New Personal Best! Brag About That New Pb!

[Pendolino]

Always remind yourself, you need to do what you should, not what you could.

Another one for the encouraging philosophical section of the memory bank right there - the question mark vs. exclamation point one has taken firm residence recently!

But if I recall correctly, your progress has been far quicker than mine.

P.S.
I'm eyeing the sub-40' 10K too, but the sub-7' 2K is still very far for me. I'm downgrading it form "goal" to "aspirational goal"

I've been both motivated and sort of unsurprised by my initial progress - don't underestimate just how much of a couch potato I've been! Zero regular exercise (bar gentle walks on days off) for ~ 14 years, with the exception of a few months on the rower back in 2017. It makes sense that these gains have come on thick and fast, but the curve is definitely flattening out after 4 months. Now the tenacity begins.

Haha yeah, the sub 7 2k is naturally another goal - I'm guessing it's 'further down the road' than a 40 minute 10k right, as far as most people's 'timelines' go? For me, doing the 5k in under 20 mins shows me I'm serious about training. 10k in 40 mins shows dedication to improve. And 2k in under 7 mins shows real CV gains. These are highly personal aspirations/definitions to me though, and shouldn't represent anybody else's numbers of course.

Thread hijack again, but hopefully it helps motivate people who need it like I do sometimes!

[robhely]

Had a crack at the 30 mins on week 7 of the BPP and was surprised to gain just over 100m on my previous PB, going from a pace of 1:58.0 to 1:56.3.

Time Meters Pace S/M HR
30:00.0 7736 1:56.3 25 169
6:00.0 1538 1:57.0 25 159
12:00.0 1544 1:56.5 25 165
18:00.0 1551 1:56.0 25 171
24:00.0 1545 1:56.5 25 174
30:00.0 1559 1:55.4 25 180

I didn't make it past week 8 first time around on the BPP due to injury, so after about 6 weeks off am clawing my way back to form. Judging by some fairly average performance on the intervals I thought I wasn't in great shape, but felt really good holding pace on the 30 mins.

I tried a lower DF of 115 for the first 6 weeks of the plan, but ultimately didn't like it and have recently returned to my usual 125, which feels much better. I'm only 70kg, but 115 just feels too light and forces me to train at a higher SPM than I'd prefer.

Next targets are a sub 19 5000m (currently on 19:16) and closer to 7min 2000m (currently on 7:22).

[Dangerscouse]

Had a crack at the 30 mins on week 7 of the BPP and was surprised to gain just over 100m on my previous PB, going from a pace of 1:58.0 to 1:56.3.

Time Meters Pace S/M HR
30:00.0 7736 1:56.3 25 169
6:00.0 1538 1:57.0 25 159
12:00.0 1544 1:56.5 25 165
18:00.0 1551 1:56.0 25 171
24:00.0 1545 1:56.5 25 174
30:00.0 1559 1:55.4 25 180

I didn't make it past week 8 first time around on the BPP due to injury, so after about 6 weeks off am clawing my way back to form. Judging by some fairly average performance on the intervals I thought I wasn't in great shape, but felt really good holding pace on the 30 mins.

I tried a lower DF of 115 for the first 6 weeks of the plan, but ultimately didn't like it and have recently returned to my usual 125, which feels much better. I'm only 70kg, but 115 just feels too light and forces me to train at a higher SPM than I'd prefer.

Next targets are a sub 19 5000m (currently on 19:16) and closer to 7min 2000m (currently on 7:22).

Great going Rob, that's solid progress in a short space of time.

If all things are equal, which they aren't , the 5k target is achievable in the short term, and you should be aiming at more like 18:40. A sub 1:54 pace is possibly within you if you can do a 1:56.3 for 30 mins. If not now, it won't be long.

A sub 7 is another beast altogether, but you need to keep it ticking along and edging closer and closer.

Drag factor is very subjective, so just settle on whatever feels good for you. There is no target setting, only what makes you the most efficient.

[robhely]

Great going Rob, that's solid progress in a short space of time.

If all things are equal, which they aren't , the 5k target is achievable in the short term, and you should be aiming at more like 18:40. A sub 1:54 pace is possibly within you if you can do a 1:56.3 for 30 mins. If not now, it won't be long.

A sub 7 is another beast altogether, but you need to keep it ticking along and edging closer and closer.

Drag factor is very subjective, so just settle on whatever feels good for you. There is no target setting, only what makes you the most efficient.

Thanks Stu, yes I do feel like I could manage to take 16 seconds off my 5k straight away and then aim for an 18:40 in a few weeks. With the 2k, I'd be happy to whittle it down to around 7:15 for now and accept the reality that it's going to take a long time and a lot of solid training to get down to 7.

I'm really glad I tried the lower DF as it makes me confident that 125 is the better fit. Having said that I haven't tried anything over 125, but I feel certain that wouldn't be beneficial on longer rows, perhaps only on short intervals?

I'm still unsure about how often to make PB attempts, in the last 6 weeks I've felt like I've been just been regaining the form that I had before taking a break, but now I'm back where I was, there's a temptation to test the waters once a week or so. I guess the trick is to manage this without over doing it and still getting in the volume of the BPP.

[robhely]

P.S.
I'm eyeing the sub-40' 10K too, but the sub-7' 2K is still very far for me. I'm downgrading it form "goal" to "aspirational goal"

I'm also a LW and find it interesting that our 2k times are very similar, but you're faster than me on the 500m and I'm slightly faster on the 10k. I think you're capable of a sub 40 10k, for me I found this a lot more achievable than a sub 1:40 500m and easier than my 7:22 2k.

I'm also recognising that a 7min 2k is going to take a lot more training and could be months, if not over a year away. For now I'd be happy to get under 7:20 though.

[HornetMaX]

I'm also a LW and find it interesting that our 2k times are very similar, but you're faster than me on the 500m and I'm slightly faster on the 10k. I think you're capable of a sub 40 10k, for me I found this a lot more achievable than a sub 1:40 500m and easier than my 7:22 2k.

I'm also recognising that a 7min 2k is going to take a lot more training and could be months, if not over a year away. For now I'd be happy to get under 7:20 though.

My 5K, 10K and HM PBs have all be done in August, with temperatures and humidity in the garage of 31C/70%, 29C/43% and 26C/76% respectively.
So it's likely I can be a bit faster if temps drop 5 or 10C. But yeah, no temp drop can send my 2K under 7min

[Kerry1960]

Very warm in gym today at lunchtime but managed a small 5k PB after blowing a PB last week on the final k. Left the sprint finish till 300 to go this time. Now of course I wish I'd gone earlier. Inching toward 2 min pace (very slowly). Previous best 20:45.


Time Meters Pace Watts Cal/Hr S/M
20:41.2 5,000m 2:04.1 183 929 25
4:15.2 1,000m 2:07.6 168 879 24
4:07.9 2,000m 2:03.9 184 932 24
4:09.3 3,000m 2:04.6 181 921 24
4:06.7 4,000m 2:03.3 186 941 25
4:02.1 5,000m 2:01.0 197 979 28

[KeithT]

Got a new 2k-PB with 8:44.3 on wednesday:

Time Meters Pace Watts Cal/Hr S/M
8:44.3 2,000m 2:11.0 155 834 24 182
2:11.0 500m 2:11.0 156 835 25 177
2:11.1 1,000m 2:11.1 155 834 24 183
2:11.1 1,500m 2:11.1 155 834 24 185
2:11.2 2,000m 2:11.2 155 833 25 186

I did a 2k TT as I want to follow a 5k-training-plan which is based on 2k pace. I wasn't feeling very good starting whith a high HR but wanted this getting done. Well a few hours later I knew why I wasn't feeling good. I had kind of a gastrointesinal issue
Anyway, new PB is a new PB and now I'm the exact 50th percentile this season
Very long term goal would be to go sub 8. Is this realistic? I did the 4 min at Junes CTC in 998 at a 2:00.2 pace.

Great job getting a PB when you weren't feeling 100%! Sub 8:00 may be possible but will take some time and lots of work, be patient.

[KeithT]

Very warm in gym today at lunchtime but managed a small 5k PB after blowing a PB last week on the final k. Left the sprint finish till 300 to go this time. Now of course I wish I'd gone earlier. Inching toward 2 min pace (very slowly). Previous best 20:45.


Time Meters Pace Watts Cal/Hr S/M
20:41.2 5,000m 2:04.1 183 929 25
4:15.2 1,000m 2:07.6 168 879 24
4:07.9 2,000m 2:03.9 184 932 24
4:09.3 3,000m 2:04.6 181 921 24
4:06.7 4,000m 2:03.3 186 941 25
4:02.1 5,000m 2:01.0 197 979 28

Great wirk! I like that you are already looking for the sub 2:00 (40:00) goal.

[Kerry1960]

Thanks Keith. 2:00 pace is still some way off but I think I can do it sometime this coming winter season.

[Dangerscouse]

Thanks Keith. 2:00 pace is still some way off but I think I can do it sometime this coming winter season.

Looking forward to seeing you get there Kerry.

[bassongirl]

Got a new 2k-PB with 8:44.3 on wednesday:

Time Meters Pace Watts Cal/Hr S/M
8:44.3 2,000m 2:11.0 155 834 24 182
2:11.0 500m 2:11.0 156 835 25 177
2:11.1 1,000m 2:11.1 155 834 24 183
2:11.1 1,500m 2:11.1 155 834 24 185
2:11.2 2,000m 2:11.2 155 833 25 186

I did a 2k TT as I want to follow a 5k-training-plan which is based on 2k pace. I wasn't feeling very good starting whith a high HR but wanted this getting done. Well a few hours later I knew why I wasn't feeling good. I had kind of a gastrointesinal issue
Anyway, new PB is a new PB and now I'm the exact 50th percentile this season
Very long term goal would be to go sub 8. Is this realistic? I did the 4 min at Junes CTC in 998 at a 2:00.2 pace.

Great job getting a PB when you weren't feeling 100%! Sub 8:00 may be possible but will take some time and lots of work, be patient.

Weil, it's a very, very long term goal!

[DavidA]

19:49.4!!!!

Took 4 days off, double dosed on the inhaler before starting, full stretches, empty stomach, litre of water, and held it at just under 2:00. Felt good after 2,500 m so pushed pace to 1:58, then finally 1:53 for the last 500 m or so.

I'm absolutely over the moon!

Woo Hoo!!
Congratulations!
That's awesome to break 20 min.

David

[DavidA]

Just gotta ignore the little voice shouting "Next stop, 40 minute 10k" now

Good luck with that

David

[Pendolino]

19:49.4!!!!

Took 4 days off, double dosed on the inhaler before starting, full stretches, empty stomach, litre of water, and held it at just under 2:00. Felt good after 2,500 m so pushed pace to 1:58, then finally 1:53 for the last 500 m or so.

I'm absolutely over the moon!

Woo Hoo!!
Congratulations!
That's awesome to break 20 min.

David

Just gotta ignore the little voice shouting "Next stop, 40 minute 10k" now

Good luck with that

David

Thanks! It was aim number one for me - took 4 months but what a feeling of accomplishment. And yeah haha I'm not expecting to break the 40 minute 10k for maybe a year or more!

I've struggled with motivation the past few days due to the heat in the UK, which affects my rows a LOT. A few days after the sub 20 minute 5k, I went to do an 8k at a pace of 2:05 and had to bail after just 4k. Tbf, I hadn't set the fan properly, but still, felt like a real knock back.

Do others find that ~ 28 degree heat plus has a significant effect on performance in the absence of good ventilation? It just seems extreme that it happened at a pace that I'd normally be able to do for 9 or 10k!