My new fitness goal

[Raverlaw]

I'm really enjoying the rowing machine my wife got me for my 50th birthday. I've rowed 160,000 meters so far, and my pace is increasing daily. I can watch the excess pounds melt away, and I'm now at the point where I'm putting on muscle and gaining a little weight back. I feel great!

I'm still jogging, too, and doing some calisthenics each morning, but the rower is far easier on my knee and gives me an intense, full body workout in a shorter time than running.

I set a new personal best time in the 10K meter row tonight - 44:46.2. This isn't Olympics class by any means, but it is already a significant improvement for me.

I'm competing in the Nonathlon - an informal online event consisting of nine rowing distances, and am currently ranked 103rd in the world. Check it out at Nonathlon (http://matrix.uk.net/nonathlon)

Concept 2, the maker of these fantastic exercise machines, sponsors indoor rowing championships each year nationally and at the world level - people seriously compete in these, and I'm hoping to compete in the 2006 nationals in Boston (I won't be ready for the 2005 race). But here's my next goal:

My the 1st anniversary date of my surgery (2/20/2005) I want to have rowed ONE MILLION meters (that's 600 miles). At my current rate I should be able to do it right on schedule. Tom and Mark, I won't be able to post a neat little map showing my progress across the U.S., :D but one million is such a nice round number, and I know I will be feeling and looking great when I hit that mark.

I'm still interested in chatting with other valvers who row for exercise, either on-water or on the C2 ergometer at home or at the gym. There is a way to set up a team for online ranking purposes and it would be fun to team up with other valvers. :)

[tommy]

Bil,

That is outstanding!

[Mark Wagner]

Bill, that's awesome! Hey, send me a link on the rowing machine. I know little about them, but am very interested. We have rowers that put in not a block from my house. Bill, you have really made great progress in the last few months. Outstanding! :)

[Harpoon]

Tom and Mark, I won't be able to post a neat little map showing my progress across the U.S., :D but one million is such a nice round number, and I know I will be feeling and looking great when I hit that mark.



Post a photo of the display on the rowing machine as you hit that mark, or maybe the display and a notebook where you keep track of how far you've gone every day plus the times...

or at the very least, post a photo of yourself rowing like a madman while watching Monday Night Football or whatever.... =)

[labguides]

Do keep us posted as you work toward your rowing goal! Prior to surgery, were you this active?

[Raverlaw]

Do keep us posted as you work toward your rowing goal! Prior to surgery, were you this active?

NO! I was never very physically active. I did like to hike and bike, but I had very real limitations and couldn't run, row, or do anything nearly as demanding.

[Raverlaw]

I'm plugging away toward my first million meters. I've completed 8 of the possible ten events in the Nonathlon Nonathlon (http://matrix.uk.net/nonathlon) and still need to complete a half-marathon (21097 meters) and a full marathon (42195 meters). As I'm working up to those distances, I can feel myself getting stronger and building aerobic endurance. It's also been unseasonably warm here lately, so I'm setting new sweating records, too! :eek: :eek: :eek: :eek:

Last night I rowed 16000 meters non-stop (that's ten miles) at a 2:23.8/500 pace. That's my longest piece thus far, but I'm getting close to being able to do the half-marathon at a respectable pace.

I'm over 214,000 meters toward my million meter goal :)

[Raverlaw]

I couldn't stop thinking about Tom Hosack, climbing Pike's Peak for charity today.

I wanted to row an endurance piece in his honor, so I completed my first half-marathon (21097 meters, 13 miles). My time was 1:46:25.3 - not stellar, but I finished. Now I've done nine events in the Nonathlon (http://matrix.uk.net/nonathlon) :D and my ranking moved up to 86th!!

I still need to do a full marathon (42195 meters, 26 miles), but the Nonathlon only uses the best nine scores anyway. I passed the 250,000 meter mark today also, putting me one-quarter of the way toward my million meter goal.

Go Tom! Hope you had a good climb and raised a lot of money for the BIAC. :)

[Mary]

Hey Bill!

You're becoming a little compulsive with the rower! That's not a bad thing; it's just something that hard core exercisers develop and recognize in other people.
You're doing great, and I imagine you will be getting the full marathon finished in the very near future. Keep up the good work. It helps to keep us all motivated!
Mary
ps
You know what your trademark song will now be, don't you?

[Raverlaw]

Mary-

What? Me? Compulsive? According to Gemma's test, I am a Realist.

(ahem) But I will admit to being somewhat competitive - particularly with myself. I sure wish I could find some other valvers who row for exercise, though, so we could form our own team and enter the on-line competition for total meters rowed.

And ...(waiting for the punch line)... what song did you have in mind? "Row, row, row your boat?" :o The "Rocky" theme song? :eek:

[Mary]

[QUOTE=Raverlaw]Mary-
(ahem) But I will admit to being somewhat competitive - particularly with myself.

Bill,
Being competitive with oneself is my definition of compulsive. I'm in a never ending battle to outdo myself! :D

But I have to admit I'm thinking over this rower business. I might need to buy one, but I couldn't be a legitimate member of a team until I have the valve replaced.
But maybe I could be an "illegitimate" member! It would work for me!

And yes, the song is "Row, Row, Row, your boat!"
I sang that to all my children when they were babies to get them to sleep. Maybe I'm destined to be a rower and a swimmer. Both involve water :D
Mary

[Raverlaw]

Mary,

Ok, then I guess I fit the definition. :rolleyes:

Be careful - the rower is a great full-body workout and is also great cross-training for swimmers, bikers, and cross-country skiers. If you like to exercise and stay fit, you will love this thing! It is much less expensive than a good treadmill, easier to store and more fun to do!

So here's a link (I sent one to Mark via PM but it's time to make it public) Concept II (http://concept2.com) Check out the pages on their online log and the various motivational competitions they sponsor.

And as a potential valver, you are welcome on my team at any time. ;)

[Mary]

Bill,
I checked out the site. I was pleasantly surprised at the price and the cost of shipping. I like the fact that it's made in the good ole USA--Vermont is even better!
I'm thinking there's a good chance one will be taking up residence with me within the next month. About 10 years ago, I used a rower with a fair amount of consistency. That was at the gym, so I eventually left the rower and went to a reclining bike. I loved the bike, but it was abandoned since it was so frequently out of order. I learned to love/hate an elliptical treadmill, but I haven't used one of those in the past 18 months.
The beauty of the rower seems to me to be in its size, reliability, and total conditioning capabilities. Both my husband and our boys could use it along with me.
I looked at the accesories and know I want the seat cushion, but what else would you suggest?
Mary

[Raverlaw]

Mary,

I got the seat cushion - it helps! and the heart rate monitor, since I already owned Polar chest strap. I like being able to track my heart rate as I exercise, and the Concept records the data for you, as well. If several of you will be using the machine, I also recommend a separate log card for each of you (if you're into keeping track of your meters rowed :D ). You can have up to five users per log card, but it's easy to log your meters onto the wrong user if you don't have separate cards.

[ar bee]

raverlaw

i assume you are using a polar (or somethign similar).

* what ownzone or low and high heart rate are you rowing at?
* what did the doc recomend?
* what resistance level are you rowing at? i am using the slightly older version of the concept where you can adjust with a lever from 1-10

keep ROWING!!

well2u
ar bee

[Raverlaw]

Arbee,

I have a Polar monitor and cheststrap, which works with the new PM3 monitor on the Concept II model D. I have set 111 bpm as my minimum pulse rate to maintain during exercise, and try to keep my heart rate between 111-150 bpm. I do exceed 150 bpm when I'm sprinting, such as during a 500m piece.

Resistance varies from machine to machine. I set the damper lever at "3" as recommended by the manufacturer. The monitor lets you check the actual resistance or "drag factor" that any setting produces. Right now, a "3" produces a drag factor of about 110 on my machine, which seems to have the right feel for both my wife and I. I may move the drag factor up to about 125 soon to see if it can produce a better workout for my legs.

At any rate, the monitor constantly re-calculates the drag factor and computes your 500m pace, watts, etc. using a constant, so that times can be compared from machine to machine, even from older models to newer models.

Do you keep a log of your meters rowed?

[ar bee]

no i dont keep log (yet) maybe i'll do it after surgery ;-)))

did the doc tell you to use 110-150 or did u determine that??

well2u

[Raverlaw]

Arbee,

You should start logging your meters now - you can do it online at Concept II Online Ranking (http://concept2.com/sranking03/log.asp) I'd like to start a "club" of valvers who row, as the log can keep track of cumulative meters and we can "compete" against other clubs or teams.

My pulse range is based on the recommended zone for aerobic exercise per my age. 147-147 is the high end of the aerobic, or "fat-burning" zone; continued exercise above that range gets into the anaerobic zone, which is where athletes train for competition. As I get fitter and drop body weight, I find that I can go longer in the aerobic zone and anaerobic zone both without problem. My maximum heart rate is supposed to be 170 (220 - my age) and I am careful not to exceed that.

[ar bee]

i am currently PRE VR (maybe somewhen in 2005), hence I dont qualify for your club!!

plus: my gym only has the older model of the concept II, so I dont know how to compare/enter! There is no such sophisticated measurement as you lines it out in your previous post

BUT: if you are still rowing post my VR, i'll try my best to join you!!

147-147 must be a typo, right??

well2u
ar bee

[Raverlaw]

i am currently PRE VR (maybe somewhen in 2005), hence I dont qualify for your club!!

plus: my gym only has the older model of the concept II, so I dont know how to compare/enter! There is no such sophisticated measurement as you lines it out in your previous post

BUT: if you are still rowing post my VR, i'll try my best to join you!!

147-147 must be a typo, right??

well2u
ar bee

Ar bee -

Right, I meant 145-147 as my top end for aerobic fitness.

Even the older models (B or C) of the Concept II have monitors which allow you to track your meters rowed and the time it took, so you could write down this data and then log it on line when you get home from the gym. And even though you have had your surgery yet, you're still a "valver" in my book.

Mark Wagner and Mary may end with rowers and join us in a valver club!!

[ar bee]

ok tks for granting membership even prior to surgery :-))

OKI'll give it a try then I post here and you tell me how to upload

well2u

[Raverlaw]

An update-

My goal is still one million meters by the first anniversary of my surgery - 2/20/2005.

Today I passed the 400,000 meter mark (that's 240 miles, if my math is correct) which is roughly equivalent to rowing from my home to San Francisco.

I row almost every day now, and when I am forced to miss a day, my body reminds me all day that I didn't get that workout. I'm still running 2 or 3 days a week, and I almost always run if I don't row, but there's something about that feeling of gasping for air, sweat pouring off ( :eek: ) - No, Ross, I'm not posting any movies - that I've grown to, sort of, enjoy. Must be that endorphin thing...

[M&M]

Congratulations Raverlaw.. :D You sound like you're having a great time.. I know what you mean about getting that 'good' sweat - it feels great.. :-) Doesn't matter how many miles I do - or how many races - but when I go to the start line - my hubby says I hop just like a bunny.. :-) I may do a half marathon this Sunday in Maine.. depending if it rains.. I have NO windshield wipers on my eyeglasses. So I try not to run in the rain. I can't see very well - and I've been known to get lost once or twice !!! Which makes for a longer run !!!

Congratulations and GOOD LUCK on reacing your goal of a million meters..

Well, keep us posted and I love to read about your enthusiasm.. Its soooo exciting when you reach that goal... :D

Marilyn (runner)

[ar bee]

I did 15 min, the resistance lever was on "5", about 2 min 35 sec/500 m, HR 122-142,

what do you post in this case to your website??
well2u
ar bee

[Raverlaw]

Arbee-

Nice start! Here's the link to the website:

Concept II Logbook (http://www.concept2.com/sranking03/log.asp)

You have to log on to the website by creating a screen name and password. Then you can enter the details of each workout session. It will automatically keep a running total of your meters rowed for you, and allows you to export the results to a spreadsheet, etc.

Good Luck!


Let me know when you've started a log!

[ar bee]

just started a log username is "reto"

well2u
ar bee

[Raverlaw]

Arbee-

Now that there's two of us, we need to start a team so we can accumulate meters together.

I've just passed 500,000 meters (300 miles) so I feel like I'm making progress towards my 1 million meter goal. My times are improving, too, and my ranking in the Nonathlon is hanging around 86th or so.

I still haven't rowed a marathon yet, but I'm working up to it.

[ar bee]

ALL of your time on that concept II?? Family and friends totally neglected ;)) Not that you have to work, right?

what do you want to call the team? university of valvers??

well2u

[M&M]

Hi Raverlaw, I know its wonderful having 'goals' and working every day to reach them. Its such an awesome accomplishment. :D I've always worked hard to reach my goals - each and every year. But, when its all said and done the thing I remember the most - was the 'journey' - which for me was making wonderful new friends along the way or running a course that was just so beautiful to look at along the way. Maybe it was the t-shirt or the distance I ran or my setting a new PR - which I never thought I was ever 'fast' enough to do.

But the thing I always remember the most - was the 'journey' - which for me was 'everything' combined and working harder even with all the obstacles along the way. Deep down I knew if I just worked hard enough I could do anything I set my mind tooo.. and some days for me it was the thrill of victory and others I faced the agony of defeat.. It was just so HARD and yet it just made it all so worth the effort..

Running has given me a journey in that it gave me everything I ever wanted out of it - "Believeing in MYSELF"..

Bill, may your journey be a very 'long' one..

Best Wishes
Marilyn (runner)

[Raverlaw]

Hey,

I'm back and first I wanted to let everyone know that I'm doing a lot more than just rowing! :D The new job and the old one, plus school board and this year's mock trial team are keeping me realllllllly busy, not to mention family stuff, household stuff, etc.

But I'm still finding time to row each day, mostly at 0 dark-thirty in the morning! My mini-goal for October was to average 10K meters every day. So far I am on course for that, and my total is over 666,000 meters so far. My million meter goal seems almost within reach - and YES! I am enjoying the journey.

I just had my (now) annual physical - first one since the OHS. Everything is A-OK and the doc even told me not to lose any more weight. I'm waiting for the results of the blood tests and lipid panels, but my pulse and BP were good (resting pulse 64 in the doc's office and BP 100/66). That's with no beta blockers!

We also discussed a colonoscopy - haven't had one before, but I'm 50 now and need one sooner or later. My PCP recommended me to a gastroenterologist who is very experienced in working with warfarin users and will do the colonoscopy while I'm on warfarin - no skipping doses and no bridge therapy. He won't excise any large polyps, but I don't have a family history of that sort of thing and he thinks the risk of a bleeding episode is very low.

So - things are good. Mary, have you gotten your rower yet?
Arbee, how's the rowing going? :D I started a rowing club at the Concept 2 online log - just edit your profile to show your club affiliation as "Row Hearty" (yes-it's a weak pun, but what the hey) you can select it from the drop-down list. Then our combined meters will compete with other clubs and university teams.

[ar bee]

does 'our' club have a number??

regards

[Raverlaw]

Arbee,

The clubs are ranked numerically according to total meters rowed. Row Hearty is just over 750,000 meters now, so just scroll down the list. We're in the top 200.

I passed 750,000 meters today and should make my million meter goal before Christmas if all goes well and I stay healthy.

[ar bee]

my contribution is over-whelming ==> well at least it is > 1% ;))
nevermind the team effort counts

well2u
ar bee

[Raverlaw]

Arbee-

Your contribution is to yourself - that is, you are getting out and exercising and trying to stay healthy. Although you haven't had your surgery yet, being in good physical shape will help put off the day of reckoning and when it does come, will help you get through it more easily.

Thanks for joining me in "Row Hearty" - I hope there are other valvers out there who want to jump in and row with us. Here is a link to our 'club' standings - not bad for two people!
Concept 2 Club Standings (http://concept2.com/sranking03/challenge/univStandings2005.asp)

We're 183rd as of today - watch us gain on them!

[ar bee]

.... to 221!!!

i have not been helping for two weeks until today!. We need to advertise to get more people to join us ;-)

[Raverlaw]

I've fallen behind, as well. I burst a vein in my left leg and had to take it pretty easy for about 4 weeks. I'm back to rowing and walking but don't feel I can run again yet - I still have some swelling and pain when I hit the ground hard with my foot.

My leg was swollen like a big purple sausage, but it looks much better now, and I don't have to wear those thigh-high support hose any more! :D

[labguides]

How does one burst a vein in a leg? Just curious.

[ar bee]

and contributing again (incl of the nonathlon). burst vein?? what does your cardio say to that???

dont overdo it man - we'll not going to win that university challenge any more ;)

well2u
ar bee

[MitralMan]

You've motivated me to use it post-recovery. Congratulations on such an outstanding personal triumph!

[Raverlaw]

MitralMan-

It's a great all-around exercise. Start slow and build up your time and distance. If you can do 30 minutes a day you will lose weight and firm up in no time.

[MitralMan]

But as I just posted in another thread, I'm determined to use a better-than-new valve to get in shape post-surgery!


MitralMan-

It's a great all-around exercise. Start slow and build up your time and distance. If you can do 30 minutes a day you will lose weight and firm up in no time.

[Raverlaw]

Well,

If you're using the C2, log your meters online and join the "Row Hearty" team! Right now, it's just Arbee and me, but Mary will join us as soon as she gets an erg of her own.

[Raverlaw]

I reached 930,000 meters today, and only have 70,000 meters to go (about 42 miles) to reach my goal. I notice that Ar Bee has been working hard to get the Row Hearty club up there on the charts, and the invitation is still open to other heart patients who row on the Concept 2 to join us and log their meters for fun and pride!