Pete Plan Autumn 2015

[mdpfirrman]

Tyche - That would explain why you were light-headed. I lost 60 lbs four years ago and have kept it off. I'm a newbie at rowing but have become a pro at weight loss. I ate 1800 to 2000 a day when I lost my weight and you're taller than me. I'd load an app like Loseit or similar and see what the calorie calculators tell you to eat (based on your BMR). You're eating below your BMR if you're eating that little (which isn't good because it would eat muscle in addition to fat and make you feel exhausted). Doing Pete's Plan is not the time to dramatically drop calories.

[Tyche]

Tyche - That would explain why you were light-headed. I lost 60 lbs four years ago and have kept it off. I'm a newbie at rowing but have become a pro at weight loss. I ate 1800 to 2000 a day when I lost my weight and you're taller than me. I'd load an app like Loseit or similar and see what the calorie calculators tell you to eat (based on your BMR). You're eating below your BMR if you're eating that little (which isn't good because it would eat muscle in addition to fat and make you feel exhausted). Doing Pete's Plan is not the time to dramatically drop calories.

Yeah, i am cutting my BMR in half, I have no knowledge of weight control and have always been fit, but the last year and a half i have bagged myself a small belly and id like to get rid of it. I will try to up the calories a bit and at the same time i think i will start eating dinner (which is about 70% of my daily cal) pre-workout instead of after. My thought were that id loose some musclemass but mostly fat, and then regain the musclemass after 1-2 months, but maybe I'm way off.

[jackarabit]

W1S4
Recovery
10K SS
df109
HRcap UT2
2:27

12kSS__11-18-15.PNG (51.49 KiB) Viewed 5607 times

[mdpfirrman]

Nice consistent work Jack! Eric - you and I are close on pace. You'll be passing me up soon, though, I'm sure (youth and height on your side). Good to have a few people training that are nearly the same pace as me.

Tyche - I did the 1500 X 5 today (W1 D3). Personally don't know how you even got through it on the calories you are eating.

My first big pacing mistake today. Was busy at work (and I'm terrible at math). You're supposed to use your 5K pace for the 1500m X 5. I figured it out early (1:56.4 is what it should have been) and then didn't write it down and went to the gym. My wife went with me (not my normal routine) and before I knew it we were talking on the way there and I forgot what my pacing goal was. Set up the machine with the pace boat at 1:52.6 (damn I was off!!). Don't know how I got that number. Liked to have died trying to keep pace with that number (nearly did the first interval but that was it). The song came on my playlist "Touch of Grey" by the Grateful Dead on the last interval. The lyrics to that song got me through the last one (if you're old enough you know what I'm talking about).

1:52.7 / 26
1:55.4 / 25
1:57.4 / 25
1:57.7 / 25
1:58.2 / 26

Avg 1:56.3 / 25 (hit my goal but dumbass way to do it)

Live and learn. Thanks again all for all the advice on the slow steady days. I'm planning on taking it easier tomorrow (but not too easy Greg).

[jackarabit]

Mike, the positive splitting always happens to those who do 1500x5. Next time do 5x1500 and the pace will improve (go negative) in each iteration. This is a corollary of the blue elephant gun rule.

[christopherregisryan]

My first big pacing mistake today. Was busy at work (and I'm terrible at math). You're supposed to use your 5K pace for the 1500m X 5. I figured it out early (1:56.4 is what it should have been) and then didn't write it down and went to the gym. My wife went with me (not my normal routine) and before I knew it we were talking on the way there and I forgot what my pacing goal was. Set up the machine with the pace boat at 1:52.6 (damn I was off!!). Don't know how I got that number. Liked to have died trying to keep pace with that number (nearly did the first interval but that was it). The song came on my playlist "Touch of Grey" by the Grateful Dead on the last interval. The lyrics to that song got me through the last one (if you're old enough you know what I'm talking about).

1:52.7 / 26
1:55.4 / 25
1:57.4 / 25
1:57.7 / 25
1:58.2 / 26

Avg 1:56.3 / 25 (hit my goal but dumbass way to do it)

Live and learn. Thanks again all for all the advice on the slow steady days. I'm planning on taking it easier tomorrow (but not too easy Greg).

Way to fight through, Mike. Go easy for sure tomorrow. Hitting your goal after starting out 5 splits too fast on 5x1.5k is bound to take a bit of juice out of the lemon. Best. - Chris

[bisqeet]

W1D5
10k hard

slight distraction in the midle (loose strap, lost rhythm) but ok -still a little reserve i think on the HR. wanted to beat the PB/SB of 38:35 so i targeted 1:55 for pace

20151116_PP_1.4.jpg (118.08 KiB) Viewed 5587 times

getting fitter, getting faster.

about 5 weeks left before i try a 2k sub 7.
Need to have another knee op in february (had my right done in march), so that would be the latest deadline - not etting any younger and i will be off the erg for about 3-5 weeks...

[Galeere]

Strong stuff Dean, better than my 10k-PB which was done a week after my 2k-PB which is sub-7. Looking very good indeed.

[gregsmith01748]

Dub, you just made an argument for periodization. Your main man, Stephen Seiler, has research which shows that continuous training produces a relatively high proportion of non-responders cf. to periodized. It's not beyond reason that you could be in that category. Lost citation to Seilor lecture. I'll rummage around. Maybe in the MAPP blog? Greg Smith will know.

https://quantifiedrowing.wordpress.com/ ... en-seiler/

[gregsmith01748]

Although true, there is a flaw in these thoughts. For beginners its true, for people beyond that stage a lot less so. Guys like you and me are happy with a little bit of improvement. 1 second on the split over a year already would be use. If you translate that in improvement over a year the steps are very small. If you would improve 0.1 second per week, it already would be 5 second in a year. Will never happen.
So the overload principle does not work, at the very least you should be very carefull. Just doing work for the sake of work won,t help.
Improvement is also getting better at doing the work you do. Without getting faster or going up in volume. Keep in mind you are only after a small improvement.

Fair enough. I agree that you need to be very careful. My opinion is that it only works when you have a feedback mechanism in place like HR caps or lactate measurement, other wise you will overload yourself to the point of going backwards.

[Galeere]

Tyche - That would explain why you were light-headed. I lost 60 lbs four years ago and have kept it off. I'm a newbie at rowing but have become a pro at weight loss. I ate 1800 to 2000 a day when I lost my weight and you're taller than me. I'd load an app like Loseit or similar and see what the calorie calculators tell you to eat (based on your BMR). You're eating below your BMR if you're eating that little (which isn't good because it would eat muscle in addition to fat and make you feel exhausted). Doing Pete's Plan is not the time to dramatically drop calories.

Yeah, i am cutting my BMR in half, I have no knowledge of weight control and have always been fit, but the last year and a half i have bagged myself a small belly and id like to get rid of it. I will try to up the calories a bit and at the same time i think i will start eating dinner (which is about 70% of my daily cal) pre-workout instead of after. My thought were that id loose some musclemass but mostly fat, and then regain the musclemass after 1-2 months, but maybe I'm way off.

Tyche, I lost more than 10lb whilst eating more than before (and without proclaiming such a target but feeling good about it). It took 6 months though. IMO that´s healthier and more long lasting than the short-term approach. The idea of self-digesting muscles is also quite obscene for a sportsman.

[G-dub]

Here ya go, Glenn. From Polarized to Optimized: Moving Toward 2025 --Stephen Seiler

I'm not sure I know what to think about being a "non-responder". Not sure I know what that means. Are you suggesting that the 750K I've done the last 10-12 weeks plus the additional time biking and running have done nothing for me? That would suck.

[Galeere]

I'm not sure I know what to think about being a "non-responder". Not sure I know what that means. Are you suggesting that the 750K I've done the last 10-12 weeks plus the additional time biking and running have done nothing for me? That would suck.

I don´t believe it. Probably you just need to get used to the pain of PP-interval-training again (and maybe some corresponding re-adaptions on your anaerobic system).

[G-dub]

I have a hard time believing that I don't respond. My times go down and my ability to go longer goes up. There is something stuck with the middle distance (5K) paces that Is annoying. But I gotta believe that that can be worked on.

[jackarabit]

Glenn, Greg has the entire article on his blog so best read there (to include comments by Greg's correspondents). Much easier to follow than the uTube vid! No, I am not saying you wasted your time in the base building period preceding PP start. I'm saying the longer components of the PP continuous training may not be working for you now. As an example, I stated earlier in this thread apropos of plan volume and intensity that it might make sense to do only 5k or 6k for hard distance BEFORE contemplating adding recovery days. You were talking at that date of stepping the hard distance down each week (from a high of 10k I recall) to achieve paces closer to 2k pace as the test date approached. Why not eliminate the long hard day rows resulting in decreasing volume and increasing overall intensity from the gitgo. That is periodization.