New Personal Best! Brag About That New Pb!

[stewstar73]

18:55 for 5k last night. Not many metres in Jan either. Have got a dyno now. Sets of 50 mmmm lovely burn NOT. Did think it was my lungs rather than legs that was limiting factor. 18 20s when I was 26! Can I get back there at 43?

[lindsayh]

18:55 for 5k last night. Not many metres in Jan either. Have got a dyno now. Sets of 50 mmmm lovely burn NOT. Did think it was my lungs rather than legs that was limiting factor. 18 20s when I was 26! Can I get back there at 43?

sure you can Stew - good goal

[hjs]

Thanks everyone, i really appreciate all the kudos.

Congrats, could be a lot better even, free rated... Next stop 8k (free)

[ivan141]

Last weekend I've managed to break both my 500m and 1k PB's.
Performed at a small race on C2 race software, both races separated by about 30 minutes.
My 500 went down from 1:33.2 to 1:30.4
1k went down from 3:27.7 to 3:16.8
On a third (team) 1k later in the day I managed to do a 3:18, was well past my prime at that point, but still heaps faster than my
former (dec 2016) pb.

I'll give it at least another month and a half of racking up dilligent steady state miles before attempting a 2k.
If all goes well I should be well under 7 minutes by that time.

[ArmandoChavezUNC]

I technically PRed at Crash-B's yesterday, though there wasn't much to celebrate since I was well short of my goal.

Pulled a 6:17.6, down from a 6:17.8 last year. My goal was sub 6:15 and I was nowhere close.

[ArmandoChavezUNC]

My race plan was fine - I didn't fly-and-die or pace the 2k badly; I just didn't have the energy and power that I'm used to feeling after a taper the day of a test. The last 2 weeks I didn't have the best training and just wasn't feeling all that great. I knew as soon as I got on the warm-up erg that something just didn't feel right, especially compared to last year when everything went well and I smashed my (at that time) previous PR by about 5 seconds.

I just struggled with the rate, struggled with the pace. Even my sprint was weak for my standards.

My unofficial splits were:
1:35.6
1:34.8
1:34.7
1:32.5

I am not a fan of the racing software start - it took me almost 300 meters to bring my average below a 1:40 because I was slow to react to the "GO" command on the erg.

[G-dub]

Great effort Armondo. A PB is always sweet I would hope.

[sjors]

I technically PRed at Crash-B's yesterday, though there wasn't much to celebrate since I was well short of my goal.

Pulled a 6:17.6, down from a 6:17.8 last year. My goal was sub 6:15 and I was nowhere close.

Congratulations Armando. And 2.5 seconds from goal is closer the nowhere. .

[sjors]

These posts about 30m@20r triggered me, to read more about the specific test. " The fast twitch fibres over time can adapt to become better “aerobic workers”, and to produce less lactic acid… and that means you can work harder in your 2k race because your muscle as a whole is now producing less lactic acid than it was." http://q-power.co/30r20__1_of_3_.html
So I tried it myself today for the first time. Had some clue what I'm able to in free rate and knew what I can pull with 18R. So started with pace-goal 1:50.
Eventually I finished with 600 strokes with pace 1:48.8 and 8269M. A good start and a nice workout to repeat.

[GJS]

Last weekend I've managed to break both my 500m and 1k PB's.
Performed at a small race on C2 race software, both races separated by about 30 minutes.
My 500 went down from 1:33.2 to 1:30.4
1k went down from 3:27.7 to 3:16.8
On a third (team) 1k later in the day I managed to do a 3:18, was well past my prime at that point, but still heaps faster than my
former (dec 2016) pb.

I'll give it at least another month and a half of racking up dilligent steady state miles before attempting a 2k.
If all goes well I should be well under 7 minutes by that time.

Substantial improvements, Ivan. Lovely stuff.
As you suggest, why stumble across the 7min line when you can leap across?
Sounds like a good plan.

[spinoza]

I'm 42 years old, 6'1", 195 pounds. I've been strength training for about a year and I've been rowing for a couple months. Last week, I did a 6:46 2k and this week a 1:24.2 500m. I think the 2k time is an easy target to improve since I didn't go all out near the end (I didn't even mean for it to be a time trial, but several hundred meters into it I decided to go for it), and I didn't start with enough intensity on the 500 meter (reading these forums has made me realize how important that is), so in the coming weeks I'm looking to get a sub 6:40 2k and a sub 1:23 500m.

[Gammmmo]

@ArmandoChavezUNC - still a great time in the grand scheme of things...don't be too hard on yourself

(enjoy reading your contributions on here - you clearly know what your're doing unlike me! )

[lindsayh]

I'm 42 years old, 6'1", 195 pounds. I've been strength training for about a year and I've been rowing for a couple months. Last week, I did a 6:46 2k and this week a 1:24.2 500m. I think the 2k time is an easy target to improve since I didn't go all out near the end (I didn't even mean for it to be a time trial, but several hundred meters into it I decided to go for it), and I didn't start with enough intensity on the 500 meter (reading these forums has made me realize how important that is), so in the coming weeks I'm looking to get a sub 6:40 2k and a sub 1:23 500m.

seriously good times there for early on - must be more to come too

[mdpfirrman]

Congrats Armando! Amazing race (even if "flat" by your high standards).

@ Spinoza - very solid times / lots of potential!

[mdpfirrman]

These posts about 30m@20r triggered me, to read more about the specific test. " The fast twitch fibres over time can adapt to become better “aerobic workers”, and to produce less lactic acid… and that means you can work harder in your 2k race because your muscle as a whole is now producing less lactic acid than it was." http://q-power.co/30r20__1_of_3_.html
So I tried it myself today for the first time. Had some clue what I'm able to in free rate and knew what I can pull with 18R. So started with pace-goal 1:50.
Eventually I finished with 600 strokes with pace 1:48.8 and 8269M. A good start and a nice workout to repeat.

I've mentioned this on another thread. I've been looking into building up my fast twitch upper body fibers. When I looked up how to do it (from several websites), basically, what we do with slow, strong rowing work is a great way. There are other ways too (most involve just lifting faster or powerful isometrics). I've also thought of heavy rope work as a good example. Heavy KBs swings are also great to work fast twitch muscles in the upper body. Here's the other thread (but off topic here so sorry about that).

viewtopic.php?f=4&t=153887