So far it has been a really crap week for me. I was scheduled for a 2k test Monday, but handled down after 1100m and took my feet out. Then I thought better of it and resumed, but a much weaker pace. I had false hopes of improving on my best time here at altitude, 8:17.1, i.e just under a 2:04.3 (500m) split time. My goal was to start at 2:05 and try to get negative splits. I set the monitor for actual recorded splits of 100m so that I could get 20 HR readings instead of the default 4.The first 100m was too fast at 2:01.0. The second was still too fast at 2:03.5. Then it was too high for the next 900m, with variable readings of 2:06.0, 2:05.0, and 2:05.5. (I think that the monitor will give paces of only even seconds or 1/2 seconds when it is taking 100m readings. All my pace values ended in .0 or .5.) The 12th 100m pace ave. was 2:51.5. I managed to get it down to UT1 and AT levels for the next 300m and in the TR band for the last 500m. Up until the blow up, my rate was 29-31spm. The handle down period registered only 17spm. I was in the mid 20s for the next three and did the last five at 21-24spm. My HR was 128 for the first reading and in the 150s from then on. The ave. pace was 2:09.8, the slow end of my TR band (2:04.3-2:11.2).
The room was cold, so I did a 10’ pre-warmup wearing a fleece jacket and a pair of fleece pants. After a short break, I took the jacket off and did a regular warmup for 15’ minutes. I doffed the pants and my T-shirt and did the test with regular rowing shorts. Cool down was 10’ of steady 12spm.
Today was a choice of 5x1’AN or 2x5’AT. As it turned out, I got up too late to do it in the morning and then spent the entire afternoon reorganizing my computer workstation and never did get on the erg. Big time lack of motivation problem here, but a touch of diarrhea this evening suggested that it might have a physiological basis.
To top it off, I had to skip my hike yesterday. I first went to check out a small lake near the road head. It was mostly frozen over and I was fooling around kicking a hole in the ice at the edge. I slipped, my foot went in all the way, and I ended up with a boot full of icy water. With no spare dry socks, I didn’t think that it would be a good idea to start on the hike. There was only a thin layer of snow on the trail, but it was rather cold at almost 8000 ft and there wasn’t any one else around. Tomorrow is a fitness center day, 40’ on the treadmill and some weight work. Strictly routine, so I am hoping that nothing will mess it up.
Bob S.
The Road to Boston 2007
Hang in there everyone. This is a tough time of year - lots of family commitments, work stress, etc. I know I have felt maxed out lately and very groggy when I get up in the morning. I remember feeling the same way last year.
Took Wednesday off and pushed the TR 5x2min to Thursday.
Thursday Morning
10min WU 2212m
TR 5x2min/max pace 1:44/32-34spm
Target: 5x2min/avg pace 1:45/33spm/3min rest
1:45.1/33spm/571m
1:44.5/32spm/574m
1:44.3/32spm/575m
1:44.0/33spm/577m
1:43.8/33spm/578m
Total: 6095m
5min CD 1118
Holiday Challenge: 192,953m
Took Wednesday off and pushed the TR 5x2min to Thursday.
Thursday Morning
10min WU 2212m
TR 5x2min/max pace 1:44/32-34spm
Target: 5x2min/avg pace 1:45/33spm/3min rest
1:45.1/33spm/571m
1:44.5/32spm/574m
1:44.3/32spm/575m
1:44.0/33spm/577m
1:43.8/33spm/578m
Total: 6095m
5min CD 1118
Holiday Challenge: 192,953m
Will Haskell, M50, lwt
I am feeling very maxed out! but did get to bed very early (10:00 PM instead of 1 AM, the usual). I don't remember having such a hard time last year, but then again, I wasn't following a training plan so was able to throw in junk meters for the HC. My only "junk" this year is warm up and cool down--I've been doing 5K warm ups and 2K cool downs. To finish the HC 200K I have to row 8K every day or 10K on 8 days...it's probably dumb of me to care but I do want to do the 200K.Hang in there everyone. This is a tough time of year - lots of family commitments, work stress, etc. I know I have felt maxed out lately and very groggy when I get up in the morning. I remember feeling the same way last year.
Today I am supposed to do 3 x 6 TR which just seems impossible. 2 x 6 was just barely doable. I will have to do it at 1:54 instead of 1:53 to have even half a chance of finishing. Maybe I'll do the first at 1:55, the second at 1:54, and the last at 1:53 (usually TR is 152.??).
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
Nice work Tom...looks like the careful attention to HR training is paying off. I varied my workouts a bit this week to measure how my times compared to last year. On Wednesday I did 4x1K in lieu of the 4x3' TR as both required a pace of about 2:03. I completed the four intervals averaging 2:02.3, up from 2:02.1 last year.
Thursday I cooked a holiday dinner for about 50 women in a downtown shelter....far more tiring (and rewarding) than an erg session...
Today I did 3x2K instead of 3x8' AT...an AT workout would have required a pace of 2:09 and I did this at 2:06.5. But, it was also up a bit from last year's training plan. Last year George put together a 10 week plan that worked
based on rowing distance intervals not time intervals.
One could ask why I would change my approach? I sensed that I wasn't making any progress and felt far off my target. So, I needed data to make a comparison and figure out how to train for the Cincinnati race. And I wondered whether it was worth thinking about training through February for Boston.
I am jamming workouts into a busy week and burning the candle at both ends...
But missing a workout makes it even tougher!
I hope you all have a good weekend. I'm trying a 2(6x1AN) ...
Thursday I cooked a holiday dinner for about 50 women in a downtown shelter....far more tiring (and rewarding) than an erg session...
Today I did 3x2K instead of 3x8' AT...an AT workout would have required a pace of 2:09 and I did this at 2:06.5. But, it was also up a bit from last year's training plan. Last year George put together a 10 week plan that worked
based on rowing distance intervals not time intervals. One could ask why I would change my approach? I sensed that I wasn't making any progress and felt far off my target. So, I needed data to make a comparison and figure out how to train for the Cincinnati race. And I wondered whether it was worth thinking about training through February for Boston.
I am jamming workouts into a busy week and burning the candle at both ends...
But missing a workout makes it even tougher!I hope you all have a good weekend. I'm trying a 2(6x1AN) ...
Hey Tom, re 3 x 6':
It didn't. I woke up not feeling very well, worked overtime & hurt my ankle trying to re arrange all the office furniture at work (I was stuck behind a desk holding a heavy CRT sort of crouching while trying to untangle a bunch of wires with the other hand). There had to be about 30 wires to untangle because there was the computer, monitor, speakers, 4 line phone, fax machine, 2 printers, a lamp, an adding machine, a postage meter, and a label printer all plugged in with the wires wound around and between table legs and in a general f***-up back there. It took me about 2 hours to identify, label, and unplug everything, and then move all furniture, and replug it all in so the stuff would work. One of the outlets was a bum outlet so I thought I had things connected wrong. It was very frustrating. The worst part was when I was done I hated the new arrangement. It's no good and has to go back the way it was. Got home exhausted, starved, and with a headache and sore throat at 10:00 pm, and then proceeded to cut my hand with a sharp knife (the cut goes about 1/8" into the fingernail from the side). At that point I gave up and cried like a baby for at least 10 minutes. Poor Mr. Seat5 had his hands full trying to put me back together. This morning I looked and felt like I'd been punched out. I tried a bit on the rower,and it's a no go for a few days. The ankle is just a sprain, I think, but I'm better off letting it heal, as it gives a very sharp pain on every drive. So this means I'm officially giving up on the 200K challenge. Not sure what I'll do about the IP with the dropped days. Next week was supposed to be sort of easy so I think I'll just start where I left off when it feels safe and adjust at the end of the program. So 3 x 6' still looms ahead, anda few days rest can only be good for me at this point.
....I'll be Back...! Keep up the good training everyone! Bob, you are a marvel.
It didn't. I woke up not feeling very well, worked overtime & hurt my ankle trying to re arrange all the office furniture at work (I was stuck behind a desk holding a heavy CRT sort of crouching while trying to untangle a bunch of wires with the other hand). There had to be about 30 wires to untangle because there was the computer, monitor, speakers, 4 line phone, fax machine, 2 printers, a lamp, an adding machine, a postage meter, and a label printer all plugged in with the wires wound around and between table legs and in a general f***-up back there. It took me about 2 hours to identify, label, and unplug everything, and then move all furniture, and replug it all in so the stuff would work. One of the outlets was a bum outlet so I thought I had things connected wrong. It was very frustrating. The worst part was when I was done I hated the new arrangement. It's no good and has to go back the way it was. Got home exhausted, starved, and with a headache and sore throat at 10:00 pm, and then proceeded to cut my hand with a sharp knife (the cut goes about 1/8" into the fingernail from the side). At that point I gave up and cried like a baby for at least 10 minutes. Poor Mr. Seat5 had his hands full trying to put me back together. This morning I looked and felt like I'd been punched out. I tried a bit on the rower,and it's a no go for a few days. The ankle is just a sprain, I think, but I'm better off letting it heal, as it gives a very sharp pain on every drive. So this means I'm officially giving up on the 200K challenge. Not sure what I'll do about the IP with the dropped days. Next week was supposed to be sort of easy so I think I'll just start where I left off when it feels safe and adjust at the end of the program. So 3 x 6' still looms ahead, anda few days rest can only be good for me at this point.
....I'll be Back...! Keep up the good training everyone! Bob, you are a marvel.
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
Carla--
Compared to what you did do, a 3x6 would have been a walk in the park.
Rest up.
Anne--
I'm not sure I understand why you can do 3x2k at 2.06+ but AT at 2.09. What am I missing?
Do come to Boston, the point of which is fellowship and affirmation. It's better to go fast than to go slow when you get there, but for me, the point is to show up.
Tom
Compared to what you did do, a 3x6 would have been a walk in the park.
Rest up.
Anne--
I'm not sure I understand why you can do 3x2k at 2.06+ but AT at 2.09. What am I missing?
Do come to Boston, the point of which is fellowship and affirmation. It's better to go fast than to go slow when you get there, but for me, the point is to show up.
Tom
IP report, Dec 15. Finally had a decent workout, ending an otherwise crummy week. Yesterday was OK, but the treadmill and weight work are not as satisfying as a good erg session. I had a choice of 6x1’AN, 2x15’AT, and 3x3’TR. Not only did I much prefer the longer workout but I am behind schedule for getting a decent HC total. In fact, I went for longer than necessary times for warm up and cool down in order to get in a few junk meters to pad the HC score. Not that I am signed up for anything. It is just nice to meet the challenge.
It was too cold in the room with the erg to start with only a T-shirt, so I did a preliminary warm up wearing a long sleeve shirt. My AT pace band is 2:11.3-2:18.2. I was shooting for about 2:13 and just letting the rate find itself. Details:
Preliminary warm up: 10’@15spm, 2133m/2:20.6/no heart monitor belt.
Long rest period (>1/2 hour) doing odds and ends.
Regular warm up: 15’/3’ea@15/18/20/22/24. 3314m/2:15.7/142bpm.
About 4’ rest.
First piece: 15’@24spm. 3408m/2:12.0/147bpm.
5’ rest.
Second piece: 15’@24spm. 3401m/2:12.3/146bpm.
1’ rest.
Cool down: 15’/5’ea@20/15/12spm. 3041m/2:27.9/134bpm.
Comments: I ended up holding an almost constant 24spm, with only one 23spm and a couple of 25spm readings out of the 30 taken at 1’splits. The general trend in each piece was a fast first minute, readings of 2:15.1 and 2:14.5 for the second and third 1’ splits and a gradual, but irregular negative splitting after that. In both pieces, I was kicking it well below 2:10 for the last 1’ splits. Pulse mostly in the high 140s and low 150s.
The HC looks feasible again, with over 139k recorded. With my early morning daily wakeup counted in, today’s contribution was well over 17k.
Bob S.
It was too cold in the room with the erg to start with only a T-shirt, so I did a preliminary warm up wearing a long sleeve shirt. My AT pace band is 2:11.3-2:18.2. I was shooting for about 2:13 and just letting the rate find itself. Details:
Preliminary warm up: 10’@15spm, 2133m/2:20.6/no heart monitor belt.
Long rest period (>1/2 hour) doing odds and ends.
Regular warm up: 15’/3’ea@15/18/20/22/24. 3314m/2:15.7/142bpm.
About 4’ rest.
First piece: 15’@24spm. 3408m/2:12.0/147bpm.
5’ rest.
Second piece: 15’@24spm. 3401m/2:12.3/146bpm.
1’ rest.
Cool down: 15’/5’ea@20/15/12spm. 3041m/2:27.9/134bpm.
Comments: I ended up holding an almost constant 24spm, with only one 23spm and a couple of 25spm readings out of the 30 taken at 1’splits. The general trend in each piece was a fast first minute, readings of 2:15.1 and 2:14.5 for the second and third 1’ splits and a gradual, but irregular negative splitting after that. In both pieces, I was kicking it well below 2:10 for the last 1’ splits. Pulse mostly in the high 140s and low 150s.
The HC looks feasible again, with over 139k recorded. With my early morning daily wakeup counted in, today’s contribution was well over 17k.
Bob S.
Two fairly taxing sessions back-to-back. Yesterday 8 x 2mins @ TR w/2mins rest. On the basis of last 2k test I was aiming for around 2:09. I was fairly pleased with the session, although final two intervals were very tough mentally:
warm-up: 25 minutes
2:07.3 sr 29
2:06.5 sr 29
2.06.8 sr 29
2:06.4 sr 29
2:06.8 sr 30
2:06.0 sr 30
2:06.3 sr 30
2.06.0 sr 30
Cool-down: not long enough... so tired I could hardly pull for 5 minutes!
Today, a session I was not looking forward to:
3x10mins AT w/3mins rest. Target around 2:16 pace, actual:
Warm-up
2:13.6 sr 26 (too fast! could have kept it up for another interval but had my doubts for 3).
2:15.1 sr 25 (too slow for how I felt)
2:14.1 sr 26 (this was about the right pace, I think)
Cool down
Just shy of 200k for the Holiday Challenge: 197.750m
Zubeldia.
warm-up: 25 minutes
2:07.3 sr 29
2:06.5 sr 29
2.06.8 sr 29
2:06.4 sr 29
2:06.8 sr 30
2:06.0 sr 30
2:06.3 sr 30
2.06.0 sr 30
Cool-down: not long enough... so tired I could hardly pull for 5 minutes!
Today, a session I was not looking forward to:
3x10mins AT w/3mins rest. Target around 2:16 pace, actual:
Warm-up
2:13.6 sr 26 (too fast! could have kept it up for another interval but had my doubts for 3).
2:15.1 sr 25 (too slow for how I felt)
2:14.1 sr 26 (this was about the right pace, I think)
Cool down
Just shy of 200k for the Holiday Challenge: 197.750m
Zubeldia.
After a strength class this morning, I wondered if it would be possible to do the AN workout....but at about 5pm my husband decided heading to the gym beat decorating the Christmas tree.
I did the 2(6x1' 2'rest) and was shocked at the results ..the plan calls for 1:59, but I have decided to do my max versus keeping in the recommended ranges. I did the first set of six intervals with an average pace of 1:57.6
I took a 5 minute break and began the second set of six...averaged 1:56.2 with the last three intervals being 1:53.8, 1:54.0 and 1:53.6.
If any of you have followed my training (don't worry, I can't imagine anyone finding it interesting!!!) I have never done negative splits...
The reason for the significantly faster pace at the end was that my i-pod's battery died and hence I had to listen to the erg and the wheel flying around...Yeah, I've been told that music doesn't help (but it beats the boredom) but this amazed me.
I did the 2(6x1' 2'rest) and was shocked at the results
..the plan calls for 1:59, but I have decided to do my max versus keeping in the recommended ranges. I did the first set of six intervals with an average pace of 1:57.6 I took a 5 minute break and began the second set of six...averaged 1:56.2 with the last three intervals being 1:53.8, 1:54.0 and 1:53.6.
If any of you have followed my training (don't worry, I can't imagine anyone finding it interesting!!!) I have never done negative splits...The reason for the significantly faster pace at the end was that my i-pod's battery died and hence I had to listen to the erg and the wheel flying around...Yeah, I've been told that music doesn't help (but it beats the boredom) but this amazed me.
I always was holding to the plan (and the recommended rates based on my 2K scores) instead of cutting loose and seeing whether I could go faster...Make sense?Anne--
I'm not sure I understand why you can do 3x2k at 2.06+ but AT at 2.09. What am I missing?
UT1/3x16
2.07.6/134hr/21 spm
2.072./139hr/21 spm
2.06.0/142hr/21 spm
Did the last one faster than I have done UT work for awhile, and HR didn't climb as I expected.
The whole matter of the correct training paces is a bit befuddling. My UT1 and AT rates are those for someone doing a 7.36 2k, but my latest TR paces match 7.16.
Anne, it sounds as though you can train faster than you can race. I think that may be true for Carla, also. So perhaps both of you will be doing recrod-breaking 2ks at the end of this adventure.
2.07.6/134hr/21 spm
2.072./139hr/21 spm
2.06.0/142hr/21 spm
Did the last one faster than I have done UT work for awhile, and HR didn't climb as I expected.
The whole matter of the correct training paces is a bit befuddling. My UT1 and AT rates are those for someone doing a 7.36 2k, but my latest TR paces match 7.16.
Anne, it sounds as though you can train faster than you can race. I think that may be true for Carla, also. So perhaps both of you will be doing recrod-breaking 2ks at the end of this adventure.
-
George Dunning
- 1k Poster
- Posts: 145
- Joined: October 27th, 2006, 6:15 pm
anne,
tom is right. what you can do physically in training is directly transferable to the race situation (thats what it is all about), what most people forget or neglect to do is prepare mentally.
the closer you get to the big day, the more the mental component should play a bigger part in your programme, the more sessions become a battle not to put the handle down, there should be days when you really are NOT looking forward to the session ..... and every time you overcome that desire the more you can draw on that experience when you get to that 800m to go and it is not pleasant, you know you have been there many times in the gym and you have overcome !
unless you face the possibility of coming up hard against your limits in your training you will never really know where they are in a race, hence you will either overshoot your ability or fail to reach your potential.
imho
george
tom is right. what you can do physically in training is directly transferable to the race situation (thats what it is all about), what most people forget or neglect to do is prepare mentally.
the closer you get to the big day, the more the mental component should play a bigger part in your programme, the more sessions become a battle not to put the handle down, there should be days when you really are NOT looking forward to the session ..... and every time you overcome that desire the more you can draw on that experience when you get to that 800m to go and it is not pleasant, you know you have been there many times in the gym and you have overcome !
unless you face the possibility of coming up hard against your limits in your training you will never really know where they are in a race, hence you will either overshoot your ability or fail to reach your potential.
imho
george
'Salaam aleykum'
Thanks George and Tom, Yes, I do think the mental/ emotional preparation is almost more important for me..along with the physical pain to build confidence to endure the middle part of the 2K race. Actually, Carla and I talked about it on the phone on Saturday---I was curious about what the Crash Bs were like and figured it was easier to pick up the phone and call her--just to visualize them as I think about whether I can keep training through February. It was great to get better acquainted.
Rest today. Well, I suppose the dog deserves a run...
Rest today. Well, I suppose the dog deserves a run...
-
Yankeerunner
- 10k Poster
- Posts: 1193
- Joined: March 16th, 2006, 12:17 pm
- Location: West Newbury, MA
- Contact:
It's good to see a few good workouts reported after a lot of lackluster days from the bunch of us. The ebb and flow of biorhythms maybe? 
It gives me hope for breaking out of my doldrums too. Not today though.
2 X 15' UT1 (3.75'r)
2159m w/u in 10'
15' 3759m 1:59.7 22spm 148hr (recovered to 68hr during rest)
15' 3672m 2:02.5 22spm 148hr (rec. to 74hr)
1020m cd in 5'
Standard erg, 120df, 57 degrees, 41rhr. Felt decent at the beginning but faded quickly about halfway through the first piece. Still a bit weakened from the sickness that I contracted last Wednesday, I suspect.
Reverted to training by heart rate for the rest of it and for the whole second piece in order to avoid bailing out completely.
Today is day 24 of my 31 straight days of work. Perhaps I will feel better when the Xmas retail season is over at the store.
184,776m for the Holiday Challenge. Barring a relapse into illness I should successfully accomplish the 200km.
Rick
It gives me hope for breaking out of my doldrums too. Not today though.2 X 15' UT1 (3.75'r)
2159m w/u in 10'
15' 3759m 1:59.7 22spm 148hr (recovered to 68hr during rest)
15' 3672m 2:02.5 22spm 148hr (rec. to 74hr)
1020m cd in 5'
Standard erg, 120df, 57 degrees, 41rhr. Felt decent at the beginning but faded quickly about halfway through the first piece. Still a bit weakened from the sickness that I contracted last Wednesday, I suspect.
Reverted to training by heart rate for the rest of it and for the whole second piece in order to avoid bailing out completely.Today is day 24 of my 31 straight days of work. Perhaps I will feel better when the Xmas retail season is over at the store.
184,776m for the Holiday Challenge. Barring a relapse into illness I should successfully accomplish the 200km.
Rick
This is true, I believe, but I would qualify the statement.GeorgeNZ wrote:
unless you face the possibility of coming up hard against your limits in your training you will never really know where they are in a race
In training by heart rate, I know that I will be able to do all the UT1 and AT sessions w/out any difficulty. I have to concentrate and work, and I may lose a couple of pounds of sweat, but I don't feel anxiety before a sesson or exhaustion after. They are simply good work. I note that Rick reverted to HR to help "manage" his recent UT1.
The 30r20 is a bear mentally and physically. So are TR sessions. Both are done w/out regard to heart rate, so my performance is limited by my willingness to push myself.
That means out of 5 sessions a week, only 2 cause physical distress. Physically I don't believe I could recover from more than 2. Mentally I think 2 is also about the limit.
Tom