New Personal Best! Brag About That New Pb!

[max_ratcliffe]

Is Martin real, is he human? These are the questions I ask myself with the constant improvement. Really good to see, plus very interesting pacing strategy.

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I think there are two Martins.

One is entirely human, who only ever trains at distances 2k and above. He trains hard, makes consistent progress and has some impressive times.

The other (hereafter known as "Nitram") is an arc reactor-powered cyborg fashioned from a kevlar/titanium composite and has hydraulic actuators in his legs and hips. Nitram only ever trains 1k and below.

[MartinSH4321]

2k TT - 6:43,9 - -3sec

I finally did it!
This was a real "safety" effort as I wanted to avoid to risk a second HD, so I decided to start a bit faster, do the middle 1k at the pace I did at my previous 2k PB and at 500m to go pace up.

Time Meters Pace Watts Cal/Hr S/M
6:43.9 2,000m 1:40.9 340 1470 32

Is Martin real, is he human? These are the questions I ask myself with the constant improvement. Really good to see, plus very interesting pacing strategy.

You are making that boat go very fast at the end there Martin so sub-6:40 on that signature soon.

Thank you Alasdair!

Good to see you're back into training. 2 weeks of illness is really aggravating, of course you're not in top form right now, but you'll soon be fully recovered, I think an approximate value is double the time you were ill. Good sleep and good food should also help

[MartinSH4321]

Is Martin real, is he human? These are the questions I ask myself with the constant improvement. Really good to see, plus very interesting pacing strategy.

<>

I think there are two Martins.

One is entirely human, who only ever trains at distances 2k and above. He trains hard, makes consistent progress and has some impressive times.

The other (hereafter known as "Nitram") is an arc reactor-powered cyborg fashioned from a kevlar/titanium composite and has hydraulic actuators in his legs and hips. Nitram only ever trains 1k and below.

Oh no, my secret is revealed!

Yeah, I'm strong at the sprinting stuff, but it's always a matter of perspective. For JMac (a regular poster here, and the guy with the strongest LP I've seen so far in this forum, 1:03 ) my LP and 100m PBs would be a good warmup, and my 1' and 500m PBs propably a medium effort. There's always a bigger fish in the sea (don't know if that's a common collocation in english)

[MartinSH4321]

OK, so my 2' is a bit too short, what about 5x3'/3'R, should be a bit slower than 2k pace and about 900m?
The 4x6' fits pretty good, between 1,5-2k, the 8' a bit too long. The pace was a rough classification, for the 4x6' my plan was 5k-1 for a first (conservative) try and then pacing up week per week. For my recent 4x4'/3'R it worked good, raised watts from 292 to 310 within one month (4 sessions), the last one was very hard. When I think about it, the 4x6' should be better with 5'R and 5k-1,5 pace.
This combining sounds interesting, but I always shied away from this as it makes calculations much more complex and I'm such a data driven guy, plain vanilla intervals are easier for me, one thing less to think about

I think you look at overall volume Martin. 5x3 is a bit short. Would say go for 7. Same for 4x4 bit short. 4x6 is enough. And don,t make the rest to short. If you go hard enough 5 min are over before you know it.

For 2k paced work, try to reach 4k volume, for 5k, think 7/8k volume.

For pacing, start out doable, with a faster last. Don,t be super precise, go a bit on feel. Its important to not let the pm dictate your pace, but your body.

And for alternative stuff, if you fear it, it a good thing to try it. The more you need to feel the pace. Just follow the rough guidelines re pacing and volume. That you know, so you can,t go wrong very much.

Good point, it's important to go out the comfort zone from time to time, I'll try the combining soon!

[jimmyshand]

Good to see you're back into training. 2 weeks of illness is really aggravating, of course you're not in top form right now, but you'll soon be fully recovered, I think an approximate value is double the time you were ill. Good sleep and good food should also help

Thanks Martin, by that time I expect you will have broken your Concept2 by pulling over 10,000 watts and melting the chain on your next 500m attempt.

[MartinSH4321]

One more PB this week, 10k 37:22 - -20'

It was a very hard effort, haven't slept very long or good. I felt OK, but not very good, nevertheless was sure to get a PB. At around 25min my self esteem was low and I considered to quit, but at 2k to go I was sure to finish and was able to pace up, the last 1k felt good.

On a good day I definitely can go sub 37:15, on a very good hopefully close to 37.

Time Meters Pace Watts Cal/Hr S/M
37:22.4 10,000m 1:52.1 248 1154 26
3:45.2 1,000m 1:52.6 245 1143 24
3:46.0 2,000m 1:53.0 243 1134 25
3:45.9 3,000m 1:52.9 243 1135 24
3:45.8 4,000m 1:52.9 243 1137 24
3:46.2 5,000m 1:53.1 242 1132 24
3:45.9 6,000m 1:52.9 243 1135 25
3:45.7 7,000m 1:52.8 244 1138 25
3:46.2 8,000m 1:53.1 242 1132 26
3:43.2 9,000m 1:51.6 252 1166 27
3:32.2 10,000m 1:46.1 293 1308 31

[Dangerscouse]

One more PB this week, 10k 37:22 - -20'

It was a very hard effort, haven't slept very long or good. I felt OK, but not very good, nevertheless was sure to get a PB. At around 25min my self esteem was low and I considered to quit, but at 2k to go I was sure to finish and was able to pace up, the last 1k felt good.

On a good day I definitely can go sub 37:15, on a very good hopefully close to 37.

Time Meters Pace Watts Cal/Hr S/M
37:22.4 10,000m 1:52.1 248 1154 26
3:45.2 1,000m 1:52.6 245 1143 24
3:46.0 2,000m 1:53.0 243 1134 25
3:45.9 3,000m 1:52.9 243 1135 24
3:45.8 4,000m 1:52.9 243 1137 24
3:46.2 5,000m 1:53.1 242 1132 24
3:45.9 6,000m 1:52.9 243 1135 25
3:45.7 7,000m 1:52.8 244 1138 25
3:46.2 8,000m 1:53.1 242 1132 26
3:43.2 9,000m 1:51.6 252 1166 27
3:32.2 10,000m 1:46.1 293 1308 31

Well done Martin, I knew you had a better 10k in you. Do you think you could hold r28ish for the whole 10k or is that not an option?

[winniewinser]

One more PB this week, 10k 37:22 - -20'

Boom....another target bites the dust! Congrats Martin....on a roll!

[MartinSH4321]

Well done Martin, I knew you had a better 10k in you. Do you think you could hold r28ish for the whole 10k or is that not an option?

One more PB this week, 10k 37:22 - -20'

Boom....another target bites the dust! Congrats Martin....on a roll!

Thank you mates!
Now it's time for sub18 5k, next week or in 2 weeks.

@Stu: For me an SPI of around 10 works best atm, so R28 would be too high for 10k, but for 5k it should work good.

@ Alex: You posted that you're feeling overtrained atm, I think that's a good moment for an easier training week to fully recover. The tapering before my 2k failure worked great, legs and mind felt recovered. You made great progress in short time, so no need to worry. Like Stu often mentioned, you can only train as hard as you recover

[winniewinser]

@ Alex: You posted that you're feeling overtrained atm, I think that's a good moment for an easier training week to fully recover. The tapering before my 2k failure worked great, legs and mind felt recovered. You made great progress in short time, so no need to worry. Like Stu often mentioned, you can only train as hard as you recover

Yep, plenty of time for another TT attempt.....I know I'm not ready yet.
I am getting the feeling that the BPP sessions are no longer what I need for specific targeted training. It's a good mix of shorter and longer work but maybe I need a new plan and might try the 5km plan post Xmas.

[max_ratcliffe]

One more PB this week, 10k 37:22 - -20'

It was a very hard effort, haven't slept very long or good. I felt OK, but not very good, nevertheless was sure to get a PB. At around 25min my self esteem was low and I considered to quit, but at 2k to go I was sure to finish and was able to pace up, the last 1k felt good.
<>

Well done Martin,
I remain astonished by just how often you manage to set PBs.

[max_ratcliffe]

@ Alex: You posted that you're feeling overtrained atm, I think that's a good moment for an easier training week to fully recover. The tapering before my 2k failure worked great, legs and mind felt recovered. You made great progress in short time, so no need to worry. Like Stu often mentioned, you can only train as hard as you recover

Yep, plenty of time for another TT attempt.....I know I'm not ready yet.
I am getting the feeling that the BPP sessions are no longer what I need for specific targeted training. It's a good mix of shorter and longer work but maybe I need a new plan and might try the 5km plan post Xmas.

I totally lost my way on the pp5k. Looking at it now, it doesn't seem complicated, but I got into a right pickle at the time with pacing the intervals, not helped by the fact that I was trying a hybrid of the full and abbreviated versions.

"The idea is to go through a 3 week rotation as the rep get longer keeping the same pace" is very difficult for the shorter intervals. You're supposed to go from 12x500r1 to 8x750r1 and then 6x1000r1 over the three weeks, but I found doing it at the same pace to be a recipe for HDs. Pace as per 6k, I suppose and then look to get faster, but I still don't see how 12x500 and 6x1000 can be done at the same pace.

I'm not sure whether the longer intervals are intentionally tapered from week 8 onwards or whether there's a typo. Basically, these go:
1500-1650-1800 (weeks 1-3)
1550-1700-1850 (weeks 4-6)
1600-1700?-1500? (weeks 7-9)
1650-1500? race (weeks 10-12)

The pattern is clear up until week 8, but thereafter, I'm not sure why it doesn't carry on increasing by 50m. Probably a very good reason...

[winniewinser]

I totally lost my way on the pp5k. Looking at it now, it doesn't seem complicated, but I got into a right pickle at the time with pacing the intervals, not helped by the fact that I was trying a hybrid of the full and abbreviated versions.

"The idea is to go through a 3 week rotation as the rep get longer keeping the same pace" is very difficult for the shorter intervals. You're supposed to go from 12x500r1 to 8x750r1 and then 6x1000r1 over the three weeks, but I found doing it at the same pace to be a recipe for HDs. Pace as per 6k, I suppose and then look to get faster, but I still don't see how 12x500 and 6x1000 can be done at the same pace.

I'm not sure whether the longer intervals are intentionally tapered from week 8 onwards or whether there's a typo. Basically, these go:
1500-1650-1800 (weeks 1-3)
1550-1700-1850 (weeks 4-6)
1600-1700?-1500? (weeks 7-9)
1650-1500? race (weeks 10-12)

The pattern is clear up until week 8, but thereafter, I'm not sure why it doesn't carry on increasing by 50m. Probably a very good reason...

Thanks for the heads up, I'll certainly take that into consideration before I jump ship. I'm also not sure I can commit to 6 sessions a week as I need to fit some weights into any new regime and I also do a couple of classes with the trouble and strife. The lite version may be more suitable I guess.

Re pacing were you trying to keep the same pace across the various different interval types? I wonder if it just means that you keep the same pace the same sessions for 3 weeks then look to increased on the next 3 week cycle? As you say there is no way on earth I could hold the pace for 8x500m/1'R in week 1 and then match it to 5x1km in week 5 (of the lite plan). Say my last set of 500's(7) averaged 1:42 and my last 1000's (3) 1:46 then I can't see how I can close that gap within 3 weeks. More realistic would be to start Week 1 with a more sensible target for the 1000's and match that to the others. #Confused.com!

[max_ratcliffe]

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Re pacing were you trying to keep the same pace across the various different interval types?

Yep. I would need to check my training log if it goes back that far, but pretty certain I was wearing my lungs on the outside of my ribs for a while.

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More realistic would be to start Week 1 with a more sensible target for the 1000's and match that to the others. #Confused.com!

I think that is how you'd have to do it, but then the 500s would be quite (too?) easy. Perhaps it makes sense if the 500s and 750s are seen as prep for the 1000s, which would by far be the toughest.

If I were going to do the plan now, I might butcher it and do the 1000s every week instead.

[MartinSH4321]

One more PB this week, 10k 37:22 - -20'

It was a very hard effort, haven't slept very long or good. I felt OK, but not very good, nevertheless was sure to get a PB. At around 25min my self esteem was low and I considered to quit, but at 2k to go I was sure to finish and was able to pace up, the last 1k felt good.
<>

Well done Martin,
I remain astonished by just how often you manage to set PBs.

Thank you Max! I think my training schedule works good, so slow but steady progress, both mentally and physically, therefore a TT every couple of months for every distance results in many PBs over a season. The sprint distance PBs were mainly because of improvements of technique and strategy (thanks Henry). Hopefully improvements will go on for a long time, but eventually progress will get slower and slower.
How is your training going? Looking at your lastest 10k PB your next 30min TT should be an "easy" PB as your 10k pace is faster than the 30min