After a two week layoff, I finally got back to doing erg pieces on November 11, but it has been at a rate of less than three a week. I didn’t get back to working on the ranking events until Saturday the 24th. This one was the 5k:
15’ increasing rate warm up.
5K at steady state 24spm. Ave. pace 2:09.7, range 2:08.0 to 2:11.7. Ave pulse 157, range 141 to 163. (Max is supposed to be 137.)
15’ decreasing rate cool down.
The time, 21:37.7, was over 6 seconds worse than my PB, but I just wanted to get it done and out of the way. This completed the middle distance ranking events, so there were only the short pieces left to go, i.e. 2k, 1k, and 500m.
I was planning to do some sprint training and then go for the 2k in about a week, but this morning, I decided to quit fiddle-farting around and just do the damn thing.
20’ increasing rate warm up.
2k at an average rate of 30spm. Ave. pace 2:05.5. No heart monitor. I figured that it would be better if I didn’t know.
20’ decreasing rate cool down.
The time, 8:22.2, is far, far slower than what I have done at sea level, but only about 5 seconds off my best previous time here at 4,000 ft.
I have the feeling that my string has run out. After heart surgery at the end of July in 2003, I had nowhere to go but up. It was almost like being a newbie, but rather than improving as a result of the learning curve, it was a matter of post-op rehab. There was also the fact that, starting in early July of 2005, I actually started training for erg events. Before that, the erg was just for low level condition maintenance and working out when I couldn’t get on the water. The result was that, despite aging, my times and distances kept improving, reaching a peak in July/August this year with a PB in the full marathon and a “post-op PB” in the 60 piece. I have a strong hunch that loss from age is catching up with any improvements I can do with training. Maybe not. Since mid-August, I have not really put in the kind of time and effort that I did for the 25 months prior to that. No predictions. I’ll just work at it and see how it goes.
Bob S.
The Road To Boston 2008
Hi, Bob
I'm a newbie to the IP and a newbie to rowing as well. I have just been rowing about 15 months, and hope I am still a long way from peaking. I just started week 4 of a 16 week plan, hoping to go the CRASH Bs, but improve my 2K time in any case.
I want to tell you that I went back to last year and read some of your posts, which also led me to the video of your outstanding 2K performance w/ Xeno standing by. You are beyond an inspiration, and I have vowed not to complain about the training after watching you work so beautifully on that erg! Am I correct that you are 82?
As for your times being off, they still sound pretty good considering you laid off for a bit, so hang in there and see what happens. It would appear that you, if anyone, has what it takes to hold off the age decliner and keep up the pace.
Today I do 10' AT which will be my first AT workout. I am having trouble rationalizing longer warm-ups, for fear that they will steal some of the energy needed to perform well. But from reviewing what many of you have done, it would appear I am dead wrong and the warm-ups could actually help my performance. I pulled my PB 2K after 15 minutes warm-up, but only because my coach insisted and was standing there to watch. I still wonder if I benefited from it or not, but I suppose all of you well trained people can't be wrong. I'll stick with the proper warm-ups.
Thanks again for being out there as an awesome role model. I woke up with some doubts this morning. Seeing you go for it on that video has been a tremendous help today.
Good luck on the next workout.
I'm a newbie to the IP and a newbie to rowing as well. I have just been rowing about 15 months, and hope I am still a long way from peaking. I just started week 4 of a 16 week plan, hoping to go the CRASH Bs, but improve my 2K time in any case.
I want to tell you that I went back to last year and read some of your posts, which also led me to the video of your outstanding 2K performance w/ Xeno standing by. You are beyond an inspiration, and I have vowed not to complain about the training after watching you work so beautifully on that erg! Am I correct that you are 82?
As for your times being off, they still sound pretty good considering you laid off for a bit, so hang in there and see what happens. It would appear that you, if anyone, has what it takes to hold off the age decliner and keep up the pace.
Today I do 10' AT which will be my first AT workout. I am having trouble rationalizing longer warm-ups, for fear that they will steal some of the energy needed to perform well. But from reviewing what many of you have done, it would appear I am dead wrong and the warm-ups could actually help my performance. I pulled my PB 2K after 15 minutes warm-up, but only because my coach insisted and was standing there to watch. I still wonder if I benefited from it or not, but I suppose all of you well trained people can't be wrong. I'll stick with the proper warm-ups.
Thanks again for being out there as an awesome role model. I woke up with some doubts this morning. Seeing you go for it on that video has been a tremendous help today.
Good luck on the next workout.
Deborah - F 45 HWT
Actually 83, since September. Thank you for the kind words. If I were an emoticon user, I would have to put in the blushing face here.Rowmaniac wrote:Hi, Bob
Am I correct that you are 82?
I am having trouble rationalizing longer warm-ups, for fear that they will steal some of the energy needed to perform well. But from reviewing what many of you have done, it would appear I am dead wrong and the warm-ups could actually help my performance.
In regard to warm ups, I used to think that 10' was enough, but after noting that in doing interval work my second and third intervals would almost always be faster than my first one, I started wondering about it. A post by a member who went by the name of "Coach Gus" confirmed my suspicion that I wasn't doing long enough warm ups. Later I read Mike Caviston's advice on warm ups and that was the clincher. It works.
The British coach, Eddie Fletcher, provides a 2k warm up pace guide on his website:
http://www.fletchersportscience.co.uk/s ... b4aed725cd
It covers 2k times from 5:40 to 8:32 in 4" jumps. It includes three sprint intervals and runs for 19:45 with recommended rates and paces.
Bob S.
Hey Bob,
Glad to hear you're getting back in form. I still haven't "done" any of the ranking pieces yet this year but HM & 1 hour. I think I will do a 10K "for real" this Thursday on my extra session day. Are you going to use the IP this year?
Re: warmups, I have also (somewhat unwillingly) found that longer warmups are very beneficial--and the shorter and more intense the "real" workout, the better a warmup I need to do any good. (While the HC is going on, it helps me to remember those warm up meters count towards the grand total!)
I have a hard time making myself cool down...I'm always rushed and needing to go off to work and it's hard to bother rowing more when you feel so FINISHED--I've got to get better at this!
Today was 3 x 13' UT1 targ 2:04.5/22.
actual:
3144 2:04.0/22
3142 2:04.1/22
3143 2:04.0/22
It felt fine. I don't know how tomorrow's 2 x 8' AT will go. Hopefully better than my last AT workout. I will get to bed by midnight instead of 1 and that should help, plus it's only 8 min not 9. I hope I can do 1:58 (my real target for this is 1:57/26 and I haven't done better than 1:58.5/26 yet.)
85 lb squats still feel very heavy compared to 80 lbs. I will leave it at this wt. for at least 2 wks. I'm doing 3 x 10 of them every day. I wonder if I should lay off them on the more intense days and only do them on UT1 days, or at night instead of right before rowing, instead.
Glad to hear you're getting back in form. I still haven't "done" any of the ranking pieces yet this year but HM & 1 hour. I think I will do a 10K "for real" this Thursday on my extra session day. Are you going to use the IP this year?
Re: warmups, I have also (somewhat unwillingly) found that longer warmups are very beneficial--and the shorter and more intense the "real" workout, the better a warmup I need to do any good. (While the HC is going on, it helps me to remember those warm up meters count towards the grand total!)
I have a hard time making myself cool down...I'm always rushed and needing to go off to work and it's hard to bother rowing more when you feel so FINISHED--I've got to get better at this!
Today was 3 x 13' UT1 targ 2:04.5/22.
actual:
3144 2:04.0/22
3142 2:04.1/22
3143 2:04.0/22
It felt fine. I don't know how tomorrow's 2 x 8' AT will go. Hopefully better than my last AT workout. I will get to bed by midnight instead of 1 and that should help, plus it's only 8 min not 9. I hope I can do 1:58 (my real target for this is 1:57/26 and I haven't done better than 1:58.5/26 yet.)
85 lb squats still feel very heavy compared to 80 lbs. I will leave it at this wt. for at least 2 wks. I'm doing 3 x 10 of them every day. I wonder if I should lay off them on the more intense days and only do them on UT1 days, or at night instead of right before rowing, instead.
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
With a "listen to reason" voice in my head about w/up and c/d yesterday, I did the 1 x 10'AT piece.
Target 206/26
Actual 159.8/27
w/u 4338m
c/d 3477
Total meters - 10,318
It felt fine, but I can tell I am getting less than 24 hours in between workouts and am still rethinking going to 5 days/week.
Carla, can I ask you a question about your target times for AT? When I first found this forum in your first post you said you were going to use last year's 2K b/c you hate to test (a sentiment I understand) and didn't want to spend a month training at a time/for a time that would be off, anyway. I assumed that you were going with your CRASH B time of around 7:27, but your AT workout targets are 204.5. Mine are 206 on the lowest AT band using a 7:27 time. I was wondering if you decided to up the training with a lower time in mind or if your AT starts at 204.5 for a 7:27 2K for different reasons. I guess it got me wondering how many variables this plan has between ages, # workouts per week, etc. It didn't seem the AT bands (or any others) would change. Maybe you are smart enough to have picked a time you are shooting for or maybe you tested again and changed the IP. The reason I ask is that sometimes I feel as if I could work harder than the prescribed bands, pushing for what might be a better goal than my last 2K, and wondered if you were doing this. It didn't dawn on me until I read several of your posts that your numbers for target times look like they are set somewhere for about 7:20.
I guess I should leave mine based on actual until I retest in 4 weeks. I always feel like I'm going to tempt fate to teach me a lesson if I break the rules. (Old habits die hard!) All of this is so new for me, and I think I worry too much about screwing up.
And I thought this plan would allow me to row and not think. Ha!
Target 206/26
Actual 159.8/27
w/u 4338m
c/d 3477
Total meters - 10,318
It felt fine, but I can tell I am getting less than 24 hours in between workouts and am still rethinking going to 5 days/week.
Carla, can I ask you a question about your target times for AT? When I first found this forum in your first post you said you were going to use last year's 2K b/c you hate to test (a sentiment I understand) and didn't want to spend a month training at a time/for a time that would be off, anyway. I assumed that you were going with your CRASH B time of around 7:27, but your AT workout targets are 204.5. Mine are 206 on the lowest AT band using a 7:27 time. I was wondering if you decided to up the training with a lower time in mind or if your AT starts at 204.5 for a 7:27 2K for different reasons. I guess it got me wondering how many variables this plan has between ages, # workouts per week, etc. It didn't seem the AT bands (or any others) would change. Maybe you are smart enough to have picked a time you are shooting for or maybe you tested again and changed the IP. The reason I ask is that sometimes I feel as if I could work harder than the prescribed bands, pushing for what might be a better goal than my last 2K, and wondered if you were doing this. It didn't dawn on me until I read several of your posts that your numbers for target times look like they are set somewhere for about 7:20.
I guess I should leave mine based on actual until I retest in 4 weeks. I always feel like I'm going to tempt fate to teach me a lesson if I break the rules. (Old habits die hard!) All of this is so new for me, and I think I worry too much about screwing up.
And I thought this plan would allow me to row and not think. Ha!
Deborah - F 45 HWT
I finished off the 10 ranking events today with a 1k and a 500m. As an experiment, I used the Eddie Fletcher recommended warm up. I got the final average numbers to be fairly close to the recommended values, but during the actual intervals, they were all over the place. The averages came out better because I adjusted them by speeding up or slowing down in the last part of each interval to get a better match. I tried to post a picture of a comparison spreadsheet, but couldn't do it.
The slow rates were easy to obtain, since I do those a lot, but the recommended paces at those rates are awfully slow — much like the IP paces. Perhaps this could be adjusted by using a faster 2k base, but I was already using one 6 seconds faster than my most recent 2k. At the higher rates, I had problems trying to match both rates and paces.
Bob S.
The slow rates were easy to obtain, since I do those a lot, but the recommended paces at those rates are awfully slow — much like the IP paces. Perhaps this could be adjusted by using a faster 2k base, but I was already using one 6 seconds faster than my most recent 2k. At the higher rates, I had problems trying to match both rates and paces.
Bob S.
Hey Bob, so you must have all the little boxes in Nonathlon all filled in! A goal of mine for this year as last year I left off the marathon. 
Deb--
Here are my targets, taken from last year's chart for a 2K of between 7:24 and 7:28 (and I really want to be hitting the faster paces, not the slower ones.) I use the chart a little differently than other people tell me they read it; I always take the pace on the chart as the goal, where I've been told you're actually supposed to use that as the fastest pace you would do th at piece at and could do it as slow as the pace printed in the column to the left of it. Below, for example, the chart says 2:08 for UT1 if your 2K is 7:24 and 2:09 if your 2K is 7:28.
UT2 2:08--2:09/20 way easy
UT1 2:04.5--2:04/22 way easy
AT 1:57--1:58/26 hard. today I managed 1:58.7/26
TR 1:51--1:52/30 haven't had it yet
AN 1:48.5--1:49/36 haven't had it yet
I don't see how you are finding an AT target of 2:06/26--on my chart that goes with a 2K of around 8:00. You must mean UT1.
I know in at least one previous post I screwed up and called AT TR, but I don't think I've called UT1 AT. Anyway the above chart is accurate. Sounds like you are about in the same ballpark as I am but maybe should be working at getting the same paces with slightly slower rates.
Today was 2 x 8' AT, 5K w/u, I paid better attention to what I was doing with the warmup and made sure I ramped up to the right pace a few times along the way, and it went better.
2018 1:58.9/26
2022 1:58.6/26
Tomorrow I am undecided as to whether to do a 10K for time or force myself to do a 2K for the CTC. There's only a few days left of November and our team could use another girl to float another boat. Ugh. I sure don't want to do it!
Deb--
Here are my targets, taken from last year's chart for a 2K of between 7:24 and 7:28 (and I really want to be hitting the faster paces, not the slower ones.) I use the chart a little differently than other people tell me they read it; I always take the pace on the chart as the goal, where I've been told you're actually supposed to use that as the fastest pace you would do th at piece at and could do it as slow as the pace printed in the column to the left of it. Below, for example, the chart says 2:08 for UT1 if your 2K is 7:24 and 2:09 if your 2K is 7:28.
UT2 2:08--2:09/20 way easy
UT1 2:04.5--2:04/22 way easy
AT 1:57--1:58/26 hard. today I managed 1:58.7/26
TR 1:51--1:52/30 haven't had it yet
AN 1:48.5--1:49/36 haven't had it yet
I don't see how you are finding an AT target of 2:06/26--on my chart that goes with a 2K of around 8:00. You must mean UT1.
I know in at least one previous post I screwed up and called AT TR, but I don't think I've called UT1 AT. Anyway the above chart is accurate. Sounds like you are about in the same ballpark as I am but maybe should be working at getting the same paces with slightly slower rates.
Today was 2 x 8' AT, 5K w/u, I paid better attention to what I was doing with the warmup and made sure I ramped up to the right pace a few times along the way, and it went better.
2018 1:58.9/26
2022 1:58.6/26
Tomorrow I am undecided as to whether to do a 10K for time or force myself to do a 2K for the CTC. There's only a few days left of November and our team could use another girl to float another boat. Ugh. I sure don't want to do it!
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
back on the erg after travel, holidays, and evasion.
60 minutes, slow.
Carla, did you say you are doing squats every day? Try every other day and see how that feels. If you've got the plates, try to increase your weight 5 lbs every week or 10 days. When you hit a plateau, back off the weight for a bit. Then think about switching it up: more weight, fewer reps.
60 minutes, slow.
Carla, did you say you are doing squats every day? Try every other day and see how that feels. If you've got the plates, try to increase your weight 5 lbs every week or 10 days. When you hit a plateau, back off the weight for a bit. Then think about switching it up: more weight, fewer reps.
Carla, Thanks for sharing and clarifying your chart info. Yes, you are right. I meant UT1 with a 2:06, not AT. 
After reviewing what you sent, I do believe the times for each level from your chart from last year makes the UT1 and AT times come out a bit different (faster) than I would get for the same 2K test starting point using this year's IP site. Using the current IP site, I would still have to enter that I can row a 7:20 2K to get the plan to dictate a UT1 pace as low as 2:04. In fact a 7:20 2K test time results in a UT1 at 2:04- 2:10. This seems a bit of a material difference, but I guess it is what it is. I think last year's chart has you working harder, which of course will probably be great in the end! That's the reason I was so confounded. I really didn't mean to pry, but I'm kind of a math geek and thought, "hmmm, the target times for her workouts are so much lower than for a 7:27 even if she's doing the hardest/fastest end of each band. Am I doing something wrong???" At least now I know it's because you are using charts from last year, which apparently worked quite well for you. Hopefully what I'm doing will work out on this end.
All of this aside, I am getting some clarity today about my ability to continue to row on the water and do this plan 6 days/week. I had a more intense water session than usual today (OTW for 2 hours--lots of drills but 2 hours is still 2 hours), and found the 2 x 12' UT1 something I just wanted to get done. Not a good approach.
My Target was 2:06 and Actual 205.9. spm was 25. I think the fatigue from the 2hours OTW made me go faster on the slide, which is not good. I am somewhat notorious for being able (and I actually prefer) rowing with high power at lower rates, so this is a bit odd for me. I am now in serious "face reality" mode and am going to spend time tomorrow figuring out how many days per week I can do IP while I'm OTW. It would seem my OTW days are redundant (or harder, actually) than these easier UT1 days. Sometimes it takes some really tired body parts to give you clarity.
I suspect checking my resting HR upon waking tomorrow is going to tell me I'm overtrained. I don't think I need to do this to know what I already suspect, but we'll see.
And so tomorrow is another day.
After reviewing what you sent, I do believe the times for each level from your chart from last year makes the UT1 and AT times come out a bit different (faster) than I would get for the same 2K test starting point using this year's IP site. Using the current IP site, I would still have to enter that I can row a 7:20 2K to get the plan to dictate a UT1 pace as low as 2:04. In fact a 7:20 2K test time results in a UT1 at 2:04- 2:10. This seems a bit of a material difference, but I guess it is what it is. I think last year's chart has you working harder, which of course will probably be great in the end! That's the reason I was so confounded. I really didn't mean to pry, but I'm kind of a math geek and thought, "hmmm, the target times for her workouts are so much lower than for a 7:27 even if she's doing the hardest/fastest end of each band. Am I doing something wrong???" At least now I know it's because you are using charts from last year, which apparently worked quite well for you. Hopefully what I'm doing will work out on this end.
All of this aside, I am getting some clarity today about my ability to continue to row on the water and do this plan 6 days/week. I had a more intense water session than usual today (OTW for 2 hours--lots of drills but 2 hours is still 2 hours), and found the 2 x 12' UT1 something I just wanted to get done. Not a good approach.
My Target was 2:06 and Actual 205.9. spm was 25. I think the fatigue from the 2hours OTW made me go faster on the slide, which is not good. I am somewhat notorious for being able (and I actually prefer) rowing with high power at lower rates, so this is a bit odd for me. I am now in serious "face reality" mode and am going to spend time tomorrow figuring out how many days per week I can do IP while I'm OTW. It would seem my OTW days are redundant (or harder, actually) than these easier UT1 days. Sometimes it takes some really tired body parts to give you clarity.
I suspect checking my resting HR upon waking tomorrow is going to tell me I'm overtrained. I don't think I need to do this to know what I already suspect, but we'll see.
And so tomorrow is another day.
Deborah - F 45 HWT
Hey Tom,TomR wrote:back on the erg after travel, holidays, and evasion.
60 minutes, slow.
Carla, did you say you are doing squats every day? Try every other day and see how that feels. If you've got the plates, try to increase your weight 5 lbs every week or 10 days. When you hit a plateau, back off the weight for a bit. Then think about switching it up: more weight, fewer reps.
oh, tutt tutt on the evasion!! How slow is "slow"?
Yes, I'm doing the squats every day. I've been taking it really slow as far as upping the weights--I think it's been every 2 or 3 weeks. I don't know why but I don't want to reduce the reps. I want to slowly increase the wts while maintaining the reps. Mostly because rowing is lots of reps in itself. Also I don't know why I'm doing them every day but somehow I think I should be able to do that and not really notice it.
A lousy workout today. I was practicing last night and only noticed the time at 12:45 am --so much for getting to bed early. Up at 6 with the intent to do a hard 10K but I just had no guts and stopped a bunch of times--the first time with 3K to go. While I was going it was fine--2:02 or so, and then when I started up again 1:57 ish, but then I would poop out again. Tomorrow will be better. Rehearsal tonight till 10 PM and when it's over I'm going straight to bed.
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
Carla--
Is it permitted to ask a man how "slow" he went? That's like asking a lady, well . . . something indiscreet.
Slow=2.19 and change. Slow.
Tonight was better. 10k, season's best. 2.03.1 avg. 41.01.9
It felt wrong at the start. Legs ok. Wind ok. But felt slightly dizzy, as though I'd bonked. Almost gave it up, but after about 5,500 meters, I felt much better, and brought it home stylishly, if I do say so myself.
I wonder whether the bad start is a result of an inadequate warm-up.
Regarding lifting, I'm no expert, but I don't recall having seen a protocol for strength training that has the athlete squatting every day. You could try every other day and see how that feels. If you're fresher when you lift, you could increase the weight more agressively or do a 4th set.
But hey, your erg results are better than mine, so who am I to give advice?
Is it permitted to ask a man how "slow" he went? That's like asking a lady, well . . . something indiscreet.
Slow=2.19 and change. Slow.
Tonight was better. 10k, season's best. 2.03.1 avg. 41.01.9
It felt wrong at the start. Legs ok. Wind ok. But felt slightly dizzy, as though I'd bonked. Almost gave it up, but after about 5,500 meters, I felt much better, and brought it home stylishly, if I do say so myself.
I wonder whether the bad start is a result of an inadequate warm-up.
Regarding lifting, I'm no expert, but I don't recall having seen a protocol for strength training that has the athlete squatting every day. You could try every other day and see how that feels. If you're fresher when you lift, you could increase the weight more agressively or do a 4th set.
But hey, your erg results are better than mine, so who am I to give advice?
Hey Tom,
Not a bad 10K, I tried one myself the other day and had not guts at all and ended up stopping about 3 times....yuck....
Forced myself to do a 2K today as it's the last day for the CTC and I was overdue for it anyway. It was a very ugly row-felt bad and probably looked worse--I let the rate go pretty high (probably 5 mps or some such rubbish), mainly the whole point was to face the demon and actually do a 2K. Very slow
std erg, 7:37.6 1:54.4/36
My log card was full so I couldn't verify it but it was such a crap row I wouldn't care to rank it anyway However at least it floated a boat for the TAffs.
I may switch plans to the TTTP Plan that the Taffs are all doing but I'm not sure.
Not a bad 10K, I tried one myself the other day and had not guts at all and ended up stopping about 3 times....yuck....
Forced myself to do a 2K today as it's the last day for the CTC and I was overdue for it anyway. It was a very ugly row-felt bad and probably looked worse--I let the rate go pretty high (probably 5 mps or some such rubbish), mainly the whole point was to face the demon and actually do a 2K. Very slow
std erg, 7:37.6 1:54.4/36
My log card was full so I couldn't verify it but it was such a crap row I wouldn't care to rank it anyway
However at least it floated a boat for the TAffs.I may switch plans to the TTTP Plan that the Taffs are all doing but I'm not sure.
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
I had thought of doing the IP, but I got on that distance training experiment of mine at the beginning of the season. I intended to switch to the IP once I had worked my way done to the shorter pieces. The problem was that I had so many delays and breaks along the way that, by the time I was ready for the IP, there wasn't enough time left to do it. As I remember it, the minimum was 16 weeks. I have heard that the IP has been changed, so perhaps it is different now, but I didn't check it out. The main change that I have read about is that it seems to involve the HR nowadays. I don't think that I would like that. The feedback from the monitor is too erratic.seat5 wrote:Hey Bob,
Are you going to use the IP this year?
Recently my training, if you could call it that has sort of given way to a bunch of time trials, culminating with a PB in the 500m of all things. I have given a lot of details on the U.K. forum under a thread called "Downhill all the way." It is under the training section.
At this point I might try out the modified Pete Plan, since it is only three weeks. If I am going to go for a 2k goal, it would be the for the Beach Sprints satellite regatta in Long Beach which should be just about two months away, i.e. 2-3 rounds of the Pete Plan. I just don't know if I am ready to do that many days a week of erging. I have the feeing that I do better when I keep it down to 2-3 days a week.
regards,
Bob S.
Good job on the 2k, Carla. You went from 2000 to 0 at a brisk pace. You proved to yourself, yet again, that you can do it. In future trials you can chip away at that time with confidence, and by the middle of February, you'll be on track to go fast. Easy.
What's the Welshie's training plan? Do you have to set up your erg at the mouth of a coal mine? Sing Methodist hymns?
What's the Welshie's training plan? Do you have to set up your erg at the mouth of a coal mine? Sing Methodist hymns?
Carla, if I had the schedule you keep, got as little sleep as you do, and had taken 3 months off this summer from erging, I can't imagine being close to your apparent fitness level and split times, so I wouldn't worry too much about the 2K. That is a good starting point for someone who trained herself to an excellent and winning 2K time last year. I read some of your account of how you did this plan last year, and was amazed at how much time you took off from beginning to race day, and most notably within the final three months. I'd say we ain't see nothin' yet from you! 
Tom, nice season best on the 10K. I like that distance for good steady state junk meters, but I never enjoy going for the time.
Bob, I continue reading your posts (and others from last year's road to Boston) and wonder how I could send your profile to my dad and let him see how an 83 year old can really go! I see your meters and feel like a lazy teenager in comparison.
I did decide to take the IP back down to 5 per week in consideration of substantial water time. (I plan adjust the UT1 days on, off, or reduced based on what I do OTW) I am still a novice rower, but I should realize that even drills and rowing by 6s is still rowing and I can't double up too much or I will crash and burn. (not the Crash B I was looking for... )
I did 1 x 12'AT yesterday.
5K warm up
target 2.00/26spm
actual 1.59.8 / 27 spm
c/d 2K
Decent day. I think my HR still goes too high for AT, but the effort seems reasonable so I have decided I'll go with the paces, do the workouts, and not worry too much about my HR. And I got another 10K + for the HC. I do think I should have flipped the w/up and c/d. 5K still seems too long for my w/u. Call me a wimp. I am looking to conserve energy when I haven't rowed my 'time piece'.
I went OTW again yesterday in a single after the workout, and it actually felt more like a cool down than anything else. Just a nice easy row. I guess part of me wishes I were just on the erg so I could be exact about the IP, but then I realize I started rowing b/c I wanted to be out on the water. I hope I can marry the two goals without screwing up my plans for both.
Today is 2 x 15 UT1. I am missing the longer steady state pieces that always made me feel more secure inside that I was getting into better condition. Looking at results many of you had from using this plan last year, I know it must work. But like Carla has mentioned, it's hard not to miss some of the longer workouts when you are accustomed to them. I'm tempted to just do a 60' UT2, but then I would be cheating.
Arghhhhhh!
Tom, nice season best on the 10K. I like that distance for good steady state junk meters, but I never enjoy going for the time.
Bob, I continue reading your posts (and others from last year's road to Boston) and wonder how I could send your profile to my dad and let him see how an 83 year old can really go! I see your meters and feel like a lazy teenager in comparison.
I did decide to take the IP back down to 5 per week in consideration of substantial water time. (I plan adjust the UT1 days on, off, or reduced based on what I do OTW) I am still a novice rower, but I should realize that even drills and rowing by 6s is still rowing and I can't double up too much or I will crash and burn. (not the Crash B I was looking for... )
I did 1 x 12'AT yesterday.
5K warm up
target 2.00/26spm
actual 1.59.8 / 27 spm
c/d 2K
Decent day. I think my HR still goes too high for AT, but the effort seems reasonable so I have decided I'll go with the paces, do the workouts, and not worry too much about my HR. And I got another 10K + for the HC. I do think I should have flipped the w/up and c/d. 5K still seems too long for my w/u. Call me a wimp. I am looking to conserve energy when I haven't rowed my 'time piece'.
I went OTW again yesterday in a single after the workout, and it actually felt more like a cool down than anything else. Just a nice easy row. I guess part of me wishes I were just on the erg so I could be exact about the IP, but then I realize I started rowing b/c I wanted to be out on the water. I hope I can marry the two goals without screwing up my plans for both.
Today is 2 x 15 UT1. I am missing the longer steady state pieces that always made me feel more secure inside that I was getting into better condition. Looking at results many of you had from using this plan last year, I know it must work. But like Carla has mentioned, it's hard not to miss some of the longer workouts when you are accustomed to them. I'm tempted to just do a 60' UT2, but then I would be cheating.
Arghhhhhh!
Deborah - F 45 HWT