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Re: Skierg pb thread

Posted: January 17th, 2019, 10:31 am
by fischer70
Thanks John!

Re: Skierg pb thread

Posted: January 17th, 2019, 3:01 pm
by Steve W
fischer70 wrote:
January 16th, 2019, 9:36 pm
First 1/2 marathon @ 1:48:42. Pacing wasn't great, I had more then I should have to drive the pace down the last 1/3, will definitely have to start faster next time, but pleased with my first effort!
Congrats Fischer70. 1:48 for a first skierg half marathon? Very solid effort and I'd take that :mrgreen: !'

Re: Skierg pb thread

Posted: January 19th, 2019, 5:59 pm
by johnlvs2run
New 500m PB, 2 seconds off my time from a week ago.
meters splits spm
500m pb 2:07.5 46
100 25.9 2:09.5 46
200 25.5 2:07.5 47
300 25.3 2:06.5 47
400 25.5 2:07.5 47
500 25.4 2:07.0 47 ... 100 df

Re: Skierg pb thread

Posted: January 19th, 2019, 11:11 pm
by RayOfSunshine
johnlvs2run wrote:
January 19th, 2019, 5:59 pm
New 500m PB, 2 seconds off my time from a week ago.
meters splits spm
500m pb 2:07.5 46
100 25.9 2:09.5 46
200 25.5 2:07.5 47
300 25.3 2:06.5 47
400 25.5 2:07.5 47
500 25.4 2:07.0 47 ... 100 df
Congrats!

Re: Skierg pb thread

Posted: January 22nd, 2019, 12:42 pm
by fischer70
johnlvs2run wrote:
January 19th, 2019, 5:59 pm
New 500m PB, 2 seconds off my time from a week ago.
meters splits spm
500m pb 2:07.5 46
100 25.9 2:09.5 46
200 25.5 2:07.5 47
300 25.3 2:06.5 47
400 25.5 2:07.5 47
500 25.4 2:07.0 47 ... 100 df
Nice! 2 seconds is a big improvement for a 500!

Re: Skierg pb thread

Posted: January 22nd, 2019, 8:01 pm
by johnlvs2run
Ray and Fischer, thanks very much. :D

New 100 meter and 1 minute PB's this morning.
100m / 22.6 / 1:53.0 / 58spm / 100df / minus 4.5 seconds
1' / 243 meters / 1:56.2 / 54spm / 100df / minus 3.8 seconds
I was hoping to trim at least one of them, but the results were surprising.

Re: Skierg pb thread

Posted: January 26th, 2019, 7:47 pm
by johnlvs2run
I managed to better my 500m PB from last week, by 2.1 seconds.
meters splits spm
500m pb 2:05.4 48
100 25.2 2:06.0 50
200 24.7 2:03.5 46
300 25.0 2:05.0 48
400 25.1 2:05.5 48
500 25.4 2:07.0 50 ... 100 df
I was a bit disappointed for fading, but overall quite pleased to better my time.
Perhaps my warm up can be improved, by lightening the stroke rate, and by using head starts.

Re: Skierg pb thread

Posted: January 29th, 2019, 6:28 pm
by johnlvs2run
I got a new 1 minute PB this morning, bettering my time from a week ago by 3 meters and 1.3 seconds.
My best prior to this month was 2:07.1, which I'd failed a few times to better, and my times weren't improving.
However, this month has been good, as my one minute pace has kept improving, to 2:02.4, 2:00.0, 1:56.2, and 1:54.9.

The test this morning went quite well, but I might not have pushed the last 10 to 15 strokes hard enough to
match increasing fatigue, and the pace dropped off, which I will need to watch on future hard efforts like this one.
Overall it was quite hard enough though, and I had to rest to recover. This will probably be my last 1 minute test for awhile.

My plan for February is to maybe do one more 500, trim down the weekly meters, and train for the 1k, 2k and longer distances.

Re: Skierg pb thread

Posted: January 29th, 2019, 11:12 pm
by RayOfSunshine
johnlvs2run wrote:
January 29th, 2019, 6:28 pm
I got a new 1 minute PB this morning, bettering my time from a week ago by 3 meters and 1.3 seconds.
My best prior to this month was 2:07.1, which I'd failed a few times to better, and my times weren't improving.
However, this month has been good, as my one minute pace has kept improving, to 2:02.4, 2:00.0, 1:56.2, and 1:54.9.

The test this morning went quite well, but I might not have pushed the last 10 to 15 strokes hard enough to
match increasing fatigue, and the pace dropped off, which I will need to watch on future hard efforts like this one.
Overall it was quite hard enough though, and I had to rest to recover. This will probably be my last 1 minute test for awhile.

My plan for February is to maybe do one more 500, trim down the weekly meters, and train for the 1k, 2k and longer distances.
Nice work John!

Re: Skierg pb thread

Posted: February 1st, 2019, 4:00 pm
by kini62
New and very slight 10K PB lest night. Dropped from 2:15.2 to a huge amount to 2:15.1 :o A whole drop of .1 of a second.

Interestingly I had no idea I was even close. Went out for the first 6K at what was feeling a pretty easy pace, 16-17s mostly. Then with 4K left in order to have the time pass more quickly I started doing 250 on 250 "off". On trying to keep at 2:10 or just under and "off" at the 2:16-17 rate. Ends up being around a low 2:13 pace. So last 4K at around 2:13.2.

Seems I good likely do this type of routine for the entire 10K and end up around a low 2:14 overall pace which would be a real improvement.

Re: Skierg pb thread

Posted: February 1st, 2019, 4:30 pm
by johnlvs2run
Ray, thanks very much! :D

Kini, nice PB - and looks like you're ready for more.

Re: Skierg pb thread

Posted: February 2nd, 2019, 5:46 am
by RayOfSunshine
kini62 wrote:
February 1st, 2019, 4:00 pm
New and very slight 10K PB lest night. Dropped from 2:15.2 to a huge amount to 2:15.1 :o A whole drop of .1 of a second.

Interestingly I had no idea I was even close. Went out for the first 6K at what was feeling a pretty easy pace, 16-17s mostly. Then with 4K left in order to have the time pass more quickly I started doing 250 on 250 "off". On trying to keep at 2:10 or just under and "off" at the 2:16-17 rate. Ends up being around a low 2:13 pace. So last 4K at around 2:13.2.

Seems I good likely do this type of routine for the entire 10K and end up around a low 2:14 overall pace which would be a real improvement.
Nice work! Congrats

Re: Skierg pb thread

Posted: February 6th, 2019, 7:11 pm
by johnlvs2run
I decided to do a 5k for the Tour de Skierg, but hadn't done any recent 5k pace work.
Hoping at best to better my PB, or at least to stay close, my pace goals were 2:23-2-1-0-19.
The first 1k felt comfortable, so I started going for PB pace right away, and then it was feeling more serious.
By half way, the effort was plenty hard enough; the last 2k betters my 2k PB by 4.8 seconds, and the last 1k was tough.

To better my PB by 10.4 seconds. average under 2:20 pace, and go sub 23:20 is quite pleasing.
Thanks to everyone here, and the guys in my age group for your extra motivation.

time meters 500m spm
23:19.1 5k 2:19.9 39
4:44.0 1000 2:22.0 40
4:41.7 2000 2:20.8 39
4:40.4 3000 2:20.2 39
4:38.5 4000 2:19.2 39
4:34.5 5000 2:17.2 39 ... 75 df

Re: Skierg pb thread

Posted: February 16th, 2019, 6:57 pm
by johnlvs2run
My goal this morning was a 2k under 9:10, with goal splits of 2:19, 18, 17 and 16.
I changed my warm up from the plan, which worked out quite well. I was unsure about
holding the faster pace than I'm used to but it went pretty good. I had a little hard time going
faster right after half way, but then felt stronger, and kept the faster pace going through the finish.

The result is a new 2k PB of 9:07.7, a 10.1 second improvement, which follows two failed 500 attempts
this past week. However I think the 500 training has been helping me quite a bit to get stronger and faster.

time meters 2000m spm
9:07.7 2k 2:16.9 42
2:18.9 0500 2:18.9 44
2:18.0 1000 2:18.0 42
2:16.9 1500 2:16.9 42
2:13.9 2000 2:13.9 42 ... 89 df

Re: Skierg pb thread

Posted: February 17th, 2019, 6:20 am
by Paul N
Good work John. I also did the 2k yesterday as I've just started with a cold and thought I will only get worse between then and Thursday. I was hoping to go below 10 mins, but missed. I was holding steady at sub 2:30 pace, 100+ W up to 1050m, then dropped to 90+ W and horrible pace numbers as bad as 2:40 with 700m still to go. Held on as best I could and came in as follows (Time, pace, W, spm, HR):

10:06.1, 2:31.5, 101, 46, 158
2:29.4, 2:29.4, 105, 46, 151
2:29.8, 2:29.8, 104, 48, 160
2:33.9, 2:33.9, 96, 46, 160
2:33.0, 2:33.0, 98, 45, 162

It's a PB by 5s, so not the way I would have wanted it, and without the cold, think I could have got closer to or even beat 10 min, but have to be happy.

My other TdS times have been 26:14.5 (5k) and 2:18.8 (500m).