Wolverine Plan Discussion

[old] nharrigan · Post by **[old] nharrigan** » February 13th, 2006, 1:47 pm

Ralph,<br /><br />Hope your injury doesn't slow you down.<br /><br />I'd like to meet for a beer, maybe during the afternoon break. Everyone but the open men and women will be done by then. <br /><br />Is this convenient or are you heading home after your heat? <br /><br />Good Luck in your preparation.<br /><br />Neil<br /><br />Heat Time Event<br />1 8:00 Vet Women <br />2 8:20 Vet Women/over 80 Men <br />3 8:40 Vet Men (60 - 80) <br />4 9:00 Vet Men (55 - 59) <br />5 9:15 Vet Men (50 - 54) <br />6 9:30 Coxswains &<br /> Lightweight Junior Men<br />7 9:45 Lightweight Master & <br /> Lightweight Senior Men/Women <br />8 10:00 Lightweight Junior Men <br />9 10:15 Lightweight Junior Men <br />10 10:30 Lightweight Junior Women <br />11 10:45 Lwt Junior Women/Lwt Women<br />12 11:00 Lightweight Women <br />13 11:15 Lightweight Men <br />14 11:30 Lightweight Men <br />15 11:45 Morning Break <br />16 12:00 Junior Men <br />17 12:15 Junior Men Heat Time Event<br />18 12:30 Junior Men <br />19 12:45 Junior Women <br />20 13:00 Junior Women <br />21 13:15 Junior Women <br />22 13:30 Senior Women/Men <br />23 13:45 Senior Men <br />24 14:00 Master Women <br />25 14:15 Master Men <br />26 14:30 <u>Afternoon Break</u><br />27 14:45 Open Women <br />28 15:00 Open Women <br />29 15:15 Open Women <br />30 15:30 Open Women <br />31 15:45 Open Women <br />32 16:00 Open Men <br />33 16:15 Open Men <br />34 16:30 Open Men <br />35 16:45 Open Men <br />

[old] mpukita · Post by **[old] mpukita** » February 13th, 2006, 2:29 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ragiarn @ Feb 13 2006, 12:10 PM) </b></div></td></tr><tr><td class='quote'>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).<br /><br />Ralph Giarnella MD <br />Southington, CT<br /> </td></tr></table><br /><br />Ralph:<br /><br />This is awesome ... I truly hope you can train strong and mend completely between now and the 25th so you can have the row of your life there. Best wishes for a great row ... I won't say good luck, because that has little to do with it. Your training does!<br /><br />Regards -- Mark

[old] rspenger · Post by **[old] rspenger** » February 13th, 2006, 3:22 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Feb 13 2006, 10:29 AM) </b></div></td></tr><tr><td class='quote'>I won't say good luck, because that has little to do with it. Your training does!<br /><br />Regards -- Mark<br /> </td></tr></table><br /><br />¿Training? ¿Training? We don' need no steenking training! (with apologies to the producers of "Treasure of the Sierra Madre" and of "Blazing Saddles.")

[old] mpukita · Post by **[old] mpukita** » February 13th, 2006, 3:35 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(rspenger @ Feb 13 2006, 02:22 PM) </b></div></td></tr><tr><td class='quote'>"Blazing Saddles"<br /> </td></tr></table><br /><br />A classic Bob ... especially the bean meal and the horse getting cold cocked ... potty humor to be sure ... but entertaining nonetheless ...

[old] rspenger · Post by **[old] rspenger** » February 13th, 2006, 3:57 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Feb 13 2006, 11:35 AM) </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(rspenger @ Feb 13 2006, 02:22 PM) </b></div></td></tr><tr><td class='quote'>"Blazing Saddles"<br /> </td></tr></table><br /><br />A classic Bob ... especially the bean meal and the horse getting cold cocked ... potty humor to be sure ... but entertaining nonetheless ...<br /> </td></tr></table><br /><br />I once got into deep trouble with the original line (the one that I parphrased). It was many years ago, when my daughter (now 45) was in girl scouts and my wife was one of the adult leaders. The subject of merit badges came up and my (admittedly warped) sense of humor overwhelmed my common sense.<br /><br />Bob S.

[old] nharrigan · Post by **[old] nharrigan** » February 14th, 2006, 2:30 pm

Anyone have some advice on tapering the week before competition. It's probably somewhere in this thread, I just have had trouble finding it. <br /><br />Thanks,<br /><br />Neil

[old] mpukita · Post by **[old] mpukita** » February 15th, 2006, 12:14 pm

LEVEL 1: 4 x 1,000M<br /><br />This was one workout where I had some trepidation getting started. When I last did it (over Christmas break), I blew up trying to improve too fast.<br /><br />17NOV05 average pace: 1:52.50<br /><br />26DEC05 average pace: 1:53.08 (tried a 1st interval at too fast a pace and blew up on #2+)<br /><br />TODAY: Target average pace: 1:51.85; <b>Actual pace: 1:51.17</b><br /><br />... a 1.33 second improvement from 17 November. Not great, not as much as Mike would suggest could be done, but improvement nonetheless. Also a bit tired from a 10K L3 pace yesterday AM, and a 5K L3 pace yesterday evening. No excuses though ...<br /><br />... tried to go 1:52.0; 1:51.9; 1:51.8; 1:51.7<br /><br />... and did 1:51.7; 1:51.5; 1:51.3; 1:50.2<br /><br />This average is now getting closer to the RP -1 to RP +/-0 that most of you have suggested would be a good relationship between this workout and target RP. My 2K PB pace is now 1:50.83, so this workout should average 1:49.83 to 1:50.83. Getting closer. Also vanquished the Christmas "ghost" ... or monkey on the back.<br /><br />Baby steps ... baby steps ... thanks Mike!

[old] nharrigan · Post by **[old] nharrigan** » February 15th, 2006, 3:00 pm

Mark,<br /><br />Nice job. You keep improving that's the important thing.<br /><br />I also did the 4x1k yesterday. My first time having all negative splits on this workout.<br /><br />Neil

[old] mpukita · Post by **[old] mpukita** » February 15th, 2006, 3:23 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(nharrigan @ Feb 15 2006, 02:00 PM) </b></div></td></tr><tr><td class='quote'>Mark,<br /><br />Nice job. You keep improving that's the important thing.<br /><br />I also did the 4x1k yesterday. My first time having all negative splits on this workout.<br /><br />Neil<br /> </td></tr></table><br /><br />Nice Neil!

[old] Ben Rea · Post by **[old] Ben Rea** » February 16th, 2006, 7:40 am

i love 1k's...... my favorite, 2k is a fight, 500 is too short, 1500 is just for races but 1k is just right!

[old] ragiarn · Post by **[old] ragiarn** » February 17th, 2006, 8:08 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(nharrigan @ Feb 13 2006, 01:47 PM) </b></div></td></tr><tr><td class='quote'>Ralph,<br /><br />Hope your injury doesn't slow you down.<br /><br />I'd like to meet for a beer, maybe during the afternoon break. Everyone but the open men and women will be done by then. <br /><br />Is this convenient or are you heading home after your heat? <br /><br />Good Luck in your preparation.<br /><br />Neil<br /><br />Heat Time Event<br />1 8:00 Vet Women <br />2 8:20 Vet Women/over 80 Men <br />3 8:40 Vet Men (60 - 80) <br />4 9:00 Vet Men (55 - 59) <br />5 9:15 Vet Men (50 - 54) <br /><br /> </td></tr></table><br /><br /><br />I plan on staying the whole weekend. My race goes off at 8:40- This year I especially would like to see the open events. I missed them last year. My wife will be coming along - she will probably do some shopping as well.<br /><br />Ralph Giarnella MD <br />Southington, CT

[old] Carl Henrik · Post by **[old] Carl Henrik** » February 17th, 2006, 11:57 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ben Rea @ Feb 16 2006, 12:40 PM) </b></div></td></tr><tr><td class='quote'>i love 1k's...... my favorite, 2k is a fight, 500 is too short, 1500 is just for races but 1k is just right!<br /> </td></tr></table><br /><br /><br />I've only done it once and it was dreadful. Started out first 500 at goal pace -5! (I have a freakish 500 in comparison so this would be interesting). After 600m every stroke was all I had and rate was all I had but still I was down to 1:45 (gp + 10) for the whole way home. My breathing rate was probably the same as my HR and I wore out my airways as I had pain in them for many days after. It was quite a reality check. 3:11 was the result. With better pacing I can probably slide under 3:10 but I don't want to try it. 1k , no thanks!

[old] mpukita · Post by **[old] mpukita** » February 17th, 2006, 3:07 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Carl Henrik @ Feb 17 2006, 10:57 AM) </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(Ben Rea @ Feb 16 2006, 12:40 PM) </b></div></td></tr><tr><td class='quote'>i love 1k's...... my favorite, 2k is a fight, 500 is too short, 1500 is just for races but 1k is just right!<br /> </td></tr></table><br /><br /><br />I've only done it once and it was dreadful. Started out first 500 at goal pace -5! (I have a freakish 500 in comparison so this would be interesting). After 600m every stroke was all I had and rate was all I had but still I was down to 1:45 (gp + 10) for the whole way home. My breathing rate was probably the same as my HR and I wore out my airways as I had pain in them for many days after. It was quite a reality check. 3:11 was the result. With better pacing I can probably slide under 3:10 but I don't want to try it. 1k , no thanks!

<br /> </td></tr></table><br /><br />Carl:<br /><br />I believe a number of us that were participating in the fall RowPro racing series found the 1K to be the hardest on the throat and the rest of our airways. There must be something about the intensity and speed of breathing, for that period of time, that differentiates it from the 500 or the 2000. I believe Sir P. coined the term, "1K hack" for the cough that we all seemed to get afterwards.<br /><br />-- Mark

[old] Thomas · Post by **[old] Thomas** » February 17th, 2006, 6:09 pm

The cool thing about the 1k is that it is possible to row under 3-minutes, which looks pretty cool. I wanted to row under 3-minutes in that race last year, but it did not happen. Another good thing about that distance is that in a 2k, you know you can make it to the half-way mark with a much slower pace when compared to a 1k.<br /><br />

[old] Ben Rea · Post by **[old] Ben Rea** » February 17th, 2006, 11:29 pm

under 3!