The Road to Boston 2007

seat5 · Post by **seat5** » January 15th, 2007, 9:03 pm

Uh oh....first AN workout today

2(6 x 1)
To me that is just 12 x 1 w/ 1 min rests.
I guess maybe a slightly longer rest between int. 6 and 7?

I think this will be awful!!!

supposed to be 1:49.5/36!!
crikey I don't know if I can do that!1

eek

seat5 · Post by **seat5** » January 15th, 2007, 10:49 pm

Well, that was not so awful after all. Target "max pace" is supposed to be 1:48.5/36. I was right, I was not able to rate that high and didn't try; but I got the paces pretty well and only felt like death the last 20 seconds of all the intervals after the 7th one. I didn't bother to take the longer rest between the two batches of 6, so it was 1 min on, 1 min off. At first I did actual active rest but by the end I sat and panted in time with the metrenome until about 15 seconds to go, then managed like 1/16th slide, 1/8th slide, 1/4th....until by the start of the interval was ready to hit it.

270 1:51.1/30
271 1:50.7/31
275 1:49.0/32
275 1:49.0/32
279 1:47.5/32
278 1:47.9/33
277 1:48.3/32
277 1:48.3/33
278 1:47.9/33
279 1:47.5/33
279 1:47.5/32
278 1:47.9/33

I was pretty pleased with it because I had sincere doubts about being able to manage it.

Bob, it seems almost insane for a plan to recommend or expect you to go for a 10K PB every week.

Anne--have fun at Xeno's tomorrow!!!!

Tom--

The bad news is I have to work harder.

Makes me think of the thing I hated to hear my father say..."To whom much is given, much is expected!" boy that used to tick me off!

Bob S. · Post by **Bob S.** » January 16th, 2007, 12:45 am

Today’s schedule: 250/500/750/1K/750/500/250 with rests of 1:30 for each 250m. Supposed to be faster than 2K pace, i.e. <2:04.3. Five of them were under that pace, but the 1K was much slower and the 2nd 750 was equal rather than faster. The 6 rests were passive, but, after the 7th interval, I immediately went into a 15’ 12spm cool down.

WU: 20’ increasing rate (15---24). 4281m(2:20.1). 117bpm.
250m 00:57.7(1:55.4). 34spm. 136bpm.
500m 01:57.2(1:57.2). 33spm. 135bpm.
750m 03:04.7(2:03.1). 32spm. 135bpm.
1K--- 04:12.5(2:06.2). 29spm. HR not recorded.
750m 03:04.7(2:04.3). 30spm. 138bpm.
500m 01:57.4(1:57.4). 30spm. 147bpm.
250m 00:54.6(1:49.2). 35spm. 144bpm.
CD: 15’ constant 12spm. 2817m(2:39.7). 109bpm.

The results are roughly comparable to similar workouts last year, but I have only one 3 week round of the modified Pete Plan this time instead of the three 3 week rounds that I did last year.

Bob S.

Yankeerunner · Post by **Yankeerunner** » January 16th, 2007, 10:16 am

1 X 90' UT2

1925m w/u in 9'

21629m

(15' splits,
15' 3597m 2:05.1 20spm 127hr
30' 3601m 2:05.0 20spm 134hr
45' 3603m 2:04.9 20spm 136hr
60' 3605m 2:04.8 21spm 137hr
75' 3610m 2:04.7 21spm 137hr
90' 3611m 2:04.6 21spm 138hr)

822m c/d in 4'

120df, 52degrees, 50rhr. Listening to my son's Tom Waits CD, MULE Variations. Better than the same workout three weeks ago. About 0.5 sec/500m faster, with a lower heart rate, and a less achy lower back when finished. Satisfied. Maybe even happy.

Rick

NavigationHazard · Post by **NavigationHazard** » January 16th, 2007, 10:44 am

Tom Waits????!

Can't you find something a little less depressing?

Yankeerunner · Post by **Yankeerunner** » January 16th, 2007, 11:31 am

NavigationHazard wrote:Tom Waits????!

Can't you find something a little less depressing?

Given the deluge of FREEZING RAIN that has struck the song Cold Water came to mind:

"Well I woke up this morning
With the cold water
With the cold water
With the cold water
Woke up this morning
With the cold water
With the cold water
With the cold"

It seemed an appropriate choice of music for the day.

If you like deadpan humor, Tom's segment with Iggy Pop on the Coffee & Cigarettes DVD shows how to do it right.

Rick

Bob S. · Post by **Bob S.** » January 16th, 2007, 1:23 pm

Yankeerunner wrote: (15' splits,
15' 3597m 2:05.1 20spm 127hr
30' 3601m 2:05.0 20spm 134hr
45' 3603m 2:04.9 20spm 136hr
60' 3605m 2:04.8 21spm 137hr
75' 3610m 2:04.7 21spm 137hr
90' 3611m 2:04.6 21spm 138hr)
Satisfied. Maybe even happy. B)
Rick

Great negative splitting! You should definitely be happy. Nice steady HR as well.

Bob S.

Bob S. · Post by **Bob S.** » January 16th, 2007, 10:56 pm

A nice, easy 15K @ 20spm, pace goal ~2:19.3, today. None of this interval and weekly PB stuff.

WU: 12' increasing rate. 2520m(2:22.8). 115bpm.
15K: 1:08:26.6(2:16.8). 138bpm ave. Halfway decent negative splitting.
CD: 12' decreasing rate. 2384m(2:31.0). 117bpm.

I'll take it.

Bob S.

seat5 · Post by **seat5** » January 17th, 2007, 12:59 am

Today was 2 x 18 UT1, targ 2:05/22. My legs felt a tad leaden after yesterday's AN but results were fine.

4373 2:03.4/22
4407 2:02.5/22

For the first interval I tried not using the metrenome. I found my form deteriorating because I was having to bother around with the rate more and it was also harder to stay in the 1:2 drive:recovery ratio that seems to come out the most efficient (for me). For the second interval I turned Dr. Beat back on. My force curve improved immediately--much smoother (the first interval, many of my strokes had that little jagged bump at the start that shows up if I'm opening my back too soon), I was able to stay perfectly at 22 with the drive on beat 1, arms forward and body swing on 2, and up the slide on 3; (the first time I would occasionally see a 23 and then a 21 to correct) and the pace improved quite a lot.

It might be worth it to get an IPod and record the metrenome to use in races. It obviously makes a huge difference in my rowing.

whaskell · Post by **whaskell** » January 17th, 2007, 6:52 am

Wednesday - Bad row this morning. Supposed to be TR 4x5min. Handle down in the first rep. I also did not row yesterday due to an all day meeting in Boston. All day in a conference room with no windows and no moving around - may have caused the poor performance today.

Yankeerunner · Post by **Yankeerunner** » January 17th, 2007, 9:15 am

After yesterday's longest UT2 day in the IP today was the shortest AN day.

8 X 45" (1.5'ar)

2940m w/u in 13'

45" 224m 1:40.4 37spm 135hr
45" 223m 1:40.8 36spm 140hr
45" 223m 1:40.8 36spm 145hr
45" 224m 1:40.4 36spm 148hr
45" 224m 1:40.4 36spm 149hr
45" 226m 1:39.5 37spm 149hr
45" 226m 1:39.5 37spm 150hr
45" 229m 1:38.2 39spm 150hr

1645m c/d in 8'

125df, 46degrees, 47rhr, listening to the Dropkick Murphys CD "Do Or Die." (No depressing Tom Waits for interval stuff) The active rests came out to be about 2:39 pace at 20spm with the heart rate recovering to about 111 to 120. It feels so darn powerful (relatively speaking) doing 1:40s at 36spm, albeit for only 45 seconds at a time. When racing a 2km, a stroke rate of 36 would only get me about 1:47s or 1:48s. Power is short-lived.

Rick

Bob S. · Post by **Bob S.** » January 17th, 2007, 10:38 pm

Pete Plan, week 3, session3: 8K steady ~2K+12 — for me that is ~2:16.3.

WU: 15’ increasing rate, 12-22spm. 3128m(2:23.8). 117bpm, range 99-143.
6’r.
8K: 35:44.6(2:14.0), constant 24spm. 140bpm, range 125-145 @ 1K splits.
~1’r.
CD: 15’ decreasing rate, 18-12spm. 3061m(2:27.0). 128bpm, range 135-113.

Highlight: Steadily decreasing pace in the 8K, 2:16.6---2:10.9.

Tomorrow: Endurance intervals. Groan! Maybe I should cut back now. The race is only ten days off.

Bob S.

TomR · Post by **TomR** » January 18th, 2007, 12:19 am

whaskell wrote:Wednesday - Bad row this morning. Supposed to be TR 4x5min. Handle down in the first rep.

Will--

What pace did you try? I have the 4x5 on my schedule for tomorrow (after several days of travel) and was thinking of trying about 2k +3 or even +4.

Tom

seat5 · Post by **seat5** » January 18th, 2007, 1:10 am

whaskell wrote:Wednesday - Bad row this morning. Supposed to be TR 4x5min. Handle down in the first rep. I also did not row yesterday due to an all day meeting in Boston. All day in a conference room with no windows and no moving around - may have caused the poor performance today.

Will, I just had the same wretched session and I'm totally exhausted. I very nearly quit in the first go as well. I did the 2nd, slower than I wanted; had to slow down the rate and just had no umph. Then I really wanted to forget the rest of it but instead gave myself 2 more minutes of rest (was doing them with 3 min rests) tackled the last 2. The 3rd one was worse than the 2nd one, but finally on the last one I got back in the ball park.

Fastest pace I'm supposed to do these at is 1:53
1325 1:53.2/30
1304 1:55/28
1296 1:55.7/28
1316 1:53.9/30

Possibly my worst session yet. It makes me especially anxious about trying a real 2K on Sunday. Blargh.

whaskell · Post by **whaskell** » January 18th, 2007, 6:29 am

I think I am getting sick again. My son has been sick for most of the week and I think I have caught it. Tight chest, cough, congestion. Grrrr... I will not be racing Sunday, if it gets worse.