Pete Plan Autumn 2015

[jackarabit]

. . . holding the bag, skipping the details, forcing the issue, chopping the logic. Whew, that's work

[mdpfirrman]

Really nice work Dean! I'll be quite frankly happy if I ever hit 40 minutes on the 10K.

Did the W3 / D3 Speed Pyramid today (3K / 2.5K / 2K w/ 5 min rest)

PB 5K + 1 sec + 2:00.1, so I was just thinking 2:00 for my goal.

3000 - 1:59.5 / 25
2500 - 1:59.6 / 25
2000 - 1:58.9 / 25

1:59.4 / 25 Average

I appreciate all the feedback on the fly and fade the other day. Though I wasn't too discouraged, the comments help you keep it in perspective. Patience is not my strong suit. Did feel good today going negative on the last one. Did have to push it to get there, but recovered quickly.

[G-dub]

Mike and Dean - the 3K, 2.5K, 2K session is called "waterfall" since it flows down. The sprint session that starts at 250 and goes up to 1K and then down to 250 is called the "speed pyramid". Danke.

[G-dub]

Dean - send me what you are drinking in a plain manilla envelope.

Mike - great session and great progress. You have it dialed in now. Good things to come.

[jackarabit]

Bettered 2k+5' on that one, Mike. Very well done.

[G-dub]

Sorry Mike, I've been calling you Mark!

[G-dub]

Interesting tid bit from reading from the man himself. He says to do all but the last of the intervals at the same pace then the last all out. This is different from what I thought, which was to also try and negative split them.

[jackarabit]

May be an idea [neg splitting] introduced to us by Greg Smith last summer but I'll bet the farm and tractor it didn't originate with him. The ISS and Free Spirits forum threads feature pacing predictors (or compilations of averaged results converted to that use) which are not approved by Marston. Says so in the Lunch Time Blog. I remember hjs commenting just last week on an interval workout wherein he said he liked to keep all the reps "flat" [paced] and drop the hammer on the final. Cross-pollination of ideas and corruption of sources and content are fellow travellers. "Simon says" without citation is so prevalent and accepted in our everyday discourse as to make tracing a lot of this received wisdom impossible.

[G-dub]

AM: 30 minute bike UT2
PM: 40 minutes erg UT2

[G-dub]

Either way they are hard! But it would have changed possibly how some of mine finished this go around so far. Doesn't change the fact that my averages are still high either.

[Tyche]

The flu hit me so i had to jump off, i really have to stop walking home from the gym with wet hair.

Anyways i felt better yesterday and took a crack at a 5k, saw some things in a YT video i wanted to try out and i went for a 5000m with 20spm, ended up with a 1:51 average split and i really feel it in my back today. Jumping back on the Pete horse tomorrow.

[Bob S.]

May be an idea [neg splitting] introduced to us by Greg Smith last summer but I'll bet the farm and tractor it didn't originate with him. The ISS and Free Spirits forum threads feature pacing predictors (or compilations of averaged results converted to that use) which are not approved by Marston. Says so in the Lunch Time Blog. I remember hjs commenting just last week on an interval workout wherein he said he liked to keep all the reps "flat" [paced] and drop the hammer on the final. Cross-pollination of ideas and corruption of sources and content are fellow travellers. "Simon says" without citation is so prevalent and accepted in our everyday discourse as to make tracing a lot of this received wisdom impossible.

For real fundamentals, go back to the WP. However, the WP had its own goal - OTW racing success for a women's university crew. Pete's goal was strictly indoor rowing and was designed initially to fit into his lunch breaks. Fortunately he has maintained his interest in it and has broadened the scope of the plan. The UK plan is an enormous tome, designed by an OTW coach and gives the topic full coverage. The IP is a distillation of that to get down to something that those of us who are attention span challenged can digest. To some extent, that is true of the PP in relation to the WP, although the L4 core of the WP has been excised.

[jackarabit]

So at least two distinct linages for indoor rowing instruction are derived from the work of two OTW coaches: the Pete Plan an homage to Mike Caviston and the Interactive Programmes a distillation of Terry O'Neill.

[Balkan boy]

The flu hit me so i had to jump off, i really have to stop walking home from the gym with wet hair.

Ha.
That's what happened to me last week.
Also, cotton shirts are a mistake for the long session in a cold room.

I'm having a wicked cold for the past 10 days, and it will take a few more days to get my strength back.
I'll probably have to start from the beginning.
Consolation is that I have a new plan and a new diet to try.

Take care of your health.

[mdpfirrman]

No problem Glenn on the name. I actually get called Mark a LOT. I think it's because my last name is Pfirrman (rhymes with Furman). Remember the infamous Mark Furman from the OJ trial? I think that's why...

On the cold / flu front. I used to get the flu every year (and sometimes twice) as soon as it started spreading. I started (about seven years ago) taking high dose garlic, 5000 IU of Vit D and Vit C together when flu / cold season came around. I've not been sick once since. For me personally, a lot more effective than the flu shots. Also keep Zinc around at all times just in case I start to fee bad at all. It's done wonders for me personally. Though it's supposed to be the non smelly garlic, still wonder if I smell like a meatball when I sweat. Oh well!

Back when I was doing long trail runs a few years ago, I was taking Vit E / Vit D together. There are tons of studies out there about how long distance running (like a marathon) can create blood biomarkers similar to having a stroke in people. High doses of Vit E / D together mediate that (and also in my case exercise induced asthma). Recently, though, they've also found that Vit E/ Vit D together do such a solid job of reducing inflammation that they can inhibit training advances in muscles and running (I would assume the same would apply to rowing), so I suppose there is some accuracy to the old expression "no pain, no gain".

Guess my point is that the Pete's Plan is pretty hard on your body during the beginning of the peak flu season. Take care of yourselves!