Sparrows Experiment

sparrow if you're hoping on the erg now and then I would say anywhere between a 2:15-2:30/500 m split would be good. you're likely to be using a Concept 2 Model C or maybe even a Model D. if your gym is uber nice it could even be a model E. Not much differences in terms of rowing itself, just a few changed to the monitors. The D and E are nice because they have a bunch more features...the big one is the power curve which shows you how well you apply power through the whole stroke.

Model D and E will have a blue monitor and frame. Model C will have a black coloration.

Make sure you don't have the damper set too high either. A 4 or 5 would be your max. Higher can lead to back pain if you over do it. 1 feels like no resistance.
 
you're all making me tired. I think I'll ditch the ergos entirely :D hehe
 
Spin workout: 60 min
NROL weights: squat is a solid 135 now which is what we left with last season doing NROL. Since we're still not out of phase 1 yet and already squatting that, its encouraging.

I had more planned for my day but I tend to run into a lot of people who want to chat and I'm just way too nice about it. I've still not gotten in my 6 mile tempo run slated for MONDAY morning. err.
 
60 min bike ride in the big chain pushin hard
7 mile run

Just for the heck of it. Felt awesome
 
9 miles at 5 flippin AM in the morning. OMG it was hard to get up-but much easier to do it when you know someone is waiting for you :)

Our 9 miles was at 8:31 pace today. I had some shin and knee pain around 6 miles. I think its time to get new shoes
 
oooh wait, I remember readign about her riding along on her bike..... that was probably it.

seeeeee! I am paying attention, really I am.

ooops,, who's log was this again :jumping:
 
flyinfree said:
oooh wait, I remember readign about her riding along on her bike..... that was probably it.

seeeeee! I am paying attention, really I am.

ooops,, who's log was this again :jumping:
Click to expand...

:rolleyes: classy

yes she was on her bike, which is a big enough feat in and of itself. She is my ULTRA un-athletic child. BUT shes really coming along. When she watches me run those 6 miles it gets her motivated to run herself. Monkey see, monkey do.

As the day has gone on I have some major nagging pains. I'm not sure if it was the 2 runs in less than 12 hours (which I NEVER do) plus the weights on Friday, or just a shoe/gait issue. Knees are really screaming and I'm pretty sore but I'm taking care of it.
 
Swim today was perfect. My body was happpppy. I had to use my daughters goggles so that was a real pain in the butt. Need to get new ones. Anyway, the knees are much better today and swimming really helped ease out the other aches. Its going to be a good week

2 times:
2x100 free :15 rest
1x100 back :15 rest

6x100 free @ 1:45 held 1:20
6x100 free @ 1:40 held 1:20
12x50 free @ :50 held 35-40

2x100 kick w/o board

cool down
 
sparrow said:
Swim today was perfect. My body was happpppy. I had to use my daughters goggles so that was a real pain in the butt. Need to get new ones. Anyway, the knees are much better today and swimming really helped ease out the other aches. Its going to be a good week

*spectacular sparrow swim snipped*
Click to expand...

Glad to hear that your body was happy, though I think next time you should try putting the goggles on your face.
 
nice one Stingo

Today was great. Felt strong.

60 min spin (hard hills HR 150+ whole time)
30 min run (easy recovery type for the knees)
NROL workout A-last week for first phase, thank goodness. Ending weights for this phase workout A are:
squats 140#
bi DB curls 20#
step ups w/ DB 20#
seated row 90#

Both squats and rows are what our max ending weight was last year with regular NROL and we thought we were hot stuff for it. Its encouraging that we're pretty much STARTING where we ended after lifting 6 consecutive and consistent months last year. I know the squat number is going to go up a lot more. Even 140 wasn't that bad today and that was after spinning and running.
 
60 min spin
45 min swim

Not a stellar day but enough to call it "good". Tri class was in the water when I went to go swim so I get a lot of "can you watch my stroke and tell me whats wrong" when I'm in there with them. It was okay today. I'll swim again tomorrow. Generally though, I'd love a day that I just get LEFT ALONE at the gym and can do my thing with no interruption.

I'm starting to think about some other goals. I'm not sure if its wise to make anything concrete but in a quiet time last night I was reflecting on some things and really it hit me that I was created "this way" on purpose. I am super competitive, I'm super athletic, I have drive and determination to make things happen. I like to shoot for things just out of my reach and I like to affect people in positive ways with the athletic vehicle, why in the world should I stifle that? My struggle is balance which comes with experience and maturity. I'm completely an all or nothing gal. That aside, I NEED this stuff to be my full potential in LIFE. Something of me is completely missing when I try and deny this part of me.

SO with that reflection, I need to be real with myself and find some outlets to strive for.
I would like to complete a marathon and I'm at a potential right now that it wouldn't take that much to get to the level of endurance I need. Thats a possibility-as is the half ironman in April in Oceanside, CA. These are my latest ponderings.
 
sparrow said:
60 min spin
45 min swim

Not a stellar day but enough to call it "good". Tri class was in the water when I went to go swim so I get a lot of "can you watch my stroke and tell me whats wrong" when I'm in there with them. It was okay today. I'll swim again tomorrow. Generally though, I'd love a day that I just get LEFT ALONE at the gym and can do my thing with no interruption.

I'm starting to think about some other goals. I'm not sure if its wise to make anything concrete but in a quiet time last night I was reflecting on some things and really it hit me that I was created "this way" on purpose. I am super competitive, I'm super athletic, I have drive and determination to make things happen. I like to shoot for things just out of my reach and I like to affect people in positive ways with the athletic vehicle, why in the world should I stifle that? My struggle is balance which comes with experience and maturity. I'm completely an all or nothing gal. That aside, I NEED this stuff to be my full potential in LIFE. Something of me is completely missing when I try and deny this part of me.

SO with that reflection, I need to be real with myself and find some outlets to strive for.
I would like to complete a marathon and I'm at a potential right now that it wouldn't take that much to get to the level of endurance I need. Thats a possibility-as is the half ironman in April in Oceanside, CA. These are my latest ponderings.
Click to expand...

Sparrow, you are a typical Type A personality that needs goals - I am the same and there is nothing wrong with that, I don't think.

I think it is fine to pick goals that are just beyond your current grasp but not an impossible reach. For you, a half-ironman would fit that bill.

Haven't you done a marathon before? Also, have you considered a time trial bike race? If you can break 1:10 in 40K (24.8miles - 21mph avg.), I think you would have a shot at placing and I think that is within your grasp.
 
You must log in or register to reply here.
Back
Top