The Road to Boston 2007

TomR · Post by **TomR** » October 23rd, 2006, 1:16 pm

seat5 wrote: it seems like the IP pretty much neglects longer distances at fast paces.

That's not necessarily true. The length of sessions are based on level (Fit, Trained, Athlete) and number of sessions per week.

To find more demanding workouts, you could either
1) stay at your current level (Trained, I presume) and look at the program for 5 days a week. I think those sessions will be slightly tougher. You could simply drop one of the five and do four sessions a week.
2) increase your level (to Athlete) and look at the 6-days/week program and pick the 4 sessions that give you the right balance between longer and faster workouts. You will see that the "Athlete's" plan is tougher.
3) You could simply add an interval a couple of days a week. If the plan calls for 2x15, you could do 3x15.

Of course, we have to be a bit careful improvising. The program is designed to train all the body's energy systems and to build cyclically. But I expect you can make the program more demanding w/out violating the underlying principles.

Tom

hjs · Post by **hjs** » October 23rd, 2006, 1:48 pm

oeps

seat5 · Post by **seat5** » October 23rd, 2006, 6:30 pm

I guess what I miss is doing longer pieces, like 10K, 6K, 60 min, etc., without breaks. A 10K at 2:00--2:01 is 40--41 minutes. There are of course workouts that add up to more than that, and they are good hard training--but theyare always broken up in bits. Even looking at the "Athlete" level, with more sessions a week, yes, it looks harder than what I'm doing and would probably put me under. I don't fit the description of the person who is supposed to be doing that plan. But still there aren't any long continuous rows.

I think I'll stick with the plan I'm on, and throw in a timed Nonathlon piece or whatever the CTC is for the month on off days when I can fit them in. I really do want to see if following a plan will improve the 2K and sprints andif I don't watch out I'll mess around so much substituting this for that that I'll end up doing the Whatever I feel Like Today Plan and really get nowhere new.

TomR · Post by **TomR** » October 23rd, 2006, 6:35 pm

Carla--

To be honest, I'm feeling the same way you are, I think. I feel like coloring outside the lines, but I wonder if I would just mess up the picture. So for once, and for just another couple of months, I will try to follow the rules.

Tom

TomR · Post by **TomR** » October 23rd, 2006, 8:52 pm

2x9AT. Went ok. Had to go mrginally slower than in recent AT sessions to keep HR in bounds. Not sure whether the HR was up a bit because of the cold or because this was my 4th straight day of training. Doing 5 days a week, I can usually catch a recovery after 3 days.

Overall, I'm feeling reasonably good. A bit antsy to push myself, but this week is a "hard" week, so perhaps I'll be begging for a break in a couple of days.

Tom

Bob S. · Post by **Bob S.** » October 23rd, 2006, 10:14 pm

I have been holding off posting for several days. My schedule has been rather messed up with a combination of travel and visitors, but I have missed only one erg session.

I had to go back a long way, but it looks like the last time I posted a result was about a detour from the plan on 10/11, a 30' "UT2" that I did at a UT2 rate, but upped the pace to more like a UT1 so that I could use it as a so-called predictor.

After that, I started on a revised plan, using my new 2k time as a base and opting for 16 weeks, the time that was remaining for the nearest satellite regatta. I also switched to level three, but planned to pick just three of the four weekly workouts. Brief results:

10/13 2x15' UT1. 3280m and 3258m.
10/16 40' UT2. 8341m.
10/18 Drove to Carson City for echocardiogram, Still haven't heard the results, but I am going ahead assuming that there is no problem.
10/20. 2x18' UT1. 3938m and 3907m. Weird workout. The heart monitor on the erg was out most of the time, but the wrist receiver was showing me 160bpm for about the last 5' of the second piece and also for most of the cool down! That is way too high, but I didn't feel any adverse symptoms and it dropped right back down to the usual 90 or so within a minute or two after I finished the cool down.

10/23 — today. 45' UT2. 9507 meters — no particular problems.

10/25 calls for 2x 17' UT1 and 10/27 would be either 4x10' UT1 or 2x18' UT1, but on the 27th, I have scheduled a supervised 2k at sea level to meet the USIRDS requirement.

After being thoroughly chewed out by an ER doc last month for being chronically dehydrated, I have decided not to bother with going for LWT any more. The problem wasn't really connected with going LWT, but was a result of many years of just not drinking enough water. I have to force it down.

Bob S.

Anne · Post by **Anne** » October 23rd, 2006, 10:14 pm

I probably vascillate between speed and HR since the grass always seems greener the other way...when I am winded and tired, it is reassuring to slow down (mind you--- in consideration of HR

) and when I am following HR bands, I get antsy. But HR seems to be largely a function of recovery time...the days I take the prescribed amount of time, I am able to keep the HR close to being in-bounds. But, finding enough time is always a problem---time to be at the gym and then taking the rests. (Somedays, people are waiting for the erg and I feel a bit piggy as I sit there and watch the monitor show my HR and rest time count down.)

Today I had a good UT1 workout--I threw in an extra one this week...
5x10' 3 minute rest - goal 2:17; 24spm, 160 HR- I chose to focus on pace as opposed to HR, but it is interesting to watch...numerical data that I deserve to be sweaty and tired!

10995m (2:16.4) 24spm 163HR

2205m (2:16.0) 24spm 153HR
2183m (2:17.4) 23spm 159HR
2200m (2:16.3) 25spm 164HR
2195m (2:16.6) 24spm 169HR
2209m (2:15.8) 24spm 174HR- just felt like working harder at the end

Observation.....the HR climb was certainly consistent (5bpm each interval)....could have been the heat in the gym

Anne · Post by **Anne** » October 23rd, 2006, 10:19 pm

Bob --where do you go for the 2K at sea level?

I am the opposite with regards to H2O...I usually have a few bottles of it with me when I do a UT1 session...in fact, one of the reasons I like the IP plan is the breaks enable getting a drink and readjusting the i-pod. The long sessions...60 minutes and HMs were killers as I got way too thirsty.

Bob S. · Post by **Bob S.** » October 23rd, 2006, 11:05 pm

Anne wrote:Bob --where do you go for the 2K at sea level?

Last year I went to Xeno's Iron Oarsman in Costa Mesa and it worked out quite well, so I am doing that again this year. Other alternatives are the clubs that I used to go to when I lived in SoCal. I suppose that I could just load up the erg in my pickup and drive to Death Valley. Not only is it a lot closer, only a hundred miles or so, but it is a couple of hundred feet below sea level. But somehow, I don't feel that I would feel comfortable doing that. I should try it sometime, though — perhaps to try out one of the other ranked pieces to get a better nonathlon entry

seat5 · Post by **seat5** » October 24th, 2006, 12:13 am

We can stick it out, Tom! Of course I am only doing the 4 session a week plan so that gives me 3 days to either have off or I can do a "fun" piece on one of them and hopefully not wear myself out too much to do justice to the IP stuff.

So far I'm just able to stay a few tenths below the fastest pace required for each band. Each AT workout seems to add a minute per peice and each time that last minute is a bit of a struggle, but I figure that's the way it's supposed to be. It's still a few weeks before I'm supposed to do any TR.

Anne, I'm with you on the water; every IP workout I go through a full litre Nalgene bottle, and always have to have water at my bedside if I've rowed that evening because I wake up all night thirsty. Plus I drink water all day long at work or at home. When I do timed 10ks or hours I always end up grabbing at least one drink, and an FM will take probably 2 full litres. If I'm determined to row a timed 10K or hour without a water break I can do it, but I have to be really motivated to hit a certain time.

Anne · Post by **Anne** » October 24th, 2006, 9:16 pm

Rowing a piece at a average of a 186 HR isn't pleasant....

but I was determined to finish today's TR 5x2 workout ( 90 seconds rest). The main motivation to finish this was so I didn't need to repeat it tomorrow. Truly tough.

499m (2:00.2) 33 182
500m (2:00.0) 33 186
495m (2:01.2) 34 186
495m (2:01.2) 31 188
496m (2:00.9) 33 190

I finished, went to work and then met a friend to ride a new bike trail and enjoy the crisp fall day/ leaves. On the bike, my HR never exceeded 162. Tomorrow I will row OTW....a final view of the Ohio River before daylight savings time kicks in and darkness descends.

Kiwi · Post by **Kiwi** » October 24th, 2006, 9:36 pm

Nice comeback at the end Anne, TR is never going to be comfortable.

Me I had 3 good sessions then have come down with the flu again so no training yesterday or today and I am away on business Thurs / Fri .... good thing this is just for fun

George

seat5 · Post by **seat5** » October 25th, 2006, 12:24 am

Good job, Anne! George, hopefully your having to travel will make you feel less frustrated with needing rest time from working out.

A good session today--supposed to be 3 x 13 UT1 but I goofed and set the machine for 14 min and decided to go ahead and do it. All slightly under as usual. 3K w/u. I've been concentrating as well as I can on form and really feel that I"ve pretty much licked the bad habits that were hurting me in past seasons--that is, as long as I make myself pay attention to the force curve and on making sure I start the drive with the legs and not the back.

3371m 2:04.5/22
3376m 2:04.4/22
3394m 2:03.7/22

Tomorrow is 2 x 8 AT.

Kiwi · Post by **Kiwi** » October 25th, 2006, 1:05 am

seat5 wrote:Good job, Anne! George, hopefully your having to travel will make you feel less frustrated with needing rest time from working out.

A good session today--supposed to be 3 x 13 UT1 but I goofed and set the machine for 14 min and decided to go ahead and do it. All slightly under as usual. 3K w/u. I've been concentrating as well as I can on form and really feel that I"ve pretty much licked the bad habits that were hurting me in past seasons--that is, as long as I make myself pay attention to the force curve and on making sure I start the drive with the legs and not the back.

3371m 2:04.5/22
3376m 2:04.4/22
3394m 2:03.7/22

Tomorrow is 2 x 8 AT.

Tks Carla

I can see how a mirror might show you if you are opening you back to early but I would have thought the force curve was just that a representation of 'applied' force. You could create any force curve you like by applying varying degrees of input from legs, back or arms, and the display would not know the difference. I may of course be reading this wrong and you are not inferring a connection (if so, sorry

)

I think

George

whaskell · Post by **whaskell** » October 25th, 2006, 6:27 am

A few days without posting...

Monday morning:

10min WU 2209m
AT 2x9min / max pace 1:50 / 26-28spm
Target:- 2x9min / avg pace 1:51.0 / 27spm / 3min rest
Actual:- 9min / avg pace 1:50.9 / 27spm / 2435m / 3min rest
Actual:- 9min / avg pace 1:50.9 / 27spm / 2435m / 3min rest
Total session: 6197m
10min CD 2220m

Tuesday Morning

10min WU 2220m
UT1 5 x 10min / max pace 1:54.5 / 22-24spm
Target 5x10min / avg pace 1:57.0 / 23spm / 2min rest
Actual:- 10min / 1:56.9 / 23spm / 2567m / 2min rest
Actual:- 10min / 1:57.0 / 23spm / 2565m / 2min rest
Actual:- 10min / 1:56.8 / 23spm / 2568m / 2min rest
Actual:- 10min / 1:56.9 / 23spm / 2567m / 2min rest
Actual:- 10min / 1:56.8 / 23spm / 2568m / 2min rest
Total Session: 15014m

Wednesday Morning

15min WU 3360m
TR 5 x 2min / max pace 1:44.0 / 30 - 34spm
Target 5 x 2min / avg pace 1:45.0 / 32spm / 2min rest
Actual:- 2min / 1:44.7 / 33spm / 573m / 2min rest
Actual:- 2min / 1:44.2 / 32spm / 576m / 2min rest
Actual:- 2min / 1:44.0 / 33spm / 577m / 2min rest
Actual:- 2min / 1:44.0 / 33spm / 577m / 2min rest
Actual:- 2min / 1:44.0 / 32spm / 577m / 2min rest
Total session: 5080m
10min CD 2278m

All sessions felt really good. UT1 session on Tuesday felt a little long - it is harder for me to fit that session in before heading off to work in the morning - harder to stay focused. I am very pleased with the way things are going right now.