Concept2 Forum

I know it is not very good show for a chap to blow his own trumpet, but this week I have done 2 pbs!<br /><br />On Monday did 37.07 for a 10k and tonight Friday took 31 secs off my 5k -now 17.53.7.<br /><br />I was dead sleepy when I started, as it was a full-on week at work.<br /><br />I love this game- it is totally addictive!<br /><br />Not bad for an ex-smoker and not in the first flush of youth!<br /><br /> <br /><br />Next target -6.45 for a 2k (currently 6.58.4) but that will be a serious challenge!

It's perfectly acceptable here to toot your own horn.<br />Congratulations on the PBs, and some very good times! (And on being an ex-smoker.)<br /><br />David<br />

Yes, congratulations, <b>both times</b>!

Congratulations! You have good endurance and I think you could break 16000m for the hour row.<br /><br />I am also curious about your age, weight and for how long you have been training.<br /><br />Good luck with your 6:45 2K goal!<br /><br />Francois

<!--quoteo(post=58359:date=Mar 3 2006, 06:05 PM:name=FrancoisA)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(FrancoisA @ Mar 3 2006, 06:05 PM) </b></div></td></tr><tr><td class='quote'>Congratulations! You have good endurance and I think you could break 16000m for the hour row.<br /><br />I am also curious about your age, weight and for how long you have been training.<br /><br />Good luck with your 6:45 2K goal!<br /><br />Francois<br /> </td></tr></table><br /><br /><br />Hi Francois,<br /><br />I am nearly 37 and 95 kilos. Been a lifelong cyclist and also mountaineer and climber. I have been rowing for about a year now. It really helps in the winter when it is hard to get the miles in on the bike- maybe you have the same problem chez toi,eh?<br /><br />I do intend to break 16000 m one day. I am aware that these pbs will be harder to beat as the gains get harder. Soon will be time trialling season and I will lay off the erg.<br /><br />Thanks for your response, Francois.- and well done on beating 16 k in an hour- an achievement to be proud of!<br /><br />Jon

Well now that we have the distraction of all that 2k race nonsense out of the way, we can go back to real IR training. With only about 8 weeks left in the current IR season, my aim was to somehow work in my first marathon. I asked Xeno for advice on how to train for it and was told that I should be ready now – to just put a folded towel on the seat and go for it.<br /><br />Meanwhile on the advice of one of the Boston participants, I logged onto the nonathlon and entered my numbers. The beauty of nonathlon is that it very clearly shows where you are deficient. In my case it was the 5k, the 6k and the 30 minute. A check on my paces for the full range of events showed me that, compared to the 10k, the 5k was a bit soft, only 0.4 sec faster than the 10k, but the 6k was actually at a pace 0.5 seconds slower than the 10k! The 30 minute was even worse. My 60 minute distance was more than 2 times my 30 minute distance by 55 m. My 30 minute pace was 2.1 seconds slower than my 10k and 0.6 seconds slower than the 60 minute pace. It was only 0.8 seconds faster than my HM pace.<br /><br />Obviously, the first event to go after was the 30 minute. I did that yesterday and picked up 188 m, going from 6658 to 6846, a post op PB. I had fond hopes that it might be a WR, but I found a LWT WR of 6871 set in 2000, by an 88 year old! The HWT record is given as 6858, set in 2003 by an 80 year old. These figures are from the C2 online archives that go back through 1999,<br /><br />Well, enough of the chest thumping. Now I have to concentrate on the middle distances, the 5 and 6ks – and, yes - go after a marathon. I am dropping the emphasis on erging now that the 2k race season is over - going back to about 3 times a week and resuming the hiking, treadmill workouts and weightlifting that I have been neglecting for the last 7 months.<br /><br />Bob S.<br />

Bob:<br /><br />You are a fitness animal!<br /><br />Don't thump that sternum too hard (isn't it wired together?)!<br /><br />Stay in touch here ... we expect another handful of WR updates next season.<br /><br /> <br /><br />Stay strong!<br /><br />-- Mark

<!--quoteo(post=58474:date=Mar 4 2006, 03:49 PM:name=mpukita)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Mar 4 2006, 03:49 PM) </b></div></td></tr><tr><td class='quote'>Bob:<br />Don't thump that sternum too hard (isn't it wired together?)!<br />-- Mark<br /> </td></tr></table><br /><br />Yes. I thought about that just before I sent the message. I would like to have had some silly comment to make about it, but couldn't come up with an appropriate gag. I am still fairly sensitive there. The wires are just under the skin, which is really thin over the sternum. They make it quite lumpy. I keep anticipating the alarms to go off at the airport security checks, but it hasn't happened yet. I do carry a card that describes the valve (mosaic porcine heart valve) and that says it is MRI safe up to 3 tesla.<br /><br />Bob S.

Still working on my weakest events, I took on the 5k today and brought it more into line.<br /><br />Old PB: 22:07.1<br />New PB: 21:34.9<br /><br />The new time is lower than the other 80+ m LWT scores that I found in the C2 listings from 1999 on, but it is 0.7 seconds over the best HWT time.<br /><br />Average split: 2:09.4<br />Sequence: 2:09.4 2:10.1 2:09.8 2:09.7 2:08.4<br />HR 149 153 154 157 160 <br /><br />My HR max is supposed to be 139, but a more realistic formula gives 164.5, which seems to fit reasonably well. The 139 is the traditional 220-age; the other value is based on one that I saw for people who are supposedly physically fit (whatever that vague expression means), 205-age/2. I like that last formula because it makes me less apprehensive about getting my HR over 150. <br /><br />Overall, I am happy with the splits, but I see that I was a little overeager for the first one. After that, they are right in line with what I wanted.<br /><br />Bob S.

<!--quoteo(post=58334:date=Mar 3 2006, 07:59 PM:name=jonwilko)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(jonwilko @ Mar 3 2006, 07:59 PM) </b></div></td></tr><tr><td class='quote'>:roll: I know it is not very good show for a chap to blow his own trumpet, but this week I have done 2 pbs!<br /><br />On Monday did 37.07 for a 10k and tonight Friday took 31 secs off my 5k -now 17.53.7.<br /><br />I was dead sleepy when I started, as it was a full-on week at work.<br /><br />I love this game- it is totally addictive!<br /><br />Not bad for an ex-smoker and not in the first flush of youth!<br /><br /> <br /><br />Next target -6.45 for a 2k (currently 6.58.4) but that will be a serious challenge!<br /> </td></tr></table><br /><br /><br />Great PB'S. You are faster than me over every distance above 2k I assume? I think you will be able to do a 6:45 2k right now. Just be prepared to hurt! <br /><br />Good luck.<br /><br />rspenger! You are a real inspiration. Excellent work.<br /><br /><br />John

<!--quoteo(post=58661:date=Mar 6 2006, 07:59 PM:name=rspenger)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(rspenger @ Mar 6 2006, 07:59 PM) </b></div></td></tr><tr><td class='quote'>Old PB: 22:07.1<br />New PB: 21:34.9<br /> </td></tr></table><br /><br />Awesome Bob ... inspirational for sure ...<br />

A new 6k today 26:03.5. Previous PB was 26:42.7.<br />A check in the 1999 on records doesn't show any faster 80+ times, either LWT or HWT. Also, I seem to be the only nonathlon entry with all records over 1000 - except one - the marathon for which I currently have zero. I hope to remedy that next week, but that remains to be seen. For that, I would be happy with 900+ or maybe even just a completion.<br /><br />Other than my daily 10' (less than 2k) wakeup sessions, I am down to just a couple of days a week of erging. but it has paid off in big gains for the 30', 5k, and 6k. Three sessions, three PB's (well, post-op PB for the 30'). the marathon will automatically be a PB (as well as PW and only) - if I can complete it.<br /><br />Bob S.