New Personal Best! Brag About That New Pb!

[Tony Cook]

New 1K PB at 2:57.2

So, lots to discuss. I am thrilled to drop over 2 seconds off my PB and do it for the WRVIS (currently showing in first, see where I end up). I was confident going into the TT and I guess it was warranted...I was peaking just at the right time after a few months of working on the 1K.

The PB was my Thursday row and I did a 2nd attempt on Sunday and nearly matched the time at 2:57.4. For Thursday I felt good after a day off on Wednesday and a taper the days before. I did a pretty good warm-up and then set the monitor to 1K but changed the interval tracking to 500m as I wanted to try something I did in training. The plan was to go out a little hard to get the pace down thru 100M and then sit on 1:29 and get into a rhythm. I didn't want to look at the pace of every stroke like I usually do so went with the 500m to occasionally glance at the avg. pace and then try to get thru the 500m interval below 1:30. This worked well as I was at 1:28.1 pace at 500m and it really was the faster 100m followed by being right on 1:29. Then I just wanted to stay on the 1:29/1:30 pace as long as I could which I did until the last 200m when I could feel myself starting to freeze up, I countered with trying to go into more of a sprint mode, got some pulls lower but then started to fade but not drastically. All in all I think this was paced about as good as it could have been.

Sunday, I felt a little tired but thought I had nothing to lose. This time I divided my race plan into thirds and set the monitor to 333m interval tracking. The plan was to try for sub 2:57. So decided on 1:29 for first 333, then 1:28 for second 333m to get me to 1:28.5 pace with 334m to go. I did this almost exactly and then was hoping to hang on to 1:28/1:29 for the rest and I did until the very end and I completely tied up and faded hard at very end. Noticed my SPM was faster for this one too.

Anyway, here are the rows:

Thursday:
Time/Mtrs/Pace/SPM
2:57.2/1000/1:28.6/37

1:28.1/500/1:28.1/37
1:29.1/500/1:29.1/38


Sunday
Time/Mtrs/Pace/SPM
2:57.4/1000/1:28.7

:59.2/333/1:28.8/42
:58.5/666/1:27.8/40
:59.6/999/1:29.4/39
:00.2/1000/1:40.0

Top, top effort!
Not only the physical effort but the strategy and execution too.
Really well done.

[winniewinser]

New 1K PB at 2:57.2

So, lots to discuss. I am thrilled to drop over 2 seconds off my PB and do it for the WRVIS (currently showing in first, see where I end up). I was confident going into the TT and I guess it was warranted...I was peaking just at the right time after a few months of working on the 1K.

The PB was my Thursday row and I did a 2nd attempt on Sunday and nearly matched the time at 2:57.4. For Thursday I felt good after a day off on Wednesday and a taper the days before. I did a pretty good warm-up and then set the monitor to 1K but changed the interval tracking to 500m as I wanted to try something I did in training. The plan was to go out a little hard to get the pace down thru 100M and then sit on 1:29 and get into a rhythm. I didn't want to look at the pace of every stroke like I usually do so went with the 500m to occasionally glance at the avg. pace and then try to get thru the 500m interval below 1:30. This worked well as I was at 1:28.1 pace at 500m and it really was the faster 100m followed by being right on 1:29. Then I just wanted to stay on the 1:29/1:30 pace as long as I could which I did until the last 200m when I could feel myself starting to freeze up, I countered with trying to go into more of a sprint mode, got some pulls lower but then started to fade but not drastically. All in all I think this was paced about as good as it could have been.

Sunday, I felt a little tired but thought I had nothing to lose. This time I divided my race plan into thirds and set the monitor to 333m interval tracking. The plan was to try for sub 2:57. So decided on 1:29 for first 333, then 1:28 for second 333m to get me to 1:28.5 pace with 334m to go. I did this almost exactly and then was hoping to hang on to 1:28/1:29 for the rest and I did until the very end and I completely tied up and faded hard at very end. Noticed my SPM was faster for this one too.

Anyway, here are the rows:

Thursday:
Time/Mtrs/Pace/SPM
2:57.2/1000/1:28.6/37

1:28.1/500/1:28.1/37
1:29.1/500/1:29.1/38


Sunday
Time/Mtrs/Pace/SPM
2:57.4/1000/1:28.7

:59.2/333/1:28.8/42
:58.5/666/1:27.8/40
:59.6/999/1:29.4/39
:00.2/1000/1:40.0

Whoop whoop.....awesome new PB Keith, great reward for the hard work and preparation. Really pleased for you!

I wish I had taken on this challenge but other stuff took priority. AT LWT I might have sneaked a top 10. Next year.....when I'm into the 50's

[Dangerscouse]

Thanks Stu! I borrowed a bit from your "zone out" philosophy even on this short row as I tried to get in my rhythm and not fixate on the monitor each stroke. It's funny how I went thru a low confidence spell when I first went back to shorter intervals to being really confident going into the TTs. It took a couple months to get back to past scores and then I suddenly started going quicker than before and feeling good. I think I am prime to try a 500 and 2K before I go back to some longer stuff and the FM in May.

Those low moments are very fertile ground to consolidate and grow from. I've now started to think of most obstacles as opportunities, and it's amazing what you can do when you think like that.

Your training has been ideal, and you thoroughly deserve this result. Your 500 and 2k are going to be big PBs

[MartinSH4321]

New 1K PB at 2:57.2

Wow, superstrong result Keith, and doing it twice, incredible!
Very happy for you, well deserved as you put so much effort in, great to see when all perfectly fits together

Thanks Martin! This was the result of a lot of focus and effort which makes it that much more satisfying. I don't think I would have come close to these results had I just been doing "normal" training and not trying to get ready for this.

Yeah, these are the most satisfying results!
Can't wait to see your 500 and 2k, beating your strongest PB by such a margin is very promising and a great confidence boost

[hjs]

Great Stuff Keith, and not once but even twice. Your work on your aerobic fitness has payed off. Also looking at the rating.
Bodes well for your 2k and 500 also.

Congrats!

Thanks Henry. It's funny, the 1K has always been my best row. I did a lot of work and got some PBs on the longer stuff but when I came back to the 1K it still proves to be my best distance but as you said the work on fitness made the difference to me. It took a few months of doing short intervals to get back into the right condition but having the added fitness showed.

Also, I do plan to test both 500m and 2K soon......2K really should be better now.

Try to get that higher rating from your 1k to flow over to the longer work?

[KeithT]

New 1K PB at 2:57.2

Top, top effort!
Not only the physical effort but the strategy and execution too.
Really well done.

Thanks, I did do a lot of planning along with training.

[KeithT]

Thanks Henry. It's funny, the 1K has always been my best row. I did a lot of work and got some PBs on the longer stuff but when I came back to the 1K it still proves to be my best distance but as you said the work on fitness made the difference to me. It took a few months of doing short intervals to get back into the right condition but having the added fitness showed.

Also, I do plan to test both 500m and 2K soon......2K really should be better now.

Try to get that higher rating from your 1k to flow over to the longer work?

The higher rating seems to be there when I have done work at 2Kish pace - like 32 compared to 28/29 but 5K and up I still rate lower than most, may need to try and up that.

[KeithT]

New 1K PB at 2:57.2

Whoop whoop.....awesome new PB Keith, great reward for the hard work and preparation. Really pleased for you!

I wish I had taken on this challenge but other stuff took priority. AT LWT I might have sneaked a top 10. Next year.....when I'm into the 50's

Thanks! Opposite of you I made this my focus as compared to the 2K, I plan to get my 2K in a good spot for the Worlds when I enter the 55 age group in 2 years - well before that to as I may test it very soon but that is a long term goal.

[nick rockliff]

New 1K PB at 2:57.2

So, lots to discuss. I am thrilled to drop over 2 seconds off my PB and do it for the WRVIS (currently showing in first, see where I end up). I was confident going into the TT and I guess it was warranted...I was peaking just at the right time after a few months of working on the 1K.

The PB was my Thursday row and I did a 2nd attempt on Sunday and nearly matched the time at 2:57.4. For Thursday I felt good after a day off on Wednesday and a taper the days before. I did a pretty good warm-up and then set the monitor to 1K but changed the interval tracking to 500m as I wanted to try something I did in training. The plan was to go out a little hard to get the pace down thru 100M and then sit on 1:29 and get into a rhythm. I didn't want to look at the pace of every stroke like I usually do so went with the 500m to occasionally glance at the avg. pace and then try to get thru the 500m interval below 1:30. This worked well as I was at 1:28.1 pace at 500m and it really was the faster 100m followed by being right on 1:29. Then I just wanted to stay on the 1:29/1:30 pace as long as I could which I did until the last 200m when I could feel myself starting to freeze up, I countered with trying to go into more of a sprint mode, got some pulls lower but then started to fade but not drastically. All in all I think this was paced about as good as it could have been.

Sunday, I felt a little tired but thought I had nothing to lose. This time I divided my race plan into thirds and set the monitor to 333m interval tracking. The plan was to try for sub 2:57. So decided on 1:29 for first 333, then 1:28 for second 333m to get me to 1:28.5 pace with 334m to go. I did this almost exactly and then was hoping to hang on to 1:28/1:29 for the rest and I did until the very end and I completely tied up and faded hard at very end. Noticed my SPM was faster for this one too.

Anyway, here are the rows:

Thursday:
Time/Mtrs/Pace/SPM
2:57.2/1000/1:28.6/37

1:28.1/500/1:28.1/37
1:29.1/500/1:29.1/38


Sunday
Time/Mtrs/Pace/SPM
2:57.4/1000/1:28.7

:59.2/333/1:28.8/42
:58.5/666/1:27.8/40
:59.6/999/1:29.4/39
:00.2/1000/1:40.0

Great 1k, very well done.

[KeithT]

New 1K PB at 2:57.2

Great 1k, very well done.

Thanks Nick, I appreciate it.

[winniewinser]

Thanks! Opposite of you I made this my focus as compared to the 2K, I plan to get my 2K in a good spot for the Worlds when I enter the 55 age group in 2 years - well before that to as I may test it very soon but that is a long term goal.

Sounds like a great focus target. I'm going to try and qualify again next year as it's in Germany do doable. Sadly I'll still be in the 40-49 group as my birthday is Feb.

Good luck!

[iangallagher]

New 1K PB at 2:57.2

So, lots to discuss. I am thrilled to drop over 2 seconds off my PB and do it for the WRVIS (currently showing in first, see where I end up). I was confident going into the TT and I guess it was warranted...I was peaking just at the right time after a few months of working on the 1K.

The PB was my Thursday row and I did a 2nd attempt on Sunday and nearly matched the time at 2:57.4. For Thursday I felt good after a day off on Wednesday and a taper the days before. I did a pretty good warm-up and then set the monitor to 1K but changed the interval tracking to 500m as I wanted to try something I did in training. The plan was to go out a little hard to get the pace down thru 100M and then sit on 1:29 and get into a rhythm. I didn't want to look at the pace of every stroke like I usually do so went with the 500m to occasionally glance at the avg. pace and then try to get thru the 500m interval below 1:30. This worked well as I was at 1:28.1 pace at 500m and it really was the faster 100m followed by being right on 1:29. Then I just wanted to stay on the 1:29/1:30 pace as long as I could which I did until the last 200m when I could feel myself starting to freeze up, I countered with trying to go into more of a sprint mode, got some pulls lower but then started to fade but not drastically. All in all I think this was paced about as good as it could have been.

Sunday, I felt a little tired but thought I had nothing to lose. This time I divided my race plan into thirds and set the monitor to 333m interval tracking. The plan was to try for sub 2:57. So decided on 1:29 for first 333, then 1:28 for second 333m to get me to 1:28.5 pace with 334m to go. I did this almost exactly and then was hoping to hang on to 1:28/1:29 for the rest and I did until the very end and I completely tied up and faded hard at very end. Noticed my SPM was faster for this one too.

Anyway, here are the rows:

Thursday:
Time/Mtrs/Pace/SPM
2:57.2/1000/1:28.6/37

1:28.1/500/1:28.1/37
1:29.1/500/1:29.1/38


Sunday
Time/Mtrs/Pace/SPM
2:57.4/1000/1:28.7

:59.2/333/1:28.8/42
:58.5/666/1:27.8/40
:59.6/999/1:29.4/39
:00.2/1000/1:40.0

absolutely outstanding mate!! Very well deserved and a massive inspiration. congrats!

[max_ratcliffe]

New 1K PB at 2:57.2

So, lots to discuss. I am thrilled to drop over 2 seconds off my PB


Thursday:
Time/Mtrs/Pace/SPM
2:57.2/1000/1:28.6/37

1:28.1/500/1:28.1/37
1:29.1/500/1:29.1/38


Sunday
Time/Mtrs/Pace/SPM
2:57.4/1000/1:28.7

:59.2/333/1:28.8/42
:58.5/666/1:27.8/40
:59.6/999/1:29.4/39
:00.2/1000/1:40.0

Great stuff Keith. We knew good news was on the way, but taking 2s off an already very strong pb is outstanding.

[KeithT]

Thanks! Opposite of you I made this my focus as compared to the 2K, I plan to get my 2K in a good spot for the Worlds when I enter the 55 age group in 2 years - well before that to as I may test it very soon but that is a long term goal.

Sounds like a great focus target. I'm going to try and qualify again next year as it's in Germany do doable. Sadly I'll still be in the 40-49 group as my birthday is Feb.

Good luck!

I think the do the ages bu the age you turn during the year - so might be able to move to 50.

[KeithT]

New 1K PB at 2:57.2

absolutely outstanding mate!! Very well deserved and a massive inspiration. congrats!

Thanks Ian, at least I can hang with you for one distance.