Pete Plan Group - Startup Aug 20th thru 22nd

[JohnAd]

legs a bit DOMSy

Nice session despite the legs. Mine are also feeling a bit DOMSy, do you have any tips for handling that?

[lindsayh]

legs a bit DOMSy

Nice session despite the legs. Mine are also feeling a bit DOMSy, do you have any tips for handling that?

DOMS is what I understand to be by and large a good thing rather than bad so I guess I try to embrace it and ignore it a bit. Concentrate on ensuring the steady sessions are not pushed and avoid weights on hard days. Nothing ideal of course. Always do a good w/u and c/d with harder sessions. After many years it just seems part of the game.

[JohnAd]

Lindsay, makes sense, thanks.

[aussieluke]

Although DOMS makes you feel like you've really achieved something sometimes, there's no actual benefit - nor any detriment as fast as I've ever known.

Slightly longer warmup may help, maybe a bit of gentle stretching beforehand and some self massage with hands, foam roller or stick massager etc - just get more blood flowing through and loosen things up.

If it's the quads, you can't beat laying on the floor on a firm foam roller, one quad at a time, inch by inch, and find a hotspot and rest on it while raising your lower leg up and down ooooh pain face

Edit: like this

http://www.kinetic-revolution.com/how-t ... s-muscles/

[Pie Man]

@JoeL another impressive improvement

@Jack yet again more strong sessions, how far under 8:00 will your 2k when you do it? Place your bets now...

@lindsayh Impressive waterfall from you and Terry he certainly keeps you on your toes.

@Barry, very strong 4 x 800 I think your PB's when they start coming are going to be very interesting.

@Luke, hopefully you will be back to full fitness soon, my first 4 x 2k was a most unpleasant experience hopefully yours is better.

@Mike another one who I hope will be back to full fitness soon, I've missed your times.

@Paul great improvement with a lot more to come

BTW what is DOMS?

I was supposed to do my waterfall last night, however in my exertions on the 4x1k I managed to pick up a lower back niggle, nothing serious but just 'aware' of it. So did another SS 10k @ 24spm around 2:12 pace. I'm getting to like the longer distance rows, my up my SS to 12k when I have enough time to. I may do the waterfall tonight, I will see how I feel after my stretches and warm up. As I failed on it last time I don't want to miss it, but will probably go with a conservative time around 1:59. (last time my target was 1:58.2 and I HD 200m into the 2k)

[jackarabit]

D elayed O nset M uscle S oreness.

[Pie Man]

Thanks Jack

[Goldenbarry]

image.jpg

BPP 4.2 4x800m
I hit my target on the 1st two intervals. I'd hoped the 3rd could've been done 1:50 and the 4th all out at around 1:47. Apparently I'm not fit enough to hit these goals yet. Looking back at week 1's 6x500m I was able to pull 1:47s and 1:48s. I guess I'm surprised that I can't hit those same splits. My anorobic threshold definitely kicks in after 500m. I'm definitely sticking with the plan but I'm thinking about adding some true longer steady state either on the erg or via cross training.
I'm curious what the more experienced guys think.

At those paces on that session you are not a beginner

May i suggest the PP.

Plenty of 8k+ steady rows in the mix.

I say it as it is, its they way i was taught, instead of well done all the time

Nice session though on 2'r but a bit pacy as mentioned for a beginner.

I decided to go with BPP because I'd never done a structured rowing training plan. I didn't feel my overall fitness was good enough to embark on the full plan. My plan is build up to doing the other plan while avoiding injury.

Thanks

[Goldenbarry]

Turbo and John, thanks for the questions and comments. I held those paces pretty consistently. The goal was to build to a sprint on the last one. I can't believe that I tried to build up by adding power without taking the rate up. I guess it's obvious why I'm in the beginner group.

[Slacker]

BPP 6.2
3 x 2000m /4min rest

Target pace was supposed to be 2:18.0, but that was based on some of my first handful of rows (ever). I adjusted to 2:17.5 but I guess that wasn't enough.

2:16.9 r19
2:15.9 r19
2:08.4 r23

[mdpfirrman]

@ Barry - sounds like a good plan to start. Not getting injured (or sick like me!) is the key.

@ John - pretty impressive stuff! Yeah, the PP is brutal. Probably part of the reason I'm sick is I started three weeks ahead of everyone (I did a couple of sessions out of order but did 3 hard sessions per PP and 3 SS sessions for 3 weeks prior - I think I did the 4 X 2000 twice). Your interval session sounded incredibly tough! I still think you're closer to 6:20 than you think you are.

@ Lindsay - very strong session (for both you and your friend!).

@ Ben - nice work! Very solid improvements.

@ Piers - hope the back feels better. That's why I missed a week in Spring. Hard to row with a lower back nagging you.

@ Paul - good session. Getting your legs back under you quickly!

I'm debating going to row today. Still not feeling 100% but much better than the last few days. We'll see. If I do, planning to take it easy.

[G-dub]

OK team, I have one workout that I have time to give it my all this week. Should I:
1. Take on a 5K and see what happens
2. Do the 4 X 1K that was supposed to happen this week
3. Do the Waterfall that was supposed to happen this week

I need direction or whatever I do will have the potential to be not good. Be nice.

[JohnAd]

PP 2.3.2 SS 8k 2:07.1 r 21

PP 2.3.3 Waterfall
Last time 1:53.8 r24
Target based on other intervals 1:52.6 r26
Target based on how legs felt beforehand 1:53.8
W/U dynamic + quad rollers (thanks Luke) + 1k
3.0k 01:52.7 r26
2.5k 01:52.3 r25
2.0k 01:51.5 r26
Rest meters 1k
CD 1k
Avg 1:52.3 r25
Max hr 174 (same as Monday)

Luke's roller thing (including my special pain face) definitely helped me with the legs today, I went out too fast compared to my intended pace on the 3k but was feeling good so sort of went with it and then revised down my paces for the other 2, was at around PE 9 at the end of the 2k though as I was playing with the MC 2k pacing plan, 600m feels like a long way from home after the other intervals.

[JohnAd]

OK team, I have one workout that I have time to give it my all this week. Should 1:
1. Take on a 5K and see what happens
2. Do the 4 X 1K that was supposed to happen this week
3. Do the Waterfall that was supposed to happen this week

I need direction or whatever I do will have the potential to be not good. Be nice.

As above I'd do the waterfall and try the 3k at 1:53 pace to give you an idea of how you'd feel starting a 5k at that pace. Not much point doing the sprint given we've got 8x500 up next and you've said your indicated 5k pace scares you a bit.

[Pie Man]

I second the waterfall test Glenn. 3k at 1:53 sounds daunting but I have a feeling you will surprise yourself.

Nice improvement with tired legs John

Thanks Mike, if you do do a gentle session I hope it goes well, my back was feeling fine earlier but am very slightly aware of it now so will play it by ear if I get to the gym.