Pete Plan Summer 2015 starts June 14

[Galeere]

Galeere, i'm not acquainted with the Fletcher breathing exercise despite mentioning that I sometimes use the Eddie Fletcher warmup designed for 2k racing. I have an old PowerBreathe device but don't enjoy using it. I do take 3 or 4 big breaths eight after the sit up and beg. I'll have to search out the Fletcher rec. Thanks. Jack

I didn´t understand what Fletcher is saying about the breath device as well, but understood the concept of flushing out CO2 out of the blood stream. Funny thing is that in my youth I was a member of a high school swim team in Siloam Springs, Arkansas, and we did the same thing ther prior to the races (I was a breast stroke-dude back there in the 80s). I don´t have a clue why I had forgotten that and I feel that the reminder by you/your reference to the Fletcher warm-up was crucial. Just take a number of deep breaths (making sure not to faint), take a break, do it again and then start into the TT while some of the breath induced diziness is still there and wears off during the first 500m.

[jackarabit]

Glenn, manana is fine. or Saturday. As Hardy notes, working stiffs have other fish to fry. I have a sixpack of Yuengling Porter waiting in the fridge.

[Bob S.]

@ Bob: Sorry for the confusion, probably it was an adrenaline and lactate induced diziness to confuse splits with intervals, maybe in addition to being not a native English speaker. Thanks for the biological correct explenation for the sensations felt after taking numerous deep breaths on purpose. The cigar was very good and indeed was well countered by several beers....

Hey man, in the euphoria of a successful TT, writing a report to the group right afterwards isn't the easiest task to do. I usually end up having to do mine as a word processing document and editing it several times before I send it in. Even then I often slip up on something. With regard to language, your English is excellent. I first started studying German over 75 years ago and still can't speak it at a conversational level.

Bob S.

[G-dub]

5K w/u @ 2:07 / 22 SPM + 750,750,500 /30-32 SPM /rest 2:30: 1:44.6, 1:43.6, 1:42.8 + 2k cd
Oh yeah, I'm still doing everything with the pace covered up. Kind of fun really.

[Galeere]

5K w/u @ 2:07 / 22 SPM + 750,750,500 /30-32 SPM /rest 2:30: 1:44.6, 1:43.6, 1:42.8 + 2k cd
Oh yeah, I'm still doing everything with the pace covered up. Kind of fun really.

Strong stuff Glenn, especially after a low-rate-5k-piece @2:07.

[jackarabit]

G-Dub writes:

5K w/u @ 2:07 / 22 SPM + 750,750,500 /30-32 SPM /rest 2:30: 1:44.6, 1:43.6, 1:42.8 + 2k cd
Oh yeah, I'm still doing everything with the pace covered up. Kind of fun really.

So the five mikes rest is the powdering the nose allowance after the 5k. You're there already with the handicap of no average pace visible to work down or maintain. Take off the blinkers, take out the punctuation, and it's like taking candy from a baby, albeit a very nasty little tyke. Jack

[G-dub]

I may have confused you. I did the 5K, then set it to do the intervals and the intervals had rest between them of 2:30 or so. So it wasn't continuous, but I was doing the speed work after some medium heavy work at the end of the 5K which started also and finished faster.

[jackarabit]

I understood the details of the workout. i intended the reference to the cumulative rest as a compliment. You don't need rest. The suspense is killing me here!! Jack

[G-dub]

Saturday. Need a rest today after that one and then a short one tomorrow night to keep the paths open. I wish it was over too! But I might as well give myself the best shot. I'm pretty clear about it. I'm wanting to be at 1:46 average at 500 to go. There won't be enough time left to get below 7:00 at that point, but that is OK. I will lash at the last 500 (well work it down then lash the last 200) as hard as I can though. However, If for some reason I can nip time in the 3rd 500 to increase my chances, I will do so. But the primary goal is to finish the piece and then ideally to be in position to finish strongly.

[G-dub]

OK - if there is anyone still out there that is not totally bored with this thread yet, I will play the "what splits should I target my 2K test" game just as a way to validate or challenge what I am thinking. The Pete Plan exposed us to some interval sessions that are both short and long. Here is my best times:

Sprints:
8 X 500 r3:30 = 143.3 (I feel like this one wasn't totally all out)
Speed pyramid = 144.6
4 X 1000 = 146.6 (only did this once - the first cycle - and I had to do the last rep in two pieces)
3 X 750 r1:30 = 144.2

Endurance:
5 X 1500: 153.2
2 X 4K: 154.5
Waterfall:155.1 (only did this one once on the first cycle)

Other:
1250 @ 1:44.1 as an evenly paced piece, no kick at the end (as proof of that, it was an aborted 1 mile piece).

I am totally OK with whatever it is. My last 2K was in February and I believe I am fitter now.

[hjs]

OK - if there is anyone still out there that is not totally bored with this thread yet, I will play the "what splits should I target my 2K test" game just as a way to validate or challenge what I am thinking. The Pete Plan exposed us to some interval sessions that are both short and long. Here is my best times:

Sprints:
8 X 500 r3:30 = 143.3 (I feel like this one wasn't totally all out)
Speed pyramid = 144.6
4 X 1000 = 146.6 (only did this once - the first cycle - and I had to do the last rep in two pieces)
3 X 750 r1:30 = 144.2

Endurance:
5 X 1500: 153.2
2 X 4K: 154.5
Waterfall:155.1 (only did this one once on the first cycle)

Other:
1250 @ 1:44.1 as an evenly paced piece, no kick at the end (as proof of that, it was an aborted 1 mile piece).

I am totally OK with whatever it is. My last 2K was in February and I believe I am fitter now.

You proberly know best, but I don,t see a 7 flat in these numbers. 705 ish on a good day. Try to keep the split at max 147.

[G-dub]

Thanks Henry. I didn't think it was there either. Particularly the endurance intervals. It will give me something to work on!

[jackarabit]

1:47 flat is where you're at. You must have had some good mtnbike fitness to do that last Feb! I think you should trust Henry AND get the new PB. Bob Spenger is a big believer in those few strokes below the failsafe pace. That works, right? Give it what you got on the day, Glenn. Fingers Xd. Jack

[G-dub]

I didn't have near the fitness in February (I couldn't have finished any of the PP workouts at the same paces) but maybe the adrenaline of doing it at a race carried me through somehow.

Did 5 K tonight with 4 (I think) 35-45 second blasts in there to make sure the legs remember what they need to do.

[Griparn]

How recent are your listed 5K time? 19:26
What dragfactor will you use?

Good luck and keep fighting til the finish line!