Pete Plan Summer 2015 starts June 14

[Galeere]

Yours is nice as well, good job G-Dub!
I didn´t want to falter, and wasn´t sure what I should start with. Well I am down to 1:47.7 now so I know for the next go-around.
Now on the 5x 1.500m I am unsure as well. I think I will shoot for 1:53. What are you going to do there?

[gregsmith01748]

For first go at any of the long interval sessions, I'd stick with your recent best pace for a 5k or 6k. Play it safe the first time through and go bonkers in the last rep, that will set you up with a good target next time through.

You can also use this marker for the other long interval sessions. My 5x1500 was always a second or two faster than the 4x2k. The waterfall is perfect for negative splitting since it gets shorter. I try to do the 3k about a second slower than the pace for the 4x2k.

Your mileage WILL vary.

[G-dub]

Good thoughts Greg. We have a long way to go, so no sense blowing up the first week. Im going to use current 5K, but / and I think I'm better than my current time. But who cars, I'm thinking that finishing will be more beneificial than having to stop.

[jackarabit]

3k w/up, df 110, target 2:07.2 from 25 May. 1247 rest meters.

Yeh, missed my target on the low side. Novel screwup there and I ain't givin it back no matter what the knuckle rappers say (I know you're there, Henry.). I stuck with the 3:30 rest I'm accustomed to this time. Didn't hurt that bad. Little bit of lactate build in #6. Not coughing. Who could ask for more! :)Jack

[G-dub]

Nice going Jack. Shouldn't your 2K time on your sig line be more like 8:12 or so? Not pushing, just asking.

[jackarabit]

<8:30 maybe? Took most of last yr. to go from 9:15 to 8:43. Well, endurance next and you can be sure I won't be making light of that pace target! Probably won't do the LSD easy day as I need my beauty rest between. Youse guys go on; I'll do as many as I can and catch back on the following week. The Smith variation looks like fun. Can't believe it's me saying that! Jack

[G-dub]

Those 1:58s, 2:00s and 2:02's on today's workout look like you are more ready than you give yourself credit for. I too am going to be conservative on the endurance interval workout. I felt fine after the workout today - I didn't feel like I went 105% - but got more and more tired as the day went on today! Tuesday will be the day for me for the endurance intervals. Mtn biking tomorrow. Not sure about Monday, but it will be easy intensity that's for sure. I'm thinking about focusing harder on one of the hard ones each week (or a little less hard on the others) as a way to not get overwhelmed.

[Bob S.]

Good one Galeere. You could/ should start out a little more aggressively next time given your fast last. I went negative split from 1:47.1 down to 1:40.4 on the last. Averaged 144.6 which is a hair lower than I want but I'm happy to start out the program here. Rest was 3 minutes. SPM averaged 131 - my last was at 137, so most were at 29-30. DF 124.

????? Did you mean 31 and 37?

[jackarabit]

I remember you talked about a weekly either/or on endurance and hard distance, Glenn. I have mixed up the sequence of workouts when I just couldn't face the one next in the schedule but have done the core sessions every week. I may have to try your strategem in future but only as a way to avoid inertial failure. I also have to keep the AT redlining out of the easy days. I always think I have a high tolerance for 85% HR and then very soon I don't. Thinking about putting a governor on easy day pace; say not below 2:25. Sounds wimpy even to me but the speed acclimation is what I want so 60' meterage and HM time is going to have to take a back seat this summer. I will do another HM on 21st June. Never know, might improve a bit? Jack

[G-dub]

I have no problem doing my easy days at 2K + 20 - 25 and sticking with it. My HR gets where it needs to and it lets me settle into a nice show on Netflix! My challenge is to grow the duration at that pace to the 60 + minute range. 40 minutes still feels long to me.

[quickstepper]

Hope it's OK that I'm posting in here. I'm only using the beginner pete plan.

So I'm in week 6 and I've been in seminars all week so my energy at night after my kids are in bed has been no existent. I tried Monday to do 7.5K but only managed 5.5K, 1min rest, and 2K. - time without rest added in was just under 28min.

I decided to just do a nice easy 30min to rebuild after my time off.
Aim was to start nice and easy and just finish without HD. Ended up pretty happy with the result:
8033m (1:52 avg split) - all split in the middle pretty close together - approx. 1340 wit 1320 first 5 min easy set, 1344 on the last 5min.

1000m in 4min cool down.

Up to 7K went really well but the lack of endurance really showed after that. the last 3minutes was difficult.

Not sure if I should repeat week 6 or consider the 8K the beginning of week 7. I'll think about it and see how I feel tomorrow.
Marco

[jackarabit]

Marco, by week 7, Pete Beginner had too much volume for me WITHOUT the optional workouts. Yes, I flunked out of that one also. Maybe I needed Beginner's prep or remedial studies before beginning? Most likely. I think Marston is a good salesman and must have meant Begin Here Plan. One thing I've never seen in this forum is an area of expertise or discussion which did not welcome everyone. Jack

[Galeere]

Nice going Jack. Maybe you can switch the sub 2:00 to the end next time around?!
Thanks for the advise on the 1.500m-pacing, Greg. So 1:53.0 it shall be. That is going to hurt.
Thanks for sharing your work here, Marco. Doing a 30min above 8K is something I would sure like to be able to do. That is going to take a while
Today I did 10k with a capped HR of 130, SPM 23 and another 5k with a capped HR of 145, SPM 24. I still have some muscle ache from my running experience on Thursday. Hope that will be gone by tomorrow.

[G-dub]

I thought we would also have Daniel J? He must be still slinging the iron around. And Superman too!

[jackarabit]

We sort of jumped the gun. Still official Start of Pete Day here. Thornton and Daniel and ?s could also slot in on following weeks.