Atta Girl! Brag About Your Latest Pb Here!

[[old] CAROLE MAC]

well done hun ... sub 10 soon ......

[[old] seagulldc]

Good for you Kris. That's awesome. <br /><br />Now I'll have to try one.....

[[old] Cassiopeia]

New 250 PB: 1:06.7 (arms and back only)<br /><br />Now all I have to do is change the battery in my erg so that I can keep on working

[[old] Bufflehead]

Way to go gals! <br />You all are doing so well! Isn't it fun watching your times improve? Keep up the good work - it sure does pay off.<br />Sue

[[old] seat5]

Everybody is working hard and making good progress! Great to see so many women rowing.<br /><br />New 1/2 hour PB the other day--it was only meant to be a good workout, but ended up being a 45m improvement, up two spots in the C2 rankings and one spot on Nonathlon! <br />Have you guys signed up for Nonathlon? It's really fun. Go to www.matrix.uk.nonathlon.net to sign up.<br /><br />

[[old] KathiS]

I rowed my p/b 2K today at 9:44.0! I have been rowing strapless now for about a week and think my technique is getting better. My spm is definitely down from 34-37 to about 24-25 on most every row. <br /><br />I do have a question though. I rowed Seat5's 10K interval workout she recommended on another thread. It was a great workout!<br /><br /><!--QuoteBegin-seat5+Feb 18 2005, 06:18 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(seat5 @ Feb 18 2005, 06:18 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi Ducks! Hope you don't mind a crazy Taff Attacker barging into the pond.<br /><br />Here's a fun way to do intervals without getting all fussed up about it.  Set your monitor for 10K (or whatever distance).  Go at whatever pace you want--like maybe what you would do for 5K distance.  Then, every time the monitor hits a mulitiple of 500 (9500, 9000, etc) do a 100 meter sprint.  Try to do it in 10 strokes (actually it's good to do all of your rowing at 10 meters per stroke and unstrapped a la Paul Smith).  After the sprint, give yourself 15 or 30 seconds rest.  The 10K just goes by so fast you won't believe it.  It's a good break from long slow distance stuff without being a hard core interval workout where the intervals are longer and you hyperventilate about how fast you do them and record them and all that.  <br /><br />You guys sound like you are making great progress! <br /> </td></tr></table><br /><br />It takes me 11-12 strokes for every 100 meters. What can I do to get it down to 10 strokes per 100 meters? <br /><br />Thanks

[[old] seat5]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->It takes me 11-12 strokes for every 100 meters. What can I do to get it down to 10 strokes per 100 meters? </td></tr></table><br /><br />First, let me say that I'm not a coach or anything...I'm just repeating what I've learned on this forum, most of it from Paul Smith (PaulS), or sharing personal experience. <br /><br />If it is taking you 11-12 strokes to do 100 meters, you need to push harder on the drive and slow down on the recovery part of the stroke. At first, this will slow down your pace and you may feel discouraged. But if you just improve your pace by increasing your rate, your legs will not really be getting stronger. YOu'll get faster at shuttling up and down the slide, but if you try to do that in a real boat (not that I row on the water or anything) you will find that technique not very useful. <br /><br />On some long, hard rows, (always at 10MPS) I occasionally find my legs seizing up in cramps (like at the end of a marathon). Because I have done all my training at 10MPS, no matter what the pace, I am able to make it through cramping situations without slowing the pace down by increasing the rate and relaxing the legs a bit. The cramps pass and then I'm back to 10MPS. I frequently find myself comfortable at 11 MPS. (At 11MPS, if the meter is counting down, the number gets smaller by one every stroke--0-9-8-7-6-5-4-3-2-1; if counting up, it goes up by one every stroke: 0-1-2-3-4-5-6-7-8-9).<br /><br />If you always train by going up and down as fast as you can, you have no recourse in a situation like that. You either quit, stop for a breather, or have to slow your pace down a lot.<br /><br />Anyway: try rowing all your rows at 10MPS by pulling on the same number on the meter each time. If you find you change number now and again, that's ok. When it happens, just strive to pull on the new number until it ends up changing again. Eventually it will only change a few times during the course of a 10K. <br /><br />If your pulls are coming on a different number every stroke, (and it's more likely from what you are saying that you are at 8 or 9 MPS, not 11) then you need to slow the recovery down and push harder at the catch. It takes a while to get the knack of it. At first you will find yourself sitting at the catch and almost waiting before starting the recovery, or waiting at the catch, or creeping ridiculously up the slide, but keep trying and eventually you'll get the feel of what 10MPS feels like. I find now that even at a sprint (1:48 or so, and I can't do it for long) I still pull at 10MPS, it's almost built in. <br /><br />Sorry this was so long.

[[old] KathiS]

Thanks Seat5! I will continue working on getting down to 10 MPS. I really appreciate the advice!

[[old] pamcnm]

I have been following my coach's plan for two weeks, and today I rowed a personal best in the 2K: 8:23.1, which is 3.4 seconds better than previous PB. I am hoping that I can continue to improve my times! I consider this to be a very respectable time for a 47 year old lightweight, who has been rowing a little over a year!

[[old] seat5]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->personal best in the 2K: 8:23.1, which is 3.4 seconds better than previous PB. </td></tr></table> <br /><br />Good job, Pam! You are fortunate to have a coach, and I'm sure your coach likes working with someone who does what they are supposed to!<br /><br />

[[old] pamcnm]

Carla,<br />I actually hired an online woman coach who specializes in master's rowers, and she is giving me training plans to help me improve my fitness and erg times. It was very reasonable, and I am hoping that several months of working with her will help me better understand how to train smarter, since I don't have a great deal more time to train longer!

[[old] pamcnm]

Ducks, I think we have a new PB as team...we are ranked 48 as a team now...ahead of Princeton! Way to go ducks!

[[old] KathiS]

Wooo hooo! I got 3 new p/b today! 500m at 2:11.7, 1k at 4:43.9 and 5k at 26:31.4!!

[[old] Bufflehead]

Schmokin'!!! <br />You're really making great progress, Ritz! Wow - three in one day!<br />The Buffle

[[old] Bufflehead]

Where is the "fellow" duck from Florida? Is that your first million meter mark? Let us hear from you. We need to give you a big ducky atta girl! <br /><br />As a matter of fact, let's hear from all of you quiet ducks out there. Waddle over to the one of the threads and just say hello. Or better yet, if you haven't fluffed your feathers on the introduction thread that would be great too! <br /><br />The Bufflehead