New Personal Best! Brag About That New Pb!

[KeithT]

It's with mixed emotions that I post a new 10K PB by 16 seconds of 36:14 (1:48.7 pace)

So, why mixed emotions? Let's start with the good. It was a 16 second PB and was sort of unplanned as I wasn't feeling too fresh with good rowing and weight workouts the 5 days prior. I got on the rower with the idea I would set it to 10K and go at my desired pace for 5K-6K and see how I was doing, so not a completely planned TT attempt. Also, as I will explain later, I went really fast the last 500M so I know I had more. Now the bad. This is far from the sub 36:00 time I have as a goal and I feel my fitness is there to do it. Once again I let the chimp win some battles. I went thru the first 6K right where I wanted to be in total (though not paced optimally) but then "decided" I wouldn't be able to keep that pace and slowed down some and settled for just getting a PB. The last 2K below is very deceiving as the first 1500m was close to a 1:53 pace as I had let myself think "just get a PB" then I did last 500m under 1:35.

Time/Meters/Pace/SPM

36:14.8/10000/1:48.7/25

7:08.6/2000/1:47.1/27
7:10.5/4000/1:47.6/26
7:18.1/6000/1:49.5/25
7:24.1/8000/1:51.0/23
7:13.5/10000/1:48.3/24

Congrats, you should soon try again and have a bit more faith. Again start out at 1.47 and from 5k on take it by the km, I always found when I could get going ok until 7k in, you can bring it home.
Re last 500, think thats mostly you base speed. You only need a little bit left to be able to pull that off. A non sprinter never can.

Thanks Henry. I might have another go in the next week or so. I also know I can start going faster sooner. I think I had a sub 1:40 pace last 1K if I had went for that. I just need to commit more. When I was done while out of breath and such I wasn't crushed, so know I had more to give but with 4K to go I doubted it - now I know, so hopefully that gives me the confidence. I have no issues pushing to the absolute limit on 2K and below but with the longer I am never quite sure what I have and let myself slow down too often.

[KeithT]

It's with mixed emotions that I post a new 10K PB by 16 seconds of 36:14 (1:48.7 pace)

So, why mixed emotions? Let's start with the good. It was a 16 second PB and was sort of unplanned as I wasn't feeling too fresh with good rowing and weight workouts the 5 days prior. I got on the rower with the idea I would set it to 10K and go at my desired pace for 5K-6K and see how I was doing, so not a completely planned TT attempt. Also, as I will explain later, I went really fast the last 500M so I know I had more. Now the bad. This is far from the sub 36:00 time I have as a goal and I feel my fitness is there to do it. Once again I let the chimp win some battles. I went thru the first 6K right where I wanted to be in total (though not paced optimally) but then "decided" I wouldn't be able to keep that pace and slowed down some and settled for just getting a PB. The last 2K below is very deceiving as the first 1500m was close to a 1:53 pace as I had let myself think "just get a PB" then I did last 500m under 1:35.

Time/Meters/Pace/SPM

36:14.8/10000/1:48.7/25

7:08.6/2000/1:47.1/27
7:10.5/4000/1:47.6/26
7:18.1/6000/1:49.5/25
7:24.1/8000/1:51.0/23
7:13.5/10000/1:48.3/24

Nice try and always good to come in with a PB. Looks like you need to start rowing with some consistency and control. 30 min r24 sessions flat pace would work wonders for you.

Consistency definitely has never been my strong suit, especially on longer rows. Been working on it, will continue to.

[Dino]

It's with mixed emotions that I post a new 10K PB by 16 seconds of 36:14 (1:48.7)....
.

Well done Keith! 10th out of over 1000 people in 'our' category is very impressive despite your mixed emotions.
Flat pacing until 2k to go then negative split each 500 from there could be one way to go. I find if I have paced it right on 10k I leave the ramp up later and later as I am closer to the edge on the selected pace. Tricky one for sure! Look forward to part 2

[Tandstad]

It's with mixed emotions that I post a new 10K PB by 16 seconds of 36:14 (1:48.7 pace)

So, why mixed emotions? Let's start with the good. It was a 16 second PB and was sort of unplanned as I wasn't feeling too fresh with good rowing and weight workouts the 5 days prior. I got on the rower with the idea I would set it to 10K and go at my desired pace for 5K-6K and see how I was doing, so not a completely planned TT attempt. Also, as I will explain later, I went really fast the last 500M so I know I had more. Now the bad. This is far from the sub 36:00 time I have as a goal and I feel my fitness is there to do it. Once again I let the chimp win some battles. I went thru the first 6K right where I wanted to be in total (though not paced optimally) but then "decided" I wouldn't be able to keep that pace and slowed down some and settled for just getting a PB. The last 2K below is very deceiving as the first 1500m was close to a 1:53 pace as I had let myself think "just get a PB" then I did last 500m under 1:35.

Time/Meters/Pace/SPM

36:14.8/10000/1:48.7/25

7:08.6/2000/1:47.1/27
7:10.5/4000/1:47.6/26
7:18.1/6000/1:49.5/25
7:24.1/8000/1:51.0/23
7:13.5/10000/1:48.3/24

Huge congrats Keith, brilliant time You built some confidence with this one I assume, that you can use for your next attempt in the very near future to get even closer to sub 36

[hjs]

Thanks Henry. I might have another go in the next week or so. I also know I can start going faster sooner. I think I had a sub 1:40 pace last 1K if I had went for that. I just need to commit more. When I was done while out of breath and such I wasn't crushed, so know I had more to give but with 4K to go I doubted it - now I know, so hopefully that gives me the confidence. I have no issues pushing to the absolute limit on 2K and below but with the longer I am never quite sure what I have and let myself slow down too often.

What also Helps Keith is starting with the mantra, “nomatter what I will not HD” which means, if you need to slow down, not let it really drop, but instead 2 seconds orso. And once you can smell the barn you won’t slow down anymore. I would not be surprised it you clip half a minute off when get it all right.

[KeithT]

It's with mixed emotions that I post a new 10K PB by 16 seconds of 36:14 (1:48.7)....
.

Well done Keith! 10th out of over 1000 people in 'our' category is very impressive despite your mixed emotions.
Flat pacing until 2k to go then negative split each 500 from there could be one way to go. I find if I have paced it right on 10k I leave the ramp up later and later as I am closer to the edge on the selected pace. Tricky one for sure! Look forward to part 2

Thanks, it ranks fairly high but I have had much higher ranked scores and hope to again when I test stuff like the 1K. So, not terribly sad, just know there is more there and I need to put it together.

[KeithT]

It's with mixed emotions that I post a new 10K PB by 16 seconds of 36:14 (1:48.7 pace)

So, why mixed emotions? Let's start with the good. It was a 16 second PB and was sort of unplanned as I wasn't feeling too fresh with good rowing and weight workouts the 5 days prior. I got on the rower with the idea I would set it to 10K and go at my desired pace for 5K-6K and see how I was doing, so not a completely planned TT attempt. Also, as I will explain later, I went really fast the last 500M so I know I had more. Now the bad. This is far from the sub 36:00 time I have as a goal and I feel my fitness is there to do it. Once again I let the chimp win some battles. I went thru the first 6K right where I wanted to be in total (though not paced optimally) but then "decided" I wouldn't be able to keep that pace and slowed down some and settled for just getting a PB. The last 2K below is very deceiving as the first 1500m was close to a 1:53 pace as I had let myself think "just get a PB" then I did last 500m under 1:35.

Time/Meters/Pace/SPM

36:14.8/10000/1:48.7/25

7:08.6/2000/1:47.1/27
7:10.5/4000/1:47.6/26
7:18.1/6000/1:49.5/25
7:24.1/8000/1:51.0/23
7:13.5/10000/1:48.3/24

Huge congrats Keith, brilliant time You built some confidence with this one I assume, that you can use for your next attempt in the very near future to get even closer to sub 36

Thanks. Yeah, next go I will just keep telling myself I know I have more left.

[KeithT]

Thanks Henry. I might have another go in the next week or so. I also know I can start going faster sooner. I think I had a sub 1:40 pace last 1K if I had went for that. I just need to commit more. When I was done while out of breath and such I wasn't crushed, so know I had more to give but with 4K to go I doubted it - now I know, so hopefully that gives me the confidence. I have no issues pushing to the absolute limit on 2K and below but with the longer I am never quite sure what I have and let myself slow down too often.

What also Helps Keith is starting with the mantra, “nomatter what I will not HD” which means, if you need to slow down, not let it really drop, but instead 2 seconds orso. And once you can smell the barn you won’t slow down anymore. I would not be surprised it you clip half a minute off when get it all right.

Thanks for the confidence in me. I agree that I need to do a better job of refusing to slow down too much when I really don't "have to".

[winniewinser]

It's with mixed emotions that I post a new 10K PB by 16 seconds of 36:14 (1:48.7 pace)

....
Time/Meters/Pace/SPM

36:14.8/10000/1:48.7/25

7:08.6/2000/1:47.1/27
7:10.5/4000/1:47.6/26
7:18.1/6000/1:49.5/25
7:24.1/8000/1:51.0/23
7:13.5/10000/1:48.3/24

Congrats Keith....still a mighty row despite your dissapointment

[Dangerscouse]

All my past PBs and current shorter PBs are negative splits but have got in this habit lately for longer rows to "build a cushion" which is not optimal and that also allows for thoughts that I can slow down. I need to do a bit better with this and not give in to the slow down when I am on a the desired pace. My mental game is just a little off too.

I find, for me anyway, when I positive split I subtly undermine my thoughts as I get used to slowing down and accepting a slower pace. When it really matters that is what my head starts to recall and it all too easily becomes acceptable to slow down.

Just my thoughts and the occasional positive split session can be beneficial especially for the longer distances eg FM. I wonder if that is where the habit started?

[KeithT]

All my past PBs and current shorter PBs are negative splits but have got in this habit lately for longer rows to "build a cushion" which is not optimal and that also allows for thoughts that I can slow down. I need to do a bit better with this and not give in to the slow down when I am on a the desired pace. My mental game is just a little off too.

I find, for me anyway, when I positive split I subtly undermine my thoughts as I get used to slowing down and accepting a slower pace. When it really matters that is what my head starts to recall and it all too easily becomes acceptable to slow down.

Just my thoughts and the occasional positive split session can be beneficial especially for the longer distances eg FM. I wonder if that is where the habit started?

It is where it started as I did some longer rows leading to the FM I did that and it was plan for the FM and it worked for that but has bled into almost all my rows since.

[KeithT]

It's with mixed emotions that I post a new 10K PB by 16 seconds of 36:14 (1:48.7 pace)

....
Time/Meters/Pace/SPM

36:14.8/10000/1:48.7/25

7:08.6/2000/1:47.1/27
7:10.5/4000/1:47.6/26
7:18.1/6000/1:49.5/25
7:24.1/8000/1:51.0/23
7:13.5/10000/1:48.3/24

Congrats Keith....still a mighty row despite your dissapointment

Thanks. It was still a good row and I learned from it, so not all bad.

[iangallagher]

It's with mixed emotions that I post a new 10K PB by 16 seconds of 36:14 (1:48.7 pace)

So, why mixed emotions? Let's start with the good. It was a 16 second PB and was sort of unplanned as I wasn't feeling too fresh with good rowing and weight workouts the 5 days prior. I got on the rower with the idea I would set it to 10K and go at my desired pace for 5K-6K and see how I was doing, so not a completely planned TT attempt. Also, as I will explain later, I went really fast the last 500M so I know I had more. Now the bad. This is far from the sub 36:00 time I have as a goal and I feel my fitness is there to do it. Once again I let the chimp win some battles. I went thru the first 6K right where I wanted to be in total (though not paced optimally) but then "decided" I wouldn't be able to keep that pace and slowed down some and settled for just getting a PB. The last 2K below is very deceiving as the first 1500m was close to a 1:53 pace as I had let myself think "just get a PB" then I did last 500m under 1:35.

Time/Meters/Pace/SPM

36:14.8/10000/1:48.7/25

7:08.6/2000/1:47.1/27
7:10.5/4000/1:47.6/26
7:18.1/6000/1:49.5/25
7:24.1/8000/1:51.0/23
7:13.5/10000/1:48.3/24

Fantastic effort Keith and well done for closing it out whilst having the chimp on your shoulder. I reckon you'll nail the sub 36 next time!

[philjoakley]

It's with mixed emotions that I post a new 10K PB by 16 seconds of 36:14 (1:48.7 pace)

So, why mixed emotions? Let's start with the good. It was a 16 second PB and was sort of unplanned as I wasn't feeling too fresh with good rowing and weight workouts the 5 days prior. I got on the rower with the idea I would set it to 10K and go at my desired pace for 5K-6K and see how I was doing, so not a completely planned TT attempt. Also, as I will explain later, I went really fast the last 500M so I know I had more. Now the bad. This is far from the sub 36:00 time I have as a goal and I feel my fitness is there to do it. Once again I let the chimp win some battles. I went thru the first 6K right where I wanted to be in total (though not paced optimally) but then "decided" I wouldn't be able to keep that pace and slowed down some and settled for just getting a PB. The last 2K below is very deceiving as the first 1500m was close to a 1:53 pace as I had let myself think "just get a PB" then I did last 500m under 1:35.

Time/Meters/Pace/SPM

36:14.8/10000/1:48.7/25

7:08.6/2000/1:47.1/27
7:10.5/4000/1:47.6/26
7:18.1/6000/1:49.5/25
7:24.1/8000/1:51.0/23
7:13.5/10000/1:48.3/24

Nice row Keith. Can understand the mixed emotions but this will surely put you in a good place mentally for your next attempt when hopefully you will go sub 36.

[KeithT]

It's with mixed emotions that I post a new 10K PB by 16 seconds of 36:14 (1:48.7 pace)

So, why mixed emotions? Let's start with the good. It was a 16 second PB and was sort of unplanned as I wasn't feeling too fresh with good rowing and weight workouts the 5 days prior. I got on the rower with the idea I would set it to 10K and go at my desired pace for 5K-6K and see how I was doing, so not a completely planned TT attempt. Also, as I will explain later, I went really fast the last 500M so I know I had more. Now the bad. This is far from the sub 36:00 time I have as a goal and I feel my fitness is there to do it. Once again I let the chimp win some battles. I went thru the first 6K right where I wanted to be in total (though not paced optimally) but then "decided" I wouldn't be able to keep that pace and slowed down some and settled for just getting a PB. The last 2K below is very deceiving as the first 1500m was close to a 1:53 pace as I had let myself think "just get a PB" then I did last 500m under 1:35.

Time/Meters/Pace/SPM

36:14.8/10000/1:48.7/25

7:08.6/2000/1:47.1/27
7:10.5/4000/1:47.6/26
7:18.1/6000/1:49.5/25
7:24.1/8000/1:51.0/23
7:13.5/10000/1:48.3/24

Fantastic effort Keith and well done for closing it out whilst having the chimp on your shoulder. I reckon you'll nail the sub 36 next time!

Thanks Ian, I cant let you and Stu get too far away from me. I learned some lessons for sure in this one.