Challenge to John Foy!!

chgoss · Post by **chgoss** » March 8th, 2008, 10:16 pm

Hey eoinom
that's actually a very good time for your first whack at it. you should be able to get under 40 or 39 pretty quick.

I would second what coggs said, starting off slower, and gradually picking up the pace as you get further in.. It's called "negative splitting", it works great for me.. makes a big difference in my times.

zrower33 · Post by **zrower33** » March 8th, 2008, 11:48 pm

I personally don't like the negative splitting but do what you have to.... remember a 40 minute 10k is a 2:00 split so I would start off and stay right around 2:00 or under.... preferably a 1:59 pace... then see where you are at the halfway point with your split and how you are feeling... with your first 10k being 40:35 you will most likely drop atleast a minute by sticking to a pace that you know you can attain.... A workout I always do for 10k time trials are 2x 5k with 5 minutes rest....

I will apologize for my name calling on the other forum.... my best 10k is a 1:40.3 pace and for someone to say(even though I later found out you were knew) they were pulling a 28 minute 10k made me pretty angry... but again sorry for that and best of luck on your 10k.... the main thing to remember as others have said is PACE YOURSELF!!!!!!!

Nosmo · Post by **Nosmo** » March 9th, 2008, 12:22 am

eoinom wrote:hey there john first real 10k done just this morning had to work late last night , i have to say it was tougher than expected started off two quick i was aiming for your pace average of 1:56 and i kept with that for 34mins then i died a bit in the end and managed a 40min 35seconds, i think i need to work on the stamina .

If you did 1:56 for 34 minutes you will have no trouble going under 40 next time with a consistent pace. Again negative split it. BUt I think you can start at 2:01 for the first 2K, then 2:00 for the next 4K, then 1:59 for 2K and then speed it up for the finish. Since you are just starting out, you are likely to drop 2 seconds off the pace with better technique. Get the C2 technique DVD. Video tape your self, post the video on the web and ask for advice.

My offer still stands: Beat me and I'll send you a C2 T-Shirt. You have a reasonable chance of doing it. Your not going to let a 5'7" 150 lbs middle aged guy beat you are you?

eoinom · Post by **eoinom** » March 9th, 2008, 6:32 am

Alright lads thanks for all the advice , whats your own time NOSMO??
I'm feeling alot more confident going back on tuesday to try again hopefully i can get into the 39 or 38 bracket with the right sort of pacing.

Just a quick question lads , as for taking on fluids when rowing is it possible i was parched without a drink with me , i'd imagine especiallly for longer distances that it is necessary to take on fluids, how do you's manage this ?? Do you have to try row with one hand??

John Foy · Post by **John Foy** » March 9th, 2008, 10:41 am

I wouldn't drink during a row unless it was further than a Half Marathon.

Hydrate well during the day and before you start and you should be fine.

coggs · Post by **coggs** » March 9th, 2008, 11:37 am

What he (John Foy) said. Drink up prior (but not just prior) and you should be OK. If you are going for a top time any stops at all in a piece below about 1 hour and you will be amazed how quickly your pace drops off. Nothing wrong with taking drinks during a steady state workout if it make you feel better and keeps you from stopping early. We seem to be a bit fixated getting you going as fast as we can on this thread. Being a new rower remember you should really be focusing on developing technique above all. With that, your speed/endurance will come, but bad habits learned early are hard to break! Nothing wrong with doing a 30 minute piece at a 2:12 rating and really concentrating on form/technique. In the end it will be time much better spent than trying to blast through 30 minutes while rushing the recovery, dropping the hands, arching your back, etc. just to go a little faster than you last workout.

Nosmo · Post by **Nosmo** » March 9th, 2008, 12:14 pm

My previous best was 38:49 but I expect I could do a 38:30 now.

rwj0j0 · Post by **rwj0j0** » March 10th, 2008, 10:07 am

Congrats on your 10k time eoinom!
That's an awesome time.
I guess now you know what a 28 minute 10k would be like...
about 1:24 /500m

zrower33 · Post by **zrower33** » March 10th, 2008, 3:43 pm

May I join this challenge???

John Foy · Post by **John Foy** » March 10th, 2008, 5:36 pm

zrower33 wrote:May I join this challenge???

Yes.

I'll bet you your house you beat me?

Jef · Post by **Jef** » March 11th, 2008, 12:48 pm

When is this race Foyster? I wouldn't mind a bit of the action.

eoinom · Post by **eoinom** » March 11th, 2008, 5:13 pm

hey john and the lads thanks for all the training advice worked really well tonight , didn't fly and die went off slow and one major factor that helped was had a bit of food before i left work kept me going.

Well down to the times im getting better John a 38.05 tried so hard to get under the 38 but couldnt , it took way more effort than i expected to get from 40 to 38 i felt like i rowed a lot better than 2 mins if you understand what i mean.

Ok thats my second attempt and best time so far although i have a feeling i will find it very hard to take much time off that as i felt good tonight. Hows your training going John??

zrower33 · Post by **zrower33** » March 11th, 2008, 6:28 pm

Where is the screen shot for your time eionom?

eoinom · Post by **eoinom** » March 11th, 2008, 6:40 pm

didn't bring the camera yet i'll have one up soon i'll start to bring the camera next week when hopefully i can get my best time.

ausrwr · Post by **ausrwr** » March 11th, 2008, 8:34 pm

Bloody awesome work, Eoin!

The advice you've taken, and the spirit in which you've taken it suggests that you've got a great future in erging - stick with it!

Drinking? I'd normally drink in any session longer than a 6k. Though I wouldn't during a test - having said that, it's been a long time since I've done a test longer than a 6k...