Sub 7 Indoor Rowing Club (UK)

[GlennUk]

Glenn – another name from the past. I am still here doing the challenges and races until lockdown.

Hi I recall meeting you in the past, good to see you are still erging and 'enjoying yourself'.

[MPx]

Well done on keeping some form of fitness regime going Susan - and giving the neighbours a laugh while you're at it. Must be very hard without the equipment that you're used to. Its a shame you didn't pick up Charles' erg when he sadly passed, you must have done a fair few of the meters recorded on it in any case. Do you just have no room for an erg at home? I'm impressed with the 7 press ups...but have to say that's an awful long way from 100! How long does the challenge run for?

Couple of successes from me this week:
5/5 2kTT for the Spring Series. Not expecting much, so happy enough with a 7:05.3 - one of my recent best and only a few days after blood doning. Sub7 still seems a long way away though.
6/5 Dumbbells and 8k @ 20 spm in 32:22.1
7/5 6x2k r2 @ 24 spm 2:00 pace. Thinking of doing the HM challenge at rate 24 so though I'd have a practice. May be a bit of a pain as not a natural rate for me...but then again requires concentration so takes my mind off other demons...
9/5 A second go at the 1 min so that I could enter it into the AUS/UK/Canada/US challenge. Pleased to get to 350m this time and for a short time at least is no 1 in the old fatties rankings.
10/5 Dumbbells and 8k @ 20 spm in 32:11.9
11/5 16x250m 90"r. Last time out avg was 1:38.2. This time did 4 each @<1:39.5; <1:39; < 1:38.5; < 1:38 and a faster last for a 1:37.7 avg. Good!
12/5 30min varipace free rate for 7557m and within UT1 HR cap amazingly.

[Two Pudding Kid]

Well done on keeping some form of fitness regime going Susan - and giving the neighbours a laugh while you're at it. Must be very hard without the equipment that you're used to. Its a shame you didn't pick up Charles' erg when he sadly passed, you must have done a fair few of the meters recorded on it in any case. Do you just have no room for an erg at home? I'm impressed with the 7 press ups...but have to say that's an awful long way from 100! How long does the challenge run for?

I guess I am lucky I have a garden but it is weather dependent and other people sometimes in the garden get in the way. I need to keep moving as Working From Home doesnt help with much exercise. Tomorrow is a 2.5 to 3 mile walk which is about as far as I can go non-stop without suffering later. There are lots of options online but I am not one for exercising in front of the computer even if I had the space, but I do try to take some ideas outside so to speak.

I need to move house before I could think about my own erg, so it isnt an option at present while living with mum and my brother. It wouldnt have been practical to take Charles's erg as the local council were in charge of everything due to him not having any traceable relatives. The monitor was beginning to fail but had lasted 14 years, (I expect over 10 million metres were clocked up on it and over 1.5 million were mine).

The 100 pressup challenge started in 2008 and I gave it my first go in 2010. Did get to 20 once, several years back, but that was when I could nip along on Xtraining competitions and bang out daft things like 60 x 20kg on the benchpress , (20-25 reps is where I was in Feb 2020). https://hundredpushups.com/index.html is where the training programme is. I am trying to work up my 8's by doing sets with my hands on the garden bench, burpees including a pressup, and doing the kneeling variety on carpet/grass.

Mike - good work on the 2k TT and the 6x 2k at 24spm. Brilliant 350m in a minute for 3rd place out of 92 in your category on the 1 minute challenge. That must have set you up nicely for the 16 x 250m 45 secs rest flyer.

[MPx]

That's a real shame that there's just no space for an erg at home Susan - its just great being able to hop on whenever you want. Is there room for an erg sized shed in the garden? Otherwise, hopefully it wont be too long now 'til the gyms start to open up again. Meantime good luck with cracking the 8 and beyond in the press-up challenge. You (not really!) surprised me that I've been demoted to 3rd of 92 already in the one min ranking as its still showing as 1st of 80 in the ranked workouts of my logbook. Where are you seeing that?

Latest sessions form me:
13/5 HM for FMMC, Sub7 ITC, and C2 Challenge. Haven't done many HMs as its far too far for me but decided to ring the changes and try to rate at 24 rather than just free rate which tends to settle at about 28 for me. The good bit about that is it involves a lot of concentration and counting to hit the rate spot on and that takes my mind off less helpful things! Also had some music blaring in my ears which is a very rare occurrence. Managed to get just shy of 14k before I decided I wouldn't be able to stick at 24spm and maintain pace for another half hour. So I relaxed into free rate (28) and a slightly slower pace. I had a stretch target of getting a sub 84 minutes but realised at this stage it wasn't on. But after the next 5k at a fairly flat pace I could see a PB was still on the cards if I sped back up a bit. Managed to do that and came in with a 1:24:06.5 which improved my PB from 2011 by 7.5 secs. Pleased enough with that but I was then crocked for the next two days - not exhausted, just painful bum, painful lower back, painful flexors, painful lots of bits. How you people do twice the distance and more is beyond me. Not from a fitness perspective, just the repetitive strain injuries!
15/5 Dumbbells and 8k @ 20 spm in 32:22.2 At Richard's suggestion started this slower and neg split all through - felt harder but HR suggested otherwise!
16/5 Sprint intervals 4x100/100/300 1/1/3r. I was considering doing the Row Series VII which would have meant a 20x100m. After my warm up I didn't think I could do myself justice or face 20 sprint starts, so swapped it for the most sprinty type session in my locker. When I'm at my best this gets me through 2k in under 6 mins, but I couldn't fight hard enough through the 300s this time and ended up with a 6:06.1. So no Row Series for me.
17/5 3x2k 2r. Trying to get back into some longer intervals at pace at least once a fortnight if not every week. Started conservatively at !:53.9 and built from there to get a 1:52.8 avg. Progress, but a long way to go on these!
18/5 Dumbbells and 8k @ 20 spm in 32:12.2 Flat paced and HR well in check.
19/5 30 mins varipace for 7557m and again HR well in check.

[Two Pudding Kid]

Its one of those things that sharing a house with other relatives limits what you can do. No shed, but a good idea nevertheless. I think the only way I am going to get a regular workout is go to the park some evenings, and get up early on other days.

Just got to wait until I can get back to the gym, although who knows how that will work in practise. Not only have we probably keep 2 metres apart but I wouldnt want to think how benches and weights are possible. Also if I am Working From Home I would only want to go the gym office days and weekends - 2.5 hours added to each visit I travel both ways. Not going to even think about how I could do a bonkers long session as I assume we would have to be sticking to alloted times, (loath to move to a different gym as with 5 ergos Saturday afternoons are usually my playtime to do whatever comes into my head).

https://rowingaustralia.com.au/2020/05/ ... challenge/ - is where I got the info on the 1 minute challenge. 350m is brilliant anyway.

A really gutsy half marathon and wonderful PB. Sorry to hear you had aches and suffered afterwards, but I remember how I felt when I was trying to bust 94 mins for the half marathon many years back when I was in better condition. I think that when you are aiming for a PB you are having to go harder than ever before and the effect of that is that you not only have fatigue but everything just tightens up. I am sure that I risk repetitive strain injuries by going marathon, and the 400k training program that goes with it - guess why I dont do more than 2 a year.

20 x 100m - I wouldnt want to go there either. Great work on the 3 x 2k r2.

[Two Pudding Kid]

Still trying to get to the magic 8 pressups, Got close ie 5,7, 5, 5, 6 with 2 minute rests (that last set should have nailed it but just couldnt finish). Been for what was about a 1.5 mile jog, (well I was picking both feet off the ground at the same time round our local park). Happy it took about 28 minutes - it was quicker than I expected but dont think I could have gone much further without suffering in the glutes.

[Two Pudding Kid]

Finally got the 8 pressups on the 5th set done, just, yesterday . Leaving it to next week to try to hit 9. Another 1.5 mile jog in 29 minutes.

[MPx]

Yeah! Well done Susan. 8 done proves you're getting stronger so 9 is just a matter of time. Keep it going...

[GlennUk]

Hi All

good to see everyones enjoying themselves in the lockdown. Im still plugging away, have started to do some longer rows, a few 5ks about 3 minutes outside my lifetime best from 8/9 years ago and a 1000m off my 30 minute time.

Still was not expecting to get back to where i left off, i am getting older but not quite that stupid (yet).

Im using Rowpro and set up a training plan to get 'very fit'. Im not sure whether i will stick with this p;an or vary it somewhat. The HRs proposed always seem a bit optimistic, always have. Now i find my actual HR is somewhat higher than those proposed but i feel comfortable and not struggling in anyway so figure mostly i shall go with the flow as what feels right for me is probably right.

Although if im wrong the misses might have to pick me up at some stage .

Having fun though, just ordered a new chain (my young son decided to damage my chain, not quite sure precisely how, but its got a twist/bend in it now!) and a seat pad.

I always suffered in that dept with pain and sores, so decided i should treat myself.

Keep at it.

Glenn

[MPx]

Well done on getting back into it Glenn. The more it can become just part of what you do the easier it gets to keep it going. I don't know how well trained you were at your peak, but people like Rod have shown that a concerted effort with training can bring lifetime bests even in his sixties despite being pretty fit throughout his life so don't write off your past levels just because you're getting a bit older - you have every chance to get back to it. But don't rush it, it'll take a year or two. Even I've managed it for a couple of pieces at the extremes (1min/HM) although admittedly nowhere near in the important 2k/5k! Best of luck.

Latest from me:
21/5 Dumbbells and 8k @ 20 spm in 32:12.3 (spot on!)
22/5 8k @ 24 spm in 31:31.3 (spot on!)
23/5 6x500 2r. Last time 1:42.3 avg. This time set off at 1:42.6 with a slight neg split for 1:41.4 avg. Still chipping away, good!
24/5 Dumbbells and 8k @ 20 spm in 32:32.0
25/5 5k @ 20 spm. Hard day, completely knackered so just a slow 5k @ a steady 2:04
26/5 4x1k 3:30r. Last time 1:46.4 avg. This time set off at 1:47.4 with a slight neg split for a 1:46.1 avg. Good!
27/5 5x2k 2r with a rate/pace pyramid 20;22;24;22;20 and 2:02;2:00;1:56;2:00;2:02. Spot on 40 min total.
28/5 Dumbbells and 8k @ 20 spm in 32:52.2 - slower than normal and mostly UT2.
29/5 30 mins varipace from 1:55 to 2:04 and back and back for 7557m
30/5 AWL Pyramid at free rate. Tried to keep each rep sub 1:50 but failed on the 800 and 700 on the way down but still managed an avg 1:49.6 overall so not too bad.
31/5 Dumbbells and 8k @ 20 spm in 32:22.1
2/6 10x1min 1r. Last time managed 3038m. This time tried for all 304m reps. Managed 6 but then had to back off, but a faster last brought the total back to 3038 again coincidentally!
3/6 5x2k 2r with a rate/pace pyramid 20;22;24;22;20 and 2:02;2:00;1:56;2:00;2:02. Almost achieved my first OCD screen with all numbers spot on, but for some reason it docked .1 off the total so failed yet again!

[MPx]

Latest from me:

4/6 Dumbbells and 8k @ 20 spm in 32:52.2 Felt knackered before starting so slower right from the off.
5/6 30 mins @ 20 spm. Still knackered (!) so just a slow piece mostly UT2 - tried for perfect 2:05 and 1440 splits but missed most although hit the 7200m total and 2:05 avg pace.
7/6 Dumbbells and 8k @ 20 spm in 32:22.2 - back on target
8/6 7/5/3/1min 2r for the CTC. Settled on a target of sub 1:50 pace. Managed it with a faster 1 min for 4425m overall @ 1:48.4.
9/6 30 mins varipace for 7557m. Usually do this varying pace every minute from 1:55-2:04 and back and back. This time reversed the sequence, so started slow and sped up then back and back. Mentally harder to have to get faster at the end to hit target but really less of an issue than I feared.
10/6 Dumbbells and 8k @ 20 spm in 32:11.2 - Nice solid steady pace all through 0-7k to a cool down last k that I totally mis-timed - Doh!
11/6 4x2k 4r for the Sub7 ITC - only the slowest to count. Never do 4 of these (typically 3 on 2 min rests) so just guessed that sub 7:30s should be poss. First worked out OK @ 7:29.7. Second was going well but I stopped a stroke early and was lucky to get 7:29.9. Third I was more careful and the prediction over the last 250m never shifted from 7:29, but in reality still edged up to 7:29.9 so lucky again. Fourth I took no chances and ended 7:29.3. In hindsight I think these could have been 7:27 or 8s as I slowed over the last 500 of each, but of course if I hadn't slowed maybe I'd have blown. Happy enough with the result so it doesn't matter!

[Two Pudding Kid]

Glenn – good to hear that you are enjoying the ergo. Looks like your favourites are much like mine – aka the middle distance stuff. Mike is a fan of the HR controlled pieces, but I gave up on that years ago and haven’t bothered using a heart monitor since. Like yourself I have found that I can usually sense when I can go to the max and when to ease off. I purchased a seat pad some while back, and although it is an improvement on the ergo seat I can still take skin off if I am unlucky.

Mike – well done on hitting the exact intended times for your 8ks on more than 1 occasion, and also during the rate/pace pyramid. Looks like generally you have improved on your previous attempts at the same session. I remember the AWL pyramid but what was the rest time – remember doing it occasionally? 3038m seems your lucky number for 10 x 1 min 1r. Great result for the C2CTC and flying finish. I remember the 4 x 2k 4r well – it suited me as it is a strategy game to make the first one the slowest and the others only marginally better.

Me – I am trying to make a real effort to get my backside in gear for 9 sessions of 20 – 60 mins a week throughout June. Just scraped it so far for the first 2 weeks. Not a lot to shout about but did try an online toning class for the first time last week, (I wouldn’t normally bother with anything like this but trying to add a bit of variety). I cannot really run but just trying to move along as fast as I can for 30 minutes or so twice a week and hopefully not get caught in the rain. HITT is something I am trying to do (40 x single leg squat thrust, 20 jumping jacks, 20 sit/stand using the garden bench and 12 inclined pressups so that my arms don’t have to work as they would on the ground), for 3 sets with only a few secs to get between each. Very definitely not the lightweight I was – nearly 4kg heavier since lockdown. I am trying to keep some level of fitness so that when I can come back to the ergo I wont be completely wasted. Done my 9 pressups so hoping to get the magic 10 soon.

[GlennUk]

Thanks for the encouragement Susan and Mike, first major challenge tomorrow, the Solstice challegne, planning on doing 21097m assuming i get to the end, the plan is slow and steady, keeping Hr and pace under control. Well its a plan sort of, we will see.

Entered for the nonathlon and seeing improvements here and there, which is encouraging.

Invested in a mat to go under the erg, kept sliding on the wooden floor, im sure it made me go slower

And on the negative side, not only has my son been using the erg, now my wife has started too, need to book to use my own erg now !

Re HRM, i dont follow the recommended values and have a feel for when i getting to a stage i cannot sustain and am able to back off slightly, for shorter distances it works, not sure how it would work as a strategy where the distances are substantail, typically find i can 'sprint' for the last minute or so at the end of a session, but not sure most would notice yet.

Anyway I guess im lucky to be fit enough to be able to do what i do and enjoy myself, plenty cant and as mike said when i first posted, times will improve if i persevere.

Glenn

[GlennUk]

Oh dear Disaster!!

Saturday got up early, on the erg by 06:00 to do the Solstice challenge with the added 97m to make it a HM. Set my target pace and HR in Rowpro and set off. Felt fine, target pace was between 2:30 and 2:20/500m and settled around this level well, didn't do a separate warm up so the average pace was coming down towards the target slowly.

Got about half way and something happened to the erg, chain was not returning properly and it got worse. managed to get to 10400m before i decided i need to see if i could fix it, turns out the bungy had snapped!!! Doh, only changed the chain and sprocket a week before and didn't see anything obvious wrong with anything else. Stupid really, should have just changed it, the erg is 11 years old, although hasn't done huge distances given i haven't used it for ages.

Still on the plus side, felt pretty comfortable so when the new cord arrives will have another go at the HM.

[Two Pudding Kid]

Glenn - best wishes with the nonathlon. A family erg - your enthusiasm must have rubbed off on them. Half marathon woes - glad that you didnt suffer an injury when the bungy snapped, (fortunately I was a lot younger when it happened to me in the gym and that I was slowing down after a sprint as I suddenly had nothing keeping me flying backwards awkwardly). Lets hope you get the time you were hoping for when you are set up again.

Me - not much to report. Was hoping to have turned the corner and started to loose weight but doesnt seem to have happened. Weekends are a bit of a catchup so hopefully High Intensity stuff in the morning and a more gentle session in the afternoon. Sunday will probably be a slow jog. Until gyms are back in operation I wont be near an erg, and even then it will be very limited. Trying to stay committed to the cause and be grateful for what I can do. 2020 was meant to be hip replacement year but at least that would have been a less disappointing reason not to be able to exercise as normal.



Oh dear Disaster!!

Saturday got up early, on the erg by 06:00 to do the Solstice challenge with the added 97m to make it a HM. Set my target pace and HR in Rowpro and set off. Felt fine, target pace was between 2:30 and 2:20/500m and settled around this level well, didn't do a separate warm up so the average pace was coming down towards the target slowly.

Got about half way and something happened to the erg, chain was not returning properly and it got worse. managed to get to 10400m before i decided i need to see if i could fix it, turns out the bungy had snapped!!! Doh, only changed the chain and sprocket a week before and didn't see anything obvious wrong with anything else. Stupid really, should have just changed it, the erg is 11 years old, although hasn't done huge distances given i haven't used it for ages.

Still on the plus side, felt pretty comfortable so when the new cord arrives will have another go at the HM.