I was thinking about my feet during today's session and whether I could row not strapped in. Still not sure. Also had to think about keeping the spm and hr to target, don't lean too far back, out with the arms and keep them straight, don't forget to breathe, don't curve your back etc etc ... so much to keep in mind and being male I don't do multitasking.
Anyway, a pleasant 45 mins steady row done, which nicely stretched the legs after yesterday's 15-mile slow run. Week 2 completed of the 4th cycle of the Pete Plan.
Today I took a beasting from the Pete Plan 4 x 2k speed endurance intervals. I'm paying out for the Christmas over indulgence.
I've read plenty of posts on the Concept uk and us forums about rowing strapless. Quite a few who reckon it improves drive/technique.
Race night on Monday at 8:30pm. Anyone signed up? It's one round of 10k. Anyone with Rowpro can join. It will be fun
Hmmm. With my times I've always shied away from online races. Maybe it's time to dip a toe in.
Hannah: is there an idiot's guide anywhere for setting up RowPro for Oarbits etc for this?
Anyhoo ... 4 x 1000m 5 mins rest as per Pete Plan just done. Beasted it for the last rep, which drove down the average a bit, which only makes a rod for my back next time round. Should know better.
Odd how on the days when I sleep really badly, get up grumpy with a thick head and have to will myself onto the machine .... that I often have a really good sesh.
Yeah! Have a go Muttley. There's loads of stuff online about how to set Rowpro up. You can use it for a free trial period. The folk at digital rowing are really helpful if you get stuck. It's a bit of a faff, but well worth it. I find it hard to row without Rowpro. Being online with others is so much more interesting. It also stops those handle down moments. Race night is just a bit of fun.
Hmmm. You sweet talker you. I might just have to investigate. I have a full RowPro licence so I suppose I should use everything the prog offers.
If you have a licence then it's really easy! One very short form to fill in. Yippeeee.
Yes. They do have a system to make it fairer. I think they take your weight and gender into account. You get your adjusted time as well as your actual time.
Well, call me thick but I couldn't figure out how to register and set it up! I went to the RowPro control panel to register with Oarbits but there's no button to do so. I think I registered for the event but when it comes to doing a test row online it says go to session setup ... which I couldn't see on my screen.
Oh well. Some other time. The PP schedule says a steady row this evening so I'll do that instead.
Muttley, you've got me thinking about my strokes now. (Oo-er.) Managed to sneak under 19 mins again today for the 5k at the end of my gym session, but concentrating on keeping the strokes to 25 compared to the usual 26/27. Although I keep having to remind myself that I'm training for a marathon, not the indoor rowing championships. Must not get carried away!
It's important to have a good long stroke technique, Phil. And to maintain it until approaching the finish, when it's okay to just yank as fast as possible.
The thing about the Pete Plan is that it aims at a gradual improvement each session on the previous. The endurance intervals - 3k, 2.5k and 2k - are getting tough now, on the fourth circuit. Phew.
Seven pages of the 'erging' thread before the stroke innuendos start - I was expecting it sooner
I need to get back into the Pete Plan intervals; this week has been steady rows between 8k and 15k in the evenings with a bit of running in the morning. Running is coming back slowly. Hoping to be fit for Wokingham HM
I missed out on the Race Night 10k due to technical difficulties - MS Updates took my laptop out of action.
Muttley, if you are interested in the future in the online rowing, paml @ digitalrowing.com is online before the race to talk you through it. The confusing bit is that its not run through Oarbits in Row Pro, it in the Session Setup - Online option for the Race Night Events.
Have had a good session today. I find that the first 1000m and 2000m I stay at roughly the same times, but today my times got faster from 3000m onward. I knocked about 18 seconds off my 5k time and just missed out on 7000m in 30 minutes by 11 seconds. I had initially intended on going for distance but wore myself out going for the 7km time!
I hope everyone is well
Thanks Also-ran. I'm finding that when I do distance work I get numb bum, and am not really sure how to work around it. I don't fancy the idea of padded shorts
Managed 13.1km in 1:00:00 today so pleased. Kept the speed steady and didn't really have to push the tempo, so my stamina seems to be building up
How is everyone?
Some serious mileage and times being clocked of late. How much time have you knocked off your 5k time since starting, Vixx?
Best cure for numb bum imho is a couple of layers of bubblewrap on the seat.
I should have hit the machine last night, especially since it had been snowing all day and I didn't want to run after dark in that. But Mother of Muttley was visiting so I hit the kitchen for some serious cooking and wine drinking instead
Since starting up again, the first 5km time I remember clocking was about 23:xx. I tend to go for distance though so wasn't pushing myself particularly.
Since I decided to tt I have gone from 22:02min to 21:28min - 34 seconds.
Good idea on the bubble wrap Muttley.
What did you cook for Mother of Muttley?
Lamb shanks with roasted vegetables. Some of the wine went into the sauce but rather more went into me.
I have to decide if I want to go for a run or a row this evening. Whenever I do it, the next row is a 5k trial, aiming to knock just a couple of seconds off previous time so hopefully 20:20 or thereabouts. But it's getting tougher ...
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2014 |