Another newbie

[DuffyF56]

I have been reluctant to make this post given I do not want to be seen as bragging about what I have done. I know that my times may seem anemic and slow to those of you who are more highly trained. My intent here is to list some data that shows the positive effects I have achieved rowing as well as demonstrate to those in their own struggles to improve their health that progress IS possible. It is directed to those trying to lose weight and improve their health. When I started I could not even row 1000 meters without gassing myself to give you a frame of reference as to my starting point.

Date-------- Weight------ Test --------- ------- Normal range------- Result
11/09/2012--- 292 lbs--- Total Cholesterol--- 125-200 mg/dl--- 206
HDL Cholesterol --- > Or = 40 mg/dl--- 45
LDL Cholesterol --- < 130 mg/dl--- 102
Triglycerides--- < 150 mg/dl--- 297
A1C ----- < 5.7 is normal--- 8.6

On January 1, 2013 I started the Atkins Diet as well as a walking program

2/8/2013--- 268 lbs--- Total Cholesterol--- 125-200 mg/dl--- 132
HDL Cholesterol--- > Or = 40 mg/dl --- 40
LDL Cholesterol--- < 130 mg/dl--- 64
Triglycerides--- < 150 mg/dl--- 139
A1C--- < 5.7 is normal--- 7.5

5/10/2013--- 248 lbs--- Total Cholesterol--- 125-200 mg/dl--- 151
HDL Cholesterol--- > Or = 40 mg/dl --- 43
LDL Cholesterol --- < 130 mg/dl--- 83
Triglycerides--- < 150 mg/dl--- 124
A1C--- < 5.7 is normal --- 6.3

I started rowing at work in June 2013.....2 or 3 sessions a week no more than 45 minutes at any session.

8/16/2013--- 240 Lbs--- Total Cholesterol--- 125-200 mg/dl--- 145
HDL Cholesterol--- > Or = 40 mg/dl -- 45
LDL Cholesterol--- < 130 mg/dl--- 78
Triglycerides-- - < 150 mg/dl--- 108
A1C --- < 5.7 is normal--- 6.4

October 16, 2013 I received my Model D and started a 3 session per week 23 week interactive program that quickly morphed into rowing 6 days a week 3 "on" sessions and 3 "off" sessions a week.In November 2013 I stopped taking one of the two diabetes meds I was on and went on reduced dosage for the second. My "off" sessions I started trying to do PB ranked pieces as well as other work-outs outside of the specified program. Mid- November I had difficulty completing a 45' UT1 row which I posted in another thread. I was able to recover and did my first 60' row at a 2:37.4 pace on 11/15/2013.

1/31/2014 --- 236.6 Lbs--- Total Cholesterol--- 125-200 mg/dl--- 141
HDL Cholesterol--- > Or = 40 mg/dl --- 44
LDL Cholesterol--- < 130 mg/dl--- 77
Triglycerides--- < 150 mg/dl--- 98
A1C --- < 5.7 is normal--- 6.3

All weights listed are dressed. I actually weigh 230 Lbs now. My ranked pieces are below along with my first results for each distance.

500M--- 1:50.3--- 1:50.3--- 10/26/2013--- This is my first attempt. I have failed in three attempts to better this time.
1000M--- 3:58.2--- 1:59.1--- 1/23/2014--- 2:07.5 pace was my first PB completed on 11/12/2013
2000M--- 8:22.2--- 2:05.5 --- 1/25/2014--- 2:10.7 pace was my first PB completed 12/3/2013
5000M--- 22:25.1--- 2:14.5--- 1/9/2014 --- 2:23.3 pace was my first PB completed on 11/2/2013
6000M--- 27:02.8--- 2:15.2 --- 1/28/2014 --- 2:17.6 pace was my first PB completed on 11/30/2013
6615M--- 30:00.0--- 2:16.0--- 1/11/2014--- 2:28.3 pace was my first PB completed on 10/18/2013
10000M--- 45:15.4--- 2:15.7--- 2/7/2014--- 2:18.2 pace was my first PB completed on 1/15/2014
12951M--- 1:00:00.0--- 2:18.9--- 2/11/2014--- 2:37.4 pace was my first PB completed on 11/15/2013
21097M--- 1:41:41.3--- 2:24.6--- 2/13/2014 --- This is my only attempt at this distance.

Progress IS possible folks.

As another poster said "It doesn't get easier, you just go faster!!!!

[harveypauljones]

I have just been reading your posts and that improvement is incredible. Very week done on your progress!

[AussieFats]

Great progress.

My weight ballooned a couple of years ago, after going from an active job to the office, sitting at the desk.
I've had a Concept2 for four years, but had to take a short break because of back, knee, arm....old age (62 yrs old).
Anyhow, began the reformation on Nov 28, weighing in at a Personal High of 237.
I've broken through the injuries and row 6 times/week. I've changed my diet, banning all refined sugars and flours. I eat six times/day, three mains and three snacks. I make sure I'm high in protein and vegies.
After 13 weeks, I'm down to 199lbs. I've dropped four inches off my belly and another 3 around my neck.
I still feel I have about 20 lbs to go and will do that over the next 4 mos.

I vary my workouts -- having trained for yrs in the weight room, where I adapted my routine to how my body was feeling on the day -- but ensure I get a good sweat happening and get my heart rate up for at least 30 mins.
I usually warm up with a 5km row at around 23 strokes/minute. After that, it will vary, with the last two weeks being an adjusted interval routine of 200m at medium pace and then 200m at sprint pace, for the next 5km.

My hardest thing is to take a day off to let my body recover. All good.

[rocco16]

Duffy, I am new to these forums and using the ERG. Like you I am doing for personal goals and will never reach the pace of many on here. But you seem to be making fantastic progress on all front and well on the way to what you want. Well done and keep up the good work and I will try follow your example.

[DuffyF56]

Rocco and Harvey,

Thank you for the kind words and support. Still erging and still making progress on PB efforts on a variety of distances and times. I am now at the 30th percentile for my age group on almost all of my ranked pieces. I started at about an average of the 15th percentile.

[DuffyF56]

Yet another update. Weight constant at 225 Lbs (102 Kg). Set a new PB for 60' row today after taking off 5 days over Easter to visit family in PA. I erged a 2:13.6 . and 13,472 meters pace dropping 1.1 seconds in pace from last PB set at the end of March. Rowed the WEC with some 336,000 for the event. Going for my third HM for the Global Marathon. All good in my book. Still following Atkins though not as strict as before. I am truly learning what another poster wrote "It doesn't get easier you just go faster" I remember back in November when I struggled to do a 2:37 pace for 60' and now that would bore me to tears!!!!!! Progress IS possible!!!!!

[Citroen]

Yet another update. Weight constant at 225 Lbs (102 Kg).

You need to update your forum signature with the new stats.

[DuffyF56]

Another update..................

Still rowing and trying to improve. Weight constant at about 225 Lbs. Here are where my PB's stand as of today...............

500M--- 1:42.3--- 1:42.3--- 5/10/14--- 1:50.3 in October 2013 Finally broke this PB!!!!!
1000M--- 3:49.5--- 1:57.1--- 6/19/2014--- 2:07.5 pace was my first PB completed on 11/12/2013
2000M--- 7:57.3--- 1:59.3 --- 5/21/2014--- 2:10.7 pace was my first PB completed 12/3/2013
5000M--- 20:59.3--- 2:05.9--- 5/6/2014 --- 2:23.3 pace was my first PB completed on 11/2/2013
6000M--- 25:09.8--- 2:05.8 --- 6/1/2014 --- 2:17.6 pace was my first PB completed on 11/30/2013
7117M--- 30:00.0--- 2:06.4--- 6/20/2014--- 2:28.3 pace was my first PB completed on 10/18/2013
10000M--- 43:11.2--- 2:09.5--- 7/31/2014--- 2:18.2 pace was my first PB completed on 1/15/2014
13619M--- 1:00:00.0--- 2:12.1--- 9/16/2014--- 2:37.4 pace was my first PB completed on 11/15/2013
21097M--- 1:35.11.2----2:15.3 ----9/20/2014------- 2:24.6 pace was my first PB completed on 2/13/2014 --- I have done 4 HM to date.

I row 6 days a week on average and row at least 44K a week in a variety of different work-outs. Rowing the Fall Team Challenge and putting in near 80K a week now. When I started most of my ranked workouts were in the 15th percentile. I have "worked up" to most being in or near the 40th percentile for my age group.

Again as stated before Progress IS Possible!!!!!!

[DuffyF56]

Another update..................

Still rowing and trying to improve. Weight constant at about 220 Lbs. Here are where my PB's stand as of today...............

500M--- 1:42.3--- 1:42.3--- 5/10/14--- 1:50.3 in October 2013 Finally broke this PB!!!!!
1000M--- 3:45.8--- 1:52.9--- 11/8/2014--- 2:07.5 pace was my first PB completed on 11/12/2013
2000M--- 7:53.4--- 1:58.3 --- 10/18/2014--- 2:10.7 pace was my first PB completed 12/3/2013
5000M--- 20:16.4--- 2:01.6--- 2/9/2015 --- 2:23.3 pace was my first PB completed on 11/2/2013
6000M--- 24:28.8--- 2:02.4 --- 2/3/2015 --- 2:17.6 pace was my first PB completed on 11/30/2013
7389M--- 30:00.0--- 2:01.8--- 2/1/2015--- 2:28.3 pace was my first PB completed on 10/18/2013
10000M--- 42.17.9.2--- 2:06.8--- 2/4/2015--- 2:18.2 pace was my first PB completed on 1/15/2014
13735M--- 1:00:00.0--- 2:11.0--- 2/1/2015--- 2:37.4 pace was my first PB completed on 11/15/2013
21097M--- 1:33.19.3----2:12.7 ----2/21/2015------- 2:24.6 pace was my first PB completed on 2/13/2014 --- I have done 4 HM to date.

I row 6 days a week on average and row at least 50K a week in a variety of different work-outs. Rowed the Virtual Team Challenge as well as the Military Challenge for the US Navy Team and also the Valentine Challenge. When I started most of my ranked workouts were in the 15th percentile. I have "worked up" to most being in or near the 50th percentile for my age group.

Again as stated before Progress IS Possible!!!!!!

[DuffyF56]

Another update..................

Still rowing and trying to improve. Weight constant at about 222 Lbs. Here are where my PB's stand as of today...............

500M--- 1:42.3--- 1:42.3--- 5/10/14--- 1:50.3 in October 2013 Finally broke this PB!!!!!
1000M--- 3:44.4--- 1:52.2--- 5/2/15--- 2:07.5 pace was my first PB completed on 11/12/2013
2000M--- 7:43.4--- 1:55.8 --- 5/9/15--- 2:10.7 pace was my first PB completed 12/3/2013
5000M--- 19:53.9--- 1:59.3--- 5/16/2015 --- 2:23.3 pace was my first PB completed on 11/2/2013
6000M--- 24:13.7--- 2:01.1 --- 3/14/2015 --- 2:17.6 pace was my first PB completed on 11/30/2013
7389M--- 30:00.0--- 2:01.8--- 2/1/2015--- 2:28.3 pace was my first PB completed on 10/18/2013
10000M--- 42.17.9.2--- 2:06.8--- 2/4/2015--- 2:18.2 pace was my first PB completed on 1/15/2014
13735M--- 1:00:00.0--- 2:11.0--- 2/1/2015--- 2:37.4 pace was my first PB completed on 11/15/2013
21097M--- 1:33.19.3----2:12.7 ----2/21/2015------- 2:24.6 pace was my first PB completed on 2/13/2014 --- I have done 8 HM's to date.

I row 6 days a week on average and row at least 50K a week in a variety of different work-outs. Rowed the Virtual Team Challenge, placing 1st on my team with 408K for the month, and am rowing the Military Challenge for the US Navy Team . When I started most of my ranked workouts were in the 15th percentile. I have "worked up" to most being in or near the 65th percentile for my age group (since I am now in the 60-69 age group a contributor to this).

Again as stated before Progress IS Possible!!!!!!

[Edward4492]

Really nice work Duffy! Looks like that sub 20min 5000m is your best PB.....must have been a good day! Keep up the good work.

[ohCanada]

Thanks, Duffy - very encouraging for a newb to hear your story. And to see it simply takes time - to be patient - it will make a difference.