Day 50 - Tough, but worth it!

4 lots of 15' 4R tonight, 6'/9' split, 2:14/2:24 Anita, 1:51/2:00 for me.

The 1st interval went smoothly, the power was there and the heart rate stayed nice and controlled. After that however it got very tough - the spm for my pieces were 23, 24, 25 and 26, but on the last I tried to maintain a decent spm purely as a test, and hit the last minute at 1:40 splits. It really feels I've fallen off my peak with only 4 sessions in the last 2 weeks (After 5 sessions per week for the 9 weeks beforehand) but I'm set on getting back to that peak ASAP, with a cheeky little HM on Christmas Eve.

Anita completed all the intervals but has said the same thing - It was really tough. A decent percentage of Erging is definitely in the head, and we both are prepared to tough it out to get to where we need to be - 100km in a single session :)

Anita - 13044m
Andy - 15673m
Cumulative - 1587544m (986.7 miles)

The Journey:
Start - Topnotch Gym Colchester - CO4 9ES
Finish - Braz, Vorarlberg, Austria http://www.youtube.com/watch?v=Hq_a28r8loA

Day 38 - Keeping us honest :)

3 lots of 20 mins today, 2:25, 2:18, 2:21 for Anita, 2:01, 1:55, 1:58 for me, 2R.

Nice and easy again today to start with, with an nice slow(ish) 20 mins, followed by the fast piece, then a warm-down.

Anita - "I felt like I'd done a work-out, even though it was only an hour".

Wednesdays to me are the most difficult pieces we do on this plan, with the middle 20/30 minute piece  a real good blow-out. It's nice to now be able to comfortably sustain 1:52 for 15 minutes, before letting the pace drop off towards 1:55 over the last 5 minutes. I now consider 1:55 a HM pace for me (1:20), and will be trying to go below that on Christmas Eve :) For Anita I think 2:22 is achievable now for a sub 1:40, which would be amazing :)

Anita: 12745m
Andy: 15266m

Cumulative: 1186809m (737.6 miles)

The Journey:

Start: Topnotch Gym Colchester CO4 9ES
Finish: Aigle, Vaud, Switzerland http://en.wikipedia.org/wiki/Aigle

Day 37 - Cheat Week :)

4 Lots of 15 mins tonight, 6'/9' split, 2:15/2:25 for Anita, 1:52/2:01 for me, 4R.

Anita now regards an hour of rowing as "Cheating" - It doesn't seem enough :) We are both well ahead of the training plan with regards to how easy it feels, which can only mean Mr Fletcher's plan is a resounding success, and the minor amendment I made to it before the start (Increase pace by 1' on each piece every 4 week-cycle) seems to be pushing our fitness levels up even quicker.

I can honestly say I've not felt this fit since Uni (Where I was playing Football (Soccer) 7 days a week) some 12 years ago, Anita says she is fitter than at any time in her adult life, and compared to 2 years ago (When both Anita & I set most of our current PB's) both Anita and I are streets ahead - Last week I PB'd on the 30 mins on the 2nd of my 3 30 min pieces on the day, and Anita's last 25 minute piece last Friday (Out of 3) was at a lower pace than her best ever 5k, even though she rowed for 2 minutes more.

We both now end the 4 piece Tuesday/Most Fridays with a sharp interval - My 1:52 6' ended up nearer 1:47, Anita's 2:15 6' nearer 2:11 - I'm very proud of what Anita is achieving, and looking forward very much to a lifetime with her, staying fit on the Concept2 :)

Anita: 13074m
Andy: 15500m

Cumulative: 1158798m (720 miles)

The Journey:
Start - Topnotch Gym, Colchester, CO4 9ES
Via:
Calais
Reims
Troyes
Dijon
Geneva
Finish - Chardonne, Riviera-Pays-D'Enhaut, Vaud, Switzerland

Day 36 - A Cheeky little Hour....

2 lots of 30 mins tonight - 2:28 for Anita, 2:04 for me, 3R.

A nice easy fat burner tonight - After a very full-on day at work it was nice to get on the Concept2 and just row.

We're both finding weeks 1 and 4 of the plan (Lower Intensity) quite easy now, as our strength and endurance keep on increasing.

Anita kept to a nice low SR (About 20), whereas in the 2nd 30' I changed it up a bit, with slow and fast intervals, 1:45 for 3 minutes, back to 2:07, then 1 minute at 1:35, back to 2:08 and so on

Really looking forward to Sunday and having a good go at the 6344m Concept2.co.uk Challenge Series piece for November, As secretly Anita is as well :)

Anita: 12166m
Andy: 14521m

Cumulative: 1130224m (702.4 miles)

The Journey:

Start - Topnotch Gym Colchester
Finish - Echandens, Morges, Vaud, Switzerland http://en.wikipedia.org/wiki/Echandens

Day 35 - Another week done, another week closer to the 100km

2 lots of 45 mins to end week 7, the second intense week of the 14 week cycle; 2:28 for Anita, 2:04 for me, 4.5R

The Saturday row is a nice long, relatively low-intensity row, but its still 90 minutes worth of rowing, so it's more a psychological test than physical now.

Anita is finding her physiology is changing - she always used to suffer from overheating during exercise. Now she perspires (no, sweats :)) more, but is regulating her body temperature much more efficiently than before, a sign of improving fitness. She also used to lose her breath during exercise, this doesn't happen anywhere near as much as before, only during intense (Sub 2:00) rowing. Psychologically she deals with the time aspect better than I do, and his happy with her music.

After every session now (1 hour being the shortest) I'm absolutely drenched in sweat, but within an hour (After we've got home and showered) I get the endorphin rush, which usually tides me over for about 2 hours before food energy kicks in. One thing I'm starting to realise through experience is the food choice prior to exercise is massively important - I need lots of Carbs/Natural Sugars. Today I had Scrambled Egg./Toast for breakfast, and suffered in the last 15 minutes (75 to 90 minutes) because of it. High carb breakfasts or lunches always allow me to exert myself to the fullest in rowing sessions, but low carb meals afterwards (high protein) are seeming to be the way forward for weight loss.

Lastly, I passed 1MM lifetime today (601018m since October 3rd this year), and expect to go past 2MM in February 2012. Anita has another couple of weeks to her first MM :)

Anita: 18249m
Andy: 21780m

Cumulative:
Anita: 502019m (312.3 miles)
Andy: 601018m (373.5 miles)
Total: 1103537m (685.8 miles)

Journey:
Start: Topnotch Gym, Colchester CO4 9ES
Finish: Chavannes-de-Bogis, Vaud, Switzerland http://en.wikipedia.org/wiki/Chavannes-de-Bogis

Day 34 - More progress on TFI Friday.....

3 lots of 25 mins tonight, each 25' split into 8'/17', Anita at 2:15/2:25 and me at 1:52/2:01

Had a bit of a dodgy tum tonight, which led to a bit of discomfort (Plus having to get off to move the towel that I was sitting on after 9 mins in the first piece - took about 15 seconds or so) but the pieces themselves weren't particularly difficult. Effectively I did the 6344m challenge series piece for November 3 times under 25 mins (the 3rd time in 24:20), having decided to blow the cobwebs out in the last 5 minutes of the 3rd piece (Sub 1:45 for 4 of the minutes)

Anita is just getting better and better, easily doing the 3 pieces, the last one in a 2:16.5 average overall. Her best ever 5000m was a 2:16.6 average (22:46) - She did a faster pace than her best ever 5000m for 2:14 longer, whilst following (to a point) the 2:15/2:25 setup above. 2:20 HM possibilities, planned for Christmas Eve :)

Anita: 16210m
Andy: 19248m (Lifetime 999686m :))

Cumulative: 1063508m (661 miles)

The Journey:
Start: Topnotch Gym Colchester CO4 9ES
Finish: Saint-Julien-en-Genevois, Haute-Savoie, France http://en.wikipedia.org/wiki/Saint-Julien-en-Genevois

Day 33 - Self Harm Wednesday, and an important landmark

3 lots of 30' tonight, 2:25, 2:18 (Fastest this year) and 2:25 for Anita, 2:01, 1:55 (Fastest this year) and 2:01 for me, 3R

Anita's words are - "The 1st one hurt, the 2nd one really hurt and I resigned myself to just getting the 3rd one done" - As it is she completed everything, and her middle 30 ' was her 2nd fastest ever (2:17.9), in the middle of 2 other 30' pieces!!!!! Another piece to log on Nonathlon :)

I didn't feel too bad (My left glute is still causing issues down my left leg, even though I sat on a towel tonight) and the first piece went OK. Then with the 2nd piece I set out nice and hard, had some good music come on the mp3 and was at 1:53 with only 8 minutes left. I decided to let the time bleed away until it got to 1:54.2 (My best ever was 1:54.3), and it hit 1:54.2 with 20 seconds left. As such I hit a PB in the middle of 2 other 30 minute rows :) Feeling a little bit big headed :)

Lastly we passed 1MM Cumulative tonight just into our 2nd 30' piece, so passed 1MM in 32.35(ish) sessions, in 74 hours 50 minutes, a 2:14.7 average.

Anita: 18940m
Andy: 22764m

Cumulative: 1028050m (638.9 miles)

The Journey:

Start: Topnotch Gym Colchester CO4 9ES
Finish: Saint-Germain-de-Joux, Ain, France http://en.wikipedia.org/wiki/Saint-Germain-de-Joux

Day 31 - Unexpected Pain..................

2 Lots of 45 minutes tonight, as we enter the 2nd intense week of the Eddie Fletcher Marathon plan - 2:28 for Anita, 2:04 for me 4.5R

Anita yet again rowed brilliantly, 22 strokes/minute across both pieces, with only slight bum ache in the last 5 minutes of the 2nd piece.

I however really did feel it tonight. My feel is that I didn't have enough for lunch or breakfast (Roast veg pasta at lunch, but just not enough of it and as such was in calorie deficit from about halfway through the first piece. Couple that with a severe case of numb bum from about 35 minutes into the first piece, which eventually started my left leg aching and my right foot going numb - It wasn't a brilliant night :(

I stuck at it though, and did the full distance, and feel pretty good now so its not all bad :)

Anita: 18248m
Andy: 21782m

Cumulative: 957366m (595 miles)

The Journey:
Start - Topnotch Gym Colchester, CO4 9ES
Finish - Polliat, Ain, France http://en.wikipedia.org/wiki/Polliat

Day 9 - Strangely Relaxing................

A very strange one today, 3 lots of 20 minutes, 7 mins at 5k Pace (2:16 Anita, 1:53 Andy) and 13 at Marathon Pace (2:26 Anita, 2:02 Andy), with 5 minutes rest between them all.

Both of us have agreed - It was quite easy!!!!!!!!!!!!!!

Anita - 12662m, and all targets hit
Andy - 15228m, slightly naughty with the last 20 minutes by going faster than the plan (The last fast 7 mins was at 1:51.6)

End of week 2 tomorrow, with a couple of 40 minute stints at default marathon pace.

Total Cumulative Distance - 263787m (163.9 miles)

As a Journey:

Start - Topnotch Gym CO4 9ES
Finish - Zoufaques, Pas-de-Calais, France (263.8km, 163.9 miles)

Day 8 - 80 minutes, really feeling it now...........

4 lots of 20 minutes with only 2 minutes of rest between them today.

Anita's 20's - 2:26/500m, 2:19, 2:22, 2:26
Andy's 20's - 2:02/500m, 1:56, 1:59, 2:02

Anita did amazingly well today, far better than last Wednesday which was only 3 20 minute intervals.

I hit all the targets today, due in the main to upping the stroke rate when my arms couldn't pull hard enough. Felt really quite good at 29/30/31 strokes per minute for the last 2 intervals, so fell back on cardio fitness.

Anita - 16630m
Andy - 20058m (1039m to HM)

Cumulative Total - 235897m (146.6 miles)

As a Journey:

Start - Topnotch Gym Colchester CO4 9ES
Finish - Coulogne, Pas-De-Calais, France

Day 7 - Interval Torture

4 lots of 15 minutes today, 7 at 5k pace (Anita 2:16/500m, Andy 1:53/500m) and 8 at Marathon Pace (Anita 2:26, Andy 2:02)

Anita again did really well, and only just missed the target on the 4th interval. I again struggled in  the 3rd and 4th intervals with the 1:53 pace - Just didn't have it in the arms again to pull the low stroke rate.

Anita - 12756m
Andy - 15236m

Total Combined - 199209m (123.8 miles)

As a Journey:

Start - Topnotch Gym Colchester CO4 9ES
Finish - 10km into the Channel (Dover to Calais)

Day 6 - 80 Minutes, Week 2 Starts

2 Lots of 40 minutes today, both at Marathon Pace (2:29/500m Anita, 2:05/500m Andy)

I found it very difficult in the arms in the 2nd 40 minute stint, Anita however felt strong throughout, especially with her breathing - This is brilliant as breathing and heart rate maintenance have always been an issue in the past.

Anita - 16112m
Andy - 19206m

Total distance now amassed: 171217m (106.4 miles)

As a Journey:

Start - Topnotch Gym CO4 9ES
Finish - Cheriton Junction, Folkestone

Tomorrow - The Channel to France

Day 5 - Week 1 Complete :)

Finished week 1 today (5 hours) with 2 30 minute pieces and 3 minutes rest at default Marathon Pace (2:29 for Anita, 2:05 for Me)


I think both of us can agree that it felt more like an hour warm-up!!! All to the good that our Default Marathon Pace feels nice and easy in week 1.


Anita was easily hitting the 2:29 pace at 19 strokes per minute for the first 45 minutes, before she started to feel it in her arms.


I played about with the pace in the 2nd half (1st half 21 spm) and for the last 5 minutes of the row got down to 14 strokes per minute at the prerequisite pace (2:05). Had some interesting fasciculations due to the exercise

Anita - 12085m
Andy - 14404m

Total Distance now complete - 135899m (84.5 miles)

If Mapped as a Journey:

Start - Topnotch Gym Colchester - CO4 9ES
Finish - Sandway, Kent (M20 J8)

Next Stop 1hr 20 (2 40 minute pieces) on Monday......................

Day 4 - Day 2 all over again..............

4 15 minute intervals with 4 minutes rest again today, made of of 6 mins at 5K pace and 9 mins at Marathon Pace

Anita - 12481m
Andy - 15223m

4 day total so far: 109410m, or nearly exactly 70 miles.

Anita found it difficult with the early start at the gym (We were rowing by 6:15am), and as a Type 2 Diabetic we maybe didn't eat breakfast early enough (About 5am) for her to get the required energy, but she stuck at it and did finished all the pieces!! V. Proud of her.

I found today so much easier than Tuesday, with the inclusion of a little bit of Lucozade Sport :) Now doing the 1:53 500m pace for 6 minutes at 25/26 strokes/minute for all the 4 periods. I think this will help all our times and distances!!!

Now, the Journey: http://www.theaa.com/route-planner/index.jsp#fromNode=248260045572461%7CCO4%209ES,%20Highwoods%7CSTREET%7C600202%7C228517%7CtoNode=308260063461839%7CWeavering,%20Maidstone%7CSTREET%7C577795%7C155587

Start - Topnotch Gym CO4 9ES
Today's End - Between J7 and J8 M20 (Bearsted/Weavering, nr. Maidstone in Kent) - 109.41km (70 miles)

Day 3 - V. Difficult

Quite a painful one today - 3 lots of 20 minutes with 2 minute rests between, first at Marathon Pace, 2nd at 10k pace, 3rd at Half-Marathon Pace.

27392m done between us, taking the total to 81706m in 3 days training.

Anita - 12318m rowed v 12561 training target
Andy - 15074m rowed v 15132 training target

Anita suffered on the 2nd and 3rd interval with keeping up to the pace, and thoughts are that the lunch we had today compared to yesterday wasn't as substantial and energy-giving (Ham Rolls v Tuna Pasta Salad) - Something to bear in mind from now on.

I struggled slightly on the 3rd 20 minutes, with a 2:00.4 500m Pace where I should have done a 1:59, but that's all part of the training; to get fitter and better!!!!!!!!!!!!!!!!!!!

Now to our Journey if plotted on a Map

Start: Topnotch Gym CO4 9ES (Colchester)

End: J31 M25 (Purfleet) at 81.706km (50.8 miles)

Day off tomorrow!!! Next set Friday AM prior to work - Expecting that one to hurt a lot!!!!!!!!!

Day 2 - 15 Min Interval Training

4 Lots of 15 minutes (6 minutes at 5k pace, 9 minutes at Marathon Pace) with 4 minutes breaks in between today.

Anita rowed superbly, rowing 12698 metres compared to a plan of 12691

Andy - 15134 metres out of 15224, with the last 5k Pace 6 minutes (1:53) really hurting.............

3 Lots of 20 minutes tomorrow...................................

Total Rowed Distance Since Start of Training - 54.314km

Start Topnotch Gym CO4 9ES

Finish J13 A12 - Ingatestone Bypass

Day 1 Done!!!!

Training done for the day - 2 lots of 30 minutes with a 3 minute break.

Anita - 12083 metres - 2:29 split/500m
Andy - 14399 metres - 2:05 split/500m

Currently the above paces are what we plan to do for the full Marathon test on January 8th 2012.

The Journey has begun.................

Start - CO4 9ES - Topnotch Gym Colchester.
Total Distance Rowed 26.482km
End Day 1 - J22 A12 (Witham North)

Where will we end up - Best guess is somewhere in Russia (Planned 3780km after the 100km day between us)

Training Starts Tomorrow!!!!!!!!!!!!!!

Training for the 100km Indoor Rowing Challenge for Sport Relief 2012 starts tomorrow. Anita will be rowing 1.65 million metres in training for the 100,000 metre main event, and I will be rowing 1.95 million, and both of us  from tomorrow until the big day (Saturday 17th March) will have rowed over 130 hours in preparation.

We will keep you all posted on here on how the training is going.

Cheers,

Anita & Andy