Pete Plan Summer 2015 starts June 14

[jackarabit]

Dangit, I knew I wasn't supposed to drink those epsom salts.

[G-dub]

You are right! Superman needs to jump into this. He would super charge his improvement. And if he's lurking, he can jump on anytime. Galeere - I am only buying time. There is no way that your better 1000 and superior 5K and 30 minutes will not blow my fat ass away on the 2K next time around. The 4 X 1000 is made for your endurance. That one will put you into the right feel for the 2K pace you are capable of me thinks. And we are only on week two.

[jackarabit]

. . . and a few seventy-somethings also could be good don't ya think? I'd have said more 60-69ers but they're all faster than I am. M/2 Day tomorrow. I'm hoping to dump a few seconds. Jack

[Bob S.]

. . . and a few seventy-somethings also could be good don't ya think? I'd have said more 60-69ers but they're all faster than I am. M/2 Day tomorrow. I'm hoping to dump a few seconds. Jack

I was going to say that it was time to update your signature data, but putting the new season's data in separately and keeping the old data is an effective way of showing progress - which has been very good.

Bob S.

[jackarabit]

I've heard folks say they don't have a lot to brag about. Lucky for me I don't need a lot. Thank you for the generous appraisal, Bob. As one among thousands of folks who erg for functional fitness prophylaxis and rehabilitation, I say we're all deserving of respect. Concept 2 says so by steadfastly labouring to showcase the efforts of the rank and file. What a wonderful virtual clubhouse we have! The performance metrics and records shame and goad us to do our best and that's that. I'll shut up now. So no one gets their hopes up, this is not a vow of permanent silence. Jack

[Galeere]

Did the Summer Solstice challenge (added 97m to the HM of course) at PB + 3 sec/500 (which amazingly amounts to 2 min over this distance=1.27.44.2) with HR avg. 147 and a max of 154.

[jackarabit]

Intelligent effort that should fold into The Plan just fine. Good one. Jack

[jackarabit]

Week 1.5
HM as hard distance session
261m eye opener
1500m w/down
"I ust everting I got!" --Stallone as Cobra.


Excessive use of [inadequate] force. Yoyo pacing after 14k. Even so, I was happy with heart rate (no coffee prior) and respiration. Had something left for a 10" pace uptick last K so maybe didn't go deep enuf. Doesn't feel that way at the time of course. A personal best. Jack

[G-dub]

Nice going Jack!

[Bob S.]

Good job, Jack! An almost 3' improvement. Time to enter that in the current season data part of your signature.

Bob S.

[Galeere]

Well done Jack, another HM in the bag with a 3min-lead!

[jackarabit]

Tomorrow my recovery day so will sit out the 4x2 until Tues? Fun fact to know and share: The 3, 2.5, 2k cascade originally followed the speed pyramid in the second week of the plan and changed places with the 4x2k in reaction to general dismay with doing the 4x2 two days after the 4x1k. Jack

[DanielJ]

For 3k-2.5k-2k, Mike Caviston suggests going X, X-0.4 secs, and X-1 sec for the intervals. I found that worked quite well for me on the couple of times I did it. For me, X was my estimate optimal 5k pace, and I think rests were 6 minutes.

And doubling that workout to 6k-5k-4k makes for a nice endurance-type piece too.

[Galeere]

Well I am brooding about what pace to do on the 4x2k coming up. I blew 1:53 on the 5x1,5k, so I will probably go for 1:55.

[jackarabit]

Easy to remember. .5" and 1" negative on succeeding. Thanks Daniel.