I need to shave 18 seconds off my 1500M erg time.

ROWINGGIRL · Post by **ROWINGGIRL** » April 6th, 2007, 10:10 am

Does anyone have good tips/know approximately how long it will take?

Snail Space · Post by **Snail Space** » April 6th, 2007, 10:21 am

ROWINGGIRL wrote:Does anyone have good tips/know approximately how long it will take?

We need to know more.
Why 1500m, rather than the conventional 2K?
What is your current time for 1500m/2K?
Do you have a target or deadline?
Age? Height? Weight? [Of course, for a lady the latter is optional!]

Cheers
Dave

ROWINGGIRL · Post by **ROWINGGIRL** » April 6th, 2007, 10:31 am

I'm not sure; my coach just decided on a 1500.
I got a 6.18 and my goal is under 6 minutes.
Our next 1500 trial will be in 3 weeks.
And I'm 15, 5'6, and around 150 pounds.

almostflipped · Post by **almostflipped** » April 6th, 2007, 11:53 am

1500m is the standard racing distance for many high school programs on the East Coast.

With regards to shaving that much time off, just keep doing what your coach has you doing. Adding extra sprints will only mess with seat racing and peaking for your championships. Given your age, an 18 second drop is possible if you really, really work hard during practice; but for the most part the work needed to accomplish this had to have happened over the last 9-12 months.

Summary: Work hard during practice, get a reasonable amount of sleep (6-8 hours a night), and make sure you keep on working after this season ends so you aren't in this same position next year.

PaulS · Post by **PaulS** » April 6th, 2007, 12:31 pm

6 seconds in pace is not "shaving", it's more like a very large, and sharp, hatchet job.

As suggested, continue with what your coach is recommending for your workouts and push yourself as hard as is being asked for, along with getting proper rest and recovery.

Set your next race plan to be 1 second in avg pace faster (A "step"), with negative splitting, i.e. you are at a 2:06 now, so try 500m segments of 2:06, 2:05, 2:04. If you can put in a finishing sprint below 2:04 (avg pace below 2:05), adjust the plan accordingly for the next go. If you are relatively fit, 1 step each 3 months is good improvement, if you are just getting started you may have that sort of improvement in 3 weeks. If you are extremely fit, it may take a year for a step or even a half step, but you have at least a few years before that will be the case.

stroke_seat123 · Post by **stroke_seat123** » April 7th, 2007, 8:15 pm

Im 15 too and i was kind of in the same situation u are in, i had to break 6:40 on my next 2k or I would be out of the varsity 8, so what i did was a lot of interval training and steady states, such as 500 x 8 3 seconds under our 2k split, and a long hour of powermaybe twice every week, it payed off, I improved. So i suggest a lot of erging and maybe weights if you are realy desperate.

PaulS · Post by **PaulS** » April 7th, 2007, 10:21 pm

stroke_seat123 wrote:Im 15 too and i was kind of in the same situation u are in, i had to break 6:40 on my next 2k or I would be out of the varsity 8, so what i did was a lot of interval training and steady states, such as 500 x 8 3 seconds under our 2k split, and a long hour of powermaybe twice every week, it payed off, I improved. So i suggest a lot of erging and maybe weights if you are realy desperate.

Did you make it? That's the very thin air for 15 year olds. Something like 16 of 240 in the 2007 season, and 17 of 400 in the 2006 season in the C2 rankings.

Snail Space · Post by **Snail Space** » April 8th, 2007, 9:01 am

stroke_seat123 wrote:Im 15 too and i ... had to break 6:40 on my next 2k

That's staggering!
Was it really 6:40 for a 2K, or was it a 1500?

stroke_seat123 · Post by **stroke_seat123** » April 8th, 2007, 10:45 am

I pulled a 6:38 for a 2k, but it was a pain to do, it was the best day of my life when i broke 6:40

JoshK · Post by **JoshK** » April 8th, 2007, 3:44 pm

stroke_seat123 wrote:I pulled a 6:38 for a 2k, but it was a pain to do, it was the best day of my life when i broke 6:40

thats an awesome time for your age!
What is your build? must be a big boy
Also, where at in FL do you row out of?

stroke_seat123 · Post by **stroke_seat123** » April 8th, 2007, 4:42 pm

im about 6' 1" or 6'2" i weight 175 pounds, I row out of Episcopal high school in jacksonville florida, I have the best 2k on the team for now, because our better rower is recovering from a torn acl.

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I need to shave 18 seconds off my 1500M erg time.

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