The Road To Boston 2008

Yankeerunner · Post by **Yankeerunner** » January 24th, 2008, 12:11 pm

TomR wrote:Hey Rick,

Now that your 2ks are starting to challenge you, do you think you would benefit from a longer warm-up before the trial?

That makes so much sense that I should have thought of it myself.

I should probably start doing my regular racing warmup, which is usually 2 X 10' with increasing intensity.

Nosmo · Post by **Nosmo** » January 24th, 2008, 3:14 pm

Yankeerunner wrote:
TomR wrote:Hey Rick,

Now that your 2ks are starting to challenge you, do you think you would benefit from a longer warm-up before the trial?
That makes so much sense that I should have thought of it myself.

I should probably start doing my regular racing warmup, which is usually 2 X 10' with increasing intensity.

Just for warm up ideas, check out:
http://www.c2forum.com/viewtopic.php?t=7134

seat5 · Post by **seat5** » January 24th, 2008, 9:13 pm

Rick, how can you even be remotely interested in another 2K test right on top of Sunday????

Today was a relatively short TR session so I tried to get the splits down:
2441 av 1:50.6/33 (targ 1:51) 3 x 3 3R

809 1:51.2/34
813 1:50.7/32
819 1:49.8/33

The last 500 of the NE2K row was at 1:49.7/33 and felt like death. Only the last 45 seconds of the last interval here felt that bad, but then of course I hadn't done 1200 meters right before that with no rest....I'm always reduced to counting down the last minute of these in 1/4s.

3 x 10 100 lb squats after. Those are finally getting so my legs only shake on the last 2 of each set. The first set, right after the row, is always the worst.

Tomorrow is 4 x 8 AT, the longest one yet.

Rowmaniac · Post by **Rowmaniac** » January 24th, 2008, 9:46 pm

Nice job on the TR intervals, Carla. How did you row the 2K, split-wise and slide speed? I am curious if you negative splitted every 500m.

Today was supposed to be OTW, but at 41 degrees and raining, I (who did show up at the boathouse with appropriate clothes to go row, darn it!) knew we were on the ergs when the coach showed up in shorts!

The group I am currently rowing with doesn't train much for the most part, but today was kind of fun. Our coach put up the C2 paceboat thingio that is on the screen at the CRASH Bs and assigned us all to ergs. Some kind and generous benefactor gave 2 large flat screen TVs to the club for Christmas, so we could watch the "it's not racing--it's training" race on the wall. We did 6 x 5' at "steady state" (whatever that is supposed to mean), but we were limited to a max spm of 20. I did about 201.8-2:00 on all of them, with the last one feet out just so he could know that the power on the erg would transfer to the boat without stopping the run. I got the quirky joy of seeing my boat go way out past everyone else's on all 6 intervals, but I realize it was probably not a very meaningful workout for someone who is going to be faced with that big screen in Boston in 4-1/2 weeks! I think I ended up with about 8000m. Oh, we took 2 minute rests. Yes, that would be why it felt so easy. I do think it was good to have the "Attention" "Ready" "Row" things flash on the monitor with everything like I think it will be in Boston.

It felt really easy, and it was nice to hear so many people breathing hard all around me. I have no doubt I sounded the same way a year ago.

Tomorrow is another strength training session and I will probably do an IP workout as well. I think I will do the AN workout I missed.

So what happens at CRASH Bs if someone pulls too early and has a false start? Of course that happened today b/c it was "not a race". (I chuckle at that--can't help it b/c with me it's always a race even when I'm the only one in the room. Now *that* is way too honest, but it's true.)

Do you get disqualified?

seat5 · Post by **seat5** » January 24th, 2008, 10:04 pm

HI Deb,
I'll bet that felt great, experiencing what an improvement in fitness you've had since last year! That was a sort of mid ATish workout, it sounds like.

I don't know what happens with a false start--I'm afraid to think about it or I'll do it!

splits from Sunday
1:52.7/31 (in a panic--monitor is set wrong & I don't know my av split)
1:54.3/29 oof
1:53.3/28 trying to get the lead out
1:49.7/33 won't this ever end??????

splits in Boston last year
1:54.1
1:53.7
1:52.3
1:47.4

tdekoekkoek · Post by **tdekoekkoek** » January 24th, 2008, 11:05 pm

am: 8400m steady state 20spm

pm: 60 min steady state 15300m 19-23 spm

Yankeerunner · Post by **Yankeerunner** » January 25th, 2008, 8:56 am

Carla, with so much to have to make up in so little time I figure that the ultimate 'specificity' training is called for. It looks like I may have to start putting more days between them though as I get closer to whatever my current potential happens to be.

Deborah, on a false start they just stop everyone and let the flywheels slow again. I've never seen anyone get disqualified, although I don't know if any individual is afforded more than one. Last November at BIRC the big Open race took three tries to get successfully underway. No one was thrown out.

Back to the Hard Nock's Gym this morning. It went much better at 5:30am than it did on Tuesday, but I wasn't doing as much yakking either.

1172m 06:00.0 2:33.5 20spm
5000m 21:35.8 2:09.6 23spm
1152m 06:00.0 2:36.2 20spm

S10MPS with the monitor covered except for meters. 111df, ribs wrapped, XM Satellite radio set to The Boneyard. Even the 111 drag factor is feeling 'heavy' to me. All that lower df erging seems to have spoiled me.

splits:
1000m 2:15.2 22spm
2000m 2:10.3 23spm
3000m 2:09.6 23spm
4000m 2:06.9 24spm
5000m 2:05.8 24spm

seat5 · Post by **seat5** » January 25th, 2008, 9:06 am

Today was a slow slog through frozen molasess.

4 x 8 AT target is supposed to be 1:57--1:58 but I just couldn't do that. My legs just would not push hard enough. I considered just doing some junk meters and doing this workout tomorrow, but decided to just do my best at it and have 2 good days off to prepare for next week. Results are still in the lower part of my AT band, I just feel disappointed I couldn't do them as well as I did my last AT (but that was only 3 x 7 I think.)

8061 1:59.0/26
2004 1:59.7/26
2017 1:58.9/26
2019 1:58.8/26
2021 1:58.7/26

I was happy at least that each was better than the last. I did wuss out on my lifts today--I was feeling a familiar twinge and fatigue in the lower back and was a little scared to do them, especially with no spotter.

Rowmaniac · Post by **Rowmaniac** » January 25th, 2008, 8:48 pm

Carla, we must both have the "can't get the lead out" syndrome today. I had a horrible time getting through the 3 x 3' TR today. I thought I'd do the AN workouts, but on the warm up realized very quickly that the power didn't seem to be there. So I decided "how hard could the 3 x 3' TR be?" Answer: very hard.

150.2
150.3 (I really wanted to go handle down--yuck)
149.8 (Determined to finish strong, darn it!)

w/u 2000m
c/d 2100m

Total workout about 6500m

I was literally stunned at how hard it was to hold sub 1:50 splits today. I took a read from my HR watch at the end, and it said max 221 even though average was pretty normal. Does anyone else ever get weird readings like this? Maybe it was just a fluke, but it sure made me wonder. I saw this once before on a day when I was tired, but my max is 187. I'm wondering if there could be a connection (or if it's just a polar watch aberration.)

In any case, if I hadn't had some good pieces earlier this week I would be totally deflated, but I chalk it up to 3 days in a row of lower split erging. I then had a 1 hour weigh training session with the trainer, and when I left his studio I was having trouble holding up the water bottle.

Hopefully the lead will be gone by Sunday.

tdekoekkoek · Post by **tdekoekkoek** » January 25th, 2008, 10:20 pm

today:

3* 1500m 2:20 rest:

1.46.2, 1:45.9, 1:45.0

5*30sec:

1:34.5, 1:34.3, 1:32.5, 1:31.4, 1:29.8

warmup/down

Yankeerunner · Post by **Yankeerunner** » January 26th, 2008, 12:46 pm

Sounds like Winter Blahs are affecting us. Except for Trevor, who seems to be getting it right.

Last night I went after another 2km. Friday is my late day at work, and since I wasn't going to be getting home until later I jogged the six-tenths of a mile home for a bit of warmup, then did what I've been doing.

1756m 8:00.0 2:16.6 22spm (warmup)
2000m 7:25.5 1:51.4 33spm
1558m 8:00.0 2:34.0 17spm (cooldown)

50 degrees, 122df, ribs wrapped, Meatloaf on the CD player. Not real happy about it, but playing the hand I was dealt. During the erg warmup I felt considerably better than on Wednesday. Even the drag felt less heavy. Through 1000m I was right on target and feeling normal, then it got hard. When I tried to pick it up at 1500m it wasn't happening, and in fact I was slowing down. Knowing that I wouldn't be beating the 7:21 from Sunday I came close to handling down, but decided that doing it for a second straight trial would establish a horrible precedent. So I finished as best I could.
splits:
0500m 1:50.8 32spm
1000m 1:50.7 33spm
1500m 1:51.1 33spm
2000m 1:52.9 33spm

This morning I felt surprizingly good for a steady state piece. Surprizing because of how last night went. Go figure.

0867m 04:00.0 2:18.4 21spm (warmup)
8000m 32:57.0 2:03.6 24spm
0754m 04:00.0 2:34.0 17spm (cooldown)

S10MPS with the monitor covered except for meters. 45 degrees, 100df, ribs wrapped, Carlene Carter on the CD player. Got to figure out what's going on. Seem to have reasonably good endurance, but probably need some intervals instead of just doing 2kms.
splits:
1000m 2:08.5 23spm
2000m 2:04.7 24spm
3000m 2:04.1 24spm
4000m 2:04:0 24spm
5000m 2:03.5 24spm
6000m 2:03.5 25spm
7000m 2:01.8 24spm
8000m 1:58.4 26spm

ranger · Post by **ranger** » January 27th, 2008, 4:34 am

As I start my sprint work for Boston/WIRC 2008, I am pleased as punch to see that I getting a relaxed, solid 1:31 @ 34 spm (13.66 SPI) for these purposes (1'on/1'off, 500s, etc.).

Like the rate (34 spm), like the pace (1:31), like the stroking power (13.66 SPI).

Very controlled racing cadence, and _very_ fast--Open lwt WR pace.

I will need to stretch this 1:31 out to 1K.

I will be doing speed work every day now for the next month.

I need to see a HR of 180+ bpm--repeatedly.

ranger

NavigationHazard · Post by **NavigationHazard** » January 27th, 2008, 5:17 am

Rowmaniac wrote:(snip)
I was literally stunned at how hard it was to hold sub 1:50 splits today. I took a read from my HR watch at the end, and it said max 221 even though average was pretty normal. Does anyone else ever get weird readings like this? Maybe it was just a fluke, but it sure made me wonder. I saw this once before on a day when I was tired, but my max is 187. I'm wondering if there could be a connection (or if it's just a polar watch aberration.)

Cheers, a number that high could indeed be a measurement aberration. Another possibility is a tachycardia (rapid heartbeat) triggered by something called postural hypotension. If you alter your body position, e.g. stand up after lying down for a while, you may experience a (temporary) drop in blood pressure. This can trigger the heart to beat faster so as to maintain pressure. AFAIK it's entirely a normal feedback reaction to the change in blood flow. You should ask a cardiologist to be sure, but again AFAIK this kind of tachycardia normally will damp itself out as soon as pressure returns to normal.

Lately I've been monitoring my BP and heart rate before, after, and sometimes during workouts. FWIW I've noticed that the pressure readings are fairly sensitive to posture even when I remain seated on the erg. To a lesser degree so are the heart rates, particularly the speed at which HR recovers during interval work.

If you're truly worried about it you perhaps could have a stress electrocardiogram done and see if there's something abnormal going on.

Yankeerunner · Post by **Yankeerunner** » January 27th, 2008, 12:38 pm

Good points from NavHaz. Remember that heart rate monitors are not foolproof either. If you feel well and wouldn't have been mentally troubled if you didn't see the high figure on the monitor then you are probably all right. When you feel bad and it is confirmed by the monitor that's a different story.

Last night I decided that after two weeks without a CTC effort it was about time. Especially after figuring that I need more faster stuff.

2227m 10:00.0 2:14.7 23spm (warmup)
0250m 00:52.9 1:45.9 34spm
0250m 00:46.1 1:32.9 47spm
0808m 04:00.0 2:28.3 19spm (cooldown)

When doing intervals it is rare that the first one is the best, so I purposely aimed for the second to be the major effort. I just did the first one 'hard' and rested 2 minutes to let the flywheel slow down sufficiently. I may try this one more time before the month is over and do a third to see if I can shave a bit more off. Spent about 125m hanging off the back of the seat.

Steady state this morning, and being Sunday I got to sleep in a bit, have two cups of coffee instead of just one, and wait until 9:00am instead of doing it at 5:30am. It makes a big difference.

00399m 0:02:00.0 2:30.1 20spm (warmup)
17000m 1:09:53.6 2:03.3 24spm
00361m 0:02:00.0 2:46.2 18spm (cooldown)

S10MPS with the monitor covered except for meters. 49 degrees, 92df, ribs wrapped, Meatloaf's Bat Out Of Hell III on the CD player. Generally felt good other than the chafing on the insides of both elbows from where they rubbed the outsides of the kness on the way by. Even with a tank top instead of a t-shirt they chafed. I need to lube up with somthing like Bodyglide prior to long rows from now on.
splits:
02000m 2:06.5 24spm
04000m 2:03.8 24spm
06000m 2:04.4 24spm
08000m 2:03.4 24spm
10000m 2:03.6 24spm
12000m 2:04.1 24spm
14000m 2:02.2 25spm
16000m 2:00.4 25spm
17000m 1:59.3 25spm

tdekoekkoek · Post by **tdekoekkoek** » January 27th, 2008, 9:09 pm

32 min 1:51.5 avg 22 spm

5400m steady state 18 spm