Pete Plan Summer 2015 starts June 14

[jackarabit]

Galeere writes:

Well I am brooding about what pace to do on the 4x2k coming up. I blew 1:53 on the 5x1,5k, so I will probably go for 1:55.

1:50 + 5 is by the Book (of Marston). Might as well start there and whittle the second time thru. Jack

[jackarabit]

DEPARTMENT OF CORRECTIONS, WORLD WILL LITTLE NOTE . . . DIVISION:

My HM today indexed as subbing for the hard distance first week, fifth session (1.5) of Pete Plan cycle and the edit window has closed. Should read Week 2.5 (2nd week, fifth session). The merest of bagatelles. Don't burn braincells over this if you didn't notice or care! If you did, same same! Jack

[jackarabit]

Got Daniel J. Brown's The Boys in the Boat for Kindle reader as a Fathers Day gift. I hear it's a good read. Jack

[Galeere]

Galeere writes:

Well I am brooding about what pace to do on the 4x2k coming up. I blew 1:53 on the 5x1,5k, so I will probably go for 1:55.

1:50 + 5 is by the Book (of Marston). Might as well start there and whittle the second time thru. Jack

Agreed. I was up early again and thought about doing it today. But then some lactate reminents of yesterdays HM announced themselves and so I went for a 60min SPM 20 at HR avg. 130 and a cap of 140 instead. Now the hard day will come tomorrow .

[Balkan boy]

Today:
Speed Intervals: 8x500m / 3:30min rest.

I did the first seven intervals at 1:50/500m (± 1sec) and 25spm. As usual, I went too hard on the first few, but really wanted to push on the last one. I pulled 1:41/500m at 34spm, witch is my personal best on 500m and lowest numbers I've seen on the PM.
I kind of regret doing it because it took a lot out of me. I've actually gone over 100% of maxHR by 1bpm.

As suggested, I started doing long, easy cool-downs of 10-15-20 minutes, and effect is immediate. I now believe it's an important part of training.

[jackarabit]

I read several days ago some medico who says warmdown does nothing to reduce/flush/utilize lactate and the only benefit easing back slowly from a condition in which "the legs pump the heart," thus preventing fainting or blackout. Have no citation. Jack

[lindsayh]

Today:
Speed Intervals: 8x500m / 3:30min rest.
I did the first seven intervals at 1:50/500m (± 1sec) and 25spm. As usual, I went too hard on the first few, but really wanted to push on the last one. I pulled 1:41/500m at 34spm, witch is my personal best on 500m and lowest numbers I've seen on the PM.
I kind of regret doing it because it took a lot out of me. I've actually gone over 100% of maxHR by 1bpm.
As suggested, I started doing long, easy cool-downs of 10-15-20 minutes, and effect is immediate. I now believe it's an important part of training.

That means of course you have discovered a new MHR! Congrats.
I like a cool down too - even it isn't really scientifically validated. A lot of elite athletes do it and it feels good.

[G-dub]

Good work BB.

I will guinea pig the 4 x 2k. I have no idea how to pace it. Was actually thinking about it more in terms of 90% HR cap. I did the 5 X 1500 on 1:54 and it was not an all out effort - but hard. I was thinking these at 1:56 to start?

[jackarabit]

Best i've done on the 4by2k was 2K + 3.4". Cycle preceding this one I was 2k + 7.4. However, I suspect that my 2k time is a bit stale. If I updated it and went faster, I wonder if I could even make 2k + 8" av on the intervals. I think 1:56 sounds conservative for you, Glenn, but Greg Smith says better to come close enuf to failure and do all the work than go long on ambition and fail short on all counts. What's the old line? Budweiser mouth, Coca Cola a$$. Jack

[G-dub]

4 X 2K. 155.0, 155.0, 155.0, 155.7. (Lost heart at the beginning of last interval, also had to rearrange a thing or two if you catch my drift and lost chance for perfect 155.0 splits!). 155.1 average. Didn't kick at end. My HR was high and it was hot. I partied with friends too much. Blah blah blah. I think on a better day (no hangover dehydration) MAYBE it could have been 154.5 average or 1/2 second slower than 5 x 1500 (which is what I thought Pete paced them at). Anyway, did them all. I'm OK with splits. On to the next one - 4 X 1000 is lurking.

[G-dub]

Got Daniel J. Brown's The Boys in the Boat for Kindle reader as a Fathers Day gift. I hear it's a good read. Jack

A very fun and thrilling read.

[jackarabit]

Week 2.2
8K recovery
Rate capped 25spm
HR capped 140bpm (ut2)
1k w/down

Final page below.

[Galeere]

4 X 2K. 155.0, 155.0, 155.0, 155.7. (Lost heart at the beginning of last interval, also had to rearrange a thing or two if you catch my drift and lost chance for perfect 155.0 splits!). 155.1 average. Didn't kick at end. My HR was high and it was hot. I partied with friends too much. Blah blah blah. I think on a better day (no hangover dehydration) MAYBE it could have been 154.5 average or 1/2 second slower than 5 x 1500 (which is what I thought Pete paced them at). Anyway, did them all. I'm OK with splits. On to the next one - 4 X 1000 is lurking.

Pretty slick, G-Dub. I will try to match that both with a bar - visit this evening and with a 1.55-goal tomorrow morning.

[gregsmith01748]

Hi,

Here's a link to an article about the efficacy of cooldowns.

http://greatist.com/fitness/should-i-do ... ter-cardio

The jump up of the studies. Cool downs do not improve delayed onset muscle soreness (DOMS), but help reduce the likelihood of blood pooling in the legs and loss of consciousness.

My personal experience is far from scientific, but I have noticed significantly less fatigue and stiffness later in the same day of the exercise if I do at least 9 minutes of cool down compared to situations where I went hard, and had to rush to get to a meeting.

[Bob S.]

I like a cool down too - even it isn't really scientifically validated. A lot of elite athletes do it and it feels good.

Whether it has ever been established by scientific testing or not, it appears that the folks engaged in horse racing are convinced of it. The use of a hot walker after a race is standard practice. There is big money involved in keeping the top race horses healthy, so I strongly believe that the owners know what they are doing.

Bob S.