Month: November 2016

Power Training Zones

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My friend Sander has updated the rowsandall.com online tools to provide the ability to analyze workouts in terms of power.  Many athletes, especially cyclists, use power zone training extensively.  The concept2 erg provides direct readout of power, and power can either be derived for OTW rowing or directly measured by new products coming from folks like NK.

The power zones on Rowsandall.com are based on definitions from trainingpeaks.

link to training peaks article

This defines power training zones based off of your Functional Training Power (FTP).  FTP is defined as the power you can hold for a 60 minute time trial.  I haven’t done a 60′ all out test for a while, so I used my recent 10K CTC result.  I held an average pace of 1:51.4 for the piece.  Based on Paul’s Law, I estimated that I could hold 1:54 for the full hour.  (my all time best was 1:52.0 pace).  This translates to a FTP of 236W.

So, my training zones based on the Coggan article are:

11-10

The power values show the upper bound of each of the levels.

I was curious how that compared to the power zones defined along with the HR bands from the Terry O’Neil  Interactive plan from the indoor sport services website.  These levels are defined as % of 2K power, not FTP.

11-10a

So, comparing the two is a bit of a challenge.  The boundaries are quite different.  The upper end of endurance differs by nearly 20W (177W vs 195W).  Tempo is roughly in the neighborhood of UT1, but the upper end is quite different (215W vs 228W).  Threshold level from ISS goes a bit higher than the Lactate Threshold band from Coggan.

I wonder a bit if the Coggan bands are more optimized for cycling and the O’Neil bands are optimized for rowing.  A quick check indicates that both rowing and cycling have a cube law relationship between speed and power, but since the cadences and muscles used are so different, I am not sure if the bands would align.

I’d welcome any thought about this.

Wednesday: 40′ endurance and a little strength training

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In Agoura Hills, California.  At the Sheraton fitness center.

Seemed like today was as good a day as any to start doing a little bit of strength training.

Plan:

  • 20 minutes inclined march (15% grade, 3.5mph)
  • 20 minute jog (3% grade, 4.5 mph)
  • HR cap at 157
  • Easy start to strength training
    • Dumbell deadlifts (2x50lbs) – 3 sets of 10 reps
    • Lat pull down (110lbs) – 2 sets of 6 reps plus one set of 8
    • Push ups – 3 sets of 10 reps

Another bad workout after another bad night’s sleep.  The election debacle kept me tossing and turning even after I turned off the TV.

Tomorrow:  No workout.  Flying back home.

 

Tuesday: 3 x 20′ L4 at Fitness Evolution

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In San Jose.  My hotel had a deal with the gym across the road.  By some miracle, it had a half dozen well maintained Model D rowers with PM5s.

Plan was to do 4×20 L4, but once I got going, I found that I was working very hard to go very slowly.  I cut it short after an hour.

Here is the row versus time, with pie charts for HR and power.

Compare this to Sunday’s row.  Longer row, higher power, lower Heart rate.

Why the difference:

  • Time of day:  I do better in the afternoon.  Tuesday’s row was at 5:30am.
  • Rest:  I did not sleep well.  I spent 6 hours on a plane on Monday
  • Nutrition:  I had 2 beers the night before the Tuesday Row.  I think that hurts a bit.
  • Environment: Sunday was with a fan and the windows open.  It was 61F in the room when I finished.  Tuesday was in a corner of the club with no airflow.  I left big puddles.

It’s still an impressive difference.  Another reason to use RPE as the guiding principle for endurance intensity.

 

Monday: 4 x 2800m Threshold OTW

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In Newton in my Fluid

Weather:  36F, Clear, light wind from the NNW 3-5mph.  This was a head wind heading down river.  It was only a factor in the straight section in front of the watch factory.

Plan:

  • 4 x 2800m
  • 3-5min rest
  • Rate: 24-26
  • Pace: ~2:15
  • HR Cap: None –> Target TR zone
  • Technique:  Clean Finishes.

Screen Shot 2016-11-07 at 9.55.57 AM.png

Workout Summary - media/20161107-143843-78581o.csv
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|13608|71:23.0|02:37.4|23.1|150.5|170.0|08.2
W-|11198|51:40.0|02:18.4|24.8|160.0|170.0|08.7
R-|03680|27:30.0|03:44.3|19.1|123.4|170.0|07.9
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
02|02820|12:55.7|02:17.5|25.1|158.4|164.0|08.7
03|02804|12:46.9|02:16.8|24.7|160.1|166.0|08.9
04|02753|13:05.1|02:22.6|24.5|160.9|166.0|08.6
05|02821|12:52.3|02:16.9|24.9|160.4|170.0|08.8

A very good workout.  I pushed hard, but tried to stick to r24, and that kept the HR in a reasonable place.  I wanted to focus more on rowing clean than driving for the best possible pace.

The one interesting thing from the workout is the sharp deceleration at 6000m.  I was going through the s-turn and a goose did not get out of my way quickly enough.  I hit it hard with my oar during recovery, and lost my grip on the handle.  Luckily, the force of the “bird strike” pushed the handle toward my torso.  It was trapped between my leg and chest and I could grab it again quickly.  Good thing too, because the blade was flipping from feathered to square and starting to really catch water.  I think I avoided a flip by a fraction of a second.  Usually the geese are smart enough to get out of my way.  I think this specific goose will probably do so in the future.

Here’s a quick look at stroke metrics.

bokeh_plot-31The loop down to 20 spm at the bottom is my “bird strike”.

I did a plot of each interval to see if I could see the effect of the light headwind.  The left column is against the headwind, the right column is with the wind.

Now I am off to San Jose and LA for the week.  I will probably stick to cross training at hotel gyms for this trip.  Maybe try to do a couple of strength sessions.

Sunday: Easy 4 x 20′ L4

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I like late afternoon workouts.  I seem to be much better.

Today, I started around 4:30 at home after we returned from Cape Cod.

Plan:

  • 4×20′
  • L4 format
  • power target: 10W x spm
  • Slow start to warmup
  • HR limit: 155 (never got even close to that)
  • Lactate test at the end

Completely routine until about 12 minutes to go from  the end.  My phone rang, and the number that came up was my Dad.  I thought that I would call him back as soon as I finished.  But as soon as it stopped ringing, he called again. Now I was worried, so I stopped and picked up.  No emergency, thank goodness.  Then I picked up where I left off and finished.

#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
01|02393|10:00.0|02:05.4|17.3|126.8|136.0|13.8
02|02442|10:00.0|02:02.8|18.6|133.0|136.0|13.2
03|02448|10:00.0|02:02.5|18.8|133.4|139.0|13.0
04|02456|10:00.0|02:02.1|18.9|134.3|138.0|13.0
06|02464|10:00.0|02:01.8|18.9|134.2|138.0|13.1
07|02139|08:42.0|02:02.0|19.0|131.9|138.0|12.9
08|02262|09:09.7|02:01.5|18.9|130.8|137.0|13.0

I tested lactate when I finished….1.2mmol/l

Last time I did this workout, it was over 2.

 

Saturday: Bumpy 14km Open Water Row

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Down in Wellfleet.  I saw that the weather forecast looked good.  Sunny, calm, but a bit chilly (in the mid 40s).  I decided to go for a last Open Water row of the season.

The wind forecast proved to be wrong.  Right before I launched, it felt like the wind was freshening and it definitely was kicking up some waves.  Here’s the weather data from the station on my house.

Screen Shot 2016-11-05 at 1.52.20 PM.png

I launched at 11:07, according to RIM, and on top of my house it was blowing nearly 20mph then.  It didn’t feel like it was blowing quite as hard as that.  I think the fact that my wind sensor is about 80 feet above sea level means that it is catching a bit more wind than I was seeing on the water.  It was still pretty breezy though.

I didn’t check before I set out, but the water temperature was 55F.  When the air temp is in the 40s, this actually doesn’t feel too bad.  And for those safety sticklers, I passed the “100 degree rule” by a degree.  46F (air) + 55F (water) = 101!  But I think this will be it for open water rowing this year.  The margin for error is pretty slim at these temperatures.

Since it was cold out, I brought a towel and socks.  After I launched from the beach, I dried my feet and put on the nice dry socks.  That lasted about 2 minutes before the waves came crashing into the cockpit and soaked my feet.  The waves kept building and I decided to head pretty much straight up wind to get across the harbor over to the long sand spit on the far side, where I figure the water would be a lot flatter.

Rowing into the waves was slow, but not hard.  There is a regular pattern to the waves and you can get used to rowing in time time with them.  The key thing is to be very deliberate about placing the blades at the catch, and then load up the drive gradually, since there is a good chance that one blade or the other will miss water due to the waves.  If you have a habit of rowing in, this would sure help cure it.

I made it about 1500m before a wave managed to fool my phone into thinking that I was doing a whole lot of screen touching.  Over about 500m of rowing, the splashing did the following:

  • Went to the RIM setup screen
  • quit out of RIM
  • popped back to the home screen
  • started up Spotify
  • picked a playlist
  • and, I swear to God, pushed play.

As I approached the spit, the chop subsided.  I was still a couple hundred meters off shore, but when I looked over my shoulder, I saw a couple of big rocks poking up maybe 50 meters ahead.  I decided it was probably a good time to turn north and row along the lee shore of the spit.  I stopped briefly and stopped the music, fired up Wahoo fitness.  I decided to do that because I know that it works in background with the screen off.  So once it was started, I turned off the screen and just rowed by feel.  It was pretty enjoyable rowing unplugged like that.  Even in the lee of the spit, there was still a bit of chop and it really was trying to push my bow around when I was rowing north.  I needed to maintain a lot more pressure on my starboard oar the way along.

You can see a couple of sharpish turns as I approached the north end of the bay.  The first was when I saw the bottom rapidly shoaling on me as I approach the sand bar at the north end of the spit. I turned to the northeast to get back to deeper water.  Then you can see the unintentional turn towards the northwest which was induced by the wind and chop.  I finally noticed what was going on and turned east toward Wellfleet inner harbor.

As I rowed along, I again noticed the water shoaling under me.  You can see the area on the map, a little sandbar right after my turn to the east.  It got shallow enough that I touched bottom with one of my oars.  After that, I paddled along and the waves got a bigger as I got further from the spit.  I was rowing with the waves and it was kind of fun when I could time my stroke to catch a wave to surf down the front of (more on that later).

I continued past the wellfleet breakwater into the inner harbor and rowed all the way to the end of the town pier, when I spun.  Rowing with the wind, I was starting to feel a bit warm with all my layers and with a lack of splashing and spray.  That changed as soon as I turned back toward the west and started rowing into the wind.  The boat took a lot more effort to move, and the wind felt pretty strong and cold.  I wasn’t feeling overly warm anymore.  At that point I really appreciated the fantastic JL shell that I was wearing.

Once I cleared the end of the breakwater, I needed to turn south to head home.  This proved to be a significant challenge.  Going south meant that I had the northwest wind and waves coming at a angle to my stern.  Along this section the waves built to over 12″.  Now, I know that this does not sound all that impressive, but when the freeboard of the boat is less than 4″ and the oarlocks are about 8 inches above the water, it means that there is lot of water above the top of the boat, and maintaining control of the oars requires a bit of concentrated effort.  Also, since the waves are at an angle, you need to have vastly different handle heights at the catch to make sure that your blades are actually in the water.

The result of this was that I actually worked less hard in the section and rowed pretty slowly.  I continued south past my house to the beach where I launched and then turned for a last run straight downwind to the beach.  This was a blast!  The waves were over a foot, and now they were right on my stern.  I could get myself lined up and surf down the faces of the waves.  Over 5 feet of stern was completely submerged, and when I surged over the crest of a wave, my backstays would be slashing through the water sending spray all over.  The cockpit would fill with water.  The fun bit was trying to keep my stern to the waves, because they were trying to turn me broadside at the end of each of these surfs.  This kind of rowing bears no resemblance at all to flat water rowing.  This was all about timing your stroke to get you on the face of the wave and control the boat well enough that you can put in a single powerful stroke at the right time.  Honestly, the last 3 minutes of this section made the difficulties of the prior 30 minutes totally worthwhile.

screen-shot-2016-11-05-at-1-57-43-pm

One fun thing to point out on the map.  See the three little intervals at the very end.  That’s me carrying my oars to the car, then going back to the beach, then carrying my boat to the car over the dune.  I didn’t stop the wahoo app until I was in the car and had the phone out of it’s waterproof case.

Also notice the 2000m gap at the beginning.  The first path to the west is the TCX file from RIM.  It stops when the ocean started screwing around with my phone.  The line starts again after I got the wahoo fitness app running, and started to row north along the spit.

This is the RIM data for the row across to the spit.  I estimate another 2000m basically just like that is missing.

And here’s the HR and pace data for the rest of the row.  Notice the extreme difference in pace between rowing with a cross wind on flat-ish water (0 to 5000m) and rowing with a cross wind and a pretty good chop (5000m to 9000m).

From 9000m to about 10,400m was the worst wave action and I was struggling to get good strokes in.  You can see how my heart rate is dropping in this section.  I was really just trying to keep the boat on course and pick my way through the waves.  Then finally after 10,400, that was where I turned downwind and surfed to the beach.  Still not fast, but a hell of a lot of fun!

So, when you put it all together, you get

RIM:   1526m, 11:30

 

Guess: 2000m, 11:00

Wahoo: 10645m, 1:06:00

Total: 14171m, 1:28:30

Tomorrow:  4 x 20′ or rest day, depending when we get home.

Thursday: 15 x 3’/1′ off the red eye

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I landed in Boston at 6:30am.  I was on the erg by 8am.  I managed to get some sleep, but my expectations for the session were pretty low.

Plan:

  • 15 x 3’/1′
  • Rate: 25-28
  • Pace: 1:52 or better

I did this session in September (described here).  The jump up was an average pace of 1:50.7, and over 9 minutes spent in the anaerobic HR band.  It was brutal.  Today, I was way more careful.in the way that I started, and basically negative split the workout.  The end result was an average split of 1:49.9, and zero time spend in the AN band.

I think the improvement comes from both a more intelligent pacing strategy for the workout, and improved aerobic fitness since mid-September.

The plots and pictures below include 1 warmup rep and 1 cool down rep that are excluded from the pace calculations.

Here is the split summary from rowsandall.com.  It looks like the way that painsled reports data, it can mess up short intervals by a few meters, so it is different from the PM picture.

Workout Summary - media/20161103-135324-sled_2016-11-03T08-06-32ZEDT.strokes.csv
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|16244|68:00.0|02:05.6|24.3|155.4|178.0|09.8
W-|13610|51:00.0|01:52.4|24.4|154.9|178.0|11.0
R-|02648|17:00.0|03:12.6|22.8|161.4|178.0|03.7
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
01|00756|03:00.0|01:59.0|19.5|125.1|138.0|13.0
02|00801|03:00.0|01:52.3|24.0|140.8|151.0|11.1
03|00809|03:00.0|01:51.2|24.2|145.1|155.0|11.2
04|00814|03:00.0|01:50.6|24.3|148.4|157.0|11.2
05|00809|03:00.0|01:51.2|24.6|149.9|159.0|10.9
06|00806|03:00.0|01:51.7|24.9|152.8|162.0|10.8
07|00813|03:00.0|01:50.8|24.5|153.9|162.0|11.1
08|00805|03:00.0|01:51.7|24.7|155.0|165.0|10.9
09|00807|03:00.0|01:51.5|24.6|158.3|167.0|10.9
10|00817|03:00.0|01:50.1|24.7|160.2|169.0|11.0
11|00814|03:00.0|01:50.5|25.0|162.5|170.0|10.9
12|00811|03:00.0|01:51.0|24.8|163.0|171.0|10.9
13|00806|03:00.0|01:51.6|25.2|163.6|172.0|10.7
14|00812|03:00.0|01:50.8|25.3|164.7|173.0|10.7
15|00825|03:00.0|01:49.1|26.3|167.5|175.0|10.5
16|00827|03:00.0|01:48.8|27.6|170.4|178.0|10.0
17|00675|03:00.0|02:13.3|19.8|151.3|158.0|11.3

This session provides another opportunity to explore some of the stroke metric analysis you can do on rowsandall.com.

First, here is a view of the stroke metrics versus time.

myimage11-3d.png

You can see the warmup and cooldown reps.  The other thing that you can just begin to see is that I got all the pace improvement in the last couple of reps by increasing rate, not force.  The best place to see that is in the drv and rcv time plot, where you can see the recovery time decreasing, but the peak and average force are quite consistent with the prior reps.  You can also see how my drive length increased and my avg force decreased a bit over the first few reps.  Let’s dig a bit deeper into those parameters.

First, lets look at drive length over time and also versus stroke rate.  I’ve used the controls on the site to exclude all rest strokes and all strokes below 23 spm, which screen out the warmup and cool down.

So, there is definitely a strong time dependence to my drive length.  I start short, get longer as the workout continues, and only shorten up again at the end when I start to push pace much harder.  The relationship between drive length and stroke rate is very weak.

Next, lets look at peak and average force.

There is little change in these parameters over time or stroke rate.  The area that I want to understand better is the spread of the peak power.  I wonder if I am wasting energy by having an inconsistent stroke.

Tomorrow:  4 x 20′ / 1′ L4

 

What’s next? Good question!

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Well, I haven’t quite figure  things out yet.

I have a bunch of potentially conflicting objectives that I need to sort out.

Here’s a quick list of the events that I am thinking about competing in.

  • January 28th: Northeast Erg Sprints – 2000 meters indoors (trial event for the Crash-Bs)
  • February 12th: Crash-Bs – 2000m sprint, indoors
  • Mid-May: Essex River Race: 5.5 mile open water race
  • Mid June: Festival Sprints – 1000m OTW sprint
  • Early July: Cromwell Cup – 1000m OTW Sprint
  • Mid July: Blackburn Challenge – 20+ Mile open water race
  • Mid-September: CRI Fall Classic – 5k head race
  • Early October: Textile River Regatta – 6K head race
  • Mid-October: Quinsigamond Snake Race – 4K head race
  • Late October: Head of the Charles – 5k head race
  • Early November: Merrimack Chase – 5k head race

Now there is absolutely no way that I will have the time to do all of these races.  So, I need to prioritize what is most important to me.  I think the two key events that I want to do are the Blackburn Challenge and the HOCR, everything else is optional.

Training for the Blackburn will require a much different training plan than training for the early summer sprint races, so I suspect that I will either blow them off, or just do the Cromwell without training specifically for it.  Basically just include some starting practice into my workouts in June.

A plan for the Blackburn will have two components.  The first is endurance, since it is longer than 20 miles in a boat that is 15% slower than a flat water single, which is about 15% slower than an erg.  So, we are talking about 3 to 4 hours of rowing depending on the conditions.   To do that, I think I will give the marathon training plan from the ISS site a try.  Dave C. seemed to do really well with it as prep for his OTW marathon this year.  The other component is getting used to rowing in rougher water.  That means as much open water work down on the cape as I can do on weekends over the summer.  The Marathon training plans want a full 26 weeks, which would mean that I would need to start in mid-January.  Since the indoor racing season will finish up in mid-February, I will probably lop the first month off and just pick it up in the second month.

So, that basically sorts out the period from mid-February to Mid-July.  What about now?  I think that there are two options.

  • Option 1:  Do a 3 month block periodized plan similar to last year to try to take a run at my 2K PB.
  • Option 2:  Do a 3 month block of strength training and base aerobic work and not take a run at my PB.

Each of these options are attractive in different ways.  Option 1 would be highly motivating and I will enjoy pushing hard and having a really challenging goal to get after.  Option 2 is attractive for three reasons.  One, it might be nice to ease up on the competitive pressure a bit.  Two, I am interested to know whether getting a lot stronger would help me get faster in the boat next spring.  Three, I would like to lose weight and I think it might be easier to do that if I am not pushing every workout to the brink.

So, I need to think this through and make some decisions.  Until then, I just keep doing 3 long and easy and 3 hard sessions a week to keep things going.

Wednesday: 2 x 30′ Fitness Center

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In San Diego.  Hotel Fitness Center

  • 30 minutes treadmill, 3.1 mph, 15% incline
  • 30 minutes elliptical, level 15, “rolling hills”

As boring as it sounds.

Tonight: back on the red eye.

Tomorrow:  I should do something higher intensity.  Maybe I’ll do the 15×3’/1′ with an easy-ish pace target like 1:52.

Head Racing Training review

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Date Day Workout Type mode Planned Workout Actual Workout
10/10/16 Mon rest  rest  rest Treadmill
40′ LIT
Strength Training
10/11/16 Tue Long Intervals otw 4 x 2500 / 5′ rest r24
48′ HIT
30′ LIT		  2 x 30′ treadmill/crosstrainer
60′ LIT
10/12/16 Wed Steady State otw 4 x 3000 / 1′ rest r20 (HR limit at 80% HRR)
75′ LIT		 4 x 10′ Threshold on treadmill
40′ HIT
40′ LIT
10/13/16 Thu Short Rest Intervals otw 4 x (3 x 3′ on / 1′ paddle) / 2′ rest
36′ HIT
30′ LIT		  Travel day back to US
“rest”
10/14/16 Fri Steady State otw Square Blades / Slow Roll Up / r20 2 minutes each, repeated
75′ LIT		 Head Race Piece in 2x
30′ HIT
32′ LIT
10/15/16 Sat Hard Distance otw 5.5K r30
30′ HIT
30′ LIT		  16km Open Water
95′ LIT
10/16/16 Sun long and easy erg 4 x 30′ / 1.5′ rest (lactate)
120′ LIT		  3×20′ L4
60′ LIT
10/17/16 Mon Rest  rest  rest  4x(5×2’/30″)/5′
40′ HIT
50′ LIT
10/18/16 Tue taper otw 4 x 500
8′ HIT
40′ LIT		  4×500 in 1x
8′ HIT
40′ LIT
10/19/16 Wed taper otw 3 x 500
6′ HIT
40′ LIT		  3×500 in 2x
6′ HIT
62′ LIT
10/20/16 Thu taper otw 2 x 500
4′ HIT
40′ LIT		 2×500 in 1x
4′ HIT
46′ LIT
10/21/16 Fri taper otw row the course
60′ LIT		  practice run
15′ HIT
60′ LIT
10/22/16 Sat HOCR otw race
25′ HIT
60′ LIT		  race
25′ HIT
80′ LIT
Pre Race Totals        157′ HIT
600′ LIT		  168′ HIT
665′ LIT
10/23/16 Sun HOCR otw rest  rest
10/24/16 Mon Rest  rest Rest  Rate Ladders in 1x
65′ LIT
10/25/16 Tue Long Intervals otw 5 x 1500 / 5′ rest r26
35′ HIT
40′ LIT		  5 x 1500 in 1x
33′ HIT
47′ LIT
10/26/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
75′ LIT		  steady state 1x
90′ LIT
10/27/16 Thu Short Rest Intervals otw 4 x (5 x 2′ on / 30″ paddle) / 2′ rest
40′ HIT
35′ LIT		  4x(5×2’/30″)/5′
40′ HIT
36′ LIT
10/28/16 Fri Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)  rest
10/29/16 Sat Hard Distance otw 5.5K r30
30′ HIT
45′ LIT		 75km bike ride
180′ LIT
10/30/16 Sun long and easy erg 4 x 30′ / 1.5′ rest (lactate)
120′ LIT		  rest
Total        105′ HIT
390′ LIT		 73′ HIT
418′ LIT 

So this picks up at the very end of my trip to Asia.  I managed to keep my training minutes just about on track over the trip, and I picked up the schedule as soon as I got back.  I ended up with a bit more training load than planned.  The higher total of HIT minutes was caused by pushing too hard during the practice run.  (That was a bad idea!)  Otherwise, I can’t complain about the way it went.

Last week was another good training week.  I got in lots of LIT training time thanks to the mammoth bike ride, but I was under a bit on the HIT because I missed the head race piece.

As it turns out that is inconsequential.  I will not be able to do the Merrimack Chase this year due to work conflicts this week and next.  That leaves an unsatifying feel to the end of this season, which on the whole was an unsatisfying season.  Between having a big new job and a crushed boat, it was a lot less successful than last year’s OTW season.

But, frankly, that leaves me hungry to do better next year.  I’m cooking up a training plan for that soon!