Pete Plan Summer 2015 starts June 14

[jackarabit]

Galeere, I did fail on the pacing. I blame adrenalin contamination from Wayne's World. Jack

[jackarabit]

Decided to alter my MO and do more of the rest day stuff but AS rest day stuff. Man do I have a hard head. No discipline. Going to have to put the cuffs on HR (UT2/140bpm cap). Inaugurate the new regime today right after I laze around watching the Tour de Suisse and the Dauphine on timeshift. Jack

[G-dub]

5K UT2/1 erg plus 2 hours on the mtn bike. The mtn biking throws a wrench in the schedule. I'll let it replace one of the steady rows.

[jackarabit]

Week 1.2
10k HR cap 140bpm
Df 110

[quickstepper]

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

Hi Jack... Yeah, I'm finding it tough going for sure. Maybe I've started at too fast a pace in week 1. I've never been one to take it easy, cardiovascular wise.

I agree that I wish there was more discussion about the pete plan. I did find a large discussion topic in the free spirits rowing site. I hope it's OK to post the link here... If not it's easy to find on google.

http://www.freespiritsrowing.com/forum/ ... start=3700

Lot's to figure out in any case.
Good start for your Pete plan though Jack. You left some gas in the tank for the last split which I think is a positive.

Marco

[quickstepper]

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.

I read about your running experience and agree with the other posters...You need to watch it with running and rowing. You build a really powerful engine with rowing which can easily lead to you ripping apart the chassis when you go out for a run. I've fallen into that trap as well. My speed in running increases but my joints just can't handle the pounding so I really have to hold back and need to increase the speed gradually over weeks or months to let my body adapt. Going for a run, cold, after years "on blocks" is just asking for it.

I would advise against intervals too soon as well. I am fairly comfortable at 9mph for 20minutes but about a month ago I got the bright idea to start doing 11mph and 12mph 1 minute intervals thanks in part to the increases in speed and power generated from the Pete plan. As a result I pulled my hamstring slightly. Luckily I'm older and wise enough to tell myself to ease up. I've stopped the intervals for now and gone back to the non interval runs until my hamstring feels better again.

I'd say keep trying with the running... Once you're back in it I think you'll really enjoy it. Rowing teaches you to really relax through the "pain". What you learn through rowing allows you to calm your breaths and you figure out how to stay relaxed (strides and posture) while running (if that makes sense).

Regarding my times... I think you'll be able to 8K but you may have to blast through those caps . My times aren't HR capped since I'm not a fan of having the monitor wrapped around my chest. May try again in the future. I do try and keep the SPM below 24 as per Mr Marsten.

Marco

[lindsayh]

I agree that I wish there was more discussion about the pete plan. I did find a large discussion topic in the free spirits rowing site. I hope it's OK to post the link here... If not it's easy to find on google.

http://www.freespiritsrowing.com/forum/ ... start=3700Marco

There is a ten year thread here that has covered a lot of territory

http://indoorsportservices.co.uk/forum/ ... f=4&t=5409

[jackarabit]

A lot of hidden gems in the ISS topic Lindsay links.

This from Marston, 16 Mar 2004:

Training this way brings my distance paces down a lot quicker than doing distance work alone could do.

Eleven weeks of PP forced me to develop--and acclimate to--improved pace going short and middle distances. Being able to say the same of 60' and the HM by year end would Ice the Cake!

Jack

[Galeere]

Thanks for the advise on the running Marco. My legs still felt sore today. Which might be an excuse for my blow up (a bad excuse that is):
All done on DF 150
I did a 2k warm up
then
1.500m at 1:52.8
1.500m at 1:52.6
1.500m at 1:52.7 (oops- first warning)
meltdown in the 4th interval after 600m. Just couldn´t pull 1:53 any more, especially the legs giving in, slowed down to 1:56 , couldn´t bear that mentally and gave up.
HR stayed below 160 on the first interval but thenm went above 160.
One problem is that I did that in the morning, while my PB all come from midday TT in the gym. System not on go this early?! Well all bad excuses, it comes down to the fact that 1:53 was not managable and I should have tried with a 1:55.
Cooled down with a slow 5k.

[jackarabit]

Could well have to do with time of day. This rusty old Tin Man has to wait until mid day. Jack

[G-dub]

30 minutes UT2/1. HR cap 148 - 70% HRR

[jackarabit]

Week 1.3
df 110
Pace target: 2:12.6 from 31 May



Had to offer body reup bonus midway #3. Smooth #4. #5 There's the barn!

[G-dub]

Dang guys, I'm going to need 2 days easy between those interval workouts. Impressive that you are on it after one day. My theory (not to make too much of a Mr. Pete-Tatoe Head out if it) is that the long intervals and hard 5 K are about time and pace at AT, so I might use that as a way to pace and not have them be efforts that end up as TR/ AN. Maybe 80% -85% of 2 K watts and 170 HR cap. That's the other reason I thought they could be alternated every other week if fatigue sets in since they are in the same space. Of course I am also over thinking it as usual.

[Galeere]

Well done, Jack, at least one among us who knows how to pace 5x 1.500m

[Galeere]

Dang guys, I'm going to need 2 days easy between those interval workouts. Impressive that you are on it after one day. My theory (not to make too much of a Mr. Pete-Tatoe Head out if it) is that the long intervals and hard 5 K are about time and pace at AT, so I might use that as a way to pace and not have them be efforts that end up as TR/ AN. Maybe 85% of 2 K watts and 170 HR cap. That's the other reason I thought they could be alternated every other week if fatigue sets in since they are in the same space. Of course I am also over thinking it as usual.

Well, with two intervals per week it is possible to spread them more than Pete Marston did. But then he probably figured that the hard distance should be as hard as the interval training. If I feel up to it I might take another shot at the 5k (and the ctc) on Wednesday. But certainly not in the morning