New Personal Best! Brag About That New Pb!

[Galeere]

Thanks guys.
Nice 2k-test Chris!
PB is a PB rdl, there always might be someone faster. Good work!
Great improvement Teddy!

[christopherregisryan]

Finally did the dreaded 10k-TT in the gym. Ended up with a 84 sec-improvement over the result from August 2015:
DF 124, target was sub 1:52.0
Splits
1:52.0 - SPM 29 - HR at end of split 154
1:51.7 - SPM 30 - HR at end of split 158
1:51.8 - SPM 29 - HR at end of split 164
1:52.1 - SPM 29 - HR at end of split 168
1:50.7 - SPM 29 - HR at end of split 172
Total score 37:13.8 (pace 1:51.6) - with regard to percentiles that´s now my best piece in the rankings for my age group (93rd).

As a strong protagonist of negative splitting I must say that it was not very neat. On the other hand it shows how very close to the edge I was going. Trouble started during third split, almost HD´d during the fourth split but slowed down for around 800 meters instead (some strokes at 1:54, some more at 1:53).

Great result. Your improvement is even more impressive! Congratulations! - Chris

[Hillclimber]

Finally did the dreaded 10k-TT in the gym. Ended up with a 84 sec-improvement over the result from August 2015:
DF 124, target was sub 1:52.0
Splits
1:52.0 - SPM 29 - HR at end of split 154
1:51.7 - SPM 30 - HR at end of split 158
1:51.8 - SPM 29 - HR at end of split 164
1:52.1 - SPM 29 - HR at end of split 168
1:50.7 - SPM 29 - HR at end of split 172
Total score 37:13.8 (pace 1:51.6) - with regard to percentiles that´s now my best piece in the rankings for my age group (93rd).

As a strong protagonist of negative splitting I must say that it was not very neat. On the other hand it shows how very close to the edge I was going. Trouble started during third split, almost HD´d during the fourth split but slowed down for around 800 meters instead (some strokes at 1:54, some more at 1:53).

Congrats, Hardy!
I'm not convinced that negative splits for everyone means something was left on the table, as individual physiology must play a part in pace strategy. But this much I do know: a negative split does leave one wondering if they might have gone harder; an all-out assault like you did, Hardy, leaves no room for such pontification.
Boom!
Damien

[Barcik100]

Another 2k test in club. Maybe not even close to world record,but I'm happy with that score. Almost 4s faster than month ago and 9s faster than 2 moths ago:)

[hjs]

Nice, get your focus on 6.00 flat in the long run, have faith

[bisqeet]

Finally did the dreaded 10k-TT in the gym. Ended up with a 84 sec-improvement over the result from August 2015:
DF 124, target was sub 1:52.0
Splits
1:52.0 - SPM 29 - HR at end of split 154
1:51.7 - SPM 30 - HR at end of split 158
1:51.8 - SPM 29 - HR at end of split 164
1:52.1 - SPM 29 - HR at end of split 168
1:50.7 - SPM 29 - HR at end of split 172
Total score 37:13.8 (pace 1:51.6) - with regard to percentiles that´s now my best piece in the rankings for my age group (93rd).

As a strong protagonist of negative splitting I must say that it was not very neat. On the other hand it shows how very close to the edge I was going. Trouble started during third split, almost HD´d during the fourth split but slowed down for around 800 meters instead (some strokes at 1:54, some more at 1:53).

Very sneaky, H.
I think the 10k is next month's sub 7 itc. Not sure I can match that tho

[Shawn Baker]

So target was sub 7, strapless rate 20, 2k- fairly comfortable- no need to push at end -DF at 147

Did easy 1k wu and cd

Did airdyne bike sprint 10 sec sprint/50 sec rest x 5

1k easy row

80lb KB swings x 10/hanging leg raise (knees to elbow) x 10---5 rounds

Hit some more stuff later today- likely some squats

Sorry meant to put this in training thread (not a PB )

Good looking 2k Bartek!!!

[left coaster]

that would be a PB for me, so this seems like a reasonable place to post it. Quite the pull Shawn...

I googled ya, I see you have a number of video's of you rowing. 6'5" does indeed make for a large and long human, your arms are longer than my legs lol.

I noticed that in your earlier video's you 'laid back' a lot more and now you are considerably more upright at the end of your stroke. I can also see that you're thinking a lot about your stroke in most of the video's, almost overthinking a bit. A recent 500m pull show's you more relaxed and in the moment though so I'm guessing you have made some progress in what appears to be a complete remodelling of your stroke...? Would this be an accurate interpretation?

[Shawn Baker]

Yeah, definitely have the monkey arms (39" sleeve, pain to buy shirts)- as far as technical stuff- not sure which video but if I had a really exaggerated lean back I was probably doing some low rate stuff and trying to get max power in the stroke- lots of little deliberate technical stuff when Xeno was helping me- we also kind of disagreed about stroke mechanics, as he is definitely a big proponent of a very sequential OTW style and I always found I could get a better split if I incorporated my back swing a little earlier than he liked- my back has always been quite a bit stronger than my legs (best deadlift 772lbs vs best squat 639lbs)- I find if I save the back pull for later in the stroke I always lose power (generally 3-7 sec/500m)- currently lots of unstrapped rowing which limits back contribution a bit (hoping to work on relatively "weak" legs with this)

[Cyclingman1]

I probably have not been paying attention, but, Shawn, what is your 2K PB? I haven't seen anything in the rankings.

What is the significance of doing a 2K strapless at 20 SPM? Given your height, weight, and length of arms, 20 SPM is probably close to normal for you. It takes time to move a big, long body up and down the slide. Is a C2 erg anything to you other than another form of strength workout - kind of like a sliding deadlift? Given a posted 2:58.x for 1K, I would think a <= 6:20 2K is in your wheelhouse if you are interested in conventional erging.

[Shawn Baker]

Jim, haven't ever really done a true 2k all out- a few weeks after I started rowing I did a 6:43 without too much difficulty- my focus on the erg has strictly been on the shorter stuff- 100m, 1min, 500m- the 1 k row was not really trained for and I think I'm better than 2:58 now (or could be very quickly)- the vast majority of my rowing is done at pretty high altitude (5,500 ft , where I live) so it limits a bit what I can do. Strapless, trains me to use my legs rather than back, rate 20 is fairly arbitrary but many think it helps develop a stronger stroke and I don't have much patience for the longer stuff on the erg at the moment- I don't consider the erg to be much of a strength training tool as I get far more "bang for my buck" doing conventional weightlifting. Will likely be moving a spending at least a significant part of my time at sea level in California and or Seattle area soi might give a bit more focus to 1k/2k stuff- especially as I turn 50 next year. Also I think I would row my best 1k-2k times around 28-34 spm

[Cyclingman1]

I've just been wondering how you classify yourself in the erging world and in the over all athletic world. Do you have any endurance sport background? You can pretty much get by on brute strength through 500m. 1K is a lot tougher. 2K definitely requires aerobic and anaerobic conditioning. Not all, but most of the forum posters are doing distances thru HM. It will be interesting to see how squatting 600+ translates into a 10K.

[RBFC]

Shawn,

I also live in Albuquerque and row on the C2. Although not quite in your speed league, with one good arm (no biceps on dominant arm) my current 100m time is equal to the world record for 60-69 ( which I'll be in 8 months ). I also came from a "non-endurance" fitness background ( martial arts ) and Crossfit-type stuff. I applaud your work on the erg and know that sprint racing is a serious challenge. As a physician, you know that dynamic strength application is the most difficult aspect of athleticism to carry into older age, and provides for quality of life by allowing us to enjoy more variety in our activities.

That said, you are encountering the reason I only read this forum and post rarely. The individual questioning your distance work has a chip on his shoulder for power/sprint athletes. He is a 2K world record holder in his age group and is worthy of much respect for the dedication required for that achievement. However, he likes to downplay the type of athleticism that you display by framing your accomplishments against that which he excels at. I once told him that no coach will ever tell Usain Bolt that he needs to run more marathons! Many can develop excellent endurance and turn in great performances in that realm. Those with the genetic gift of power should never be asked to leave it behind, it makes you special. Perhaps traditional rowing events are what you may pursue in the future, that is your choice. I, for one, understand the serious focus and commitment that is endemic to power events.

FWIW, I've known of you and your powerlifting/highland games background for years, as I also work in medicine in ABQ. Do what you love and don't let anyone diminish your accomplishments.

Lee

[Shawn Baker]

Lee, awesome stuff- nice to see someone else out here in the high desert that does this stuff as well- I'll have to have you out to my home gym sometime to get a workout in when I'm in town!! Jim my background was generally strength based stuff- I did play high level rugby in a semi-professional capacity in New Zealand in my 20s (played against several of the All Black players at the time) did about 15 years of competitive powerlifting in late 20s-early 40s where I was able to snag a few "drug free" deadlift American records (I've always adamantly opposed the use of PEDs in sport)- my early 40s I began throwing stuff which netted me a Highland games masters world championship win in 2010 with several 2nds and a 3rd as well, I was also able to achieve a Masters "All American" level in discus, weight, and super weight throws in track and field- at about 46 I decided to back away from pure strength based sports and started to focus more on conditioning and health and kind of fell into sprint erging by chance- saw an old beat up rower and sat down and did a 1:25 500m the first time I tried it- at that point my focus x last 2 years has been on the shorter sprints- I've alway had better strength endurance as opposed to 1rep max strength (with possibly the deadlift being the only exception)- I clearly would do poorly in a 10k and have very little interest in it as I feel that training for it (in my case) would leave me worse off from a health standpoint- I think there is a fairly dramatic shift in what is perceived to be the optimal way to maintain healthy aging- last 40 years lots of aerobic stuff, hi carbohydrate grain based diets- that is more and more being replaced with higher intensity training, sprinting and strength based work, as well as a shift towards lower carbohydrate higher fat based diets- I think it is absolutely awesome to perform at the top levels of any sport, no matter ones age or event- 100m- marathon- no matter the event it takes a tremendous amount of sacrifice, training, skill to achieve a world best at something- hats off to both Jim and Lee

[G-dub]

Playing rugby at a high level anywhere, let alone in New Zealand, requires a serious level of fitness.