Sub 7 Indoor Rowing Club (UK)

[GlennUk]

HI All

Belated happy new year to you all, hope everyone is able to keep fit and well.

You may recall that i was working towards a marathon, well plans have developed a bit since then.

I turned 60 Jan 1st and I decided I should do something challenging before i get too old. I d ecided to try to raise some money for Havens Hospice (a charity local to me). Emma and i have supported them over the past few years with regular support via our business, and like all charities they are struggling for funds in th epandemic.

I decided to erg in aid of them, and a marathon seemed 'too easy' so i suggested id do 60 at 60, 60k in my 60th year.

I have been touching base with m y corporate clients to see what interest and therefore money i might be able to raise, and thought id raise the stakes somewhat. If you haven't heard, there is a guy called Nims Purja (sp) who scaled all 14 of the world highest peaks (all over 8000m) in the space of 7 months and he branded it Project Possible.

I thought, i might do my own Project Possible and try to erg the same distance in a day that he climbed in 7 months, 115972m ifi have counted correctly.

Fortunately the weather where i row will be a little better than that Nims endured (he was on the news recently as he and his team were the first to Climb K2, one of those 8000m hills in the winter).

THe RowPro plan i am following has the marathon in March and ia m planning the 60k end of APril/May, with the final row towards the end of the year. There will be a lot of metres between then and now, whether ill make the final row, i cannot say right now, but it is a target, and i am feeling confident right now, although not trying to trivialise the effort. I have no doubt there will be ups and downs, but i kind of figure that i have pout off doing something like this for too many years to not do this now.

On the training front, i find that my HR for a given distance and pace seems to be coming down, with almost all my metres done at UT1. I have a 20k tomorrow and will probalby start around 06:15 aiming for a finish of around 07:45 if all goes well.

Fingers crossed and no doubt catch up soon.

[Two Pudding Kid]

Ergo outside on the carpark – yeah. Not the same as indoors but it gets the job done, (have to pay for the pain but as long as the rain keeps away should be good to go for an hour of power 1pm tomorrow at sub 2:20 pace). Last week was 10k in 45:37.2 which is a smidge under 2:17 pace – a SB, (started off well but lost a bit of pace in the second half). Had to wear a few layers as it was close to freezing - memories of Helsinki 2017 ergo. Not sure if I can pick up any places on the Hamburg challenge - now dropped to 34 of 79 as more results come through.

[Two Pudding Kid]

Mike – I hope you get the elusive 33:03.3 for 8k soon, (probably happen when you are not really thinking about it.) Wishing you well in keeping to your benchmarks and nailing the perfect splits and result on the 5 x 2k. 1 min TT – wow, so close, (planning to do mine next Friday but I would be ecstatic to be anywhere within 100m of your result). Great work on the 8 x 500 3:30r.


Glenn - Happy 60th birthday (belated). I guess you have got used to seeing in the New Year and then having another excuse for celebration.
If it was me I would somehow arrange that the 60k is part of the fundraiser, just in case the 115972m didn’t happen, (whether due to fitness or any other reason getting in the way). Hoping the 20k and further training go to plan. If you have your own ergo you might wish to consider doing the distance in chunks over the day, (for me that would be the only way I could even think of doing it). From my experience a marathon is a killer, 50k has been a three times in a lifetime event and 70k nearly nonstop I don’t want to think about how I survived that one, (er that put me off going 100k in a mad allday gym session about 4 years ago).
PS More than happy to chuck some readies your way in sponsorship.


Me – 13019m for the hour of power which is 2:18.3 pace. Somehow found some speed at the end to scrape in the 13k. First time I have been this far for a year so happy with that.

[MPx]

Yay, another member in the 60+ rankings - welcome Glenn, its not as bad as it sounds! Seems to have affected your mental faculties however. 60k is a daft distance to try to erg for and double that obviously totally gaga - those charities have a lot to answer for! Very best wishes for you to achieve all that you set out to do. As Susan says, the only way I can see to even contemplate such a thing is to do it in stages across a protracted day. As I probably mentioned, that was the way I tackled the only marathon I've ever done and for me it made the impossible deliverable. But I wouldn't have fancied doing it twice more on the same day. I'm sure I'm speaking for all "bums" everywhere when I say its cruel and shouldn't be allowed...

Great news that you're still getting some erg sessions Susan and even putting in an SB 10k in far less than perfect circs. Still well inside the top half on the Hamburg challenge so hopefully you can at least keep your slot. Does that 13k hour count there? As another SB it should stand you in good stead. Thanks for the encouragement on my efforts - for me those palindromes and OCD screens take enormous concentration, which is why I try to do them really - its a welcome distraction from the pain or inherent boredom of distance erging! Sprints are much more my thing...best of luck with your 1 min on Friday.

[GlennUk]

Ergo outside on the carpark – yeah. Not the same as indoors but it gets the job done,

i have to admire the lengths you go to, to stay fit and edging outside in winter is not for the feint hearted for sure.

I often remind my two teenage children how lucky they are, reading this reminds me how lucky i am to a) have my own erg, and b) the facilities i do to erg in. The room is unheated by choice, not quite the same as having to brave the elements to exercise.

Respect to you.

[GlennUk]

13019m for the hour of power which is 2:18.3 pace. Somehow found some speed at the end to scrape in the 13k. First time I have been this far for a year so happy with that.

Well done with the pb for the year, always pleasing to see a new best on the board.

[GlennUk]

Yay, another member in the 60+ rankings - welcome Glenn, its not as bad as it sounds! Seems to have affected your mental faculties however. 60k is a daft distance to try to erg for and double that obviously totally gaga - those charities have a lot to answer for!

LOL thanks Mike, as it goes i feel better about myself physically and mentally than i have for a long time, mainly i think down to the endorphins as a result of the erging.

I realise that the targets are a long way off, in every respect of the word, mentally at the moment i feel confident about the effort. No doubt as the distances increase this may change!!

mind you the 20k was fairly easy, a lot easier than the 1st HM< i did last year when i hadn't really trained. I was both mentally and physically prepared which is obviously a much better place to be. Managed to keep HR in UT1range with a median of 150bpm and a pace of 2:17.2 @23spm. To put this into context this was a season pb for the 10k and if i had gone the extra 1097m for the HM would have beaten the SB for the HM which i am very happy with.

Since changing the HR ranges based on measurements and the free spirits calc for ranges i feel a lot happier with the impact.

Anyway, its great to have the feedback and encouragement from you guys, thanks and Susan I appreciate the offer, when ui have sorted out my just giving page (im awaiting for some info from the charity) then ill post a link for anyone interested in supporting the charity.

Speak soon.

[MPx]

I realise that the targets are a long way off, in every respect of the word, mentally at the moment i feel confident about the effort. No doubt as the distances increase this may change!!

mind you the 20k was fairly easy, a lot easier than the 1st HM< i did last year when i hadn't really trained. I was both mentally and physically prepared which is obviously a much better place to be. Managed to keep HR in UT1range with a median of 150bpm and a pace of 2:17.2 @23spm. To put this into context this was a season pb for the 10k and if i had gone the extra 1097m for the HM would have beaten the SB for the HM which i am very happy with.

Any time 20k seems easy Glenn it suggests to me that you are very capable of taking on the ultra distances. IMO its not fitness or HR that will limit your endeavours - over an hour on the erg seems to me all about repetitive strain, bum ache, blisters, etc. If you can do 20k with those in check then you're in good shape. At a conservative for you 2:30 pace you'd get the 60k done in 5 hours - well within the realms of possibility if your other bits and bobs are up to it. After a bit more acclimatisation and training for it you should have every confidence.

[MPx]

Latest from me:
8/1 AWL Pyramid @ 20 spm in 31:55.8 1:58.2 avg pace against a 1:58.5 target
9/1 CTC Pyramid 100>500>100 1r. Pace targets were 1:36>1:40 and back. Did a bit better than that for an 8:10.0 finish @ 1:38.0 avg. Good!
10/1 Dumbbells and 8k @ 20 spm in 33:03.0
12/1 16x250 90"r. Targets 3 each at 1:38.x/1:37.x/1:36.x/1:35.x /1:34.x/and a faster last. Just about made it, but max effort and faster last was just 1:34.2 so only 0.4 faster than the one before!
13/1 Dumbbells and 8k @ 20 spm in 33:03.3 Spot on!
14/1 Supposed to be a 3x2k 2r, but aborted after one at 1:54 pace and did a 5k flat at 2:06 in 21:00.0 mins and 14/18 OCD screen score.
15/1 5x2k 2r @ 20 spm with 8:08 targets. 14/18 OCD screen score plus a losers bonus point for palindrome total 40:40.4.
16/1 10k TT for Sub 7 ITC. Disappointing 39:10.3.
17/1 Dumbbells and 8k @ 20 spm in 33:03.1
18/1 AWL Pyramid @ 20 spm in 31:56.3 1:58.2 avg pace against a 1:58.5 target
19/1 RS/WP Sprint Pyramid 250/500/750/1k and back with 90" rest per 250. 13:41.9 @ 1:42.7 avg. Not my best but a tough max effort session left me dizzy at the end and was close enough!
20/1 Dumbbells and 8k @ 20 spm in 33:03.2
22/1 3x2k 2r. Target was sub 1:54. Had to slow on the third so only managed 1:54.4 overall. Pretty poor - should be able to do over 6k at this pace without rests!
23/1 6k @ 20 spm strapless 25 min target. Nearly couldn't be bothered to do a session, but actually once underway was fine and enjoyed it. Hit the 25 mins spot on but sadly none of the splits for an appalling 8/18 OCD screen score. Pleased HR stayed in UT2...

[Two Pudding Kid]

Glenn – great work on the 20k. Steady increase in distance in your longest weekly session should get you a long way in the conditioning, although probably a good idea to do very little in the fortnight before the big day, (I don’t think that length of rest harms your fitness and gives various parts of the anatomy a break). For me I can expect an average 8m a stroke aka 5000 strokes for a marathon. If you can get 12m a stroke it would be the same amount of repetition for 60k.

Mike – nice result on the AWL Pyramid and CTC version. Ace performance on 13th to get the 8k at 20spm in exactly 33:03.3. Cool 40:40.4 for the 5 x 2k 2r. 6k at 20spm in 25 mins should be good practise for the 30min at 20spm February challenge.

Me – the day after the hour ergo I strained my QL on the left hand side doing stretching. One of those unpredictable things and ended up with difficulty moving for about 4 days. A lot better now and hopefully can get going on ergo again this coming weekend.

[MPx]

Thanks for the encouragement Susan. Sorry to hear about the injury - hope you're back to normal now - I never did trust that much advocated stretching malarkey , I just get on and do and then stop and have a shower! Mind you I'm about a inflexible as you can get in the bendy department so not exactly an advert for the benefits. As you know, I do quite a bit of steady state work at 20spm so the rating itself is no problem for me in this month's ITC - the issue is erging hard when rating at 20 - I never do that! Anyway, hoping for 7667m which I've done before I think - we'll see.

Latest from me:
24/1 5x2k 2r with rate and pace pyramid. 20/22/24/22/20; 2:02/2:00/1:56/2:00/2:02. Three reps spot on and 14/18 on the OCD screen score.
25/1 Dumbbells and 8k @ 20 spm in 33:03.1
26/1 6x500m r2. Set off targetting sub 1:41. Failed after 3. 4th and 5th slow and then faster for the 6th. 1:42.5 avg will be target next time.
27/1 30 mins varipace 1:53>2:02 and back and back for 7668m (1m too far which is poor as I don't usually miss meter targets!)
28/1 Dumbbells and 8k @ 20 spm in 33:03.0
29/1 5x2k 2r @ 20 spm with 8:08 rep targets. Only hit 2 spot on so just 11/18 OCD score.
30/1 1min TT for the IRL and FMMC. Already had a good score in so went for a more extreme fly and die and improved by 1m to equal my all time PB of 354m. Indeed was showing 355 predicted until after I'd finished so probably my best yet. Good!
31/1 Dumbbells and 8k @ 20 spm in 33:03.3
1/2 10x1min 1r. Having had some failures going for 303m reps, was going to target 300m but overdid the first to 301 and stuck with that and a faster last to get a 3021 total. Good!
2/2 2x5k @ 20 spm slow @ 2:06. Perfect OCD screen but only 2 reps doesn't count!
3/2 30mins varipace 1:55>2:04 and back and back for 7557m
4/2 Dumbbells and 8k @ 20 spm in 33:03.3
6/2 3x2k r5 for the CTC. Have been struggling with doing fastish 2k reps which I normally do on 2 min rests and have failed a few times going for sub 1:54. But 5 mins rest is quite a bit more so target was 1:52.5 to come in under 22:30 total. Managed 1:51.9/1:51.2/1:49.6 for a 22:11.2 total in 1:50.9. Much better, but I used to expect to be able to maintain close to that pace over 6k without any rests so still nowhere near my best!!

[GlennUk]

Hi All

Hope everyone is ok and managing to get some time on the erg.

3 weeks ago i started using the Eddie Fletcher MArathon/100k training plan in preparation for my 60k and 115,972m rows. The intialplan is to follow th emarathn plan and use this as the basis for my 60k row at the end of May.

I will then continue training until i have completed the 100k plan before undertaking the 115,972m row towards the end of the year. If you haven't looked the concept that Eddie espouses is based around training around very specific HR, SPM and paces based on actual HRmax/power values derived from measured values.

Most days the sessions involve a number of reps at varying stroke rates from 18-20spm - 28spm, with HR at anywhere from 75 - 92.5% HRmax values. The specific paces are based on recent 2k times not overall PB.

Interestingly for me, this season pb over 2k is a lot 'faster' than where i am today but after adapting the paces since i havent done a 2k TT recently based on what ia machiving has put me in the same ball park for the training i have been doing since start of december with a pace of c.2:17.5 although at a lower HR and spm than i had been doing before.

Ultimately, I am hoping to do my row as quickly as i can, and as much as it would be nice to be going for some kind of record, reality bites and i am not entirely sure i have the background or physiology to trouble any records.

ALthough if i can find a record for the best looking 60 OMIL rowing in a silly looking headband i may just have a crack at it.

As an aside, i am using these efforts to raise some money for a hospice charity that serves the East of England and London that Emma and I have been supporting via our business for some years now. I've set up a just giving page and if anyone is interested in looking or sharing the link id be obliged. https://www.justgiving.com/MyProjectPossible.

[MPx]

You should do well with the Eddie Fletcher plan Glenn. I would find his "warm up" a full on workout so I'm sure it will be great preparation for your ultra distance ambitions. As you say, records might be a bit of a step too far. You'd be up against that other Eddie F disciple Rod, and he's something of a machine. Just completing such a feat is record enough in my book. Good luck with the continued prep.

Here's the latest from me:
7/2 Dumbbells and 8k @ 20 spm in 33:03.2
8/2 2x5k 2r @ 20 spm SS session. Target 21:00.0 reps - spot on for a 9/9 OCD screen score.
9/2 3x10min 2r @ 20 spm SS session. This should have been a hard long interval session but knew from the warm up it wasn't to be hence change of piece. Target pace 2:05 - managed 2 and 1 rep .1 under for 9/12 OCD screen score.
11/2 Dumbbells and 8k @ 20 spm in 33:03.2
12/2 30r20 for the Sub7 ITC. Target 7667m. Set off a bit quick, but stuck with it for 7726m (should have been 7727 but stupidly did a half hearted last stoke !) Pleased with that.
13/2 2kTT for the IRL and FMMC. 6:59.3. (1:44.2; 1:45.7; 1:45.6; 1:43.7). Very pleased with that, didn't think I was in that form!
14/2 5x1402 3r. Wanted a 1402 for the Carole McNally memorial but it was a SS night, so did 4 of 5 slowly, but the second fast. Targets were 5:55.5 for 4 and 4:55.4 for the quick one. All very close but only two spot on.
15/2 5x2k 2r @ 20 spm Target 8:08 reps. Three spot on, 15/18 OCD screen score.
16/2 AWL Pyramid @ 20 spm. Again supposed to be a sprint night, but failed on the warm up so changed tack. Targets <32mins; paced 1:57 up and 2:00 down. All pretty close with a 31:56.1 total.
18/2 Dumbbells and 8k @ 20 spm in 33:03.3 - spot on!

[Two Pudding Kid]

I am continuing with my looney adventures outside. Was hoping to be able to do 3 x 2k r5 in sub 27 minutes aka each one sub 9 mins. No problem for the first but a bad start in the 2nd and dying in the 3rd put me 2 seconds over, (did try to sprint last 350m but couldnt make it pay). Happy with that in the wind but if I was fit that would have been at least 30 secs quicker. Next week is the 30 mins r20 - yuk as far as I am concerned.

[Rod]

3 weeks ago i started using the Eddie Fletcher MArathon/100k training plan

Ultimately, I am hoping to do my row as quickly as i can, and as much as it would be nice to be going for some kind of record, reality bites and i am not entirely sure i have the background or physiology to trouble any records. ALthough if i can find a record for the best looking 60 OMIL rowing in a silly looking headband i may just have a crack at it.

Well done for getting stuck into it Glenn, if you fancy a crack at a record here they are;

https://www.concept2.co.uk/indoor-rower ... 000-meters

Good luck with it

You'd be up against that other Eddie F disciple Rod, and he's something of a machine.

Kind of you to say Mike so thank you....but as for ''Machine''....yes if you count rusty old steam engines as I'm getting more like one of those every day!