Pete Plan Summer 2015 starts June 14

[jackarabit]

G-dub writes:

Dropped .8 seconds per 500 from last time on May 21, 2015. It must be working.

Ya think?

I swear i'm not straying from the easy day/recovery/UT2 path tomorrow. Ain't misbehavin', i'm savin' it ALL for you, old hard distance. Jack

[kacken66]

The plan is built around 3 quality sessions that include 2 interval sessions and one "hard" distance piece. The rest of the days are filled in with more UT type efforts. Some say you can swap or drop one of the UT type efforts. I personally think that the endurance intervals and hard distance piece has some similarity so one of those could be dropped or you could alternate them every other week. If you are not planning on testing 2K soon, however, one could make an argument that the short intervals could be dropped. I think it comes down to where you are at in your training and what you are aiming for. Let's see what others say.

Thanks to you and Jack!
Very pleased for the feedback, will improve My plan! // Magnus

[G-dub]

You are welcome to put your workouts and thoughts into this thread and join in the madness. The original group will be starting our second three week cycle on Saturday, which includes 8x500 on 3:00 rest (I think we did 3:00 instead of the suggested 3:30 the first cycle). I saw you did a nice 5 x 1500. We will do that one next week too.

[jackarabit]

Anyone interested in getting the Google.docs spreadsheet from Greg? Group access with self entry is attractive. I doubt if anyone here has the time and inclination to take on stats keeping for the bunch.

The facts of training results and improvement are going to get lost in a thicket of commentary and daily pulse checking if we don't use it. On the other foot, training is a means of pursuing personal goals--whether pushing toward a 6:57/2k or for a general fitness uptick. Proof in the pudding; no need for dirty pots and pans?

Jack

[jackarabit]

Week 4.4
Recovery
8K UT2
Df 110
No warmup
1500 w/dn

No botched interval do-overs this week due to rubber quads. But the urge to blow thru UT2 HR still strong! I gave in.





%Time in HR Zones

[G-dub]

Anyone interested in getting the Google.docs spreadsheet from Greg? Group access with self entry is attractive. I doubt if anyone here has the time and inclination to take on stats keeping for the bunch.

The facts of training results and improvement are going to get lost in a thicket of commentary and daily pulse checking if we don't use it. On the other foot, training is a means of pursuing personal goals--whether pushing toward a 6:57/2k or for a general fitness uptick. Proof in the pudding; no need for dirty pots and pans?

Jack

Sure! I was just the other day thinking a spreadsheet would be nice.

Easy 30 minutes UT2. Muggy today.

[jackarabit]

Burpee output for Jack's of 7-8-15:

[Galeere]

Back on the erg. Devestating.
10k, free rate @ 2,07 with a HRavg. 148, max 161. A joke, feeling like sh.....

[jackarabit]

Some day you'll look back on this and . . . look back on this. Trust your weather moderating and good old 98.6 (37C) back again. Ease into it over the weekend, Brother. Jack

[G-dub]

Another crappy hard distance day. Bailed at 3K on 1:55 average. HR was getting to TR at that point and I didn't think I could get home (or I didn't want to try). Took a minute and then did 2K at 2:00. WU/CD @ 2500 and 2000. I really thought I was going to stick it out this time. I'm not sure how productive I am on these workouts. I'd probably be better off calling it a "brisk" distance day (hey, didn't I say that last week!?). Any advice would be welcome. This is too damaging to the psyche. Maybe next week I'll pace off of my old PB and just see if I can improve it the last 1K or so.

[G-dub]

Coach Greg, if you are listening,

Tell me what to do:
1. Keep sloggin away at the hard distance and messing it up until I don't
2. Drop the endurance intervals
3. Drop the hard distance
4. Rethink what hard is and pace on something that I finish and then try improve on that.
5. Do a breezy 3 or 4 K and try to bring that time down each week.
6. Do 30 minutes at doable bunt tough and can the 5K idea

I know some of its mental, but I also think I am not recovering from the Tuesday intervals fast enough to do well on Thursday.

[jackarabit]

Week 4.5
Hard Distance 30'
Df 110
No w/up
3500 w/dn

Oh Frabjous Day, Callooh, Callay. Another PeeBee Come My Way! I did have to do a little bit to get it. Supposed to be 30'/20r but got out of hand and the next thing I'm haulin and watching the redline. Added 174m. Pace 3.7"/500 faster than last on 18 Dec. 14.

First screen only. Gotta go (tornado watch)

[jackarabit]

Hey Dub, we must have been sawing away about the same time. Was your distance goal 10k as per the optional 4th wk? Up and down week for me too. Blew up on the 3x2500. Felt like crap yesterday but bounced back and had enuf salt to sit on the redline and like it today. Funny one day the mind leads and the body follows. Next day total rebellion. And on the rare day, the throttle gets tied down nobody knows how and no plan at all comes together. Gotta luvit. Jack

[gregsmith01748]

Coach Greg, if you are listening,

Tell me what to do:
1. Keep sloggin away at the hard distance and messing it up until I don't
2. Drop the endurance intervals
3. Drop the hard distance
4. Rethink what hard is and pace on something that I finish and then try improve on that.
5. Do a breezy 3 or 4 K and try to bring that time down each week.
6. Do 30 minutes at doable bunt tough and can the 5K idea

I know some of its mental, but I also think I am not recovering from the Tuesday intervals fast enough to do well on Thursday.

Try this. Next hard distance day, do a strongly negative split session. Dial up a 6k and start at your target pace + 5. After 1000m speed up by 1 second on pace. This will make it hard over the last couple thousand meters, but before that it is much more pleasant. It keeps you distracted too.

[G-dub]

Greg - got it. Will give it a go.

Jack - nice 30

Galeere - welcome back