Thanks.

Mike--

All those facts in a single post. Is that allowed?

Tom

Tom

If the number of facts bothers you too much, you can always even things out by re-reading posts from John Rupp.

Changing paces after a new PB

Right now, my Level 4 sessions for 60 min. are 178-180-184-184-180-178 and it's quite tough for me....

Last Saturday during an e-row race I've made a quite significant improvement over my 2k going from 6:43.5 to 6:34.4. Yes, I'm very happy but....... do I have to change automatically my paces and change from 16spm @2:06 to 16spm @2:02???? I'ts going to be really hard...... Have any of you found yourself in this situation??

Any advice will be very wellcome

I've read through the WP a few times, so this is based only on what I recall, you would stay with the same 2k reference pace for a given season and then when that season is over and you have (hopefully) produced a new 2k PB, you would use that as the reference pace when beginning your training for the next season. Yes, it will be "hard", was there something about "progress being easy" in the WP?

Certainly not , thanks for the advice!!

From the WP:

"As with all the workouts in the Plan, its okay to exceed your goals if it comes naturally, but don’t feel obligated to force the pace beyond the goal. Baby steps, baby steps. If this is your first year on varsity and you are following the Plan for the first time, your rate of improvement will probably be greater than that of a senior. If you reach a point where your totals are exceeding the goal of the next 2K pace on the Pace Chart, you will be reassigned a new 2K pace for reference. Otherwise, you will probably keep the same 2K reference pace you use at the start of the season, even if your actual 2K PR improves (as it will!) during winter testing. But this will depend on the circumstances of the individual."

Thanks Mark, you are beginning to be an authority in WP

Polaco,

From the PaceVsRate table, 2:02 would apply to you if your 2K were a solid 6:32. It may sound like nitpicking to some, but I would hit that mark first before graduating other levels beyond it, and meanwhile feel more than adequate graduating to "only" 2:04 on the Level 4 16spm.

I'm new at Wolverine, but I don't think the core principle of gradual progression means that you fix paces across the board only once per year. I like its toning down of the whole periodization theory in favor of steady ongoing growth. Something like 0.1 split seconds per week on average, if I recall correctly. Between now and my next competition, I will not be doing any trials, but will regard my 4x1Ks as my 2K trials, and adjust everything across the board to line up with them, whenever they improve. Anything sound wrong with that, to anyone?

Doug:

I'm certainly not an expert on the plan, but here's another perspective:

I *think* Mike would say that if you wanted to move up your reference pace during the season for reasons mentioned above, you'd likely go back "down" the table in terms of the sequences, to get actual work performed during an L4 workout (for the current level of fitness & performance) in line with all of the new paces (faster pace + less distance = similar work). Otherwise, too much of an increase in performance at one time which is contrary to slow, solid progression ("baby steps, baby steps").

The only thing I don't understand is when Mike says:

"If you reach a point where your totals are exceeding the goal of the next 2K pace on the Pace Chart, you will be reassigned a new 2K pace for reference."

I'm not sure how this could happen, unless you did not stick to the rates and paces for the plan but rather "pushed" them.

Unless one is "off the chart" (no more sequences to add to add more meters for a workout), I believe Mike would say keep the same reference pace and keep going.

Regards -- Mark

Remember that the WP was originally designed for people with an established 2K history. That means people who have already undergone some period of structured training and have on record a 2K score that represents their best effort to date. These people should begin a season of WP training with a Level 4 Ref Pace based on the best 2K from the previous training cycle, and I also have ballpark starting recommendations for the other (L1-L3) training levels. For true novices (those without a training history based on 2K performance), figuring out exactly where to begin and how quickly to proceed is a little trickier, as I have discussed previously. I think beginners are definitely better off beginning their training with some sort of structured format (as opposed to randomly jumping from one workout to the next without any thought of cause and effect or planning for the future). Perhaps for some beginners the Wolverine Plan requires too much structure; that will be for each individual to decide. I think a beginner’s initial focus with the WP should be to learn the formats, master the basic skills required (i.e., consistent stroke rates and paces; negative splitting; etc.), and establish a baseline from which to proceed towards more serious and goal-oriented training in the future. And of course, gradually improve fitness. I can never stress enough that the WP is designed to provide slow steady improvement for a long time. It is definitely not a “get fast overnight – instant result or your money back!” type of training plan. Also remember that beginners don’t necessarily need the WP to improve their erg scores; just sitting down on that sucker a few times a week is enough to get the job done. You’ll pretty much get faster in spite of yourself. But once the honeymoon is over, and your times stop improving even though it seems like you’re sweating and puffing even more than ever – then you will appreciate the structure of a well-balanced training plan.

To repeat a piece of advice I’ve given to beginners before: don’t become too obsessed with rapid improvement and with getting it all right now. Take the long view. Just enjoy the ride for a while and develop good habits to use when the going starts to get a little tougher. Specifically for Level 4 workouts, if you can follow your current Ref Pace without hitting the 20spm-average before the end of the season, then just stick with what you’ve been doing. Next year plan to start with a faster Ref Pace based on your best 2K this year, and spend some time in the off-season getting comfortable with doing some sequences using the faster Ref Pace so you can begin your next competitive training period as smoothly as possible.

And one other point for people following a certain rate of progression over the course of a season. There should be a certain amount of proportion between intensities for the different levels (L1-L4). But the proportions won’t always be exact, and sometimes the paces for one Level will be a little out of phase with the others. I always have a final pace in mind for the end of the season (i.e., the paces I want to achieve for each Level within 1-2 weeks of CRASH-Bs). If I get ahead in one area I ease up a bit (currently my strategy regarding Level 4), and if I’ve fallen behind in one area for whatever reason I map out a rate of improvement that is a little more aggressive just for that Level (currently my strategy for Level 2). But don’t over think the relationship between Levels. In the short term I treat each Level (and each workout) independently and just work on gradually improving my paces for each Level from one week to the next.

Let me know if I’m making myself clearer or just more confusing. Happy training.

Mike Caviston

This was in reference to the specific situation where a rower moves from the novice to the varsity level and really begins to bloom as an athlete as a result of maturity, greater training volume, the inspiration of training with older/more experienced teammates, forming more ambitious personal goals, etc. – they were improving so rapidly they would rack up large totals even while trying to hold back. Giving them a new Ref Pace didn’t really change the way they did the workouts, it just brought their goals more in line with their abilities. As I’ve said again and again and again – setting Ref Paces for beginners is not an exact science.

Mike Caviston

With an unrestricted rating, you row faster, and faster for longer, thus developing more quickly and thoroughly, reaching stages of fitness that you would never reach with low ratings.

Coach Rupp:

Please go back to your own thread.

-- Mark

Mike:

Thanks.

Would it be safe to say that if one could do 70' to 90' at the top (or bottom depending how you view it) of the sequence charts (longest distances), that resetting reference pace would be good to do? If so, how would you suggest one go about this?

Regards -- Mark

Mark,

I'll get to your questions, just be patient.

You take one pace, and replace it with another one.

Mike:

Thanks for your explanations, I will try to adjust my paces to my new 2k times and see what happens, it's going to be hard but this is the point, isn't it?

Anyway I tended to row at faster paces for a given spm than the stated at the charts and for me that was a clear indication that I had the potential to improve my 2k as I have recently done.

Apart of this I want to thank you very much for your advice to all the people at the forum, I'm not new in rowing, and last season I trained fairly hard, actually I'm Spanish Champion in 8+ ( Vet Category ) but the improvement I've had during the last four months following the WP has been very good for me. Thank you very much Mike, I will follow the plan in the future, it's hard but it pays. I want to go to the Fisa Masters World Championship at Princetown next September and I'll be prepared!!! (I will have lots of money in my account to pay for a medal as you like to say)

Cheers!!

You are quite welcome, Polaco!

Keep saving, and I will send you a tshirt!

John:

Dwayne was kind enough to establish, just for you, your own thread. Please go use it.

-- Mark

On what evidence do you base your affirmations? If you want anecdoctal evidence to the contrary, I can cite my recent experience. Prior to embarking on the WP program I routinely trained at unrestricted rates in the range of 28-40. My personal best last year was accomplished at a spm in the 40+spm range. I started training again seriously in August with the same unrestricted pace and after 1 million meters improved my PB 2k (6 weeks ago - at 36-40 spm) by less than 0.5 sec.

Since starting the WP less than 3 weeks ago, (with another 250k under my belt), and following as best I can the guidelines of the WP, especially the restricted pacing of L4 I broke my PB (without trying during a 4x2k L2) by 0.6 at avg spm of 28.

My personal take on this is that before I was going nowhere fast but now I am quickly improving by going "slower". There is an old Italian saying " Piano, piano, si va lontano!- (slowly, slowly you go a long distance).

Ralph Giarnella

PS: Sorry I think I accidently posted the above quotes before putting in my 2 cents worth. I am still trying to get used to the format.

Ralph Giarnella

Gentile Ralph:

Va benne ...

Io penso che John Rupp è pazzo (o matto).

La testa di John Rupp è molto, molto dura!

:-)

Ciao ... Mark

Ralph:

I have had exactly the same experience, as, I believe, has Bill Moore.

Regards -- Mark

PS - Do you speak Italian?

Yes and, as I explained earlier,similar experience for me whilst other purslane eaters need Patt nonsenses to justify theirselves.....

El poder de Cristo te obliga!!!! Abandona este forum satanás!!!

Hmm, let me think about this. 70’-90’ is probably a little more than most people could or should do continuously with the Level 4 format. Let’s use 60’ for the sake of discussion. I would say if someone progressed to 1200 strokes in 60’ (6 x 200 or the equivalent, i.e., an average of 20spm) it would be time to try a new Ref Pace. I think 1208 strokes are the most I’ve ever done in 60’, and that was almost five years ago. At my current pace I’ll probably make it to about 1190 strokes this year. If someone has reached 1200 strokes mid-season, they clearly have chosen the wrong Ref Pace – but what are you gonna do? I’d try to finish out the current season as well as possible and choose a Ref Pace more accurately next year. So, let’s say someone has reached 1200 strokes with a particular Ref Pace but there are till several weeks to go in the season. Two alternatives would be to 1) continue with the same Ref Pace and progress to faster sequences (the 202-210 range) or 2) go to the next fastest Ref Pace and go back to using slower sequences. Nether solution is perfect but I’d go with #2 (faster Ref Pace, back to slower sequences). How far back to go (which slower sequences to use)? Well, you’d cover about the same number of meters in 1170 strokes (19.5spm average) using the next fastest Ref Pace (vs. 1200 strokes with the slower Ref Pace). But to account for the greater intensity of more force per stroke, I’d probably drop back a little further, probably to about 19-19.2spm for 60’ with the faster Ref Pace. You'd be covering fewer meters than before but working harder to do it. It would also probably be necessary to set aside a few sessions just to practice with the new paces for the various stroke rates (i.e., get used to consistently hitting the faster paces for the various rates).

Well, that’s what I’d do, but what the heck do I know? Oh, and to reiterate one other key point about the Level 4 sequences. The faster ones at the bottom of the table are almost theoretical ideals. If you have chosen your Ref Pace correctly, you won’t be able to do them in continuous formats. When I am fully trained, I can barely do the 220 sequence as an isolated 10’ piece (which I try to reach as part of the 4 x 10’ format).

Mike Caviston

Beautiful Mike.

Your response makes perfect sense, and gives a somewhat empirical way to calculate where to go on the charts to structure a new workout if the reference pace one used was too slow (or improvement came at such a fast pace) that one "blew off" the chart. Those of us just starting the WP and also (really) just starting to row (like 6 months ago) *may* run into this before the season ends.

Thanks!

You're welcome!

I actually did that in the spring of 2003. I was so impressed with the results of the Wolverine Plan, I sent Mike Caviston a sweat shirt from my college alamater in an effort to show my appreciation.

John, I think that is an excellent idea. I would also suggest for anyone to send Mike Caviston a t-shirt of your college or high school alamater to show your own appreciaton for the Wolverine Plan.

I had best not do this (being an Ohio State grad) since Mike teaches at "That School up North". Maybe I can get him a nice Roots sweatshirt on my next trip to Canada (in a few weeks). No conflict there. And great quality products.

Mike, what size do you wear?

Thomas, the sweatshirt you sent comes in handy as the inner layer during these blustery cold Michigan winter days!


I want to state for the record that the Wolverine Plan is strictly a non-profit endeavor and the author is happy to share whatever small amount of expertise he has with anyone who asks completely free of charge…



…but I wear a large.

Mike Caviston

Hi Mike,

I am glad to hear it.

If you could provide an address for those who wish to partake in this, it would be appreciated. You do have addresses listed on the University of Michigan web site, but I don't know if they are up to date.

Later,
Thomas

By the way, you deserve it.

As a show of our appreciation, and as a Christmas gift , we could use our collective purchase power and get Mike something like the Concept2 slides or the ErgMonitor.

What do you think?

Francois:

Outstanding idea. Count me in, otherwise I need to get the Roots sweatshirt!



-- Mark

Quite frankly, I think any sort of gift would be nice. I think though that John's idea of a T-shirt would be a little more personal for each of us. Mike would actually physically see the appreciation on several different levels from a wide array of sources. It would also be more immediate and easier for anyone to do. I ordered that sweatshirt on-line, which made it quite simple.

Well, let’s put this topic to bed. First of all, while I’m very appreciative of the positive sentiment, I’m not soliciting any gifts! But here’s something to think about. All the years I spent coaching, at the end of the season the athletes would all chip in and buy a gift or two. Sometimes the gifts would be embarrassingly expensive, coming from a bunch of cash-strapped students, and while I appreciated them I would feel pretty guilty. I finally got the message across that what I could really use was some sort of scrap book for the season. So the athletes began putting together scrap books with pictures, short notes, and little mementos of the season (press clippings, etc.) They cost almost nothing to put together but it became a really personal gift and I will always treasure them. So maybe somebody would want to take charge of gathering pictures of any WP-followers, maybe racing or training on the erg, with a short personal note saying who you are and where you’re from and stuff like that. Barring something unexpected, I plan to be racing in Boston in February, so that would be a good time and place for someone to deliver such a project.

Now, let’s save the Wolverine Plan Discussion thread for discussing the Wolverine Plan!

Thanks much,

Mike Caviston

This morning I started on my second go around for the 3 week rotation of the Wolverine Plan. I spent much of the first 3 weeks experimenting and trying to find my way around. I have learned more about the proper training on the rower in these 3 weeks than I have in the past year searching through the various discussion groups on C2 training forums (USA and England) I picked up some good and some not so good information on the these forums.

Probably the best information I received was when I was reading through the discussion on “Pete’s Plan” (an eviscerated imitation of the WP) and came across a references to the original Wolverine plan which brought me to this discussion group.

The rest as they say is history. For the past 3-4 weeks I have read every posting on this discussion forum. I have downloaded the Wolverine plan from the website. I have the entire wolverine plan outlined and cataloqued for quick reference and have downloaded all of Mike Caviston’s posts with clarification of the finer points of the WP plan.

As I stated in my original post my hobby for the past 20 years has been to study exercise physiology most specifically with regards to endurance exercise, physiology of the aging athlete, and exercise physiology and nutrition as it applies to bicycle racing.

An excellent source on the web is Dr. Stephen Seiler’s website.
Masters Athlete Physiology and Performance.

http://home.hia.no/~stephens/index.html

I came across this website about 5-6 years ago and found the authors explanation for the physiology behind training straight forward, on the point and very knowledgeable but in a form designed the help the non scientist understand the science behind it all.

Dr. Seiler is an exercise physiologist with research in muscle physiology. He was originally from Texas but has moved to Norway. He written numerous articles on physiology of the endurance athlete, the aging athlete, and on physiology of rowing. His first sport is rowing and has a gold medal in the 4x at the Masters Nationals. While the website deals with several sports the best part is the area dealing with the physiology of rowing.


The Wolverine Plan is based on very sound physiological principles and it is not just a bunch of exercises put together on a whim by Mike Caviston.

If you understand exercise physiology you will understand the rationale behind all the details especially in the L4 workouts.

I am not sure if anyone is interested in physiology of the WP but I find it very intriguing. Probably much like a CPA finds rows of numbers very intriguing.

If you are interested in understanding Mike’s rationale in putting together this program I would suggest that you either go to the above cited website or wait for Mike Caviston to write his book or start his own website.

If anyone is interested I plan to try explain my interpretation of physiological the basis of the WP plan.

Ralph Giarnella

PS: Mark, per quanto reguarda Giovanni, sonno d’accordo! Universita Di Pisa, Scuola Medica 1971.

I got kind of excited with John Rupp's post. I just had to second the motion on the T-shirt idea. Out of Rupp's 2500 plus posts, he finally made good cents

What comes to thought is the scene in the movie A Beautiful Mind where they show the Princeton falculty executing The Pens.

The t-shirt idea is just a humble way of saying, "Hey," without going overboard.

I want to get back to describe my start of round 2 of WP. I did a Level 1 8x500. I started conservatively with the first 500 m at slightly above the average of my first attempt at the 8x500 Level.

Each successive 500m was at a faster pace than the previous 500. The last two (#7, #8) 500 m intervals where successively new PB for me. I improved 1.1 seconds faster than my previous PB which was set at the end of October in my pre-WP rowing. I felt like I could probably have done 1-2 more at an even faster rate. Perhaps with my next try at the 500 m I will have a better feel for the right pace and will be able to keep all 8x500 m intervals roughly the same.

For now I am still trying find my correct pace. I have used my known 2k pace as a reference pace, however that was done with very poor technique and therefore the numbers may not be reflective of the pace I should be using.

Over the past two weeks I have spent a lot of time working on my stroke technique and feel that my stroke has become more efficient smooth and more powerful. An imortant part of this improvement has been rowing strapless- For the record I did my entire 4x2k Level 2 training strapless.

The average pace for the entire series of 8 intervals was a full 4 seconds faster than the average pace which I had achieved the first time I tried the 8x500.

My observed maximum Heart rate for rowing is 163- I use a HRM for all my workouts. I know that the Mike does not use HR as a measure and I fully understand and agree with his premises.. However since I have been using a HRM in my training since 1985 I am able to use HR to judge the effectiveness of my workout rather than as a focus of my workout.

During this entire set of intervals my HR never exceeded 155. Of the accumulated 14+ minutes required to complete the 8 intervals 60% was spent in what is known as TR zone in the C2 interactive training program. That zone is from about 148-155 for me.

The only time I reached my 100% VO2 max using WP was last week at the very end of my last 4x2k level 2 training session. I reached 163 in the last 100 meters.

My average spm for the 8x500 was in the 34-36 range.

I have found through experience that as long as I keep my HR at between 150-155 (90-93% of my VO2 max) I can continue for a fairly long time. However once I begin to get above 156 it won't be long before I reach a HR of 163 which I can probably sustain for at most another minute before my muscles begin to shut down due lactate accumulation.

Both the Level 1 and 2 workouts, in my opinion, are pushing my aerobic capacity to its limits. It is only by pushing my aerobic capacity to its limits will I be able to increase my aerobic capacity.

Ralph Giarnella
Southington, CT

I am interested in the physiological basis of the WP. I have read Seiler's pages (some of them have recently been updated too), but the connection between Seiler's pages and the WP aren't particularly clear to me.

Seiler's favorite rowing workouts?

"In the last two years, I found that a workout consisting of three 20 minute bouts at "friendly race pace" or just above my lactate threshold (my high lactate steady state), was my bread and butter workout in rowing. These sessions were performed once a week, always in the company of other single scullers. The duration keeps the intensity from getting too high. The competition with my partners kept it from getting too low! Other workouts were steady state rows at lower intensity for 60 to 90 minutes, with technical excellence (efficiency) being a primary objective along with aerobic conditioning."

Source: http://home.hia.no/~stephens/interval.htm

I am happy to read that someone else is interested in the physiology of the WP program. Let me clarify my previous post. First of all I am not pretending to be an expert in exercise physiology much less an expert in the WP program. I have all I can do to try to keep up with my chosen profession. Exercise physiology for me has been a hobby which I indulge in when I have the time or the inclination to study "why" a certain training regimen works or does not work. I am nothing more than an amateur exercise physiologist trying to understand the "why it works" part of the WP plan.

I am not pretending to usurp Mike Caviston's explanation of his WP plan. I enjoy each and every one Mike's posts, and I find them to be very thorough and precise as well as very informative.

By putting my thinking on paper (electronic paper) it forces me to clarify my thoughts. By posting it in this discussion forum it opens my thinking up to criticism and correction and therefore hopefully we all learn.

I am looking forward to Mike's book and I will be the first in line to buy the book and add it to my library.

A lot of electronic ink has been expended explaining the "How to do it" part of the WP. I just think that it is also important to understand the "why we do it" part of the program.

With regards to the Seiler website. I did not mean to imply that he is any way connected to the WP program nor that he endorses the WP program. I find that he has covered the topic of exercise physiology as it pertains to endurance sports, with emphasis on the rowing, rather thoroughly. He covers every topic from the basic make up of the muscle fibers, adaptations that take place during training, the rationale behind intervals, etc, to specifics of rowing and competing. If you read his topics from the beginning to the end you will find many of the answers to the "why we do it" questions of the WP program.

His website does not cover the topics as thoroughly as a text book however, in my opinion, he brings together all the elements in an easily readable format.

Ralph Giarnella
Southington, CT

Today’s training.

Today I attempted a level 4 60’ training session. I did well for the first 45 minutes. I was hitting my pace well, and for the most part getting my spm correct and in sequence for the first 45 minutes. However at about the 45 minute mark I hit the proverbial wall. I just ran out of gas. My form rapidly deteriorated, I had trouble keeping my pace and finally my spm sequences began to go haywire.

What happened? I simply have not recovered from my great Level 1 workout from yesterday. Yesterday I did a level 1 8x500 at the upper limits of my aerobic capacity and probably used up most of the glycogen stored in my rowing muscles. My glucose intake in the past 24 hours was not enough to refill my glycogen stores. This is probably most especially true for the type IIa muscle fibers which are thoroughly stressed in a Level 1 training session.

So today when I attempted my level 4 training session I was probably starting out with my glycogen storage only about half full. When my type IIa fiber ran out of glycogen all I had left were my type I fibers (purely endurance and fat burning-slow twitch fibers) to work with and towards the end they were probably running out of their limited stores of glycogen. I barely made it to the 60’ mark.

I now have a few choices to make before next week. The logical thing to do is to take in more glucose in the 24 hours after a hard level 1 training session. However I am trying to make weight (lightweight) for the crash B and I would rather try to lose the weight now rather than to wait until February.

I can shorten my continuous level 4 workout to 45 minutes. I don’t think that is a good idea because it defeats the whole purpose of a continuous workout.

I can change the sequence of my training schedule. At present I plan a level one following a rest day so that my glycogen stores are filled and ready for the task at hand. If I put in the level 1 training session anywhere else during the week I will probably be starting at a less than ideal situation and therefore not get maximum intensity in the workout. That defeats the whole purpose of the level 1 workout.

I could try doing a 2x40 level 4. I tried that last week and did great for the first 40’ but the second 40 minutes I petered out after about 15 minutes and could not finish the whole 2nd 40’. Same reason as above- not enough glycogen.

I could try the 4x10. Or I could back down on my pace and stroke rate. I think I may have advanced my stroke rate too quickly. I am now trying a 180-184 sequence. At the moment I am more inclined to back down my stroke sequence and pace and get a stroke sequence and pace that I can handle for a full 60’ and then build from there.

I am just a novice at this rowing thing and I am trying to find my level.

My stroke mechanics are slowly improving however that also began to break down after 45 minutes.

Looking forward to your comments and ideas.

Ralph Giarnella
Southington, CT

Bravo Ralph! Lei e americano o italiano? Forse un americano ... ma ha studiato in Italia?

(excuse my spelling ... I speak Italian about 99% better than spell!)

I am an Italophile, although 100% Russian (Mom & Dad). Just bought a tiny apartment over there in a beach town on the Adriatic (Fano) as a small step toward preparing for retirement. I'm 47 and my wife is 51 -- she's more ready to pack it in than I. She's been working since 16 ... without a break ... except for maternity leave ... even working through university at night. She's tired, and I don't blame her!

Today Level 1 @ 8 x 500

(I really look forward to this workout ... it's the most fun I have with the Plan)

Planned average pace: 1:50.55
Actual average pace: 1:50.11 (every piece negative split)

Improvement in average pace has gone like this:

01OCT to 28OCT: pace improvement 4.32 sec. on the average

28OCT to 07NOV: pace improvement 2.34 sec. on the average

07NOV to 07DEC: pace improvement 1.23 sec. on average

(all done exactly the same ... with 500M active recovery between pieces)

Commentary:

These are the first 3 times I have done the 8 x 500 L1 workout, so the larger improvement between the first two attempts was really my settling into a pace that was work, but not impossible. I think I'm now getting there, but I did use Mike's recommendation on how much to try to improve based on the number of weeks between the attempts (if you've read his posts here, you understand what I mean).

I probably could have done this workout faster, but I keep hearing "baby steps, baby steps" every time my Type A starts to take hold. Heck, I've got the rest of my life! I also have 3 years before I hit the bottom of the next age group!



Next attempt will certainly be for an average under 1:50, which will be a major mental accomplishment (seeing 1:49.X for every interval), and, assuming success, a big motivator.

I'd be very interested in results from others just starting the WP and how you've settled into your L2 (and L2 for that matter) pacing.

Thanks!

Actually I am born and raised in the good Ol'Usa but studied and lived in Pisa for 5 years- a great 5 years at that- I met my wife there (she is also from the USA-Perry Ohio to be exact). I was able to understand how well other people live. I am soon to be 65 and have no plans of retiring. I enjoy what I do too much. I just cut my hours and take long weekends of from time to time. I might come over to visit you when you move. Good excuse to go back to Italy.

Ralph Giarnella
Southington, CT

And you'd be most welcome Ralph ...

Congratulations Mark for your improvements!

You are also quite special to find the L1 the best part of the plan
For me, it is just the opposite; my preferences go like this: L4 > L3 > L2 > L1
The L1 hurts so much that I need to be mentally prepared to go through the pain.
The last time I did them, I average 1:39.5, which is very close to the fastest pace I can hold for three consecutive strokes (1:36). Maybe that is why they hurt so much!

L2 are easier, and the last time I did them, I average 1:47.9

L3 are a bit puzzling since I do them at L4 pace at 22 spm (1:56 for me). Mike mentioned that they should be done at 24-28 spm and that we should let the stroke develop naturally. The L4 dps feels so natural now that even my warm up, recovery and cool down are done at L4 pace (16 to 20 spm).
What L3 pace and spm are you using, and how are they related to L4 ?

We will hit the next age group at about the same time, and since we are both LW, it is going to be interesting how things will evolve!

Cheers!

Francois:

Maybe I like the L1s because I'm not yet pushing them as I should???



You have not much to worry about in terms of competition (with your times) from me. You might get a stiff neck looking for me in the rear-view mirror!

(Actually, not quite true when rowing, ehh? I'd be the one with the stiff neck looking behind me for you!)

Maybe when we reach 80 together I'll be able to give you a race!



Regards -- Mark