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[old] dadams · Post by **[old] dadams** » November 1st, 2005, 2:15 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Niall @ Nov 1 2005, 01:11 PM)</b></div></td></tr><tr><td class='quote'>Cheers Speedy, really appreciate the comments. <br /><br />I know I'm always worried I wont have enough left at the end for a sprint so hold back. Think I need some pain training!!<br /><br />Tomorrow will be a good opportunity to test this out as I've got a 8x500m session (target pace is 1:47)! Time for a new MaxHR me thinks!!! <br /> </td></tr></table><br /><br />How do you do your rest periods for your 500s? Is it an active rest, or a complete rest?<br /><br />And how much rest do you take between 500s?

[old] Niall · Post by **[old] Niall** » November 1st, 2005, 2:28 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(dadams @ Nov 1 2005, 01:15 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Niall @ Nov 1 2005, 01:11 PM)</b></div></td></tr><tr><td class='quote'>Cheers Speedy, really appreciate the comments. <br /><br />I know I'm always worried I wont have enough left at the end for a sprint so hold back. Think I need some pain training!!<br /><br />Tomorrow will be a good opportunity to test this out as I've got a 8x500m session (target pace is 1:47)! Time for a new MaxHR me thinks!!! <br /> </td></tr></table><br /><br />How do you do your rest periods for your 500s? Is it an active rest, or a complete rest?<br /><br />And how much rest do you take between 500s? <br /> </td></tr></table><br /><br />90 seconds inactive rest.<br />Rest periods involve me writing down my HR stats for the set, trying to relax and then programming the model D for the next set (i.e. Rerow option).

[old] dadams · Post by **[old] dadams** » November 1st, 2005, 2:33 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Niall @ Nov 1 2005, 01:28 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(dadams @ Nov 1 2005, 01:15 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Niall @ Nov 1 2005, 01:11 PM)</b></div></td></tr><tr><td class='quote'>Cheers Speedy, really appreciate the comments. <br /><br />I know I'm always worried I wont have enough left at the end for a sprint so hold back. Think I need some pain training!!<br /><br />Tomorrow will be a good opportunity to test this out as I've got a 8x500m session (target pace is 1:47)! Time for a new MaxHR me thinks!!! <br /> </td></tr></table><br /><br />How do you do your rest periods for your 500s? Is it an active rest, or a complete rest?<br /><br />And how much rest do you take between 500s? <br /> </td></tr></table><br /><br />90 seconds inactive rest.<br />Rest periods involve me writing down my HR stats for the set, trying to relax and then programming the model D for the next set (i.e. Rerow option). <br /> </td></tr></table><br /><br />Suggestion - Take a bit more time between 500s. Up to 3 minutes if needed, and drop those split times. By as much as 10 sec if you can.<br /><br />Program all eight 500s into the PM3 with 3 minute rest periods. Then shoot for a 1:37 split. I'm thinkin' you may have a problem right at the start, but not much of one. I really think you have the potential to go alot faster than what you're currently doing.<br /><br />Worst case, lower those splits by at least five seconds (1:42), but don't be shy. Be aggresive. <br /><br />You doing BIRC? If so, this is the time to buckle down for it.

[old] Niall · Post by **[old] Niall** » November 1st, 2005, 2:42 pm

Sorry Speedy but my training plan is set by my coach so if he says 90 seconds then that's what I do. He also knows my goals and my physiology (through testing) and that's what he bases the plans on.<br /><br />I fully respect your guidance and if I didn't have a formal, structured training plan (which I pay for), I'd definitely be giving it a go. <br /><br />I've compared my SR with others in my race category from Saturday and found I'm rating a lot lower. The SR for the splits on Saturday for myself and the top two placed Lwts were:<br /><br />Me: 32 / 30 / 33 / 39<br /><br />DS: 38 / 34 / 37 / 43 (came in at 5:04.9 for a new British Record)<br />MN: 34 / 32 / 36 / 47 (came in at about 5:20)<br /><br />So tomorrow's session, I'm going to try and rate higher than I normally would (I'd normally do it at 33-34spm) and see if I feel the pain!

[old] Niall · Post by **[old] Niall** » November 1st, 2005, 2:45 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(dadams @ Nov 1 2005, 08:28 AM)</b></div></td></tr><tr><td class='quote'><br />Great race. When's your next one? <br /> </td></tr></table><br /><br />Next race is BIRC by the way!

[old] dadams · Post by **[old] dadams** » November 1st, 2005, 2:47 pm

I hear ya Niall. Go with what you've got then.<br /><br />On a side note...talk to your coach about going faster. You have it in you man, I know it.

[old] Niall · Post by **[old] Niall** » November 1st, 2005, 2:54 pm

Speedy, you really are an inspiration. I'm fired up for tomorrow's session now and looking forward to some pain. I want to feel it, I want to deal with it, and I want to welcome it from now on.<br /><br />I'm going to exclude "timid" from my vocabulary!!<br /><br />Many thanks!!!

[old] dadams · Post by **[old] dadams** » November 1st, 2005, 3:50 pm

FYI Taffs...We have two Taffs in the top ten in the Nonathlon. <br /><br />Can we make it three???

[old] ramboyo · Post by **[old] ramboyo** » November 1st, 2005, 4:36 pm

Yes Pru,your memory serves you well The tall dark Welsh player is David Evans and he's still no. two in the Welsh team <br />

[old] chippy · Post by **[old] chippy** » November 1st, 2005, 7:01 pm

[<br /><br />Program all eight 500s into the PM3 with 3 minute rest periods. Then shoot for a 1:37 split. I'm thinkin' you may have a problem right at the start, but not much of one. I really think you have the potential to go alot faster than what you're currently doing.<br /><br />Worst case, lower those splits by at least five seconds (1:42), but don't be shy. Be aggresive. <br /><br />You doing BIRC? If so, this is the time to buckle down for it. <br />[/quote]<br /><br />>........................................................<br /><br />Speedy<br />I like the look of the 3 mins rest but going harder on the pace i have been rowing the same as Niall on the 500m but going of on 1.44 pace.Will try 1.37<br />this week to see how it goes. <br /><br />Dykie<br />Congrats on the million,meters that is not beers <br /><br />Martin<br />You deserve a rest after all your efforts of late <br /><br />Niall<br />Nice pb for the mile Three chances coming up for that sub 7. BIRC .The Welsh.<br />and Abergavenny. <br /><br /><br />Chippy

[old] seat5 · Post by **[old] seat5** » November 2nd, 2005, 12:47 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(dadams @ Nov 1 2005, 07:50 PM)</b></div></td></tr><tr><td class='quote'>FYI Taffs...We have two Taffs in the top ten in the Nonathlon. <br /><br />Can we make it three??? <br /> </td></tr></table><br />Last year I made the top 20. This year I want to be in the top 10. <br />By the end of the month I should be posting times in the events I haven't done yet.<br /><br />Well, that leaves room for 7 more Taffs, right? Let's ATTACK!!<br /><br />(can you believe I had to edit this to correct the math? sheesh!)

[old] Niall · Post by **[old] Niall** » November 2nd, 2005, 8:13 am

<b>Session: 8x500m (90secs rest)</b><br />1. 500m / 1:46.9 / 31spm <br />2. 500m / 1:46.8 / 32spm <br />3. 500m / 1:46.8 / 32spm <br />4. 500m / 1:46.9 / 32spm <br />5. 500m / 1:46.8 / 32spm <br />6. 500m / 1:46.8 / 33spm <br />7. 500m / 1:46.8 / 33spm <br />8. 500m / 2:10.6 / 30spm (see Splits below) <br /><br />Splits for 8th set: <br />2:39.0 22spm (bit of sick came up into my mouth which threw me off my stroke!) <br />1:42.4 38spm (Had to finish the set and feel some pain!) <br /><br />Just kept thinking about what Speedy said yesterday and wanted my body to experience some real pain (and for me to get through it). It was like I had Speedy shouting me on in one ear and Chippy shouting in the other ear "Beat the Pain!!".<br /><br /><b><u>COMMENTARY</u></b><br />Started off with the standard 20mins warmup routine then a 10-minute break before hitting the intervals.<br /><br />First seven sets were all one or two tenths of a second under the average pace target. Concentrated on race starts then settled into strong, smooth strokes. In the last 100m, I'd generally take my foot off the gas to come in just under target rather than push it too much. I really wanted to make sure I completed the whole session. <br /><br />When it came to the eighth and final set, I wanted to empty the tank. Did my usual race start (6 strong strokes) and settled into target-1sec pace. After 190m though a bit of sick came up into my mouth and it completely threw me off my stroke . I put the handle down and thought about what to do. There was no question about it, I had to carry on. After a 20-30secs stop I picked the handle up and decided it was time for some real pain . I ignored the 3:09 average on the monitor and just went as fast as I could. Completed the final 250m in 1:42.4 (38spm). <br /><br /><b><u>REFLECTIONS</u></b><br />Objectives for this session (for me) were:<br /><br />- finish all 8 sets<br />- some in just under the target pace for first 7 sets<br />- empty the tank in the 8th set and get used to feeling some pain<br /><br />The first 7 sets all felt good. I felt I could have upped the pace if need be but didn't 'cause i wanted to make sure I finished the whole session.<br /><br />Despite the little hiccup at the beginning of the final set, I was determined to finish it and finish it strongly. I could hear all you guys who have helped motivate and support me through this diary screaming me on and not to bottle it. My legs were screaming, my mouth was dry but I knew this was how it was going to feel at BIRC so I wanted to confront it and beat it.<br /><br />By the end I was exhausted and covered in sweat. But I felt fantastic!! <br /><br />Lower back was a bit sore by the end so I finished off with a 10mins warm down row and it loosened up then.<br />

[old] dadams · Post by **[old] dadams** » November 2nd, 2005, 9:26 am

Great session Niall. Sucks about the 'hiccup' though. Could have had a 1:45'ish average for the whole session.<br /><br />One question - Do you normally have lower back problems? Is the soreness you felt in your back a common occurance when you do sprints? <br /><br />The reason I ask, is that I'm wondering if you're using your back to much during your stroke. Maybe not enough legs. But then who knows? Have you video taped your stroke at all?

[old] Niall · Post by **[old] Niall** » November 2nd, 2005, 10:35 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(dadams @ Nov 2 2005, 08:26 AM)</b></div></td></tr><tr><td class='quote'><br />One question - Do you normally have lower back problems? Is the soreness you felt in your back a common occurance when you do sprints? <br /><br />The reason I ask, is that I'm wondering if you're using your back to much during your stroke. Maybe not enough legs. But then who knows? Have you video taped your stroke at all? <br /> </td></tr></table><br /><br />Yeh I have a history of back problems (from my rugby days). The left lower back pain I had this morning (more of an ache than a pain though) was in the same area that I had the pain back in May (which I got sorted through a Sports Physio). I only experience when I'm doing sprints (upto 250s and 500s).<br /><br />Gret observation Speedy! I know I don't engage my legs enough (conscious that I need to develop leg strength) and that's pretty much what's holding my performances back I think. If I could improve my leg strength AND utilise them more in the stroke then I'm convinced I could go sub 7:00 or even 06:50!<br /><br />One of the other rowers video taped my race on Saturday and I'm waiting for him to send it to me. I'll put it online once I get it so you can have a look.<br />

[old] dadams · Post by **[old] dadams** » November 2nd, 2005, 10:53 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Niall @ Nov 2 2005, 09:35 AM)</b></div></td></tr><tr><td class='quote'>Great observation Speedy! I know I don't engage my legs enough (conscious that I need to develop leg strength) and that's pretty much what's holding my performances back I think. If I could improve my leg strength AND utilise them more in the stroke then I'm convinced I could go sub 7:00 or even 06:50!<br /><br /> </td></tr></table><br /><br />I think you have the potential to go sub-7 now. Increased leg strength or not. It's like I said yesterday. Throw the 'timid' out the window. Hydrate really good for your next race and take off the leash.

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