Pete Plan Autumn 2015

[jackarabit]

Dunno Glenn. 8:12-14 maybe.

[G-dub]

You are taking time off in chunks. My guess is that there is some more to peel off if it remains fun to do so.

[hjs]

Dunno Glenn. 8:12-14 maybe.

Good 4x1 with a nice fast last Jack

[mdpfirrman]

Nice work Jack!

Not much to report today. 8K today, steady work, around 2:11 consistently (with some boredom speed ups here and there) @ around 25 SPM. Nothing close to a half marathon!

[Hillclimber]

So, I'm all for the occasional flame out! Celebrate the fly and die every once in a while. We all need a bit more drama in our lives. If you want to row right on the edge of that precipice in a race, you need to fall off it a few times in practice.

Wise words, Greg.
I loathe the pains of a fly and die - both the physical, if one buggers on, and the mental, at having lost grasp of good discipline. But how do we really know our absolute limits without a few failures?
Damien

[Galeere]

Very nice improvement on the 4x1 k indeed Jack. Nice pacing/negative splitting too. Congratulations.

[G-dub]

C1: 4 X 1K

Goal: +/- 95% goal 2K watts
Outcome: +/- 95% goal 2K watts

1- 1:47.6 / r31 / 177 HR
2- 1:47.3 / r31 / 185 HR
3- 1:47.0 / r32 / 185 HR
4- 1:49.3 / r32 / 182 HR (steady HR makes me think that leg strength / power is the issue*)

Average: 147.8 (something to work from I guess)

Fletcher warm up (first time doing that) + 2K cd

* or anaerobic conditioning as H said. It didn't feel like a fly and die kind of thing. First 3 felt really good and recovery came down to 110-112 easily each time.

[jackarabit]

Glenn, no Hi 5s this time for meeting or exceeding the Pete criteria for ideal workout execution. I gather from your recent speculation that you are all too aware that PP is mainly concerned with practicing the budgeting of power and endurance for the 2k distance (ingraining the execution of game-day strategy) at the expense of creation of power and endurance.

Many of us resort to a rough periodized model of training in which PP is one component. Several calendar months emphasizing the base work of steady distance and power-per-stroke shouldn't be shorted! No sizzle without the steak.
Altho I am not out of patience with doing PP, I do recognize that it is not a stand alone training scheme. You are impatient of Pete and on watch for the fresh view and the new departure. The dust you kick up makes my inner conformist sneeze but it also makes me think. Congrats on that!

[G-dub]

Jack, I'm not 100% sure what you are advising me on, but I can assure you that if I was executing better, or didn't feel like something was either lost or missing from my abilities, I wouldn't be impatient with the PP (excepting the fact that I piss and moan about everything anyway). I gave the 4 X 1 a good go, although I had it in my mind to do 3 instead of 4 (and even Pete himself has done that - I saw his post). Turns out the 4th didn't accomplish anything except to show me that I'm off.

[jackarabit]

Glenn, parden me for babbling on. I thought you had intentionally installed a rheostat on the anaerobic interval session because you wanted a shorter period of sharpening leading up to the 2k test. Splitting three reps by the book and turning it down on the last might be an option in my case given that I typically thrash around like a loose fire hose on the final. And if Pete says it, I'll have to do it! I will stop thinking about your thinking and jumping to the conclusion that your workouts must necessarily put your brainstorming into practice.

[G-dub]

Glenn, parden me for babbling on. I thought you had intentionally installed a rheostat on the anaerobic interval session because you wanted a shorter period of sharpening leading up to the 2k test. Splitting three reps by the book and turning it down on the last might be an option in my case given that I typically thrash around like a loose fire hose on the final. And if Pete says it, I'll have to do it! I will stop thinking about your thinking and jumping to the conclusion that your workouts must necessarily put your brainstorming into practice.

Had I finished on 3, I would have been in better condition to accept the compliment as having done something sensible! I knew I was done at that point (or at least gotten out of it what seemed productive) but for the good of the order ventured a fourth. But it wasn't a throttle back by physical intention, maybe mentally I wasn't jacked up enough for it. And it certainly thrashed about at the end. Anyway, the whole point is spending time at a particular effort level to "stretch the boundaries" and then to recover so as to fight another day. Thrashing about below those parameters, or even above, may not make sense unless, of course, it is intentional - like to see how much you can endure or to test your limits every now and again. But if you think about it, the way we have spirited this PP is that we don't get credit unless we have done a PB with mad style, and for me that is too much think about, gear up for and to do 2 1/2 to 3 times a week. PS - it is enlightening to read the PP thread on the British site - especially when the man himself was working out and giving advice. There are many really dedicated folks to get inspiration from on it.

[jackarabit]

W3S2.1
Recovery
5' treadmill
5k @ 2:30
Leg curls
Shoulder rotations
Roman chair x20
Lots of leg, glute, lower back stretches

later @ home still warmed up and stretched out:
S2.2
5k @ 2:22.1
24spm av.
HR 133bpm (67% HRR)
1350 CD

* Legs empty @ gym earlier. Can't believe they were up for even this short gallop 2hrs. later. Probably breakfast kicking in.

[Bob S.]

[quote="jackarabit" jumping to the conclusion [/quote]

My favorite exercise along with dodging the issue, hitting the sack, beating about the bush and a number of similar activities.

[bisqeet]

PPW3D5 10k hard
picked a difficult pace and tried to Keep it, got distracted with the HR Monitor and at one stage just needed a few strokes off pace for a breather

Good News is set a new PB for the distance
Betternews is i know i can break the 38 min

before starting the PP - my PB was 39.19, first tine i dipped under the 39min was on the PP

2k wu
10k session
10k warm down @ 140 cap

20151202_PP_3.5.jpg (102.21 KiB) Viewed 5303 times

[jackarabit]

Beautiful thing, Dean! You are the Man.