New Personal Best! Brag About That New Pb!

[Dangerscouse]

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?

[KeithT]

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

[winniewinser]

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

Congrats on the new PB Keith...I'm sure 8400 is not far away on a better day.

[Tandstad]

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

Massive congratulations Keith, I know you had your hopes set for 8400, but don't let that take away the glory of this one, you know you have 8400 on a optimal day, so just a matter of time

Not sure how you usually do a time trial, but I am always a fan of negative splitting it, as my body seems to be able to handle the increased pressure better as I go along.

[KeithT]

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

Massive congratulations Keith, I know you had your hopes set for 8400, but don't let that take away the glory of this one, you know you have 8400 on a optimal day, so just a matter of time

Not sure how you usually do a time trial, but I am always a fan of negative splitting it, as my body seems to be able to handle the increased pressure better as I go along.

Thanks, its weird, all my PBs used to be negative splits and I know that's better but I have developed this habit in the last 6 months where I always seem to go out too quick, struggle and then close OK. I tell myself I wont do it yet I do.

[KeithT]

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

Congrats on the new PB Keith...I'm sure 8400 is not far away on a better day.

Thanks, not sure if I will try this again or go back to the 10K. Then to 5k, 2k, 1K.....or maybe just train and do random test. That is what I was doing but decided on some test recently.

[MartinSH4321]

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

That's a great new PB Keith, on a better day you'll get the 8400m! And the confidence boost for getting sub 36 10k is helpful too

[KeithT]

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

That's a great new PB Keith, on a better day you'll get the 8400m! And the confidence boost for getting sub 36 10k is helpful too

Thanks Martin. Knowing that I had a sub 36:00 in me was prob the best thing from this. I am getting annoyed with these mental lapses but that's the point of challenging ourselves with all this.

[Dangerscouse]

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

Wimp

That fast start probably took a chunk out of you, but that is a big improvement on your PB.

You need to build up enough annoying sessions until you have enough to make you instigate the change. Reprogramming your instinct can be a tough process.

[Dino]

30 Minute PB - 8366

Well done Keith - big improvement
Still on the upward curve though! 8400 will come I am sure.

[KeithT]

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

Wimp

That fast start probably took a chunk out of you, but that is a big improvement on your PB.

You need to build up enough annoying sessions until you have enough to make you instigate the change. Reprogramming your instinct can be a tough process.

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.

[philjoakley]

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.

[KeithT]

30 Minute PB - 8366

Well done Keith - big improvement
Still on the upward curve though! 8400 will come I am sure.

Thanks, I know my fitness has improved and I have done some longer PBs that show it, will see if it helps the shorter rows I was better at as well. Too many distances to try

[KeithT]

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

[Dangerscouse]

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.