Breaking 7 min in 2K

TabbRows · Post by **TabbRows** » February 14th, 2007, 11:05 am

Dreadnaught,

That you at the Southern Sprints with a 6:56?!!

If so, way to go!! Looks like your training and all the advice paid off.

ST

Dreadnought · Post by **Dreadnought** » February 14th, 2007, 3:44 pm

TabbRows wrote:Dreadnaught,

That you at the Southern Sprints with a 6:56?!!

If so, way to go!! Looks like your training and all the advice paid off.

ST

Sorry to disappoint you, but I didn't make it down there. I had some last minute familiy obligations the prevented me from leaving twon. I ended up doing my own half-hearted attempt at a 2K on the same day. I stayed just under a 1:45 pace for nearly 1100m and I suddenly quit when it started to got harder. It just wasn't my day.

I made up for it the following afternoon as I participated in a 10 mile beach run. I ended up doing just over 8:30/mile. I may have been able to go a little faster, but I started to to feel some soreness in my hip in the second 1/2 of the run and I didn't want to risk an injury.

My next major running event will be a 15K (9.3mi) in March. I hope to be able to average around 8:00/mile.

I'm still erging and I still want to break 7:00 in the 2K. I may cut back to doing it only 2x/week as I increase my other activities (swimming, biking, running, weights).

TabbRows · Post by **TabbRows** » February 15th, 2007, 1:45 pm

Good luck with the training.

I guess triathlon season is soon upon us.

Atorrante · Post by **Atorrante** » February 15th, 2007, 9:09 pm

Atorrante · Post by **Atorrante** » February 15th, 2007, 9:11 pm

I have been rowing for 3 years, but only recently (about 3 months) has taken it with some passion. Actually my training consist of 8K to 10K pieces at 1:54 pace, Monday to Friday. Weekends are for the bike. For example, today made an 8K in 30:21 (1:53.8 pace). My last 10K time was 38:18. I have never try a 2K because when I sit in the erg prefer to do long rows. With those times, do you think I can do a 7 minutes 2K right now. I am a 49 years old M, 5'7" with 165 pounds weight.

yehster · Post by **yehster** » February 16th, 2007, 12:04 am

Atorrante wrote:I have been rowing for 3 years, but only recently (about 3 months) has taken it with some passion. Actually my training consist of 8K to 10K pieces at 1:54 pace, Monday to Friday. Weekends are for the bike. For example, today made an 8K in 30:21 (1:53.8 pace). My last 10K time was 38:18. I have never try a 2K because when I sit in the erg prefer to do long rows. With those times, do you think I can do a 7 minutes 2K right now. I am a 49 years old M, 5'7" with 165 pounds weight.

Yes... Paul's formula says 10K pace would be roughly 2K pace + 11 secs. So the numbers say your 2K pace would be about 1:44.

Qualitatively speaking your 10K pace is very solid.

toby · Post by **toby** » February 16th, 2007, 12:36 am

Atorrante wrote:For example, today made an 8K in 30:21 (1:53.8 pace). My last 10K time was 38:18. I have never try a 2K because when I sit in the erg prefer to do long rows. With those times, do you think I can do a 7 minutes 2K right now. I am a 49 years old M, 5'7" with 165 pounds weight.

I think you'd be safe trying a 2K at 10K-10 pace (1:45 based on your 38:18 10K). If you haven't done much (or any) 2K pace rowing you might try a 3x1K (which I row at very close to what I can hold for 2K, maybe 2K-1) to get a feel for the sub-7 rate/pace. Try the 3x1K on a Monday when you're rested, and if it goes well at 1:44 I think you'd be set for a sub-7 2K the following Sunday or Monday (after your usual week of training, with maybe something like a 2x500 on Friday instead of the 8-10K).

If you don't like the 3x1K idea, if you can pull an all-out 500m at 1:34-1:35 you should be able to go sub-7 for the 2K (given your 10K split).

For the sub-7 2K attempt you'll want to be well warmed up. If I were trying this (and I hope to be doing it when I turn 50 in a couple of months) I would do the first 500m at 1:45.5, the middle 1000m at 1:45.0, then 1:44.5 until the final 25 strokes when everything goes on the table.

Good luck! I wouldn't be surprised if you're closer to 6:56 than 7:00, but better to be a bit conservative the first time out.

Atorrante · Post by **Atorrante** » February 16th, 2007, 8:15 pm

Thanks. Those replies were very motivational, and think will try it next week. Will post results when done.