Getting ready for my first. 2000m

[mmayzak]

With about a month until the race I am rowing intervals of 2000m's... 4 or 5 of them.

Does this make sense or should I stick to the 5k's?

Help... Looking for the 7:3X.XX's.

Mike in Oklahoma

[jamesg]

For 2k you need both endurance and sprint capabilities: so train both. Say 20-40k a week UT2-1, plus sprints faster than 2k pace, both tapering off towards the big day. Working at a variety of speeds helps define race-pace and strategy by providing you with info about yourself.

Don't forget technique, if you want a really hard master.

[hjs]

With about a month until the race I am rowing intervals of 2000m's... 4 or 5 of them.

Does this make sense or should I stick to the 5k's?

Help... Looking for the 7:3X.XX's.

Mike in Oklahoma

For 2k you need specific 2k pace rate work, so 2k reps are wsy to long.
500 meters 750 1000 meters are needed. The longer the more rest. 4k in total is a good volume.

[Cyclingman1]

With a month to go for a 2K TT, you do not need volume. Presumably that has been done. You need to concentrate on fast interval workouts with a couple of 5Ks thrown into the mix. I say the work time should be closer to 2K, not 4K. 6x300, 4x500, 2x1000. Pace as much below your anticipated 2K TT as allows you to do the workout. Perhaps 300: -3,4sec, 500: -1,2sec, 1K: -0,1sec. Also, do one 1250m at 95-97% effort about 8-10 days before. That is what you will do on race day at 100% effort for 2K.

[Edward4492]

Jim....dead on! I'm looking to go 6:56 - 6:58, That's 1:44 to 1:44.5. Last week I did (6) x 500m at 1:39 with unlimited rest in between ( 5-10 min), (3) x 1000m at 1:44, unlimited rest, and (2) x 2500m at 1:50. Last night I did a sub max 2000m at 7:04.
Have two weeks until my first comp at Pittsburgh, Will drop the (2) x 2500 and do a couple of race pace 1300's.

All my other work outs are very easy ( 7500m at 20r, 2:10). Have dropped the hard 20r stuff and cut the volume way down. So as stated, anybody racing at CRASH B's.....the volume needs to have been done. You also need to experience all of the bodily sensations that come with going hard so, psychologically, you know you can hold your pace. And if you can't....you don't want to find out with 1200m to go on race day. Time for speed and being careful not to over train. Perfect diet, rest, no alchohol. Get your game face on!

[mmayzak]

I'll do it, from now until race 'break' i'll be running 'race pace' intervals... 500's, 1000's, 1500's.

This will be my first race 'season'... hope to ONE DAY see you all in Boston.

Mike in Oklahoma

[hjs]

I'll do it, from now until race 'break' i'll be running 'race pace' intervals... 500's, 1000's, 1500's.

This will be my first race 'season'... hope to ONE DAY see you all in Boston.

Mike in Oklahoma

Not to often. Twice max three times a week. If you do sessions like I mentioned above, you need plenty of recovery between these socalled speed sessions. On those days longer easy rows can be done.

[mmayzak]

Thanks for all your tips... I went 7:33.1 at the DALLAS SWEAT, then after working on my start I went 7:29.5 yesterday at the OKC races.

I really had no idea I could be this fast this season... with a year to go (and a rowing coach ), I am hoping to be in the LOW 7's break 7:00 by next year!

Exciting Times!

Mike in Yukon

[mselflea]

Going to Atlanta this weekend for my first race. I am 57, 5:11 and 180lbs, and have been rowing a bunch but not paying much attention to the how long, thresholds, pyramids, etc etc and on and on and on. What started out as a way to stay somewhat active after a hip replacement(since I really cannot run anymore) has evolved into something a lot more regular.

So a learning race for me. I have been concentrating entirely on my form and doing a lot of 2M TT to get mentally ready for it. I am at 7:45 pb and cannot believe some of the times in my age bracket from last year. 6:31...are you kidding me? I find that motivating, challenging, daunting and unbelievable all at once. Trolling these boards just for background feels like some of the stuff I used to read when I was running marathons and ultramarathons-long steady pace, fast pace short distance, build up aerobic capacity by sprinting and mental capacity for race day by running longer than the race distance and so on. What strikes me about this experience is you can take a lot from each other's experience here, which is helpful, but it is still an individual journey. You need to listen to your body and figure out what training regimen works for you based on your goals. I had never ever broken 8 minutes prior to three weeks ago so this weekend in Atlanta I am going to focus on my race and not daydream about hitting the top 3, etc-because that is not going to happen. And if I can throw up(without throwing up-that seems a little extreme for someone my age..) say, a 7:35, awesome.

So if some of you are in my bracket and in Atlanta this weekend, I look forward to meeting you in person. All the best.

[G-dub]

I will be there and in your bracket! It will be my first race too. It will be fun to get out of the basement and around others. I am hoping to have the stones to have a good day.

[hjs]

Thanks for all your tips... I went 7:33.1 at the DALLAS SWEAT, then after working on my start I went 7:29.5 yesterday at the OKC races.

I really had no idea I could be this fast this season... with a year to go (and a rowing coach ), I am hoping to be in the LOW 7's break 7:00 by next year!

Exciting Times!

Mike in Yukon

Good luck, the jump from this to 7.00 is a very big one. It is possible but only if you are still pretty untrained now. Set realistic goals, just picking a number is not.

[mmayzak]

Realistically, I think my next 'step' will be in the 7:1X.X's, but with a year to go I hope to make some progress.

I am a big of a 'home schooler' up to now... so I am hoping for some refinement over the off season, with the help of some coaching.

See ya'll at SWEAT next year.

[Cyclingman1]

Going to Atlanta this weekend for my first race. I am at 7:45 pb and cannot believe some of the times in my age bracket from last year. 6:31...are you kidding me?

I will be there and in your bracket! It will be my first race too.

I have gone to the ATL Erg Sprints three times. It is a pretty well run event, but don't expect any hoopla. I qualified for Boston a couple of times and the organizers of the event didn't even know until I emailed them the next day. You go in the front door of the student athletic center and up a huge escalator to the location of 20 C2 rowers.

Last yr I rowed next to the 6:31 guy; he just turned 50. I only could get to 6:54, age 67. The guy on my right was at 7:35, age 72, who, BTW, is the owner of Greenville Indoor Rowing, a great facility. Despite my rather pedestrian effort, I did lower my 60+ record a couple of seconds. Check me out in the "hammer" section.

Can't make it this year. Too many things have gone wrong. We would probably be rowing at the same time. Good luck at Ga Tech. Jim Grattan

[mselflea]

Going to Atlanta this weekend for my first race. I am at 7:45 pb and cannot believe some of the times in my age bracket from last year. 6:31...are you kidding me?

I will be there and in your bracket! It will be my first race too.

I have gone to the ATL Erg Sprints three times. It is a pretty well run event, but don't expect any hoopla. I qualified for Boston a couple of times and the organizers of the event didn't even know until I emailed them the next day. You go in the front door of the student athletic center and up a huge escalator to the location of 20 C2 rowers.

Last yr I rowed next to the 6:31 guy; he just turned 50. I only could get to 6:54, age 67. The guy on my right was at 7:35, age 72, who, BTW, is the owner of Greenville Indoor Rowing, a great facility. Despite my rather pedestrian effort, I did lower my 60+ record a couple of seconds. Check me out in the "hammer" section.

Can't make it this year. Too many things have gone wrong. We would probably be rowing at the same time. Good luck at Ga Tech. Jim Grattan

"G-Dub" I think I see you at 7:08.8, to me that is a fantastic time, I hope you were happy with it. Sorry I did not have the presence of mind to try and introduce myself.
Jim-thanks for the background here--it helped me beforehand. Yes the event was well run, and yes I learned a lot. 7:33.3 which I was satisfied with, pb so I walked away happy. One lesson learned for me was the lack of a "projected finish" time on the monitor--because of that I had no idea how fast/slow I was rowing relative to a finishing time. I may have just missed it in the excitement of the competition. I think the takeaway is you need to be clued into translating average 500m times to projected finishing time? And no, I dont think it made a difference with my time, I was pretty spent at the end--I could maybe see being able to get to 7:29.9 if I had known I was going to be close to breaking 7:30, but at any rate, great event and I am looking forward to next year's.

[G-dub]

Yep that's me. My name is Glenn Walters. I also thought about you, but was feeling like a zombie afterwords. As to your thought about maybe having done just a bit better, I had similar thoughts after I saw I missed 4th place by a half second - I was not looking at the boats, just trying to get it done. I mentioned to my niece, who attends tech and was cheering me on, that I might have been able to snag fourth if I had known. She rather bluntly said "no, it didn't look like that was going to happen"!