New Personal Best! Brag About That New Pb!

[KeithT]

50K PB....because it was my first one!

So, this may ramble but what a strange and partly horrifying experience. I promised that I was not going for a specific time and just wanted to finish the 50K. With that idea I figured the 50K would be easier than my 2 prior FMs in the last 2 years where I did try to hit a goal time. I did say that I wanted to be under 3:30 but thought that was a guarantee. Well, of course my plans got completely wrecked. I had an idea to do a fairly aggressive positive split and build a little cushion in case I needed it later. Plan was to do 5K at 1:57 pace then slow to 1:59, 2:01.....slow 2 seconds every 5K and end rowing at a slow 2:15, this gets me under 3:30.

I had an simple breakfast of oatmeal, banana and some peanut butter - had two bottles of sports drink by my side and slices of banana and oranges to refuel a bit every 5K. Off we go (10:00 AM) - I do the 1:57 5K as planned and feel good and then decide to just drop 1 second to 1:58 for second 5K. Thru 10K I feel shockingly good, so decide to drop just 1 second to 1:59 for third 5K, then since still feeling good keep it there for the next 5K. Then drop to 2:00 for the 5th 5K. So, halfway in and I am on a 1:58.6 pace and feel great!

This is where I start thinking "I can average a sub 2:00 pace for the 50K - I can go like 2:01 the rest of the way and hit that". So, 6th and 7th 5k at 2:01. Suddenly at 35K mark I started feeling bad - I knew this would come and was ready but I couldn't fight it and I slowed to a 2:05 pace. However, I am still right at 2:00 pace overall with 10K to go and that's when I hit a wall like nothing I have ever experience before. I mean I get to the point of muscles freezing up when doing 500M, 1K and 2K TTs when sprinting and I was beyond exhausted at the end of my FMs but this was different. I started getting cramps in my forearms and weird pains everywhere and my sitz bones were in agony. I was pulling hard but got to where I was pulling 2:10. All thoughts of 2:00 were gone and my mind was screaming at me to stop - I slowed way down into the 2:15 and even 2:20 range for a bit. I was in pure survival mode the rest of the way and ended the whole thing at a 2:02.3 pace - 3:23:49.9 total.

When done I was a mess. I couldn't, eat for several hours and I felt hot/cold on and off and my sitz bones were a disaster. I felt a little better in the evening and finally ate and moved around some. Now what's really weird is today I feel fine and my leg muscles and such aren't even sore. Other than a couple blisters I feel fine other than sitz bones. The way I felt after I thought I was going to be a mess for days. I am having a hard time trying to understand what happened to me. Anyway, that's my long story for my first 50K.

I was waiting for your 50k post, always love your writing!
This sounds absolutely horrible, when someone with such a strong will and pain tolerance hits the wall that hard I'm sure most people would have stopped, inspiring how you struggled through! And more than 6' faster than your minimum target is great, big congrats!

Thanks Martin, I am happy that I got it done and it was still ahead of what I planned. I am still shocked by the wall I hit - especially as I felt so good up until that point. Just can never know for sure how your body is going to respond to things.

[Dangerscouse]

50K PB....because it was my first one!

So, this may ramble but what a strange and partly horrifying experience. I promised that I was not going for a specific time and just wanted to finish the 50K. With that idea I figured the 50K would be easier than my 2 prior FMs in the last 2 years where I did try to hit a goal time. I did say that I wanted to be under 3:30 but thought that was a guarantee. Well, of course my plans got completely wrecked. I had an idea to do a fairly aggressive positive split and build a little cushion in case I needed it later. Plan was to do 5K at 1:57 pace then slow to 1:59, 2:01.....slow 2 seconds every 5K and end rowing at a slow 2:15, this gets me under 3:30.

I had an simple breakfast of oatmeal, banana and some peanut butter - had two bottles of sports drink by my side and slices of banana and oranges to refuel a bit every 5K. Off we go (10:00 AM) - I do the 1:57 5K as planned and feel good and then decide to just drop 1 second to 1:58 for second 5K. Thru 10K I feel shockingly good, so decide to drop just 1 second to 1:59 for third 5K, then since still feeling good keep it there for the next 5K. Then drop to 2:00 for the 5th 5K. So, halfway in and I am on a 1:58.6 pace and feel great!

This is where I start thinking "I can average a sub 2:00 pace for the 50K - I can go like 2:01 the rest of the way and hit that". So, 6th and 7th 5k at 2:01. Suddenly at 35K mark I started feeling bad - I knew this would come and was ready but I couldn't fight it and I slowed to a 2:05 pace. However, I am still right at 2:00 pace overall with 10K to go and that's when I hit a wall like nothing I have ever experience before. I mean I get to the point of muscles freezing up when doing 500M, 1K and 2K TTs when sprinting and I was beyond exhausted at the end of my FMs but this was different. I started getting cramps in my forearms and weird pains everywhere and my sitz bones were in agony. I was pulling hard but got to where I was pulling 2:10. All thoughts of 2:00 were gone and my mind was screaming at me to stop - I slowed way down into the 2:15 and even 2:20 range for a bit. I was in pure survival mode the rest of the way and ended the whole thing at a 2:02.3 pace - 3:23:49.9 total.

When done I was a mess. I couldn't, eat for several hours and I felt hot/cold on and off and my sitz bones were a disaster. I felt a little better in the evening and finally ate and moved around some. Now what's really weird is today I feel fine and my leg muscles and such aren't even sore. Other than a couple blisters I feel fine other than sitz bones. The way I felt after I thought I was going to be a mess for days. I am having a hard time trying to understand what happened to me. Anyway, that's my long story for my first 50K.

First of all, well done mate. I know that feeling of hitting the wall all too well, and keeping going is an achievement in itself, when you're mind us screaming at you to HD, and that's a great result.

Were you sweating a lot? I'm not a fan of sports drinks, and I'm wondering if you had enough sodium in you. Also, did you regularly have enough fuel stops, and have you been eating and drinking sufficiently for the week leading up to it? Don't discount how you were feeling only a few weeks ago, as that may have played a part in your horrific moments.

Finally, happy birthday. I've just noticed that you've changed your age

[KeithT]

50K PB....because it was my first one!

So, this may ramble but what a strange and partly horrifying experience. I promised that I was not going for a specific time and just wanted to finish the 50K. With that idea I figured the 50K would be easier than my 2 prior FMs in the last 2 years where I did try to hit a goal time. I did say that I wanted to be under 3:30 but thought that was a guarantee. Well, of course my plans got completely wrecked. I had an idea to do a fairly aggressive positive split and build a little cushion in case I needed it later. Plan was to do 5K at 1:57 pace then slow to 1:59, 2:01.....slow 2 seconds every 5K and end rowing at a slow 2:15, this gets me under 3:30.

I had an simple breakfast of oatmeal, banana and some peanut butter - had two bottles of sports drink by my side and slices of banana and oranges to refuel a bit every 5K. Off we go (10:00 AM) - I do the 1:57 5K as planned and feel good and then decide to just drop 1 second to 1:58 for second 5K. Thru 10K I feel shockingly good, so decide to drop just 1 second to 1:59 for third 5K, then since still feeling good keep it there for the next 5K. Then drop to 2:00 for the 5th 5K. So, halfway in and I am on a 1:58.6 pace and feel great!

This is where I start thinking "I can average a sub 2:00 pace for the 50K - I can go like 2:01 the rest of the way and hit that". So, 6th and 7th 5k at 2:01. Suddenly at 35K mark I started feeling bad - I knew this would come and was ready but I couldn't fight it and I slowed to a 2:05 pace. However, I am still right at 2:00 pace overall with 10K to go and that's when I hit a wall like nothing I have ever experience before. I mean I get to the point of muscles freezing up when doing 500M, 1K and 2K TTs when sprinting and I was beyond exhausted at the end of my FMs but this was different. I started getting cramps in my forearms and weird pains everywhere and my sitz bones were in agony. I was pulling hard but got to where I was pulling 2:10. All thoughts of 2:00 were gone and my mind was screaming at me to stop - I slowed way down into the 2:15 and even 2:20 range for a bit. I was in pure survival mode the rest of the way and ended the whole thing at a 2:02.3 pace - 3:23:49.9 total.

When done I was a mess. I couldn't, eat for several hours and I felt hot/cold on and off and my sitz bones were a disaster. I felt a little better in the evening and finally ate and moved around some. Now what's really weird is today I feel fine and my leg muscles and such aren't even sore. Other than a couple blisters I feel fine other than sitz bones. The way I felt after I thought I was going to be a mess for days. I am having a hard time trying to understand what happened to me. Anyway, that's my long story for my first 50K.

First of all, well done mate. I know that feeling of hitting the wall all too well, and keeping going is an achievement in itself, when you're mind us screaming at you to HD, and that's a great result.

Were you sweating a lot? I'm not a fan of sports drinks, and I'm wondering if you had enough sodium in you. Also, did you regularly have enough fuel stops, and have you been eating and drinking sufficiently for the week leading up to it? Don't discount how you were feeling only a few weeks ago, as that may have played a part in your horrific moments.

Finally, happy birthday. I've just noticed that you've changed your age

Thanks Stu and yes turned 54 on Saturday the 30th.

I ate some extra carbs the days leading to the row and I thought I had plenty of fluids but at the end, along with cramps and such my mouth felt dry and I actually quit sweating a lot - something was off. The most confusing thing was how good I felt thru 35K and then how terrible I felt in the last 10K and after. When I did my FMs I had bad moments to fight thru but nothing like this - with those I had the urge to stop or at least slow down but this was different, I spent over 40 minutes with each pull feeling like I couldn't do any more.

[Dangerscouse]

I ate some extra carbs the days leading to the row and I thought I had plenty of fluids but at the end, along with cramps and such my mouth felt dry and I actually quit sweating a lot - something was off. The most confusing thing was how good I felt thru 35K and then how terrible I felt in the last 10K and after. When I did my FMs I had bad moments to fight thru but nothing like this - with those I had the urge to stop or at least slow down but this was different, I spent over 40 minutes with each pull feeling like I couldn't do any more.

The circa 35k mark is where it can go horribly wrong, and the bigger issue that I have suffered from is that you can get complacent and not think about carbs, but the whole time you're not replenishing them enough because it all feels so manageable. When you hit that moment it is very very hard to recover from it, and prevention always beats cure.

A great example is Johnny Brownlee when he collapsed metres from the finish line, and he just couldn't carry on as he'd hit the wall. When an elite triathlete can't finish a competitive race that just shows how it can affect anyone.

If you had a big fan on you, you'll not realise how much you're sweating, but every time you do this sort of distance there will be little differences, that can become massive issues.

[Dutch]

50K PB....because it was my first one!
I was in pure survival mode the rest of the way and ended the whole thing at a 2:02.3 pace - 3:23:49.9 total.

When done I was a mess. I couldn't, eat for several hours and I felt hot/cold on and off and my sitz bones were a disaster. I felt a little better in the evening and finally ate and moved around some. Now what's really weird is today I feel fine and my leg muscles and such aren't even sore. Other than a couple blisters I feel fine other than sitz bones. The way I felt after I thought I was going to be a mess for days. I am having a hard time trying to understand what happened to me. Anyway, that's my long story for my first 50K.

Well done on finishing Keith, an hour of rowing in pain and a 2.02 pace. Not too bad for a day of self imposed pain!!
Truly brilliant though m8.

[KeithT]

I ate some extra carbs the days leading to the row and I thought I had plenty of fluids but at the end, along with cramps and such my mouth felt dry and I actually quit sweating a lot - something was off. The most confusing thing was how good I felt thru 35K and then how terrible I felt in the last 10K and after. When I did my FMs I had bad moments to fight thru but nothing like this - with those I had the urge to stop or at least slow down but this was different, I spent over 40 minutes with each pull feeling like I couldn't do any more.

The circa 35k mark is where it can go horribly wrong, and the bigger issue that I have suffered from is that you can get complacent and not think about carbs, but the whole time you're not replenishing them enough because it all feels so manageable. When you hit that moment it is very very hard to recover from it, and prevention always beats cure.

A great example is Johnny Brownlee when he collapsed metres from the finish line, and he just couldn't carry on as he'd hit the wall. When an elite triathlete can't finish a competitive race that just shows how it can affect anyone.

If you had a big fan on you, you'll not realise how much you're sweating, but every time you do this sort of distance there will be little differences, that can become massive issues.

I did have a fan on me the whole time. I was set up about the same as the FMs I did and those were a bit faster but that extra 8K was a difference. You think 8K you can handle it no problem but that's 40 more minutes (plus some) when you have already spent up all your energy.

[KeithT]

50K PB....because it was my first one!
I was in pure survival mode the rest of the way and ended the whole thing at a 2:02.3 pace - 3:23:49.9 total.

When done I was a mess. I couldn't, eat for several hours and I felt hot/cold on and off and my sitz bones were a disaster. I felt a little better in the evening and finally ate and moved around some. Now what's really weird is today I feel fine and my leg muscles and such aren't even sore. Other than a couple blisters I feel fine other than sitz bones. The way I felt after I thought I was going to be a mess for days. I am having a hard time trying to understand what happened to me. Anyway, that's my long story for my first 50K.

Well done on finishing Keith, an hour of rowing in pain and a 2.02 pace. Not too bad for a day of self imposed pain!!
Truly brilliant though m8.

Thanks. As I was laying on the floor afterwards I thought "why do I do these things to myself" but now that I feel better I am already thinking about getting back to training (after a couple days off).

[Dangerscouse]

I did have a fan on me the whole time. I was set up about the same as the FMs I did and those were a bit faster but that extra 8K was a difference. You think 8K you can handle it no problem but that's 40 more minutes (plus some) when you have already spent up all your energy.

Ime, it's natural to assume that if everything is the same as last time, then it will be the same this time. In reality, there are loads of variables that will be significantly magnified, for better or worse, when you hit 'the patch' on any given day. Some days you can keep powering through, but others it's just not possible, partly due to small decisions you made many metres beforehand.

My 50k PB was a great day, but previous to that I struggled a bit despite all of the nutrition and preparation being similar.

[fragandclear]

50K PB....because it was my first one!

So, this may ramble but what a strange and partly horrifying experience. I promised that I was not going for a specific time and just wanted to finish the 50K. With that idea I figured the 50K would be easier than my 2 prior FMs in the last 2 years where I did try to hit a goal time. I did say that I wanted to be under 3:30 but thought that was a guarantee. Well, of course my plans got completely wrecked. I had an idea to do a fairly aggressive positive split and build a little cushion in case I needed it later. Plan was to do 5K at 1:57 pace then slow to 1:59, 2:01.....slow 2 seconds every 5K and end rowing at a slow 2:15, this gets me under 3:30.

I had an simple breakfast of oatmeal, banana and some peanut butter - had two bottles of sports drink by my side and slices of banana and oranges to refuel a bit every 5K. Off we go (10:00 AM) - I do the 1:57 5K as planned and feel good and then decide to just drop 1 second to 1:58 for second 5K. Thru 10K I feel shockingly good, so decide to drop just 1 second to 1:59 for third 5K, then since still feeling good keep it there for the next 5K. Then drop to 2:00 for the 5th 5K. So, halfway in and I am on a 1:58.6 pace and feel great!

This is where I start thinking "I can average a sub 2:00 pace for the 50K - I can go like 2:01 the rest of the way and hit that". So, 6th and 7th 5k at 2:01. Suddenly at 35K mark I started feeling bad - I knew this would come and was ready but I couldn't fight it and I slowed to a 2:05 pace. However, I am still right at 2:00 pace overall with 10K to go and that's when I hit a wall like nothing I have ever experience before. I mean I get to the point of muscles freezing up when doing 500M, 1K and 2K TTs when sprinting and I was beyond exhausted at the end of my FMs but this was different. I started getting cramps in my forearms and weird pains everywhere and my sitz bones were in agony. I was pulling hard but got to where I was pulling 2:10. All thoughts of 2:00 were gone and my mind was screaming at me to stop - I slowed way down into the 2:15 and even 2:20 range for a bit. I was in pure survival mode the rest of the way and ended the whole thing at a 2:02.3 pace - 3:23:49.9 total.

When done I was a mess. I couldn't, eat for several hours and I felt hot/cold on and off and my sitz bones were a disaster. I felt a little better in the evening and finally ate and moved around some. Now what's really weird is today I feel fine and my leg muscles and such aren't even sore. Other than a couple blisters I feel fine other than sitz bones. The way I felt after I thought I was going to be a mess for days. I am having a hard time trying to understand what happened to me. Anyway, that's my long story for my first 50K.

Sounds brutal, but on the other hand that is some serious character building!

Reminds me I'll need to keep my bubble wrap "cushion" on hand for my FM attempt...

[aussie nick]

very well done Keith - exceptional stuff. Finishing the distance is impressive enough, to go that fast as one of the best 1k rowers in the world shows a remarkable range and you really showed your minerals with gritting it out at the end.

your story reminds me of when hit the wall in the last 5k of the only marathon I ran. Was on for 3.12 and finished in 3.27. ...so I 'lost' 3 extra mins in each km and it was almost like I had a child strapped to each leg and a lead weight on my chest.

well done

[Sakly]

Huge respect Keith!
I have no idea of the feelings you went through as my longest distance was a HM, but you did your half way on the same pace and rowed another ~30km that on its own is stunning for me

[nick rockliff]

50K PB....because it was my first one!

So, this may ramble but what a strange and partly horrifying experience. I promised that I was not going for a specific time and just wanted to finish the 50K. With that idea I figured the 50K would be easier than my 2 prior FMs in the last 2 years where I did try to hit a goal time. I did say that I wanted to be under 3:30 but thought that was a guarantee. Well, of course my plans got completely wrecked. I had an idea to do a fairly aggressive positive split and build a little cushion in case I needed it later. Plan was to do 5K at 1:57 pace then slow to 1:59, 2:01.....slow 2 seconds every 5K and end rowing at a slow 2:15, this gets me under 3:30.

I had an simple breakfast of oatmeal, banana and some peanut butter - had two bottles of sports drink by my side and slices of banana and oranges to refuel a bit every 5K. Off we go (10:00 AM) - I do the 1:57 5K as planned and feel good and then decide to just drop 1 second to 1:58 for second 5K. Thru 10K I feel shockingly good, so decide to drop just 1 second to 1:59 for third 5K, then since still feeling good keep it there for the next 5K. Then drop to 2:00 for the 5th 5K. So, halfway in and I am on a 1:58.6 pace and feel great!

This is where I start thinking "I can average a sub 2:00 pace for the 50K - I can go like 2:01 the rest of the way and hit that". So, 6th and 7th 5k at 2:01. Suddenly at 35K mark I started feeling bad - I knew this would come and was ready but I couldn't fight it and I slowed to a 2:05 pace. However, I am still right at 2:00 pace overall with 10K to go and that's when I hit a wall like nothing I have ever experience before. I mean I get to the point of muscles freezing up when doing 500M, 1K and 2K TTs when sprinting and I was beyond exhausted at the end of my FMs but this was different. I started getting cramps in my forearms and weird pains everywhere and my sitz bones were in agony. I was pulling hard but got to where I was pulling 2:10. All thoughts of 2:00 were gone and my mind was screaming at me to stop - I slowed way down into the 2:15 and even 2:20 range for a bit. I was in pure survival mode the rest of the way and ended the whole thing at a 2:02.3 pace - 3:23:49.9 total.

When done I was a mess. I couldn't, eat for several hours and I felt hot/cold on and off and my sitz bones were a disaster. I felt a little better in the evening and finally ate and moved around some. Now what's really weird is today I feel fine and my leg muscles and such aren't even sore. Other than a couple blisters I feel fine other than sitz bones. The way I felt after I thought I was going to be a mess for days. I am having a hard time trying to understand what happened to me. Anyway, that's my long story for my first 50K.

You’re braver than me, well done for finishing.

[KeithT]

very well done Keith - exceptional stuff. Finishing the distance is impressive enough, to go that fast as one of the best 1k rowers in the world shows a remarkable range and you really showed your minerals with gritting it out at the end.

your story reminds me of when hit the wall in the last 5k of the only marathon I ran. Was on for 3.12 and finished in 3.27. ...so I 'lost' 3 extra mins in each km and it was almost like I had a child strapped to each leg and a lead weight on my chest.

well done

Thanks! I do take pride in the fact that I have some good scores across very short to very long distances. So, sounds like you know the struggle I went thru, its not fun and it's just a uniquely horrible feeling.

[KeithT]

50K PB....because it was my first one!

So, this may ramble but what a strange and partly horrifying experience. I promised that I was not going for a specific time and just wanted to finish the 50K. With that idea I figured the 50K would be easier than my 2 prior FMs in the last 2 years where I did try to hit a goal time. I did say that I wanted to be under 3:30 but thought that was a guarantee. Well, of course my plans got completely wrecked. I had an idea to do a fairly aggressive positive split and build a little cushion in case I needed it later. Plan was to do 5K at 1:57 pace then slow to 1:59, 2:01.....slow 2 seconds every 5K and end rowing at a slow 2:15, this gets me under 3:30.

I had an simple breakfast of oatmeal, banana and some peanut butter - had two bottles of sports drink by my side and slices of banana and oranges to refuel a bit every 5K. Off we go (10:00 AM) - I do the 1:57 5K as planned and feel good and then decide to just drop 1 second to 1:58 for second 5K. Thru 10K I feel shockingly good, so decide to drop just 1 second to 1:59 for third 5K, then since still feeling good keep it there for the next 5K. Then drop to 2:00 for the 5th 5K. So, halfway in and I am on a 1:58.6 pace and feel great!

This is where I start thinking "I can average a sub 2:00 pace for the 50K - I can go like 2:01 the rest of the way and hit that". So, 6th and 7th 5k at 2:01. Suddenly at 35K mark I started feeling bad - I knew this would come and was ready but I couldn't fight it and I slowed to a 2:05 pace. However, I am still right at 2:00 pace overall with 10K to go and that's when I hit a wall like nothing I have ever experience before. I mean I get to the point of muscles freezing up when doing 500M, 1K and 2K TTs when sprinting and I was beyond exhausted at the end of my FMs but this was different. I started getting cramps in my forearms and weird pains everywhere and my sitz bones were in agony. I was pulling hard but got to where I was pulling 2:10. All thoughts of 2:00 were gone and my mind was screaming at me to stop - I slowed way down into the 2:15 and even 2:20 range for a bit. I was in pure survival mode the rest of the way and ended the whole thing at a 2:02.3 pace - 3:23:49.9 total.

When done I was a mess. I couldn't, eat for several hours and I felt hot/cold on and off and my sitz bones were a disaster. I felt a little better in the evening and finally ate and moved around some. Now what's really weird is today I feel fine and my leg muscles and such aren't even sore. Other than a couple blisters I feel fine other than sitz bones. The way I felt after I thought I was going to be a mess for days. I am having a hard time trying to understand what happened to me. Anyway, that's my long story for my first 50K.

You’re braver than me, well done for finishing.

Thanks! I am wondering if I have blurred the line between bravery and stupidity at times.

[sizzlefuzz]

Time Meters Pace Watts Cal/Hr S/M HR
18:52.1 5,000m 1:53.2 241 1130 25 180
3:43.7 1,000m 1:51.8 250 1160 25 175
3:43.4 2,000m 1:51.7 251 1164 26 179
3:47.7 3,000m 1:53.8 237 1116 26 179
3:54.2 4,000m 1:57.1 218 1050 24 181
3:43.1 5,000m 1:51.5 252 1167 27 186

Put down this 5k on the last day of the season... lowered my previous PB from 19:15.5 to 18:52.1... I kinda screwed up the tactics as my intent was to rate around 28 in the 1:52-53 range, except I had some issues getting my rating up there. For that reason, I believe I was a little over-reliant on brute force as opposed to the cardio system.

In training leading up to the effort I had the sense that 1:52-3 was going to be my "cruising speed" however in the 4k split my quads were begging for mercy and I was worried I was going to blow myself up. I was able to hold on and fight back to dump everything I had into it. I think with superior tactics there were another 7-10 seconds on the table at this distance.

For this coming season I have a few goals aside from being consistent. I would like to complete all of the ranked pieces (except the 100km) and see which of my distances stacks up best across the range at a percentile basis and see how highly ranked I can become with a consistent push of training for that.