The Road to Boston 2007

TomR · Post by **TomR** » February 2nd, 2007, 8:27 pm

4x3'/4 min recovery

split/hr/spm
1.48.9/158/30
1.48.9/167/30
148.8/170/30
1.48.4/173/31 (173 is max hr)

Took a rest day before tackling this and am glad I did. I was dreading it, but it went well. I was able to hold my pace from 3x3' a week ago and add an interval. I'm developing some confidence in my ability to hold 1.49@30spm. Of course, 3 mins is a bit shy of a full 2k.

Hey kids, watch out for the CTC 10x250. It's deceptively mean. It took me about 5 days to recover from 10x1 min.

whaskell · Post by **whaskell** » February 3rd, 2007, 8:51 am

Friday
10min WU 2244m
Target UT1 2x16min/avg 1:57/23spm/3:15min rest
16min/1:56.8/24/4108m
16min/1:56.8/23/4111m
total 9556m

Saturday
10min WU 2225m
Target AT 2x12min/avg 1:52/27spm/3:30min rest
12min/1:52/27/3212m
12min/1:51.9/27/3216m
total 7855m

Both went well. UT1 reps felt long and I just wanted to get them over with. We got 3 or 4 inches of snow last night. Maybe I'll get out on my xc racing skis today...

Yankeerunner · Post by **Yankeerunner** » February 3rd, 2007, 11:39 am

Skipped the race today because of lame excuses too numerous to mention.

So I did the scheduled TR workout instead;

4 X 3' TR (3'ar)

2715m w/u in 12'

3' 854m 1:45.3 34spm 146hr
3' 842m 1:46.9 34spm 152hr
3' 841m 1:47.0 34spm 154hr
3' 837m 1:47.5 34spm 157hr

1445m c/d in 7'

114df, 52degrees, 45rhr. Reverse of what I usually do, getting slower on each one instead of negative splitting. Probably because of being too ambitious on the first one. Perhaps the day off yesterday and self-loathing for wimping out on the race gave me a false sense of superhuman strength for the first 2' or so.

Rick

Anne · Post by **Anne** » February 3rd, 2007, 4:10 pm

I think I also suffered from an illusion of super human strength in trying the 4x3' until a trio of chattering monkeys burst the bubble--increasing volume with each interval.
748m (2:00.3) - Quiet
744m (2:00.9) Monkey 1 questioned why I was bothering with painful intervals when my race was done
727m (2:03.8) Monkey 2 questioned why I picked a new TR pace --my body happily reverted to my previous TR pace
523m (2:52) Monkey 3 broke me. '

I'm trying again today. X country skiing sounds a lot better. Monkeys don't like cold temperatures, but we have no snow.

seat5 · Post by **seat5** » February 3rd, 2007, 11:39 pm

Tom, great 4 x 3' TR. I don't think just 30 more secs rest would have made it possible for me to hit the paces you did--you did them really fast--but maybe I could have held on and finished the last one. Rick, you did them even faster and with only 3 min rest to boot. Fantastic. Too bad you didn't make yourself go race but it's not like you sloughed off! Anne, those are the same monkeys I had when I quit on the 4th one, pretty much.

Subbing the CTC for tomorrow's 10 x 1 min AN. Should be perfectly hellish.

TomR · Post by **TomR** » February 4th, 2007, 12:34 am

UT1/2x18

2.07.6/131hr/21 spm
2.06.0/138hr/21 spm

uneventful.

whaskell · Post by **whaskell** » February 4th, 2007, 9:31 am

Sunday morning
10min WU 2236m
Target AN 8x45sec/avg faster than 1:41/36spm/45sec rest
45sec/1:38.7/39/228m
45sec/1:39.6/36/226m
45sec/1:38.7/37/228m
45sec/1:38.7/36/228m
45sec/1:38.3/36/229m
45sec/1:38.3/36/229m
45sec/1:38.3/36/229m
45sec/1:37.4/36/231m
total 2979m
15min CD 3409m

Nice AN workout - pushed it about as hard as I could while trying to keep stroke smooth (no chain slap) and steady. I am happy with this one.

Yankeerunner · Post by **Yankeerunner** » February 4th, 2007, 1:17 pm

4 X 15' UT1 (3.75' r)

2180m w/u in 10'

15' 3779m 1:59.1 23spm 137hr (recovered to 67hr during rest)
15' 3792m 1:58.7 23spm 143hr (rec. to 69hr)
15' 3801m 1:58.4 23spm 145hr (rec. to 72hr)
15' 3812m 1:58.1 24spm 144hr (rec. to 70hr)

1030m c/d in 5'

114df, 52degrees, 46rhr, listening to Warren Zevon. Felt reasonalbly good, and the heartrate both stayed down and recovered more rapidly than normal between pieces. I'd like to think that it is an indication that I'm moving to a higher plateau of fitness, but it's likely to be more a case of erging some three hours later than normal, thereby being better rested and more fully awake and in the flow of the day.

A disturbing glitch kept it from being an altogether good day though. A soreness on the left side of my middle back cropped up last Monday and has been getting worse ever since. It has begun to feel like the pain I used to get on the right side several years ago that was diagnosed as a ligament or intercostal and cost me long rest periods to heal. Today I finally gave in and popped my first ibuprofen since last April, hoping that I can stave off rest days for at least three more weeks.

seat5 · Post by **seat5** » February 4th, 2007, 1:32 pm

Will, sounds like you are really back in great form!

I hope you are wrong, Rick!

seat5 · Post by **seat5** » February 4th, 2007, 4:14 pm

Just did the 10 x 250m for the CTC, subbing it for the 8 x 45 sec AN. Now the fastest target for AN would have been 1:46 for the fastest 2K I would ever dare to imagine (approx 16 seconds faster than my best), and that I just about know I can't do. The 8 x 45 has shorter intervals and fewer of them; the CTC came out to 70 seconds longer. But I just did the CTC at 1:44.8/37, about a second faster. ??? Sometimes I just don't get the pace chart. I must be more diligent on the TR workouts. They are the only ones that I can't pull into line. Must be because they are the ones that are the most like an actual Evil 2K.

Yankeerunner · Post by **Yankeerunner** » February 4th, 2007, 4:27 pm

Excellent set Carla! Don't dwell too much on those TRs. This CTC result is something positive to carry on to the next workouts and races.

Well done.

Rick

Anne · Post by **Anne** » February 4th, 2007, 11:35 pm

My "new" AT rate should be 2:06, but I couldn't manage it for the 2x12' AT (4 rest)

5569m (2:09.2) 25sr 184 hr
2807m (2:08.0) 25sr 180hr
2761m (2:10.3) 25sr 189hr

Was glad to get it done before kick-off for the SuperBowl.
Rick, have you ever tried a massage or ice to loosten up the back? (Ice sounds pretty miserable with the current winter freeze

) I haven't, but maybe it would help.
Anne

Yankeerunner · Post by **Yankeerunner** » February 5th, 2007, 9:49 am

4 X 8' AT (4'r)

2436m w/u in 11'

8' 2100m 1:54.3 28spm 141hr (recovered to 69hr during rest)
8' 2104m 1:54.1 28spm 145hr (rec. to 74hr)
8' 2017m 1:53.9 29spm 147hr (rec. to 77hr)
8' 2111m 1:53.7 29spm 148hr (rec. to 73hr)

1227m c/d in 6'

116df, 48degrees, 48rhr. This was the fastest AT workout that I've done since last October, although I had to raise the stroke rate a bit to ease the stress on whatever is hurting in my back. Like yesterday the heart rate was lower than similar workouts and recovered quickly between reps. The engine is in great shape even as the chassis falls apart. My cars have usually been like that. The ibuprofen has had no effect, at least not yet. I think that I have to resign myself to just sucking it up for the next three weeks and then rest if necessary after the CRASH-B's.

Anne, the massages didn't seem to do much for the problem when it was on the right side, but I do have one scheduled for tonight. Maybe I'll be lucky with the left side.

Wow, your heart rate gets high!

Rick

TomR · Post by **TomR** » February 5th, 2007, 8:28 pm

10x250m/1' r

I worked on rating a stroke or two higher than for a 2k and trying to keep the technique smooth.

1.46.8/31
1.4.6.6/30
1.46.2/32
1/46/2/32
1.46.2/32
1.46.2/32
1.45.4/32
1.45.6/32
1.38.6/35
1.43.3/33

My inner adolescent insisted I race the last interval, but I lost had track and took off on #9. Then I had to do one more.

seat5 · Post by **seat5** » February 6th, 2007, 12:02 am

I expected to be lame today after the 10 x 250 but I don't feel it at ALL. I Of course it's a day off, so maybe I'd feel it rowing. But I sort of thought I'd feel like I was 96 just walking around, and actually I feel energized and boinky. Tomorrow will be easy, 4 x 13 UT1.