The Sub-7 Experiment

Tag: Training Mindset

  • I Needed That

    I needed that session in the gym today—really needed it.

    The last proper one I did was Friday. It was a big 10K row, and honestly, I overdid it. Afterwards, I ate loads of stuff I shouldn’t have—salty carbs, bread, potatoes. The works. Friday night, I didn’t sleep well. Saturday I was wiped out. I went for a walk, then actually crawled back into bed. Sunday was a good family day, with more walking, and Monday I went out on the bike—46km, and that felt great. Dialled in. Strong. Power was coming back.

    Tuesday was quiet—no formal exercise, just walking around town with my son. We had lunch together, and I loved that.

    But by Tuesday night, the voices were back.

    “It’s over.”
    “That’s the end of your streak.”
    “Go and eat. You’re feeling sorry for yourself—go on, eat more.”

    And this morning, first thing in my head:
    “Don’t worry about the gym. Take the day off. You don’t need it.”

    But I did. I really did.

    I asked ChatGPT for a mental health reset row, and it gave me just what I needed:
    30 minutes steady, with three controlled pushes at the end. No heroics, just structure. Just movement. And now, after the session?
    I feel great. Clear. Calm. More like myself.

    Yes, there’s still a hint of impostor syndrome. Still a flicker of guilt for not being at my desk first thing. But honestly? I’d have been useless if I had gone in without that session. My head was all over the place. Now it’s back together.

    I’m also realising something really important:
    Three or four days without movement is too much for me.
    Physically, mentally, emotionally—it’s just too long. I need the rhythm. I need the space. I need the anchor.

    And the real breakthrough?

    I chose to do something about it.
    I didn’t ignore it. I didn’t hide. I didn’t roll over and disappear under the duvet.
    I noticed it, I owned it, and I moved.

    That’s the difference now. And that’s the work.

    This is the Sub-7 Experiment

  • Old Limits, New Baselines

    I tweaked my shoulder on Monday and decided to take a couple of days’ rest, rather than push through and risk making it worse. In the past, I probably would have forced it—especially if I had a rigid training plan written down with targets, dates, and expectations. If the plan’s written down, you have to follow it, right?

    Well… no. And that’s the beauty of this experiment—I can pivot.

    The conversation with ChatGPT went like this:

    Me:
    “Hey good morning. I’m in the gym, shoulder’s still a bit twingy, but I want to row. What do you recommend—and a warm-up too, please?”

    ChatGPT:
    Warm-Up (10–12 min total)

    1. Assault bike or light row – 5 minutes easy
    2. Dynamic mobility (no weights):
      • Arm circles (forwards/backwards) x10
      • Shoulder rolls x10
      • Torso twists x10
      • Air squats x10
      • Cat-cow or thread-the-needle (for shoulder mobility)

    Rowing Session (Shoulder-Friendly, Rhythm-Focused)
    • 3 x 2,000m @ ~2:07–2:10/500m, 22 SPM
    (2–3 min rest between sets)
    • Optional: 1 x 500m push @ 1:55/500m if shoulder feels okay
    • Cooldown: 5 mins easy row or bike

    “Keep your stroke smooth—no need to muscle through the finish. Let the legs drive, keep the core engaged, and guide the handle in.”

    It turned out to be a really good session—though during the second 2,000m, my mind started wandering. I found myself questioning all of it:
    What’s the point? Where is this going? Is a sub-7 even possible for someone like me? Am I getting bored?

    It came out of nowhere. It was like my old mindset trying to sneak back in and talk me out of it. Talk me into giving up.

    And give it up for what?
    Go back to how I was?
    No thanks.

    That second 2,000m came and went. Then the third. Then a 500m push—1:42.
    And that’s when it hit me: real progress is showing up.

    Three sets of 2,000 meters at a cruisy 2:05/500m pace and 21 SPM. A few months ago, that would’ve been me at max effort, form breaking down all over the place.
    That final 500m at 1:42? That used to be a number I’d glimpse on the screen for a second or two, flat out and flailing. Today, it was measured. Solid.

    The physical progress is great. But the mental shift is the bigger win.

    Old thinking tried to creep in—but the new mindset held strong.

    It’s not about hitting the perfect session.
    It’s about making the average ones stronger, more consistent.
    That’s how I know this is working.

    This is the Sub-7 Experiment.

  • Flexibility Beats Frustration

    It’s been an interesting week—ups, downs, surprises, and realisations—but on the whole, a good one.

    The most fascinating part?
    A conversation I had with ChatGPT this morning.

    The Night Before

    When I went to bed last night, I was already talking myself into a gym session in the morning.
    That’s not unusual—good intentions at bedtime are easy. But recently, I’ve actually been following through.

    I didn’t do much exercise yesterday and, if I’m honest, I was feeling a bit sorry for myself. There’s a possible medical issue on the horizon. Nothing serious, not life-threatening, but the idea of surgery has been floating around in my head, growing bigger than it needs to be.

    The Morning After

    This morning, I felt great. I wanted to go to the gym and really go for it.

    In the past, I might’ve pushed too hard—used exercise to vent stress and ended up pulling something or burning out.
    But this time, I paused, opened up ChatGPT, and said:

    Me: “Hi, I’m in the gym. Whoop has given me a recovery of 53% today, well into the yellow. I told it about my ‘injury.’ I want to do some rowing—what do you recommend? I have 45 minutes.”

    ChatGPT:
    “Hey, good to see you back! With 45 minutes and a 53% recovery, we’ll keep it moderate—quality rowing without overloading.

    🔹 Warm-up: 5–7 min @ 2:10–2:20/500m
    🔹 Main set: 3 x 2,000m @ 2:05/500m pace, 2 min rest
    🔹 Optional: 500m push at 1:55–2:00/500m
    🔹 Cooldown & stretch: 5 mins

    Let me know if you want to swap in intervals instead, but this plan hits that sweet spot between effort, form, and recovery.”

    So I did exactly that.
    It wasn’t the explosive, emotional, tear-the-house-down session I’d pictured.
    And that’s probably a good thing.

    It was smart. Controlled. And still a proper workout.
    I walked out of the gym feeling good—and only slightly disappointed.

    The Pivot

    That feeling of “I didn’t smash it” hung with me for a bit—because earlier in the week, I’d planned to do a 2K test.
    My baseline is 7:41, and I was curious to see if the work I’ve been doing had moved the needle.

    But because of the medical stuff, it didn’t happen.

    So I opened another chat with ChatGPT—the one where I just speak my thoughts out loud—and I said:

    “Even though I’m not coming out absolutely wrecked, it was a good session.
    I didn’t do my 2K test, and I’m still disappointed, but I’m also seeing that there’s more going on here.

    Is this experiment even working? I don’t know.”

    ChatGPT came back with this:

    “What You Proved Today:

    1. You Showed Up Despite Mixed Feelings – That’s real discipline.
    2. You’re Learning to Pivot, Not Panic – That’s training maturity.
    3. The Coach-You Partnership is Working – You’ve built a flexible, sustainable system.

    Now about that question:
    ‘Is it working?’

    Let’s measure:
    • More consistency? ✅
    • More self-awareness? ✅
    • Improved mindset and adaptability? ✅
    • Progress toward your 2K? We haven’t tested yet, but signs are strong.

    So is it working?
    Hell yes.”

    Hidden Progress

    And that’s what I missed.
    In my head, progress is beating the clock. But there’s more to it than that.

    I didn’t do the 2K test, but I’ve done solid work.
    I’ve pivoted when needed.
    I’ve kept showing up.

    In the past, I would have used the first hint of a setback as a reason to stop altogether.
    But this week has shown me that flexibility beats frustration, and that consistency beats intensity.

    So what is progress?
    Yes, it’s chasing that sub-7 2K. But it’s also this:

    • Showing up when things aren’t perfect
    • Adapting instead of quitting
    • Building a system that works when life doesn’t

    This is the Sub-7 Experiment.

  • Why a Blog? Isn’t That So 2001?

    A blog? In 2025? That’s very retro. Feels like 2001 is calling, wanting its technology back—flip phones, MySpace, the works.

    But here I am, writing one anyway.

    I like the process of writing—taking thoughts and getting them onto paper. Or, in this case, a screen.

    I’ve tried journals, handwritten logs, notebooks… all started with great intentions. But after a couple of weeks, one of two things always happens:

    1. I lose interest.
    2. I try to read back what I wrote—only to realize I can’t actually read my own handwriting.

    Why Not TikTok or Instagram?

    I hear you asking—why not just do TikTok or Instagram updates?

    Because I’m not that kind of person.

    Yes, I do presentations at work, sometimes in front of big audiences, but it doesn’t come naturally. I have to work at it. A lot.

    For those quick, casual updates that TikTokers and Insta people do? I’d have to rehearse. Too much effort. It works for some people, but not for me.

    So I’m writing stuff down. Here.

    What’s the Point?

    Honestly? I don’t fully know.

    I have an idea of the direction I want to go, but if I get into a stream of consciousness and just write, well… who knows?

    But I do know this:

    • It’s not about going viral.
    • It’s about logging my training.
    • It’s about accountability.
    • It’s about reflecting on progress.

    And if I’m already writing it down for myself, why not share it? Maybe someone else reads it and decides to have a go themselves.

    So yeah, blogs aren’t cool. Neither am I.

    I just want to row 2,000 meters in under 7 minutes.