I’m going to update my blog on the Concept 2 website for now.
All the fun and games can be found by clicking on the following link:
http://www.concept2.co.uk/forum/blog.php?u=9288
GarethThomas.com
The shenanigans and procrastinations of a 33 year old
Nervous schmervous - Session completed and a 2k pb
Well, session went slightly better than expected. To remind all you excited readers, the plan was:
2k @ 1:42.5, 6′ r
1k @ 1:41.5, 4′r
500m @ 1:40.5
Actual session went as follows:
3k warmup
2k @ 1:41.7, 6′r (6:46.8 pb by 10 seconds)
1k @ 1:41.0, 4′r
500m @ 1:38.8
2.5k warm down
And now sat on the couch enjoying a low alcohol Carlsberg (that the bastards Asda overcharge me for).
Heart rate hit 180 after 1200m of the 2k and 800m of the 1k. Only got up to 177 on the 500m. 180, if not my max these days, can’t be far off it. This is obviously good as the fitter you get, the lower your max HR gets (a weird concept that I still don’t fully comprehend but I’m assured it’s true). Last year, my max HR was 192 (lab tested).
I held back slightly, and I do mean slightly, on the 2k bearing in mind what was to follow. Reckon on an all-out at present fitness I could get below 6:45, perhaps even down as far as 6:40. Any further improvements will only come out of more hard work.
The 1k was the hardest section. At about 400m to go, the negative thoughts started entering my head, mainly as my breathing became laboured to the point of comical. Pain is temporary, giving up is forever combined with an internal ‘get a fucking move on lard arse’ did it’s trick again and I got there slightly ahead of schedule.
The 500m was the easiest section because it was so short and the last section, nothing was going to stop me going faster again.
Minor puking incident at the end of the warm down but nothing to worry about.
Must say, I’m looking forward to my steady 10k tomorrow now!
Stupidly Nervous
I’ve got a tough session tonight.
2k @ 1:42.5
6′ r
1k @ 1:41.5
4′ r
500m @ 1:40.5
My recent form and continuing fitness, combined with 48 hours rest all suggest that this will be a tough but manageable training session.
But I’ve been nervous as hell about it all day - and even dreamt about the bloody thing all last night.
Been pondering why.
I hate failing at things. I love getting things right but I tend naturally to be motivated by avoiding failure rather than achieving success. In my professional and personal life, I take measures to help me focus on being successful and I think it’s a much more positive way to be.
But I obviously haven’t done that for my erging yet. I’m still new - not quite 3 months in - to the sport and so my improvement is marked and quick and I’m (hopefully) still a long way from being as fast I can be.
However, this session will be getting very close to my 2k personal best. The pace itself will beat my current pb by 6 seconds but what I mean is that if I went full tilt, I wouldn’t be able to go much faster. This puts me in a position where there’s a possibility of failing.
And that’s what’s been shitting me up all day.
Of course, I won’t fail - because I won’t let myself. I’ll fall off the rower before I handle down.
More on Paul’s Law
Well, that’s my current Paul’s Law predictions based on today’s half marathon. Makes for some interesting thoughts on my current and future performances.
500m
Current pb: 1:31.5. Was set at the end of an 8×500m interval session on 11th November. Pretty confident I can beat this time. Not going to tie myself to a particular prediction but I would be disappointed if I can’t managed sub 1:30. Will have a crack on Tuesday.
1000m
Current pb: 3:15.7. Again, was set at the end of an interval session. 4×1000m. Pretty confident I can beat that time too. I guess 3:10.21 sounds as good a goal as any for now. Not sure when I’ll go for it though.
1609m
Current pb: 5:26.6. That was an all out attempt for the Challenge Series. However, it was my first ever attempt and my pacing was probably a little off. 5:17 sounds achievable. Again, not sure when I’ll make an attempt.
2000m
Current pb: 6:56.9. Another end of interval attempt. 3, 2.5, 2k intervals. Since my 7:09 pb, I haven’t had an all-out 2k attempt. My ‘back of my head’ goal has been 6:45 for a while. I like the sound of 6:40 as it puts me that much closer to 6:30 which woud be great. Will have a crack before the end of the year.
5000m
Current pb: 18:10.2. Only set yesterday, this was an all out attempt. Pacing wasn’t perfect but only to the tune of a few seconds. An extra 18 seconds sounds pretty tough at current levels of fitness. Another few weeks? Who knows. I certainly think sub-18 is within my mental capacity.
6000m
Current pb: 22:31.5. Set as an all-out attempt on 22/11. Reckon I can improve on this. Possibly even the full 1 minute that Paul’s Law suggests. But I think the 6k is my least favourite distance. Mainly because .. well, it’s 1000m further than a 5k! Will have a pop before the end of the year.
10,000m
Current pb: 38:55.7. Set as an all-out attempt on 8/11. Know I can beat this - quite convincingly. 37:14 sounds pretty tough though. Bit too tough for now. Sub-38 might be do-able though. Hope to have a go before the end of the year.
30 minutes
Current pb: 7621. Pitiful. Set as part of some other distance a while ago. Pace is 1:58. I laugh in the face of 1:58. My Paul’s Law chart doesn’t include a predicted 30′ time but I’m pretty certain it will predict more than 7621. Not too fussed about going for this at present. It will get broken as part of my 10k if things go to plan.
Same for 60 minutes. And I won’t be doing a full marathon for now.
My first Sub-7 Intra Challenge
… went particularly well I think.
A half marathon - my 5th one - which achieved something that I’ll probably never do ever again: Knocked nearly 2 mins (1:58.4) of a personal best in a single row. I’d set a pace boat up in Row Pro - increasing by 1 second for each quarter of the race: 2:00, 1:59, 1:58 and 1:57.
My 5k (well 5,025m) splits were:
1:59.72 / 24
1:58.72 / 24
1:57.24* / 26
1:54.56 / 25
and last 997 metres: 1:47.7 / 24
* Last 1k of this was 1:55.8 as I was in with a chance of beating my 60′ pb too so stuck my foot down. Was about 150m short in the end but a useful boost to my overall time.
Thought I was scuppered at about 3k left. I felt ok but my legs were getting crampy. Lost quite a few seconds glugging as much water as I could while rowing (somewhat pitifully) with one hand. But I didn’t cramp, so worth it.
The last 1k was agony. I was determined to finish strongly but time slowed right down, I think my vision went blurry and I felt I was rating about 10 spm. Nevertheless, I held in there and was pleased I did.
I’ve done 5 HM’s over the past 6 weeks; each one getting faster. Mainly because I’m training and getting fitter and I guess my technique is coming along nicely too.
Previous HM times
26/10 - 2:12.5
2/11 - 2:04.5
9/11 - 2:03.0
23/11 - 1:59.9
7/12 - 1:57.1
Still don’t think I’ve reached my best. No idea what it will be of course but I’m pretty certain I can continue to go faster. I guess all those hill climbs and long bike rides have helped in some way.
Bonus?
My regular reader will know that I quite like Paul’s Law - mainly to break it of course (in a positive way) but it gives me a good guide of current fitness. Well, based on that HM, Paul’s Law says my 2k time should be 6:40. Must have a crack at it some time. For now though, I’ll continue to focus on training on the assumption (and evidence) that I’m getting better.
Next HM
I’ll be doing a ‘live’, and by that, I mean with other people, HM on 20th December at Liverpool Victoria Rowing Club. I’ve very kindly been invited along to their Christmas HM by Janet - who is a member of Sub7. Ali and the boys will come along but after about 3 minutes rowing (i.e. when they’re bored of watching), I guessl they’ll get off to New Brighton or something for a while.
Yesterday’s 5k time
Looking at my time on the Challenge Series website, I’m currently ranked 14th in my age group - way above where I’ve previously ranked. Easiest comparison is my score. 100% is given to the fastest person and a reducing percentage to those who are slower.
In the 4:00 test (the first round in September - I’d been rowing a week!), I got 83.62. In October’s 2k, I got 80.53. In November’s mile 89.28 and for my 5k: 94.41. Nice to see the improvement.
Comments
Apparently my technical incompetence has reached new limits and the myriad of readers I have are being prevented from leaving comments on this blog.
Well, I’ve fixed the problem now, so both of you
And I was worried …
I don’t quite feel as cocky as the title suggests but I’m pretty delighted about today’s performance and confident that things will continue to improve. Today’s effort was a hard 5k. I was tasked by my coach to go for 1:51. This would be a pb by about 8 seconds.
This was the first time - believe it or not - I knew I was setting out at a pace that was faster than I’d ever been before. Most of my pb’s have come by accident so far - either as part of intervals or as part of longer distances. 500m, 1k, 2k, 30 mins all fall into this category. My previous 5k and 6k times were nauseating when they were set but they were the first time I’d done the distance, so had no benchmark. One of them - I can’t even recall which - knocked me out for the whole day. I had to have a nap in the afternoon. Anyway, this is why I concerned about how today was going to go.
What I wasn’t taking into consideration was how much fitter I’ve obviously got since my last attempts:
1000m splits were as follows:
1:50.4 / 28
1:59.25 / 29
1:49.8 / 27
1:48.95 / 29
1:45.7 / 30
Average: 1:49.0.
Time: 18:10.2
A pb by 28 seconds. Yay. Sub 18, here I come.
That 27 spm in the middle came about because I felt tired and concentrated on my technique to ensure I remained focused. Resulted in me pulling a slightly longer stroke - in particular, leaning back a little further and pulling arms and shoulders higher up my body: towards my HRM strap.
In the next 1k, I felt this was taking more effort than it was worth and reverted back to rating slightly higher.
Felt pretty knackered at the end but nothing like as bad as my last attempt. Been out to a Christmas fayre and had a great afternoon. After I’d recovered (did 2.5k warmup and 3.5k warm down), I did some weights:
Dumb shoulder press 12k, 2 x 12
Bench press 59k, 1 x 10, 1×4nf
Front dumb shoulder raise 10.5k, 2×12
Incline dumbell flyes 10.5k, 2×12.
Pike - 65 seconds
Shoulder weights were pretty good. My shoulder is still on the sore side, so happy with these weights. Not sure what happened with my chest. Bench press is way off my max but suddenly lost it on 2nd set. Will try same weight next time. Flye weights were too low. Body pike - felt good. Could have carried on but would have just made next time’s harder.
Looking forward to my HM tomorrow
I’ve input my 5k time into Paul’s Law and it suggests that my HM time should be:
1:23.57. Great. That’s a confidence boost. So far, I’ve found Paul’s Law to be a fairly accurate reflection of how I’m doing. However, as I’m constantly improving at present, so far, I’ve found I’m able to pip the predictions when I go for it. So, I’ve got my music ready and I’m aiming to kick ass.
Finally …
Due to my nerves (yes, I was nervous!) I needed something to psyche me. I decided on the following video. I handled up as soon as the song started to play and then began at about 35 seconds - you’ll know the bit. I swear, if I’d been going for a 500m I’d have kicked Rob Smith’s ass today!! Well, perhaps not but I’d have hammered my pb. Great starting song:
Does what it says on the tin
Stats
Weight: 13 stone 9.8lbs
Body Fat: 21.3%
Ooh - a positive day. Nice little drop in body fat. Of course, although I’m an anal (must exclude that word from the tags!) daily weigher, I realise that daily differentials matter less.
I’m glad I posted on here yesterday regarding today’s workout. It actually served as motivation for completing my weights. My rowing workout was straightfoward enough. I had a bit of a low spell with about 15 mins to go but nothing that wasn’t get throughable:
45′ @ 2:04.9 @ 22 spm. Avg: HR c.147
Aftwerwards, I did:
Bent over row - 20k, 2×12
Tri kicks - 7.5k, 2×12
Zbar seated curls - 22.5k, 2×12
Deadlift - 22kg, 2×12
French curls - 8.5k, 2×12
Bi curls 10k, 2 x 12
Felt like sacking it off after the zbar’s. But since I’d posted what I planned to do on here yesterday, I felt I need to do what I said I would. Weights used were all on the lighter side. Apart from the deadlifts which I probably lifted a bit too much on. Slight pull in my hamstrings (kept my legs a little too locked). Wasn’t helped when my 2 stone 11lbs 3 year old jumped on my back before his bed time. Little tinker.
Rest day tomorrow and then 2 biggies: 5k @ 1:51 and HM @ ?? (2:00?). Erk.
Speed intervals - Kick Ass! And an impromptu review
My favourite workout - although not as favourite as I remembered - tonight. 4×1k. I like it because psychologically, when there’s less than 1000m to go, I feel as though nothing can stop me. Plus by the time I’ve pulled 10 big strokes, I’m not far off 1/4 of the way there.
Plan was 1:47.5 for the first 3 and then eyeballs out (thanks Mr. Green - I love that phrase) for the last one. Times as follows:
3:32.4 / 1:46.2 / 27 spm / HR169
3:31.6 / 1:45.8 / 28 / 170
3:30.5 / 1:45.2 / 29 / 174
3:15.7 / 1:37.8 / 33 / 180
That last effort is a pb - by nearly 6 seconds! Chuffed with that. Now, if only I can keep that pace up for another 1000m and I’ll be sorted 
I actually forgot to do any weights and core at the end. Bit pissed off about that. I noticed when I was carrying the ironing board upstairs before, my arms look a bit weedy. Certainly not as big as they used to be. On the one hand it clearly isn’t affecting my rowing (yet?). But on the other hand, vanity and thinking forward means I really need to build weight training into my plans.
At present, I feel the main things holding me back are technique (and in particular an inconsistent stroke) and CV fitness. My low pull is around 1:18 and my 100m is 1:22 average. Clearly I’m not going to breaking any sprint records but these aren’t bad starting points for some pretty decent times. Nevertheless, additional strength will clearly be of benefit. As will improved technique.
I have a steady row tomorrow - 45 mins @ 2:05 / 22spm. I’m going to stick to it like glue. Perhaps a 1k warmup. No warm down. And then 30-45 mins weights. I’m torn between general body workout and something more specific … decision made. Biceps, triceps (see above) and back. Couple of exercises on each I think. Good.
I discovered a great song today - well, a song I like.
It one of those standard chord progression (G, G7, C, Cm) types ch00ns (I’m being down with the kidz) and is Christmassy but makes a refreshing change to Gary Glitter (who was down with the kidz in an entirely different way). If you think you recognise it, it’s probably because you’ve seen it on the Co-Op advert. Might have a look at Ms. Cilmi’s album … Turns out that single isn’t available for download until 15/12. Her album - which doesn’t have this track on it is available now and is called Lessons to Be Learned. She’s17 or 18 and Australian and her most recognisable single to date is Sweet About Me. Oh, and I think she has a ring of Anastacia.
An intermediate post
Body recovering at the moment. Only lunch time but feeling good in readiness for tonight’s 4×1k intervals.
Another attempt to hijack the forum in the name of free speech continues at present. Shitstirrers.com in my opnion. Whatever happened to praise in public, criticise in private?* I would post my views on the forum but as always on that sort of thread, it simply means that the accurate and difficult to argue against points I make will be ignored and the points which can be taken out of context or are merely my opinions, will be jumped on. Bloody Daily Mail readers - blinkered on everything unless it offends their warped sense of morality. Reminds me of a great blog I found recently and one post in particular:
Stuff White People Like - Being Offended
Since this is my blog on my website, don’t bother with any negative comments: I won’t delete them; I will merely edit them into supportive ones
OP: Ure blog is shit. Ure a wanker and i can say wot i wont coz this iz the internet.
Edit: Your blog is shit. You’re a wanker and on other sites, I can say what I want but since I respect the fact that you, Mr. Thomas, own this website, I shall merely highlight that I, OP, am a cock and will fuck off.
I like owning my own blogosphere. It means I can ensure ‘txt’ language has at least one place in the world where it isn’t welcome - amongst other things.
Stats
Weight: 13 stone 9.4lbs (86.8kg, 191.4lbs)
Body Fat: 21.9%
Haven’t posted stats in a few days as I had somewhat of a lardy weekend - primarily chocolate based - but thankfully, I’ve been working my arse off (literally according to Mrs. T) on the erg so I’m still losing weight.
Target has been 13st 7lbs in time for Christmas and to make a real effort to maintain (2,800 calories a day) over the two week Christmas break. Looks like I’ll make the weight if things continue as is. Not drinking as well works wonders.
*Given my estimated number of readers (I know an innumerate one handed man who can count them all), I’m considering this more private than public.
4×250. Paced or eyeballs out?
Tonight was a steady row - 10k @ 2:07 / 22spm. But I decided to ‘warm-up’ with a crack at the CTC 4×250m, 1′r December challenge.
I got some good advice off the Sub-7 thread. My initial thought was to go at 1k pb pace. 1:40.7. One problem with this is that I know I can go faster over 1k. However, the advice suggested going faster than this with some suggesting getting much closer to 500m pb pace: 1:31.5. I planned to err on the side of caution and go for around 1:34. Intervals went as follows:
46.6 (1:33.2 / 36)
46.4 (1:32.8 / 39)
46.3 (1:32.6 / 39)
43.4 (1:26.8 / 43)
As it’s the slowest time that counts, that last effort was a little pointless but I figured I’d take the Pete Plan principle of bombing it on the last rep and then taking the overall average; in this case 1:31.35. I’d slowed right up on the 2nd and 3rd intervals as I knew there was no point hammering the 1:33.2 time.
All very sensible and all very scientific (?!).
Well, that was my strategy until Mr. Green just posted the following:
Guittars - 4×250?? Eyeballs out mate, no other way. Start at 1:26.8 next time. Blasting one out after the other at full pace will make you a much tougher erger than pacing yourself to a fast time.
I can’t really argue with that? He’s right. It will hurt like hell and no doubt my pace will drop off - but my stubborn streak will mean that it drops by a minimal amount. And actually, if I burn out and handle down or … actually I won’t handle down but I may end up with a slower 250 than 46.6 if I push myself hard enough. A poor sentence there but the point I wanted to make was that even if I don’t beat my pb, it’s a pretty good session to get wrong. Not like burning out in the last 250 of a 2k or with 2k to go in a 10k.
And one final point on this approach: it suits my psychology. Eyeballs out and refuse to let any fucker beat me (although in this instance, the fucker is me!). Pain is temporary, giving up is forever.
Think I’ll leave it another week and do the same session next Tuesday.
Remaining sessions this week include a 4×1k tomorrow @ 1:47.5. In the back of my mind is a pb attempt on the 4th interval. Thursday is a steady row. Saturday is a hard 5k. If I achieve the time I’ve been set, I’ll feel like death but will have a new pb. Sunday will be my first go at the the Sub-7 intra challenge - a half marathon. I envisage beating my pb of 1:24:20.7 (1:59.9 split). Maybe a split of 1:58-1:59?
Total metres tonight: 16,000.
Sub-7 - The Club
Not that the two are related but after my Sub-7 time on Saturday, I have today been officially accepted as a member of Sub-7 Indoor Rowing Club. Yay.
All in all, a great weekend and despite not rowing today, I’m looking forward to a night off watching the football and designing a poster - rock and roll or what?
Get in my son?
This was just a test. Apparently, I can now upload photos straight from my phone to this blog. This would be exciting if I could think of a relevant use for it. This picture is of my youngest - on the right - snogging … his cousin. There was some proper tongue action going on which is somewhat disturbing really. All the adults watching didn’t help as we applauded them both every time it happened, at which point the children started clapping too. Cute as buttons they were.
If anyone’s interested, the program I used to do the automated uploading is called ‘Shozu‘. It’s great. It’s free - apart from your data costs (which I have included anyway) and you can upload to multiple sites. All my photos are automatically uploaded to my Flickr account. But there are several tens of sites you can upload to. Wordpress being the latest I’ve discovered.
60 minutes
I normally wear a cycling all-in one and a sleevless t-shirt in the garage. When I’m doing hard work, I’ll lose the t-shirt.
This morning, I warmed up wearing the above plus a long sleeved top, plus jogging bottoms, plus a wooly hat! And I still didn’t feel too warm after the warm-up.
Nevertheless, I stripped off and had a crack at the 5min blast for the CTC challenge. Pretty pleased with my effort of 1490m, average pace of 1:40.7. I was accelerating when I finished too. If I’d held that pace for another 119m, I’d have brought my mile down to 5:24.1. Ah well.
Today’s main row was a 60 minute semi-hard effort. Nominal pace was 2:05 but I always to go faster. In the back of my head I wanted to break 15,000m.
Kept to pace for first 10-15 minutes and then continued to speed up all the way to the end. Final pace was 1:44 - but that was just the last 500m. Average for the entire hour was 1:57.9 / 23spm. Total distance: 15,268m.
Felt pretty shit for the last 5 minutes but my motto (well, Graham Street’s that I’ve borrowed) of “Pain is temporary, giving up is forever” gave me an extra burst of energy and helped me stick with it.
Getting a clearer idea on pacing too. Could have started off quite a bit quicker and not had to push it so much at the end. But a good workout at the end of a good week.
74,272 metres total for the week. 593,873m since 21st September 2008.
Sub-7 - tick.
I’ve just finished this morning’s endurance intervals. My goals were:
3k (1:56), 5′r
2.5k (1:55), 5′r
2k (<1:54)
With a mixed 2.5k row at either end as a warm up and warm down.
Results:
3k / 1:55.0 / 24spm / 172HR
2.5k / 1.53.5 / 24 / 168
2k / 1:44.2 / 32 / 180
Meaning that that last 2k interval time was 6:56.9 - my first sub-7 time. Woo hoo. And with 5 beats left to maxHR and after 5.5k pretty tough (for me) rowing.Plus I ate like a horse (well 2 horses) yesterday.
Pretty pleased with all that. Overall totals today are 14,999m in 1:05:23.4.
Oddly enough, despite being the first time I’ve done this, I don’t feel as elated as I thought I would. I think it’s because I know I can go quite a bit quicker, even at my current level of fitness. Not sure how much difference the 5.5k made at the beginning but it’s got to be worth a few seconds. Plus, according to Paul’s Law - which was pretty accurate for my mile - I should be capable of 6:51. My current goal is 6:45. At that point - which won’t be long - I’ll aim for 6:30. Don’t get me wrong, I’m pleased I’ve done a sub-7 but I’ve known for a while (well 2 weeks) that it was well within my current level of fitness.
So, just over 2 months ago, my 2k pb was 7:56. That’s one minute in two months. I wonder whether that means I’ll be doing sub 6:00 by the end of January? tee hee.
No YouTube vids today but if I did, it would be James Brown, I feel good.
Nina Simone’esque
Actually I prefer the Muse version of the song I’m referring to - Feeling Good:
Great song but the point being that I’m feeling pretty damn good today. Still buzzing off the back of yesterday’s row. Legs feel fine, arms feel fine, fingers feel fine and I still reckon I could beat the 5:26 time if I went for it tonight.
However, on my coach’s advice, I won’t be attempting it. Tonight is a steady row. 10k @ 2:07 @ 22spm. I’ll probably do 1.5k warm-up and warm-down.
To add to my good mood, I got on the scales this morning and saw the following:
Stats
Weight: 13 stone 8.6lbs (190.6lbs, 86.45kg)
Body Fat: 21.4% (40.79lbs, 18.5kg, 2 stone 12.79lbs)
Lean Mass: 142.21lbs, 64.5kg, 10 stone 2.21lbs)
A blip I’m sure - perhaps some dehydration from last night. As well as the workout, I had a Carlsberg (0.5% abv) and was up fairly late. One way or the other, I’ve still got more lean mass than fat vanishing. However, I’ve already begun weight training again and this will increase over the forthcoming weeks. It’s looking like 3 straight days for now - Tuesday to Thursday - will be best. Two body parts per day - plus some core work.
Tuesday: Chest and Tri’s
Wednesday: Shoulders and Bi’s
Thursday: Back and Legs
For now, I’m simply doing 2s12r or 1 exercise per body part. I’ll look to up this as I get fitter and stronger. Might also increase weight and reduce reps to 8. But I’m taking it easy. Original plan wasn’t to get back on to weights for another couple of months yet, so anything I do is giving me an advantage over that.
2 pb’s in a row
Come on!
As posted earlier, tonight’s row was:
1,609m, 6′r, 1k, 4′r, 500m, 10′r, rpt
Well, lets start with the bad news. The repeat lasted 352m before cramp kicked in. I was mentally shot at the effort of the first set so wasn’t really up for it - despite intending to allow myself a 5″ drop in pace per section. But as soon as I felt cramp in my legs, that was it. 5′ rest - nothing at all and then 1k gentle row to warm down.
HOWEVER, the good news:
1,609 - 1:41.5 / 31spm / HR 182 / PB
1,000 - 1:40.7 / 32spm / HR 183 / PB
500 - 1:40.2 / 30spm / HR 179
The mile was always going to be a PB since I haven’t done it before. But as I’ve mentoned earlier, my ’secret’ goal was sub-5:30. I was a bit nervous about setting it as I wasn’t sure I’d get there. But interestingly, based on my half marathon on Sunday, Paul’s Law stated I should row 5:26.17. I can live with half a second.
I think (!) I could actually get it down another 2-4 seconds at current fitness as I set off a little too slowly - it was a bit too easy at the beginning. But at the same time, I hammered it at the end.
I’ve entered that into the Challenge Series and it puts me 61st overall - up from low 100’s and 33rd in the mile for the 30-39 category. My %age is 89.28, compared to 83.62 for the 4 mins and 80.53 for the 2k. Clear improvement.
Despite the fact that I think I can improve a little, I’m not going to enter a new time - only a few days left and it will interfere with my training plan.
After I’d done my warm down, I did 2s12r of dumbell shoulder presses (10k inc bar) and 2s12r of dumbell curls (10k inc bar). Nice gentle introduction.
I then finished with 25 Jamie’s.
A new workout and Fifa 09
Tonight is a new workout for me:
1609m, 6′ rest, 1000m, 4′ rest, 500m, 10′ rest, rpt.
Was going to be 2k for first distance but I want to do a mile for the Challenge Series. Plan is to go full out for the mile, then beat the split for the 1k and then beat the split again for the 500m. Coach hasn’t put the repeat in but assuming I’m feeling as good tonight as I do now, I’ve decided I’ll go for it.
Ideally I’d like to get under 5:30 for the mile but once again I worry about blowing up. If not on the mile, then on the 1k or 500m. So the plan:
1 mile = 1609-1000m = 1:44.5, 999-500m = 1:43.5, 499-0= 1:42.5 or faster. If I’m able to push a little bit on that last 500m, I should see somewhere between 5:35 and 5:30. This is the first time I’ve done a mile, so I’ll see how I feel after it. I’m nervous already! F’k knows how I’ll be if I go to EIRC.
After that, it’s just a matter of beating the average split on the 1k and 500m!! And then doing it all again. Second time round, I’ll give myself 1 seconds grace.
I’ll be interested to see how my actual row compares to my goals as set out here.
On a totally different subject, I’m trying to sort out Fifa 09 or PES2009 as a bit of side entertainment. Both have a mode whereby you play at one single player and develop through the season(s). Appeals to me. Fifa09 looks like it might have the edge. Just need to get a usb controller that works properly. The one I’ve got is one of the ones with a known issue.
p.s. Weight was 13st10.2lbs, 21.8% body fat this morning. Not sure it will stay there but top stuff.
Down Down Down
Weight: 13st 11.2lbs (87.6kg, 193.2lbs)
Body Fat: 21.7% (19kg, 41.9lbs, 2 stone 13.9lbs)
Lean Mass: 65.18kg, 143.7lbs, 10st 3.7lbs
Another good official weigh in. I’ve now lost around 9-10lbs since I started posting (well, I’ve lost more than that but put some back on at one point). 1/2 inch of all measurements too. 36″ waist trousers now too big. 34″ snug but comfortable enough to go to work in. Still going well but still not losing enough fat. Fat %age is down from 22.4% to 21.7%. But that means actual fat weight is now 19kg, compared to 20.3kg when I first made a note. Sadly that means Lean Mass is down to 65.18kg from 67.2kg - 2kg of fucking muscle gone! Only thing I can think of is to kick off weights - even in a minimal sort of way. So:
Pretty good rowing workout
10k @ 2:07, 22spm. Avg HR around 140.
I was aiming for 2:07, 22spm! It went from 2:06.9 to 2:07.0 about 3 strokes from the end. Uber accuracy. Most (70%) strokes were within 2 seconds of 2:07 with another 25% being up to 4 seconds either side and the final 5% being totally out. I’m getting more consistent but other than experience and pracitising being consistent, I’m not sure if there’s anything else I can do to improve. I’ll just keep focusing on my technique.
The So: above was really all about the bench presses and french curls I did after my work out. Only did 2s12r sets, reps) of each. Can tell I haven’t done weights in a while. Bench press was 50kg including the bar and french curls were 12kg including the dumbell. Way off what I used to be doing but I guess it will take a little bit of time to get back into it.
On easy days, I’ll be doing chest and tris, shoulders and bi’s or back. Not going to weight train my legs yet.
Half a million
This morning’s row took me over the half million metres mark. Taken me just over 2 months (by two days) to do it. Pretty good start. Average around 70k a week.
Today’s row was a good one all round. I set a max distance of 21097 (half marathon) and set off at 2:03 r22. This was the pace of my previous pb. Plan was to maintain this pace until I either felt like slowing or hopefully, like picking up the pace. Pace dropped to about 2:00 between 10 and 13k and then continued to drop all the way to the end. Pushed 1:48.4 for the final 1k.
Distance: 21097m
Time: 1:24:20.5
Pace: 1:59.92
Rate: 22
According to Paul’s law, my times (based on that HM time) should be:
My actual times are:
Clearly there are some differences. My 2k time is very soft at present but I haven’t tried it for a couple of weeks. In fact my current 2k pb was the 4th interval of a 4×2k set!
Of course, I don’t know how accurate Paul’s Law is and whether it is more or less accurate using the 500m or HM time. I suspect the HM time might provide a more accurate time. Either way, at least I have some targets and some times to aim for. Will help with my pacing.
A pleasant surprise
Felt a bit shit today. Tired and dehydrated so I wasn’t looking forward to a hard 6k row at 1:54 pace. I found that by lowering my rate, I coped better. Rate for the first 5k was 23-24. Rate for the last 1k where I was aiming to go faster was 22 and went as low as 19 at some points.
The surprise? I knocked 15 seconds off my 6k pb!! I had set a pace boat of 1:54 and I didn’t look at what my pb was. I really thought I’d be working all out just to maintain the 1:54.
I managed 1:53.6 for the first 5k and my HR was at 177. Psychologically 1000m isn’t much in my head, so I can always put the hammer down a bit more but even so with my HR less than 10bpm of it’s it’s max, I thought I was screwed. So I slowed down and pulled harder - seems to work better for me that way and there was certainly no way I was going to be speeding up my rate.
More later. Got to go out and pick up Mrs. T
Hello WLR
Hello to anyone from WLR who’s popped in to have a look at my shenanigans.
In addition to my rowing goings on, I tend to ramble quite a bit about the ups and downs of my weight and, of particular concern these days, my body fat.
Plus I tend to publish the occasional picture of my arse!
My best row to date?
Tonight was endurance intervals - my least favourite type of workout - 4 x 2k. Tonight’s target was 1:57 (actually my coach had set 1:58 but I misread!). Anyway, times went as follows:
1:57.0 / 25, HR161
1:56.6 / 27, 158
1:55.8 / 28, 165
1:47.0 / 30, 180
The reason I think it’s my best row to date? That last interval is my new pb for 2k at 7:08.0!! Only by 1.8 seconds but nevertheless, I’m pretty happy at that for a final effort on endurance intervals.
I got cramp on the warm down. Partially because I hadn’t drunk enough but probably because my legs were so tired too.
I’m now fairly confident that a sub-7 is well within my reach at my current level of fitness. I’ll have to take advice on what sort of pace I should aim for.
I’m actually due for a rest day tomorrow but I think I’ll do a few k - perhaps 5 or 6 at a steady pace plus a few upper body weights. Mrs. T is away tomorrow night so I’ve got some spare time. I’ll get the boys in bed, do a bit of exercise then enjoy a couple of hours of poker while enjoying several alcohol free lagers.
Stats R Us - Losing the Wrong Stuff
After yesterday’s session and only 9% fat intake for the day (i.e. 9% of my days calories came from fat), it wasn’t too surprising that this morning’s weigh in was a good one. Full stats today:
Weight: 13st 12.4lbs (194.4lbs, 88.17kg)
Body Fat: 21.4% (41.6lbs, 18.87kg)
Lean Mass: 10st 5.2lbs (145.2lbs, 65.86kg)
Sadly, it appears I’m losing muscle just as fast, if not faster than fat.
Looks like I’m going to have to start some of those weights up again sooner than I thought. Plus I need to focus more on having protein after my workouts.
Great Pyramid Session
Pretty good session today. At least it ended well. I think I started too inconsistently which, optimistically, I’m putting down to still finding my current level of fitness/ability. I was nominally aiming for 1:50 splits with the aim of beating that time.
- 250, 1:47.8, 31spm, 151HR
- 500, 1:49.0, 31, 165
- 750, 1:49.5, 32, 167
- 1000, 1:46.4, 32, 176
- 750, 1:44.4, 32, 172
- 500, 1:37.1, 35, 178
- 250, 1:26.8, 46, 178
Average: 1:44.6
Certainly managed negative splits on the way back down the pyramid!!
I’m quite happy with that. The last 250 was pretty much all out, the preceding 500, not far off. I started pushing after the first three intervals felt a little … I want to say relaxed but that makes it sound like I was rowing with one hand and sipping a cocktail with the other … below the effort I could have probably put in. Come 1000m, I stepped it and that 1:46.4 put me under pressure to keep pushing all the way back down.
That final 1:26.8 is interesting. My stroke was short - partially because of the speed but also because I’ve been looking at Rob Smith videos today and thought I’d give it a go. Ramping up the spm seems to be the way to go. It’s hard to tell how much power Rob gets from his legs - I’m sure it’s lots - but it’s clear that he uses his upper body strenght and speed to great effect in generating the power required to get those 1:10 splits.
http://www.youtube.com/watch?v=WHYqCqGiDUE&feature=related
and
http://www.youtube.com/watch?v=glAua4DrslM&feature=related
are good examples.
A noteworthy milestone
Weight begins with a 13! Official weigh in this morning:
Weight: 13 stone 13.8lbs
Body Fat: 22.3%
Still on track to hit 13 stone 7lbs by Christmas and then look to hold that for a couple of weeks before the final push to 12 stone 10lbs. And then the fun starts! At 12 stone 10lbs - depending on what my body fat levels are, one of two things will happen:
1. I will continue to lose in order to reduce my body fat. Don’t really want it to be much above 15% and would prefer it around 10% but I’m still not sure what’s realistic.
2. My body fat will be low enough and I will start to work hard at building muscle and gaining weight. If I can gain muscle then I’m happy to get right back up to … well anything tbh. I just need to find that right middle ground between speed and strength.
But for today, I’m just happy that the next stage has begun.
Reverse temptation
A day off. I actually feel in pretty good shape following yesterday’s long row (someone suggested that was the longest argument they’d known!) but I think for now I’m better off resting in preparation for the next three days - 2 sets of intervals and an easy row. Give it a few weeks and perhaps I’ll start doing Mondays as a gentle ‘recovery’ type row.
It’s odd been in a position where the temptation is actually to exercise rather than arse around. I quite like it. Tonight’s specific temptation was Jef’s 5k on RowPro. And in addition, someone posted about a Handicap series on Wednesday’s - my easy day. Luckily it’s at 7pm, so too early for me to take part in, otherwise I’d be very tempted.
Official weekly weigh in tomorrow. Hopefully, I’ll tip the scales at just under 14 stone. And I mean just under - 13st 13.8lbs would be fine. If not, then there’s always next week.
Forward planning: Ali away on Friday. Depending on how I feel, I may row a gentle one. Then it’s low alcohol lager and poker I think. Saturday night - Stu’s birthday. Pizza Hut. Plan is to sub the cals all week and then go for a tomato based pasta. Or, if the cals have gone well, pizza.
Enough shite for tonight.
Brock Lesnar and the Duracell Bunny
This is Brock Lesnar:
He’s a big bastard. Last night he fought for the UFC Heavyweight title and pounded Randy ‘The Natural’ Couture. I watched the fight while eating my pre-workout breakfast. I normally watch UFC fights fairly dispassionately but almost without realising it, I was up yelling at the screen. No need to write what I yelled but it was pretty testosterone fuelled. Anyway, after watching the fight, it was off to row.
This is the Duracell Bunny:
He just kept on going and going and going.
Following my ‘pumping-up’ at the Lesnar fight, I felt pretty good on the rower. It was a ‘Just Row’ session - 30 mins minimum. Well, although I didn’t break any records, I just kept on going and going and going. Well, going and going at least.
27,642m, 2:10.3, 23spm (2:00:5.4).
Furthest I’ve rowed to date. Considered carrying on for the big 42k but my rowing was getting a little inconsistent arond 1:50:0, I set 2 hours as a mini-target. Got there and felt the sensible thing was to stop. So I did.
Perhaps next time, I’ll watch a Brock Lesnar fight while doing a 500m sprint. Grrrrrrrrr.
And finally, a pretty good breakthrough on the weight front:
Stats
Weight: 13st 13.6lbs
Body Fat: 22.5%
First time weight has begun with a 13 for quite a while. Body fat still quite a lot higher than I want it to be but it will drop.
Rob Smith watch out?
Perhaps not. But I saw 1:18 on my pm4 today which qualifies as my low pull. Managed 16.4 for 100m which is average 1:21.9. Reckon I can still improve on that. Best thing about that effort was that I maintained some semblance of technique. Focused on pushing horizontally to the machine, meaning I was in much less danger of coming off my seat.
That effort was after my main row of the day: 2k warm-up, 5k hard and a 5k warm-down.
Goal for the hard 5k was 1:54. I set up 3 pace boats: 1:54, 1:53 and 1:53.2 (my pb row).
Set off around plan - 1:54.0 down to about 1:53.6 after 2k. Next 2k was more like 1:53.2/4. Final 1k was a pretty strong 1:46.1 including 1:39.8 over the last 250 metres. HR got up to 185 - which could well be my max. Certainly isn’t much above this now.
Overall then:
1:51.9, 28spm, 250w, 135DF, HR ranged from: 166-180 (excluding first and last 250m). And, while I’m at it: 669 cals (after BMR taken off).
Pretty good row. Pleased with it. Felt I could have probably pushed a little harder but I wasn’t setting out for a pb effort, merely a hard effort. Pb came about because I’m fitter than 3 weeks ago when I last did the distance.
Stats
Weight: 14st 0.0lbs (88.9kg)
Body Fat: 22.4%
Weight Loss
Bit of discussion going on here about best method for weight loss. Interesting range of opinions - several way off the mark - that got me thinking about my weight loss.
I was big from about 12 - after living in the US for several months and having McDonalds for breakfast most days. Weight started to pile on at around 17 - just around the time I started going the pub. Fancy that. Weight piled on through rest of my teens and throughout my twenties. Beer, pizza, chocolate. Lots of it. I went to the gym irregularly so I gained some muscle but nothing was ever visible because of the significant amounts of fat.
Change came about when I went on a 100km bike in September 04. About 19 stone at the time. I did some miles to prepare but not enough. The night before I had a skinful at a birthday party. I finished the ride but it was absolute agony. Stiff for days. Arse and legs in pain. But there was something about the ride that I’d enjoyed. It was pushing myself to do something I hadn’t done before.
I didn’t actually get on a bike again until the following March (2 months after Owen was born) but at that point, I signed up to WeightLossResources and didn’t look back. At my peak, I was riding between 600-800 miles a month. I did a 2 day ride around the Cheshire Way - 176 miles. At the same time, I was counting my calories - using the WLR website. Easy stuff. Weight fell off. All the way down to 12 stone 10lbs at one point, evening out at 12 stone 12lbs.
Cycling peaked in summer 07. After doing the Cheshire Way over 2 days in 2006, I decided to do it in a day - 176 miles. But my heart wasn’t in it. I wasn’t in great shape and it turned out that I had tonsillitis on the day - although I didn’t know it at the time. We chose July 6th as the date - bound to be nice weather? Nope, it pissed it down. Things got worse - I had a crash after 60 miles. Smashed my face up a bit.
Then starting last September (14 months ago), I got run over 3 times in 6 months. Well knocked off the bike twice and a near miss once. Worse thing was that all three incidents were the same. I was going straight on, a car on my left was making a right turn at a junction and so going across my path. All three cars just pulled out straight in front of me. I hit two of them and was so paranoid the third time I had already been sat on the brakes waiting.
After that, I kind of lost my bottle and rode irregularly. Perhaps once or twice a week. Tried running but I’m not great at it. Got a bit more into weights and started to see a difference but some weight started to pile back on. Made it all the way up to 14 stone 10lbs before I did something about it.
Have given up drinking, have taken up indoor rowing and am calorie counting again. So far, 10lbs off, so pretty pleased.
Sub-7 not far off?
After the debacle that was yesterday’s row - cue explanation:
Finished work early (the joys of flexi time) because Mrs T and the boys would be out. Figured I’d get upto 90 mins rowing in and still have the whole evening to myself - well with Mrs T. Off I go on my Just Row and 20 mins I feel a bit light headed. I have some water but it get’s worse and I feel nauseous. I’m only doing 2:10 pace so fairly normal effort levels. Well, being pig-headed, I refused to handle down until 30 mins - which was my min target. At 30:29, handle went down and I felt pretty crap. Ate straight away and drank more. Not sure what it was but felt better later. Had fish and chips for tea too - which put me way over on the calorie count but not so much that I can’t claw it back fairly easily before next Tuesday. In fact I clawed back 760 calories today but I digress …
So, after the debacle that was yesterday’s row - no explanation needed - I wasn’t sure how tonight would go. But it turned out pretty good.
Endurance intervals, 5×1500m. Target was 1:58.
1:55.9, 25spm, 165HR
1:55.3, 24, 165
1:54.1, 24, 168
1:54.5, 25, 170
1:43.4, 33, 180
Pretty chuffed with that last effort. Especially as this month’s Challenge Series is the mile. I wonder how much the first 4 intervals impact pace on the last one. If it’s as much as half a second a rep, that’s a possible 1:41.5 for a mile. Would be pretty chuffed with that. Problem is I haven’t the faintest idea about pacing. Even if it’s less than half a second total, I wouldn’t be entirely disappointed with a 1:43.0 mile given that my 1k pb is at 1:41 pace.
Only internal guide I have is based on HR but in the past I’d have seen 180 and though “Shit! I must be knackered” and mentally I’m done. Erging has started to change that. The whole ‘Pain is temporary, giving up is forever’ seems to be working. I might print that out and put it on my boat.
So, back to the title, my 2k pb is current 7:09.x. Based on last couple of interval sessions, if I’m not already in a position to beat 7:00, then I don’t think I’m far off. No rush though. Happy to keep working but also looking forward to a day off tomorrow (despite what I posted on Monday).
Woo Bloody Hoo!
As this is my own blog, I can blow my own trumpet - fucking yeasss! Absolutely chuffed with last night’s row.
Back to Week 1 of the Pete Plan. So, first night out, speed intervals. 8 x 500m with 3:30 rest. For each 3:30, I’d set up 617m of rowing - which is 2:50 pace (or slightly faster as I used the time to drink water).
Anyway, my target pace was 1:49.9. As always, I started with 5 strong pushes and was pleased to see my pace at around 1:34. Felt good straight away. However, knowing my tendency to set off too fast and wilt later, I eased off pretty quickly. By the third interval, I was feeling even stronger, so kept going. Splits as follows:
1:48.6, r30, 161hr
1:47.8, r30, 166hr
1:46.8, r30, 165hr
1:45.7, r31, 167hr
1:47.0, r30, 167hr
1:46.2, r32, 169hr
1:45.0, r33, 169hr
1:31.5, r38, 180hr
Avg: 1:44.8
Pretty chuffed with that workout. Felt pretty good aftewards. Did a couple of sets of bench presses.
Reckon I lost a bit of time on that last run too with my arse coming off the seat! See here. Nevertheless it’s a new pb by 3 seconds. woo hoo.
I had virtually no technique on that last interval - especially after my arse lost it’s placing. On the positive site, I actually ended up using more legs and speed than upper body. Need to work on control at higher speeds.
Stats
Weight: 14st 0.6lbs (89.2kg)
Body Fat: 22.6%
Again, body fat is up. I’m hoping it my be a bit of dehydration after last night. Still keeping my eye on it.
A day off … boring
I don’t like days off rowing at the moment. I know I need them and without them, my on days wouldn’t be as valuable but I nip in the garage - usually to get an alcohol-free beer - and there she is: Als. That’s what I’ve decided to name my rowing machine. As it happens, it’s also one of the names I call my wife. Anyway, long, sleek, great handle and a perfectly formed seat.
It’s killing me not to crack the obvious joke now!
Anyway, I got some ‘life’ stuff done - ironing, signing this and that, filing. Dull shit but stuff that Tuesday, Wednesday and Thursday I’m far too knackered to be concerned about.
I also prepared my sessions for the week on RowPro - how efficient am I?
It’s 8×500 tonight. Seems an age since I’ve done that (4 weeks today as it happens). Goal pace: 1:49.9 which ironically is almost identical to the pace that Anthony Webb just rowed at for an entire 26 miles. If I was 8 inches taller, 15 years younger and 300% better at rowing, it could have been me.
Today’s Stats
It’s a full on stats day because I’m at the lowest I’ve been in a while. Hopefully my weight will begin with a 13 next week.
Weight: 14st 1.4lbs (89.5kg, 197.4lbs)
Body Fat: 22.4% (20.1kg, 44.2lbs, 3 stone 2.2lbs)
Lean Mass: (66kg, 145.6lbs, 10 stone 5.6lbs)
Looks like I’m losing a bit of lean mass as well as fat. Need to watch that. Will aim to keep protein higher in my diet and if it continues, I’ll have to re-introduce some weight training into my routine.
Thinking about it, my general workouts are as follows:
M: Rest
T: Speed intervals (knackered)
W: Steady row - good opportunity
T: Endurance intervals - absolutely knackered
F: Rest
S: Hard Distance - knackered
S: Long Distance - knackered
So, bearing all that in mind, when the fuck am I going to find time for weights?!
Obviously Wednesday’s seem like a good opportunity. Err but that’s it.
I suppose one approach could be to do a small amount of weights. I could even focus on upper body as my legs get a pretty good workout.
e.g.
T: Bench press and Flyes
W: Bi’s and Tri’s (Curls - dumb and seated barbell, kickbacks and dips)
T: Shoulders (Press and side raises)
S: Back (Pistons and Rows)
S: Off
Actually, that might work. Even if I only do one or two short sets - since I should really be going for strength rather than definition anyway.
Key thing is to make sure I don’t knacker myself out too much for the rest of my life - such as writing gargantuan posts like this!
The joys of writing out loud.
Another 4 personal bests
Yesterday morning was a hard distance. Despite toying with the idea of going for a 2k pb, I decided to stick with the original plan and go for a 10k. Was aiming for a sub-40 time but only just: 1:59.5 splits.
Set up three pace boats: a 2:01, 1:59.5 and a 1:58. After my initial push, the 1:58 went past me and I let it. My avg split was around 1:58.8/9. At 8k and 6k I put 10 strong strokes in (down to about 1:40). At 5k, I picked up the pace to 1:58 and gradually dropped it to 1:56 by about 3k. Split the last 2k into 4 sections and pushed a little harded for each. In particular, the last 1000m, where my averages for each 500 were 1:49.4 and 1:45.4 respectively.
Final time was 38:55.7 - nearly 2 more minutes off previous pb. Getting happier with that time. Still reckon I can improve - issues around pacing are important, body fat too and also overall fitness. I’ve set an intermediate goal of 37:37 which will is a split of 1:52.8. Faster than my current 5k time. Plenty more training required.
In the course of the 10k, I also beat my previous 30′ pb.
Sunday
Today, I ended doing another half marathon - third Sunday in a row. I went for my pb again - of course. Again, pacing was an issue. I ended up hammering over the last couple of km and in fact picked up the pace from half way and then more significantly with about 8k to go (I was near my 60′ pb so I put a bit of effort in to make sure I beat it - which I did).
Negative splitting was a little inconsistent but followed a general pattern. First half, dropped from 2:05.5 to 2:04.1. Next quarter, dropped to 2:03.1. Final 1500 times were 1:59.6, 1:56.2 and 1:50.9 respectively. Interestingly, or not, my HR (with a couple of exceptions around the 60′ mark) stayed at low 150’s. Even the sprint at the end, it didn’t go much above 173.
Today, I felt it more in my muscles than in my respiratory system. Guess that means my muscles are still a bit tired from yesterday and I’m getting fitter.
Final time was 1:26:29.0, 2:03.0 and 25spm.
Saturday morning shenanigans
Still have a slightly sore right shoulder (at the back) and the back of my right knee felt a bit stiff too. Not enough to stop me rowing though. Today should be a hard distance. I plan to go for 10k. However, I AM NOT going to go all out today. All out would be 1:57ish (bit of a guess - but based on 5/6k times and Paul’s law). Instead, I’m going to go for 1:59.9 i.e. a sub-40 10k. That should be hard enough but also leave me in good shape for tomorrow’s effort.
Will report back later.
As far as tomorrow goes, I’m torn between going for another half marathon - metres in the legs and all - or a 60m r20. I suppose I could do an HM at r20. Let’s see how today goes.
Bastard workout
Endurance intervals - the toughest workout of my week imo. And, at the time, this one felt like the toughest of the lot. But I got through it and did ok too.
w/u, 3k, r:5, 2.5k, r:5, 2k. r:5, w/d.
3k, 1:54.0, r27, 165HR
2.5k, 1:53.8, r28, 169HR
2k, 1:50.4, r29, 178HR
Avg: 1:52.9
On the one hand, my HR suggests I didn’t work hard enough at 3k and possibly 2.5k but on the other I felt very close to my limit on the last 2k.
Think I was tired. Hard workout and third consecutive day.
Fitness continues to improve
Today was a steady 10k row. Kept it at a fairly unsteady 2:00-2:05 until about 2.5k. At that point, HR was heading towards 160, so eased off to about 2:12 until the 2:04 pace boat I’d set caught up at about 1500m to go. I then put my foot down so to speak and finished in 40:54.4 - taking about 1m 20s off my pb.
Sub-40 is well within my reach.
Just shows how much my fitness has improved in 5 weeks. Pretty impressed tbh.
Will see how tomorrow’s endurance intervals go but I’m considering a 2kpb attempt on Saturday morning.
Need to determine time for tomorrow’s intervals. 8k total. 6k time is 1:53, so I’ll aim at 1:55 and see what I’ve got left in the tank for the final 2k.
Today’s Stats
Weight: 14st 2.2lbs
Body Fat: 23.4%
Great session tonight
After ripping my palms to shreds on Sunday, I was a bit wary about this evening’s work out (plaster over sores and gloves on). On the other hand, I like the 1000m distance. It’s short enough to suit my current level of mental toughness.
The plan was 4×1000m @ 1:50 with 5 mins (938m @ 2:40) rest in between.
1:49.2, r31, 175HR (3:38.4)
1:48.8, r30, 175HR (3:37.7)
1:48.8, r30, 177HR (3:37.5)
1:41.2, r33, 183HR (3:22.5)
Pretty certain my HR went up to 185 at one point on that last one.
Best of all, that last interval was completed in 3:22.5, setting a new pb for 1000m! On the last interval! Surely I can get another 5 seconds off that if I’m fresh? Maybe even 3:15? Again, I felt the limiting issue was my fitness, rather than my power. I at least think I can push another 5 seconds or so at the same rate. And, that said, I’ve already done 1:34.5 at 500m. So who knows. This is why I feel I’ll do better with a coach, I don’t really know. On the one hand, I have a tendency to over-estimate what I think I can do but on the other hand, I have no idea what I’m capable of.
Either way, I’m very pleased with this session and am already looking forward to tomorrow’s steady 10k. I’m fairly comfortable about attempting it at around 2:03 - given that I did my HM at an average 2:04.5 r:23. If I ‘only’ stick at that pace, my 10k pb will fall to 41:30 (from 42:13).
With that in mind, I’ll set up to pace boats, a 2:04 and a 2:05. Because it’s a steady row, I will endeavour not to lose the 2:04 pace boat until 2k before the end.
Final word for now - just had an email back from my coach. Hopefully, my new training regime will start next week.
A few goals
I’m considering taking on a coach (already in talks with someone). However, if I do that, then I need to have some clear goals and some clear training principles.
Firstly, how often will I train (days a week?). Secondly, will this all be rowing? Thirdly, how long will each session be?
1. Five days a week with the potential to expand to six later on. Five days because I find I’m too tired - with exercise and life. This may change if I get fitter but I’d definitely start on 5 days a week.
2. I’m certainly more motivated to be rowing but recognise the value of (and enjoy) weight training. However, I think for now that I might be best focusing on rowing until I’m getting to a point where the weight training will be more advantageous. Given my standard (fairly strong but bad at rowing) at present, I think I’ll see most improvement by focusing on rowing.
3. Timewise, in the week, I am reasonably limited I suppose. During the week, I aim to train for 1 hour on three days (Tue, Wed, Thur) with a max of 75 minutes. On Saturday, pretty much the same, although generally just the hour. Sunday, I have up to 2 hours. Monday’s and Friday’s make good rest days for me.
So, 6-7 hours a week over 5 days - all erg based. Any weight training, I will do in addition. However, in the first instance, I would expect this to be minimal.
So, why? What’s all this for?
Some ideas - weight loss/control, sense of achievement. I need to take advice on how broad goals can be. Starting broad, I want to be as fast as possible over 500-21097m. If I will benefit by focusing on a more precise group of distances, I will choose 500-2000. Specifically for the lower range: 2k - 6:45 but think with hard work and the right training plan, I’m capable of much faster (<6:15?). Using Paul’s Law - 3:12 for 1000 and 500 - 1:31. Specifically then for the broader range, again using Paul’s Law - 5k - 17:58, 6k - 21:50, 10k - 37:37, HM - 1:23:9.
So they’re my goals. I will achieve them, I think I will achieve them more effectively and efficiently if I have a coach.
Other relevant information?
5′11.5″ Relatively short legs but long upper body. Strong thighs. In fact fairly strong all over but relatively poor CV. Also quite high body fat - 22% or thereabouts.
If I’m nearing my goals by February 2009, I plan to enter the EIRC in Manchester.
I’m also taking part in the Challenge Series so would like to incorporate 2-3 attempts at each distance each month.
Finally, the numbers I’ve picked are fairly abitrary, based on my current performance and how I think I can improve. I’m happy to take advice on the exact numbers.
Oh, the pain
Not from the effort of my record beating - well, pb beating - half marathon, when I knocked just under 6 minutes of my previous time to get 1:27:34 (yippee) but rather from the fact my reverse knuckles (not sure what that bit of my hand is called but it’s on the opposite side of my knuckles) were so sore, I had to change my grip. And then, even worse, I have now rubbed significant patches of skin off the palms of my hands. Gah!
Still, during the HM, I beat my 10k and my 60′ times. Sadly, all I think that says is how bad my current 10k and 60′ times are. Nevertheless, I’m enjoying rowing at the moment. Despite sore hands, it’s great knowing, I’ve still got quite a lot of time to take out of my existing pb’s.
At last
I’ve got back on the rowing machine. I say, at last, I’ve only (!) been off it 5 days but it seems like an eternity. I haven’t dared get on the scales as I think I’ll find it depressing. I’m going to work hard for a couple of days and go back to my usual Monday morning, weekly weigh in.
This morning’s rowing session was a 30 minute, rate 19 one. Avg 2:02.3. HR: 160 after first 3 mins and 174 with 3 mins left to go. Felt pretty good. Kept technique strong - just my CV not up to scratch. A couple of times, I upped the rate to mid-20’s and fairly easily dropped the pace to 1:45-7.
Tomorrow, I’m going to do another half marathon but will aim to break 1hr30. This means 2:08 (or slightly less). The 2:12 was fairly comfortable - although quite end-loaded.
A few days off
I didn’t really intend to have a few days off but that’s the way it’s turned out.
I’ve eaten badly and I’ve rested (lazed!).
Still, back on the boat either tonight or tomorrow morning, probably the latter. Going to do a couple of days fartlek - largely low rate, reasonable pace with the occasional sprint. After that, back on the Pete Plan. I’ve emailed Pete and asked if he’s taking on new customers at the moment. I’ll see what he says - although he appears to be out the country at present.
Some good results
Today’s stats:
Weight: 14st 1.2lbs
Body Fat: 22%
This morning’s row: 21097m (a half marathon) in 1:33:10
Yesterday’s row: 6000m. New pb: 22:43.9.
All in all, spot on.
Mixed feelings - again
Weight: 14st 1.6lbs
Body Fat: 22.0%
Yesterday’s was probably a dehyrated reading. Key thing is that I’m still down on the week and ready to hit under 14st either on Monday or certainly the Monday after.
Yesterday was my first 4×2k endurance intervals. RowPro crashed which pissed me off or at least put me in the wrong frame of mind.
Pace over the 8,000m was:
1:58.6
1:57.8
1:57.6
1:52.5
Avg: 1:56.6 (was aiming for 2:00 but went faster from the off). Avg SPM: 27.
Which given my 5kpb avg is 1:53.3, didn’t seem too bad for my first attempt. However, I think mentally I’m comparing it with my 2kpb of 1:47.4 - which I don’t think I should be doing really - but meant I was a little disappointed.
HR at end of first 2k: 155
HR at end of last 2k: 176
For first time in intervals, I felt I had to stop completely for about a minute when I’d finished before continuing with some gentle rowing for the next 4 mins. Also felt like I had nothing left at end of final set - couldn’t push/pull any harder.
I posted most of that on the forum and got some pretty positive feedback tbh:
“Guittars, great first 4×2k many people fail to finish this monster, finishing at a pace 5S faster is excellent.”
My shoulder and hip were giving me a bit of grief again so I’m definitely having a rest night tonight, especially as I plan to do a hard 6k tomorrow: 1:54/55 - to get a sub-23m time. Plus I’ve got my half marathon on Sunday.
Stats and a potential problem
Weight: 14 stone 0.6lbs (196.6lbs, 89.2kg)
Body Fat: 22.4%
Still slightly disappointed with my body fat - dont’ want to be losing muscle here!
Anyway, on to my problem. I woke up a couple of times in the night with an awkward shoulder - i.e. if I didn’t lie in the right way, it hurt. This morning, it’s a bit more constant. I’ve put deep relief on and taken a couple of ibuprofen but I concerned it might impact tonight’s intervals.
Even worse, when I started my workout last night, I got a twinge in my left hip/lower left back. It went after I’d warmed up. This morning when getting out of bed, I got a pretty noticeable twinge (I’m avoiding saying pain because it wasn’t that painful). Deep relief aplenty there too.
Obviously these things are related to rowing. Dammit. I fucking hate injuries. If I had any sense, I’d give tonight’s session a miss but I won’t. I’ll be doing it. But I am, on the other hand, much more likely to take a rest tomorrow.
Something always seems to come up around the stone and half stone marks. Well fuck it, it’s not going to happen this time.
If the worst comes to the worst and I have to abandon tonight’s row, I’ll be completing my session with weights. Now if only I can think of a series of exercises that avoid using my right shoulder and left hip!
Tomorrow’s intervals
Just having a think about tomorrow’s endurance intervals. I’ve got 4×2k with 5 mins rest. Now, bearing in mind that I’m meant to do this at a pace I know I will complete and the total is 8k, I’m somewhere around:
10k pb: 2:10
5k pb: 1:53
The 10k pb isn’t anywhere near my limit.
So, I’m going to go with 2:00. Plan to be slightly under - but not far. And on the last one, I’ll knock 5+ secs off it.
Accidental PB
Tonight was a steady row. Decided on 10k @ 2:10 R22. Well, 2 out of 3 ain’t bad - did 10k, avg R22 but managed 2:08.8 meaning I did it in 42:56.9. That’s 1.1 seconds better than my previous best. Hurrah.
Shows how much progress I’ve made in a few short weeks. Avg watts: 163. Avg HR: about low to mid 150s. 148 after 2k, 151 after 5k and 153 after 9.5k. Ignoring last 500m as I sprinted a little.
This weekend is going to be fun. I’m going for a 6k PB. Planning on going at 1:55 (but beating it a little) which should put me sub 23:00.
Then on Sunday, I’m going for a half marathon. Looking for the distance rather than a time. Aiming for around 2:15 which will be around 1hr 35m rowing time. That’s 25 minutes longer than I’ve rowed before. Got a day off afterwards though; think I’ll need it!
Stats
Weight: 14st 1.4lbs (lightest in quite some time)
Body Fat: 22.5% (slightly higher than I’d like)
Pleased overall.
Good speed intervals today
My first set of pyramid intervals today:
250, 1:49.4, 24spm, 149HR
500, 1:51.1, 26spm, 163HR
750, 1:50.6, 25spm, 170HR
1000, 1:50.6, 26spm, 172HR
750, 1:45.0, 27spm, 175HR
500, 1:41.2, 27spm, 173HR
250, 1:35.4, 29spm, 169HR
Avg pace: 1:47.4
Very pleased with that tbh. Hopefully not set myself up for something too hard next but I don’t think I did.
Looking forward to tomorrow’s easy 10k. Think I’ll go at about 2:10 - 24/25spm.
Stats
Weight: 14 stone 2.6lbs
Body Fat: 22.5%
No surprise.
Double chuffed
Well, the 5k went well - knocking over 1 minute of my previous pb. My weigh in went excellently yesterday morning - 14st 1.6lbs (see stats below) and my 15k steady row went really well. That should be triple chuffed but I’ve eaten quite a bit, so knocked it back to double chuffed.
The 5k went well. It’s been a couple of days so the pain has subsided enough for me to think it wasn’t so bad. But I remember having to be mentally tough in the middle section. As soon as I get past half way, that eases up as the end is in site. Time was 18:52.5. Reckon I can get a sub 18 when I’m fit enough.
I’ve started a bit of a debate re: my rate on the 5k row. My original question related to the fact that my rate dropped gradually throughout my row and whether or not it mattered:
http://www.concept2.co.uk/forum/viewtopic.php?f=4&t=17716
It has sparked some debate over the best approach but what I think I’m going to take from it is that I need to aim to pull harder. I should be able to pull a 1:52 at 24spm. No need to be going at faster rates.
I need to re-read the Pete Plan and re-check the rates he advises.
Stats (Sunday)
Weight: 14 stone 1.6lbs
Body Fat: 22.5%
Stats (Monday)
Weight: 14 stone 2.6lbs
Body Fat: 21.8%
First time body fat has been under 22% in quite a while. It also means I had a 2.6lb weight loss for the week (which had last Monday - return from wedding and lots of chocolate) on a 1.5lb loss a week calorie restricted diet. Very pleased.
Best stats in a while
Well, after yesterday’s rest day - which was obviously the right decision as I fell asleep before 10.30pm, with the light and telly on - I feel pretty good this morning: ready for my 5k record attempt. I’m also the lightest I’ve been in a while:
Weight: 14st 3.6lbs (90.54kg, 199.6lbs)
Body Fat: 22.5%
Under 200lbs - yay.
Next goal: under 14 stone.
I’ve decided to shorten my statistics. It’s not actually that important to note all the values. The info I’ve noted today will allow that data to be extrapolated in future if needed but for now, shows me the key things I’m interested in.
Roll on (or off) 14 stone.
Mixed feelings
Well, my 5×1500m went well. Ended up rowing 15,185m - the furthest I’ve rowed in a single session. My first 4 intervals went well at around 2:01.8 avg. Last 1500m was done at 1:49.4 avg - tough. Overall average 1:59.4, so that’s what will be my goal next time. If I can be accurate to 1/10th, I will. If not, I will reduce it to 1:59. Depends how the next three weeks go.
Feel I’m getting fitter and actually, my weight is around the lowest it’s been in a while but I’m keen to get below 200lbs (very very close) and below 14 stone (196lbs, 88.9kg) asap.
Have decided to take a rest day today. Some things need sorting around the house but also I’m just feeling a bit tired. Given this is my first week, I’m erring on the side of caution and figured resting is my best option.
Next row will be on Saturday morning when I will aim to beat my current 5k pb of 19.55.7. I’m going to aim for sub-19mins: 1:53.9 average. Will be using a pace boat on RowPro to aid me. Will do 1k warm up and 2k warm down.
Today’s stats
Weight: 14st 4.2lbs (90.8kg, 200.2lbs)
Bodyfat: 22.4% (3st 2.85lbs, 20.34kg, 44.85lbs)
Lean Mass: 147.55lbs, 66.9kg
Good session despite the interruptions
Did my steady 10k @ 2:13.8. First interruption was to stick my tea in the oven. 2nd was a mental one when I remembered I’d left my Kaliber on the front seat of the car and wasn’t sure if I’d locked it. Didn’t stop though.
Pleased with the session. HR stayed around the early 130s until the end when I pushed it a bit.
Tomorrow’s session is all set up on RowPro. Bit wary of it. It seems like a lot of metreage. But that’s the point I suppose - endurance intervals.
Other than that, life continues. Weight was up very slightly today but I think that’s just the weekend trying it on. May be the same in the morning but after that it will start to drop again.
Ali and I are going to the cinema on Saturday night. How exciting
Great performance
Well, my average over today’s 8×500 was 1:49.8. This included the flat out effort (well, not totally flat out) at the end. I’m erring on the safe side - in 3 weeks time - and will be going for 1:50.
Tomorrow will see a steady 10k - aiming for 2:15 pace. The day after will see a tough interval session: 5×1500m with 5 mins rest.
Let’s do some math’s. 7,500m total. My best 6k time was done at 2:02.6 pace. I think I can go faster over 6k, so I’m going to stick with 2:02 for those intervals.
I’m then going to drop the pace to 2:40 for each 5 min break which is 937m.
So: 5×1500m@2:02 with 5′ rest@2:40 (937m). Total distance: 15,185 (inc. 1k w/u and 2k w/d)
Will be fun.
2 days rest
well, we’ve been down to London for Sarah and Andy’s wedding. Great bash. I got to row in the hotel gym on Saturday night - 8k’ish in about 33 mins - 2:03 average. That included some sprints though. Didn’t row on Sunday - no time. But decided to take my usual rest day on Monday too: I’d been driving all day plus I’m now set up for the week.
This week’s plan is … The Pete Plan.
M: Rest
T: 8×500 intervals - 1.52
W: 10k steady row - 2.15
T: 5×1500 intervals - Not sure yet.
F: 12k steady row - 2.14
S: Hard 5k - record attempt
S: 15k steady row - 2.15
Today’s Stats
Weight: 14st 5.2lbs (91.26kg, 201.2lbs)
Body Fat: 22.8% (20.82kg, 45.9lbs, 3st 3.8lbs)
Lean Weight: 147.5lbs, 66.9kg, 10st 8.2lbs
Today’s stats
Weight: 14st 4.0lbs (90.7kg, 200lbs)
Body Fat: 22.0% (19.95kg, 44lbs, 2st 2.0lbs)
Lean Weight: 148.2lbs, 64.77kg, 10st 8.2lbs)
2000m
Well, it went great. In the first 300m or so I really had to focus on slowing down. As always I set off about 10s/500m too fast. Slowed myself down and my HR gradually built to mid-150s, then mid-160s. When I finished my HR was 180 - the highest (by 1bpm) it’s been for a while. Anywyay, I finished absolutely knackered but not feeling I’d pushed to 100% - perhaps not far off though.
My time was 7:09.8. Really pleased with that. An improvement of 36 seconds on my previous attempt a few weeks ago. Some of that will be down to additional fitness. However, the majority of it, I am putting down to improved technique. After posting my video on Concept2.co.uk/forum, I tried to integrate some of the suggestions - in particular a longer stroke.
The exciting thing is that a) my weight keeps reducing - but my strength doesn’t. Although I will need to start putting some weight training into my exercise regime soon. b) my technique is still far from perfect and so as it improves, so my times will improve and perhaps best of all c) I’m nowhere near being at my fittest. I’ve hardly done any interval training and I’m still in the early stages of PowerBreathe.
Bearing all that in mind, my short-term (month?) goal is to beat 7mins. But I do think that 6.40 is a medium term possibility and I will aiming for sub-6.30.
I have a 25 minute session tonight, so I think I’ll go for 6000 metres. That will be slightly slower than I think I can manage but will give me a nonathlon score for the record.
Rowing update
Well, last night was the first interval session. A pretty straightforward one:
Warmup (2 mins), 2 mins @ 18-22, HR <151, Recovery 3 mins @ 23-26, HR<141, 2′@18-22,<151, Recovery to 20′ total. Warm down.
The main thing I was focusing on was lengthening my stroke. Reckon I added an extra 10-15 cm at the catch - which immediately makes a significant (5s per 500m) difference. The slight reworking of my stroke means it isn’t as smooth but that will come. I also tried pinching my shoulders at the finish but kept forgetting. I’ll integrate that after a few goes with my longer stroke.
Competitor that I am, I had a go at a 100m. Lowest pull was 1:22 but I nearly came off my seat. So average was same at previous best giving me 17.2s. With some technique practice, I hope to at least do the 1:22 for 100m which will give me a pretty good time of 16.4s.
Tonight is a night off the training plan but I feel great so I’m going to have a practice 2000m. I’ll be using a pace boat of 1:52 which will get me in at 7:28. I hope to beat the boat and I think (!) I can go faster than that. However, if I manage it, it will knock 15 secs off my pb and I don’t want to push too hard. I’m working up towards my Concept 2 Challenge Series entry which has to be complete by 1st November. Ideally for that, I’ll get a sub-7 min. I like challenging goals. No point fannying around with easy stuff.
Some statistics
Weight continues to fall -it’s easy when I’m not drinking and exercising. Not that I do the two things together you understand. Anyway, today’s stats:
Weight: 14 stone 4.8lbs (91kg, 200.8lbs)
Body fat: 22.3% (3 stone 2.7lbs, 20.3kg, 44.8lbs)
Lean mass: 10 stone 8.2lbs (148.2lbs, 67.2kg)*
Three weeks ago I was 14 stone 13lbs (95kg) when I got back off holiday. I’m pretty pleased. I’ve been eating great, exercising lots and drinking low/no alchohol beer. Great.
Goal weight is 12 stone 10lbs (80.7kg) or thereabouts with body fat of 15% or less.
* The difference is down to bone weight. My bones weigh 7.8lbs.
Weight loss and fitness
It seems I’ve been dieting and exercising in one form or another, on and off, for the past … well 15 years.
I’ve had quite a bit of success, getting down from 19st 7lbs to about 12st 10lbs. I’m currently 14st 6lbs (having lost half a stone). I’m well on my way back to being under 13 stone again. The common denominators are no alcohol, which in turn allows me to control chocolate intake (I used to binge on chocolate when I’d had a few drinks) and WLR.
WLR (Weight Loss Resources) is an online calorie counting site. It has a database with pretty much every food ever in it (including branded and supermarket own brand). You enter what you eat and it allows you to track how many calories you eat. It takes account of exercise and there’s a great community spirit - albeit largely women.
I’ll be posting about my journey towards maintenance weight fairly regularly.
People can be really helpful
Well, I posted my rowing video - http://www.concept2.co.uk/forum/viewtopic.php?f=4&t=17629 - and got some great advice back.
Key things are:
1. My stroke is too short. I need to lean forwards more at the catch (soften shoulders) and lean back more (keeping arms parallel to the ground, ‘pinching’ shoulders and keep arms tucked in) at the finish.
2. Don’t pause arms at recovery
3. Lift handle a little higher - more towards sternum (above stomach)
4. Lose ‘hand curling’ at finish - could cause injury
5. Possibly lower feet.
All great advice and all received in about 12 hours from posting. People can be really helpful.
Sore Hands
Well, I did it. 60 minute row for first time ever. Managed 14,087m. Really pleased with that - goal was over 14k.
Average page 2:07 but in reality was more like 2:09/2:11 for first 2/3rds and about 2:04 for final third with a 1:50 push for last couple of minutes. My buttocks gave me a bit of gip but mainly it was my hands. Didn’t realise it at all when I was rowing but afterwards, they looked like this:
I’d gone from a couple of bits of hard skin on my middle … actually what is that bit of my hand called: the reverse side of the knuckle. Anyway, from that to about 5 blisters on each hand. Not actually sore but now my hands look like I’m about 60.
Felt pretty good after the row. Well, knackered actually but recovered quick enough. At the moment, I have a slightly tight back of my left knee but I’m on a rest day tomorrow. RowPro plan kicks in for real on Tuesday - I have a couple of intervals to do.
Other than that, I’ve been a bit miserable today. Well, a forlorn twat actually. Not sure why though. Not had the most (personally) enjoyable weekend but no need for such gloom. Hopefully things will be on the up tomorrow.
More rowing
I’ve just edited and am currently uploading a video of me rowing. My plan is to post it on one of the Concept2 forums and ask for feedback on my technique.
Here’s the video:
I have a moment
Ali is out. Owen and Harry are both sleeping. I have a moment. I’m sat at my pc with a (non-alcoholic) beer deciding what to do.
I’ve just created this:
So far, I’m clearly better at the shorter times. I’m hoping this is because my fitness isn’t up to scratch yet. I feel I can improve on the 500m and 1000m times and I know I can improve on the 2k time. Tomorrow I’m setting a baseline for the 60′ row. That will be the longest I’ve ever rowed but I’m comfortable about it. Plan is to go at about 2:12-2:15. That’s 2k in 9 mins and 12k in 54 so about 13.3k in 60. Hopefully pick up a few metres later on and get closer to 14k.
On a separate randmon subject, I’ve just installed Covey’s PlanPlus for Windows. First impression - seems like a great idea but can I be arsed along with all my other interests:
- Rowing
- (Theoretically) Cycling - but less so over winter
- Poker
- Reading
- Doing nothing
- Playing games
And above all these - family and work commitments. I suppose if I use it properly, it will help me address my busyness (sp). There’s an online version too. But that will cost money. The old me would have just purchased it. The new me will see if the offline version does anything for me and then we’ll see.
