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[old] Bore Da! · Post by **[old] Bore Da!** » November 17th, 2004, 3:45 pm

I know, I keep reading the answers to questions 8 and 13 - I just keep laughing

[old] Niall · Post by **[old] Niall** » November 17th, 2004, 4:36 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (dadams @ Nov 17 2004, 08:57 AM)</td></tr><tr><td class='quote'> Great interview. I love these!!  </td></tr></table> Hope you enjoy them being on the receiving end next time around! It's been quiet from me of late as I've been away on business plus I've not been contributing many metres as I'm tapering down ready for BIRC. Got my last 2K time trial tomorrow before Sunday and I might aswell publish my objective now so it's recorded (it'll motivate me to stick to it tomorrow!). The planned splits for tomorrow's 2K is going to be slightly different to Monday's (you may recall that game plan was to 1:48 for the first 1750 and then go for it), this time round it's going to be: 2000m-1500m 1:46 1500m-500m 1:47 500m-250m 1:46 250m-0m 1:44 That'll give me a new PB of 7:05 and line me up for a sub 7:00 sometime during the coming weeks (but unlikely at BIRC). There! It's done! Just need to do it now!! Due to my lack of metres this week, unsurprisingly, Bernard's overtaken me and Mikez gaining on me (and will no doubt pass me shortly). Congratulations Bernard for going through the 800,000 mark, well done! All I'll say is make the most of it guys 'cause as of next week I'm back in the seat!! Look forward to a three-way battle for 9th place!

[old] chippy · Post by **[old] chippy** » November 17th, 2004, 6:31 pm

Martin Luved the interview Chippy.

[old] chippy · Post by **[old] chippy** » November 17th, 2004, 6:36 pm

Rickster Good luck in Manchester with the Squash. Chippy.

[old] AussieTaff · Post by **[old] AussieTaff** » November 17th, 2004, 8:48 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Niall @ Nov 17 2004, 03:36 PM)</td></tr><tr><td class='quote'> The planned splits for tomorrow's 2K is going to be slightly different to Monday's (you may recall that game plan was to 1:48 for the first 1750 and then go for it), this time round it's going to be: 2000m-1500m - 1:46 1500m-500m - 1:47 500m-250m - 1:46 250m-0m - 1:44 That'll give me a new PB of 7:05 and line me up for a sub 7:00  </td></tr></table> As your self-appointed totally unqualified 'coach' Niall I give your plan the 'Crusty Seal of Approval' Couple of thoughts - If you find it really heavy going in the middle parts don't worry about 'easing off' for a few strokes to regain equilibrium, then back into it. Much more effective overall than grinding on and hitting the wall. However, if you are going gangbusters and feeling great then 'go for it'! Daren did it (in style too) and BIRC is another day - today's row is NOW. You are fit enough, have the technique, only leaves the will. So, if row is a struggle - never mind, just a 'tester', if row is bonzer then ..... Good luck in holding off Mike, the man is out of the Speedy mold. Martin

[old] Niall · Post by **[old] Niall** » November 18th, 2004, 4:10 pm

Sorry coach, let you down today . Didn't get the mental focus right and went out at 1:45 for the first 300m (34spm) and this basically killed me. I ended up stopping for about 20 seconds after 900m and then realised I wouldn't learn anything from the splits unless I finished the piece. Limped home in 7:38 and completely disappointed in myself. In addition to the mental difficiency I think my warmup was too string. I tried out some different ideas during the 100m sprints of my 2K warmup and don't think I let myself rest enough before the time trial. I'm also wondering whether my break in rowing (none since Monday lunchtime) did me no favours as I felt uncomfortable in the row and lacked the relaxed, controlled strokes of Monday. This are petty quibbles though. The bottom line is I wasn't strong enough mentally and I need to turn this round for Sunday. Should I do a gentle row tomorrow (10K?) or leave it completely until Sunday? If you're interested, my heart rate graph for today can be seen <a href='http://img.photobucket.com/albums/v235/ ... 00mrow.jpg' target='_blank'>here</a> (the graph shows the 2K warmup, the "time trial" 2K and then 2x3K to cool down). Splits were: 01:45.7 (34spm) 01:44.0 (35) 01:45.2 (34) 01:47.5 (31) 01:48.5 (33) 01:48.1 (31) 01:50.1 (30) 01:51.1 (30) 02:48.4 (18) ; this is where I stopped for 20 secs or so! 01:56.2 (28) 01:57.0 (28) 01:57.0 (28) 01:54.5 (29) 01:54.5 (29) 01:58.8 (30) 01:57.2 (28) 01:51.3 (30) 01:53.9 (29) 01:50.6 (30) 01:51.5 (32) As you can see my stroke rate is lower than Monday's PB which was around 31spm.

[old] dadams · Post by **[old] dadams** » November 18th, 2004, 5:15 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Niall @ Nov 18 2004, 03:10 PM)</td></tr><tr><td class='quote'> Didn't get the mental focus right  </td></tr></table> Niall, Can't tell you how important it is to have yourself set mentally before you sit down. Especially come BIRC. Don't know if this will help you at all, but...what I do is take about 20 to 30 minutes to go over in my mind stroke for stroke what the race is going to look like for me. I get myself away from everything/everybody, and just sit down and close my eyes. I go through the start, the first, second and third 500, and then the finish. I visualize every single stroke. The way they're going to feel, and the split that I'll have for them. You overcome the mind, the body will follow!! Dwayne

[old] Niall · Post by **[old] Niall** » November 18th, 2004, 5:18 pm

That's great Speedy, many thanks for the advice. I can see (excuse the pun) how this would help prepare me mentally. It's true what they say, it's as much mental as it is physical (maybe even moreso). We should spend time training our minds aswell as our bodies. Interesting concept...

[old] Godfried · Post by **[old] Godfried** » November 18th, 2004, 5:33 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Niall @ Nov 18 2004, 10:10 PM)</td></tr><tr><td class='quote'>I think my warmup was too strong. </td></tr></table> Warmup too strong. Yep. I am definitively not an expert, but IMHO warmup should not be above 140 ( 150 ? ). At the beginning of the 2k, it also looks high to me. 85 is nice and low. at the start of 2k it is 110/120, I don't like that. but who am I? Just stick to the plan at BIRC and I am sure you will do better.

[old] AussieTaff · Post by **[old] AussieTaff** » November 18th, 2004, 5:43 pm

Hi Niall, too bad about the last row but thats rowing - some rows great, some OK and some yuk ! Thats why we need to do a number of 2K'ers - not every one will be great. You have now probably found your first 300m pace 'limit' for now, thats all. Had you had time to do the sub 3:30 1K that would have told you whether 1:45's are feasible, yesterday's row was its replacement. My inclination is to do another 2K going out a bit slower and make that last one ancient history but thats only my 'gut' feeling and what I would do, over to you for what you feel is best Niall. Martin

[old] Niall · Post by **[old] Niall** » November 18th, 2004, 6:00 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>CODE </td></tr><tr><td id='CODE'> Michael Zirpoli 808,723 Bernard Baptiste 802,385 Niall Williams 802,142 </td></tr></table> Great work Mikez, you've really put in a big effort today and passed Bernard and I into 9th place! Mrs Speedy continues to contribute metres to the team (I can just picture her drumming her fingers on top of the fly wheel waiting for Dwayne to finish his erg session!). Top effort from Ray aswell, another 5K in the bag if I'm not mistaken. Great effort man! Thanks for the feedback Martin/Godfried, I'm really in two minds as to what to do tomorrow. One mind says to put in a gentle 10K (bit like Tom Cruise getting back in that Top Gun fighter after his best friend Goose has bought it) while the other mind says to put in a solid 2K (i.e. mirror last Monday's 1:48 pace) to set my mind at rest. I'm going to sleep on it and see what comes tomorrow. I'll keep you posted.

[old] AussieTaff · Post by **[old] AussieTaff** » November 18th, 2004, 6:08 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Niall @ Nov 18 2004, 05:00 PM)</td></tr><tr><td class='quote'> I'm really in two minds as to what to do tomorrow. One mind says to put in a gentle 10K (bit like Tom Cruise getting back in that Top Gun fighter after his best friend Goose has bought it) while the other mind says to put in a solid 2K (i.e. mirror last Monday's 1:48 pace) to set my mind at rest. I'm going to sleep on it and see what comes tomorrow. I'll keep you posted.  </td></tr></table> Seeing as you haven't yet "Crashed and Burned" Tom (can only do that at BIRC, training rows don't count !!!) you haven't earned a gentle 10K'er yet Remember the old adage - "how you train is how you race", i.e. the more training that targets the race the better the odds of a good race. "Iceman"

[old] Niall · Post by **[old] Niall** » November 18th, 2004, 6:14 pm

2K it is then!!! I can sleep easy now...

[old] AussieTaff · Post by **[old] AussieTaff** » November 18th, 2004, 6:22 pm

Good man Niall . Speedy's advice re focus is spot on, bit harder at a gym but try to incorporate it if possible. Just a thought - when I'm training for shorter distance PB's and I find the first 500m. say, isn't working out (i.e. I'm dying fast) because pace is a new 'PB' itself then I simply pull out of the piece, wander round the gym to recover, get back mental focus and do the piece again rather than flog through the rest of it. After all, its only a training session. Learned that from one of my coaches - every time we did a crappy 500m piece he would stop us immediately he could see it wasn't any good and get us to refocus rather than waste energy on a poor piece. Martin PS There is a school of thought that says 'Never pull out of a piece otherwise it becomes a habit' but I haven't found that to be the case in practise personally. "Flogging a dead horse' is much more draining mentally and physically in my opinion

[old] AussieTaff · Post by **[old] AussieTaff** » November 18th, 2004, 6:35 pm

Hi Chris, how's the BIRC training going for Chippy, Bernie Snr and you ? I'm looking forward to Speedy's interview after BIRC. Mike, congrats on passing the Niall/Bernie combo. I saw an episode of "The Apprentice" last night in which the teams had to come up with a recruitment campaign for the NYPD - did you feature at all ? Martin

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