Help me go sub-7:00 for the 2k

[LarryRow]

I managed to pull a 1:52 for 500m, but I only have one of those, LOL.

I pulled a 1:53.8 in class the night before so I took 1.8 seconds off of it even though I was tired.

Long way to go to do 1:44 and hold it for 8x. Shouldn't you have to be able to pull like 1:43, 1:42, 8x, to have the capacity to pull 1:45 for 2k?

If you do that 8x workout it's your only workout for the day, isn't it? When I used to run track workouts 8x400@5k pace was enough of a workout. No need to do more, in my opinion.

I'm at 54,000 meters for the week and I'm not injured so that's good.

[Carl Watts]

I so depends on the type of training and your focus on what it is you want to improve or achieve.

I would say off the top of my head based on what my results were you need to be able to pull a 1:30 500m to be able to go a Sub 7. if your doing a 8 x 500m then individually due to the rest periods you still want to be down at like 1:40. I always look at peoples results across the board and they are not always very balanced and so I call them a "See Saw". Many people have great strength and poor endurance or you go the other way and some people clearly have incredible endurance and not so much strength. There is one rower I can think of who has nothing short of incredible distance rowing with near flat pace but has not posted a 2K or a 500m time, is this because basically their pace "flat lines" ?

The big question is what is more important strength or endurance ? I think its strength because you can then train to get the endurance required for a sub 7. If you don''t have the height, build and muscle mass to start with its going to make that fast 2K an impossible task. Once you have the power the "average" person has the required cardio capability once they put their mind to training it to get to the Sub 7 level. Obviously the elite rowers genetically got the whole package, its power and endurance, they just got lucky.

[hjs]

I managed to pull a 1:52 for 500m, but I only have one of those, LOL.

I pulled a 1:53.8 in class the night before so I took 1.8 seconds off of it even though I was tired.

Long way to go to do 1:44 and hold it for 8x. Shouldn't you have to be able to pull like 1:43, 1:42, 8x, to have the capacity to pull 1:45 for 2k?

If you do that 8x workout it's your only workout for the day, isn't it? When I used to run track workouts 8x400@5k pace was enough of a workout. No need to do more, in my opinion.

I'm at 54,000 meters for the week and I'm not injured so that's good.

Yes you do......

A 8x500 is done at race like intension. If you feel the urge to do more you really need an other view on intensity. A "normal" feeling around rep 5/6 is wanting to handle down.

[G-dub]

8 x 500, R3:30 in the 1:42s would probably get you there. 4 x 1K, R5:00 at 1:46 would too.

[nick rockliff]

The big question is what is more important strength or endurance ?

For a 2k distance and above, endurance training wins every time.

[LarryRow]

The big question is what is more important strength or endurance ?

For a 2k distance and above, endurance training wins every time.

Both! LOL.

[hjs]

The big question is what is more important strength or endurance ?

For a 2k distance and above, endurance training wins every time.

ofcourse, but for a 1.53 500, you need to get a 10k at that pace for sub. Won,t happen

[Carl Watts]

The big question is what is more important strength or endurance ?

For a 2k distance and above, endurance training wins every time.

I would say 5K and above.

The 2K still requires alot of power and you need to sustain it. If you can only pull the pace required for a few strokes or possibly not at all, then your obviously a million miles away no matter how good you think your cardio system is. The big problems come into effect if your both short and a lightweight, essentially your stuffed if you don't have the power. There are things you can change with training, there are things you can never change. A Sub 7 is a pretty big ask for the average person the acheive. Anyone going Sub 7 should be very happy with their efforts and training to get there because you don't simply get of the couch one day and do it !

[hjs]

I would say 5K and above.

The 2K still requires alot of power and you need to sustain it. If you can only pull the pace required for a few strokes or possibly not at all, then your obviously a million miles away no matter how good you think your cardio system is. The big problems come into effect if your both short and a lightweight, essentially your stuffed if you don't have the power. There are things you can change with training, there are things you can never change. A Sub 7 is a pretty big ask for the average person the acheive. Anyone going Sub 7 should be very happy with their efforts and training to get there because you don't simply get of the couch one day and do it !

Wr lightweight is 5.56, so no you don,t need to be heavy and tall to pull a decent time.

And sub 7 is not for everybody a big deal. Its relative, a overall fit guy would easily pull sub 7 with zero erg training. My first 2k ever, after a 5 min wu was 6:38,9. Guys with more talent would be a lot faster. Sub 7 is very modest. Although some never reach it and others can only after hard work. But relative speaking its not overly hard to reach.

[LarryRow]

I would say 5K and above.

The 2K still requires alot of power and you need to sustain it. If you can only pull the pace required for a few strokes or possibly not at all, then your obviously a million miles away no matter how good you think your cardio system is. The big problems come into effect if your both short and a lightweight, essentially your stuffed if you don't have the power. There are things you can change with training, there are things you can never change. A Sub 7 is a pretty big ask for the average person the acheive. Anyone going Sub 7 should be very happy with their efforts and training to get there because you don't simply get of the couch one day and do it !

Wr lightweight is 5.56, so no you don,t need to be heavy and tall to pull a decent time.

And sub 7 is not for everybody a big deal. Its relative, a overall fit guy would easily pull sub 7 with zero erg training. My first 2k ever, after a 5 min wu was 6:38,9. Guys with more talent would be a lot faster. Sub 7 is very modest. Although some never reach it and others can only after hard work. But relative speaking its not overly hard to reach.

How old were you and what was your training? Were you an OTW rower?

I don't see people coming off street who are able to pull sub-7 without any training. From the few runners I know who have tried the erg, they can be aerobically fit but lack the power to pull that hard.

I've only been rowing seven months. I'm just beginning to get more power into my stroke. Rowing is certainly not running, I don't feel the same kind of aerobic effort as I did when I raced as a runner. It's different, maybe because there is more rest in the rowing stroke, I don't know.

[hjs]

How old were you and what was your training? Were you an OTW rower?

I don't see people coming off street who are able to pull sub-7 without any training. From the few runners I know who have tried the erg, they can be aerobically fit but lack the power to pull that hard.

I've only been rowing seven months. I'm just beginning to get more power into my stroke. Rowing is certainly not running, I don't feel the same kind of aerobic effort as I did when I raced as a runner. It's different, maybe because there is more rest in the rowing stroke, I don't know.

End 20, I said never rowed before, never done otw. Fitness was overall some cardio, but more fitness weights, but more or less always been active. But certainly not superfit or strong.

A guy like Graham Benton, started out faster, and within 12 monthd pulled sub 6, and after serious endurance training got in the low 5.40 ies.

I find little difference between rowing or running a max effort around 6/7 minutes. They both kill me

You don,t talk about runners... But long distance guys with zero power, set a strong 400 meter guy on an erg an he will be decent, same for a strong swimmer.

A pencilneck deskjockey who does zero phycical labour will have a hard time.

[LarryRow]

Faster times are easier for younger guys, there is no doubt about that. Max heart rate is higher in your 20s. We lose about a beat a year as we age,I believe.

I agree that a strong 400m runner will do far better on the erg than a long distance runner. Long distance runners may not have a lot of power but they have muscles that resist fatigue much better than the short distance guys. I have respect for all kinds of athletic performance. Marathon runners who can throw down 4:40 miles, mile after mile, have my respect.

The advantage of erging is that you don't have the impact you have in running. You get a nice comfortable seat in which to die in! LOL.

[nick rockliff]

I managed to pull a 1:52 for 500m, but I only have one of those, LOL.

I pulled a 1:53.8 in class the night before so I took 1.8 seconds off of it even though I was tired.

Long way to go to do 1:44 and hold it for 8x. Shouldn't you have to be able to pull like 1:43, 1:42, 8x, to have the capacity to pull 1:45 for 2k?

If you do that 8x workout it's your only workout for the day, isn't it? When I used to run track workouts 8x400@5k pace was enough of a workout. No need to do more, in my opinion.

I'm at 54,000 meters for the week and I'm not injured so that's good.

Just checked back and your height and weight shouldn't be a limiting factor for you, even at 51 years young you should still be able to get close to sub7 2k.

Have you had your technique checked? 1.52 for a 500 is a long way of 1.45 for 2k

[hjs]

Faster times are easier for younger guys, there is no doubt about that. Max heart rate is higher in your 20s. We lose about a beat a year as we age,I believe.

I agree that a strong 400m runner will do far better on the erg than a long distance runner. Long distance runners may not have a lot of power but they have muscles that resist fatigue much better than the short distance guys. I have respect for all kinds of athletic performance. Marathon runners who can throw down 4:40 miles, mile after mile, have my respect.

The advantage of erging is that you don't have the impact you have in running. You get a nice comfortable seat in which to die in! LOL.

True, I only wanted to say, that individual talent varies a lot, one mans paddle is the other man ultimate dream.

[LarryRow]

I managed to pull a 1:52 for 500m, but I only have one of those, LOL.

I pulled a 1:53.8 in class the night before so I took 1.8 seconds off of it even though I was tired.

Long way to go to do 1:44 and hold it for 8x. Shouldn't you have to be able to pull like 1:43, 1:42, 8x, to have the capacity to pull 1:45 for 2k?

If you do that 8x workout it's your only workout for the day, isn't it? When I used to run track workouts 8x400@5k pace was enough of a workout. No need to do more, in my opinion.

I'm at 54,000 meters for the week and I'm not injured so that's good.

Just checked back and your height and weight shouldn't be a limiting factor for you, even at 51 years young you should still be able to get close to sub7 2k.

Have you had your technique checked? 1.52 for a 500 is a long way of 1.45 for 2k

Yeah, I'm being coached by Chris and Michael Ives out of EngineRm in NYC.

http://rowenginerm.com/pages/our-team

It's only been a couple of months but they have helped me improve a lot. I know I have a long way to go but I'm moving in the right direction. At this point I think my technique is pretty good although I adjusted it to reduce my layback a little. I was feeling it in the hip flexors.