The goal for both erg sessions was to practice the Pause at One O’Clock Drill — pausing just after the crossover in the One O’Clock position; then trying to keep the seat still while using my heels to pull the stretcher towards me. I rowed a total of 10,048 meters more or less pausing at One O’Clock almost every stroke. If I were asked how I could find the discipline and patience required to accomplish this, I could not tell you. I just did it.

Two insights came as a result of this workout.

First, without realizing it, I found myself lowering my splits while rowing at the same slow pace with same perceived effort. So improvements in technique really do make you faster.

And second, I realize that I have been thinking about goals in the wrong way. Even when the goal is to improve technique, I still strive to attain a specific distance. This morning, for example, the goal was to row at least 10,000 meters. I now realize that my trying to row a fixed distance puts pressure on me to hurry before I run out of time, and as a consequence it diverts focus from am I rowing well enough to am I rowing fast enough?