Good luck with it!

LEVEL 2 ... this morning ... last all out L1 or L2 workout before race on Sunday ...

Most pleased with the results ... after a 21K day yesterday (Not a HM - 10K/5K/2K/2K/2K) but a great night's sleep ...

3000/2500/2000 with 1500M recovery rows in between ... 1K w/u; 1K c/d (not Mike's recommendation, but what I can do due to time constraints).

TARGET DISTANCED AVERAGED PACE: 2:00.75
ACTUAL: 1:59.79

All negative splits ...
Some gas left in the tank (but not much!) ...
Improvement since last execution: -1.44 seconds ...
Felt controlled but with effort ...

NOTE TO GEORGE: Your PM to me might have been right; might have to see how I feel with 500M to go and quickly recalibrate expections in real time!

Good Luck Mark !

I'm off this Saturday on a six day golf trip so I don't know if I'll see your results, but post them somewhere. I've found Mike's input on racing the 2K to work really well. Establish a goal as GP (maybe 1:50 or 1:51), GP+1 until 1200 left, GP until 600 left, GP-1 to 200 left then GP-2 (whatever is in the tank) to finish.

Jeff

Thanks Jeff, and hit 'em straight when on the course.

I have a race plan put together ... conservative, and a little more even-paced than +1, 0, -1, -2 ... more like +.2, 0, -.2, -.4 ... I won't go into the reasons because they're all mental from my last (pretty much an aborted attempt at a PB) in a RowPro race after too much red wine the evening before. If I have gas left in the tank at 500M, my cox (my daughter, who loves to deliver pain to her "boys" when in her boats -- 4's & 8's) and I have a plan to do some real-time adjustments.

Of course, first time, the entire thing will likely go to pieces and it will be one giant mess of flailing arms, gasping for breathe, clanging chain (oh yeah), forget the monitor, just row! ... you get the picture ... not pretty.

I'll post and let you know how it went ... have a good trip. To where are you off?

Mark:
Off to Arizona, near Dwayne but a little north. Hit a new PB tonight in 10K. Last attempt was early November. Bettered the old time by over 1:13. Again, good luck. Don't know how you hold the .2 stuff.

Jeff

It's simple ... just watch the monitor ... actually, it's all about having a cox who can guide you every 100M to 200M. Gosh, I hope she's good in math! (She is, honors math, thank goodness!)

First off, I think this plan and all the thoughtful commentary by Mike are great. I've been following it since Thankgiving and I am very close (1s) to beating my PB from college.

I have a question about workout paces and what pace one should aim for in the 2k.

Mike wrote that to achieve a 6:24 he would need to be able to do L1 4x1k in the low 1:35s and the 4x2k in at 1:40 or better. I have just reread this. Is this power range between workouts and 2k normal for most athletes?

I recently did a 2k test and my time was quite a bit better than it would have been if I used the workout predictors. My 2k average was .5s faster than my 4x1k. I think in Mike's description it was about 1s slower.

Am I not doing the L1 and L2 hard enough? Or is the standard deviation (between predictor workouts and actual 2k times) fairly large? My workout times have continued to improve and I am trying to figure out an effective race strategy for the crash-bs.

Thanks for the input.

Neil

Neil:

I have exactly the same questions.

My best 2K to-date is 7:26.1 or 1:51.5.

My fastest 8x500 = 1:49.1 or RP -2.4
My fastest 4x1000 = 1:53.1 or RP +1.6
My fastest 4x2000 = 1:58.1 or RP +6.6

(if my addition/subtraction is correct)

From my reading ...

... the 4x2000 should be RP +4
... the 4x1000 at RP -1
... the 8x500 at RP -1 or MORE

So my times here appear to be out of whack ... and I'd like to think I can improve the 7:26.1 right now (or at least tomorrow). I've just rationalized that I haven't done enough of these, taking the baby steps improvements Mike recommends, to get to "the limit" ... and thus I have some work to do on the L1s and L2s that are still "out of whack". I feel that I'm now close with the 8x500M, but the rest need more work (i.e. could be done faster).

I'd be interested in your thoughts on this, and updates in the future as you do them more and improve your times.

Thanks -- Mark

Recovering from back spasms- the past month has been a disaster for my training program. First I came down with a virus which affected my training for about a week. I no sooner got back into the rhythm of training when a pulled a muscle in my thoracic area during a all 1000 m time trial. I recovered from that and was getting back into my training agian when an ice storm hit our region and I strained my low back trying to clear the ice from my drive and sidewalks. (I should have made my wife clean to snow). The back spasms stopped me in my tracks for another 10-12 days. This was the first time I have been able to string together 6 consecutive training days.

After physical therapy my back is back to normal. I feel that my power and strength are back to normal but my endurance is shot.

This all started after I booked a room in Boston for the Crash-B race in February. I have been debating whether I should cancel the trip but I have decided to go anyway. I didn’t break any records last year and won’t break any this year either. The race just gives me a goal to train for.

My plan is to beat my own record which should be easy if I can regain my endurance somewhat. Besides I just turned 65 so am going into an older category. Maybe I can find a 69 year old I can beat this year.

The next 4 weeks are not going to be easy. My goal for this week was to work on my endurance with lots of Level 4 work before trying to tackle the other levels. I tackled a few 500 m sprints this am and was pleased that the power is still there and my back is holding out. The endurance is improving somewhat. I plan to do another workout today- L4.

After the Crash-B race I will begin to get ready for the biking season. This year I hope to be able to get back into bicycle racing

Ralph Giarnella MD
Southington, CT

Ralph:

Sounds like a rough month. We all hope you're healing fast and get some good training in to prepare for the CRASH-B event. Showing up and giving the best you've got on that day is what it's all about. We'll cheer you on regardless of performance on that day. Just take care with training ... please don't reinjure yourself and make things worse!

Regards -- Mark

I can assure you that I am being very cautious. I am taking Baby steps in my recuperation - I am making sure that I stop before becoming exhausted. Injuries are more likely to occur towards the end of exercise if attempts are made to push the limit while exhaused.

Ralph Giarnella MD
Southington, CT

Mark-

Good luck in your 2k.

I think that the relationship between predictor workouts and 2k pace is not constant. Maybe as one gets more and more fit, the relationship approaches that Mike described. I'm only doing 5 erg workouts a week, so I may never get to that level.

My last 4x1k average pace was just at my 2k pace. 1:37.5.
My stroke rating on the L1 stuff may be part of the problem. I'm usually around 30, so I'm going to start pushing up the rating. I've got an 8x500 on Monday, so I'll see how that goes with the higher ratings.

Ralph- Hope you have a speedy return to form.

Regards,

Neil

Thanks for the help Mike ... my first race, a new PB (7:23.3 from 7:26.1) ... and first place in the LW "old guys" group -- they grouped Masters, Veterans, Seniors, etc. together.

Thanks to all the WP devotees for the great exchange of information and personal experiences with the Plan. It's a big help.

Congratulations Mark!

We are not that old by the way; there is life after 47!

I have noticed that your 500m is within 0.1 sec of mine, so to go under 7 min on the 2 k, all you have to do is work on your endurance. Those L3 and L4 workouts will do just that.

Cheers,

Francois

Yes, Francois, I was thinking the same thing on my drive home ... in preparation for my next race on February 25th ... lots of focused L3s and L4s ... especially longer and faster L3s ... my sense is that I've been doing them too slowly and they should be longer.

I also want to get the weight down to 162/163 and keep it there. I do not want to do the last minute weight loss thing again ... it's not the way to plan.

Congratulations on such a great result in your first race!!!!

Thanks Carla. Tag, you're it. Now I want to see you do one ... 2K ... CRASH-Bs maybe?

I find that if I can do a Level-1, 4 x 1k session at a particular pace, I can do a 2k at that pace. Just today, I did a Level-1, 4 x 1k with 5-minutes rest, session with a goal pace of 1:35. I had moved to the 1:35 pace after the nailing the session at 1:36 on December 18. Since then, I have been nailing three with the 1:35 pace and moving toward nailing the fourth. I thought about doing it today but thought it would be better to nail the fourth piece at 750 meters since I have not gone that far in the fourth piece. I discovered I could have probably done a fourth 1k so, I should have the confidence and ability and to do it the next time. My 2k as of January 22, 2006 is 6:22.5. The notes on that piece are as follows:

Time Trial 2k
Model D
Drag 145

6:22.5

Splits
1. 1:36.0 @ 31 spm
2. 1:36.1 @ 31 spm
3. 1:35.9 @ 31 spm
4. 1:34.5 @ 32 spm

Took advantage of the two days of rest. Goal was to row 1:36 and go hard in the last 200 to 300 meters.

For Level 2, I have been doing 5 x 1500 meters with 5-mintues rest. The notes from my last session are as follows:

Level 2, 5 x 1500 meter with 5-minute rest
Model D
Drag 145

1. 1:40.7 @ 29 spm
2. 1:40.7 @ 29 spm
3. 1:40.8 @ 29 spm
4. 1:40.5 @ 29 spm
5. 1:39.5 @ 30 spm

Average: 1:40.44

Goal was to just get them all under 1:41, again. The 1:40.44 average was achieved because in the last piece I rowed 1:34/1:35 for the last 300 meters, which knocked the average for that piece to 1:39.5. My previous recent best average for this session was on January 8 when I rowed a 1:40.58 average, with a drag of 161.

Thomas- Thanks for posting your workouts and 2k. I'm still rowing on an early model C (no drag factor, etc) so its helpful to see what you're doing on the model D. I'll be doing the 5x1500 on Thursday.

Mark- Nice job on the 2k. You'll be under 7min. before you know it. It must feel great to set a PB!

L1 yesterday
8x500 avg pace- 1:33.5 (1.1 s improvement over 6 weeks)
Couldn't keep negative splits on the last piece.
On the last two, the stroke rates were in the mid 30s, even saw 40 a couple of times- though my form falls apart at the high end. That definitely needs work.

Thanks Neil. Yes the PB was satisfying, but I'm still a slow, older, small, beginner. I have lots to do in terms of form, stroke, power, and stamina, in other words WORK, so it's incremental but indicates progress ... which is motivating.

The best was having my daughter cox for me, and the best gift I got was the picture my wife snapped:

[img=http://images3.pictiger.com/thumbs/a5/a4be1f059303112b91ceb7a38889aba5.th.jpg]

If I had to choose between medal and picture, I'd take the picture (and the experience with her).

Also got to meet some great people ... some who I knew from here, some who I met there. Likely to be long-term friends, which is just the icing on the cake, ehh? Or maybe that's what this is all about. I'd like to think so.

And, wow, nice improvement on the L1 workout! Are you going to the CRASH-Bs?

Regards -- Mark

You don't have the drag factor display feature when you press "Ready" and "Rest"?

Mark- Nice picture. You got the hardware and bragging rights.
I did sign up for the crash-bs. I live outside Boston, so its relatively easy.

Thomas- The first model c's have PM1s, so you can't adjust the drag factor or keep track of splits.

CRASH-Bs, cool, first time? If so, I'll be real interested in your feedback on the experience.

Re: The model C. You can adjust the drag factor, you just can't tell what it is as accurately as with the monitor, right? This is more a model C question for me, as I've never seen one where you can't adjust drag ... but perhaps there was an earlier version than I've used?

Mark:

Congrats on the new 2k time and the picture. Back from my five days in Arizona. Didn't hit them as well as I'd hoped but weather was in the upper 60's every day. First time in three months I'd gone more than three days without erging. With two workouts done, not too bad. Started "recovering" with a 60' L4 and hit my 2K negative split goals for today's L2. Congrats again.

Jeff

Just a quick follow up to this post, I made today, "Put up or shut up."

I did it. I rowed 4 x 1k with 5-minutes rest at 1:35 or better. The specifics of the session:

1. 1:34.9 @ 32 spm
2. 1:34.8 @ 32 spm
3. 1:34.9 @ 32 spm
4. 1:35.0 @ 33 spm

The last one worried me a little bit. I dug deep and drove hard while going into the last 300 meters with a 1:35.3 pace. I told myself if I can just get started then it should all fall into place. The first three were quickly taken to a 1:35.0 average and maintained for that pace until I gave each one of those a little extra to make sure I was clearing 1:35.0. The last one, I waited to pounce at the 300-meter mark knowing it would be less than one minute and it would be over. It worked.

I cannot stress enough the importance of starting somewhere. Months ago, I recall how it was a real strain to get this session under 1:37 (I would have to go back and look at my training log for the specifics). I also had some periods were I had to many rest days between sessions, particularily in November. And even when I could not get all four in 1:35 or better, I worked at getting three and progressively worked hard at getting the fourth. This is really great for me because I stuck with it and progressively challenged myself when I was supposed to not only in Level-1 sessions but in all the level sessions. It is also significant for me in that it was on November 2, 2002 when I finally rowed a 2k under 6:20 in 6:19.9 (as a master rower) and later on January 20. 2003 I rowed a personal best (as a master rower) of 6:18.7 where I was pulling sub 1:35 for 4 x 1k with rest period over 5-minutes (the rest perioud issue is that sometimes I have taken way too long so, to keep things moving and consistent, I chose 5-minutes).

If you are depressed about your training, really take a look at what you are doing. Really do what you are realistically suppose to be doing. I feel that when I do so, I am staying on the attack. That is what is so great for me about the Wolverine Plan. I really don't like long rows but they have to be done. I row 1.156*"2k race pace" for Level-3, 12k's, because that is what I am required to do and I don't have to do anymore than that or faster than that (at least that is what I have told myself). I really save the hard pushes for Level-1 and Level-2. If you are getting it done some other way with some awesome personal or global success, tht is great for you, but I know it won't work for me mainly because I won't stay interested in rowing.

Thomas- Nice job. It inspiring to read. You're close to a PB.

I agree with you that you need to push hardest for L1 and L2. Still, I like to keep the pressure on for the L3 and improve each week. I keep the rates low 22/23 and work on a maintaining a smooth stroke. Yesterday 12k 42:58. I don't find it affects my ability in the L1.

Neil

Sub 1:47.5 for 12k is an awesome time, in my opinion. I usually average around 1:49.5 to 1:49.9 for 12k. What are you pulling for 2k? What are your averages for Level-1 and Level-2 sessions?

Thomas- Don't be too impressed. I've got more endurance than speed. Plus with the L4 workouts I tend to row the L3 at the same pace as I would in L4.

2k- just under 6:30 at the beginning of January.
L1s- 1:33.5 for the 500s. 4x1k tomorrow.
L2 5x1500s last friday averaged 1:41.5.

Are you rowing the Crash-Bs. I'm also in the "master"'s category.

Take it easy,

Neil

Hi Neil,

Yes, I am racing at the CRASH-B's in the HWT Men's Senior. I saw your name today in the HWT Men's Master category.

Thanks for posting your times for the different sessions. I was rowing the 1:41.5 pace on January 2, 2006. It has been only in the last few weeks that I have consistently gone under 1:41.

Good luck with the 1k's tomorrow.

Later,
Thomas

I registered just before the deadline for the Crash-B. Unfortunately still have not recovered from the long lay-off after my back problems in January. Decided to go for it anyway. Who else is going to be there? Any chance we could all get together just to say Hi!.. I will be staying at the Collonade Hotel. I booked a room there for $180.00 a night (2 months ago).

Ralph Giarnella MD
Southington, CT

Ralph,

Hope your injury doesn't slow you down.

I'd like to meet for a beer, maybe during the afternoon break. Everyone but the open men and women will be done by then.

Is this convenient or are you heading home after your heat?

Good Luck in your preparation.

Neil

Heat Time Event
1 8:00 Vet Women
2 8:20 Vet Women/over 80 Men
3 8:40 Vet Men (60 - 80)
4 9:00 Vet Men (55 - 59)
5 9:15 Vet Men (50 - 54)
6 9:30 Coxswains &
Lightweight Junior Men
7 9:45 Lightweight Master &
Lightweight Senior Men/Women
8 10:00 Lightweight Junior Men
9 10:15 Lightweight Junior Men
10 10:30 Lightweight Junior Women
11 10:45 Lwt Junior Women/Lwt Women
12 11:00 Lightweight Women
13 11:15 Lightweight Men
14 11:30 Lightweight Men
15 11:45 Morning Break
16 12:00 Junior Men
17 12:15 Junior Men Heat Time Event
18 12:30 Junior Men
19 12:45 Junior Women
20 13:00 Junior Women
21 13:15 Junior Women
22 13:30 Senior Women/Men
23 13:45 Senior Men
24 14:00 Master Women
25 14:15 Master Men
26 14:30 Afternoon Break
27 14:45 Open Women
28 15:00 Open Women
29 15:15 Open Women
30 15:30 Open Women
31 15:45 Open Women
32 16:00 Open Men
33 16:15 Open Men
34 16:30 Open Men
35 16:45 Open Men

Ralph:

This is awesome ... I truly hope you can train strong and mend completely between now and the 25th so you can have the row of your life there. Best wishes for a great row ... I won't say good luck, because that has little to do with it. Your training does!

Regards -- Mark

¿Training? ¿Training? We don' need no steenking training! (with apologies to the producers of "Treasure of the Sierra Madre" and of "Blazing Saddles.")

A classic Bob ... especially the bean meal and the horse getting cold cocked ... potty humor to be sure ... but entertaining nonetheless ...

I once got into deep trouble with the original line (the one that I parphrased). It was many years ago, when my daughter (now 45) was in girl scouts and my wife was one of the adult leaders. The subject of merit badges came up and my (admittedly warped) sense of humor overwhelmed my common sense.

Bob S.

Anyone have some advice on tapering the week before competition. It's probably somewhere in this thread, I just have had trouble finding it.

Thanks,

Neil

LEVEL 1: 4 x 1,000M

This was one workout where I had some trepidation getting started. When I last did it (over Christmas break), I blew up trying to improve too fast.

17NOV05 average pace: 1:52.50

26DEC05 average pace: 1:53.08 (tried a 1st interval at too fast a pace and blew up on #2+)

TODAY: Target average pace: 1:51.85; Actual pace: 1:51.17

... a 1.33 second improvement from 17 November. Not great, not as much as Mike would suggest could be done, but improvement nonetheless. Also a bit tired from a 10K L3 pace yesterday AM, and a 5K L3 pace yesterday evening. No excuses though ...

... tried to go 1:52.0; 1:51.9; 1:51.8; 1:51.7

... and did 1:51.7; 1:51.5; 1:51.3; 1:50.2

This average is now getting closer to the RP -1 to RP +/-0 that most of you have suggested would be a good relationship between this workout and target RP. My 2K PB pace is now 1:50.83, so this workout should average 1:49.83 to 1:50.83. Getting closer. Also vanquished the Christmas "ghost" ... or monkey on the back.

Baby steps ... baby steps ... thanks Mike!

Mark,

Nice job. You keep improving that's the important thing.

I also did the 4x1k yesterday. My first time having all negative splits on this workout.

Neil

Nice Neil!

i love 1k's...... my favorite, 2k is a fight, 500 is too short, 1500 is just for races but 1k is just right!

I plan on staying the whole weekend. My race goes off at 8:40- This year I especially would like to see the open events. I missed them last year. My wife will be coming along - she will probably do some shopping as well.

Ralph Giarnella MD
Southington, CT

I've only done it once and it was dreadful. Started out first 500 at goal pace -5! (I have a freakish 500 in comparison so this would be interesting). After 600m every stroke was all I had and rate was all I had but still I was down to 1:45 (gp + 10) for the whole way home. My breathing rate was probably the same as my HR and I wore out my airways as I had pain in them for many days after. It was quite a reality check. 3:11 was the result. With better pacing I can probably slide under 3:10 but I don't want to try it. 1k , no thanks!

Carl:

I believe a number of us that were participating in the fall RowPro racing series found the 1K to be the hardest on the throat and the rest of our airways. There must be something about the intensity and speed of breathing, for that period of time, that differentiates it from the 500 or the 2000. I believe Sir P. coined the term, "1K hack" for the cough that we all seemed to get afterwards.

-- Mark

The cool thing about the 1k is that it is possible to row under 3-minutes, which looks pretty cool. I wanted to row under 3-minutes in that race last year, but it did not happen. Another good thing about that distance is that in a 2k, you know you can make it to the half-way mark with a much slower pace when compared to a 1k.

under 3!

I personally like the 4x1000m workout. It pushes me to my limits- a combo of gylcogen depletion and oxygen debt. The 4th one is also a mental challenge- nothing left, like the end of a good 2k. The amazing thing is you can keep getting faster.

Today- last L3 of the season and a season's best 12k 42:54.

Yesterday- 2x 40min. L4 with 1 min break. This was my first time doing this L4 (usually I do 60min) The break helped a lot. I was able to get some water and dry off. 190 188 190 196 then 196 190 188 190.

Less than a week to Crash-bs. Good luck to all.

Regards,


Neil

Good luck to whomever is racing tomorrow.
Unfortunately I will not be racing. My back is still givng me some problems when I begin to push the pace . However I will be going to the races anyway to root for any of you are racing . I will try to look up your names and find when you are rowing and which rower you are using. I wll even bring my camera along for photos .

Ralph Giarnella MD
Southington, CT

Too bad the back wouldn't cooperate Ralph, but at least you'll get to be there and watch the action ... get lots of great pictures!

Ralph- Sorry to hear about your back. Hopefully you'll be back next year.

Just returned from Boston and the Crash-B races. While I would have liked to participate I nevertheless enjoyed the races. The highlight was watching Mike Caviston come from 4th place in the last 600 meters to just narrowly miss winning by a mere .1 second. After the race I had the pleasure of meeting with Mike and he admitted that he was a little to conservative in the beginning. I believe Mike could have won this race. While the winner did all he could to hang in there at the end and just about collapsed after the race Mike gingerly got up picked up his nap sack and matter of factly walked away while the floor was littered with participants gasping for air and unable to get up.

Now that the Crash B races are over I have begun my training for cycling. I have decided to get back into bicycle racing with the other old farts after a 10 year lay off from racing. I was in communication with one of my old racing buddies and he told me that the same guys who were kicking our butts in the past are still out there kicking the same butts.

I plan to continue rowing but only 3-4 times weekly. My goal is to regain my endurance and try to sustain it through the summer by concentrating mostly on level 3&4 and doing a weekly 2 or 3 workout. Come August I will expand my training to the full WP schedule.

My cycling training is still indoors since the roads are too sandy to safely ride. I have a wind trainer with watt readouts. I have started to actually adapt the WP rowing concepts to training on the wind trainer with some success. I am using level 4 workouts with steady resistance and alternating cadence from 70-80-90 in 2 minute blocks. I have also started a level 3 workout with steady pace. I have not put too much thought into level 2&3 workouts.

I realy think that the basic concepts of the WP can be adapted very successfully to indoor training on a wind trainer.

I was wondering what type of workouts the others in this group plan for the next 6 months.

Ralph Giarnella MD
Southington, CT