Wolverine Plan Discussion

[old] seat5 · Post by **[old] seat5** » January 29th, 2006, 6:40 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(mpukita @ Jan 29 2006, 09:21 PM)</div></td></tr><tr><td class='quote'>Thanks for the help Mike ... my first race, a new PB (7:23.3 from 7:26.1) ... and first place in the LW "old guys" group -- they grouped Masters, Veterans, Seniors, etc. together. Thanks to all the WP devotees for the great exchange of information and personal experiences with the Plan. It's a big help. </td></tr></table> Congratulations on such a great result in your first race!!!!

[old] mpukita · Post by **[old] mpukita** » January 29th, 2006, 6:43 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(seat5 @ Jan 29 2006, 06:40 PM)</div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(mpukita @ Jan 29 2006, 09:21 PM)</div></td></tr><tr><td class='quote'>Thanks for the help Mike ... my first race, a new PB (7:23.3 from 7:26.1) ... and first place in the LW "old guys" group -- they grouped Masters, Veterans, Seniors, etc. together. Thanks to all the WP devotees for the great exchange of information and personal experiences with the Plan. It's a big help. </td></tr></table> Congratulations on such a great result in your first race!!!! </td></tr></table> Thanks Carla. Tag, you're it. Now I want to see you do one ... 2K ... CRASH-Bs maybe?

[old] Thomas · Post by **[old] Thomas** » January 29th, 2006, 11:20 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(nharrigan @ Jan 27 2006, 09:48 PM)</div></td></tr><tr><td class='quote'>First off, I think this plan and all the thoughtful commentary by Mike are great. I've been following it since Thankgiving and I am very close (1s) to beating my PB from college. I have a question about workout paces and what pace one should aim for in the 2k. Mike wrote that to achieve a 6:24 he would need to be able to do L1 4x1k in the low 1:35s and the 4x2k in at 1:40 or better. I have just reread this. Is this power range between workouts and 2k normal for most athletes? I recently did a 2k test and my time was quite a bit better than it would have been if I used the workout predictors. My 2k average was .5s faster than my 4x1k. I think in Mike's description it was about 1s slower. Am I not doing the L1 and L2 hard enough? Or is the standard deviation (between predictor workouts and actual 2k times) fairly large? My workout times have continued to improve and I am trying to figure out an effective race strategy for the crash-bs. Thanks for the input. Neil </td></tr></table> I find that if I can do a Level-1, 4 x 1k session at a particular pace, I can do a 2k at that pace. Just today, I did a Level-1, 4 x 1k with 5-minutes rest, session with a goal pace of 1:35. I had moved to the 1:35 pace after the nailing the session at 1:36 on December 18. Since then, I have been nailing three with the 1:35 pace and moving toward nailing the fourth. I thought about doing it today but thought it would be better to nail the fourth piece at 750 meters since I have not gone that far in the fourth piece. I discovered I could have probably done a fourth 1k so, I should have the confidence and ability and to do it the next time. My 2k as of January 22, 2006 is 6:22.5. The notes on that piece are as follows: Time Trial 2k Model D Drag 145 6:22.5 Splits 1. 1:36.0 @ 31 spm 2. 1:36.1 @ 31 spm 3. 1:35.9 @ 31 spm 4. 1:34.5 @ 32 spm Took advantage of the two days of rest. Goal was to row 1:36 and go hard in the last 200 to 300 meters. For Level 2, I have been doing 5 x 1500 meters with 5-mintues rest. The notes from my last session are as follows: Level 2, 5 x 1500 meter with 5-minute rest Model D Drag 145 1. 1:40.7 @ 29 spm 2. 1:40.7 @ 29 spm 3. 1:40.8 @ 29 spm 4. 1:40.5 @ 29 spm 5. 1:39.5 @ 30 spm Average: 1:40.44 Goal was to just get them all under 1:41, again. The 1:40.44 average was achieved because in the last piece I rowed 1:34/1:35 for the last 300 meters, which knocked the average for that piece to 1:39.5. My previous recent best average for this session was on January 8 when I rowed a 1:40.58 average, with a drag of 161.

[old] nharrigan · Post by **[old] nharrigan** » January 31st, 2006, 2:23 pm

Thomas- Thanks for posting your workouts and 2k. I'm still rowing on an early model C (no drag factor, etc) so its helpful to see what you're doing on the model D. I'll be doing the 5x1500 on Thursday. Mark- Nice job on the 2k. You'll be under 7min. before you know it. It must feel great to set a PB! L1 yesterday 8x500 avg pace- 1:33.5 (1.1 s improvement over 6 weeks) Couldn't keep negative splits on the last piece. On the last two, the stroke rates were in the mid 30s, even saw 40 a couple of times- though my form falls apart at the high end. That definitely needs work.

[old] mpukita · Post by **[old] mpukita** » January 31st, 2006, 2:48 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(nharrigan @ Jan 31 2006, 02:23 PM)</div></td></tr><tr><td class='quote'>Mark- Nice job on the 2k. You'll be under 7min. before you know it. It must feel great to set a PB! L1 yesterday 8x500 avg pace- 1:33.5 (1.1 s improvement over 6 weeks) Couldn't keep negative splits on the last piece. On the last two, the stroke rates were in the mid 30s, even saw 40 a couple of times- though my form falls apart at the high end. That definitely needs work. </td></tr></table> Thanks Neil. Yes the PB was satisfying, but I'm still a slow, older, small, beginner. I have lots to do in terms of form, stroke, power, and stamina, in other words WORK, so it's incremental but indicates progress ... which is motivating. The best was having my daughter cox for me, and the best gift I got was the picture my wife snapped: <a href='http://server3.pictiger.com/img/56559/s ... 17-img.php' target='_blank'>[img=http://images3.pictiger.com/thumbs/a5/a ... ba5.th.jpg]</a> If I had to choose between medal and picture, I'd take the picture (and the experience with her). Also got to meet some great people ... some who I knew from here, some who I met there. Likely to be long-term friends, which is just the icing on the cake, ehh? Or maybe that's what this is all about. I'd like to think so. And, wow, nice improvement on the L1 workout! Are you going to the CRASH-Bs? Regards -- Mark

[old] Thomas · Post by **[old] Thomas** » January 31st, 2006, 4:29 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(nharrigan @ Jan 31 2006, 10:23 AM)</div></td></tr><tr><td class='quote'>Thomas- Thanks for posting your workouts and 2k. I'm still rowing on an early model C (no drag factor, etc) so its helpful to see what you're doing on the model D. I'll be doing the 5x1500 on Thursday. </td></tr></table> You don't have the drag factor display feature when you press "Ready" and "Rest"?

[old] nharrigan · Post by **[old] nharrigan** » January 31st, 2006, 5:58 pm

Mark- Nice picture. You got the hardware and bragging rights. I did sign up for the crash-bs. I live outside Boston, so its relatively easy. Thomas- The first model c's have PM1s, so you can't adjust the drag factor or keep track of splits.

[old] mpukita · Post by **[old] mpukita** » January 31st, 2006, 6:08 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(nharrigan @ Jan 31 2006, 05:58 PM)</div></td></tr><tr><td class='quote'>Mark- Nice picture. You got the hardware and bragging rights. I did sign up for the crash-bs. I live outside Boston, so its relatively easy. Thomas- The first model c's have PM1s, so you can't adjust the drag factor or keep track of splits. </td></tr></table> CRASH-Bs, cool, first time? If so, I'll be real interested in your feedback on the experience. Re: The model C. You can adjust the drag factor, you just can't tell what it is as accurately as with the monitor, right? This is more a model C question for me, as I've never seen one where you can't adjust drag ... but perhaps there was an earlier version than I've used?

[old] tennstrike · Post by **[old] tennstrike** » February 4th, 2006, 5:00 pm

Mark: Congrats on the new 2k time and the picture. Back from my five days in Arizona. Didn't hit them as well as I'd hoped but weather was in the upper 60's every day. First time in three months I'd gone more than three days without erging. With two workouts done, not too bad. Started "recovering" with a 60' L4 and hit my 2K negative split goals for today's L2. Congrats again. Jeff

[old] Thomas · Post by **[old] Thomas** » February 4th, 2006, 11:21 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Thomas @ Jan 29 2006, 07:20 PM)</div></td></tr><tr><td class='quote'>I find that if I can do a Level-1, 4 x 1k session at a particular pace, I can do a 2k at that pace. Just today, I did a Level-1, 4 x 1k with 5-minutes rest, session with a goal pace of 1:35. I had moved to the 1:35 pace after the nailing the session at 1:36 on December 18. Since then, I have been nailing three with the 1:35 pace and moving toward nailing the fourth. I thought about doing it today but thought it would be better to nail the fourth piece at 750 meters since I have not gone that far in the fourth piece. I discovered I could have probably done a fourth 1k so, I should have the confidence and ability and to do it the next time. My 2k as of January 22, 2006 is 6:22.5. </td></tr></table> Just a quick follow up to this post, I made today, "Put up or shut up." I did it. I rowed 4 x 1k with 5-minutes rest at 1:35 or better. The specifics of the session: 1. 1:34.9 @ 32 spm 2. 1:34.8 @ 32 spm 3. 1:34.9 @ 32 spm 4. 1:35.0 @ 33 spm The last one worried me a little bit. I dug deep and drove hard while going into the last 300 meters with a 1:35.3 pace. I told myself if I can just get started then it should all fall into place. The first three were quickly taken to a 1:35.0 average and maintained for that pace until I gave each one of those a little extra to make sure I was clearing 1:35.0. The last one, I waited to pounce at the 300-meter mark knowing it would be less than one minute and it would be over. It worked. I cannot stress enough the importance of starting somewhere. Months ago, I recall how it was a real strain to get this session under 1:37 (I would have to go back and look at my training log for the specifics). I also had some periods were I had to many rest days between sessions, particularily in November. And even when I could not get all four in 1:35 or better, I worked at getting three and progressively worked hard at getting the fourth. This is really great for me because I stuck with it and progressively challenged myself when I was supposed to not only in Level-1 sessions but in all the level sessions. It is also significant for me in that it was on November 2, 2002 when I finally rowed a 2k under 6:20 in 6:19.9 (as a master rower) and later on January 20. 2003 I rowed a personal best (as a master rower) of 6:18.7 where I was pulling sub 1:35 for 4 x 1k with rest period over 5-minutes (the rest perioud issue is that sometimes I have taken way too long so, to keep things moving and consistent, I chose 5-minutes). If you are depressed about your training, really take a look at what you are doing. Really do what you are realistically suppose to be doing. I feel that when I do so, I am staying on the attack. That is what is so great for me about the Wolverine Plan. I really don't like long rows but they have to be done. I row 1.156*"2k race pace" for Level-3, 12k's, because that is what I am required to do and I don't have to do anymore than that or faster than that (at least that is what I have told myself). I really save the hard pushes for Level-1 and Level-2. If you are getting it done some other way with some awesome personal or global success, tht is great for you, but I know it won't work for me mainly because I won't stay interested in rowing.

[old] nharrigan · Post by **[old] nharrigan** » February 5th, 2006, 11:24 am

Thomas- Nice job. It inspiring to read. You're close to a PB. I agree with you that you need to push hardest for L1 and L2. Still, I like to keep the pressure on for the L3 and improve each week. I keep the rates low 22/23 and work on a maintaining a smooth stroke. Yesterday 12k 42:58. I don't find it affects my ability in the L1. Neil

[old] Thomas · Post by **[old] Thomas** » February 5th, 2006, 9:18 pm

Sub 1:47.5 for 12k is an awesome time, in my opinion. I usually average around 1:49.5 to 1:49.9 for 12k. What are you pulling for 2k? What are your averages for Level-1 and Level-2 sessions?

[old] nharrigan · Post by **[old] nharrigan** » February 6th, 2006, 4:00 pm

Thomas- Don't be too impressed. I've got more endurance than speed. Plus with the L4 workouts I tend to row the L3 at the same pace as I would in L4. 2k- just under 6:30 at the beginning of January. L1s- 1:33.5 for the 500s. 4x1k tomorrow. L2 5x1500s last friday averaged 1:41.5. Are you rowing the Crash-Bs. I'm also in the "master"'s category. Take it easy, Neil

[old] Thomas · Post by **[old] Thomas** » February 6th, 2006, 10:58 pm

Hi Neil, Yes, I am racing at the CRASH-B's in the HWT Men's Senior. I saw your name today in the HWT Men's Master category. Thanks for posting your times for the different sessions. I was rowing the 1:41.5 pace on January 2, 2006. It has been only in the last few weeks that I have consistently gone under 1:41. Good luck with the 1k's tomorrow. Later, Thomas

[old] ragiarn · Post by **[old] ragiarn** » February 13th, 2006, 1:10 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Thomas @ Feb 6 2006, 10:58 PM) </div></td></tr><tr><td class='quote'>Hi Neil, Yes, I am racing at the CRASH-B's in the HWT Men's Senior. I saw your name today in the HWT Men's Master category. Thanks for posting your times for the different sessions. I was rowing the 1:41.5 pace on January 2, 2006. It has been only in the last few weeks that I have consistently gone under 1:41. Good luck with the 1k's tomorrow. Later, Thomas </td></tr></table> I registered just before the deadline for the Crash-B. Unfortunately still have not recovered from the long lay-off after my back problems in January. Decided to go for it anyway. Who else is going to be there? Any chance we could all get together just to say Hi!.. I will be staying at the Collonade Hotel. I booked a room there for $180.00 a night (2 months ago). Ralph Giarnella MD Southington, CT

Concept2 Forum

Wolverine Plan Discussion

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training