Business travel has thrown my schedule off, but I got in the 3x15/UT1 and the 2x10AT last night and this morning respectively.
UT1 was avg 2.06.7. Decent pace for longer intervals.
AT avg was 1.59.9, a bit slower than previously, but I didn't have a full 24-hour rjecover. Plus, I'm getting a cold, so I was satisfied under the circumstances. (I think I've only been sick one other time in the 5+ years I've been rowing.)
Tomorrow I'm going to extend this training week one day and finish w/ the 3x13/UT1.
Using a HR limit is a bit frustrating at times. If I were training as I did previously, I'd be increasing paces slightly (assuming I was able). Using HR, you can't push the pace. My paces are now a smidgeon faster than they were at the start of the program, and I'm curious to see how much more I can improve.
I noticed that my training paces are about the same as Carla's. That means she's on track for about 7.15 2k, at least.
Tom
The Road to Boston 2007
Tom,
I am sure that I am training with my HR way higher than it's "supposed" to be for the IP, which is why my paces are in line with yours but why I don't think I can do a 2K in 7:15. If you are doing these paces at the correct heart rate than you have a lot of reserve left for the TR and AN. I don't know how much more I've got left for the TR and AN paces. That mile I just did was at 1:52.3 which is TR for a 7:30 2K and about AN for a 7:48 2K which was my PB. To me it felt like TR, and I don't know if I could possibly have kept that up for another 400m to make a 2K. I was gasping and the last 30 seconds were miserable. 7:15 2K expects AT 1:55 (I'm doing 1:58--1:59), TR of 1:48.5 (that's really fast for anything over 1K to me) and AN of 1:45.5 (I could probably do that for maybe 700m and then croak).
Though of course the whole idea of a training program is that you get better, so maybe by February I'll be faster. Now wouldn't that be cool.
I am sure that I am training with my HR way higher than it's "supposed" to be for the IP, which is why my paces are in line with yours but why I don't think I can do a 2K in 7:15. If you are doing these paces at the correct heart rate than you have a lot of reserve left for the TR and AN. I don't know how much more I've got left for the TR and AN paces. That mile I just did was at 1:52.3 which is TR for a 7:30 2K and about AN for a 7:48 2K which was my PB. To me it felt like TR, and I don't know if I could possibly have kept that up for another 400m to make a 2K. I was gasping and the last 30 seconds were miserable. 7:15 2K expects AT 1:55 (I'm doing 1:58--1:59), TR of 1:48.5 (that's really fast for anything over 1K to me) and AN of 1:45.5 (I could probably do that for maybe 700m and then croak).
Though of course the whole idea of a training program is that you get better, so maybe by February I'll be faster. Now wouldn't that be cool.
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
Ms. Mac,
you are sweet
too bad we will be in the same race at CrashB so we can't yell for each other...you are probably glad as you looked like you wanted to throttle me last year. Mr. Seat5 says he knows he married a fast girl, but do I have to let everyone else know it?
Did you race at Newark today? How'd it go?
you are sweet
too bad we will be in the same race at CrashB so we can't yell for each other...you are probably glad as you looked like you wanted to throttle me last year. Mr. Seat5 says he knows he married a fast girl, but do I have to let everyone else know it? Did you race at Newark today? How'd it go?
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
Sunday morning - this was supposed to be a day off, but I really felt like rowing.
60 min / avg pace 1:58.9 / 23spm / 15137m
My splits varied quite a bit. I started off for the first 30 min averaging about 2:00 min pace, then I dropped the pace down to about 1:56 for the next 15 minutes, then backed off again. AT 2 x 9 min tomorrow.
60 min / avg pace 1:58.9 / 23spm / 15137m
My splits varied quite a bit. I started off for the first 30 min averaging about 2:00 min pace, then I dropped the pace down to about 1:56 for the next 15 minutes, then backed off again. AT 2 x 9 min tomorrow.
Will Haskell, M50, lwt
Tom,
Way to stick with it even with a cold. My son is finally getting over a nasty cold - he has been coughing for the last 3 weeks. Somehow my wife and I managed to avoid catching it. This is unusual for me - I usually seem to get what he does. I find that with head colds I can continue some training, but if it goes to my chest I have to take a break and recover.
Way to stick with it even with a cold. My son is finally getting over a nasty cold - he has been coughing for the last 3 weeks. Somehow my wife and I managed to avoid catching it. This is unusual for me - I usually seem to get what he does. I find that with head colds I can continue some training, but if it goes to my chest I have to take a break and recover.
Will Haskell, M50, lwt
Did the 3x13/UT1. With the cold, I figured this wouldn't be a fast session, so I set out at the slow end of the training band and held it there. First two intervals were 2.07.9, w/ 2.08 being the limit. Was able to up the pace slightly in the final interval to 2.07.6. Felt fine, HR at the right level. Slightly elevated snot flow.
Will, it's been a while since I've had a cold settle in my chest, but when that happens, I'm all but immobile. An impressive 60 min piece, by the way.
Carla, so a 7.15 isn't in your future, but as you say, there is lots of training before the race, and you will continue to improve. Take your gains in small pieces and don't talk yourself out of anything. Nice Auntie Carole will just have to eat your dust.
Tom
Will, it's been a while since I've had a cold settle in my chest, but when that happens, I'm all but immobile. An impressive 60 min piece, by the way.
Carla, so a 7.15 isn't in your future, but as you say, there is lots of training before the race, and you will continue to improve. Take your gains in small pieces and don't talk yourself out of anything. Nice Auntie Carole will just have to eat your dust.
Tom
Wow, good one, Will! How many Nonathlon points was that?60 min / avg pace 1:58.9 / 23spm / 15137m
Tom, glad to hear you are feeling better. It's always hard to know whether to keep working out or give it a rest.
2 x 9 AT was fine. I felt yesterday's mile and my legs were tired but had no trouble hitting the target (1:59). The pieces were almost identical
2274m 1:58.7/26
2276m 1:58.6/26
Monday off and Tuesday an easy day, 3 x 13 UT1.
Anne, how's it going? I hope you've had some sessions that made you feel more encouraged lately. Keep us posted!
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
Long weekend here so today Monday is a holiday 
, which is why it is pouring with rain 
Saturday: 4 x 1000 / 5:00r
1:47.9 / 27
1:46.8 / 26
1:45.7 / 27
1:43.9 / 28
-------------
1:46.0 / 27 - 4,000m / 2385m rest
Sunday: 2000, 1500, 1000, 500 / 3:00r
1:48.9
1:47.9
1:46.7
1:44.7
-------
1:47.7 - 5,000m / 1052m rest
Monday: 8 x 500 / 3:30r
1:45.9 / 27
1:44.9 / 27
1:44.0 / 28
1:43.0 / 28
1:42.0 / 28
1:40.9 / 29
1:39.9 / 29
1:37.0 / 31
-------------
1:42.1 / 28 - 4,000m / 4013m rest
All the sessions were reasonably comfortable at this stage
George
, which is why it is pouring with rain Saturday: 4 x 1000 / 5:00r
1:47.9 / 27
1:46.8 / 26
1:45.7 / 27
1:43.9 / 28
-------------
1:46.0 / 27 - 4,000m / 2385m rest
Sunday: 2000, 1500, 1000, 500 / 3:00r
1:48.9
1:47.9
1:46.7
1:44.7
-------
1:47.7 - 5,000m / 1052m rest
Monday: 8 x 500 / 3:30r
1:45.9 / 27
1:44.9 / 27
1:44.0 / 28
1:43.0 / 28
1:42.0 / 28
1:40.9 / 29
1:39.9 / 29
1:37.0 / 31
-------------
1:42.1 / 28 - 4,000m / 4013m rest
All the sessions were reasonably comfortable at this stage
George
Hi Seat5,seat5 wrote:Wow, good one, Will! How many Nonathlon points was that?60 min / avg pace 1:58.9 / 23spm / 15137m
No points for this one. My 60min SB is 15,343m, my PB is just over 16,000m. It did feel good to go long without taking breaks - that is one think I dislike about the IP UT1 workouts.
Will Haskell, M50, lwt
Wow, I would have thought that would have been a 60 min PB--it's about 1000m further than I've ever cranked out in an hour. I agree with you, it seems like the IP pretty much neglects longer distances at fast paces. I'm going to have to throw some of those in soon or go crazy. Probably during the HOliday Challenge we'll need more meters to make 200K in a month-- I know I'm not getting in any 50K a week using this plan (at 4 sessions a week of about 10K each, including w/u and c/d.) I'm not going to be able to stand all those blank holes in the Nonathlon chart! But the question is, if that's what I used to always do, and my 2K stank, would that mess up my training for Crash B? I don't think they'll ever do 10K for a CTC but I'm sure they'll probably do 5k and 6K.
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
It was so good to log on and see all the conversation and progress people have made. While you were all training this weekend, I did yardwork outside and then had another disappointing session---this one was a 2X9AT (2:09.8) 27spm and HR at 180.
I think the problem is trying to stick to the HR bands (which I am not doing) and the fastest prescribed pace. I have been pushing to the faster end of the pace, then backing off to get the HR lower, and then realize both numbers are off.
And, then as I am rowing, I also think about the blank spots in the nonthalon chart and other pieces that would be good to do. Ah, how the mind wanders on the erg.
And, last week my work schedule made it tough to get rest or normal training. This week will be better, says the eternal optimist!
Tomorrow I have some time and plan to do the 5x10 UT1.
Welcome back George!
I think the problem is trying to stick to the HR bands (which I am not doing) and the fastest prescribed pace. I have been pushing to the faster end of the pace, then backing off to get the HR lower, and then realize both numbers are off.
And, then as I am rowing, I also think about the blank spots in the nonthalon chart and other pieces that would be good to do. Ah, how the mind wanders on the erg.
And, last week my work schedule made it tough to get rest or normal training. This week will be better, says the eternal optimist! Tomorrow I have some time and plan to do the 5x10 UT1.
Welcome back George!
hiya hun ..no didnt race at Newark on nights.. and been on 7-7 nights so no chance of competingseat5 wrote:Ms. Mac,
you are sweet
Did you race at Newark today? How'd it go?
and hun can't make Boston crash b's this time so you wont be making me eat dirt !!!!..the old bank balance won't stand it qand it aint fair on mr Mac for me to be jetting everywhere
predict you will do a 7.24 at Boston ...
Anne I don't think that for us amateurs you can have 50cents (not the rapper) each way on this. Its either HR controlling the pace or aiming for a pace and be dammed with the HR (within reason of course).
If you look at why we erg most of us ultimately would say it was because we feel good doing / for it (afterwords) (and look who's talking). If the training becomes a mental battle between am I doing this right and whats my HR and the pace is to fast or to slow, or I need to get some Nonathlon points or CTC commitments, then the whole thing will turn to shit eventually (thats not to say that some days you just have to get it done whether you feel like it or not) .... you need to find harmony in what you are doing. Lets face it erging is hard to describe as either fun or stimulating BUT it has sucked us into its evil spell and dammed if it will let us go, so the key is to make it (the plan) work for you, not you work for the plan.
IMHO George
If you look at why we erg most of us ultimately would say it was because we feel good doing / for it (afterwords) (and look who's talking). If the training becomes a mental battle between am I doing this right and whats my HR and the pace is to fast or to slow, or I need to get some Nonathlon points or CTC commitments, then the whole thing will turn to shit eventually (thats not to say that some days you just have to get it done whether you feel like it or not) .... you need to find harmony in what you are doing. Lets face it erging is hard to describe as either fun or stimulating BUT it has sucked us into its evil spell and dammed if it will let us go, so the key is to make it (the plan) work for you, not you work for the plan.
IMHO George
m48hw