep up the good work!