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[jackarabit]

I was dying during that CTC challenge. Really need get back on the erg more regularly, because the October CTC (3 x 2 km / 2 min rest) will definitely kill me

Row slower and recover sooner? Targeted flat pace for three? Aspirational negative for three? Old school try, fly and die positive? Negative 1” down per 500m? Cruise two, full gas last? Fast, slow, fast? What will Sheena do? What will YOU do? Let us know.

[Elizabeth]

I was dying during that CTC challenge. Really need get back on the erg more regularly, because the October CTC (3 x 2 km / 2 min rest) will definitely kill me

Row slower and recover sooner? Targeted flat pace for three? Aspirational negative for three? Old school try, fly and die positive? Negative 1” down per 500m? Cruise two, full gas last? Fast, slow, fast? What will Sheena do? What will YOU do? Let us know.

Aspirational negative aspiree here! I'm wondering how to pace this one relative to a recent 4x2000/5:00r. I'm not used to these short rest breaks.

[CasperBrooks]

I tried to maintain a flat pace...sadly died in middle of the third rep. 1st 2k 7:53.4; 2nd 2k 7:53.0, 3rd 2k 7:59.5

[_Spike_]

Well, I certainly found this month's CTC challenge deeply unpleasant.

I've not done so much rowing lately so I set off aiming for sub-1:55 pace for the first 2K. By the second 2K, I'd revised my target to anything under 2:00. When the third 2K came round, I threw any targets out of the window and just hung on to the end.

Now I'm itching to have another go and pace it better. If only I could have 20 minutes rest instead of 2 minutes...

[Elizabeth]

The short rest breaks made it really tough. I ended up targeting a pace 1.5 seconds slower per 500m than a recent 4x2000/5:00r session, and it felt about right. I was able to go faster on the last one. I'm not sure if it's optimal for score, but I always feel better if I can end strong.

The short rest breaks on these recent challenges have been really tough, and it's making me wonder if I'd benefit from more frequently working short rest breaks into training.

[Marcvo17]

18th place in the Concept 2 Fall Team Challenge!

Well done by the 47 members who contributed!

--Marc

[jackarabit]

The short rest breaks made it really tough. I ended up targeting a pace 1.5 seconds slower per 500m than a recent 4x2000/5:00r session, and it felt about right. I was able to go faster on the last one. I'm not sure if it's optimal for score, but I always feel better if I can end strong.

The short rest breaks on these recent challenges have been really tough, and it's making me wonder if I'd benefit from more frequently working short rest breaks into training.

Form (‘quality execution’) breaks down in concert with anaerobic stress but persistence of effort under stress is encouraged by shorted interval recovery periods. HIIT (baked in HDs) facilitates HIC racing without HDs. Training wheels, or maybe training wheeze. Always good to go flat or negative pace to avoid redlining. Exception 500m or less done fly & die by intention.

[jackarabit]

Headsup for those of us who don’t check the C2 rankings

From contributor TSOR posting in Training subforum:

. . . Elizabeth [Gilmore] is currently the world's fastest women rowing 5K and set the C2 indoor rowing American women's marathon record on Sunday with a time of 2:49:38.0.

.

Chapeau

[Marcvo17]

Elizabeth --> totally awesome!

[_Spike_]

Well done Elizabeth. Awesome times.

[jackarabit]

Ya gotta see the workout graph for the Full M. After putting the hammer down at 36k, the 200m kick at 2’49” is an absolute end zone celebration. And we need to hear more about the Ghost Riders Revenge 5K race.

[jackarabit]

Looks like best extensive discussion of Elizabeth’s marathon prep and execution starts here: viewtopic.php?f=3&t=194780&start=285#p559587

Enjoy.

[Yankeerunner]

Fantastic Elizabeth!

[Gymbeau]

Headsup for those of us who don’t check the C2 rankings

From contributor TSOR posting in Training subforum:

. . . Elizabeth [Gilmore] is currently the world's fastest women rowing 5K and set the C2 indoor rowing American women's marathon record on Sunday with a time of 2:49:38.0.

.

Inspirational efforts, Elizabeth! Congratulations on the rewards for all your hard work! Wow!

[Elizabeth]

Thank you!!

A full recap of the marathon is in the endurance thread in the training forum. Here's the session, and I did indeed end with a full-out sprint - https://log.concept2.com/profile/1558013/log/68739755

Kirsten Kline has rowed a much stronger 5k than mine since I set that PR, taking the place of fastest 5k. She is a beast - so impressive.

The 5k was the second in the Ergon Metron Virtual Race series. I learned about it on the C2 site. There was a Summer Sweater 1k in July, and then the recent Ghost Rider's Revenge 5k. The series finishes out with a Frozen Hell No! 9k in January and then an Only Fools Do 2k in April. I registered for the full series because you get a pretty sweet-looking orange hat if you complete them all.

I second-guessed my pacing strategy pretty heavily going into the 5k, and ended up holding back from what some 5x1500 and 4x2000 pieces seemed to predict, with the hope of picking it up in the second half. I wasn't able to pick it up. It was late afternoon and I usually train in the morning (which is something that I need to get better at dealing with). The organizers were having some issues getting everyone into the heat and it started about 15 minutes late, and I was trying to stay warm and loose for that time, without burning energy too quickly. I feel grateful that we were able to race virtually, and I know that things happen. But I don't think I had more in me that day. The race felt very fast from the start and it was a mental struggle to stay in it. I was able to pick it up from an average 1:48.5 to 1:47.9 for the last 500m - compare that to the full marathon ending!