New Personal Best! Brag About That New Pb!

[hjs]

Well, another good improvement in PB but another missed goal and another loss to the chimp that cost me.

30 Minute PB - 8366

90M improvement but old PB was really old and low hanging fruit. Goal was 8400m+(1:47.1 pace) and I just didn't get it done. Was on pace if not too fast early but thought I was OK, then had that one section where I fell off pace and let myself be OK with just getting a PB, once again I was sprinting in the 1:30s at end. The last 6 minutes below is deceiving as it was mostly high 1:40s or 1:50 until the last 2 minutes. Oddly, I am more confident in a sub 36:00 10K after this as I could of kept a 1:50 pace for another 1600 to get it. Anyway, here are the results, feel free to call me a wimp for the slow down 18 minutes in:

Time/Mtrs/Pace/SPM
30:00/8366/1:47.5/25

06:00/1695/1:46.1/27
12:00/1681/1:47.0/25
18:00/1672/1:47.6/25
24:00/1636/1:50.0/23
30:00/1682/1:47.0/25

Nice row Keith. Good pick up in the last 6 minutes.

Thanks it was really the last 2 minutes but shows I had some left so why did I slow down at 18 minutes

Haha, its a hard thing, nowhere to hide. If it is of any help. I once read Quot from Bernard Hinault, on of the toughest cyclists in modern days. Ask about how he ride time trials. He took a stop in the distance and rode there as fast as he could, repeat....
You drop of to much, a 3 second drop is more or less HD. But also there was not much left, the last split is not a monster drop.
Practise....

Rotate between 6k, 30min, 10k. Do these instead of interval stuff.

[boomingaway]

Congrats Keith! A big PB where you're disappointed with the outcome means you have been grinding away putting in the hard work. You know that 4th segment was horrible, and that it was purely mental since you could do a 1:47 5th segment. If you had just held on and done a 1:47 4th instead (which is possible since you did it in the 5th with more fatigue), then the end would have been in sight and you might have been able to push through. You know all this though, power through next time!

[nick rockliff]

Well, another good improvement in PB but another missed goal and another loss to the chimp that cost me.

30 Minute PB - 8366

90M improvement but old PB was really old and low hanging fruit. Goal was 8400m+(1:47.1 pace) and I just didn't get it done. Was on pace if not too fast early but thought I was OK, then had that one section where I fell off pace and let myself be OK with just getting a PB, once again I was sprinting in the 1:30s at end. The last 6 minutes below is deceiving as it was mostly high 1:40s or 1:50 until the last 2 minutes. Oddly, I am more confident in a sub 36:00 10K after this as I could of kept a 1:50 pace for another 1600 to get it. Anyway, here are the results, feel free to call me a wimp for the slow down 18 minutes in:

Time/Mtrs/Pace/SPM
30:00/8366/1:47.5/25

06:00/1695/1:46.1/27
12:00/1681/1:47.0/25
18:00/1672/1:47.6/25
24:00/1636/1:50.0/23
30:00/1682/1:47.0/25

Nice, well done

[KeithT]

First, thanks for calling me out - I need a kick in the *$$.

I have always thought I was very tough mentally and it allowed me to do good things in sports even in past years in CF. At times I show it on the ERG but shocked how many times I allow my mindset to change. Will just except it as a learning experience and move one. I mean I am not mad with results just a few times now where I feel I didn't hit what I believe I am capable of. Thinking I will try the CTC next week and see how I push thru the interval work - usually do that better.

I am totally with you on needing a good kick when it's due. Carrot and stick is all part of my strategy for improving.

A PT on Insta who I follow, who used to be a champion bodybuilder and is an impressive sportsman said the other day to me that he has trained some elite athletes (rugby, boxing, football) and they have all dreaded the erg. I thought that was a very interesting to read and probably puts some of your recent issues into perspective.

Interesting, I do find the ERG an unique experience for many reasons including the fact that its just painful when pushing limits and that the monitor is always telling you what you have done and are doing, you race the clock and yourself so much more. Every 2K comp I have done except for the World/Nationals I won by a lot but was racing for a PB and wouldnt have been happy if I didn't.

[KeithT]

Nice row Keith. Good pick up in the last 6 minutes.

Thanks it was really the last 2 minutes but shows I had some left so why did I slow down at 18 minutes

Haha, its a hard thing, nowhere to hide. If it is of any help. I once read Quot from Bernard Hinault, on of the toughest cyclists in modern days. Ask about how he ride time trials. He took a stop in the distance and rode there as fast as he could, repeat....
You drop of to much, a 3 second drop is more or less HD. But also there was not much left, the last split is not a monster drop.
Practise....

Rotate between 6k, 30min, 10k. Do these instead of interval stuff.

Right the last split was actually still slower until the very end as I let myself be OK with getting a PB and lost the push for the goal. I was tired afterwards of course especially with ending split but felt OK shortly after and today, so I know had more to give. What makes me the most upset is "giving in" when I am still ahead of planned pace. I really need to force myself to negative split next try and see if it helps avoid the late slowdown before the final sprint.

[Dangerscouse]

I really need to force myself to negative split next try and see if it helps avoid the late slowdown before the final sprint.

I think the distraction and discipline required to neg split will be very useful to get you through the first 10 mins, then the second 10 mins you can keep building up pace and confidence.

Final 10 mins is all about feeling like you have done the worst bit and pretending I'm stood behind you yelling at you to get it done!!

Do you have a whiteboard or similar? Writing up five or six minutes split targets, along with prompts to keep to target etc, can be really useful. Or use Ergzone and input your target pace. It's not infallible to stop you racing ahead, but actually seeing an indicator on a screen that your pace is too fast may keep you focused. The usual PM monitor pace, ime, is all too easily overridden by your inner chimp.

[KeithT]

I really need to force myself to negative split next try and see if it helps avoid the late slowdown before the final sprint.

I think the distraction and discipline required to neg split will be very useful to get you through the first 10 mins, then the second 10 mins you can keep building up pace and confidence.

Final 10 mins is all about feeling like you have done the worst bit and pretending I'm stood behind you yelling at you to get it done!!

Do you have a whiteboard or similar? Writing up five or six minutes split targets, along with prompts to keep to target etc, can be really useful. Or use Ergzone and input your target pace. It's not infallible to stop you racing ahead, but actually seeing an indicator on a screen that your pace is too fast may keep you focused. The usual PM monitor pace, ime, is all too easily overridden by your inner chimp.

I do have a place to write stuff out and I have before but will still not follow it
My best 1K, 2K and 5K are all negative split and I know it works - just need to follow it.

[iangallagher]

Well, another good improvement in PB but another missed goal and another loss to the chimp that cost me.

30 Minute PB - 8366

90M improvement but old PB was really old and low hanging fruit. Goal was 8400m+(1:47.1 pace) and I just didn't get it done. Was on pace if not too fast early but thought I was OK, then had that one section where I fell off pace and let myself be OK with just getting a PB, once again I was sprinting in the 1:30s at end. The last 6 minutes below is deceiving as it was mostly high 1:40s or 1:50 until the last 2 minutes. Oddly, I am more confident in a sub 36:00 10K after this as I could of kept a 1:50 pace for another 1600 to get it. Anyway, here are the results, feel free to call me a wimp for the slow down 18 minutes in:

Time/Mtrs/Pace/SPM
30:00/8366/1:47.5/25

06:00/1695/1:46.1/27
12:00/1681/1:47.0/25
18:00/1672/1:47.6/25
24:00/1636/1:50.0/23
30:00/1682/1:47.0/25

good work Keith! I need to take a shot at the 8km too as its long hanging fruit for me. Just need to get over this cold. Or i might just do it with a cold and no pressure - sometimes that works better!! Sub 36 10km is in the bag for you mate

[Hugh Trenchard]

How did you manage not to hurt your fingernails? I lost one fingernail completely, significantly damaged another with minor damage to two more, after a 100k row. A year prior I lost a fingernail after a marathon row. I'm wondering if there's anything special folks to do prep their hands for marathons or longe?

I haven't ever heard of that issue and I've never had any issues with fingers, at least not through rowing (I dislocated, and very slightly chipped a bone in a finger during my training, walking my dog (it's a strange story) and I rowed 30k a couple of days later with no issues.

Like Keith, apart from taping up the occasional blister, I haven't done anything for my hands. I'm not sure if it makes much difference but I only hook my fingers on the handle, and I don't grip it any real way. Maybe you're exerting too much force through your grip and upper body?

Thanks for your reply. Yes, it's definitely the constant grip pressure under the nails causing the damage - possibly exacerbated by softening of the skin under the nails due to sweat. It doesn't affect my nailes for any distances less than about 35km or so. Since I've been off the machine now (gym closed and had to return a rental) for more than 2 months since my 100k row, the nails are coming back, but hopefully I can fix the problem for the future. I've been thinking about putting thimbles on my fingers - will see if that does anything .

[Dangerscouse]

Thanks for your reply. Yes, it's definitely the constant grip pressure under the nails causing the damage - possibly exacerbated by softening of the skin under the nails due to sweat. It doesn't affect my nailes for any distances less than about 35km or so. Since I've been off the machine now (gym closed and had to return a rental) for more than 2 months since my 100k row, the nails are coming back, but hopefully I can fix the problem for the future. I've been thinking about putting thimbles on my fingers - will see if that does anything .

Really not sure what to suggest, as I have never heard of this before. Do you use liquid chalk to dry some of the sweat?

[Dangerscouse]

I think this is my eighth PB in four months. Didn't expect much today so maybe later on in the month I can get it closer to 17:15.

Heat and humidity definitely played a part today and I almost HDed three times from 3k onwards. HR hit 99% as an example of the struggle, so don't assume it was controlled.

Over to you Keith and Ian

[Tandstad]

I think this is my eighth PB in four months. Didn't expect much today so maybe later on in the month I can get it closer to 17:15.

Heat and humidity definitely played a part today and I almost HDed three times from 3k onwards. HR hit 99% as an example of the struggle, so don't assume it was controlled.

Over to you Keith and Ian

Big congrats Stu, impressive to put yourself so deep in the pain cave with the heat and humidity! 17:15 absolutely within reach once autumn strikes, and temperatures are cooling down Perfectly negative splits too!

[Dino]

I think this is my eighth PB in four months. Didn't expect much today so maybe later on in the month I can get it closer to 17:15.

Heat and humidity definitely played a part today and I almost HDed three times from 3k onwards. HR hit 99% as an example of the struggle, so don't assume it was controlled.

Over to you Keith and Ian

Congratulations Stu! 8th PB says it all, this is some purple patch... but all due to the work you have been putting in.
That last k looks a toughy, another 1:44.x and you might have missed it!! Fantastic stuff, and as Jo Andre said esp. with the heat we have at the moment.

[nick rockliff]

I think this is my eighth PB in four months. Didn't expect much today so maybe later on in the month I can get it closer to 17:15.

Heat and humidity definitely played a part today and I almost HDed three times from 3k onwards. HR hit 99% as an example of the struggle, so don't assume it was controlled.

Over to you Keith and Ian

Nice 5k Stu, well done again.

[MartinSH4321]

I think this is my eighth PB in four months. Didn't expect much today so maybe later on in the month I can get it closer to 17:15.

Heat and humidity definitely played a part today and I almost HDed three times from 3k onwards. HR hit 99% as an example of the struggle, so don't assume it was controlled.

Over to you Keith and Ian

Great work mate, big congrats!
When it gets colder you'll be able to improve your PBs once more, can't wait to see you hitting 8500m 30'