What Training Have You Done Today???

[old] ninthman · Post by **[old] ninthman** » March 11th, 2005, 1:43 am

<b>snappy</b>: I'm about your height (5'6") and I row with the pegs in the third hole from the top (two empties showing) on a model C (and the same the one time I ever rowed a model D at this year's CRASHB).<br /><br />today:<br />nonstop 17750m in 67:36 @ 22-23spm, DF 88 (215.3w)<br /><br />My right should has been barking at me for about a week, and this was the first time in a long time that I had no problems. The feeling was like a sharp wire, right about at the crease where the front shoulder muscle meets the top (sorry, I should look up the proper anatomical nomenclature), but quite deep.<br /><br />Warming up at around 2:00 and concentrating on holding loose, straight arms for the first 60% of the drive helped ease me into the piece, and staved off the pain.

[old] ranger · Post by **[old] ranger** » March 11th, 2005, 6:16 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Mar 10 2005, 05:05 PM)</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(ranger @ Mar 10 2005, 03:44 AM)</b></div></td></tr><tr><td class='quote'>21K 1:52 @ 22 spm<br /> </td></tr></table><br /><br />No breaks this time? <br /><br />That's 78:46 for a half marathon.<br /><br />No more grapefruit juice? <br /> </td></tr></table><br /><br />John--<br /><br />I am not racing. I am just putting in meters, the more the merrier. 1:52 @ 22 spm is my UT2 pace and rate, to be done as close to 70% HRR as possible.<br /><br />I am not keeping track of breaks. I take occasional breaks in something comes up. I don't think it really matters.<br /><br />ranger

[old] Alan Maddocks · Post by **[old] Alan Maddocks** » March 11th, 2005, 6:42 am

Ranger,<br /><br />That pace @ 22spm. is faster than your current marathon pb pace.<br />Do you think you're in shape to smash your current marathon pb?<br /><br />Alan.

[old] JaneW. · Post by **[old] JaneW.** » March 11th, 2005, 7:07 am

Yesterday, I did one hour of warm up on the erg. Then went for a 3.5 mile run at medium pace. I ended with a long, fast stride up an incline. I focused on form and technique. Loved the feeling of wind on my face. Comparing erg or running times with others never seem to work for me. Whenever I ran my own race, I always ended up passing people.

[old] snappyrower · Post by **[old] snappyrower** » March 11th, 2005, 11:45 am

Thank you for the encouragement John Rupp! And thank you to you and ninthman for the advice on the foot stretchers! I'll play around with them again tonight just out of curiosity, but I'm thinking that they feel pretty good right now.

[old] hennmart · Post by **[old] hennmart** » March 11th, 2005, 12:11 pm

Today I rowed my first Marathon in 2:59:11.6 (average 24 s/m, HR 160 and 207.4 / 500 m).<br /><br /><br /><br />500: 1.39.5 1000: 3.33.1 2000: 7.25.4 5000: 18.40.3<br /><br />6000: 22.34.0 30 min.: 7805 m. 10000: 38.08.9<br /><br />60 min.: 15237 1/2 marathon: 1.23.43.1 <br /><br />marathon: 2:59:11.6

[old] John Rupp · Post by **[old] John Rupp** » March 11th, 2005, 2:11 pm

Snappyrower,<br /><br />You're quite welcome! <br /><br />Hennmart,<br /><br />Congrats on your marathon. What division are you in?

[old] hennmart · Post by **[old] hennmart** » March 11th, 2005, 2:40 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Mar 11 2005, 09:11 PM)</b></div></td></tr><tr><td class='quote'>Hennmart,<br /><br />Congrats on your marathon. What division are you in? <br /> </td></tr></table><br /><br />Thanks John. I see some of your times can be compared with mine. I try to row each month 200 to 250 k. (jan. 266, febr. 210 and march untill now 172 k.). I row at house.<br /><br />What do you mean with division?<br /><br />Hennie<br />

[old] John Rupp · Post by **[old] John Rupp** » March 11th, 2005, 4:43 pm

Hennie,<br /><br />Yes our times are similar. Looks like you have the edge though. <br /><br />By the way you can add your times to a signature file, by clicking "my controls" at the top, then "edit signature".<br /><br />Division would be what weight and age you are.<br /><br />I also row at home, in the garage with a nice view.<br /><br />

[old] hennmart · Post by **[old] hennmart** » March 11th, 2005, 5:19 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Mar 11 2005, 11:43 PM)</b></div></td></tr><tr><td class='quote'>Hennie,<br /><br />Yes our times are similar. Looks like you have the edge though. <br /><br />By the way you can add your times to a signature file, by clicking "my controls" at the top, then "edit signature".<br /><br />Division would be what weight and age you are.<br /><br />I also row at home, in the garage with a nice view. <br /> </td></tr></table><br /><br />Ok John,<br /><br />I'am from 1958 (6th nov.), 1.93 m. and 108 kg. I row at my room on the top of my house, with good music and tv and my concept2 monitor (very important!). Thanks for the tip for the signature.<br /><br />What is your view?<br /><br />Bye,<br /><br />Hennie

[old] John Rupp · Post by **[old] John Rupp** » March 11th, 2005, 5:30 pm

Hennie,<br /><br />My erg is at the front on one side of the garage so I have a nice wide view out the left and the front. I have a towel to the side, garage door remote, and a place to write my times etc.<br /><br />Recently I've been moving one of the cars out for faster sessions, and moving the erg in the middle of that space every few days or so. This still gives me the same view, and more air around me to keep cool.<br /><br />Keep up your great rowing.

[old] hennmart · Post by **[old] hennmart** » March 11th, 2005, 6:17 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Mar 12 2005, 12:30 AM)</b></div></td></tr><tr><td class='quote'>Hennie,<br /><br />My erg is at the front on one side of the garage so I have a nice wide view out the left and the front. I have a towel to the side, garage door remote, and a place to write my times etc.<br /><br />Recently I've been moving one of the cars out for faster sessions, and moving the erg in the middle of that space every few days or so. This still gives me the same view, and more air around me to keep cool.<br /><br />Keep up your great rowing. <br /> </td></tr></table><br />John,<br /><br />I've two big windows in my "rowing"-room, so there is plenty of air. Here in Holland it is still cold, but when your rowing it does'nt matter.<br /><br />Hennie

[old] Coach Gus · Post by **[old] Coach Gus** » March 11th, 2005, 7:47 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Mar 11 2005, 02:16 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(John Rupp @ Mar 10 2005, 05:05 PM)</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(ranger @ Mar 10 2005, 03:44 AM)</b></div></td></tr><tr><td class='quote'>21K 1:52 @ 22 spm<br /> </td></tr></table><br /><br />No breaks this time? <br /><br />That's 78:46 for a half marathon.<br /><br />No more grapefruit juice? <br /> </td></tr></table><br /><br />John--<br /><br />I am not racing. I am just putting in meters, the more the merrier. 1:52 @ 22 spm is my UT2 pace and rate, to be done as close to 70% HRR as possible.<br /><br />I am not keeping track of breaks. I take occasional breaks in something comes up. I don't think it really matters.<br /><br />ranger <br /> </td></tr></table><br /><br />I did 21,498m at 1:47 and a SR of 22-23. <br /><br />Well, not all of it was at 1:47 and there was about a 10 hour break and another hour break, but I didn't really keep track of the exact amount of time of the breaks or really for that matter the time spent at that pace. Besides I don't think it really matters.

[old] JaneW. · Post by **[old] JaneW.** » March 11th, 2005, 10:16 pm

I am amazed at how many serious rowers there are. Here is my workout:<br /><br />(yoga and pilates)<br /><br />swim practice for one hour practicing technique on freestyle, backstroke, and breatstroke. I didn't have enough time since the pool was crowded. Later, I erged for 40minutes, pure relaxation. My freestyle in is improving becasue I am steadily catching up to another swimmer I swam with a year ago. Yeah!!<br /><br />Does anyone row and swim? I am interested to hear their workouts because my shoulders become tired from both activities. I might need to drop one. <br /><br />(Please pardon me on my profile on this site. I don't like using computers but I love this training forum. )<br /><br />

[old] ranger · Post by **[old] ranger** » March 12th, 2005, 5:52 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>I did 21,498m at 1:47 and a SR of 22-23. <br /><br />Well, not all of it was at 1:47 and there was about a 10 hour break and another hour break, but I didn't really keep track of the exact amount of time of the breaks or really for that matter the time spent at that pace. Besides I don't think it really matters.<br /> </td></tr></table><br /><br />Exactly!<br /><br />Although it would be better if I could double the distance and do marathon length workouts in this way. <br /><br />You also exaggerate. I have said that, normally, the breaks I take are about 10 seconds, not 10 hours.<br /><br />At the moment, I am just working on technique, habituating to a new stroke. The aim each session is just to row a lot of meters with the stroke, at various stroke rates and therefore levels of effort. <br /><br />The rowing I am doing is comparable to Level 4 rowing in the WP (13 SPI), which is also designed to work on habituation to a strong stroke. <br /><br />Caviston breaks his Level 4 rows into 2.5-3K segments with 3:30 rest. So in a 40 minute workout at, say, an average of 21 spm at 1:50 (in his terminology, a mix of 208s and 212s or 20-22-20-22-20 and 22-20-22-20-22, at my 2K target), if you just stopped during your rest breaks, instead of doing some sort of active recovery, in a standard session you would row 10, 909m in 50:30 or an average pace of about 2:18. <br /><br />Of course, this average would come down if you took active rest of various sorts, but I don't think it really matters. The challenging rowing is done on the 208s and 212s that come when you are _not_ resting.<br /><br />Caviston suggests 40 minutes of rowing of this sort in each session to a total of about 70% of your overall rowing.<br /><br />The rowing I am doing is more free form but very similar to this. I would say that the major difference is that I am taking shorter breaks and less overall rest. To this point, I have also been rowing twice as far as he suggests (20K instead of 10K). I will try to stretch this rowing to marathon length over the next few weeks.<br /><br />Gus, if you want to know what I am doing and what it does for you, just try this out. I suppose you can't follow what I am doing exactly, because it is free form. But you could follow Caviston's suggestions. I would be interested in what you think. Perhaps you can get to 4 x 40' of Level 4 rowing before I do.<br /><br />ranger