New Personal Best! Brag About That New Pb!

[Edward4492]

Not to take anything away from Armando, sub 35min is very fast. But Eric Murray ( best I can tell) has a 31:05 which I think is the fastest open WR and our own Jim Gratten(cyclingman) recently laid down a 36:41.9....at age 70 for a WR.

[Cyclingman1]

Ed, the simple fact is that I'm insufficiently prepared to do a really fast 10K. Just not enough training meters.
Armando beat me by 5.4s/500m. I've got work to do. 36:20 [1:49] will make me happier. I think this is doable. Anything around 36 will make me very happy, but may be a dream.

[Edward4492]

Uh.....ya got 44 years on him Jim!

[Cyclingman1]

Uh.....ya got 44 years on him Jim!

I suppose 44 yrs is a factor. I don't like to use age as a crutch, although obviously I'm not going to beat a good erger with that kind of age differential. But the guy from Hawaii is only two years younger and routinely pounds my butt. Sometimes I feel my age, but overall I more feel that I just haven't put it all together as far as erging. It might never happen, but this is a good year for me to try, being at the bottom of an age group.

[jackarabit]

Your sub-36 10k VERY impressive, Jim, now that you have "aged" into the 20-29 category!

[Cyclingman1]

Your sub-36 10k VERY impressive, Jim, now that you have "aged" into the 20-29, HWt category!

I wish. I've never bothered to even look at 19-29 times.
This yr my 4 70-79 WRs as they stand among the young guys.
5K: 71 of 521.
6K: 37 of 145.
30min: 33 of 282.
10K: 34 of 333.
Obviously, a good majority of 19-29 guys don't do longer distances. For 2K I'm 359 of 847.
70 is not the new 29.
I doubt that I'll ever look at that group again.

[ArmandoChavezUNC]

Nice PR's everyone! Armando, since I'm heading in your direction (not the speed! but the approach) what kind of volume are you logging and at what pace? Do you track your heart rate?

Sorry I've been on vacation. I don't really track my HR anymore - I did for the first few months to get an idea of what my SS pace should be, then I abandoned it and just do it by feel. Right now my SS pace is around 1:58.5-1:59.0 at 18 spm. I stick to that pretty strictly. I'll do anywhere from 15-20k, mostly 15k/16k continuous. I do about 5 of these workouts. I'll also do 1 harder SS workout with rate pyramids and faster rates - my personal favorite is 3 x 19 minutes, 4 minutes @ 18, 3 @ 20, 2 @ 22, 1 @ 24 and back down. My pace goes around 1:58.5/1:55/1:51/1:48.

Then I'll do 1 AT workout and 1 VO2max workout to make it 8 total. Some weeks I only get 7 workouts in so I drop 1 UT2 workout. AT is usually either 20 minutes at ~1:47 pace, 4 x 10 (2' rest) @ same pace, 5 x 8 (1 rest) @ same pace. For the VO2max I'll do 4 x 5' (4 rest), 5 x 4 (3 rest), and sometimes 1k's or 750's. Pace is usually in the 1:40 range.

I really never do any work faster than my 2k. The vast majority of my weekly volume (around 110k a week) is easy SS at around 140 BPM.

Armando, that's a stunning time. What is the WR for a 10K?

As others pointed out, my time is good, but not anywhere close to elite-level good. I think for my size if I can get sub 34 that would be really competitive, but the real top times are sub 32 minutes.

[DavidA]

Finally broke 35:00 for a 10k

1:44.6
34:53.7

http://i.imgur.com/ZRCOgC1.jpg

Wow!
That's quite a feat.
Congratulations.

David

[mwalsh]

Chip, chip, chipping away - 20:59.8, 14.3 seconds off the previous time and much more in line with what I thought I'd manage.

You'll notice that I was able to hold a little more consistently throughout the piece this time round, which I think has a lot to do with the Nike headbands I bought to keep the sweat out of my eyes.

[Edward4492]

Armando, thanks for taking the time to post such a detailed response; I appreciate it. I had the good fortune of watching Armando at CRASH B's and he delivered a positively brutal performance, totally gutted out the final 500m for a 6:16 PR (as I re-call). He's not a big guy, but a total physical specimen.

[zacclowes]

Today I was doing 5 x 1500 metres at 1:48 pace and struggling a bit during the third rep and thinking of quiting the intervals, then I remembered armondo can do faster than that for a whole 10k, and convinced myself that most of wanting to stop was in my head, that I'd need more mental toughness if I ever wanted to do be fast and just then I suffered more and did the damn intervals
So yeah....thanks armondo and everyone else in this thread for your part in encouraging me to hurt myself on my rower

[zacclowes]

Armando*
Sorry, autocorrect on my phone changed your name.

[ArmandoChavezUNC]

Not quite 6:16, but close! (6:17.8)

It's always nice to have something extra to motivate you on the hard pieces, be it a competitor, a teammate, or maybe someone from the Internet!

[Joe L]

Very impressive Remi and Armando!

[zacclowes]

First time I've done a hard 30 minute effort.
Training plan called for starting it at my 10k pace (1:52.5) and then speeding up near the end but I decided this was too easy and went a bit faster. Thought I'd overdone it During the middle section and then at the end I was really close to backing off but held it. Really happy with this result, not long ago I wasn't far off this pace for my best 2k time