New Personal Best

[old] GeorgeD · Post by **[old] GeorgeD** » May 31st, 2004, 4:37 am

Well done Ash ... what are you going to be like when your an old man in your 20's . What sort of drag and spm did you do your marathon at? And would you say you make any adjustments to your stroke form say a 10k attempt?

[old] Ash · Post by **[old] Ash** » May 31st, 2004, 9:37 am

Hey George, don't even want to think about being 20 something yet!! Drag was 132, spm 23. I don't think i make any adjustments apart from raising the spm significantly, maybe my stroke gets a little shorter to cut out some of the weaker parts of the drive, but that's only an inch or 2 at the catch.

[old] Rogus · Post by **[old] Rogus** » May 31st, 2004, 6:44 pm

Ash, Would you agree the shorter the distance the shorter your stroke tends to be? It gets progressively longer and smoother the further the distance, though once you reach anything over 15K or so, I would think it's stays pretty much the same. You've done many HM, at least a few FM and that great 100K. Any difference in the basic stroke over those distances?

[old] GeorgeD · Post by **[old] GeorgeD** » May 31st, 2004, 7:20 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rogus @ Jun 1 2004, 10:44 AM)</td></tr><tr><td class='quote'> Ash, Would you agree the shorter the distance the shorter your stroke tends to be? It gets progressively longer and smoother the further the distance, though once you reach anything over 15K or so, I would think it's stays pretty much the same?  </td></tr></table> Would it get any shorter till below 1k? (except at the start amd maybe finish)

[old] Rogus · Post by **[old] Rogus** » May 31st, 2004, 7:32 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (GeorgeD @ May 31 2004, 03:20 PM)</td></tr><tr><td class='quote'> Would it get any shorter till below 1k? (except at the start amd maybe finish)  </td></tr></table> Watch any of the 2K races and the high stroke rates of the racers and you'll see much shorter strokes than if they're racing longer distances. It's a function of being able to maintain a high stroke rate, which generally means a shorter stroke. 500 being really short and fast and progressively changing in relationship as you move up in distance. My guess is your 32 SR 2K has a shorter stroke than your 20 whatever 5K PB and a longer stroke than your 1K best at whatever SR that was done?

[old] Rogus · Post by **[old] Rogus** » June 1st, 2004, 3:41 pm

On the way to a 30 min PB of 8366, I had small PBs at 5K and 6K. Maybe I should go for one of them, but they're such a short distance. Can hardly consider them a workout.

[old] GeorgeD · Post by **[old] GeorgeD** » June 1st, 2004, 4:08 pm

I dunno mate those short distances would mean you going up and down the slide pretty quick, have you spoken to your knees about this ps Well done on the PB !!!!!!!!!

[old] GeorgeD · Post by **[old] GeorgeD** » June 4th, 2004, 11:29 pm

Small success for me as I hate long rows ...(at the moment). New 60min PB 15,823 an improvement of 107m. Took some advice from others here and mixed up the pace and rate where for the first 8 mins of each 10 I stuck to 24spm and about 1:54/1:55 then 2 minutes at about 27/28 and 1:46/1:47, then the second half I upped the ante for the last 3 mins of each 10. Made the time go ok but my butt, really my at the insertion of the hamstring into the butt gave me severe 'bad karma' for the last 10 minutes. Having mapped out a programme for the next 14 weeks to my competition I have (much to my distaste) pencilled this distance in at least once every week.

[old] John Rupp · Post by **[old] John Rupp** » June 5th, 2004, 2:26 pm

Why do ... and ' keep ending up as ? ?

[old] John Rupp · Post by **[old] John Rupp** » June 5th, 2004, 2:29 pm

A 10k went quite well today, and close to a pb. 2x 5k warm up at 2:02.9 and 1:58.9 10k ... 95 df ... ~ 8 mps ... with straps 1:56.4 - 1:56.1 1:56.2 - 1:56.0 1:55.8 - 1:55.8 1:56.0 - 1:56.0 1:56.0 - 1:56.1 ... 19:20.5 1:56.0 - 1:56.1 2:00.8 - 1:59.8 1:59.1 - 1:58.1 1:57.6 - 1:57.8 1:56.8 - 1:51.8 ... 19:33.8 ... 38:54.3 It was feeling a little hard before 2k, which it shouldn't, considering it was 2k +5. I considered stopping at 2k and doing 2k repeats, but thought if I could get to 2500m then that would make 2500m repeats. When I got there, then I aimed for 3333m, and still felt the same so kept going. I was still feeling the same at 6k but it was getting a little tough, so I decided to back off. I wanted to better the last attempt though and, considering Roy's advice, only backed down to 2:03?s this time. This didn?t feel too bad. Then I was able to recover and keep picking it back up again. Around 7 or 8k it seemed possible to break 39, so I kept my eyes on that, was right on pace at 9k, and then picked it up a little at the end. My expectations were higher than this, but I can't really be disappointed as this was only my second 10k under 39 minutes, and the first one for more than a year.

[old] GeorgeD · Post by **[old] GeorgeD** » June 6th, 2004, 12:49 am

Some weekends are just better than others Two days two 60min PB's This one broke the 16k mark to be 16,013 which seemed along way away when I did my distance yesterday. It is amazing how a little success makes all the pain worth it. Was also surprised to work out that using the double the D +5 onto the 500m split my 2k and 60min are in sync. So heading into this endurance phase of my training on the right track.

[old] Rogus · Post by **[old] Rogus** » June 6th, 2004, 1:05 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (GeorgeD @ Jun 5 2004, 09:49 PM)</td></tr><tr><td class='quote'> Two days two 60min PB's  </td></tr></table> Was this second one done the same way as the first or at more of a steady pace? How was the leg/butt? I went through that too at first. It went away on it's own as I adjusted to doing longer distances. Nice job. You're well on your way to middle 16000s. Keep up the longer distance stuff as we talked about and you'll be there soon. You know what that means for your 2K time!!! Gives me encouragement that my 2k time is much closer to where I want it to be. Looking forward to updating it.

[old] Nick Rockliff · Post by **[old] Nick Rockliff** » June 6th, 2004, 4:01 am

Nice going George

[old] GeorgeD · Post by **[old] GeorgeD** » June 6th, 2004, 4:22 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rogus @ Jun 6 2004, 05:05 PM)</td></tr><tr><td class='quote'></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (GeorgeD @ Jun 5 2004, 09:49 PM)</td></tr><tr><td class='quote'> Two days two 60min PB's  </td></tr></table> Was this second one done the same way as the first or at more of a steady pace?  </td></tr></table> I had this 60min session in my programme and after my success of yesterday I felt this may a bit more of just a training row, but decided to start well and see how I went. Used the same format of picking up the pace for the last few minutes of each '10' but this time going for 3 min / 10 instead of 2 and tried to ensure that the drop off afterwards was kept in check. I knew by 30mins I was on track for 16k and had to hold it together and screw wasting the 30 I had already rowed so kept going. I found the last 15 hard after yesteday and started mixing up the faster and slower paces to 1 on 1 off or 1 on and 2 off and for the last 4min changed the 'readout' to show projected distance and so over that period I kept it close and knew in the last minute it was in the bag. Rowed the last 2 minutes about 1:48 and the last minute sub 1:40 I think ... felt ok and there is more to come but I know I cant afford to get carried away and need some easy days to keep the balance. The butt got tight towards the end again but that will come right. A few hours later I am a bit tired but not sore and definitely 'pumped'. Your right about one thing Gus and that is it gives me more confidence for my 2k than a 1k PB ever did

[old] Josh · Post by **[old] Josh** » June 7th, 2004, 6:19 pm

Reached the 15000m mark on only my second 60 minute erg ever. Very happy. I'm sure I can do a little better, but its a big mark I think. -Josh

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