New Personal Best! Brag About That New Pb!

[contdrift86]

Posting a non-PB: right before Christmas I missed a sub-3h marathon by an unexpectedly narrow margin (24secs ...) so I decided to go for a 12 weeks marathon training program in the hope of vindicating the insult. The program has repeating weeks so I was very confident of my progress.

Did the FM yesterday, no joy. I started maybe a bit too fast at 2:05 pace, decided to hold to it as my HR was in check.
At 27Km however I had a sudden, out-of-the-blue cramp (left vastus medialis, never had that) and I knew that any hope was gone.
Decided to finish it anyway, at 3h03m55s (last 6Km, when it was very clear there was no way to stay under 3h, I just limped it home).

Don't know what went wrong, maybe I didn't drink enough. Cardio-wise I was way better than before (my HR was flat at <=160 for 2:05 pace, no drifting, right up to the cramps) so the training kinda worked. Guess the sub-3h marathon will have to wait for next autumn/winter (garage gets hot here Jun-Sep).

Now I'm curious to see if the training allows me to improve my PBs on shorter distances: I'll do a few TT in the next weeks.

Fantastic work on finishing it, I know it's not a PB but getting the marathon distance done is nothing to be sad about. It's a whole other beast, I've "run" a couple and by that I mean I've run 30-34km and then walked-cramped-stretched-run-repeat for the last 10km, and can attest to just getting over the line is amazing.

I did the CTC today and didn't have any idea how to beat my previous 2k PB from August (8:44.3). My training just wasn't very consistent in the last months. Only 8 sessions in march
But I have beaten my PB by one second :

Time Meters Pace Watts Cal/Hr S/M
8:43.3 2,000m 2:10.8 156 837 25 184
2:10.9 500m 2:10.9 156 837 27 176
2:12.0 1,000m 2:12.0 152 823 25 183
2:12.2 1,500m 2:12.2 151 821 25 185
2:08.2 2,000m 2:08.2 166 871 26 193

Muscle endurance and power wasn't the problem at all. But my HR just went up too high and too soon. I think it's more a lack of cardiovascular fitness.
My resting heart rate is far to too high as well, currently round 68.
Any training advice is very appreciated!! I have time to train about 3 (maximum 4) days per week, 60 to 90 min per session. I began indoor rowing in march 2023 and rowed exactly 900.000m (had a longer cool down to meet this exact number).

2km PBs are great, awesome work!

1min team challenge. As my old PB was already 2 years old, it is no surprise I got a new PB today

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
1:00.0	355m	1:24.5	580	2295	44	171
0:20.0	121m	1:22.6	620	2433	45	165
0:40.0	119m	1:24.0	590	2329	45	174
1:00.0	115m	1:26.9	532	2131	42	175

This was after a 15min skierg warmup and slightly over a 1k on the rower, then powered through. No strategy, only give it what you got. I think I could get another meter or two on a good day, but satisfied for now. I'm no sprinter, so the result is fine

Not a sprinter, yeah right! Awesome minute of work there.

I could very well imagine that Ryan and I would also join in, he had also suggested something like that...

Doubt I'm going to get close to your 6:37 or Ryan's speed, but I'll give it a crack. The more the merrier.

Doubt I'm getting close to my 6:37 either
I swear - this was only possible, because Ryan sneaked under my 2k I did before and convinced me to beat that score!

Want me to chuck something in the group about it? See if anyone else wants to have a crack at setting a new SB in the last weekend.
What are we all trying to beat?
Ryan got a 6:36ish right? Sakly you're at 6:37, I'm at 6:53 and Scouse what are you on?

[elpaca]

Posting a non-PB: right before Christmas I missed a sub-3h marathon by an unexpectedly narrow margin (24secs ...) so I decided to go for a 12 weeks marathon training program in the hope of vindicating the insult. The program has repeating weeks so I was very confident of my progress.

Did the FM yesterday, no joy. I started maybe a bit too fast at 2:05 pace, decided to hold to it as my HR was in check.
At 27Km however I had a sudden, out-of-the-blue cramp (left vastus medialis, never had that) and I knew that any hope was gone.
Decided to finish it anyway, at 3h03m55s (last 6Km, when it was very clear there was no way to stay under 3h, I just limped it home).

Don't know what went wrong, maybe I didn't drink enough. Cardio-wise I was way better than before (my HR was flat at <=160 for 2:05 pace, no drifting, right up to the cramps) so the training kinda worked. Guess the sub-3h marathon will have to wait for next autumn/winter (garage gets hot here Jun-Sep).

Now I'm curious to see if the training allows me to improve my PBs on shorter distances: I'll do a few TT in the next weeks.

Great work finishing, and still a really solid time that you should be proud of! I’d be super interested in hearing more about your overall prep, what kind of splits you were training at in the lead up, what you drank/ate during the attempt? Was your overall strategy to build up a buffer with the 2.05 splits over the first half then let yourself fade if needed? Would you try that general approach again, or take the first half easier then try to come home strong instead?

[Dangerscouse]

Ryan got a 6:36ish right? Sakly you're at 6:37, I'm at 6:53 and Scouse what are you on?

I'm around a 6:48 atm and I think Ryan got 6:39

[Sakly]

Not a sprinter, yeah right! Awesome minute of work there.

Thx!
All seen in relation - compared to my longer distances I'm very weak in the shorter stuff, so I think the statement is right, even if I'm faster than others

Doubt I'm going to get close to your 6:37 or Ryan's speed, but I'll give it a crack. The more the merrier.

Doubt I'm getting close to my 6:37 either
I swear - this was only possible, because Ryan sneaked under my 2k I did before and convinced me to beat that score!

Want me to chuck something in the group about it? See if anyone else wants to have a crack at setting a new SB in the last weekend.
What are we all trying to beat?
Ryan got a 6:36ish right? Sakly you're at 6:37, I'm at 6:53 and Scouse what are you on?

For sure, I think some others would also drop in and out would be a great source of motivation!
Luckily I could beat Ryan by 2 tenth last month - not sure if this can happen again...but that's the reason it's a good idea (at least for me!) to have this "competition" and go for 110%

[HornetMaX]

Great work finishing, and still a really solid time that you should be proud of!

I may award me a cookie for finishing yes, but ... after 3 months of marathon-specific training, doing worse than last time doesn't go down well

I’d be super interested in hearing more about your overall prep, what kind of splits you were training at in the lead up,

It's a 14 weeks training program (had to cut it to 12 weeks for practical reasons). 3 sessions per week (there are variants with 4 and 5) + 1 "recovery" session (1h skierg + 30min rowerg, both at very slow pace, HR < 140). All the sessions are:

• 60-90min long, usually split into 2-4 intervals, with some rest in between (short, 2-6min).
• intervals are at 4 paces that depends on your current level. For me, towards the end, they were 2:07 / 2:04 / 2:01 / 1:58.
• each session has some mix of the paces.
• intervals must be done within some HR limits (that depends on your min/max HR).

what you drank/ate during the attempt?

During: ~1.4L of fluids with carbs and salts. That's less than usual (last time I drank 2L during a marathon, when hot I have 1.5L for an half-marathon), maybe that was part of the problem. Nothing to eat during the effort, but had a proper breakfast 4hrs before, plus something 1h before and some gel right before start. Overall it was the same routine as my last marathon.

Was your overall strategy to build up a buffer with the 2.05 splits over the first half then let yourself fade if needed? Would you try that general approach again, or take the first half easier then try to come home strong instead?

I never manage negative splits, not even in short stuff like a 2K. Not saying it's a good strategy, it's just me.

When I did my 3h00m24s before xmas I did 2:07 up to 28Km, then 2:08 up to 36Km and faded during the last 6Km (2:12 up to 40Km, 2:15 last 2km).
This time I intended to stay at 2:06 for as long as possible, but in fact I kept 2:05 up to 24Km as my HR was OK. Cramps at 27Km sent everything out of control.

So yes, for me the plan has been steady 1st half, fade a bit after that, cross fingers last 10K: I really really don't see me holding (let's say) 2:08 for 30Km and then telling myself "OK now you speed up"

BTW, it was my 4th marathon: don't take any of the above as professional advice.

[ahooton]

You’ll smash it next time, treat as a training row.

[p_b82]

Not the easiest of challenges this one is it....

pm5 crashed at 20k left to go, but glad I trusted ergzone to keep going.

While I failed to hit my target time by 3.5mins, I did get close; and I've managed to raise nearly £1k in the process.

I'm going to try not to seize up now ranking of 112 of 183 39th percentile for my age group - I'll take that!

Splits
Time Meters Pace Watts Cal/Hr S/M
3:18:35.4 42,195m 2:21.1 124 727 24 158
20:45.1 4,500m 2:18.3 132 754 24 163
20:47.9 9,000m 2:18.6 131 751 24 160
20:49.2 13,500m 2:18.8 131 750 24 156
20:51.5 18,000m 2:19.0 130 747 24 157
22:18.5 22,500m 2:28.7 106 666 23 147
20:57.5 27,000m 2:19.7 128 741 25 158
22:15.6 31,500m 2:28.4 107 668 23 157
21:09.0 36,000m 2:21.0 125 729 24 160
21:02.5 40,500m 2:20.2 127 736 25 164
7:38.6 42,195m 2:15.2 141 786 26 167

log book

Donation page

[HornetMaX]

Not the easiest of challenges this one is it....

pm5 crashed at 20k left to go, but glad I trusted ergzone to keep going.

PM5 crashed (never happened to me, ever, in almost 3 years) and the day you complete your 1st FM ? WTF, what are the chances ?!?!

Congrats on finishing ! As you can see, not many venture into the FM.

[ahooton]

Well done for finishing!!! I’ll make a donation just for that alone, never mind the time (which is excellent but the way).

Not a pb for me today but a failure. It’s a calorie interval WOD on erg data today but I hate them so decided to attempt to improve my 1hr distance. All was going really well and was on for 15500, then, with 12 minutes to go and cruising I was dry heaving and had to HD. I can only attribute it to a long day at work and not preparing for an intense row properly. I am wondering if the weather is a contributory factor. I’ve only ever rowed in the cold so these warmer temps and rowing long distances are a new experience. I was absolutely drenched. I will try again at the weekend after sufficiently preparing and evaluate.

[winniewinser]

Not the easiest of challenges this one is it....

pm5 crashed at 20k left to go, but glad I trusted ergzone to keep going.

While I failed to hit my target time by 3.5mins, I did get close; and I've managed to raise nearly £1k in the process.

I'm going to try not to seize up now ranking of 112 of 183 39th percentile for my age group - I'll take that!

Splits
Time Meters Pace Watts Cal/Hr S/M
3:18:35.4 42,195m 2:21.1 124 727 24 158
20:45.1 4,500m 2:18.3 132 754 24 163
20:47.9 9,000m 2:18.6 131 751 24 160
20:49.2 13,500m 2:18.8 131 750 24 156
20:51.5 18,000m 2:19.0 130 747 24 157
22:18.5 22,500m 2:28.7 106 666 23 147
20:57.5 27,000m 2:19.7 128 741 25 158
22:15.6 31,500m 2:28.4 107 668 23 157
21:09.0 36,000m 2:21.0 125 729 24 160
21:02.5 40,500m 2:20.2 127 736 25 164
7:38.6 42,195m 2:15.2 141 786 26 167

log book

Donation page

Congrats and well done

[Sakly]

Not the easiest of challenges this one is it....

pm5 crashed at 20k left to go, but glad I trusted ergzone to keep going.

While I failed to hit my target time by 3.5mins, I did get close; and I've managed to raise nearly £1k in the process.

I'm going to try not to seize up now ranking of 112 of 183 39th percentile for my age group - I'll take that!

Splits
Time Meters Pace Watts Cal/Hr S/M
3:18:35.4 42,195m 2:21.1 124 727 24 158
20:45.1 4,500m 2:18.3 132 754 24 163
20:47.9 9,000m 2:18.6 131 751 24 160
20:49.2 13,500m 2:18.8 131 750 24 156
20:51.5 18,000m 2:19.0 130 747 24 157
22:18.5 22,500m 2:28.7 106 666 23 147
20:57.5 27,000m 2:19.7 128 741 25 158
22:15.6 31,500m 2:28.4 107 668 23 157
21:09.0 36,000m 2:21.0 125 729 24 160
21:02.5 40,500m 2:20.2 127 736 25 164
7:38.6 42,195m 2:15.2 141 786 26 167

log book

Donation page

Never faced PM5 crashing
Well done on the marathon!

[Dangerscouse]

Not the easiest of challenges this one is it....

pm5 crashed at 20k left to go, but glad I trusted ergzone to keep going.

While I failed to hit my target time by 3.5mins, I did get close; and I've managed to raise nearly £1k in the process.

I'm going to try not to seize up now ranking of 112 of 183 39th percentile for my age group - I'll take that!

Splits
Time Meters Pace Watts Cal/Hr S/M
3:18:35.4 42,195m 2:21.1 124 727 24 158
20:45.1 4,500m 2:18.3 132 754 24 163
20:47.9 9,000m 2:18.6 131 751 24 160
20:49.2 13,500m 2:18.8 131 750 24 156
20:51.5 18,000m 2:19.0 130 747 24 157
22:18.5 22,500m 2:28.7 106 666 23 147
20:57.5 27,000m 2:19.7 128 741 25 158
22:15.6 31,500m 2:28.4 107 668 23 157
21:09.0 36,000m 2:21.0 125 729 24 160
21:02.5 40,500m 2:20.2 127 736 25 164
7:38.6 42,195m 2:15.2 141 786 26 167

log book

Donation page

Well done Peter, and to be so distracted with a malfunctioning PM5, and still complete it is a great achievement.

[p_b82]

Thanks all - I'll pop a bit more info in the long distance thread - but yeah PM5 crash was an odd one, and it lost me my overall distance left, my live HR & the force curve which I use to spot when I'm letting my back slump as I get a very distinct hump in my curve.

[elpaca]

Stoked to finish my first FM yesterday, and snuck in under the 3hr mark as well at 2:58.59 I put a full write up in the long distance thread for anyone interested in the gory details…

[Sakly]

Stoked to finish my first FM yesterday, and snuck in under the 3hr mark as well at 2:58.59 I put a full write up in the long distance thread for anyone interested in the gory details…

Congrats on this milestone!
Saw the long story as well, went really smooth from what I read