The Road to Boston 2007

Anne · Post by **Anne** » December 21st, 2006, 6:06 pm

Wow Carla! Great race! What a come-back... after your injury and feeling punky!

Congrats!

TomR · Post by **TomR** » December 21st, 2006, 8:48 pm

Carla--Before picking up the IP, you might want to allow yourself plenty of recovery after a hard 5k, especially if you're feeling peckish.

Re recovery between intervals, the IP says: "Reduced recovery is most effective at the beginning of an intensive interval-training period when intensity takes precedence over quality. Close to competition quality takes precedence over intensity and therefor full recovery is advisable."

I'd note the WP uses a recovery of about 150% of work for L1.

I agree w/ George that "quality" is a vague term, but at this stage I want to get comfortable w/ faster paces and rates, and longer recoveries suit that goal.

Tonight, AT 3x8

1.58.9/149hr/23-24 spm
1.59.9/153hr/23 spm
1.59.8/158hr/23 spm (stayed under 2.00 pace and went past my HR limit of 152)

Now I'm off to join The Kid and watch the Oregon Ducks, his alma mater, play football in one of dozens of pointless bowl games that take place at this time of year. What did men do before sports were televised? What a dull existence it must have been.

Yankeerunner · Post by **Yankeerunner** » December 22nd, 2006, 9:29 am

Should have been 2 X 3' TR today. Instead:

2194m w/u in 10'
2287m w/u in 10'

2000m Time Trial in 7:09.7

(200m splits,
0200m 1:48.5 33spm 136hr
0400m 1:49.2 32spm 144hr
0600m 1:49.2 32spm 147hr
0800m 1:48.2 33spm 152hr
1000m 1:48.0 33spm 152hr
1200m 1:47.0 35spm 155hr
1400m 1:47.0 35spm 156hr
1600m 1:47.5 35spm 156hr
1800m 1:46.2 37spm 157hr
2000m 1:44.2 39spm 157hr)

1624m c.d in 8'

Standard erg, 122df, 56 degrees. Forgot to get my resting heart rate this morning because I woke up with my mind in the gutter.

Usually I can do both at the same time, but apparently not today. The 2 X 3' TR that I was supposed to do should have been done at about 1:49 pace, so I figured that a Time Trial at that pace or faster would be at least as good to prepare me for CRASH-B's, if not better. I seem to do better with more frequent trials, and today bore that out. Early on I was thinking "Geez, this is harder than I expected" and wondered if it would be a repeat of the 7:15.1 from 12 days ago. But when it came time to pick it up I was able to tolerate it better, and I think that I need to be constantly reminded that the pain of a 2km feels this way, is supposed to feel this way, and can be tolerated if one wants a decent score bad enough. Here's hoping that I'm headed back in the right direction.

Tom, before sports were televised men listened to them on the radio. Before that they just beat the crap out of each other at the neighborhood bar.

Rick

TomR · Post by **TomR** » December 22nd, 2006, 10:13 am

Rick,

Good looking trial.

seat5 · Post by **seat5** » December 22nd, 2006, 10:34 am

That was a great 2K, nicely neg splitted, excellent! Only one of the splits is slower than the previous one but then you are right back n target.

Bob S. · Post by **Bob S.** » December 22nd, 2006, 7:31 pm

IP report, Friday, Dec. 22.

Again, I had a choice of AT or TR. This time I finally made the choice of the TR. I didn’t need all the meters that I would be getting out of the AN. The TR, together with the warm up and cool down, would be enough to complete the HC, so I decided to do one for a change. It is a good thing that I did. After I completed it I realized that I had never really done one before. It went well enough, although my pace was too fast and my rate was borderline at the low end. My pulse was getting up to 110% of max, but what else is new?

Details:

WU: 15’/3’ea@15/18/20/22/24. 3334m/2:14.9/133bpm.
4’r.
1st piece: 3’TR/728m/2:03.6/30spm/141bpm.
4’r.
2nd piece: 3’TR/733m/2:02.7/30spm/140bpm.
4’r.
3rd piece: 3’TR/738m/2:01.9/29spm/142bpm.
4’r.
4th piece: 3’TR/738m/2:01.9/28spm/142bpm.
1’r.
CD: 15’/5’ea@20/15/12. 3082m/2:26.0/136bpm.

The pace band was supposed to be 2:04.3-2:11.2 and the rate for TR is supposed to be 30-34. Well I did have the rate up to 30 and 31 at times and my second one minute split of the first piece was at a 2:05.0 pace and this was the first time I did a TR, so it just takes a little more control.

Bob S.

Now it is off to SLO on the coast to visit relatives for the holiday and no more erging until Wednesday or Thursday.

Anne · Post by **Anne** » December 22nd, 2006, 11:46 pm

Rick....I agree the trials are better psychologically for race preparation.

Last night my workout was a 3x10 AT (target 2:10) but after 2 intervals I gave up...I'd read the various advice on rests and decided to rest all night.

( A morning weigh lifting class wore me out) Went back to the gym today and did 3x10'- 4 ' rest. For kicks, I flipped the meter to see whether I could "feel" an AT pace.
2315m 2:09.5 27sr 174
2322m 2:09.1 27sr 179
2315m 2:09.5 28sr 175
I had hoped to go faster, but was generally satisfied. A bunch of relatives arrive tomorrow, so I'll don my apron for the next few days. Between Christmas and a closed gym, I may improvise the plan a bit.

George Dunning · Post by **George Dunning** » December 23rd, 2006, 1:04 am

Anne wrote:Rick....I agree the trials are better psychologically for race preparation.

Last night my workout was a 3x10 AT (target 2:10) but after 2 intervals I gave up...I'd read the various advice on rests and decided to rest all night. ( A morning weigh lifting class wore me out) Went back to the gym today and did 3x10'- 4 ' rest. For kicks, I flipped the meter to see whether I could "feel" an AT pace.
2315m 2:09.5 27sr 174
2322m 2:09.1 27sr 179
2315m 2:09.5 28sr 175
I had hoped to go faster, but was generally satisfied. A bunch of relatives arrive tomorrow, so I'll don my apron for the next few days. Between Christmas and a closed gym, I may improvise the plan a bit.

Anne the IP does not take into account (I don't believe) of all the other stresses you place on your physiology, both in 'sustaining' a family and the spinning, the weights, and the dog. fit is in, listen to your body, dint become a slave or you will do more harm than good.

george

TomR · Post by **TomR** » December 23rd, 2006, 7:10 pm

UT1/3x15

2.07.9/127HR
2.07.8/134HR
2.07.7/136HR

With an 8x2'TR scheduled tomorrow, I deliberately held back on the pace by a bit. HR was more in line w/ UT2.

My wife's sister is visiting, and curiously my training for the Crash-Bs doesn't seem to be a priority for others in the house. But I'm not letting myself be distraced from the things that matter in life.

seat5 · Post by **seat5** » December 23rd, 2006, 10:22 pm

I am feeling discouraged! I should not have done that 5K race Thursday, it knocked the tar out of me and I feel it's slowed down getting over this dumb cold. I knew it was dumb when I did it but it seemed a shame to not participate when I finally was home when they were having it. Now I feel anxious because it seems I should take a few more days off but that seems like I am losing more fitness but if I row now I think it 's just going to take me longer to be myself again. ....

Yankeerunner · Post by **Yankeerunner** » December 24th, 2006, 11:43 am

4 X 15' UT1 (3.75'r)

2180m w/u in 10'

15' 3725m 2:00.8 22spm 143hr (recovered to 68hr during rest)
15' 3736m 2:00.4 23spm 149hr (rec. to 77hr)
15' 3751m 2:00.0 23spm 153hr (rec. to 83hr)
15' 3760m 1:59.7 23spm 153hr (rec. to 79hr)

1033m c/d in 5'

Standard erg, 119df, 56 degrees, 44rhr. The first piece felt great, probably from having the day off yesterday, thereby making me strong like bull. Having an extra 2 hours of sleep probably helped too. The old strain returned during the second piece though and the rest of the workout felt normal. Like last week I used my new trick of taking off the hot & sweaty t-shirt for the last piece and getting a little boost from it.

Good day.

Carla, keep the chin up. While we shouldn't do races too often, neither should we be afraid to face up to it, even under trying conditions. Take care of yourself and it will pass, hopefully leaving you stronger on the next leg up. The Newburyport race is 4 weeks away. Position yourself for a good day there.

Anne, it looks like you can "feel" AT pace just fine. Nicely done!

Tom, I like your style.

Merry Christmas to all.

Rick

TomR · Post by **TomR** » December 24th, 2006, 7:16 pm

xmas eve 8x2' TR/2.30 recovery

prevous TR was 5x2' @ 1.49.0

1.49.0/155hr/32spm/550 mtrs
1.49.0/160hr/32spm/550 mtrs
1.49.0/161hr/32spm/550 mtrs
1.49.0/162hr/32spm/550 mtrs
1.49.0/164hr/31spm/550 mtrs
1.49.0/165hr/32spm/550 mtrs
1.49.0/164hr/31spm/550 mtrs
1.48.8/165hr/31smp/551 mtrs

let's see you do that, Fat Santa!

282,933 for the Holiday Challenge.

Best wishes for strife-free famly gatherings.

whaskell · Post by **whaskell** » December 25th, 2006, 9:18 am

I'm back finally. Had a nasty stomach thing on Thursday and Friday - no rowing either day. Weight down to 155 lbs both days (5lbs less than normal). Totally wiped out.

Saturday - 30min row easy 7170m
Sunday - walk/run on trails behind house for 45min
Monday
15min WU 3351m
AN 8x1min/faster than 1:41/36-46spm/4min rest
1min/1:41.4/37/296m
1min/1:39.7/36/301
1min/1:38.7/35/304
1min/1:38.7/36/304
1min/1:38.0/37/306
1min/1:38.0/36/306
1min/1:38.4/37/305
1min/1:37.1/36/309
Total: 8868m

Good workout. I seem to be able to do the AN workouts ok. Recovered from last week's sickness. Onward...

Happy Holidays Everyone!

Yankeerunner · Post by **Yankeerunner** » December 25th, 2006, 11:05 am

Before getting the Christmas festivities underway today I snuck in a workout, so that I will feel good to start the day.

4 X 8' AT (4'r)

2412m w/u in 11'

8' 2080m 1:55.3 25spm 145hr (recovered to 73hr during rest)
8' 2084m 1:55.1 25spm 152hr (rec. to 78hr)
8' 2089m 1:54.9 26spm 156hr (rec. to 91hr)
8' 2092m 1:54.7 26spm 157hr (rec. to 83hr)

1233m c/d in 6'

Standard erg, 121df, 56 degrees, 43rhr. Managed to do S10MPS, trying to concentrate on smoothing out the stroke. I seem to jerk about a bit as I approach the limit of how many spm I can do strapless on the grounded erg. I used to be able to go to about 28spm, but now it's down to about 26. Perhaps I've become too sloppy. Must work on that.

Fast stuff there Tom & Will. That stomach illness sounds like what I had a couple of weeks ago. With luck that will be all the sickness we'll have this winter.

Enjoy the day. I now belong to the family until tomorrrow morning workout time.

Rick

TomR · Post by **TomR** » December 25th, 2006, 7:51 pm

UT1/3x17

2.07.3/132hr/21spm
2.06.5/140hr/21-22spm
2.05.4/144hr/21-22spm