New 60-69 Hm Record

[[old] jfisher]

Just wanted to congratulate Frank Knight for his record breaking half marathon row today. Frank set a new MHW 60-69 record with a time of 1:19:53.7.<br /><br />Great Row Frank! <br /><br />Jeff

[[old] Niall]

Fantastic result Frank, that's an awesome time.<br />Well done.

[[old] FrankJ]

Thanks guys. I've never owned any kind of athletic record before. Guess I just had to wait until reaching the magic age of 60. <br /><br />Since I'm now over the hill I think it is the momentum on the decline carrying me to new PBs. <br /><br />Frank

[[old] PaulS]

Congratulations! Well done.

[[old] John Rupp]

Congratulations for your nice half marathon, Frank!

[[old] Sir Pirate]

Frank, well done fella. Sub 80 mins <br /><br />Great row.<br /><br />Sir P

[[old] John Rupp]

<!--QuoteBegin-Sir Pirate+Dec 18 2005, 10:55 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Sir Pirate @ Dec 18 2005, 10:55 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->2000m PB on V-Fit Air Rower - 4:36.0[right] </td></tr></table><br /><br />Outstanding!

[[old] onethirtyfive]

Hi,<br /><br />well done Frank, great effort <br /><br />I was wondering what Franks previous HM time might have been ... was this a PB?<br /><br />cheers

[[old] hjs]

<!--QuoteBegin-FrankJ+Dec 19 2005, 12:42 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(FrankJ @ Dec 19 2005, 12:42 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Thanks guys. I've never owned any kind of athletic record before. Guess I just had to wait until reaching the magic age of 60.  <br /><br />Since I'm now over the hill I think it is the momentum on the decline carrying me to new PBs.  <br /><br />Frank <br /> </td></tr></table><br /><br /><br />Great row, very well don. Keep the momentum going!

[[old] FrankJ]

<!--QuoteBegin-onethirtyfive+Dec 19 2005, 07:40 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(onethirtyfive @ Dec 19 2005, 07:40 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi,<br /><br />well done Frank, great effort  <br /><br />I was wondering what Franks previous HM time might have been ... was this a PB?<br /><br />cheers <br /> </td></tr></table><br /><br />My previous PB was 1:19:59.6 which was a PB by about 18.5 secs. at the time. That was last May 15 when I was still only 59. <br /><br />Frank<br /><br />

[[old] Mike McGuirk]

Great row, Frank! Inspirational! A little better than 1:54 pace? Wow! What's the secret to your success?<br /><br />Also, tell us more - rate, strategy, etc.<br /><br />MM

[[old] hennmart]

Hallo Frank,<br /><br />Great row! Very good <br /><br />Hennie

[[old] mpukita]

<!--QuoteBegin-jfisher+Dec 18 2005, 06:59 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(jfisher @ Dec 18 2005, 06:59 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Just wanted to congratulate Frank Knight for his record breaking half marathon row today.  Frank set a new MHW 60-69 record with a time of 1:19:53.7.<br /><br />Great Row Frank! <br /><br />Jeff <br /> </td></tr></table><br /><br /><br />Way to go Frank! Congratulations!

[[old] onethirtyfive]

<!--QuoteBegin-FrankJ+Dec 19 2005, 08:08 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(FrankJ @ Dec 19 2005, 08:08 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-onethirtyfive+Dec 19 2005, 07:40 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(onethirtyfive @ Dec 19 2005, 07:40 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi,<br /><br />well done Frank, great effort  <br /><br />I was wondering what Franks previous HM time might have been ... was this a PB?<br /><br />cheers <br /> </td></tr></table><br /><br />My previous PB was 1:19:59.6 which was a PB by about 18.5 secs. at the time. That was last May 15 when I was still only 59. <br /><br />Frank <br /> </td></tr></table><br /><br /><br />Thankyou Frank, that must make it all the more rewarding for you ... superb !!!

[[old] FrankJ]

<!--QuoteBegin-Mike McGuirk+Dec 19 2005, 03:41 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Mike McGuirk @ Dec 19 2005, 03:41 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Great row, Frank! Inspirational! A little better than 1:54 pace? Wow! What's the secret to your success?<br /><br />Also, tell us more - rate, strategy, etc.<br /><br />MM <br /> </td></tr></table><br /><br />Hi Mike,<br /><br />How have you been doing?<br /><br />Here are the boring details. Actually I like the longer distances especially the HM and M. In my training I try to do my recovery and easier rows at marathon pace (158.8) or faster. With all of the racing at shorter distances this fall I don't even consider doing any speed work for the HM. The only thing I try to do for the HM is a couple of 10K rows at HM pace or a little faster. The RowPro training plan I'm on has me doing some long intervals (4x2000 or 5x2000) and I also do them at HM pace. <br /> <br />As for the race itself I actually felt a little off before I started. I had broken 80 minutes in May and was sure that I could do it but just a little nervous thinking about it. My old dog woke me up an hour earlier than I wanted so that didn't help my attitude. <br /> <br />I like a cool room so I set the thermostat back and opened some windows. By the 10:00AM start time the room temperature was 61F degrees. My pre-race meal of choice is Cheerios with a banana and toast. I ate that about 6:00AM so it was well digested by start time. I also started drinking Cytomax about an hour before race start. <br /> <br />Before the race I try to stay active moving around to get myself loosened up overall. I don't need much of a warm up for an HM so about 15 minutes before race start I did a 1K with the middle 500-600 at 1:53 pace. With RowPro started on the PC I went online with Holm and Joe who were ready to go a couple of minutes early. The start went without a hitch.<br /> <br />My race plan was to target 1:19:30 early on and see how that went. I was wearing my HRM and wanted to keep my HR below 155 early on to insure that I was staying aerobic. Even with the room at 61 degrees I'm a heavy sweater so the plan was to drink every 3K which I followed exactly except for the last 3K. After the first 10K my stroke became more erratic and kept creeping up. A few times I was seeing projected finish under 1:19. My HR was also starting to climb now averaging in the upper 150s. There was still too many meters left to let myself go. With about 5K left my HR would occasionally climb into the lower 160s so I would ease back a bit for a half a minute or so then go again at race pace. I was actually being very conservative. It would have been interesting to have had someone just ahead of me to see if I could have caught them. Without a rabbit I ended up kind of easily cruising into the finish. <br /> <br />Next time I do an HM I will not be as cautious and let myself go with about 6K - 8K left. I'd also like to get the room temperature down a few more degrees as I was a little warmer than I wanted to be.<br /><br />Here is the results chart from RowPro:<br /><!--c1--><table width='95%' cellspacing='1' cellpadding='3' border='0' align='center'><tr><td><b><div class='genmed'>CODE</div></b></td></tr><tr><td class='code'><div><!--ec1--><br />                        Avg     Avg     Avg     Avg     End<br />Split   Time     Meters Pace    DPS     Watts   SPM     HR<br />1       15:54.9  4219   1:53.2  12.0    241.5   22      152<br />2       15:55.9  4219   1:53.3  11.5    240.7   23      154<br />3       16:05.4  4219   1:54.4  11.4    233.7   23      155<br />4       15:58.9  4219   1:53.6  11.0    238.5   24      159<br />5       15:58.1  4219   1:53.5  10.6    239.1   25      161<br />6        0:00.5     2   2:05.0          179.2             0<br />Total 1:19:53.7 21097   1:53.6  11.3    238.7   23.4   <br /><br /><!--c2--></div></td></tr></table><br />Note that officially my heart was not beating for the last 2 meters. <br /> <br />Frank<br />