The Road to Boston 2007

[Anne]

Bob...It is nice to have you doing these workouts as our UT1 goals are pretty close...I am learning abotu this IP plan also. I really like going to the gym with a planned row and then just doing it..I guess it gives me a sense of achievement and it is good to be accountable.

As for monitoring HR, I use a polar watch, but like George I just see where it is at the end and it is always higher than the plan recommends. This will make the plan tough (impossible ) when I get to the harder pieces, I imagine. Ah, I'll worry about that in a few weeks. I asked the gym to get a HR interface for the erg--it cost only $25. So, that would help me monitor HR. I amy buy one myself and just hook it up occasionally.

Today's row was 3x11' (3 minute rest) My goal was to stay at a 22 SR.
7299 (2:15.6) 22sr
2427 (2:15.9) 22sr
2430 (2:15.8) 22sr
2441 (2:15.1) 22sr

Thoughts: These UT1 rows are nice, holding SR was an accomplishment for me...I wonder how I will manage the sweating in my next row which is 48'.

Cheers,
Anne

[GeorgeD]

2427 (2:15.9) 22sr
2430 (2:15.8) 22sr
2441 (2:15.1) 22sr
Anne

Nice even splits Anne which I know you have struggled with at times in the past Is there a reason you chose the bottem end of the stroke rate options for this row

George

[Anne]

George,
I chose the bottom end because I usually veer upwards to 24...seems 24 is where I default to...if I don't pay attention. So, I figured this would be a good challenge to be focussed on 22 but to reduce the speed ---just a wee bit.

Now, when we get up to the over 30+ SR pieces, I'll be lucky to get to the bottom end FOR SURE!

[GeorgeD]

Saturday Morning:- IP 3 x 12min / max pace 1:50 / 22-24spm

Target:- 3 x 12min / avg pace 1:52 / 23spm / 2:30rest

Actual:- 12min / avg pace 1:51.9 / 23spm / avg HR 138 / 3215m
Actual:- 12min / avg pace 1:51.9 / 23spm / avg HR 143 / 3215m
Actual:- 12min / avg pace 1:51.9 / 23spm / avg HR 147 / 3216m

Total session 12571m

Impressions:- nice session, rests were about right for HR to drop to about 100bpm (approx 2 x RHR), tho the increase in avg for each interval is noticeable and may have been reduced with longer rests but 80% is about 146 so that is not an issue.

If I go straight onto the next weeks sessions I would be doing another UT1 tomorrow so I may swap it with the next UT2, do the UT1 on Monday and then have Tuesday off. I dont see an issue with juggling the sessions to fit the weeks opportunities.

George

[Bob S.]

I don’t generally post my daily training results, but it feels comfortable to do it on this thread. Today was my third session on the interactive program. Monday was supposed to be a benchmark 2k to get something to work from but I did a 5 k to satisfy the USIRDS requirement for August. That left me sort of hanging as I mentioned in a previous message, but I finally came up with a base UT1 pace of 2:18. My 26 week/three day a week program called for 18’ UT1 pieces for Wednesday and today (Friday).

Results:

Wednesday: 3960m, 2:16.3/500m, 24spm, pace range 2:16.0-2:16.9, HR range 123-140.
Friday: 4074m, 2:12.5/500m, 24spm, pace range 2:06.0-2:16.7, HR range 113-146.

On both days, I did 10’ warm-ups and cool downs.

On Friday, the 2:06 was just for the last minute. Otherwise the range was 2:11.0-2:16.7.

It sure looks like that choice of 2:18 was much too conservative. Today’s 18 minute piece was not easy, but it went well enough and my HR was back down on the 90s in the one minute rest that I took between the piece and my cool down. Maybe I should be aiming my base for 2:10 – I still don’t know, but it looks like I am getting close. We will see how next week goes. Yesterday was treadmill and weight work; tomorrow is high altitude hiking day – the fun exercise.

Bob S.

[GeorgeD]

I don’t generally post my daily training results, but it feels comfortable to do it on this thread.

Really happy to hear that Bob as that is something that was a goal of this thread. We are at the end of the day a small community and that has its advantages and disadvantages, a negative is that the forum tends to be dominated by a few (often as they are the only ones who will take the time), a positive is that newbies get to 'rub shoulders' with WR holders (hey Bob if the shoe fits wear it my man ) Therefore this thread I hope will provide a forum (no pun intended) where by sharing many of the same sessions we can actually generate a culture of 'training together' , distance and time zones are no impediment and it is all about the here and now of the challenges of day to day training.

My 26 week/three day a week program called for 18’ UT1 pieces for Wednesday and today (Friday).

Just a thought on this Bob and that is you could choose a 4 or 5 day programme and then select workouts as the situation 'fits', this would give you variety within the context of the plan and allow you to 'manage' the intensity of your week

It sure looks like that choice of 2:18 was much too conservative. Today’s 18 minute piece was not easy, but it went well enough and my HR was back down on the 90s in the one minute rest that I took between the piece and my cool down. Maybe I should be aiming my base for 2:10 – I still don’t know, but it looks like I am getting close.
Bob S.

Bob there is no harm in reviewing your results after 4 or 5 sessions and moving up a band if you 'feel' the effort is not providing the level of intensity you think it should. Having said that I am training 2 secs per 500 slower than the max for my UT1 and UT2 level and feel it is about right. If I feel 'on' for a day I have room to stretch but otherwise I think we all tend to 'think' we are not working hard enough when in reality most of us are just not working smart enough

regds George

[Anne]

Any suggestions on working smarter? Or, good strategies for the long UT2 piece- tomorrow is the 48'.

I do like the UT1 workouts as they force me to focus on form. When I am going faster, I tend to forget to use my height and slump a bit. Today I did a strength training class and a lovely outdoor run....

Anne

[TomR]

UT1/3x12

2.04.9/22spm/HR 139
2.04.9/22spm/HR 146
2.05.9/21spm/HR 147

Slowed on the final one to keep HR in zone.

I spent close to 2 hours in the morning working in the woods, felling and bucking. Sweaty, tiring work, which affected this workout. HR was higher than it otherwise would have been, I am sure, and one calf started cramping slightly in the final 30 seconds.

Anne, for the long long stuff, there must be some mantra that would help get you through it, but I don't know what it is.

Tom

[GeorgeD]

UT1/3x12

2.04.9/22spm/HR 139
2.04.9/22spm/HR 146
2.05.9/21spm/HR 147

Slowed on the final one to keep HR in zone.

I spent close to 2 hours in the morning working in the woods, felling and bucking. Sweaty, tiring work, which affected this workout. HR was higher than it otherwise would have been, I am sure, and one calf started cramping slightly in the final 30 seconds.

Anne, for the long long stuff, there must be some mantra that would help get you through it, but I don't know what it is.

Tom

Tom our HR's were quitte similar for this session - interesting

George

[GeorgeD]

Sunday morning:- IP 48min / max pace 1:56 / 20-22spm

Target:- 48min / avg pace 1:58 / 21spm

Actual:- 48min / avg pace 1:57.9 / 21spm / avg HR 136 / 12212m

Total session 13637m

Impressions:- a necessary evil and hard to find the pleasure in this one. Left leg was a bit numb by the end

George

[Bob S.]

Really happy to hear that Bob as that is something that was a goal of this thread.
Just a thought on this Bob and that is you could choose a 4 or 5 day programme and then select workouts as the situation 'fits', this would give you variety within the context of the plan and allow you to 'manage' the intensity of your week
regds George

George,

Thanks for the encouragement and the suggestions.

regards,

Bob S.

[whaskell]

Hello, I am also using the IP to prepare for Boston. Goal for Boston is 6:50 or better. Current 2k PB is 6:50.6. Last year at Boston I went out too fast and ended up with 6:52 and change. I am planning 5 workouts per week. I don't use a HR monitor so I am going by pace and how I feel.

Here is a summary of my IP workouts so far:

8/27/06 - 2k test - 6:57.1
8/28/06 - UT2 36' - Goal 2:00@20 spm, Actual 1:59.9@20, 9004m
8/30/06 - Supposed to do UT1 2x15' - Did 30 min online race @ 8,126m - New PB for me
8/31/06 - UT2 45' - Goal 2:00@20 spm, Actual 1:59.5@20, 11,296m
9/1/06 - UT1 3x12' - Goal 1:54.5 pace @ 23 spm, Actual 1:53.9@24, 1:53.8@23, 1:53.8@24
9/2/06 - UT1 3x11' - Goal 1:54.5@23 spm, Actual 1:53.8@24, 1:54@24, 1:53.5@24

[GeorgeD]

Hey Will welcome, great to have another person in the boat Look foreward to spending some time together

George

[Anne]

Welcome Will!
I have a HR monitor, but don't pay much attention to it---if I did, I'd be going much slower and I might get bored.

Today was the UT2 48' workout and I got to the gym without my pace guide---thought the goal was 2:20 with a 20-22 SR. (I just looked at the plan and it was 2:21.5.) Anyway, I made it through all 48 minutes---thanks to the gym's TV sets that let me watch Agassi's final match.

Results were OK, but it was a long piece and I may have bailed out if I didn't need to post it here
10,339 (2:19.2) 20
2,605 (2:18.1) 20
2,536 (2:21.9) 21 (took a drink of water)
2,593 (2:18.8) 20
2,604 (2:18.2) 20

Hey George---I like the cow!
Anne

[GeorgeD]

Good session Anne and yes I found the 48min tiresome just holding the same pace and rate but already this thread has proved its worth by getting me to the end.

George

Yes the avatar is a bit of humour