LUNA-TICS TEAM ROOM: Year-round "Looney" fun.

[just27]

Luna-Tics team - and other casual readers:

I'm heading off to Key West for a friend's 50th bday celebration - stats will be back on the 26th or 27th. I'll do my best to find a rower while there so I can contribute to the challenge meters. I'll be able to connect up to the forum so I can cheer people onward...bully bully... , but thought I'd see how it went without the stats for a few days. If it doesn't work well, then we'll do something different. Row lots!! K2 aka Jan

Oh, poor you ... do try to enjoy yourself! Perhaps you can write "ROW LUNA-TICS" in the stunning white sand, and post us a picture ...

[Kona2]

Perhaps you can write "ROW LUNA-TICS" in the stunning white sand, and post us a picture ...

I like that idea....will have to see if I can manage it....

[kgallagher]

I'll do my best to survive without you Jan. Have fun on your journey!

Thanks for fixing my picture for me. I finally have a face on the forum. By the way, the medal I'm holding is a bronze medal from Masters Nationals from the summer of 2009. I was 2 seat in a women's B 8+.

Karyn

[acrewer]

To those who have done a Crash-B type race....

I'm pretty OK as far as the race planning goes. I'm planning on 1:59;2:00;2:01;1:58 splints. I think I can do this...I know the 3rd 500 is the hardest. I think I'll have enough to sprint the last 200 m....it's about a minute and I can do anything for a minute, right?

My question is how to taper this week in preparation for the race. I won't be rowing at all on Saturday, so I'll be well rested. Any suggestions for workouts this week?

Gina

You can easily do the splits you listed. You're strong and fit. Don't be surprised if you go out a little harder than 1:59 at the start. I'll look back at my data when I get home and see if I can give you some guidance based on what I've done in the past.

If I was to do one now, this would be my general plan: I wouldn't go too crazy the week before the race. I'd do a light steady state row the day before for maybe 20-30 min. No pressure, just something to keep me loose and moving. The day before that, I'd do a long warm up 10-15 min with some high 10s thrown in. Then I do shortened segments of the race: start, middle, sprint. I'd do a start and high 20, paddle for a 2-3 minutes, middle 20-40 strokes at race pace, paddle for 2-3 min. then a sprint for about a minute. I'd paddle for 5-10 min. and repeat.

I'm excited for you and with you in spirit. Good luck!

Thank you Karen, just the advice I needed.

Today I did my warm up - the following sequence has been really helpful:

4 min @ 18 s/m 2:30
4 min @ 20 s/m 2:27
3 min @ 22 s/m 2:24
1 min @ 24 s/m 2:18
30 sec @ 26-28 s/m
2 min @ 18 s/m 2:30
45 sec @ 28-30 s/m
2 min @ 18 s/m 2:30
30 sec @ 30-32 s/m
2 min @ 18 s/m 2:30

this takes 19:45 but is really worth it, I feel rev'd up but not tired. I found it on a UK website, don't remember which one.

Today I did 6 x 1' on 2' off; I was able to do 30 s/m @ 1:51 for most of the intervals. Kind of surprised me. Tomorrow I'll practice some starts, then Friday I'll do a longer steady state row. Saturday is rest and Sunday is the race! Lets just hope the storms clear.

Gina

[acrewer]

I'll do my best to survive without you Jan. Have fun on your journey!

Thanks for fixing my picture for me. I finally have a face on the forum. By the way, the medal I'm holding is a bronze medal from Masters Nationals from the summer of 2009. I was 2 seat in a women's B 8+.

Karyn

If this was in Long Beach, CA...I was there watching you!

Gina

[big maq]

Have fun in Florida
Mitch

[BAZzy]

Luna-Tics team - and other casual readers:

I'm heading off to Key West for a friend's 50th bday celebration - stats will be back on the 26th or 27th. I'll do my best to find a rower while there so I can contribute to the challenge meters. I'll be able to connect up to the forum so I can cheer people onward...bully bully... , but thought I'd see how it went without the stats for a few days. If it doesn't work well, then we'll do something different. Row lots!! K2 aka Jan

Enjoy

BBB

[kgallagher]

To those who have done a Crash-B type race....

I'm pretty OK as far as the race planning goes. I'm planning on 1:59;2:00;2:01;1:58 splints. I think I can do this...I know the 3rd 500 is the hardest. I think I'll have enough to sprint the last 200 m....it's about a minute and I can do anything for a minute, right?

Gina

You can easily do the splits you listed. You're strong and fit. Don't be surprised if you go out a little harder than 1:59 at the start.

Thank you Karen, just the advice I needed.

Today I did 6 x 1' on 2' off; I was able to do 30 s/m @ 1:51 for most of the intervals. Kind of surprised me. Tomorrow I'll practice some starts, then Friday I'll do a longer steady state row. Saturday is rest and Sunday is the race! Lets just hope the storms clear.
Gina

Wow, 1:51 splits. IMPRESSIVE! I wouldn't be surprised if you beat my best 2k time from 2006 on Sunday. Actually, I expect you will and hope you do. It sounds like you are well prepared. I'll be thinking of you and eager to hear how you made out. All the best!

Karyn

PS(My masters nationals race was on the east coast, so I'm afraid you didn't get to see me. I only race in the ones that are semi-local.)

[acrewer]

Thanks for all the good wishes...probably won't be able to post again until after the race. I'm seated next to Mary Perrot; who won the CRASH -B Boston last year, so that's a bit intimidating. I told my son, it's like playing HORSE with an NBA star. Mostly I have to remember to row my own race. If I try to keep up with her I will fly 'n die.

Tonite I did 4 x 500 m with 1 min rest. 1:58.9; 1:57.6; 1:58.8; 1:59.7 I feel pretty good about the race.

Karen - that's right, I went to see the 2008 Nationals.

Gina

[andreacs]

Woohoo and yeah, Barbara! Congratulations on achieving a FOUR million meter season! We wish you many, many more!

Much belated congratulations Barbara!

Andrea

[andreacs]

Kiba - Happy (belated) Birthday! Hope you get back on the Internet soon!

AJ - Happy Birthday Today! Enjoy Your Day!

Much belatedly, I add my best wishes!

Andrea

[andreacs]

Woohoo! A first half marathon...ever! Congratulations, Mike M...on completing one of the rites of passage!

congrats mike...

Ditto!

Andrea

[andreacs]

Welcome Sinead - our newest Luna-Tic!

Welcome Sinead!

Happy rowing!

Andrea

[andreacs]

Ok - we need to send team positrons to Gina on Sunday at 12:55 PM PST - looks like she is tentatively scheduled to row on erg # 2 in event number 23 at 1 PM.


Those positrons are going to be like a wave for you, Gina!

Go Gina go!

Andrea

[andreacs]

Luna-Tics team - and other casual readers:

I'm heading off to Key West for a friend's 50th bday celebration - stats will be back on the 26th or 27th. I'll do my best to find a rower while there so I can contribute to the challenge meters. I'll be able to connect up to the forum so I can cheer people onward...bully bully... , but thought I'd see how it went without the stats for a few days. If it doesn't work well, then we'll do something different. Row lots!! K2 aka Jan

Have fun and good weather Jan!

Will miss you, but this way nobody will notice that i post just every few days .