New Personal Best! Brag About That New Pb!

[MartinSH4321]

On week 10 of BPP decided to try for a new PB 2K last night. Old best was 8.16.

Managed an 8.01, really pleased to see some improvement but also really disappointed not to go sub 8.

15 sec is a good improvement, congrats! Next time you'll get sub 8

[Dangerscouse]

On week 10 of BPP decided to try for a new PB 2K last night. Old best was 8.16.

Managed an 8.01, really pleased to see some improvement but also really disappointed not to go sub 8.

Well done on the PB, and take that disappointment into your next effort. If you can knock off 15 secs, two more wont be an issue in the near future.

How did the splits look? Negative splits? Did you finish with energy or were you totally spent? Upload details if you can as it can reveal a lot of good information as to how you attacked it and where you can improve.

[Ted12]

Sorry don't know how to upload the splits or really understand negative splits

Think I just went off too fast, the first 500m I was going at 1.53 and thought I was going too smash 8.00, had slowed to 1.56 at 1000m, after 1500m I thought I was going to have a heart attack and had slowed to 2.18. Don't know how I got from 300 - 100, but then managed big effort for last 100.

Felt completely spent at the end really gasping

[hjs]

Sorry don't know how to upload the splits or really understand negative splits

Think I just went off too fast, the first 500m I was going at 1.53 and thought I was going too smash 8.00, had slowed to 1.56 at 1000m, after 1500m I thought I was going to have a heart attack and had slowed to 2.18. Don't know how I got from 300 - 100, but then managed big effort for last 100.

Felt completely spent at the end really gasping

So you can do a lot better, go off at 2.00 and stay there the first 1500 from there go by feel and speed up.

[jimmyshand]

Sorry don't know how to upload the splits or really understand negative splits

Think I just went off too fast, the first 500m I was going at 1.53 and thought I was going too smash 8.00, had slowed to 1.56 at 1000m, after 1500m I thought I was going to have a heart attack and had slowed to 2.18. Don't know how I got from 300 - 100, but then managed big effort for last 100.

Felt completely spent at the end really gasping

You can definitely do sub-8 without getting any fitter based on this. I sometimes like to do a few 1,500m pieces at my 2k target pace to work on consistent pacing but everyone has different ways of doing it but I definitely think you should set off about 2:00 pace (as Henry says), see how you're feeling by 1k and then if you're still holding it at 1,500m really try to ramp up the pace progressively in the last 500 without dropping dead.

A negative split basically the opposite of what you did here: instead of doing the first half of the 2k faster then the second half, try to make sure you do the second half faster than the first half. I find this strategy also helps mentally by giving me hope as my body gradually crumbles through a max effort piece.

[Dangerscouse]

Sorry don't know how to upload the splits or really understand negative splits

Think I just went off too fast, the first 500m I was going at 1.53 and thought I was going too smash 8.00, had slowed to 1.56 at 1000m, after 1500m I thought I was going to have a heart attack and had slowed to 2.18. Don't know how I got from 300 - 100, but then managed big effort for last 100.

Felt completely spent at the end really gasping

No worries, negative splits (neg splits) are when you keep increasing the pace so the 500m splits are always quicker than the last one. There's loads of info to be gleaned from the data so always add some commentary if you want advice as it tells another story that a final time can't ever provide.

As Henry (HJS) says start at 2:00 pace and build from there. You may get faster, maintain the pace or slow down but it is defo a better strategy. What you did was a classic 'fly and die', which we have all done at least once and probably loads more.

The first 500m of a 2km usually feel great as your brain is still adjusting to the stress. When you go off too fast your head freaks out and goes into self preservation strategy and will be desperately trying to get you to stop as soon as the adrenaline rush wears off, which is usually circa halfway

[mdpfirrman]

Sorry don't know how to upload the splits or really understand negative splits

Think I just went off too fast, the first 500m I was going at 1.53 and thought I was going too smash 8.00, had slowed to 1.56 at 1000m, after 1500m I thought I was going to have a heart attack and had slowed to 2.18. Don't know how I got from 300 - 100, but then managed big effort for last 100.

Felt completely spent at the end really gasping

Aside from the pace being wrong (easy to correct, you'll be sub 8 in no time with proper pacing), sounds like every 2K TT I've ever done. Read a quote once about the 2K -- "the first half, you feel like you're going do die, the second half you wish you would...". Pretty accurate.

[Anth_F]

On week 10 of BPP decided to try for a new PB 2K last night. Old best was 8.16.

Managed an 8.01, really pleased to see some improvement but also really disappointed not to go sub 8.

This was similar to me when i was new to it... felt like it took me forever to go 8:13, then quite some time later, sub 8 seemed an impossible task to ever accomplish But trust me, it will happen

Then once you do, the times seem to fall off for a good bit.

Nice job so far btw.

[Ted12]

Thanks for all the replies, Some good advice to be taken on board for when I try again. Back to the BPP tonight and a steady 10k

[MartinSH4321]

30min PB - 7.952m - +80m

As it's still pretty hot in my training room I decided not to try a new 5k PB and did 30min instead (as this was my weakest PB except HM).

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,952m 1:53.1 241 1130 26
3:00.0 789m 1:54.0 236 1111 24
6:00.0 789m 1:54.0 236 1111 25
9:00.0 792m 1:53.6 239 1120 26
12:00.0 791m 1:53.7 238 1117 26
15:00.0 790m 1:53.9 237 1114 25
18:00.0 790m 1:53.9 237 1114 25
21:00.0 789m 1:54.0 236 1111 26
24:00.0 791m 1:53.7 238 1117 26
27:00.0 798m 1:52.7 244 1139 27
30:00.0 834m 1:47.9 279 1258 30

It was a good effort for me, but there's a good bit left, I never had the fear to HD, so according to Stu, I was too slow
I'm very confident to reach 8k next time, especially when it's cooler and I'm better prepared (did 15k yesterday, so I was not at 100%)

[Andrew Shuck]

30min PB - 7.952m - +80m

Well done, Martin you'll get past the 8k for 30mins very soon. In fact you probably could of done it this time..

[Dangerscouse]

30min PB - 7.952m - +80m

As it's still pretty hot in my training room I decided not to try a new 5k PB and did 30min instead (as this was my weakest PB except HM).

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,952m 1:53.1 241 1130 26
3:00.0 789m 1:54.0 236 1111 24
6:00.0 789m 1:54.0 236 1111 25
9:00.0 792m 1:53.6 239 1120 26
12:00.0 791m 1:53.7 238 1117 26
15:00.0 790m 1:53.9 237 1114 25
18:00.0 790m 1:53.9 237 1114 25
21:00.0 789m 1:54.0 236 1111 26
24:00.0 791m 1:53.7 238 1117 26
27:00.0 798m 1:52.7 244 1139 27
30:00.0 834m 1:47.9 279 1258 30

It was a good effort for me, but there's a good bit left, I never had the fear to HD, so according to Stu, I was too slow
I'm very confident to reach 8k next time, especially when it's cooler and I'm better prepared (did 15k yesterday, so I was not at 100%)

Hahahahaha, if you never considered HDing you were too slow!! Great effort mate, this is a great example of how your hard work is paying off

[MartinSH4321]

Thanks Andrew and Stu!
@ Andrew: You're probably right, if I started faster the 8k would have been in reach... next time for sure!
@ Stu: one of the first things you teached me!
Yeah, after illness I feel a giant leap forward, when heat is over I expect good progression and a lot of new PBs.
Congrats for finishing your FM!

[Anth_F]

Seems quiet on here eh?

Congrats on that 30min PB Martin... great work One thing, i can't makeout the HR numbers anywhere

[hjs]

Thanks Andrew and Stu!
@ Andrew: You're probably right, if I started faster the 8k would have been in reach... next time for sure!
@ Stu: one of the first things you teached me!
Yeah, after illness I feel a giant leap forward, when heat is over I expect good progression and a lot of new PBs.
Congrats for finishing your FM!

Nice one Martin, when it gets cooler you can improve this a good bit more.