7:18!!! WOW! Congratulations! Now you must feel very confident--you did under 7:20 with no sprint--really excellent. You followed your plan very well. And it is obvious that it was not the impending cold that got in the way on race day, as you did this stellar 2K while probably physically feeling worse than you did before.
Well, now that you know you really can do it, relax & get well!
Rick, I did not know about the Carole Mac challenge--so the CTC is a 1k just for tomorrow? maybe....
The Road To Boston 2008
Well done, Deborah. Well done, indeed.
Tonight I did the 7777 CTC. When I went to post it, the Carole Mac challenge was on the board, so I sat down and did a 1k.
7777 in 31.47.2/2.02.6, a bit faster than last time
1000 in 1.53.0. I went out without a plan. About 350 meters in my plan was simply to finish.
I also did some 20 second sprints to see if I could improve my stroke. It was the same hooker-on-a-waterbed scene, so I got out some planks and blocked my erg in place. Still went slow.
Tonight I did the 7777 CTC. When I went to post it, the Carole Mac challenge was on the board, so I sat down and did a 1k.
7777 in 31.47.2/2.02.6, a bit faster than last time
1000 in 1.53.0. I went out without a plan. About 350 meters in my plan was simply to finish.
I also did some 20 second sprints to see if I could improve my stroke. It was the same hooker-on-a-waterbed scene, so I got out some planks and blocked my erg in place. Still went slow.
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Yankeerunner
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Deborah, great news! On to Boston! All things considered it looks like things went as well as they could. Back on track. 
Tom, doing a 1km immediately following a 7777m would make it a bit tougher than it needs to be. Good though that you followed the plan that developed after 350m, that is, that you didn't just handle down but finished it out. I'm sure Carole would approve.
My Magnificent McNally's Memorial 1km was scheduled for after the workday when I tend to be faster, but then I worried that because of the time-zone difference I might not get it posted before midnigth UK time. Plus I got psyched reading about those who had already done it and decided to make it my morning workout instead.
2198m 10:00.0 2:16.4 22spm (warmup with accelerations)
2264m 10:00.0 2:12.5 25spm (warmup with faster accelerations)
1000m 03:25.6 1:42.8 39spm
1903m 10:00.0 2:37.6 18spm (cooldown)
49 degrees, 129df, Thompson Brothers Band singing 'Caroline' on the CD player. Based on my 1:48.0 pace from the last 2km test I figured that 1:43.0 was possible if I wasn't a wuss. After a slowish start I chased it down the whole way and finally got to it in the final 100m. Since I've been stricken with the dry heaves ever since, as I cooled down and now sitting at the computer I've got to assume that I gave everything I had to give. CaroleMac deserved nothing less. R.I.P Auntie Carole.
Tom, doing a 1km immediately following a 7777m would make it a bit tougher than it needs to be. Good though that you followed the plan that developed after 350m, that is, that you didn't just handle down but finished it out. I'm sure Carole would approve.
My Magnificent McNally's Memorial 1km was scheduled for after the workday when I tend to be faster, but then I worried that because of the time-zone difference I might not get it posted before midnigth UK time. Plus I got psyched reading about those who had already done it and decided to make it my morning workout instead.
2198m 10:00.0 2:16.4 22spm (warmup with accelerations)
2264m 10:00.0 2:12.5 25spm (warmup with faster accelerations)
1000m 03:25.6 1:42.8 39spm
1903m 10:00.0 2:37.6 18spm (cooldown)
49 degrees, 129df, Thompson Brothers Band singing 'Caroline' on the CD player. Based on my 1:48.0 pace from the last 2km test I figured that 1:43.0 was possible if I wasn't a wuss. After a slowish start I chased it down the whole way and finally got to it in the final 100m. Since I've been stricken with the dry heaves ever since, as I cooled down and now sitting at the computer I've got to assume that I gave everything I had to give. CaroleMac deserved nothing less. R.I.P Auntie Carole.
Good thing you mentioned the time zone Rick just got home 6:35 looked on line and saw your post, jumped into rowing clothes and just barely managed to get it done to post before 7pm my lungs are killing like knives,no warmup& almost fell up the stairs trying to get it on soon enough
PB by one sec and last time was on slides and 39 spm this was std erg
3:34.5/39 1:47.7
I don't feel too great my teeth feel like they are going to pop off
This gives me some encouragement as I can see a real improvement over last year's 1K and hope that the fact that my race will be in the afternoon and not in the morning will help as it's very obvious that I perform much better when it's not cold, dark, and I'm half asleep and hungry and dehydrated as I usually am at workout time!
PB by one sec and last time was on slides and 39 spm this was std erg
3:34.5/39 1:47.7
I don't feel too great my teeth feel like they are going to pop off
This gives me some encouragement as I can see a real improvement over last year's 1K and hope that the fact that my race will be in the afternoon and not in the morning will help as it's very obvious that I perform much better when it's not cold, dark, and I'm half asleep and hungry and dehydrated as I usually am at workout time!
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
Spent most of my non-working hours over the last few days in the car in either traffic jams or trying to teach it how to ice-skate so no erging. 
Great job on the 2k Deborah. You've got some courage less than a week after that race to do another 2k and pull off a sub 7:20.
Tom, 7777 AND a 1k? Sounds like a good start of a taper.
4x1500m R5 at AT level today. Was a lot easier than my usual 4x2k.
1:59.4 spm 24
1:59.2 spm 25
1:59.0 spm 25
1:58.7 spm 25
9 more days...
Veronique
Great job on the 2k Deborah. You've got some courage less than a week after that race to do another 2k and pull off a sub 7:20.
Tom, 7777 AND a 1k? Sounds like a good start of a taper.
4x1500m R5 at AT level today. Was a lot easier than my usual 4x2k.
1:59.4 spm 24
1:59.2 spm 25
1:59.0 spm 25
1:58.7 spm 25
9 more days...
Veronique
Happy Valentine's Day. Everyone give their erg sweethearts a nice, big hug! 
Carla, superb job pulling a PB on that 1K when you were scrambling to even get started. Very nice work!!!
Veronique, I think you are really going to do well in Boston given these intervals of late.
Rick, nice tribute to Carole. I sure wish I could wear a smile like that when I erg. It looks like she was having fun, which is enviable.
Tom wrote
Tomorrow I am on the erg at 5:45am with my team. I'll try to avoid any heavy lifting and blend working out with everyone with a need to just do something that will keep me pointed in the right direction for next weekend. We've had another nasty spill in the bay, so all boats are off the water until further notice. Boo hoo. I was looking fwd to picking up an oar.
Happy Friday, everyone.
Carla, superb job pulling a PB on that 1K when you were scrambling to even get started. Very nice work!!!
Veronique, I think you are really going to do well in Boston given these intervals of late.
Rick, nice tribute to Carole. I sure wish I could wear a smile like that when I erg. It looks like she was having fun, which is enviable.
Tom wrote
Tom, I have looked all over the C2 website and in a few rowing books, and still can't find this sort of problem referenced anywhere. I don't suppose this is a Tom original, is it? Really--what a visual!It was the same hooker-on-a-waterbed scene, so I got out some planks and blocked my erg in place.
Tomorrow I am on the erg at 5:45am with my team. I'll try to avoid any heavy lifting and blend working out with everyone with a need to just do something that will keep me pointed in the right direction for next weekend. We've had another nasty spill in the bay, so all boats are off the water until further notice. Boo hoo. I was looking fwd to picking up an oar.
Happy Friday, everyone.
Deborah - F 45 HWT
That's $#%%@ fast! Ranked #1--congratulations!!! Now is that going to be your last real fast piece before Boston?1000m 03:25.6 1:42.8 39spm
Sorry I didn't take note of this last night--I saw your mention of the time zone and freaked out before I finished reading it!
The IP called for 1 x 10 AT and I thought I would do 2 x 10 AT, but was surprised to find, after my usual 5K warmup, that I couldn't do it. My legs were too tired and heavy from last night and I couldn't do any better than about 2:00 pace at 26 (should have been around 1:57/26) so I just took it easy for the 10 min and called it a day. I really should have done more warmup yesterday and more cool down.
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
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Yankeerunner
- 10k Poster
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Top notch effort Carla, especially with no warmup. The must have been some serious adrenaline flowing at the time. 
My own probably will be the hardest thing left before the race. I may do one more 2km, but I doubt that it will be as hard as that was.
Tom, I will be visualizing all day.
Last night I did a 10' warmup, a 5km steady-state that felt good, and a 10' cooldown. Unfortunately I don't know for sure exactly how good the 5km was because as soon as I pulled the last stroke the screen went blank and the memory was erased. Since I had the monitor covered except for the meters I can just assume that it was a fantastic time and not be troubled by reality. I wonder if I need to download some update to the PM4? 
This morning is a scheduled session off. I intend to do another steady 5km tonight and take a shot at a steady 7777m on Saturday morning.
My own probably will be the hardest thing left before the race. I may do one more 2km, but I doubt that it will be as hard as that was. Tom, I will be visualizing all day.
Last night I did a 10' warmup, a 5km steady-state that felt good, and a 10' cooldown. Unfortunately I don't know for sure exactly how good the 5km was because as soon as I pulled the last stroke the screen went blank and the memory was erased. Since I had the monitor covered except for the meters I can just assume that it was a fantastic time and not be troubled by reality.
I wonder if I need to download some update to the PM4? This morning is a scheduled session off. I intend to do another steady 5km tonight and take a shot at a steady 7777m on Saturday morning.
Rick,
Perhaps your erg's batteries are dead and you outlasted that pink bunny.
After three hard days, I took last night off. Tonight will be 3x750, then a trial on Sunday--1600 meters. I think I know what I can do, but a test will help eliminate guesswork. Next week will motly be short race-pace stuff to stay prepared and perhaps, if the goddess smiles upon me, clean up technique a bit.
Perhaps your erg's batteries are dead and you outlasted that pink bunny.
After three hard days, I took last night off. Tonight will be 3x750, then a trial on Sunday--1600 meters. I think I know what I can do, but a test will help eliminate guesswork. Next week will motly be short race-pace stuff to stay prepared and perhaps, if the goddess smiles upon me, clean up technique a bit.
I did about 7K on the erg at a light pace this morning, focusing 5 minutes each on various form drills and it was nice to be able to ignore the splits for a change. That said, I got home and could suddenly feel the fatigue in my legs. After doing the 2K on Wednesday my legs felt a little tired that night, but then the next day (yesterday) I couldn't tell I had done the piece. Now today I go paddle and am somewhat humbled and surprised at the fatigue at what felt like a non-event this morning.
I am trying to find some good information about increased recovery times as we age. Anybody have any good sources for this kind of reading? I know it's all dependent on the individual, but sometimes I'll do a hard workout and think I don't feel it, and then a few days later there is this extra fatigue that I didn't even know was there.
I am also wondering if the cumulative effect of several months of 2K training is also affecting my recovery time. Maybe that's why the IP tapers off over a 2 week period before race day.
Hmmmm, I'd say I was wishing I were 30 again, but then look at how much faster I'd need to be. I guess aging beats the alternative!
I am trying to find some good information about increased recovery times as we age. Anybody have any good sources for this kind of reading? I know it's all dependent on the individual, but sometimes I'll do a hard workout and think I don't feel it, and then a few days later there is this extra fatigue that I didn't even know was there.
I am also wondering if the cumulative effect of several months of 2K training is also affecting my recovery time. Maybe that's why the IP tapers off over a 2 week period before race day.
Hmmmm, I'd say I was wishing I were 30 again, but then look at how much faster I'd need to be. I guess aging beats the alternative!
Deborah - F 45 HWT
Definitely would be my answer. You can't be in peak race shape year round. If you sharpen yourself to too fine a point, you'll break. There are always folks who overdo it and end up with colds and the like around race time.Rowmaniac wrote: I am also wondering if the cumulative effect of several months of 2K training is also affecting my recovery time.
I was, in fact, feeling weary 2 days after my 7777 plus 1k and thinking I ought to consider backing off.
But first I had to do my 3x750/3'R
today-- 1.51.4
2007--1.48.5
Also threw in 6x20 (1 min R) to practice at race ratings, without the lactate build up.
I'll do my 1600 trial Sunday.
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Yankeerunner
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Deborah & Tom, I'm paying attention to your delayed fatigue. I get the same thing a lot. I'll complete a hard morning workout then feel like a million bucks while walking to work, thinking 'great, I'm so fit that I bounce back with in minutes!' Then a day or two later I feel the fatigue. We must get an endorphin boost from having successfully completed a workout and hitting our goal, and it gives us a false sense of security.
Last night my monitor did not go blank as I basically repeated the Thursday night workout.
1737m 08:00.0 2:18.1 20spm (warmup)
5000m 20:17.7 2:01.7 25spm
1642m 08:00.0 2:26.1 18spm (cooldown)
S10MPS with the monitor covered except for meters, 53 degrees, 129df, ribs unwrapped, David Allan Coe on the CD player. It actually felt a bit faster, showing how unreliable feeling can sometimes be. Perfectly utilitarian workout though. Satisfied.
splits:
1000m 2:04.9 24spm
2000m 2:00.8 25spm
3000m 2:02.6 24spm
4000m 2:00.7 25spm
5000m 1:59.7 25spm
This morning was a 10km with the splits set for 1111m in order to extract a CTC 7777m out of it.
01731m 08:00.0 2:18.6 20spm (warmup)
10000m 39:35.1 1:58.8 25spm
01629m 08:00.0 2:27.3 18spm (cooldown)
S10MPS with the monitor covered except for meters, 49 degrees, 122df, ribs wrapped, Dwight Yoakam Live on the CD player. My ribs and back are the best that they have been in months, but I still can't get through a whole day without some twinge or niggle to remind me that it is not at all a well rib/back. After having left the wrap off last night it was feeling a bit spastic so back on it went this morning. Seemed good. I put a little extra oomph into it for the CTC although under the constraints of being strapless and maintaining 10 meters per stroke. Turned out that when I deducted the final 2223m in order to get a CTC time I was a half-second slower than Carla. Bragging rights remain hers.
splits:
1111m 4:30.2 2:01.6 24spm
2222m 4:24.8 1:59.1 25spm
3333m 4:23.1 1:58.4 25spm
4444m 4:24.5 1:59.0 25spm
5555m 4:23.2 1:58.4 25spm
6666m 4:22.2 1:58.0 25spm
7777m 4:22.5 1:58.1 25spm
8888m 4:22.5 1:58.1 26spm
9999m 4:21.9 1:57.8 25spm
10000m 0:00.2 1:40.0
Last night my monitor did not go blank as I basically repeated the Thursday night workout.
1737m 08:00.0 2:18.1 20spm (warmup)
5000m 20:17.7 2:01.7 25spm
1642m 08:00.0 2:26.1 18spm (cooldown)
S10MPS with the monitor covered except for meters, 53 degrees, 129df, ribs unwrapped, David Allan Coe on the CD player. It actually felt a bit faster, showing how unreliable feeling can sometimes be. Perfectly utilitarian workout though. Satisfied.
splits:
1000m 2:04.9 24spm
2000m 2:00.8 25spm
3000m 2:02.6 24spm
4000m 2:00.7 25spm
5000m 1:59.7 25spm
This morning was a 10km with the splits set for 1111m in order to extract a CTC 7777m out of it.
01731m 08:00.0 2:18.6 20spm (warmup)
10000m 39:35.1 1:58.8 25spm
01629m 08:00.0 2:27.3 18spm (cooldown)
S10MPS with the monitor covered except for meters, 49 degrees, 122df, ribs wrapped, Dwight Yoakam Live on the CD player. My ribs and back are the best that they have been in months, but I still can't get through a whole day without some twinge or niggle to remind me that it is not at all a well rib/back. After having left the wrap off last night it was feeling a bit spastic so back on it went this morning. Seemed good. I put a little extra oomph into it for the CTC although under the constraints of being strapless and maintaining 10 meters per stroke. Turned out that when I deducted the final 2223m in order to get a CTC time I was a half-second slower than Carla. Bragging rights remain hers.
splits:
1111m 4:30.2 2:01.6 24spm
2222m 4:24.8 1:59.1 25spm
3333m 4:23.1 1:58.4 25spm
4444m 4:24.5 1:59.0 25spm
5555m 4:23.2 1:58.4 25spm
6666m 4:22.2 1:58.0 25spm
7777m 4:22.5 1:58.1 25spm
8888m 4:22.5 1:58.1 26spm
9999m 4:21.9 1:57.8 25spm
10000m 0:00.2 1:40.0
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johnlvs2run
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