Tuesday, March 30, 2010

All I really want to say...

Its hard for me to believe that I turned 48 today.  It just seems impossible to believe that I am that old.  I certainly don't feel that old... though maybe this is what 48 is supposed to feel like!

This past month has been a busy one, and the last few days have left me with lots of fodder for the blog...
  • I passed the half-way point in my quest for a million meters. 
  • I completed the Concept2 March Madness 10K challenge.
  • The challenge netted me 250,000 meters for the month of March alone.
  • We finished the Zone Challenge at CrossFit Rochester and I dropped about 3-5 pounds and 1.5 inches off my waist.
  • I got a PR on the CrossFit workout "Cindy" yesterday - which is significant because it is my favorite CrossFit workout
  • And, we picked up the new puppy on Sunday... and she is a really lovable ball of fur!

So there is a lot to talk about, but as I hit 48 really all I want to do is say "Thanks" to all the great people in my life.  Old friends and new, family and people in my life that have been family to me.   I am feeling very blessed to know you all, and to count you as friends.   You have supported me and encouraged me as I have tried new things, and pushed the boundaries on my life.   You have kept me going on days when motivation and enthusiasm were hard to come by.   I am a better person for having so many great people influence my life.   And I appreciate all of you more than I can adequately put into words.  

Results from the last two days...


Description
Total Meters
Time
Pace/500m
10K (Sun)
10,000
45:48.2
2:17.4
10K (Mon)
10,000
47:55.3
2:23.7
2K (Mon)
2,000
9:22.3
2:20.5
Total for 2 Days
22,000
Meters to go
489,940

Friday, March 26, 2010

The Grid

The last couple weeks I have been wrestling with some pain in my right calf.   More precisely, in my achilles tendon.  This is an unfortunate result of too much running, too quickly in my Vibram five-finger shoes.   Last year I spent much more time easing into running in the VFFs and didn't have any issues at all.  But this year, with the weather turning nice, and my burning desire to try the KSOs in the indoor tri in March, I jumped right back into running after taking the whole winter off.  And my achilles tendon is paying the price.   Morales of the story... 1) Don't take the whole winter off from running again, 2) If you take time off from running, ease back into the VFFs...  Just doing CrossFit in the VFFs is not the same thing. 3) Occasionally check drivers license to remind myself of my age... these nagging injuries take longer to heal as I get older (which is totally unfair, and I plan on lodging a complaint as soon as I find someone who will listen).

That last part - about taking longer to heal - brings me to the main point for the day.   At my CrossFit Endurance certification class last year I was introduced to the trigger-point therapy tools made by Trigger Point Technologies.  Their tools are a collection of rollers and balls that are used to allow athletes to perform trigger point therapy on themselves.  (Trigger point therapy is a technique that applies deep tissue massage at specific body points to release tension and increase blood flow).  I have used the TriggerPoint tools with good success over the past year.  Recently they released a new tool called "The Grid" - basically a large foam roller with different textured areas on the surface.  I bought one a few months ago.

the Grid - I feel better just seeing it!

For me, one area that the grid has helped me address that the other trigger point tools, due to their smaller size, didn't hit as well was the upper hamstring area - where I am notoriously tight.   But since using it on my hamstrings I have started using it on my back and also on that nagging achilles tendon.   This has become my favorite home physical therapy device, and has worked wonders on my achilles the last week.   I wish I had discovered this thing (and trigger point therapy) years ago!   I highly recommend the Grid, as well as the other triggerpoint tools.

Been a bit behind on posting my rows... below are the results from the last three days.   Only a couple more 10Ks needed to complete the Concept2 March Madness 10K challenge!  I'm thinking that I'll hit the 500K mark this weekend, if I can fit another half-marathon in... among getting ready for a concert I am hosting tomorrow, and picking up my new running mate on Sunday...

Kira - my new running mate

Results:


Description
Total Meters
Time
Pace/500m
10K (Wed)
10,000
47:21.6
2:22.0
10K (Thur)
10,000
47:12.0
2:21.6
10K (Fri)
10,000
48:11.0
2:24.5
Total for Day
30,000
Meters to go
511,940

Wednesday, March 24, 2010

Less than 4 weeks to my first Marathon

The "Row For The Red Cross" event is less than a month away!  That will be my first attempt at rowing a marathon and I have to say I am getting pretty excited about it.  Doing the half-marathon last week was a big confidence booster for me.  I'm thinking it will be exhausting, but am really looking forward to rowing with lots of friends at CrossFit Rochester.  There will be lots of people doing 5K's that day!



I'm still actively looking for sponsors for this fund-raiser.   Every little bit helps!!!   There is a link just to the right on the blog to my FirstGiving page if you'd like to contribute.   (If you are getting this via an RSS feed, the link is http://www.firstgiving.com/jeffrice )   Donating is easy and secure.

And I also want to encourage anyone in the Rochester area to plan on coming out to CrossFit Rochester for the event and show some support to all the folks rowing to raise money for the Red Cross!

Finally, a note to those who have already sponsored me in this event...  THANK YOU!!!   Your generosity will be helping a wonderful organization that helps save lives every day.  Your support is also gives me both a boost of confidence and motivation... I will be thinking of you all as I'm doing the marathon! 

Tuesday, March 23, 2010

Now those were some killer intervals...

If anyone is looking for some really challenging rowing intervals, you need look no further than the CrossFit Endurance site!  Since late last year I have been doing CFE workouts twice a week in addition to my regular CrossFit workouts (which I do about 5 days a week).   Since the start of the year, I have kept two CFE rowing workouts in the mix of my regular distance rowing.  And I have to say that nothing is more challenging than the CFE workouts.   After having done my first half-marathon row, I can honestly say that 20 minutes of these intervals is harder than an hour and a half of paced rowing!

Tonight's WOD was a classic example of some seriously challenging intervals.  If you are looking for a great way to push yourself on the Concept2, give these a try:  2 rounds of: 3x1:00row/0:30rest, 2x2:00row/0:45rest, 1x3:00row/2:00rest.   By the end of the first round, I was wishing I was done!  By the end of the second round, I was about ready to roll off the erg onto the floor in the fetal position.  (Sounds like fun, huh? :-))

On the plus side, I have to say that all these intervals have really helped my regular CrossFit workouts.  I find myself able to recover much faster mid-set.  When I am in the middle of a WOD and am feeling totally gassed, I am much better able to take a couple deep breaths and get back in the mix compared to 6 months ago.  I am very excited to see how this plays out once triathlon season starts in earnest.

Anyway, I really need to tip my hat to the folks at CrossFit Endurance for some awesome programming.  Can't wait for the weather to warm up again - we are in the midst of an early spring cold, rainy spell. I'll be giving the cycling Endurance WODs a go soon.

Results from the last two days:


Description
Total Meters
Time
Pace/500m
10K (Mon)
10,000
47:00.8
2:21.1
Warmup
1,000
4:20.4
2:10.2
2x[3x1:00/0:30r, 2x2:00/0:45r, 1x3:00/2:00r
5,582
20:00.0
1:47.5
rest meters
180
-
-
Cool down
1,000
4:30.9
2:15.4
2,250
2,250
11:16.4
2:30.3
Total for Day
20,077
Meters to go
541,940

Sunday, March 21, 2010

It has been a few days since my last post, and I really don't like getting behind on things.  This past week has been a busy one.

Thursday
I started the day with a 10K technique row.   Nothing too fast, just logging the meters and working on my stroke.  Knees together (always a problem), drive with the legs, pivot at the hips, relax on the recovery... repeat.   I feel like my stroke is getting smother and more "natural".  I don't catch myself making the same mistakes as often.  Probably time to video myself so I can take a closer look at things.

Then, later in the afternoon, my "Tweet Crew" teammate, Johan, tweeted that he just passed me on out team standings.  Well, I just couldn't let that stand, so I pulled a quick nightcap row to put myself 1 meter ahead of him for the day.  Hehehehe...  The advantage of living on this side of the Atlantic - I get the last shot in for the day.

And speaking of the "Tweet Crew" I definitely want to give them a shout-out here.  It has been a great way to connect with other C2 athletes around the world.  We've got some seriously good rowers on the team, and they are definitely keeping me on my toes and helping me stay motivated to get my meters in each day.  Thanks guys!!

Oh, and the rowing on Thursday took me past the 400,000 meter mark for 2010, so I'm 40% of the way there.  And I expect to hit 500,000 meters by the end of the month!

Friday
I decided that Friday was the day I'd tackle my first half-marathon.  Queue up a couple episodes of "The Unit" and dig in!!  It really wasn't as bad as I was fearing - which really seems to be the way it goes with most things that you fear.   The only hitch in the row was that at about 8000m in, I realized that I was about to "bonk".  I don't know how common that term is in the rowing community, but it is used a lot in the cycling world and describes what happens when you run out of readily available energy.... you "bonk".  So I had to hop off the erg and find some energy gel to get something in my system to get me through the next 13K.   Going to have to keep that in mind for future long rows - and particularly the marathon in April. 

Keeping gels handy is second nature to me when I'm on long bike rides.  Not sure why it didn't occur to me to do the same on the rower.  Live and learn.

Saturday
The combination of the half-marathon, and a couple really hard CrossFit workouts on Friday and Saturday morning convinced me to take the day off from rowing.   Friday at CrossFit we did a workout that involved, among other things,  lots of overhead lunges (take a barbell loaded to 65 lbs, hold it overhead and to 120 lunges).  My butt was totally fried by Saturday afternoon!

Sunday
I was featured on the CrossFit Endurance web site!!  They posted a link to my testimonial on the Concept2 web site where I talk about the benefits of using the Concept2 rower in a CrossFit Endurance framework for triathletes.   I am really honored that they put me up on the site.   There are so many CrossFitters that do CrossFit Endurance - most of whom are are fire-breathers that eat extreme endurance events for breakfast.  I marvel at the stories of the CrossFit Endurance athletes that get posted on the site.   I am humbled to be mentioned in the company of these amazing athletes!

Anyway, sore butt and all, I climbed on the erg and did my 10K this morning.   Still on track for the March Madness 10K challenge.   It had me thinking how many times in my life the days when I really don't want to get out of bed and work out, or when I can find every excuse NOT to do something, and somehow manage to do it anyway... those are the days when I have my best workout or best experience.  Funny coincidence that that's what Joe was blogging about on the CrossFit Rochester site yesterday.

So, I didn't break any records today.  No PR.  Nothing I'd care to rank at Concept2.  But it felt really good to defeat the excuses and do it anyway.  To paraphrase Michelle Toy's blog from last week...  It's in my DNA. :-)

Results:


Description
Total Meters
Time
Pace/500m
10K (Thurs)
10,000
46:35.1
2:19.5
Johan+1 (Thurs)
1,435
5:53.0
2:02.9
Half Marathon (Fri)
21,097
1:38:29.3
2:20.0
10K (Sun)
10,000
49:00.2
2:27.0
Total for Day
42,532
Meters to go
562,017

Wednesday, March 17, 2010

Interesting Intervals

Tuesday this week was CrossFit Endurance week, and we had four of us taking advantage of the spring-like weather here in Rochester by moving the ergs outside for our intervals.  The format was 1:00/2:00r, but with a twist.  The one minute work interval was "pull your weight (lbs) in watts".  Then at the one minute mark you had to pull 8 strokes as hard as you could to get maximum wattage.

Two things came to light during the workout.  First, it is really, really difficult to pull a fixed wattage!  My strokes were varying from 170-225.  I could get close to my weight on average, but the standard of deviation was really high!   Guess I need to work on that.   The second thing I discovered was that even though the max effort strokes were limited, it still fried the glutes pretty well.   I guess it is a good sign that my power strokes were coming from my legs and butt rather than my back muscles.  I am definitely feeling like my form is generally pretty good - and that is a good thing with lots of long rows including a marathon on the near horizon.

Today was an early morning 10K.   Again, keeping on pace with the March Madness Challenge, and adding meters on for my World Rowing Challenge team. Go "Tweet Crew"!  (no, not the NASCAR Tweet Crew...)

Results from the last two days:


Description
Total Meters
Time
Pace/500m
Warmup
1,000
4:21.4
2:10.7
CFE Intervals
3,454
-
-
6K nightcap
6,000
26:24.7
2:12.0
10K (Wednesday)
10,000
47:19.5
2:21.9
Total for Day
20,454
Meters to go
604,549

Tuesday, March 16, 2010

Sometimes you gotta keep moving...

...even if you are sore.

Yesterday and today I am paying the price for not consistently running on the FiveFingers over the winter.   My calf muscles are extremely sore today!   This, for me, is the running equivalent of early spring saddle soreness that I get biking.  I've never had a lot of tolerance for riding a bike on a trainer so most winters I find myself mostly bagging it.  And most springs get kicked off a period of being really saddle sore until I get reconditioned to spending time on the bike.   I had hoped that doing all my CrossFit workouts in my KSOs would keep my calves pretty well conditioned through the winter.   Not so much...   While we do an awful lot of box jumps and jump rope work, it apparently is just not the same as actually running.   Live and learn.

So last night, after a pretty tough CrossFit workout of heavy deadlifts and double-unders, I managed to make myself row a 10K before calling it a day.  I was really, really sore - and tired.  But sometimes you gotta keep moving anyway.   As a result, I am still on target for the 10K March Madness Challenge, and logged my first 10K towards the World Rowing Challenge.   Making progress on both challenges made the effort seem worthwhile.

Here's last nights effort... pretty slow, but slow is better than DNF!


Description
Total Meters
Time
Pace/500m
10K (Monday)
10,000
47:42.6
2:23.1
Total for Day
10,000
Meters to go
625,003

Monday, March 15, 2010

RIT Indoor Triathlon

Sunday wrapped up a 60K week for me. It also marked (for me) the start of triathlon season with the first event of the year, the Rochester Institute of Technology (RIT) indoor triathlon.  This year I did the tri as usual with my good friend Michael Peck.  Mike and I started doing triathlons at the same time 4 years ago.  Each year for the past 4 years we've done 4-6 triathlons together. And four years ago, the RIT indoor tri was the first one we did together.

my good friend Mike and I at the start of the run.  Mike's also a FiveFinger fan.

This year my girlfriend, Laura, and our friend Ann also did the tri.  It was a first for both of them, and I couldn't be more proud of the way they did.  You would never have guessed it was their first time out.  I guess all the CrossFit they do gave them a solid foundation to work from.

For those unfamiliar, an indoor tri is typically set up as 15 minutes per event with two 5-minute transitions. You start off in the pool and swim as many lengths of the pool as possible in the 15 minutes. Then you have 5 minutes to make your way to the location of the spinning bikes, change any clothes and put on shoes. After spinning for 15 minute, you have another 5 minute transition before a 15 minute run around an indoor track.

love running in my Vibram FiveFinger KSOs!

This year I decided to do the run (and spinning) in my Vibram FiveFinger KSO's. This was the first race I've used them in. And while I have to admit that they didn't work really well on the spinning bikes, they were fantastic on the run as expected! I've been running in the KSOs for a while now, but this was my first opportunity to give them a go on a race - AND in a race where a quick transition was involved. My concern about using them in triathlons is wasting precious seconds in transition putting the KSOs on. They are somewhat more involved than putting on regular running shoes since you have to fit your toes into the little pockets. In any case, the transition went well and I am now thinking that I may actually be able to use them in an actual sprint tri. I think I'd be happy sacrificing a couple seconds in transition for the ability to run the 5K in them.

spinning in the KSOs... not so great, sorry to say... sneakers next time

Wearing the KSOs I was able to complete an extra lap versus last year. The "barefoot" shoes really help to force better running technique, which makes me faster with less effort. In fact, when I got done, one of the first comments I got from my CrossFit coach, Joe Celso of CrossFit Rochester, was that I wasn't pushing myself hard enough! He was right. I came of the track hardly winded.  I need to work on pushing harder on the run. The habit of running slowly is a hard one to break. I see a lot more sprint and interval runs on the near horizon! 

After the tri, I managed to get another 10K row in to round out a 60K week.  Still on track for the 10K March Madness challenge!

Weekend's rowing results:

Description
Total Meters
Time
Pace/500m
10K (Friday)
10,000
48:21.1
2:25.0
10K (Sunday)
10,000
44:38.4
2:13.9
Total for 2 Days
20,000
Meters to go
635,003

Friday, March 12, 2010

To row or not to row?...

That is the question.   As I have decided to take on the 10K March Madness challenge, I realize that I have only 6 days in the month of March that I can not get 10K worth of rowing in.   With an indoor triathlon coming up this weekend, I have to pick which day this week I will skip.   On the one hand, I was thinking about taking today off (those thoughts were particularly strong during yesterdays CrossFit workout!), but I also realize that I will certainly need to take Saturday off from rowing as it is the day before the race.

So, as I take a quick break in my day to post my rowing from yesterday, I am leaning towards getting a 10K row in this evening in order to "buy" myself a rest day later this week.

Decisions, decisions... guess you'll have to check back tomorrow to see which way it goes.

But for now, here's my 10K row from yesterday.   Another easy-paced row (as my early morning efforts tend to be)  Should pass the 400,000 mark next week.


Description
Total Meters
Time
Pace/500m
10K
10,000
49:30.2
2:28.1
Total for Day
10,000
 
Meters to go
655,003

Wednesday, March 10, 2010

More intervals

Tonight's CrossFit Endurance WOD was an interesting mix of intervals.  4x250m/1:00r, then 2x500m/1:00r, then 1250m done in intervals of 0:05/0:30r.  The unfortunate discovery is that the PM3 and PM4 monitors don't support work intervals of less than 20 seconds!  Seems like a pretty arbitrary decision.  So I couldn't accurately monitor my splits during the work phase... just had to set up a 1,250m row and count the intervals manually.  (I wonder if RowPro can do intervals less than 20 seconds?  I'll have to give that a try at home.)  Let's just say those were a lot of very intense 5 second bursts.   It really helped me focus on driving with my legs.

In any event, it was a long day with two really hard workouts (the CrossFit workout this morning was "Tabata This" - I'm already feeling it in my abs from 117 situps).  Glad I got the extra sleep last night.  Tomorrow will have a 10K row waiting for me when I wake up and another CrossFit workout at 5:00pm that Joe has described as "diabolical"...  and I'm actually looking forward to it!

Today's results


Description
Total Meters
Time
Pace/500m
Warmup
1,000
4:24.2
2:12.1
4x250m/1:00r
1,000
3:15.4
1:37.7
Rest Meters
44
-
-
2x500m/1:00r
1,000
3:21.4
1:40.7
Rest Meters
85
-
-
0:05/0:30r
1,250
-
-
Nightcap
5,725
28:30.5
2:29.3
Total for Day
10,104
Meters to go
665,003

Tuesday, March 9, 2010

Balance

Not sure what it is about the days recently, but I don't seem to be able to squeeze enough hours out of them to get everything done that I feel I need to do.   Updating my blog daily has been one of the things that I haven't been able to get to every day.  So, here is another two-for-one update!

First the rowing recap...

Monday was a CrossFit Endurance day.  I had an early morning CrossFit WOD that consisted of medicine ball cleans and pull ups (and no, that does not mean we were getting all the dirt and grime off the medicine balls... we like 'em that way at CrossFit!)  In the evening I was joined by Julie and Jess for an 8x250m/1:30r interval session.  That was a lot of fun!  I managed to post a pretty respectable time for the total 2K... 6:22.3!  Wow! I wish I could do that without the rest in between!  I threw in an additional 6K when I got home to put me over 10K for the day.

Monday's efforts had me feeling pretty tired this morning.  I did my 10K row while I watched the last episode of Battlestar Gallactica season 4.   (I've heard the last 10 episodes in season "4.5" are a bit of a let-down...  can't say that the way season 4 ended has me chomping at the bit to see the rest of it... but I digress...)  After my rowing this morning I have felt tired all day.  So I decided to declare it a rest day and instead of CrossFit tonight, I am opting for dinner, blog update, then an early bed time.

I am a firm believer in listening to my body.  And particularly when I am consistently pushing my physical limits as I am now with the 10K March Madness Challenge, CrossFit 5 days a week, and an indoor triathlon this weekend, I tend to be more sensitive to my body telling me to take an evening off.

Rest is important.

In my experience there are basically three critical components to physical fitness: exercise, diet, and rest.  There needs to be a balance between those three things.  Ideally you would put equal focus on all three things at all times,  but that's not always practical.   What you end up with, in practice, is a dynamic balance.  Some days you put more emphasis on different parts of the equation, but over time things need to balance out.  And if they don't, eventually your body will tell you.  And probably in ways that you won't be too happy about.

So one day you work late, and miss your normal CrossFit session (everyone does CrossFit, right?) -- that day the exercise part takes a hit.  Another day it's your child's birthday, you have a piece of cake (or three), or you hit the pub with some friends and have a few beers...  and the diet takes a one-day dive.  Neither of these will upset the apple cart as long as they are not habituated.  But skip your workouts for a long time, or make Twinkies your go-to carb and over time you will pay the price.

It seems to me that in today's society,  people most consistently forget the "rest" part of that equation.  Even those who are very consistent about exercise and diet will often survive on minimal sleep.  It makes me wonder how much better they would do if they consistently paid the attention to rest that they pay to what they eat and how often they work out.

So with that in mind, I will be getting a little extra shut-eye tonight.   Doing what I can to keep things in balance!

Results from Monday and Tuesday:


Description
Total Meters
Time
Pace/500m
Warmup
1,000
4:32.6
2:16.3
8x250m/1:30r
2,000
6:22.3
1:35.5
Rest Meters
176
-
-
Cool down
1,000
4:20.6
2:10.3
6k nightcap
6,000
30:19.6
2:31.6
10K (Tues)
10,000
47:19.6
2:21.9
Total for 2 Days
20,176
Meters to go
675,107

Monday, March 8, 2010

Last week's summary

I got a little behind on my blogging over the weekend.  So much stuff to do, and 48 hours of weekend just doesn't seem to be enough to get it all done!

Friday combined a 10K row in the morning with more rowing in the afternoon at CrossFit.   At CrossFit we did a 2-person team workout where each person took turns rowing 300m, 600m, 900m, 600m, 300m.  One person rested while the other person rowed the interval.   It was a fun workout (I really like the team workouts at CrossFit), and I managed to pull some pretty decent intervals.

Saturday was a rest day as far as rowing goes, but Sunday started off with another 10K row.

So, my total for the week was 64,958 meters.  My most in a week thus far.  And, that takes me past the 300,000 meter mark for the year!

I've got CrossFit Endurance tonight, but will need to add some additional meters on at the end to get over 10K for the day.  At this point I have a solid week in on the 10K March Madness Challenge... I'd hate to blow it now! :-)

Friday and Sunday's results:


Description
Total Meters
Time
Pace/500m
10K (Friday)
10,000
47:48.8
2:23.4
Interval 1 - 300m
323
1:02.7
1:37.0
Interval 2 - 600m
619
2:11.1
1:45.8
Interval 3 - 900m
919
3:20.3
1:48.9
Interval 4 - 600m
622
2:13.8
1:47.5
Interval 5 - 300m
324
1:08.4
1:45.5
10K (Sunday)
10,000
45:40.4
2:17.0
Total for Days
22,807
Meters to go
695,283

Friday, March 5, 2010

Quick double update

I'm trying to keep on pace for the 10K March Madness Challenge, so I've been logging lots of distance this week.  Wednesday was kicked off with a 10K easy pace row in the morning.  In the evening I finally made it to the pool to swim some laps in preparation for the upcoming Try-A-Tri indoor triathlon.  I did notice some significant lactic acid build-up in my lats during the 5th or 6th laps, but that quickly went away and I managed to put in about 16 laps without feeling like I was exerting myself.  I'm feeling like the combination of CrossFit and CrossFit Endurance is really gotten my fundamental conditioning in the best shape it has ever been.  For Triathlon season its just going to be a matter of minor focus on some event specific skills.

Here's Wednesday's row:



Description
Total Meters
Time
Pace/500m
10K
10,000
45:32.6
2:16.6
Total for Day
10,000
Meters to go
718,090


Thursday was CrossFit Endurance day for rowing.  And it was a workout that absolutely FRIED my glutes!   The workout was a 12x0:20 all-out sprint with 2 minutes of rest between intervals.  It sounds deceptively easy.   So I decided to add active recovery into the rests.  Nice easy rowing for about 1:50 and in the last 10 seconds building up speed so that you hit the interval at full speed.   By round 8 my but felt like I was sitting in a pool of acid!  That was the hardest interval workout I think I have ever done... not in terms of being winded, but in terms of pure muscle fatigue.   Highly recommended! :-)

After my CrossFit Endurance workout, a good friend of mine, singer-songwriter Gregory Douglass  stopped by on his way home from a mid-west tour.   He was heading home to Vermont, and Rochester was a good "half way" point to crash for the night.   (I highly recommend checking out Gregory's web site and checking out his music there, or on iTunes, Pandora, CDBaby, etc.   He is an amazing musician!!)   After several hours of talking to Gregory about music, life, the universe, and everything it was time to call it a day.




But wait...   I had over 7,500m in for the day... I couldn't just let it go at that.  I had to get to 10K!  So at about 11:30pm I hopped on the rower and pulled a really easy 2,400.  Done!  I really am addicted...

Thursday's results:

Description
Total Meters
Time
Pace/500m
Warmup
1,000
4:24.9
2:12.7
12x0:20/2:00r
1,368
4:00.0
1:27.7
rest meters
4,361
-
-
Cool Down
1,000
4:52.2
2:26.6
"gotta get 10K in"
2,422
12:41.2
2:23.4
Total for Day
10,151
Meters to go
707,939

Tuesday, March 2, 2010

It's coming together: Row For The Red Cross

The plans are coming together... on Sunday April 18th we will be kicking off what will hopefully be the first annual Row For The Red Cross.   We haven't quite got the on-line sign-up completed yet, but hopefully that will be in place before the end of the week.

This ideas started with my friend Bethany, the owner of CrossFit Geneseo, and I deciding to row a marathon in April as part of Concept2's Global Marathon Challenge.  We both agreed that it would be great to do this as a fund raiser for the Red Cross.   After thinking about it for a while, we both thought, "wouldn't it be cool if we could get other rowers involved in raising money too".   However, not everyone that jumps on an erg is crazy enough to row 42,195 meters in one workout, so we've decided to make it a bit more manageable (and still challenging).  So we are opening the event up to anyone that wants to row 5K for a great cause: your local Red Cross Chapter.

There are a lot of details to work out in a short amount of time.  If you are interested in donating or rowing for this event, check out the Row For The Red Cross web site later this week.  Hopefully we'll have all the details ironed out by then.

In other news, Concept2 has put me on their web site!  Check out the multisport page and follow the link to my testimonial.

I talk about how I have used CrossFit, CrossFit Endurance, and the Concept2 Erg as cornerstones of my triathlon training.  Last summer I competed in the same 6 sprint triathlons I have done for the last 3 years.  However, last year I did so without doing any triathlon-specific training.  Just lots of CrossFit which includes a good bit of rowing.  My times last year were improved by around 10% over prior years when I focused on traditional triathlon training (swim, bike, run, rinse, repeat).  Thanks to the people at Concept2 for giving me a shout-out!

Today I got two rowing sessions in.  A 10K this morning focusing on form at a moderate pace, and two 1K rows that were part of my evening CrossFit workout.  The workout was a 1K row, 4 rounds of a workout called the dumbbell MOTO (a diabolical dumbbell workout that was devised by the CrossFit Rochester owner Joe Celso), and then another 1K row.  Wasn't too happy with my second 1K time, but after 4 rounds of the DB MOTO, it was all I could muster.

Today's results:


Description
Total Meters
Time
Pace/500m
10K
10,000
46:14.2
2:18.7
1K (CrossFit)
1,000
3:35.1
1:47.5
1K (CrossFit)
1,000
3:49.0
1:54.5
Total for Day
12,000
Meters to go
728,090

Monday, March 1, 2010

A quarter of the way there...

Today marks the beginning of March, and also the beginning of the March Madness challenge at Concept2.   I had been planning on doing the 5K challenge, but in thinking about the distance I had been planning on rowing, I may actually be able to pull off the 10K challenge.   That would also give me a 250Km month.  And based on the milestone I just crossed today - 250Km - I would be more than half way towards my goal of 1,000,000 meters by the end of March!    I'm gonna have to give that some thought.

In reflecting on my performance at the Ergatta on Sunday, and in particular in looking at some of the great photos that Laura took, I realized that I have a lot of room for improvement.   In the photos I noticed two significant form issues I need to address - both of which were pointed out to me during my Rowing Certification class last year!   I tend to row with my knees too far apart, and I also tend to lower my head as I get tired.  The former issue makes for less efficient transfer energy from my legs on the drive.  The latter issue tends to restrict airflow - perhaps contributing to the side-stitches I was experiencing last week during my 5K...   This morning I was trying to focus on both issues during my 10K row.  I would really like to "fix" both these problems before they get to be too deeply ingrained in muscle memory.  It is a little frustrating that these habits seem to slip back into my rowing when I am rowing hard.   It also points out to me the importance of photos or video as a tool to self-diagnose your technique.  I'm going to have to make use of that more frequently.

Today's results:


Description
Total Meters
Time
Pace/500m
10K
10,000
46:14.2
2:18.7
Total for Day
10,000
Meters to go
740,090