Pete Plan Autumn 2015

mdpfirrman · Post by **mdpfirrman** » December 28th, 2015, 2:51 pm

Back in the saddle so to speak today. Lower back hurt all last week and when it finally started feeling better I felt like I was fighting off the flu. I take megadoses of Vit C, D and Garlic all Winter and really never get full blown flu / colds any more but I'll feel under the weather for about a week at times when my body's fighting it off (really body achy and headaches and such was my last week).

Started back with PP today. Did the 4 X 1000m. Got a HRM for X-mas and was excited to try it out. Never did get it to sync (I'll have to look at that later). Phone wasn't charged so no music - terrible way to start. Also, couldn't snap pic of my time so no great record of it either.

Started out OK, roughly 1:54 or so and stayed about there until the last set. Went hard at the last set and had my shirt of all things get caught in the seat (the back of my shirt). That's a first. I'm guessing that I was leaning too far back on the finish and my shirt tail is a bit long. Threw me way off on the last set - 1:58 after nearly coming to a complete stop to figure out what the hell was going on. Had around a 1:50 for the first 500m roughly so the time off hurt but not all that bad - took 6 sessions off from training unfortunately. I'm sure it set me back two to three weeks (one PP rotation).

Hope you're healing well Jack! -- didn't know if your surgery was tomorrow but I thought it was last Tuesday. Hope the surgery was boring as planned.

mdpfirrman · Post by **mdpfirrman** » December 28th, 2015, 5:53 pm

Figured out the HRM part on the website (by reading up on it). Didn't know I had to go to More Options before I started on the PM5 to pair up my Polar F7 Smart Bluetooth. Starting tomorrow, I'll have HR information too on my workouts, which will be nice to have.

bisqeet · Post by **bisqeet** » December 29th, 2015, 10:45 am

mdpfirrman wrote:Figured out the HRM part on the website (by reading up on it). Didn't know I had to go to More Options before I started on the PM5 to pair up my Polar F7 Smart Bluetooth. Starting tomorrow, I'll have HR information too on my workouts, which will be nice to have.

yep - i'm a full beleiver of HR capped training instead of pace (for recovery)

G-dub · Post by **G-dub** » December 29th, 2015, 5:25 pm

3 X 15' easy 2:12 r22. Spent all day traveling yesterday. And a night in the ATL airport. Fun fun.

Went over the 4M meter mark on this one!

Galeere · Post by **Galeere** » December 30th, 2015, 2:39 am

G-dub wrote:3 X 15' easy 2:12 r22. Spent all day traveling yesterday. And a night in the ATL airport. Fun fun.

Went over the 4M meter mark on this one!

1 M more and I think you will get a T-shirt

.

christopherregisryan · Post by **christopherregisryan** » December 30th, 2015, 11:50 am

Round 3 of 4x500m w 5' rest. Total time: 6:01.7. Avg. Split: 1:30.4. Splits were 1:30.4 x 4. Beat round 2 by 0.8 splits and round 1 by 1.9 splits. Tried to beat 1:30 on my last interval, but hit the lactic acid wall at about 200m from the end. It was a long 30 seconds, but I managed to hang on to 1:30.4. I also felt the mild panic of not getting enough oxygen after interval 1. I thought I had warmed up adequately (over 4k including some brief intervals down at 1:35), but it was clearly not enough. I will take another 5-10 minutes next time. Right now I am not confident I can row a low 1:30's split straight through for 1k. I hope another cycle or two will get me there. I think today's pain and panic will cause some adaptation for future weeks. Best. - Chris

bisqeet · Post by **bisqeet** » December 30th, 2015, 2:35 pm

Hard HM
felt good at start - changed target to 1:55 from 1:57 (PB)
felt very doable - I think 1:54 might even be possible
groin was 7rting 10k in - it was very cld in the shed, and i dont think i wamed up sufficiently-the last 11k were quite painfull even with reduced pace.
sauna is on now tho
the 2kg from xmas are a little less now

still a PB, but there is plenty more in there - sub 1:20possibly...

: 20151230_HM.jpg (58.6 KiB) Viewed 6142 times

christopherregisryan · Post by **christopherregisryan** » December 30th, 2015, 5:03 pm

bisqeet wrote:Hard HM
felt good at start - changed target to 1:55 from 1:57 (PB)
felt very doable - I think 1:54 might even be possible
groin was 7rting 10k in - it was very cld in the shed, and i dont think i wamed up sufficiently-the last 11k were quite painfull even with reduced pace.
sauna is on now tho
the 2kg from xmas are a little less now

still a PB, but there is plenty more in there - sub 1:20possibly...

Great job. Very strong. You have PBs in the bank for 5k, 10k, 30' and 60' for sure. Best. - Chris

G-dub · Post by **G-dub** » December 30th, 2015, 7:14 pm

Awesome stuff as always, Dean

I ran about 5 miles and rowed about 5 miles. The run in particular felt really good and made me believe I might be getting healthier. Fortunately I am heading out of town again for the New Years weekend to watch my UGA Bulldogs (my undergrad degree) play Penn State (my graduate degree) in Florida so I will be forced to take a break. I'm hoping it will do the trick and I can get more intensity going in my workouts.

I lowered my feet to only have one hole showing and it makes for a nice long pull ( for my short arse). I used to have it with two holes showing. I'm not sure yet if it will help or hurt speed. I've also upped the drag to 115-118 or so. Turns out I was at 95 - 100 for a long time which in hindsight seems too low for me. I feel like I'm getting more out of each pull now.

Bob S. · Post by **Bob S.** » December 30th, 2015, 8:19 pm

christopherregisryan wrote: I think today's pain and panic will cause some adaptation for future weeks.

The prescription for pain and panic is patience and persistence. And - as Jack suggested - perspiration.

Bob S.

bisqeet · Post by **bisqeet** » December 31st, 2015, 7:39 am

I'm going to be restarting the Pp plan on Saturday, but maybe a little modified.
I was thinking about adapting it to a four week program to include the CTC (min. Twice) and also a few longer intervals (3x5000). The four weeks should also implement 5000/10000/2000 Tt to be able to modify pace targets for the regular system. Also for my health I was thinking about introducing a km/week cap....

Thoughts?

G-dub · Post by **G-dub** » December 31st, 2015, 8:58 am

Dean, why not? I suppose there is a reason to keep it pure and to the letter if we are to call it the Pete Plan. But at the same time, you need to do what fits with your goals and what your body is telling you. I'm starting again too, but will adapt the interval a sessions slightly to what I need to accomplish the next 7 weeks or so. I am going to change out the speed pyramid for 750's and probably keep the distance down for the speed intervals to 3K instead of 4K. I'm also going to drop either the endurance intervals or the hard distance and like you, I want to have one of the endurance intervals be a little longer (3 X 3K) I guess if there are objections from the keepers of the spirit (which I totally understand) we can start a new thread called "Sort of like the Pete Plan Winter 2015/16"!

mdpfirrman · Post by **mdpfirrman** » December 31st, 2015, 10:23 am

Nice work Dean! Very fast intervals too Chris!

I'm down a bit with the flu. First time I've felt this bad in years. I do think my supplements mitigated it (not completely miserable but certainly not 100% either). I worked out on Mon / Tues (started back PP) and by Wed felt like crap again. Too much too soon. I'm feeling better today and think that I'll take off the rest of this week and try to begin back on Monday again.

As far as the PP modified, that's essentially what I've been doing. I just keep it simple and cut off the last SS row (day 6) keeping everything else the same. I do think the plan is built for youngsters overall but I also know that there are folks my age (51) doing 100K per week. I plan on doing the PP year round though and I'm sure I'll adapt to the meters quickly and the wear / tear on my body too. Actually, it's not that much harder than what I was doing on my own (just not rowing specific). My goal with the new year is to do the PP until my race late February but then continue to do it with the three speed workouts per week along with the two SS workouts of around 8K meters increasing to perhaps 10 or 12K as I become adapted more. Once that's not challenging, I'll look into adding the sixth day. I wouldn't mind getting back to trail running on my sixth day (the only type of running I enjoy).

bisqeet · Post by **bisqeet** » December 31st, 2015, 12:22 pm

: FB_IMG_1451578734838.jpg (34.18 KiB) Viewed 6051 times

Gute Besserung !

Controlled 60 mins to end the year.
Hope everyone keeps safe and well - see you all in '16

christopherregisryan · Post by **christopherregisryan** » December 31st, 2015, 1:05 pm

Bob S. wrote:The prescription for pain and panic is patience and persistence. And - as Jack suggested - perspiration.
Bob S.

Thanks for the apt, alliterative, advice, Bob!

To Dean's question: I have been posting my modified PP speed intervals here for weeks. I even post them on the Pete Plan Facebook page and occasionally get a "like" from Pete himself. So my vote is to modify your workouts to fit your goals and training needs and please share them here. The C2 forum is all about mutual encouragement, which transcends a particular regimen. For them most part, when someone posts a workout we all have a pretty good idea about the rigors and results. Moreover we all draw encouragement from the successes of others. Best. - Chris

Concept2 Forum

Pete Plan Autumn 2015

Re: Pete Plan Autumn 2015

Re: Pete Plan Autumn 2015

Re: Pete Plan Autumn 2015

Re: Pete Plan Autumn 2015

Re: Pete Plan Autumn 2015

Re: Pete Plan Autumn 2015

Re: Pete Plan Autumn 2015

Re: Pete Plan Autumn 2015

Re: Pete Plan Autumn 2015

Re: Pete Plan Autumn 2015

Re: Pete Plan Autumn 2015

Re: Pete Plan Autumn 2015

Re: Pete Plan Autumn 2015

Re: Pete Plan Autumn 2015

Re: Pete Plan Autumn 2015