Pete Plan Autumn 2015

[Bob S.]

Bob, for the short interval workouts of 3.5 to 4k total volume, I omit one 4' segment from the Fletcher Warmup. Total last time used, 3070m at my paces, conforming to the Marston prescription for speed interval warmup in the lunch hour blog, including the bursts of higher pace. I have no doubt you are correct as to Mr. Fletcher's intention. Historical awareness and critical rigor are at the service of all who honor truth, fair play, and credit to him to whom credit is due. Thank you. Jack

My own experience was that in doing intervals, say 8x500, with a 12 warm up as recommended for TR work, my second and third intervals would always be faster - and easier than the first. My conclusion was that I wasn't getting enough warm up. I have regularly used the EF wu for 2k time trials and races, but never for training workouts. I have also used it for 1k and 500m time trials. As I said in a previous post, I think that those shorter pieces probably should have an even longer wu, but mental laziness led me to just stick with the EF.

Bob S.

[jackarabit]

in my experience, I have found that overly fine distinctions, like well chewed pencils in a drawer, do not sharpen each other. Jack

[bisqeet]

in my experience, I have found that overly fine distinctions, like chewed pencils in a drawer, do not sharpen each other. Jack

i'm going to have to start collecting these .... Jack, sometimes your answers just crack me up...

[Fish out of water]

Way to shut the door on the last rep, Fish! Lot of daylight between that one and the first three. Finding your erg legs now.

Thanks for the encouragement Jack. Definitely feel like I'm making forward progress, which is the goal. Curious to see how far I can take it.

[G-dub]

Way to shut the door on the last rep, Fish! Lot of daylight between that one and the first three. Finding your erg legs now.

Thanks for the encouragement Jack. Definitely feel like I'm making forward progress, which is the goal. Curious to see how far I can take it.

Absolutely. You've got it now it looks like. Nice session

[gregsmith01748]

Back on the topic of warm ups, I'm another guy in the EDDIE Fletcher camp. Over time, I've changed it a bit. The first change was turning the 45" bit into a minute, mainly to quiet down the OCD part of my brain. More recently, I've slowed down the slow bits at least at the beginning. I did this because a slow start seems to help in endurance workouts.

I agree with Bob (and the specific advice from the Interactive Plan) for longer warm ups before shorter pieces.

Specifically:
- for short interval workouts and time trials up to and including 2Ks: full fletcher
- for long interval workouts, hard distance workouts and time trials up to 10k: 2k with 3x bursts at target pace of 10 to 20 strokes each. Before, between and after the bursts, I row about 5 seconds slower than my "steady" pace.
- for longer time trials like 60' or HM: 1k with a single burst at pace (just to get a taste).
- for steady state rows: I never used to warmup for these, but recently, I have started to "ease into" my endurance training by doing 5' at target pace + 10, 5' at target pace + 5, and then glide right into the rest of my 60 to 80 minutes of aerobic delight.

I'm also a big believer in cool downs. My current favorite is the "happy ending" cool down. For this, you split the distance for the cool down into even chunks, start a little faster than steady state pace, and slow down in each chunk. For example, in a 2k cooldown, I might start with 500m at 2:00, then 500m at 2:05, then 2:10, then 2:15. The fun is trying to hit an average of exactly 2:07.5 on the last stroke.

I started doing these for fun and I noticed that it seemed to help revive me after a really hard workout. It's amazing how hard it is to row just a second or two faster than steady can be after you've done a really hard 4x1000!

Just like warm ups, I do a longer cooldown (5k) after a race or short interval workout, 2k after just about everything else.

[christopherregisryan]

Second time around for 8x250m 3.5' rest. Total time: 5:58.0. Avg Split: 1:29.5 @ 37. Splits were: 1:30.8; 1:30.6; 1:30.4; 1:30.4; 1:30.2; 1:30.0; 1:28.0; 1:25.8. 1.6 split improvement from my first attempt (6.7 seconds). I think this will be the end of the easy gains. Time to grind it out now. Happy Thanksgiving to those who are celebrating. Best. - Chris

[jackarabit]

From one horse's mouth (the Pete Plan FAQ from Marston's Lunch Time blog
http://thepeteplan.wordpress.com/the-pete-plan):

How much should I warm up for each session?

Again, warm ups are largely down to personal preference. The harder the session, the more you should warm up, though. For the steady distance sessions there is no real need to do any warm up. For the endurance intervals you might like to do somewhere between 1 and 2k at a steady pace, with breaks to drink water. For the speed intervals you might like to do between 2 and 3k, with short bursts at faster pace, again with breaks to drink water. Warm up adequately, but don’t row to exhaustion during the warm up!

and from another (Indoor Sports Services Interactive Programme for 2k race prep http://indoorsportservices.co.uk/training):



Warmup recommendation from IP 2k for interval workouts which train primarily in oxygen transportation pace/HR/power zone:
12-15 minutes

Warmup recommendation from Pete Marston for interval workouts of total volume 3.5 to 4k which also train principally in TR zone:
2-3k with short bursts of increasing intensity

Fletcher warmup:
Roughly 20'.

Jack uses a shorter warmup of 15 minutes 45 seconds BASED ON the Fletcher model, retaining the Fletcher schedule of times, paces and stroke rates but also meeting the time specification of the IP 2k. Jack is very deferential concerning the itty bits such as 45". Jack's snail-like pace has him covering roughly 3k or the Marston-recommended distance for warming up speed interval sessions of up to 4k total volume.

I observe that most of us gather training insight where and when we may and tweak the specifics to our perceived needs/desires/dislikes/failures/phobias and, one hopes, current capabilities. My viewpoint is not identical to those of either Bob or Greg although I have little doubt that their observations and tactics work well for them as mine do for me. I heartily agree with both these gentlemen that more warmup is nearly always better than less.

[jackarabit]

Answers go well with questions, Dean, as do parries with thrusts.

[G-dub]

Wasn't my day today. Must be tired. First interval was on schedule at 1:55 but I noticed I was laboring more than should have and heart rate was topping 90% HRR already (so it wasn't all mental). Started the next with good intention but ended at 1:59 (and it sucked). No power, no wind, and no will to continue at that point. Warmed down and packed it in. May try to do an easy row later (not really sure what it would do besides make me feel better) or just come back ready for the next session. It happens to me sometimes and I think only one day between the intervals got me this time.

[jackarabit]

While messing about in an aimless and paceless 30' @ the Y this morning, I did rolling starts and power 10, 20 or 30s, Saw two consecutive 1:39s on the monitor during the second go at 20 strokes. Never seen even one before now. Who says Gramps can't get it down? Not ubermensch stuff but for me progress.

Drag factor was an unbelievable 216 @ 10 and 86 @ 1 this morning! After nearly a year of beating my gums to the gym manager about periodic rower maintenance, I found a way to light a fire under him. Went over his head (and those of the well-intentionned ball passers, smoke blowers and flak catchers in the chain of command) and spoke to the state YMCA Association which has oversight over the locals. Apparently someone there has "gifts of persuasion" that I do not--size 14FFF! I will be on the lookout for pink dumbell trip hazards and anyone carrying 45 lb plates overhead. You never hear the payback that kills you.

[jackarabit]

Time to get stuffed and watch football, Dub. Maybe a good trail ride with the Buds? Better days in store after our harvest festival.

[bisqeet]

pffff...
PP W2D5 - Steady session.
was planning all day, thining about that magic 2:00 paqce for a HM, so that was the name of the session.

Started off at a 1:58/1:59 pace and just sort of kept it there -

20151125_PP_2.5.jpg (112.73 KiB) Viewed 5447 times

honestly ? - i found it a lot easier than trying a sub7 - still had a little juice to end the last few meters at a good lick.
PB / SB by ~2 mins

ignore the HR towards the end - the pm5 lost connection

[christopherregisryan]

PB / SB by ~2 mins

Great row, Dean! I think you broke your 60' PR while you were at it. You are inspiring me to push myself a little harder on my upcoming HM. I have been assuming I could not go sub 2:00 splits. Maybe I should rethink that assumption. Congratulations! - Chris

[G-dub]

Amazing work Dean! Well done.