Going for a bit longer rows

[woody350ep]

I've been doing 10k's lately. I want to do longer rows, like 60' or 16k, perhaps a HM in the next couple of weeks.

My 10k's have been coming in 40:30-41:15. That's a 500/m of 2:02 to 2:04 or so. I feel rather comfortable doing a 10k at a 2:03 pace. According to Paul's Law, a 2:03.5/500m should put my pace for a 16k at 2:28!!!! And my time at about 1:19:00.

Right now, I row 20-22 spm. I have a question though. If I were to go on a longer row, how easy is it to row that much slower? I feel as though I would feel like I am literally poking along at that pace. Does that seem like too slow of a pace, or will I feel differently once it comes down to it?

I don't wanna go too fast and find out I'm just gonna crap out before I get to the end, but I'd hate to finish the whole thing at a 2:28/500 and feel like I should have aimed for 2:15 or something.

Do you keep the strokes down a lot more on the longer rows? I wouldn't think of going much slower than 20spm, but what do I know?

Any advice I can get is appreciated. I'd like to aim for a 60' or 16k on Saturday morning, not sure which yet.

[jamesg]

You've got your sums wrong. Do 16 at the same rate as the 10.

[luckylindy]

You've got your sums wrong. Do 16 at the same rate as the 10.

I agree. If you can do a 2:02 for 10K, it's REALLY hard for me to believe that you couldn't keep the same rate, or within a second or two, for 16K. Certainly not slowing down to almost 2:30+ ... you'll get bored! When you finish the 10K, do you collapse gasping for breath? If not, just keep going ... if you need to slow down a bit after 10k do so.

Caveat - I don't know what I'm talking about, but this is how I'd approach it

[woody350ep]

You're right. After reading this, I went back and checked the chart again. I put the 500m time in from my average from a 10k. I forgot to change the dropdown to 10k and put my time in. Now based on my 10k time I entered in, it tells me my 16k is 2:06.94 split, and 1:07:42 total.

Thanks for straightening me out guys. I knew something seemed fishy.

[chgoss]

My 10k's have been coming in 40:30-41:15. That's a 500/m of 2:02 to 2:04 or so. I feel rather comfortable doing a 10k at a 2:03 pace. According to Paul's Law, a 2:03.5/500m should put my pace for a 16k at 2:28!!!! And my time at about 1:19:00.

If you plug a 40:30 10k in here http://www.machars.net/, Pauls law (every doubling of distance the 500m split should increase by five seconds.) would predict a 16k at 2:05 (1:06:30)

My advice, start out with your pace at 2:05 then after you get past the 1/2 way point see if you can start negative splitting (reduce your 2:05 pace to 2:04), when you get to 3 or 4k to go, see if you can reduce pace even further to 2:03. If a 22SPM 10k at 2:03 feels comfortable, you'll probably end up surprising yourself and rowing a 16k quicker than Pauls law would strictly predict.

Good Luck!
-chad

[woody350ep]

If you plug a 40:30 10k in here http://www.machars.net/, Pauls law (every doubling of distance the 500m split should increase by five seconds.) would predict a 16k at 2:05 (1:06:30)

That's the one I used, and where I messed up was that I just put my 10k pace in and hit the first dropdown on 500m. I was thinking in the wrong way. When I went back this morning and changed it, I got the numbers I was pretty much expecting.

Good call on the neg splitting. That's kinda how I've been doing the 10k's now. I do the first 3-4k at about a 2:05, and then bring the pace down to a 2:02 or so and that brings my ave 500 down. Once I hit 2k, I stroke it to about 2:00, and the last 500 I go about 1:55, or more, depending on what I feel like. I'm pretty confident I could run a 16k at 2:05 without doing any of the neg splitting like I do now on the 10k.

I think I'm doing pretty well so far. My first row ever was on 9/18/2010. With last night's row, I passed 120,000M to date . That may not be a lot to some people, but I had to take 10 days off due to an unrelated knee injury too, and I'm happy.