New Wolverine Plan Thread

[wjschmidt2]

L4 last night 15005+1 df 117 spm 18.23
184, 182, 180, 182, 184, 182

My L4 sessions are about 30 meters longer per workout than a month ago. My endurance has improved as well.

Plan is to keep the L4s close to a 18.2 spm and to continue to do weekly L1s or L2s.

Bill

[wjschmidt2]

Slightly different workout tonight:

3X10' 3min rest (kept a steady 17 spm the whole 10')
2459m r17 2:02.0
2463m r17 2:01.8
2462m r17 2:01.9

Followed by:
2x10' 3min rest
L4 172(18,16,18,16,18) 2457m r18 2:02.1
L4 172(18,16,18,16,18) 2462m r18 2:02.1

Worked up a good sweat. The 1st set (3X10') was a little harder than my normal 17spm pace(2:03).

Bill

[gregsmith01748]

Bill,

You are pulling hard. 2:02 at 17 SPM is a pretty powerful stroke. Doing 510 strokes in a row sounds like a lot of work. Great job.

I have put myself on injured reserve. My knee is killing me and I see the bone doc tomorrow. Hopefully there is something wrong that he can fix. The weird thing is that rowing is about the only thing I can do that doesn't hurt too much. Right now I've put some stops on the slide to limit my knee flexure and I'm doing 30 to 40 minutes of basic UT1. It's a tough load on the arms when you can't really drive fully with the legs.

We'll see what happens after my appt.

[wjschmidt2]

Greg,

Hope you have a speedy recovery.

Bill

[gregsmith01748]

The diagnosis is Osteoarthritis of the knee, confirmed by x-rays.

I had about 30cc of fluid drained and a cortisone shot, now it feels pretty damn good. I guess I'm now in a long term relationship with the Orthopedics guy, since this treatment tends to last about 1-2 months.

He told me to not restrict my activities, but get used to the idea of taking NSAIDs daily and periodic joint maintenance.
From what he said, running was worse than rowing, but keeping active was way better than not.

He said that Glucosamine might help some folks, but the research did not support it unequivocally. He said he didn't think it would do any harm. His opinion was that Omega-3 stuff was useless (but might help with heart disease)

Eventually, I am told that the cortisone will not provide much help, and then it will be time to move on to the Synvisc, which helps some people. Around that time would be the time to do an MRI and see if there is anything that arthroscopy could clean out. All of that is out in the future, for now, I'm just gonna see how it goes.

I think I will get back into it with a 16.5SPM L4 workout. We'll see how it holds out.

If others are in a similar situation to me, I'd welcome advice and pointers.

Regards

[gregsmith01748]

29 October 2010: L4 2x40min

168/172/176/168
172/176/172/176

Strokes rates and distances on track, little tired at the end.

OMG: My knee feels great! I wish I had gone to the Dr 2 months ago.

[wjschmidt2]

10k 37:12 sr 28 df 126 1:51.6ave felt good keeping the stroke rate down.

Bill

[wjschmidt2]

60 min 16172 sr 28 df 125 Felt good most of the way. The last 20 minutes was just maintaining(meaning I could not go any faster), however, I was able to kick in the last minute to gain about 20+ meters.

Bill

[wjschmidt2]

L3 12k 44:56 1:52.3ave sr 24 df 123

Bill

[gregsmith01748]

Weekly Summary:

10/22 to 10/28: Mimimal rowing, nursing a very sore knee. Got corizone injection on 10/28, instant relief

10/29 to 11/4
10/29: L4 - 80 min, 168/172/176/168/172 /176 /172/176, 18933m, r17.2, -300m (interrupted by wife)
10/30: L1 - 8x500m, target: 1:40, avg: 1:40.4, df 140
1:39.1
1:39.0
1:38.8
1:39.7
1:40.4
1:43.0 UhOh! The wheels come off.
1:41.6
1:41.8
10/31: L4 - 80 min, 168/172/176/180/168/172/176/180, 19510, r17.5, +224m, +6 strokes
11/1: L3 - 10K, target: <39:00, actual: 38:11 (PB!)
11/2: L4 - 60 min, 172/176/196/172/176/196, 14809, r18.4, +158m, +18 strokes
11/3: L2 - 4x2K, target: 1:50, avg: 1:48.1
01:49.8 r26
01:48.7 r27
01:47.5 r28
01:46.2 r29
11/4: Rest

Comments: Maybe the best week ever. I was worried about how much taking the week off would effect me and I do think it had an impact on the L1 on Saturday but it was such a rush to be back on the erg. I think I must be addicted. The L2 yesterday was the high point. After blowing up in the L1, I was determined to hold back enough to be able to negatively split the workout. I wanted to start at 1:50 and carve off a half second per 2K. It turned out that I shaved a bit more than a full second and did the last 2K in 7:04, which is about the 3rd fastest 2K I have ever done. I was itching to get on the erg this morning, but forced myself to give it a rest. Next week, I'll be travelling, so I'm not sure what I'll get done.

[ThatMoos3Guy]

Nice looking week! You really killed it on both the 10k and the 4x2k. I'm sure you'll drop the next L1 by a good second. Keep it up!

[Nosmo]

Very nice looking week. However Doing that much after a cortisone shot seems pretty risky. Hope it works out well.

[Nosmo]

Mike Caviston has a good post about the WP plan and weight training here:

http://www.rowingillustrated.com/boards ... 073#p53073

I pm'd Patrick to ask him to add it to his list of links in the first post of this thread.

Edit: Apparently the website is preventing more links from being added to the post.
Patrick is trying to get an admin to allow one more.

[KevJGK]

I think I must be addicted.

That's understandable.

I’ve created a website about my own Wolverine Plan training and how I aim to use it to win a medal at BIRC.

http://www.reschedule.co.uk/training/index.php

[gregsmith01748]

What an awesome website! I consider myself a data analysis geek, but you put me to shame! I like the graphical way to track the different flavors of workouts. I'll have to do some of that.