Pete Plan Group - Startup Aug 20th thru 22nd

[gooseflight]

The adrenaline will help you a lot

Be careful with that. If you have been doing your speed intervals at full gas there isn't a lot wiggle room. Unlike other sports, on the erg it's difficult to defy the predictors.

[mdpfirrman]

The adrenaline will help you a lot

Be careful with that. If you have been doing your speed intervals at full gas there isn't a lot wiggle room. Unlike other sports, on the erg it's difficult to defy the predictors.

I agree with that but that's why your paces up till the last few hundred meters should be controlled (and well planned like I mentioned). Then push it hard at the end and see what you have. I would agree if you abandon planning from the get go that you'll crash and burn (I don't want to put words in your mouth but I think this is what you meant and I agree). I think it's much better to have the first 1600 or so very controlled and the last 400 to 300 as much as you have left in the tank. You also should know how much you can push when tired based on a lot of practice on your speed intervals.

For instance, I know I can go around 22 to 25 pulls max when I'm really tired - so around 250 no problem. Before my race this Feb (if I only do one), I'll know nearly EXACTLY what I can sprint when really exhausted. I think that last sprint is where adrenaline can help you (but you should also know what is your "normal" limits too).

[gooseflight]

I think it's much better to have the first 1600 or so very controlled and the last 400 to 300 as much as you have left in the tank. You also should know how much you can push when tired based on a lot of practice on your speed intervals.

No argument there.

[john_n]

@ Galeere: Been a coon's age Hardy! I see you are right up there on the C2 meterboard. Never forget those strings of half marathons. The signature line generator is at http://www.freespiritsrowing.com/forum/ ... um.php?f=1

Click <utilities> and <PB image generator V.2>. Stores your data on website as spreadsheet/questionnaire, calculates SB % of PB, no fuss no muss.

Hi again everyone! I just want to drop a brief note to let you all know that I'm still persisting in the ultra-marathon of reading every post on every page of this excellent forum thread. My original thought was to wait until I'd read them all and become current in reading the latest posts before participating. But it is a bit of a slog to read them all, word-for-word since (1) I'm not a speed reader and (2) the finish line keeps moving away, with all the activity of new posts to the thread every day.

So I've modified that original thought slightly and have begun the PP while reading posts in the thread. It is the first time I've ever tried any structured training program whatsoever, so I'm curious as to whether and how long I will persevere after the first 3 week cycle, of which I've not yet completed the first week of three.

The reason for the quote of jackarabit, above, is because I want to thank him for supplying information on a method to insert one of those cool tables with PBs and SBs. Thanks, Jack! Hopefully, before I catch up to the latest post, I'll also figure out how to insert images. In the meantime, I'm keeping a record of my progress on the website/blog my wife set up for me. (she's the programmer/website expert in the family)

Cheers to all and keep on keeping on!

[JohnAd]

John, welcome great to have another one on board, look forward to seeing your progress.

PP 3.2.4 10k SS 2:07.1 r20 MHR 138

Mike, thanks for the racing advice.

[mdpfirrman]

Welcome John N! I'd like to add for your 70 years young you're a bad ass based on your SB times!! I'll do my best to keep up with you. Your SB times are really impressive.

Well, first day doing my "normal" hard workout day since being sick. It showed but I was committed to finishing it at least. I did a semi-normal lifting session today which consisted of the following - pushups (around 20 very slow either elevated or flat), 35 lb KB one arm swings - 10 each side, 35 lb one are military presses, either lunges or squats (some weighted, some not), one arm KB rows (35 lb again) and then 20 or so incline bench sit ups. Repeated this around 3 1/2 times (4th set on chest and swings only). Waited around 5 minutes (should have waited 10 at least) to cool down and then did the 5K timed row.

Heart elevated (or course) from being sick and also a bit from drinking coffee this AM (unusual for me) on top of lift. It was hard but I finished. Not a great time at all - 20:10, but I felt good about getting a complete workout in today.

Per 1000
1:59.2 / 24
1:59.7 / 25
2:00.7 / 25
2:03.3 / 24 (really struggled through here as I was max HR I'm sure already)
2:02.1 / 25 (recovered OK a bit but not much left here to try to push under 20)

20:10.2 / 5000 / 24

[G-dub]

John - the original John, I was looking back on last years PP group. Hardy might enlighten us more, but his and Magnus's splits for the interval sessions don't seem that far off. Before the test, I think Hardy was in the mid 1:53's on the 4 x 2K and Magnus was at 1:51.8. HD was just under 1:53 for the 5 x 1500 I think. They both went 6:54 - 6:52. Not saying that will be the case here and we know that it is not always apples to apples, but its nice to see that there might be some reason for a hint of optimism. Looking back at Magnus, your times match up very well. Not trying to jinx either!

[mdpfirrman]

John - the original John, I was looking back on last years PP group. Hardy might enlighten us more, but his and Magnus's splits for the interval sessions don't seem that far off. Before the test, I think Hardy was in the mid 1:53's on the 4 x 2K and Magnus was at 1:51.8. HD was just under 1:53 for the 5 x 1500 I think. They both went 6:54 - 6:52. Not saying that will be the case here and we know that it is not always apples to apples, but its nice to see that there might be some reason for a hint of optimism. Looking back at Magnus, your times match up very well. Not trying to jinx either!

Honestly, you're both ready to go sub 7 - no doubt in my mind. Mentally, what's in your mind is more important though. Glenn, you've gotten a lot more mentally tough (perhaps through all that hard slow work you did this year!) this round of the PP than last year's. It's showing on your times and your grit finishing the harder workouts.

[JohnAd]

Thanks once more for the encouragement, I'm now starting to get rid of the mental blocks that are in place and am becoming comfortable with the idea that the next time I do a 2k it will be sub7. I am wary of reading too much into the endurance intervals other than 5k predictions though, I'm getting close to being able to have a swing at my 5k PB (18:29.3) which feels pretty amazing since in August I was struggling to get under 19:50 but I'm not quite there yet. So it seems I'm back roughly in the zone where I was 4 years ago when I did 7:00.7 but not quite where I was for my 5k and 10k PBs and then a new job got in the way of training. It feels like there are more gains to come though but let's see what happens with the mile tomorrow before we get ahead of ourselves.

[mudgeg]

PP Beginners Week 7 Day 3

8000m row. Target pace same as 7/1 - 2:12.5

Actual 2:12.9

So just missed out on my target and legs felt heavy after yesterday's 7 x 500m. Don't like missing targets even if only by a whisker (about 1 watt of a whisker).

Must try harder.

[Bloodbuzz Corio]

@ Mike -good stuff on the 5k after weights - hope you pull up okay from it!

@ Gordon - I wouldn't beat yourself up too much on that miss over that distance - still a really solid 8k in the bank

PP 3.2.6 - SS - 8,000m - 35:10.0 (2:11.8)

Felt okay after the 10k yesterday - and HR for this one a bit under the 'previous 10 average' I've decided to add to my HR charts:



I'm off for a week of work travel tomorrow - expect I will miss a some sessions but will try to keep that to as few as possible. Good luck to all who have a go at the mile tomorrow! Look forward to seeing your times!

[G-dub]

See you on the flip side, Blood!

[mudgeg]

@Bloodbuzz - thanks Rohan.

Rohan you reminded me, also meant to say 'good luck' to all those doing the mile tomorrow.

[S-man]

Paul, I think the mental side of training and racing is underappreciated by many, certainly by me before I started this. One of the biggest benefits I'm finding of being on a progressive plan like Pete's is knowing exactly what I did last time, so going that little bit faster is not too intimidating. And session by session and week by week, I find myself completing workouts that 8 weeks ago were well out of my reach, but now seem quite manageable. Obviously part of this is getting fitter, but a big part is the knowlege and belief that I can keep going when it starts to feel difficult. Pete talks about building mental toughness and other top athletes mention this too. Up until doing this plan, (and I know I still have a loooonnng way to go with this ) I had no idea how you developed it.

Anyway, enough idle chatter - missed my workout yesterday, so PP3.2.3 a day late. You guys know the 4 x 2000 is not my favourite, but strangely enough I was looking forward to it this time.

4 x 2000 r5' Last time my average was 2:12.0 r24 so the plan was to start there for the first 2k and see how I felt.
1. 2:11.8 r24
2. 2:11.5 r24
3. 2:11.0 r25
4. 2:10.8 r25
Average 2:11.3 r24

I think I'd better refrain from calling this either 'negative splitting' or 'flat paced with a faster last' and just state that I'm happy enough with that.

Oh, and good luck guys if you're doing the mile tomorrow - very interested in the outcome.
Sanz

[Goldenbarry]

BPP W7 d2 7x500m. Pleasantly surprised by the result. Completely emptied the tank on this one.