Goals

Question
Hi Al,
  I am a 5'2, 115 pound female who has been rowing for three months. A few days ago we did our first 2k and I got a 9:22. Is this considered a good time for my physique and skill level? We just started winter training (have had two practices so far) and will be doing a 2k every month (five months of winter training) to see where we rank. What time should I aim for next 2k?


Answer
Hi Kate: For your weight and experience, 9:22 is an okay starting point.  I don't know how old you are, but I am assuming you are in high school.  The average time for 14-16 year old female lightweights is 8:40.  But don't wory about that, some of these girls have 15 pounds and years more experience over you.  Your big goal by the end of this winter should be to break the 9-minute barrier.

On your next piece, you goal should be 9:15.  You can do this if you can come out of the start at 2:15/500 (that's a 9-minute pace) or better and try to hold it for the first 500 meters.  For the rest of the piece, try not to let your 500 meter split go above 2:21.  

With each workout after that, add another 100 meters where you keep the 2:15 pace.  So by the 15th 2K you do, you should be rowing the entire piece at 2:15 or better.

Good Luck/AP