October Schedule

[[old] rspenger]

I wasn't ready to start back on the first couple of days of the week, so today was my first shot at the Mon/Fri program. The two 30' pieces went well and it is nice that I now have something in an event that can be ranked. But that "warmup" is a real killer. After puzzling over it a bit, I decided to do it as 5 stokes at 3'' per stroke, then 15 at 2", 10 at 3" and so on alternating between 30 spm and 20 spm until the last 15 seconds which would be back to 20 spm. It was going O.K. until somewhere in the middle when I lost focus at 30 spm and overran the interval. It got a bit chaotic at that point and I ended up just counting strokes, 10 and 15 at the appropriate rates. It was 11 minutes after that I recovered enough from this warmup to start the 30' pieces. As I said, they went well, 6492 and 6515 meters, with almost identical negative split patterns. I hope that on Monday I can get control over that warmup. My usual warmup for a workout is one minute each at 15/18/20/22/15 and averaging about a 2:25 split. Today's workout came out to be 2:14.1 - a tad heavier than I was used to.<br /><br />Bob S.

[[old] rspenger]

I just checked out last season's records and I see that the 6515 meters for the 30' is 4 meters better than my best distance last season and that one was a best of season for the 80+ group of either weight. So I guess I am on the right track. Something has managed to counteract the extra 10 months of aging since I did the 6511. I am sure that the training that I have been doing for the last two months is the major factor in this, but some of it might be due to continuing recovery from the heart surgery of 7/29/2003.<br /><br />Bob S.<br />

[[old] rspenger]

It is a little late to be asking this, the night before the second Tuesday, but I have a question about the Tuesday schedule. Is there some reason why no warmup is recommended for Tuesday? Or for Wednesday for that matter? For the other days, the warm-ups are specifically included, even spelled out for Monday, Friday, and Saturday. I will do one anyway, as a matter of course, but I am puzzled by the omission.<br /><br />Regards,<br /><br />Bob S.<br />

[[old] ttrhr]

Dear Bob<br />For the 3*20', no warm up is needed. As for any other workout, do what you feel you need to do. Warm ups are personal, and often as different as each athletes physiology. When in doubt, light SS with ten stroke pieces up to 2 beats over the piece rate will do (4*10min at SR 28, 10 stroke pieces up to SR 30).<br /><br />Tom<br /><!--QuoteBegin-rspenger+Oct 7 2005, 07:08 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(rspenger @ Oct 7 2005, 07:08 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I just checked out last season's records and I see that the 6515 meters for the 30' is 4 meters better than my best distance last season and that one was a best of season for the 80+ group of either weight. So I guess I am on the right track. Something has managed to counteract the extra 10 months of aging since I did the 6511. I am sure that the training that I have been doing for the last two months is the major factor in this, but some of it might be due to continuing recovery from the heart surgery of 7/29/2003.<br /><br />Bob S. <br /> </td></tr></table><br />