New Personal Best! Brag About That New Pb!

[Dangerscouse]

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

Hahahahahahahaha, funniest thing I've read in a while!!

[MartinSH4321]

@ 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.

What are your specific targets?
I'm very happy with my training schedule atm, 2-3 hard trainings (intervals, TT or hard distance), 1 strength training and as much UT2 work as possible (rowing and bikeerg if my arms or back feel tightened). If you want to create your own plan you can post it here, you'll get good feedback and advises for sure. My first plan wasn't good and the forum helped me to create a much better one, I do some modifications from time to time, or can't stick to it for a while, but it still works very good.

[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.

What are your specific targets?
I'm very happy with my training schedule atm, 2-3 hard trainings (intervals, TT or hard distance), 1 strength training and as much UT2 work as possible (rowing and bikeerg if my arms or back feel tightened). If you want to create your own plan you can post it here, you'll get good feedback and advises for sure. My first plan wasn't good and the forum helped me to create a much better one, I do some modifications from time to time, or can't stick to it for a while, but it still works very good.

I think 10km sub 38 is my next big target.....current PB is 1:55.3 and I believe I can beat that with some more distance work. 6km is ripe too as that is 1:55.8 compared to my 5km PB at 1:51.6. 1hr 15km is another on the list.

I think with the BPP the longer distance pieces tend to all be be at UT1/2 for recovery with the faster work focused more on a 2km TT. But then I never planned previous 5/10 TT's so maybe I should just go with the flow. I'm sure my technique leaves some room for improvement too....pivoting the hips too early, lazy leg drive and too much arms imho....probably why I get chaffing from leaning back too far. But it's good to have stuff to work on and adds some focus.

[KeithT]

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

Awesome Martin! I knew your fitness has been improving and this proves it, especially with the faster last 1K. I still find testing the longer rows to be more mental, its a different feeling of knowing you will be uncomfortable for a longer time. Pacing was pretty good and next time you can just go a little lower (like hold the 1:52) and get another PB. I know its better to keep stroke rate up like Stu said but if it makes you feel any better my 10K PB is at 23 SPM. I would prob do better with it being higher but for longer rows that is just where I seem to settle in.

[Dangerscouse]

@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.

Ok mate. I have no idea about SPI but it's defo the best plan to settle on what feels right. You need to make sure that a too high stroke rate isn't what is going to derail you and provide a reason for the inner chimp to start chattering.

[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

Awesome Martin! I knew your fitness has been improving and this proves it, especially with the faster last 1K. I still find testing the longer rows to be more mental, its a different feeling of knowing you will be uncomfortable for a longer time. Pacing was pretty good and next time you can just go a little lower (like hold the 1:52) and get another PB. I know its better to keep stroke rate up like Stu said but if it makes you feel any better my 10K PB is at 23 SPM. I would prob do better with it being higher but for longer rows that is just where I seem to settle in.

Thank you mate!
Yeah, the longer rows are definitely more a mental thing, and you also have more time to convince yourself you're not gonna finish and quit (Stu's inner chimp), often happenes to me and I'm close to stop, but after struggling through I'm feeling good and finish fast (like this PB). 1:52 is exactly the target for my next TT, with a fast finish sub 37:15.

@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.

Ok mate. I have no idea about SPI but it's defo the best plan to settle on what feels right. You need to make sure that a too high stroke rate isn't what is going to derail you and provide a reason for the inner chimp to start chattering.

The SPI of around 10 comes naturally when I row, also UT2 work, there's no plan, it just feels right. When getting fitter and rowing at higher watts stroke rate get up automatically, I saw it at 5k.
And looking at Keith's effort - SPI around 12! Like he said, propably he would be faster with higher rating as he is both strong and fit.

[max_ratcliffe]

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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

By and large I'm making slow but steady progress.

Saturday workouts are currently planned so that I change pace every 500m from "fast" (hah!) to "slow" (yup). The distance increases every week by 1k, from 6k up to 10k. When I get to 10k, I cycle back to 6k with both the fast and slow segment targets decreased by 1s/500m.

This allows me to pick off my weakest PBs without a gut-wrenching effort disrupting the training. Today was week 1 of cycle 2 so I set, almost by default, a 6k PB at 24:30.0 (which is admittedly pretty soft compared to my 5k). This wasn't a full bore effort and the whole idea is focused around trying to get to >7500m for the 30'.

Perhaps I should throw a 30' in there in two weeks' time (rate changes every 2' instead) to improve the current rather feeble effort.

[Dino]

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

These are serious times Martin! Congrats (again!)

[MartinSH4321]

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

These are serious times Martin! Congrats (again!)

And thank you again!

[Dangerscouse]

By and large I'm making slow but steady progress.

That is exactly what you should be doing. You need a solid foundation to build on so keep chipping away and you'll get there mate.

[MartinSH4321]

<>
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

By and large I'm making slow but steady progress.

Saturday workouts are currently planned so that I change pace every 500m from "fast" (hah!) to "slow" (yup). The distance increases every week by 1k, from 6k up to 10k. When I get to 10k, I cycle back to 6k with both the fast and slow segment targets decreased by 1s/500m.

This allows me to pick off my weakest PBs without a gut-wrenching effort disrupting the training. Today was week 1 of cycle 2 so I set, almost by default, a 6k PB at 24:30.0 (which is admittedly pretty soft compared to my 5k). This wasn't a full bore effort and the whole idea is focused around trying to get to >7500m for the 30'.

Perhaps I should throw a 30' in there in two weeks' time (rate changes every 2' instead) to improve the current rather feeble effort.

Stu is absolutely right, slow and steady progress is good.
According to your plan you'll be 1s/500m faster every 5 weeks? That's big progress over time, hopefully improvements will continue very long!
Good luck for the 7500 target, important milestone, you shouldn't be far away atm

[ukaserex]

Did my first marathon row in 2:59:36.

No real training for it, other than trying to incorporate much longer row sessions - 18k in the mornings, another 6-8k in the afternoons. Occasionally doing 1/2 marathons.

The worst part is the numbness in the upper hamstrings and buttocks - with bubblewrap and the concept 2 foam seat in use. With 16k left to go, I started rowing with 1 hand and rubbing my leg with the other for about 30 seconds.

Got through it, no ill-effects the next day, other than really struggling to row with intensity. Still, got # 15 in the world for my age group. That just leads me to believe that not many people are crazy enough to do a marathon row. Pretty sure I can do better, but finishing it was the priority over finishing well.

[winniewinser]

Did my first marathon row in 2:59:36.

No real training for it, other than trying to incorporate much longer row sessions - 18k in the mornings, another 6-8k in the afternoons. Occasionally doing 1/2 marathons.

The worst part is the numbness in the upper hamstrings and buttocks - with bubblewrap and the concept 2 foam seat in use. With 16k left to go, I started rowing with 1 hand and rubbing my leg with the other for about 30 seconds.

Got through it, no ill-effects the next day, other than really struggling to row with intensity. Still, got # 15 in the world for my age group. That just leads me to believe that not many people are crazy enough to do a marathon row. Pretty sure I can do better, but finishing it was the priority over finishing well.

Congrats as that is some achievement.

[KeithT]

Did my first marathon row in 2:59:36.

No real training for it, other than trying to incorporate much longer row sessions - 18k in the mornings, another 6-8k in the afternoons. Occasionally doing 1/2 marathons.

The worst part is the numbness in the upper hamstrings and buttocks - with bubblewrap and the concept 2 foam seat in use. With 16k left to go, I started rowing with 1 hand and rubbing my leg with the other for about 30 seconds.

Got through it, no ill-effects the next day, other than really struggling to row with intensity. Still, got # 15 in the world for my age group. That just leads me to believe that not many people are crazy enough to do a marathon row. Pretty sure I can do better, but finishing it was the priority over finishing well.

Awesome! I have done some half-marathons but still haven't done the full marathon for no real reason, just haven't. Its a big accomplishment, congrats!

[DavidA]

Did my first marathon row in 2:59:36.

No real training for it, other than trying to incorporate much longer row sessions - 18k in the mornings, another 6-8k in the afternoons. Occasionally doing 1/2 marathons.

The worst part is the numbness in the upper hamstrings and buttocks - with bubblewrap and the concept 2 foam seat in use. With 16k left to go, I started rowing with 1 hand and rubbing my leg with the other for about 30 seconds.

Got through it, no ill-effects the next day, other than really struggling to row with intensity. Still, got # 15 in the world for my age group. That just leads me to believe that not many people are crazy enough to do a marathon row. Pretty sure I can do better, but finishing it was the priority over finishing well.

Woo hoo!!
Congratulations on not just finishing a marathon, but also breaking 3 h.

David