Why fatigue? And a reason to rest before racing?
". . . collaborating with David Nieman, an exercise scientist at Appalachian State University in Boone, N.C., the investigators asked whether the human skeletal muscles grew tired for the same reason, calcium leaks.
"Highly trained bicyclists rode stationary bikes at intense levels of exertion for three hours a day three days in a row. For comparison, other cyclists sat in the room but did not exercise.
"Dr. Nieman removed snips of thigh muscle from all the athletes after the third day and sent them to Columbia, where Dr. Marks’s group analyzed them without knowing which samples were from the exercisers and which were not.The results, Dr. Marks said, were clear. The calcium channels in the exercisers leaked. A few days later, the channels had repaired themselves. The athletes were back to normal."
link to article in NYTimes:
http://www.nytimes.com/2008/02/12/healt ... ref=health
The Road To Boston 2008
-
Yankeerunner
- 10k Poster
- Posts: 1193
- Joined: March 16th, 2006, 12:17 pm
- Location: West Newbury, MA
- Contact:
Time to start tapering more. By volume more than intensity. This coming week I expect to be doing only morning workouts, no more doubles. Today I slept in a bit then went to the Hard Nock's Gym for a recovery row.
1599m 08:00.0 2:30.0 20spm (warmup)
5000m 21:06.8 2:06.7 24spm
1640m 08:00.0 2:26.3 20spm (cooldown)
S10MPS with the monitor covered except for meters, 121df, Nazareth crooning out of the XM Satellite Radio speakers. Just an easy paddle while chit-chatting with Dave Nock and some of the other gym rats, trying to avoid calcium leakage.
1599m 08:00.0 2:30.0 20spm (warmup)
5000m 21:06.8 2:06.7 24spm
1640m 08:00.0 2:26.3 20spm (cooldown)
S10MPS with the monitor covered except for meters, 121df, Nazareth crooning out of the XM Satellite Radio speakers. Just an easy paddle while chit-chatting with Dave Nock and some of the other gym rats, trying to avoid calcium leakage.
Tom, Rick, I read the NYT article on the calcium leakage last week when it came out, but wasn't sure if there was a message in there about how to avoid the issues, unless you inferred that it is about proper recovery. Maybe I should go back and read it again.
Today's tapering plan involves no use of the legs other than to fetch coffee and forage for food in the *** DELETE - SPAM ***. I went to watch my club's indoor 2K yesterday and cox a couple of friends, and my coach insisted I get on an erg and do the race. I was like "Are you out of your freaking mind???" I pushed back pretty hard, citing my 2K test a couple of days prior and the Boston race only a week away as more than enough to reason to refuse. I was as unprepared for a race as ever. However, he's 6'5", I am 6'0", and he won despite attempts by me to run out of the boathouse. With no warm-up, no food, no taper whatsoever, and a rather bad attitude about being pushed to do something public when I had just rowed a 2K all out and had very tired legs from several days of rowing, I jumped on an erg. Let's just say it went pretty well for about 1500m but mind over matter only goes so far when your legs are already tired going into the piece. He ended up covering the monitor and said, "just row the thing and forget about the splits" which I did. Not a PB for me, but a public display of frustration despite the fact that the 7:23 handily won the gold medal for all women age groups. I had trouble not feeling like I'd gone backwards from Wednesday's 7:18 and I wished I'd stayed in bed. Now I have to try to push this stupid time and the whole piece out of my head and realize that you can't row your best in an "accidental race" unless you just happen to have been ready to race in the first place, which I sure as hell was not.
That will teach me to show up like a good teammate. Now I *really* have to do well in Boston so that I can redeem myself. "Don't worry about the time, just row" does not really work when your pace boat is up on that screen for the world to see. Grrrrrrrrrrr.
In my next life I'd like to come back as someone who can shake off what other people might think of my work as good or bad. Yesterday I really did care, but was helpless to do anything more than I did. Much more stuff like the happenings of this week and I will need rowing therapy. Doesn't that sound wonderful???
Only 7 more days until this is done. Yippee!!!!
Today's tapering plan involves no use of the legs other than to fetch coffee and forage for food in the *** DELETE - SPAM ***. I went to watch my club's indoor 2K yesterday and cox a couple of friends, and my coach insisted I get on an erg and do the race. I was like "Are you out of your freaking mind???" I pushed back pretty hard, citing my 2K test a couple of days prior and the Boston race only a week away as more than enough to reason to refuse. I was as unprepared for a race as ever. However, he's 6'5", I am 6'0", and he won despite attempts by me to run out of the boathouse. With no warm-up, no food, no taper whatsoever, and a rather bad attitude about being pushed to do something public when I had just rowed a 2K all out and had very tired legs from several days of rowing, I jumped on an erg. Let's just say it went pretty well for about 1500m but mind over matter only goes so far when your legs are already tired going into the piece. He ended up covering the monitor and said, "just row the thing and forget about the splits" which I did. Not a PB for me, but a public display of frustration despite the fact that the 7:23 handily won the gold medal for all women age groups. I had trouble not feeling like I'd gone backwards from Wednesday's 7:18 and I wished I'd stayed in bed. Now I have to try to push this stupid time and the whole piece out of my head and realize that you can't row your best in an "accidental race" unless you just happen to have been ready to race in the first place, which I sure as hell was not.
That will teach me to show up like a good teammate. Now I *really* have to do well in Boston so that I can redeem myself. "Don't worry about the time, just row" does not really work when your pace boat is up on that screen for the world to see. Grrrrrrrrrrr.
In my next life I'd like to come back as someone who can shake off what other people might think of my work as good or bad. Yesterday I really did care, but was helpless to do anything more than I did. Much more stuff like the happenings of this week and I will need rowing therapy. Doesn't that sound wonderful???
Only 7 more days until this is done. Yippee!!!!
Deborah - F 45 HWT
Today was the 1600 trial. What do you want first, the results or the excuses?
OK, result:
1600/5.57.2/1.51.7
splits (not cumulative avg)
400--1.52.2
800--1.52.2
1200--1.52.0
1600--1.50.1
avg: 1.51.7
As usual, probably could have gone a couple of seconds faster with the devil on my tail. Taking into account various factors, I figure I've got a shot at 1.51/7.24 in a week.
Deborah--what Nosmo said. Expunge the demons from your mind.
OK, result:
1600/5.57.2/1.51.7
splits (not cumulative avg)
400--1.52.2
800--1.52.2
1200--1.52.0
1600--1.50.1
avg: 1.51.7
As usual, probably could have gone a couple of seconds faster with the devil on my tail. Taking into account various factors, I figure I've got a shot at 1.51/7.24 in a week.
Deborah--what Nosmo said. Expunge the demons from your mind.
If he's small, obnoxious and has a penetrating voice, can I borrow your cox too?
Interesting discussion about fatigue. I've been having the same experience, also in reverse: fast pieces are a lot easier after not training for a few days. Would be interesting to know whether the recovery rate of this calcium leakage is actually impacted by training.
Deborah, you're a machine. 2 sub 7:25 2k's in 3 days and one more to go. If that concerns you, just imagine that you made the finals for the Olympics. Best race yet to come.
Being 35 is great when you're a lwt... Been getting a little anxious over the weight: it's been going up and down a lot lately. Back to 133 lbs today but since this is the very first time in my life that I have to weigh in (whine whine ).
60' steady state yesterday (2:09.9) and 5x500m R3:30 today. Planned & executed the 500s at 1:52 and 1:50 except last one which ended up 1:44.9 at 33 spm. May be a PB since I can't remember doing just one 500m by itself. Also experimented with starting strokes and settled on 5 strokes pretty much all out before going to race pace. Like this approach because it gets me to target split just about after these 5 strokes so I know exactly what to do after. Did I mention that I like to row per plan...?
Veronique
Interesting discussion about fatigue. I've been having the same experience, also in reverse: fast pieces are a lot easier after not training for a few days. Would be interesting to know whether the recovery rate of this calcium leakage is actually impacted by training.
Deborah, you're a machine. 2 sub 7:25 2k's in 3 days and one more to go. If that concerns you, just imagine that you made the finals for the Olympics. Best race yet to come.
Being 35 is great when you're a lwt... Been getting a little anxious over the weight: it's been going up and down a lot lately. Back to 133 lbs today but since this is the very first time in my life that I have to weigh in (whine whine
).60' steady state yesterday (2:09.9) and 5x500m R3:30 today. Planned & executed the 500s at 1:52 and 1:50 except last one which ended up 1:44.9 at 33 spm. May be a PB since I can't remember doing just one 500m by itself. Also experimented with starting strokes and settled on 5 strokes pretty much all out before going to race pace. Like this approach because it gets me to target split just about after these 5 strokes so I know exactly what to do after. Did I mention that I like to row per plan...?
Veronique
Deb,Congratulations on an awesome row--which would be true even if you had been prepared to race, with the other 2 hard pieces so recent. Now rest and tell anyone that tries to make you do another 2K before Sunday where to go, and his horse, too.
Tomorrow is 1 x 3 TR. The taper seems a bit overdone but then whoever invented it knows more than I do. Hard to see it worthwhile to get out of bed for a 3 minute workout. However I plan to practice my warm up and some starts.
Nice session, Veronique. Are you going to taper this week? About starts: the demoralizing thing to me about a real race start, as opposed to a PM3 start, is that on the PM3 the monitor starts when you pull, while in a race, the race starts and you have to play catch up. That always sort of scares me at the start.
Everything about this actually scares me. I'm going to bed to forget about it.
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
-
Rocket Roy
- 2k Poster
- Posts: 338
- Joined: October 16th, 2006, 3:59 pm
- Location: London
My taper is;
monday...6k at 1.56 with 9mps on 3rd and last k's
tuesday...2500m warm up then 2 x 1k's at race starts and splits, 1.40,1.39,1.38, 1.37 with 2 mins rest
wednesday in the USA...same as monday
thursday...4k-2k-1k-500m at 1.54, 1.49,1.44,1.39
Friday check weight, row 4k's at 1.59 until at weight. Then 2 x 600m race starts on target each 150m.
Saturday free to do some shopping I guess.
monday...6k at 1.56 with 9mps on 3rd and last k's
tuesday...2500m warm up then 2 x 1k's at race starts and splits, 1.40,1.39,1.38, 1.37 with 2 mins rest
wednesday in the USA...same as monday
thursday...4k-2k-1k-500m at 1.54, 1.49,1.44,1.39
Friday check weight, row 4k's at 1.59 until at weight. Then 2 x 600m race starts on target each 150m.
Saturday free to do some shopping I guess.
Lwt 55+ World Record Holder 6.38.1 (2006-2018)
World champion 2007, 2009, 2014.
2k pb...6.34.7
cycling
25 miles...55;24
10 miles...21.03
Golf best gross 78, 8 over par.
World champion 2007, 2009, 2014.
2k pb...6.34.7
cycling
25 miles...55;24
10 miles...21.03
Golf best gross 78, 8 over par.
Started my taper this morning. got up at 6 a.m. and didn't row.
Back tight,left shoulder popping, tendinitis in the right elbow, numbness in left hand, and tenderness in the right hamstring--the standard stuff. You kids take care of yourselves or you too will end up like a frayed piece of twine. I can do with a few easy days.
I'll do the full race warm-up tonight and then pull some 200 mtr intervals, lots of rest between, at race pace.
I gather the Crash-B entrants are posted. Will have to go look now.
Back tight,left shoulder popping, tendinitis in the right elbow, numbness in left hand, and tenderness in the right hamstring--the standard stuff. You kids take care of yourselves or you too will end up like a frayed piece of twine. I can do with a few easy days.
I'll do the full race warm-up tonight and then pull some 200 mtr intervals, lots of rest between, at race pace.
I gather the Crash-B entrants are posted. Will have to go look now.
-
Yankeerunner
- 10k Poster
- Posts: 1193
- Joined: March 16th, 2006, 12:17 pm
- Location: West Newbury, MA
- Contact:
Deborah, get away from people who are trying to sabotage you! You did great considering what happened, but you took a big risk of injury. I think that you will do well on Sunday.
Tom, I feel your pain. I'm not far behind you in the age race.
I thought breifly of doing one final 2km test today, then I thought better of it. I wasn't psyched about it upon waking up, and that this stage of the game I need to save as much mental toughness for next Sunday and not squander it now. So I did some 400m repeats with a minute rest instead. I was psyched for that.
2249m 10:00.0 2:14.3 23spm (warmup)
2000m 12:05.2 1:46.2 35spm (5 X 400m)
0842m 05:00.0 of 1' paddles between work intervals
1309m 06:50.7 (cooldown)
59 degrees, 130df, ribs wrapped, Honky Tonk music on the CD player. Started at my previous 2km test pace of 1:48.0 and tried to speed up by a half-second until kicking in hard on the last one. Felt fine.
splits:
400m 1:48.0 34spm
400m 1:47.5 34spm
400m 1:47.0 34spm
400m 1:46.5 34spm
400m 1:42.3 37spm
Tom, I feel your pain. I'm not far behind you in the age race.
I thought breifly of doing one final 2km test today, then I thought better of it. I wasn't psyched about it upon waking up, and that this stage of the game I need to save as much mental toughness for next Sunday and not squander it now. So I did some 400m repeats with a minute rest instead. I was psyched for that.
2249m 10:00.0 2:14.3 23spm (warmup)
2000m 12:05.2 1:46.2 35spm (5 X 400m)
0842m 05:00.0 of 1' paddles between work intervals
1309m 06:50.7 (cooldown)
59 degrees, 130df, ribs wrapped, Honky Tonk music on the CD player. Started at my previous 2km test pace of 1:48.0 and tried to speed up by a half-second until kicking in hard on the last one. Felt fine.
splits:
400m 1:48.0 34spm
400m 1:47.5 34spm
400m 1:47.0 34spm
400m 1:46.5 34spm
400m 1:42.3 37spm
race warm-up (25 mins/5469 mtr)
6x200/1.15 rest
Avg pace--1.49
Avg time per repetition--44 secs
Got to race pace in 3 or 4 pulls in the first 3 reps. For the next 2, I deliberately delayed a fraction on the start, to get a feel for what might happen in a race. Still was able to get to race pace in 4 pulls. Delayed longer on the final one. Took me 10 strokes to get to where I wanted to be. That was useful to know, but I suspect it would be unwise in a race to chase that hard after the planned pace. Better to reel in the pace more gradually.
Felt achy in the legs during warm-up, frisky during the intervals. Need to switch the final days of training from p.m. to a.m. Mama didn't raise me to be a morning person.
6x200/1.15 rest
Avg pace--1.49
Avg time per repetition--44 secs
Got to race pace in 3 or 4 pulls in the first 3 reps. For the next 2, I deliberately delayed a fraction on the start, to get a feel for what might happen in a race. Still was able to get to race pace in 4 pulls. Delayed longer on the final one. Took me 10 strokes to get to where I wanted to be. That was useful to know, but I suspect it would be unwise in a race to chase that hard after the planned pace. Better to reel in the pace more gradually.
Felt achy in the legs during warm-up, frisky during the intervals. Need to switch the final days of training from p.m. to a.m. Mama didn't raise me to be a morning person.
Easy 5k.
Saw this on Tom Bohrer's web site:
"A big mistake that rowers often make the week prior to Crash-Bs is to do more work than they should. I often hear rowers say that they did another piece than what the workout called for because they felt good. The taper is suppose to give you rest so that you do feel good. Be confident and save it for race day. Don't blow it by doing more work. You will not gain or loose any fitness during the taper week. On race day you should be begging to race. My former coach, Ted Nash, would say that you want to feel like a caged animal on race day. If you taper right you will."
The bad news is I'm not goingto get faster betwee now and Sunday. But the good news, I suppose, is that I'm not getting slower, either.
Saw this on Tom Bohrer's web site:
"A big mistake that rowers often make the week prior to Crash-Bs is to do more work than they should. I often hear rowers say that they did another piece than what the workout called for because they felt good. The taper is suppose to give you rest so that you do feel good. Be confident and save it for race day. Don't blow it by doing more work. You will not gain or loose any fitness during the taper week. On race day you should be begging to race. My former coach, Ted Nash, would say that you want to feel like a caged animal on race day. If you taper right you will."
The bad news is I'm not goingto get faster betwee now and Sunday. But the good news, I suppose, is that I'm not getting slower, either.
-
Yankeerunner
- 10k Poster
- Posts: 1193
- Joined: March 16th, 2006, 12:17 pm
- Location: West Newbury, MA
- Contact:
Enjoy the outdoors Will.
Tom, I had that caged animal feel a couple of times before running marathons back when. It's a good feeling. Unfortunately I haven't had it for erg races (yet?). According to Roger Bannister's autobiography he took two weeks (!) between his last workout and the world's first sub-4:00 mile. I've never dared to try anything like that. I tend to start feeling logy.
Recovery day. Nice and easy.
1663m 08:00.0 2:24.3 20spm (warmup)
5000m 20:01.9 2:06.2 24spm
1664m 08:00.0 2:24.2 20spm (cooldown)
S10MPS with the monitor covered except for meters. 62 degrees (getting the room warmed up for the impending visit of the defending world champion and world record holder of the 55-59 lwts), 130df, Garth Brooks on the CD player. Smooth and sedate. More like a bored animal than a caged animal. Satisfied.
Tom, I had that caged animal feel a couple of times before running marathons back when. It's a good feeling. Unfortunately I haven't had it for erg races (yet?). According to Roger Bannister's autobiography he took two weeks (!) between his last workout and the world's first sub-4:00 mile. I've never dared to try anything like that. I tend to start feeling logy.
Recovery day. Nice and easy.
1663m 08:00.0 2:24.3 20spm (warmup)
5000m 20:01.9 2:06.2 24spm
1664m 08:00.0 2:24.2 20spm (cooldown)
S10MPS with the monitor covered except for meters. 62 degrees (getting the room warmed up for the impending visit of the defending world champion and world record holder of the 55-59 lwts), 130df, Garth Brooks on the CD player. Smooth and sedate. More like a bored animal than a caged animal. Satisfied.