New Personal Best! Brag About That New Pb!

johnnybike · Post by **johnnybike** » April 22nd, 2006, 10:52 am

Yukon John wrote:
TomR wrote:johnnyb--

No "dabbling" man. As I've said before, you're a lock for sub-7. Perhaps you want to give the 2k a try in the next 10 days and improve that Nonathlon score.

Tom
Ah, but Johnny is such a good distance man! Break my time Johnny and make my day, you can do it!!! Wait on the 2k till you're mentally ready for that distance. You've been putting in the k's both running and erging. At this time (you'd be fast too at the 2k with a bit of interval work) I'd say go long! (but beware the last 6k, it's hell )

My first FM today 2:50.48.7 2:01.4 27spm 143 AHR and that included a 1 minute stop with calf cramp. Lots more detail in my diary. Just off to update Nonathlon and then PM TomR if I have passed him

Yukon Johns 2:52 was a target but sub 2:50 was the main one. Think I would have got it without the cramp, or been very close

Yukon John · Post by **Yukon John** » April 22nd, 2006, 11:39 am

Fantastic effort Johnny!!! (especially with having to deal with a cramp!) You've got me beat for this rowing year, but I might have to give it a go in the fall and see if I might be able to clip your time. But I don't know, if you reach your ultimate goals, it might be out of reach. You've given me a good reason for working on the erg, thanks

. Your running time for a marathon blows mine away. My fastest was 3:02. So I'm quite pleased to be close to your time on the erg! It looks like your splits were pretty even. I found that worked for me too. I was afraid that you might go out too hard and pay for it later, but it looks like you rowed a smart race. Once again, well done! So, what's your next goal? Running, erging, another marathon (you probably don't want to here that today

) or 2K??? Rest up, you've definitely earned it! John.

johnnybike · Post by **johnnybike** » April 22nd, 2006, 1:44 pm

Thanks YJ. cannot have been too tired as I have been working in the garden all afternoon and then went for a 6 mile run.

Plans - Another FM, possibly next weekend. Hopefully as a lightweight, although the only dieting I will do is not have a few beers the night before.

Still fancy getting inside 18:30 for 5k but not else much on the horizon. I think RowpRo might get purchased so we can maybe meet online.

Thanks for the PM TomR. Nice comments.

TomR · Post by **TomR** » April 22nd, 2006, 2:00 pm

JohnnyB--

Did I read your diary right: You only drank 1/4 liter during the row? I did 25k recently and drank about a full liter and cramped slightly afterward.

I don't know how you guys do this long stuff at such fast paces and low HRs. Either v. impressive or you're alien beings. Not sure which.

Tom

johnnybike · Post by **johnnybike** » April 22nd, 2006, 2:32 pm

Thats right Tom,about 8-10 jelly babies, all before 21K.
I think you lose too much time when taking a drink and I never seem to need a drink when rowing. I don't sweat that much really.

Yukon John · Post by **Yukon John** » April 22nd, 2006, 10:15 pm

Tom, I don't know how he does it either. I went through 3 liters of liquid when I did my marathon and I was still a bit dehydrated at the end. Could you guys tell me what a jelly baby is? I'm thinking it's either one of those gel packs or jelly beans? I ate a banana and one and a half Cliff bars (cut into small pieces.) When I did the previous marathon the banana worked great, easy to get down. This time I had the bright idea of soaking the banana for a minute in lemon water so it wouldn't brown. Big mistake. It just make the banana pieces slimy and hard to pick up. Row and learn, eh?
My heart rate is higher too, I didn't wear the heart rate monitor this time, but in the last marathon it was in the upper 160s most of the time. I think your lower heart rate and being able to run 6 miles after the marathon just proves your in better shape then me (at this point

) Good incentive for me to put in the hours. If you do get rowpro, we'll have to duke it out online! Too bad England and the Yukon are so many time zones apart. I don't fancy doing a marathon at 4:00 AM

. Best wishes if you give the marathon a go again! John.

johnnybike · Post by **johnnybike** » April 23rd, 2006, 4:36 am

Cheers all. The wikipedia entry is interesting, they are definitely not jelly beans Jelly babies

There is a good thread on marathon preparation on the UK forum. It helped me and I have added a couple of thoughts as well FM

tomraven · Post by **tomraven** » April 23rd, 2006, 6:28 am

Did a 7:37.9 2k today. Down from 7:51.5

That dropped me from the 67 percentile to 54th percentile. My aim is to get all my times as close to the 50 percentile as possible. Maybe I'll get there by Christmas.

How many k's a week do you have to row to get to sub 7:30 and sub 7:00?

I have been doing 4 x 1:00hr rows a week for the last 3 months which gives me +-55k. Prior to that I was doing about 30k per week for about a year.

500M 01:37.8 281 of 660 | 43% 5/15/2005 46 H none
1000M 03:46.1 380 of 568 | 67% 5/5/2005 46 H none
2000M 07:37.9 812 of 1493 | 54% 4/23/2006 47 H none
5000M 20:59.0 1014 of 1497 | 68% 5/14/2005 46 H none
6000M 25:17.7 378 of 558 | 68% 5/28/2005 46 H none
7230M 30:00.0 618 of 1156 | 53% 2/24/2006 47 H none
10000M 42:54.2 846 of 1256 | 67% 5/12/2005 46 H none
14263M 60:00.0 329 of 589 | 56% 4/22/2006 47 H none
21097M 01:30:53.5 229 of 386 | 59% 4/14/2006 47 H none

I don't know how I managed that 500m time.

ssemone · Post by **ssemone** » April 23rd, 2006, 9:53 am

Managed to best my 5k PB from two weeks ago (21:55.8) with a new 5k PB today of 21:02.1. Phew. That was a good row!

Cheers,

Sean

johnnybike · Post by **johnnybike** » April 23rd, 2006, 10:41 am

Well done Tom and ssemone.

Tom, your times look evenly spread across the range. I think that plenty of solid 5K and 10k efforts will give you the biggest return. Sub 20 5k is a good target which is very achievable. There is a view that 18:30 5K shows promise of a 7:00 2k so I think I would target 7:30 first which is not that far away.

One workout that has really helped me get better technique is 5K @20spm. Making every stroke count and getting into a good groove. It took me about 3 months to break 20 minutes but I think the process really helped my rowing develop.

HTH

John

Citroen · Post by **Citroen** » April 23rd, 2006, 12:08 pm

Did a full marathon today.

New PB 2:54:48.8 (-19'40")

Yukon John · Post by **Yukon John** » April 23rd, 2006, 12:30 pm

Citroen wrote:Did a full marathon today.

New PB 2:54:48.8 (-19'40")

A big congratulations on your marathon Dougie!!! Great effort and a big pb! If you get a chance, give us some details

, how was your pacing, how did food and liquid go, what was your s/r, and how did you feel during and after the race? Once again, well done!!!

Tom, I agree with Johnny Bike that 5k's are a good way of improving a 2k, builds up some good endurance. I'd probably throw in a bit of short stuff too, to increase speed and get your muscles used to going at or above the pace you want. I like doing 6 X 500 metres at one second faster then my projected 2k and 4 X 1000 at 2k pace. But that's just me, other people may do the intervals differently (more of them or at different speeds.) Good luck

. John.

TomR · Post by **TomR** » April 23rd, 2006, 1:56 pm

Jellies babies can burst into flame! Sounds like they're an uregulated performance-enhancing substance.

tomraven: the year I went from approx 7.08 to sub-7 (by a fraction) I rowed 4.8 million meters. As the Johns (yukon and bike) say, don't overlook higher intensity work--2k, 5k, and 10k pace.

Tom

Citroen · Post by **Citroen** » April 23rd, 2006, 2:10 pm

Yukon John wrote:A big congratulations on your marathon Dougie!!! Great effort and a big pb! If you get a chance, give us some details , how was your pacing, how did food and liquid go, what was your s/r, and how did you feel during and after the race? Once again, well done!!!

There's mindnumbing details in my weblog at: http://www.concept2.co.uk/forum/weblog.php?w=138

TomR · Post by **TomR** » April 23rd, 2006, 8:56 pm

Caught the affliction.

Did my first FM: 3.15.54.1, basically recovery pace until the final 4k.

Avg HR 126 (60% HRR), spiking to 157 (85%) with the final push.

Tom