Indoor Rowing on the Concept2 target was sub6 on the 2k as a 40 year old - now 50 and just getting some ducks in a row lets see where we can go. Previous Overall World Record holder in the 100km 6H12m39.2s ave 1:51.7 and Irish National Record holder in 30's 40's and 50's groups. Age group European & Irish 2k Champion and British Open 2k Champion
Well yesterday "life" through a few spanners in the works - all sorted for now - but a bit stressful - still managed to get two rows in before that - 20r20 and a 30r20 both at 65% HRR just ticking over.
Today Q called for a repeat of Monday - so 1250m at "race pace" and then back off to a paddle with 250m pump at the end - as usual really didn't want to do it but convinced myself to go down and get on with it "step in the process" so through the warm up (during which the C-Breeze came off twice) then stripped that off, headphones out and set up the row. Reminded myself of the plan a few times - adjusted the Bat Logic shoes and set off - hard 6 with another 10 strokes below race target then settle to 1:32/32 to 500m in - back to seeing 1:33's and combated any 1:34's with a slight lift - through the 1k and then 1250m - could of kept going but backed off as the race is Saturday - not today - wasn't 100% about lifting the pace at the end but then thought sod it ....
Blue Monday is a name given to a day in January (typically the third Monday of the month) reported to be the most depressing day of the year. The concept was first publicized as part of a 2005 press release from holiday company Sky Travel which claimed to have calculated the date using an equation. The idea is considered pseudoscience, with its formula derided by scientists as nonsensical.
Well woke up late, got soaked walking dogs (even through my wet gear), got held up at home, stuck in traffic, had to get fuel on the way to work, missed morning row because of all that and basically felt fed up all morning in work - considered pulling out of the Irish as I'm no where near where I would like to be (are we ever) physically or mentally - no erg'ing at the weekend yet still knackered from it lol - so ye when I hear it was "Blue Monday" I had to agree.
Still - it's a process and not a race - so even if I don't get the score I want on Saturday I still need to take that step - and in order to take that step I needed to take today's - a session I am notoriously bad at (anything other than standard times/distances wreck my head) but I wanted to go through a possible race plan for Saturday - that being a hard first 16 strokes - settle to 1:31/32 and then back to 1:33 with the odd 1:34 without panicking. Row through the 1250m and then paddle home. So down I went and changed I got - warm up done I took off my headphones as I am going to race without them on Saturday so need to get used to my panting lol last few times I wore them they seemed to get interference from somewhere - I'm guessing the Bluetooth from all the PM5's but not sure.
So off I set - half of my head dealing with counting, pace, breathing the other half telling the little demons to feck off - about the 500m was probably the worst for those but the as I got to the 1km mark instead of the usual panic throwing down of the handle I went through calmly and securely - even contemplated going through to the 1500m mark - but decided no - stick to the plan .... well then as I was paddling away I saw the predicted finish and worked out if I hit the last 250m at 1:30 pace I would go sub 6:30 ..... so I brought on the power - nice little erg cough and feel a lot better about Monday now :o)
Quick blog will fill in details later but good day out - Sam Blythe pipped me by 0.1 to fastest 2k - damn him :lol:
2k 40-49H 6:04.6 (PB)
1k 2:54.9
500m 1:18.3
The details ..
Well I'm sat here waiting to board the plane back to Cork - looking forward to seeing the Mrs and baby seems like I've been gone a week but it's only been two nights. Set off on Friday afternoon after a day in work and landed in East Midlands to be picked up by Jen on her way down from Durham. Got into the hotel about 9pm to meet up with Q and the team. Quick catch up with everyone then into bed probably got to sleep about 1am after chatting with Q (room buddy) woke at 5 but back to sleep till 8am beds where quite comfy.
Got to the venue on time and scoped out the set up. Same as last year. Bank of 8 or 9 race machines with about 7 or 8 warm up. Seemed a smaller crowd than last year but ever so friendly as these events are. Met up with a few new and old friends then on to business.
5k race warm up done felt very hot and dry in the warm up area. Thankfully the doors where open so the race area had a breeze and was a little cooler. Set up drag and got ready to race. Wore headphones for the first time in a race and found them a help. Plan was to attack the first 1k and try to settle to a lowish stroke rate of about 32 but I think adrenalin got the better of me and probably brought the rate up. First 500 at r34 on 1:31.3 which was about where I wanted - maybe a fraction slow. But then I seemed to slump into 1:32 1:33 and I think I mentally played it save through 1k at 3:03.9 I was way off where I wanted to be and so started to formulate a attack. This was to start a build from around 800m out - well more of a slow burn with a real drive from 500m. This plan seemed to work and from 600m out I started the countdown. So every stroke from then I tried to apply more and more power and when I eventually came to the last 100m I was still thumping through 1:28 pace but the burn in the legs was deepening and I did slow slightly through the line although I did take a final stroke with only 2 or 3 meters left. A PB by 0.4 seconds. Final 500m of 1:28.3. Beaten by 0.1 on the clock for overall fastest 2k but Gold and Irish Record in the 40-49H. It also reminded me of the power I have in the final run in and a way I can draw on that :-)
During the break Q and I worked on my technique and we've identified a lovely little area which should if I develop it correctly pay some dividends across all pieces ;-)
Then to set for the 1k - I had no markers in the 30-40's as I was in the first wave but after seeing a guy in the 60's group lay down a 3:08 (I believe British Record) I had to re-access my 3:04 cruise and so targeted sub 3. Started with the 1:30 split and through to about 500m on 1:29.5 then figured I'd try my new home straight approach - thump at around 300m out - split down to 1:18 and then I held low 1:20's and finished the final 500m on 1:25.4 with final stroke at 1:26 and another Irish 40-49 record with 2:54.9.
So then the 500m again the plan was to hold 1:20. But once on the machine the adrenalin got hold. Second or third stroke was 1:12 and I slowly backed off to hold 1:16 - 1:17 trying to break my old PB of three years ago (1:18.0) I held it sub 1:18 until the last three or four strokes and it finally clicked over to 1:18.3 FFS! Final stroke 1:25. But I notice from the video that about 10 strokes from the end I lost my seating and this caused me to stop with the full leg drive and finish on arms. In the end I was probably more miffed with that then missing the fastest 2k by 0.1 lol still another Irish 40-49 record and on race software.
At the end the calculations where made and I managed the fastest 500m and 1k, won the triple challenge and also 40-49H. A good day followed by a good evening.
As always it important to note the massive amount of work Q puts in to this for me and the team. And also the positive affect of the team itself being there to help each other out. Also a big well done to all who competed and helped out on the day.
Started the morning with a 30r20 HRR 70% after being woken at 4am by the baby (well toddler) was awake till 5am then drifted to sleep until just after 6am and so the day started with a struggle. Managed to get into work in time for a 30r20 70% HRR and felt alright after.
Lunchtime I wanted to attack the 2k again - r30 and aim at sub 1:32 splits. Did the warm up but on the second to last "sprint" phase it felt like something dropped or broke and hit me in the upper leg - thinking it might be part of my headphones or the erg I stopped and checked - couldn't see anything - so dialed in another 1k to get the final sprint done.
So went for a quick wander and then set for the 2k - I got down earlier today and there where a few people in the gym (last two days I've been on my todd) - I don't know if it was that - lack of sleep - the "stuff" I have to see someone about after work or the previous two days of 2k's but the rate wouldn't stay where I wanted it and the split was drifting as well so after 1100m I called a halt.
But wanting to get some decent training in I decided to set up a 1k and r30 that at 1:30 pace and did - just - well one extra stroke lol
Well up early this morning to go to Clonakilty to race at the South Coast Indoor Rowing Tournament hosted by Ring Rowing Club - second year they have run it and my first year attending - just over an hour in the car so can't get much better than that. As an out of season (for me) race I hadn't had the full build up and taper - two speed sessions and a 1250 is all over the last few weeks - so it was going to be interesting.
Got to the venue and was a nice setup - 9 race machines and a similar number of warm up - which weren't in too bad a condition - I think one had a drag that would not change - but the first one I used prior to the 2k was good - model C with a wooden handle which did feel odd :lol: now a couple of niggles I've had of recent time reared there heads again - the clicking right knee - and a pinched nerve possibly - in my back - nothing serious - just annoying. Anyway the anti-inflam looked after the back but forget to take the glucosimine sulphate for the knee.
After the race warm up I had quite the sweat on - looking across I could see they had open one of the fire doors so there would be a breeze :-D on to the race machine and if you imagine a square I was top left - but the "spectators" where only a couple of feet from me on the left hand side - bit too close but there you go. Race plan was to set off hard and settle to 1:31 then hold it and see what happens. It went well for the first 500m and then the legs had a little protest - but then the lungs protested more - I stuck as best as I could to the 1:31's but I had to fight off more HD demons than I care to mention. The panting was hard but I got to withing sight of the finish and held on - tough race - wasn't destroyed like at the English but definitely emptied.
Couple of hours break before the 500m so we (Mrs and baby) popped out for some sight seeing - gorgeous seaside scenery - then back for more. Quick warm up and onto the same machine. Planned to hold 1:20 and see what the others did - found myself sitting on 1:18's pretty comfortably (after hitting 1:14 at the start) but the legs tired and although the average was at 1:18.9 going into the last 10 strokes I wasn't able to hold it :(
Finally was the relay - teamed up with Lucy O'Brien and Andy and Anita Pearce - originally we thought it was similar to the worlds where the ergs would be connected and no changeovers - then we found out it would be changeovers so we practiced - then it was discovered to be a 2k set piece with one rower doing 500m and then the change - so the plan was to send the ladies in first and the gents to follow. Unfortunately we missed the start but all the gang rowed hard - as I jumped on I found myself pulling 1:18's again and tried to hold on to this - in the end again I faded at the end - but apparently it was quite a race to watch as we came through from 6th to 2nd
Great day out and wonderful comp - looking forward to next years already
