Doug, so sorry for your loss and thanks for sharing the picture of Trio at the birdbath.
And thanks, everyone, for the congrats.
LUNA-TICS TEAM ROOM: Year-round "Looney" fun.
-
normadelaney
- 6k Poster
- Posts: 716
- Joined: November 26th, 2013, 1:48 pm
Re: LUNA-TICS TEAM ROOM: Year-round "Looney" fun.
What a beautiful boy Trio was. Sorry for your lossdag1 wrote:Congrats to David and Norma, Awesome job!.....The pic is of Trio, He loved drinking all the water out of the bird bath. We had to send him off to dog heaven last week, an incredibly tough thing to do, but their short lives pack a lot of joy and fun into our world.
Great job to all on the challenges, I've been backing off a little, doing a few remodeling projects on the house so things are in dissarray. I will try and make the most of whatever time I can get on the erg. Happy and healthy rowing to all.
Marathon Challenge Coming to an Erg near You.
May 1 I do believe is the beginning of the marathon challenge. You need to row 42195M all at one time. What! You’re a Lunatic aren’t you?
I won’t get in to all the details right now but it is coming and for those who want to give it a kick, you may want to start training now. I will be doing longer pieces throughout April. However you may want to start doing more meters now. There are tips for preparing for the marathon on the C2 site. As a nice side note, more meters now means more meters for the team for the WEC that we are in right now. I don’t think it is too late to join that challenge yet so crank up the meters for that too if you are so inclined. You need to join on your team page in the C2 log page.
Now I am a huge authority on marathons since I beat two people in my age group last year out of 150 or so. Haha. This year I joined a new age group so I am in with master Ed. Lucky me. Watch out Ed, I’ll be somewhere behind you. Don’t strain your eyes trying to find me. I’d hate to see you blow a gut laughing. For the new folks I think Ed cranks out marathons about as easy as I can do a half marathon. Can I still do a half marathon? Hmm.
Have fun everyone and challenge yourself every day in some way.
Sometimes Mighty Thor.
I won’t get in to all the details right now but it is coming and for those who want to give it a kick, you may want to start training now. I will be doing longer pieces throughout April. However you may want to start doing more meters now. There are tips for preparing for the marathon on the C2 site. As a nice side note, more meters now means more meters for the team for the WEC that we are in right now. I don’t think it is too late to join that challenge yet so crank up the meters for that too if you are so inclined. You need to join on your team page in the C2 log page.
Now I am a huge authority on marathons since I beat two people in my age group last year out of 150 or so. Haha. This year I joined a new age group so I am in with master Ed. Lucky me. Watch out Ed, I’ll be somewhere behind you. Don’t strain your eyes trying to find me. I’d hate to see you blow a gut laughing. For the new folks I think Ed cranks out marathons about as easy as I can do a half marathon. Can I still do a half marathon? Hmm.
Have fun everyone and challenge yourself every day in some way.
Sometimes Mighty Thor.
Re: Marathon Challenge Coming to an Erg near You.
I've been contemplating trying to work up to the half marathon - my pace is pretty slow, but when I see the improvement in my rows in my log book from when I started 4 weeks ago (3:46/500m to 2:39/500m) , I'm thinking, hmmm, maybe I could work up to this. Have found lots of training plans for full marathons, but nothing for half. Any advice or good info sources you all would recommend? Just take full marathon plan and halve everything?Thor MW wrote:May 1 I do believe is the beginning of the marathon challenge. You need to row 42195M all at one time. What! You’re a Lunatic aren’t you?
I won’t get in to all the details right now but it is coming and for those who want to give it a kick, you may want to start training now. I will be doing longer pieces throughout April. However you may want to start doing more meters now. There are tips for preparing for the marathon on the C2 site. As a nice side note, more meters now means more meters for the team for the WEC that we are in right now. I don’t think it is too late to join that challenge yet so crank up the meters for that too if you are so inclined. You need to join on your team page in the C2 log page.
Now I am a huge authority on marathons since I beat two people in my age group last year out of 150 or so. Haha. This year I joined a new age group so I am in with master Ed. Lucky me. Watch out Ed, I’ll be somewhere behind you. Don’t strain your eyes trying to find me. I’d hate to see you blow a gut laughing. For the new folks I think Ed cranks out marathons about as easy as I can do a half marathon. Can I still do a half marathon? Hmm.
Have fun everyone and challenge yourself every day in some way.
Sometimes Mighty Thor.
HR Based Training Site
Boy I sure hope the below link works.
This link will help you with a few things. If you have a heart rate belt you will need it for this form of training. If you don’t, I suppose you can still make use of it however it is HR dependant to get maximum benefit. I got my belt with my machine but I don’t think they are all that expensive. I have to say the belt has made training more interesting for me. But then, I love all these numbers.
You need your current information such as max HR and resting HR. Take your pulse in the morning when you are very relaxed and make note of it. Max HR can be based on your age formula which will be done for you. Probably not a bad place to start. Later or if you did some all-out races, if you have the HR data, take the highest number and use that.
You will get a table that shows your HR zone along with other information.
The UT2 I do at 10K and no less. As a beginning you may want to work up to that amount. This should not be a difficult piece to do for you.
UT1 is for shorter meters although I’ve certainly done some 10K pieces at this level too. 5K would probably be good at this level.
There is one more column that sometimes doesn’t appear and I don’t know why. It is necessary. It is rate or stroke rate or as shown below SPM.
Zone SPM
UT2 - Aerobic Endurance 18 - 20
UT1 - Intense Aerobic 20 - 24
AT - Threshold 24 - 28
TR - Transport 28 - 32
AN – Max No Limit
The most important two bits of info you need to take with you when rowing it the HR and the SPM. The pace will be a guide line only. Currently I am following my own training plan with my informal coach/buddy Steve. Every other day we still do a UT2 10K. This is a great time to work on technique as the stroke is very slow and controlled. We are still making improvements and our overall pace continues to improve so whatever we are doing, it is working.
The other main feature at the below link is you will get a training program to improve your 2K race score. I can’t comment either way on this as I never finished it and tested my 2K to know. I did like the workout though. Probably a team challenge came up and I had to row more meters for that. Grin.
So have a look around and read the information that is provided. As I recall it is a good site. You do need to click on links and read some to understand it.
http://indoorsportservices.co.uk/training/interactive
Happy healthy meters to all.
Somewhat mighty knowledgeable Thor.
This link will help you with a few things. If you have a heart rate belt you will need it for this form of training. If you don’t, I suppose you can still make use of it however it is HR dependant to get maximum benefit. I got my belt with my machine but I don’t think they are all that expensive. I have to say the belt has made training more interesting for me. But then, I love all these numbers.
You need your current information such as max HR and resting HR. Take your pulse in the morning when you are very relaxed and make note of it. Max HR can be based on your age formula which will be done for you. Probably not a bad place to start. Later or if you did some all-out races, if you have the HR data, take the highest number and use that.
You will get a table that shows your HR zone along with other information.
The UT2 I do at 10K and no less. As a beginning you may want to work up to that amount. This should not be a difficult piece to do for you.
UT1 is for shorter meters although I’ve certainly done some 10K pieces at this level too. 5K would probably be good at this level.
There is one more column that sometimes doesn’t appear and I don’t know why. It is necessary. It is rate or stroke rate or as shown below SPM.
Zone SPM
UT2 - Aerobic Endurance 18 - 20
UT1 - Intense Aerobic 20 - 24
AT - Threshold 24 - 28
TR - Transport 28 - 32
AN – Max No Limit
The most important two bits of info you need to take with you when rowing it the HR and the SPM. The pace will be a guide line only. Currently I am following my own training plan with my informal coach/buddy Steve. Every other day we still do a UT2 10K. This is a great time to work on technique as the stroke is very slow and controlled. We are still making improvements and our overall pace continues to improve so whatever we are doing, it is working.
The other main feature at the below link is you will get a training program to improve your 2K race score. I can’t comment either way on this as I never finished it and tested my 2K to know. I did like the workout though. Probably a team challenge came up and I had to row more meters for that. Grin.
So have a look around and read the information that is provided. As I recall it is a good site. You do need to click on links and read some to understand it.
http://indoorsportservices.co.uk/training/interactive
Happy healthy meters to all.
Somewhat mighty knowledgeable Thor.
Re: Marathon Challenge Coming to an Erg near You.
From HeathM
I've been contemplating trying to work up to the half marathon - my pace is pretty slow, but when I see the improvement in my rows in my log book from when I started 4 weeks ago (3:46/500m to 2:39/500m) , I'm thinking, hmmm, maybe I could work up to this. Have found lots of training plans for full marathons, but nothing for half. Any advice or good info sources you all would recommend? Just take full marathon plan and halve everything?[/quote]
From Thor
I don’t know what amount of meters the training program you are looking at has but the message I just posted may be helpful as far as HR based training is concerned. Also if you are going hard on these 500M pieces you are doing right now you may want to ease up and go for longer sessions. Very nice improvements by the way.
If you don’t have a belt then do pace based training. Take a pace that isn’t very challenging for you and row a longer piece at that pace. I don’t know what your fitness goals are assuming you have any specific goals. If it is fat burning they say the UT2 so longer and slower is best. I don’t necessarily agree with this. I believe heck, I have proven with my clients a blend of High Intensity and slow training is the best. However that’s a whole other posting. I do agree that there are a lot of benefits to the slower or UT training. Fat loss is included here. I am told that Row Pro also has some training programs built in to it and you may want to look at that. You need to be close to a computer to use this. I don’t use it.
Now then, I suggest easing off on the pace so you aren’t breathing very hard. You are working though just not very hard. I also don’t suggest you allow your stroke rate to fall under 18. It is too hard on the body. I seldom allow the rate to fall less than 19 even when doing the UT2 training.
Set the damper to something that you can feel but again isn’t making you pull too hard. Learn to love the feel of your own sweat. It’s beautiful stuff. Cleaning out your skin and all that.
I also want to add something. If you are hurting from rowing you need to find out why and correct the bad habits now. Knees can be from weak thighs and having your feet at the wrong setting for you. Also over extending at the catch, when you are close to the machine. You don’t want your knees to pass your ankles at all. Shin should be straight up and down or not even quite that far.
My humble opinion says that your feet should remain flat on the foot plate all the time. That should generate some discussion. Grin.
Your hands should be hooks and I don’t think your palms should touch the handle. Your wrists straight and flat. Arms reaching out so elbows are straight. If damper is too high you might feel some muscle tension in the forearms. Your fingers will get stronger. You may want to reduce damper setting for now.
Keep your tummy tight all the time to support your back. Sit up straight.
Shoulders down and relaxed when recovering from the stroke.
At the catch, when you take the weight of the handle, your bum shouldn’t slide back first. This is a common mistake made by newbies.
Think Legs, back arms as you pull. Break it in to those three movements. Pretty much finish with the legs then engage the back then pull with the arms. Reverse when going forward. Don’t feel the straps on the backs of your feet when you go forward. This means you are pulling with your feet. Allow the leaning forward to roll you in to the catch.
Ok, that’s enough. I will quietly shuffle off now and find a corner to hide in. There are more experienced people here than I, I hope they will make any corrections as required. I am just trying to help as best I can. I am not a pro. As such don’t hold me responsible for any suggestions I make. They are only suggestions.
Keep on rock’n and row’n.
I've been contemplating trying to work up to the half marathon - my pace is pretty slow, but when I see the improvement in my rows in my log book from when I started 4 weeks ago (3:46/500m to 2:39/500m) , I'm thinking, hmmm, maybe I could work up to this. Have found lots of training plans for full marathons, but nothing for half. Any advice or good info sources you all would recommend? Just take full marathon plan and halve everything?[/quote]
From Thor
I don’t know what amount of meters the training program you are looking at has but the message I just posted may be helpful as far as HR based training is concerned. Also if you are going hard on these 500M pieces you are doing right now you may want to ease up and go for longer sessions. Very nice improvements by the way.
If you don’t have a belt then do pace based training. Take a pace that isn’t very challenging for you and row a longer piece at that pace. I don’t know what your fitness goals are assuming you have any specific goals. If it is fat burning they say the UT2 so longer and slower is best. I don’t necessarily agree with this. I believe heck, I have proven with my clients a blend of High Intensity and slow training is the best. However that’s a whole other posting. I do agree that there are a lot of benefits to the slower or UT training. Fat loss is included here. I am told that Row Pro also has some training programs built in to it and you may want to look at that. You need to be close to a computer to use this. I don’t use it.
Now then, I suggest easing off on the pace so you aren’t breathing very hard. You are working though just not very hard. I also don’t suggest you allow your stroke rate to fall under 18. It is too hard on the body. I seldom allow the rate to fall less than 19 even when doing the UT2 training.
Set the damper to something that you can feel but again isn’t making you pull too hard. Learn to love the feel of your own sweat. It’s beautiful stuff. Cleaning out your skin and all that.
I also want to add something. If you are hurting from rowing you need to find out why and correct the bad habits now. Knees can be from weak thighs and having your feet at the wrong setting for you. Also over extending at the catch, when you are close to the machine. You don’t want your knees to pass your ankles at all. Shin should be straight up and down or not even quite that far.
My humble opinion says that your feet should remain flat on the foot plate all the time. That should generate some discussion. Grin.
Your hands should be hooks and I don’t think your palms should touch the handle. Your wrists straight and flat. Arms reaching out so elbows are straight. If damper is too high you might feel some muscle tension in the forearms. Your fingers will get stronger. You may want to reduce damper setting for now.
Keep your tummy tight all the time to support your back. Sit up straight.
Shoulders down and relaxed when recovering from the stroke.
At the catch, when you take the weight of the handle, your bum shouldn’t slide back first. This is a common mistake made by newbies.
Think Legs, back arms as you pull. Break it in to those three movements. Pretty much finish with the legs then engage the back then pull with the arms. Reverse when going forward. Don’t feel the straps on the backs of your feet when you go forward. This means you are pulling with your feet. Allow the leaning forward to roll you in to the catch.
Ok, that’s enough. I will quietly shuffle off now and find a corner to hide in. There are more experienced people here than I, I hope they will make any corrections as required. I am just trying to help as best I can. I am not a pro. As such don’t hold me responsible for any suggestions I make. They are only suggestions.
Keep on rock’n and row’n.
Re: LUNA-TICS TEAM ROOM: Year-round "Looney" fun.
Awww....very sorry for your loss of Trio! Another star has appeared in the skies above our erging Universe with Trio's passing. And drinking all the water in the bird bath...well, that was probably just the right height and packed with extra nutrientsdag1 wrote:The pic is of Trio, He loved drinking all the water out of the bird bath. We had to send him off to dog heaven last week, an incredibly tough thing to do, but their short lives pack a lot of joy and fun into our world.
Great job to all on the challenges, I've been backing off a little, doing a few remodeling projects on the house so things are in dissarray. I will try and make the most of whatever time I can get on the erg. Happy and healthy rowing to all.[/size]
. Hope you will be getting another fur baby for your family.All In A Day's ERG: Team Progress Thru 3.19.16
First day of Spring...and snow on the ground!
34 Lunies...stayin' alive!!And....wait for it.....MORE vaporizations! Another 116 virtual participants bit space dust yesterday as they flew off the Progress Board! Lunies are holding steadfast! Well done!
It's a special 8...1 Free Spirits Virtual 3,379,190m 99 34,133m
2 Age Without Limits Virtual 3,302,064m 126 26,207m
3 Community Fitness Pointe of Munster, In. Health/Fitness 3,241,811m 305 10,629m
4 Overcoming disAbilities Virtual 2,903,063m 20 145,153m
5 FRENCH INDOOR ROWERS TEAM Virtual 2,849,701m 104 27,401m
6 Greenville Indoor Rowing Health/Fitness 2,494,916m 166 15,030m
7 RowPro Team Virtual 1,826,169m 59 30,952m
8 LUNA-TICS Virtual 1,696,449m 63 26,928m
Community Fitness Pointe of Munster springs out of NOWHERE to populate 3.3 Million Meters ...and naturally this knocks most of us back a step. Looks like it will be quite the battle for first and second.
MILESTONES...Bragging Rights...Celebrations:
8.6 MM Ed ...with a FULL marathon!3.55 MM Thor
3.4 MM Tombeur
1.85 MM Janice
1.65 MM Minnie
950 K E V ...getting closer to that ONE MILLION!
850 K Chuck
650 K Kevin
250 K Peter T ...with a fine half marathon....hooboy! Could it be a first EVER?200 K Jay R
Thanks, everyone, for rowing and ski-erging with us!Patrick 2,073 m
G-l-o-r-i-a 2,222 m ....twosies palindrome!
Dan O' 4,000 m
Tony 4,444 m ...a palindrome!
Heather 5,000 m
K2 5,012 m
Teresa R 5,013 m
Jean M 5,083 m
Chris W 5,487 m
David T 5,500 m
Jeff M 6,021 m
Paul 6,500 m
Chuck 10,000 m
Jim M 10,000 m
Ken G 10,000 m
Virginia 10,000 m
Larry 10,083 m
Jay R 10,085 m
Norma 10,101 m ...a palindrome!
Minnie 11,011 m ...a double aught double palindrome!
Stefan 11,011 m ...another double aught double palindrome!
Howard 11,382 m
Peter G 11,522 m
danwho 12,021 m ...a onesie twosie palindrome with a little aught in the middle
Janice 12,432 m
E V 12,436 m
Ron 20,202 m ...a palindrome!
Mikkel 20,250 m
Peter T 21,097 m
Thor 25,088 m
Tombeur 25,786 m
Ed 42,195 m
Re: Marathon Challenge Coming to an Erg near You.
I suggest doing several 10K pieces over a period of a couple of weeks - then do a couple of 15Ks. At some point, well - you will just go for it. Perseverance...it's all about psychology. You watch the numbers drop below 20,000 and it seems like such a long time to the next 10,000 m....so look at it in 2K increments, or a 5K increment....once you've reached 9,000 m to go...you're home free. Stay at a steady pace. We'll be watching for it!HeathM wrote: I've been contemplating trying to work up to the half marathon - my pace is pretty slow, but when I see the improvement in my rows in my log book from when I started 4 weeks ago (3:46/500m to 2:39/500m) , I'm thinking, hmmm, maybe I could work up to this. Have found lots of training plans for full marathons, but nothing for half. Any advice or good info sources you all would recommend? Just take full marathon plan and halve everything?
Re: Marathon Challenge Coming to an Erg near You.
Couldn't agree more! Listen to music, books on tape, movie anything to take mind off meters... Time will fly when not concentrating on the meters. My biggest hurdle was and is my backside talking to me. Hoping to get the tractor seat to see if it makes a difference when I visit home in July.Kona2 wrote:I suggest doing several 10K pieces over a period of a couple of weeks - then do a couple of 15Ks. At some point, well - you will just go for it. Perseverance...it's all about psychology. You watch the numbers drop below 20,000 and it seems like such a long time to the next 10,000 m....so look at it in 2K increments, or a 5K increment....once you've reached 9,000 m to go...you're home free. Stay at a steady pace. We'll be watching for it!HeathM wrote: I've been contemplating trying to work up to the half marathon - my pace is pretty slow, but when I see the improvement in my rows in my log book from when I started 4 weeks ago (3:46/500m to 2:39/500m) , I'm thinking, hmmm, maybe I could work up to this. Have found lots of training plans for full marathons, but nothing for half. Any advice or good info sources you all would recommend? Just take full marathon plan and halve everything?
Good luck and don't over due it to fast... Pace yourself!
Happy rowing,
Ed
Re: Marathon Challenge Coming to an Erg near You.
THANK YOU for the great advice. I appreciate it.Thor MW wrote:
From Thor
...If you don’t have a belt then do pace based training. Take a pace that isn’t very challenging for you and row a longer piece at that pace. I don’t know what your fitness goals are assuming you have any specific goals....
I also want to add something. If you are hurting from rowing you need to find out why and correct the bad habits now. Knees can be from weak thighs and having your feet at the wrong setting for you. Also over extending at the catch, when you are close to the machine. You don’t want your knees to pass your ankles at all. Shin should be straight up and down or not even quite that far.
My humble opinion says that your feet should remain flat on the foot plate all the time. That should generate some discussion. Grin.
Your hands should be hooks and I don’t think your palms should touch the handle. Your wrists straight and flat. Arms reaching out so elbows are straight. If damper is too high you might feel some muscle tension in the forearms. Your fingers will get stronger. You may want to reduce damper setting for now.
Keep your tummy tight all the time to support your back. Sit up straight.
Shoulders down and relaxed when recovering from the stroke.
....
I have a chest strap with a Polar FT4 that I've been using, but thinking I will go get a bluetooth one as I think it would more convenient to be able to watch it on the display as I'm working vs analyzing it after the fact. My goals are weight loss and really, building cardio endurance. I normally hate anything cardio. If you told me I would have to lift weights for 2 hours or run for 5 minutes, I'd choose the weights in a heartbeat. I have been mixing it up with some shorter rows with higher intensity, some intervals and then longer, more steady slower paced rows with the odd 10 harder pulls mixed in every so often.
My feet stay pretty flat on the plate all the time - have problems with an achilles tendon, so when I was lifting my heel to really drive through the balls of the feet, I ran into pain. Just keeping them a bit more glued down seems to have alleviated that and no other pain at all from it. I can feel I've put in work (had to climb several flights of stairs yesterday after the 10k friday night, and knew I'd done something!).
When I'd had my machine for a week, having never rowed before other than a couple minutes a few times at a gym years ago, I wanted someone to check out what I was doing. I looked around to find someone to help with checking my technique and found a Crossfit box owner / coach locally who was a rower, and reached out to him for help. Went in and he put me through a ton of exercises & drills, just to watch my form and made a couple little corrections and helped me with timing of breathing so I'd stop holding my breath. I'll go back to him for another session a couple months in, just as a check in.
Did my first 10k m the other night - sort of by accident. I had been planning to attempt it this week but it just kind of happened. It was not speedy by any means, but was fairly comfortable (avg pace 2.49/500m, avg spm= 21, HR 135 avg / 143 peak) . I was using the target practice game, and wanted to 40 minutes. I felt great, so then it became 45 minutes, at which point I realized I was at over 7500m and the playlist was blaring and I was having fun, so just kept going to 60 mins. I really had a mental block that I would not be physically able to row beyond 30-40 minutes. Once I realized I could and felt great afterwards, I started thinking of the half marathon and how to start working towards that. I know it won't be soon, but have it in my head now. This group is pretty freaking inspiring and motivating too so thank you all
Re: Marathon Challenge Coming to an Erg near You.
Thanks, Kona!Kona2 wrote:I suggest doing several 10K pieces over a period of a couple of weeks - then do a couple of 15Ks. At some point, well - you will just go for it. Perseverance...it's all about psychology. You watch the numbers drop below 20,000 and it seems like such a long time to the next 10,000 m....so look at it in 2K increments, or a 5K increment....once you've reached 9,000 m to go...you're home free. Stay at a steady pace. We'll be watching for it!HeathM wrote: I've been contemplating trying to work up to the half marathon - my pace is pretty slow, but when I see the improvement in my rows in my log book from when I started 4 weeks ago (3:46/500m to 2:39/500m) , I'm thinking, hmmm, maybe I could work up to this. Have found lots of training plans for full marathons, but nothing for half. Any advice or good info sources you all would recommend? Just take full marathon plan and halve everything?
Re: Marathon Challenge Coming to an Erg near You.
[/quote]
THANK YOU for the great advice. I appreciate it.
I have a chest strap with a Polar FT4 that I've been using, but thinking I will go get a bluetooth one as I think it would more convenient to be able to watch it on the display as I'm working vs analyzing it after the fact. My goals are weight loss and really, building cardio endurance. I normally hate anything cardio. If you told me I would have to lift weights for 2 hours or run for 5 minutes, I'd choose the weights in a heartbeat. I have been mixing it up with some shorter rows with higher intensity, some intervals and then longer, more steady slower paced rows with the odd 10 harder pulls mixed in every so often.
My feet stay pretty flat on the plate all the time - have problems with an achilles tendon, so when I was lifting my heel to really drive through the balls of the feet, I ran into pain. Just keeping them a bit more glued down seems to have alleviated that and no other pain at all from it. I can feel I've put in work (had to climb several flights of stairs yesterday after the 10k friday night, and knew I'd done something!).
When I'd had my machine for a week, having never rowed before other than a couple minutes a few times at a gym years ago, I wanted someone to check out what I was doing. I looked around to find someone to help with checking my technique and found a Crossfit box owner / coach locally who was a rower, and reached out to him for help. Went in and he put me through a ton of exercises & drills, just to watch my form and made a couple little corrections and helped me with timing of breathing so I'd stop holding my breath. I'll go back to him for another session a couple months in, just as a check in.
Did my first 10k m the other night - sort of by accident. I had been planning to attempt it this week but it just kind of happened. It was not speedy by any means, but was fairly comfortable (avg pace 2.49/500m, avg spm= 21, HR 135 avg / 143 peak) . I was using the target practice game, and wanted to 40 minutes. I felt great, so then it became 45 minutes, at which point I realized I was at over 7500m and the playlist was blaring and I was having fun, so just kept going to 60 mins. I really had a mental block that I would not be physically able to row beyond 30-40 minutes. Once I realized I could and felt great afterwards, I started thinking of the half marathon and how to start working towards that. I know it won't be soon, but have it in my head now. This group is pretty freaking inspiring and motivating too so thank you all[/quote]
I'm proud of you. I think you are getting it very well. I can't say enough about the folks here. I know for a fact I wouldn't have been able to do a lot of the things I have without this team. One team challenge I did over 800K. No way I would have thought that could be done except I've seen it done here.
Hang in a train smart and hard. Pick someone on the team and make them your rabbit and row a little more than they do. Then pick the next. You will find your grouping sooner or later based on how much time and effort you want to put in to rowing. .
Do it for the health of it.
THANK YOU for the great advice. I appreciate it.
I have a chest strap with a Polar FT4 that I've been using, but thinking I will go get a bluetooth one as I think it would more convenient to be able to watch it on the display as I'm working vs analyzing it after the fact. My goals are weight loss and really, building cardio endurance. I normally hate anything cardio. If you told me I would have to lift weights for 2 hours or run for 5 minutes, I'd choose the weights in a heartbeat. I have been mixing it up with some shorter rows with higher intensity, some intervals and then longer, more steady slower paced rows with the odd 10 harder pulls mixed in every so often.
My feet stay pretty flat on the plate all the time - have problems with an achilles tendon, so when I was lifting my heel to really drive through the balls of the feet, I ran into pain. Just keeping them a bit more glued down seems to have alleviated that and no other pain at all from it. I can feel I've put in work (had to climb several flights of stairs yesterday after the 10k friday night, and knew I'd done something!).
When I'd had my machine for a week, having never rowed before other than a couple minutes a few times at a gym years ago, I wanted someone to check out what I was doing. I looked around to find someone to help with checking my technique and found a Crossfit box owner / coach locally who was a rower, and reached out to him for help. Went in and he put me through a ton of exercises & drills, just to watch my form and made a couple little corrections and helped me with timing of breathing so I'd stop holding my breath. I'll go back to him for another session a couple months in, just as a check in.
Did my first 10k m the other night - sort of by accident. I had been planning to attempt it this week but it just kind of happened. It was not speedy by any means, but was fairly comfortable (avg pace 2.49/500m, avg spm= 21, HR 135 avg / 143 peak) . I was using the target practice game, and wanted to 40 minutes. I felt great, so then it became 45 minutes, at which point I realized I was at over 7500m and the playlist was blaring and I was having fun, so just kept going to 60 mins. I really had a mental block that I would not be physically able to row beyond 30-40 minutes. Once I realized I could and felt great afterwards, I started thinking of the half marathon and how to start working towards that. I know it won't be soon, but have it in my head now. This group is pretty freaking inspiring and motivating too so thank you all
[/quote]I'm proud of you. I think you are getting it very well. I can't say enough about the folks here. I know for a fact I wouldn't have been able to do a lot of the things I have without this team. One team challenge I did over 800K. No way I would have thought that could be done except I've seen it done here.
Hang in a train smart and hard. Pick someone on the team and make them your rabbit and row a little more than they do. Then pick the next. You will find your grouping sooner or later based on how much time and effort you want to put in to rowing. .
Do it for the health of it.
Re: Marathon Challenge Coming to an Erg near You.
Same concept (pun intended!), when I was edging toward my first HM. I'd read that after you've done a half dozen 10K in a row, you're basically ready for a HM. Those 10K's on my log page gave me the confidence to go for my first half marathon; then, as Nike challenges, "Just Do It." Make sure you have enough water readily to hand; maybe wrap your hands with tape, so no hot spots distract you. And, big AND, get some padding on that seat. Good luck!Kona2 wrote:I suggest doing several 10K pieces over a period of a couple of weeks - then do a couple of 15Ks. At some point, well - you will just go for it. Perseverance...it's all about psychology. You watch the numbers drop below 20,000 and it seems like such a long time to the next 10,000 m....so look at it in 2K increments, or a 5K increment....once you've reached 9,000 m to go...you're home free. Stay at a steady pace. We'll be watching for it!HeathM wrote:I've been contemplating trying to work up to the half marathon ... maybe I could work up to this. Have found lots of training plans for full marathons, but nothing for half. Any advice or good info sources you all would recommend? Just take full marathon plan and halve everything?
Re: LUNA-TICS TEAM ROOM: Year-round "Looney" fun.
In the WEC, we're really close to that TWO million meter milestone as a team.....we can get there by morning I'm sure! Go Lunies!!!