New Personal Best! Brag About That New Pb!

[Dean Rogers]

Started a week ago on the rower at the gym.

Done 500m flat out @10 on the damper (not sure on what drag that is but I’ll just call it:painful) for 1:31.

Got a bit of advice on here and videos so tried drag of 136 and got 127.6.

Today I tried a drag of 143 and pulled 126.5. Happy with that to get things going.

Look forward to training for improving that over the next few months. The last 100/150 metres my form gets a bit sloppy so will aim for endurance and try some longer rows like 1k and 2k.

Cheers Rogers over.

Really strong over 500m Dean....you've made a flying start!

Try a 2km and see how that feels but beware it's a different beast than the shorter sprints.

Thanks will have to try the 2k and 1k over the next week to get a base level and work up from there.
I used to run 1 mile at a 7 minute pace then worked up to a sub 6 minute mile but when I changed up to 2 miles at that pace it was totally different form or torture! I was also 30lb lighter then as well I might add.
Seen a few vids on the 2k and how row/pace it. Will post on here.
Thanks for other replies, it all helps with motivation and with making sure I’m doing things right.

Cheers Rogers over.

[winniewinser]

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Cheers Rogers over.

Really strong over 500m Dean....you've made a flying start!

Try a 2km and see how that feels but beware it's a different beast than the shorter sprints.

"See how that feels"...?
We know how that will feel.

It'll feel like someone has injected lava into his legs. And poured acid into his lungs and belly. And placed 100dB bass drums in each ear.

Apart from that, it'll feel great.

[jonwilko]

Not a personal best but completed my first half marathon yesterday. I wanted to beat 1:30 but was a bit overcautious and then wasn't strong enough to pull it back. Did 1:31.
Next time I will go for a higher split knowing I can keep it going.
Pretty tough effort, like a 50 mile time trial cycling. I was amazed how hard it was to keep concentration going in last 30 mins.
Max respect to you full 42k monsters.

[Dangerscouse]

Not a personal best but completed my first half marathon yesterday. I wanted to beat 1:30 but was a bit overcautious and then wasn't strong enough to pull it back. Did 1:31.
Next time I will go for a higher split knowing I can keep it going.
Pretty tough effort, like a 50 mile time trial cycling. I was amazed how hard it was to keep concentration going in last 30 mins.
Max respect to you full 42k monsters.

Well done. Half the battle is knowing how to pace it and not leaving it too late

[KeithT]

New 2K PB at 6:29.4

Had a comp yesterday - Not a huge improvement (1/2 a second) but I am thrilled with this as I have spent much of the year feeling like I was trying not to regress as opposed to improving. I always like to PB at a comp too and I have for every 2K I have done. I have another in 2 weeks so will see If I can keep up the trend.

There were hours worth of races after me so I wasn't able to get details of my splits/SPM and such. The event was sponsored by US Rowing and they have posted results but just overall time. I can tell you this - I followed my race plan almost exactly. I did two 1500m practice runs leading up to the comp and followed that plan - 5 hard pulls to start, settle for 5, first 100m in low 1:30s, sit on 1:38 for the rest of the first 1K, then from 1IK to 500M to go keep 1:37-1:38 and work on lengthening and relaxing. I did this and was just off planned pace (1:37.6 - plan was 1:37.5), increased SPM at 500M to go and went a little quicker on some pulls or maintained (1:37/1:38) for 250m and then tried to go faster last 250m which I did but not a dramatic sprint, think the lowest I saw was a 1:33 pull before fading some.

I was absolutely wrecked afterwards! I always am but this seemed even worse, I could barely walk away from rower, took some time and some cool down rowing to get to feeling somewhat normal in an hour. So, not sure I had too much more in me, but will try to maybe go a smidge faster at next comp.

[hjs]

Congrats Keith, in the end the 2k raced is the nmr1 row. If you really give it all you can really be wrecked shows you gave it all, well done.

[KeithT]

Congrats Keith, in the end the 2k raced is the nmr1 row. If you really give it all you can really be wrecked shows you gave it all, well done.

Thanks Henry. I am still better at the 1K and actually think I can take a couple seconds off of it but I worked to improve fitness and the 2K. Think I could do some other PBs too but 2K is marginal improvement right now but better than declining . I really did give it all, not sure I can do much different in 2 week - maybe a better finish or go a little faster from 500-250.

[Dangerscouse]

New 2K PB at 6:29.4

Had a comp yesterday - Not a huge improvement (1/2 a second) but I am thrilled with this as I have spent much of the year feeling like I was trying not to regress as opposed to improving. I always like to PB at a comp too and I have for every 2K I have done. I have another in 2 weeks so will see If I can keep up the trend.

There were hours worth of races after me so I wasn't able to get details of my splits/SPM and such. The event was sponsored by US Rowing and they have posted results but just overall time. I can tell you this - I followed my race plan almost exactly. I did two 1500m practice runs leading up to the comp and followed that plan - 5 hard pulls to start, settle for 5, first 100m in low 1:30s, sit on 1:38 for the rest of the first 1K, then from 1IK to 500M to go keep 1:37-1:38 and work on lengthening and relaxing. I did this and was just off planned pace (1:37.6 - plan was 1:37.5), increased SPM at 500M to go and went a little quicker on some pulls or maintained (1:37/1:38) for 250m and then tried to go faster last 250m which I did but not a dramatic sprint, think the lowest I saw was a 1:33 pull before fading some.

I was absolutely wrecked afterwards! I always am but this seemed even worse, I could barely walk away from rower, took some time and some cool down rowing to get to feeling somewhat normal in an hour. So, not sure I had too much more in me, but will try to maybe go a smidge faster at next comp.

Really well done Keith, it really sounds like you emptied the tanks. Comps are a tough environment to get right and to be on top form. I still need to chase you down on your 2k, so thanks for making it a little bit more out of my reach

[KeithT]

New 2K PB at 6:29.4

Had a comp yesterday - Not a huge improvement (1/2 a second) but I am thrilled with this as I have spent much of the year feeling like I was trying not to regress as opposed to improving. I always like to PB at a comp too and I have for every 2K I have done. I have another in 2 weeks so will see If I can keep up the trend.

There were hours worth of races after me so I wasn't able to get details of my splits/SPM and such. The event was sponsored by US Rowing and they have posted results but just overall time. I can tell you this - I followed my race plan almost exactly. I did two 1500m practice runs leading up to the comp and followed that plan - 5 hard pulls to start, settle for 5, first 100m in low 1:30s, sit on 1:38 for the rest of the first 1K, then from 1IK to 500M to go keep 1:37-1:38 and work on lengthening and relaxing. I did this and was just off planned pace (1:37.6 - plan was 1:37.5), increased SPM at 500M to go and went a little quicker on some pulls or maintained (1:37/1:38) for 250m and then tried to go faster last 250m which I did but not a dramatic sprint, think the lowest I saw was a 1:33 pull before fading some.

I was absolutely wrecked afterwards! I always am but this seemed even worse, I could barely walk away from rower, took some time and some cool down rowing to get to feeling somewhat normal in an hour. So, not sure I had too much more in me, but will try to maybe go a smidge faster at next comp.

Really well done Keith, it really sounds like you emptied the tanks. Comps are a tough environment to get right and to be on top form. I still need to chase you down on your 2k, so thanks for making it a little bit more out of my reach

Thanks Stu! Yeah I am surprised I have got a PB at all my 2K comps as you get the delay in the start and trying to time right is always a guess. I ended my warm-up (which was shorter than planned) too early and had like 15 minutes before we went so I really wasn't warmed up any more. it all worked out though, the 1500m prep pieces were key to me, really gave me the confidence I could do it and allowed me to practice the race plan - going to do one this coming weekend as I prep for the next comp.

[winniewinser]

New 2K PB at 6:29.4

Had a comp yesterday - Not a huge improvement (1/2 a second) but I am thrilled with this as I have spent much of the year feeling like I was trying not to regress as opposed to improving. I always like to PB at a comp too and I have for every 2K I have done. I have another in 2 weeks so will see If I can keep up the trend.

There were hours worth of races after me so I wasn't able to get details of my splits/SPM and such. The event was sponsored by US Rowing and they have posted results but just overall time. I can tell you this - I followed my race plan almost exactly. I did two 1500m practice runs leading up to the comp and followed that plan - 5 hard pulls to start, settle for 5, first 100m in low 1:30s, sit on 1:38 for the rest of the first 1K, then from 1IK to 500M to go keep 1:37-1:38 and work on lengthening and relaxing. I did this and was just off planned pace (1:37.6 - plan was 1:37.5), increased SPM at 500M to go and went a little quicker on some pulls or maintained (1:37/1:38) for 250m and then tried to go faster last 250m which I did but not a dramatic sprint, think the lowest I saw was a 1:33 pull before fading some.

I was absolutely wrecked afterwards! I always am but this seemed even worse, I could barely walk away from rower, took some time and some cool down rowing to get to feeling somewhat normal in an hour. So, not sure I had too much more in me, but will try to maybe go a smidge faster at next comp.

Great race and time Keith...congrats!
Sounds like you really nailed your race plan too and I could certainly learn something from your start process as I tend to go off fast and continue for too long.

Good luck in the next one too.

[KeithT]

New 2K PB at 6:29.4

Had a comp yesterday - Not a huge improvement (1/2 a second) but I am thrilled with this as I have spent much of the year feeling like I was trying not to regress as opposed to improving. I always like to PB at a comp too and I have for every 2K I have done. I have another in 2 weeks so will see If I can keep up the trend.

There were hours worth of races after me so I wasn't able to get details of my splits/SPM and such. The event was sponsored by US Rowing and they have posted results but just overall time. I can tell you this - I followed my race plan almost exactly. I did two 1500m practice runs leading up to the comp and followed that plan - 5 hard pulls to start, settle for 5, first 100m in low 1:30s, sit on 1:38 for the rest of the first 1K, then from 1IK to 500M to go keep 1:37-1:38 and work on lengthening and relaxing. I did this and was just off planned pace (1:37.6 - plan was 1:37.5), increased SPM at 500M to go and went a little quicker on some pulls or maintained (1:37/1:38) for 250m and then tried to go faster last 250m which I did but not a dramatic sprint, think the lowest I saw was a 1:33 pull before fading some.

I was absolutely wrecked afterwards! I always am but this seemed even worse, I could barely walk away from rower, took some time and some cool down rowing to get to feeling somewhat normal in an hour. So, not sure I had too much more in me, but will try to maybe go a smidge faster at next comp.

Great race and time Keith...congrats!
Sounds like you really nailed your race plan too and I could certainly learn something from your start process as I tend to go off fast and continue for too long.

Good luck in the next one too.

Thanks! This was probably the best I have stuck to the plan, especially at the beginning and forcing my self to get on desired pace at 100m in. If anything I would consider going even slower at beginning and maybe having more of a sprint but this worked well and I will try to do same next com. While my pace stayed the same I tried to mentally focus on something every 500M - first 500 was just getting on pace and getting rhythm, 2nd 500m I made sure to sync my breathing up and exaggerated it, 3rd 500m I focused on lengthening the stroke some and trying to relax (also started to look away from the monitor here and count some strokes), last 500m was upping the rate and getting quicker.

[Dangerscouse]

I ended my warm-up (which was shorter than planned) too early and had like 15 minutes before we went so I really wasn't warmed up any more.

See, I told you warm ups aren't important

[MartinSH4321]

New 2K PB at 6:29.4

Had a comp yesterday - Not a huge improvement (1/2 a second) but I am thrilled with this as I have spent much of the year feeling like I was trying not to regress as opposed to improving. I always like to PB at a comp too and I have for every 2K I have done. I have another in 2 weeks so will see If I can keep up the trend.

There were hours worth of races after me so I wasn't able to get details of my splits/SPM and such. The event was sponsored by US Rowing and they have posted results but just overall time. I can tell you this - I followed my race plan almost exactly. I did two 1500m practice runs leading up to the comp and followed that plan - 5 hard pulls to start, settle for 5, first 100m in low 1:30s, sit on 1:38 for the rest of the first 1K, then from 1IK to 500M to go keep 1:37-1:38 and work on lengthening and relaxing. I did this and was just off planned pace (1:37.6 - plan was 1:37.5), increased SPM at 500M to go and went a little quicker on some pulls or maintained (1:37/1:38) for 250m and then tried to go faster last 250m which I did but not a dramatic sprint, think the lowest I saw was a 1:33 pull before fading some.

I was absolutely wrecked afterwards! I always am but this seemed even worse, I could barely walk away from rower, took some time and some cool down rowing to get to feeling somewhat normal in an hour. So, not sure I had too much more in me, but will try to maybe go a smidge faster at next comp.

Well done Keith, big congrats!
Now you can be very confident for all your coming TTs! And good luck for your coming race

[KeithT]

Thanks Martin. Will try to do a little better in a couple weeks, and then test 1K for the challenge and then maybe some others. Hopefully can keep some momentum.

[hjs]

Re pb at races, I always pulled my best 2k s at races, the whole atmosfere, crowd etc really helps, on my own I always am a bit slower. Often around a full second on the split.