6k to a 2k and feasible times....

corpsrower · Post by **corpsrower** » November 11th, 2007, 7:14 pm

My fastest 6k this fall season was a split of 1:52.9 and about 5 weeks ago...been on the water exclusively since then.

With the end of the fall season we're transitioning into winter training and to kick it off with a bang we're doing a 2k on Tuesday for pace setting.

My last 2k that I ever did was 2.5 years ago at the end of my senior year of high school and I posted a 6:59.9 and I'm in better shape than I was, now whether it's endurance or sprinting based is to be determined.

What would be a decent pace for me to post on Tuesday...I've heard everything from 5 to 8 seconds between 5k and 2k times but haven't seen too much on 6ks. On the 6k that I did, I spent the first 2k at a 1:50 before transitioning to a slower endurance based pace.

On another note, I am satisfied with breaking 6:50 this winter season, but I'm shooting for sub-6:40. How feasible do you guys/gals believe this is? I'm a lightweight @ around 158-160 and 5'11"

Rowan11088 · Post by **Rowan11088** » November 11th, 2007, 8:01 pm

My coach firmly believes it's a 5-7 second difference, unless your training is unbalanced. As a lightweight, you might expect slightly less of a gap since your endurance is probably greater than your power. It is your first 2k of the year though, so I'd advise you not to fly and die. Make the first 1000 hard but doable, and then see if you can go faster.

Nosmo · Post by **Nosmo** » November 12th, 2007, 4:16 pm

Seems to me you'll have no trouble breaking 6:50, if you can't right now, this winter given your previous times. Just focus on consistent and steady progress.

This is your first test, so it is most important to learn what you can do and establish a base line. If you and fly and die you will learn what you can't do, not what you can do. IF your goal is at least 6:50 at the end of the winter, you should be satisfied with something slower then that now. So I'd recommend doing the first 1000 at about 1:44, and then bring up the pace if you can. Definitely don't go out faster then that for the first 500m. If you drop the pace significantly in the second half you may end up with something in the low to mid 6:50's. You should be satisfied with with that at this point and you'll know you can do better. If you start to fast you may fly and die even if you end up with the same time it won't feel easy and you won't have the same confidence about going faster.

Jamie Pfeffer · Post by **Jamie Pfeffer** » November 14th, 2007, 1:40 pm

This sounds like very good advice to me.

Have you done any pieces with a high rating yet? It has always been difficult for me to shift from distance pieces to those with mid-30 spm.

I concur; you will go faster than 6:50 this year. You've already pushed a fast 6K. Now it's just a matter of working through the gears.

Please keep us posted. And no matter what happens, please don't get down on yourself.

Good luck.

Best,
Jamie

michaelb · Post by **michaelb** » November 14th, 2007, 6:17 pm

I can't tell from your post what time you think you should hit right now in the 2k. Also, the pacing in your 6k was not optimal, so that messes up any prediction to the 2k. Was the 6k a max effort and did you blow up so that you had to fade at the end, or where you just pulling back and cruising in easy?

I would be inclined to start "slowly" and negatively split strongly. That will show that you were in total command and capable of going faster. So start at 1:46 (or so) for 500; drop it to 1:45; then 1:44, then finish at 1:43. That puts you at 6:59 more or less (if you really negatively split this strongly, you could be much faster in the final 500m and pick up several more seconds there).

corpsrower · Post by **corpsrower** » November 14th, 2007, 9:32 pm

2k'd yesterday and pulled a 6:56.5 @ 1:44.1. Splits were 44.1, 44.7, 44.5, 43.6. Finished in at 1.93 watt/weight.

I figure as a first 2k not too shabby and with weight training should be easy to drop into the 40s and if i'm pushing the 30s.

Nosmo · Post by **Nosmo** » November 15th, 2007, 1:29 pm

corpsrower wrote:2k'd yesterday and pulled a 6:56.5 @ 1:44.1. Splits were 44.1, 44.7, 44.5, 43.6. Finished in at 1.93 watt/weight.

I figure as a first 2k not too shabby and with weight training should be easy to drop into the 40s and if i'm pushing the 30s.

Good Job! Nice pacing.
Hopefully your right about getting in to the 30s, but realize that there is a huge difference between 6:56 and 6:40 so don't be discouraged if it doesn't come easily.