The last few days I have been experimenting with yet another kind of workout. The new goal is to row 60 minutes a day at low intensity and focus on technique, specifically on increasing force faster at the catch. I am trying to train myself to start the drive off the stretcher with the buttocks and produce a front-loaded force curve. Another way of saying this is that I am just trying to train myself to use the legs better at the catch.

To this end I am doing countless Pause at One O’Clock drills. The goal of these drills is to sit still and use my heels to draw the stretcher to me. My hope is that this motion eventually will become second nature.

Usually I work out at mid-day — 30 minutes, then several minutes rest, followed by 15 minutes more. And then, time permitting, try to get in a second 15 minute workout in evening. I am trying to stay relaxed and keep my attention on the question, Am I rowing well enough?

When I lose focus, or feel any pain, or that the workout is becoming uncomfortable, I stop for however long it takes to regain focus, or catch my breath, or for the pain to go away. Sometimes I have to get off the erg and do exercises for this to happen.

I still sometimes feel pain in my back and sometimes a sharp sensation in my right shoulder. The pain in my back usually leaves when I do a few posterior pelvic tilts. The pain in my shoulder goes away when I relax.