Pete Plan Summer 2015 starts June 14

[ccooper]

I completed the 4x2000 interval workout finally, in the 3rd cycle. Faster, too.

6 weeks ago: 3x2000 @ 1:47.4, then 1000 followed by HD.
3 weeks ago: 3x2000 @ 1:47.1, then 1000 followed by HD.
Today: 4x2000 @ 1:46.4

My max heart rate was lower today than the two previous tries. I guess it means I'm getting stronger!
Two and a half complete cycles of Pete Plan, with steady improvement.

Chris

[G-dub]

Nice job! Good to know you are still out there getting it done! And man, that is fast for a 4 x 2K! I would have been happy with those splits on 4 x 1K!

[jackarabit]

F2d:
The most trustworthy (and systematically articulated) advice on Pete Plan session execution and objectives in this thread comes from Greg Smith. I think it would be worth your time to search out and read his posts that apply specifically to the workout you're doing on the day. Bob and a handful of other observers also know their chops.

A goodly amount of what the participants had to say should not be taken as training gospel. The resemblance to fledgling birds who spread their wings, psych themslves on trashtalk, and promptly fall out of the nest is hard to miss. A great teacher has been there before you. Steal from the best. Jack

[f2d]

For the 1500, you don't really start building up lactate until after you're done with 500 meters and have 3 digits to go. Having 4 digits to go when the pain starts kicking in is just killer..

Now I get it. 999 and 1499, not 1000 and 1500. Much the way I see a HM. The curious numerology of pain.

Yeah.. the moment that little ticker goes to 999, it's like a weight's been lifted off my shoulders. And I know I'm not the only one who feels this way.

The difference between 1049 and 999 is basically nothing, but at 1049 I feel like I want to stop and just go die in the corner, at 999 it's like YEAH, I CAN DO THIS!

[Galeere]

I completed the 4x2000 interval workout finally, in the 3rd cycle. Faster, too.

6 weeks ago: 3x2000 @ 1:47.4, then 1000 followed by HD.
3 weeks ago: 3x2000 @ 1:47.1, then 1000 followed by HD.
Today: 4x2000 @ 1:46.4

My max heart rate was lower today than the two previous tries. I guess it means I'm getting stronger!
Two and a half complete cycles of Pete Plan, with steady improvement.

Chris

Nice Chris, that is fast and tough work! Good job on your improvements!

[jackarabit]

2K TT
3940m Fletcher w/up
2500 w/dn
8:17.7 new PB by 5.4"


"What we've done is what we'll do." --John Barth, The Tidewater Tales

Meant to attempt this 2K do over tomorrow or Friday but found I have to make a deposit in the blood bank tomorrow. This one is for HJS and Bob S.--The Great Predictors! I always do what they tell me but never quite how they tell me to do it.

Sorry Bob, for me that is flat pace. Out of gas at 400 to go. Tried to rate up and suck it dry. Nothing there but the habit!

I used the incrementing that Doug Lawson suggests (800, 600, 400, 200m) rather than the 500x4 which is way too many of way too much for my inner weenie. I couldn't quite get my head all the way into the tunnel/room of the half-dream/sweat lodge of the happy warrior this time around so it hurt a bit. Not coughing though. Don't know quite what to make of end HR?

[Bob S.]

2K TT
3940m Fletcher w/up
2500 w/dn
8:17.7 new PB by 5.4"

Sorry Bob, for me that is flat pace. Out of gas at 400 to go. Tried to rate up and suck it dry. Nothing there but the habit!

For 1400 meters, I agree with you. But if that high-flying initial 200m at 1:55.5 had been more like 2:05, you might not have run out of gas on the last 400.

Carping aside, congratulations on the new PB! And that was an excellent job of holding it steady for 70% of the trial.

[jackarabit]

I get it. I just don't do it. I will go beat my head against a wall. It is that thick!

[jackarabit]

Chris Cooper writes:

Two and a half complete cycles of Pete Plan, with steady improvement

You know exactly where to focus your attention! The pudding is only as good as its ingredients.

[christopherregisryan]

Hello Pete Planners. I have enjoyed the banter on this thread for a while and hope it is ok for me to jump in. I am not strictly following the Pete Plan right now, but rather I am mixing about 80k of slow steady state (UT2) with one Pete Plan workout per week. I just completed 20 weeks of endurance intervals only (rotation of 8x1k w 3.5'; 5x1.5k w 5'; 4x2k w 5'; 3k, 2.5k, 2k w 5'). Now I am doing a mix of endurance and speed intervals in a rotation of (8x500k w 5'(S); 3k, 2.5k and 2k w 5'(E); 4x1k w 5'(S); 5x1.5k w 5'(E)). I have been PRing my endurance intervals consistently. I am getting back into the speed intervals after the 20 weeks of endurance only. Today I did the 4x1k w 5' at 1:41.9 (0.3 splits behind my February PR). My overall goal is to improve on last season's best 2k of 6:38.8. I'd also like to get my 5k below 18' and my 30' above 8k. The endurance focus stems from my slower times in the longer distances. I will switch to two interval workouts per week and cut back on the UT2 as the winter season approaches. Any suggestions for tuning up my program would be welcome. - Chris

[f2d]

Jesus.. that starting 200 meter sprint..

It's like that website says for the speed pyramid.. resist the temptation to sprint the first 250m.

I'm sure it feels good at the time, but not for the rest of the 1.8k

[gregsmith01748]

Jack, Congratulations on your 2K! It takes a surprising amount of courage to do an all out 2K time trial, and I know that I do my best to avoid them. Honestly, I think that I have to sign myself up for races to provide enough potential humiliation to force me to do 2Ks. They are a very ugly and brutal piece of work.

Sure, you might have been a bit ambitious in your first 200m, but I know that I certainly have trouble managing the adrenaline at the start of a race. You just feel so good for the first few strokes, and then you start to feel the effects around the 500m mark.

I also want to compliment you for sticking with it as the going got tough at the end. Many folks would pull the plug and HD under the circumstances, but you pressed on. In the end, your fade at the end probably only cost you a second on your overall time. And you probably gained almost 4 seconds overall from your blistering start.

The behavior of your heart rate was kind of interesting at the end. Do you track HRs in your workouts? How does it compare to what you've seen at the end of your 4x2Ks? Have you tried to measure your HRMax? Sorry for all the questions. It's got me intrigued.

But most of all I just want to say GOOD JOB! Nicely rowed.

[Bob S.]

Don't know quite what to make of end HR?

I have experienced that myself on long, hard pieces. It wasn't on any of this years TTs. I didn't have the HR data available for any of them except for my 500m and 1k at Long Beach. It happened on some of the heavier training pieces. It was almost as if the heart got advance notice from the brain that the piece was coming to an end soon and that it could begin to ease up. Weird.

Bob S.

[G-dub]

Hello Pete Planners. I have enjoyed the banter on this thread for a while and hope it is ok for me to jump in. I am not strictly following the Pete Plan right now, but rather I am mixing about 80k of slow steady state (UT2) with one Pete Plan workout per week. I just completed 20 weeks of endurance intervals only (rotation of 8x1k w 3.5'; 5x1.5k w 5'; 4x2k w 5'; 3k, 2.5k, 2k w 5'). Now I am doing a mix of endurance and speed intervals in a rotation of (8x500k w 5'(S); 3k, 2.5k and 2k w 5'(E); 4x1k w 5'(S); 5x1.5k w 5'(E)). I have been PRing my endurance intervals consistently. I am getting back into the speed intervals after the 20 weeks of endurance only. Today I did the 4x1k w 5' at 1:41.9 (0.3 splits behind my February PR). My overall goal is to improve on last season's best 2k of 6:38.8. I'd also like to get my 5k below 18' and my 30' above 8k. The endurance focus stems from my slower times in the longer distances. I will switch to two interval workouts per week and cut back on the UT2 as the winter season approaches. Any suggestions for tuning up my program would be welcome. - Chris

Well if one or two PP workouts a week is enough to keep this little space going awhile and to also not disrespect the plan itself in the process, I'll join you! I'm going to focus on the dreaded ones the 4 x 1 and 2's.

[jackarabit]

Greg, thanks for helping all of us make something out of Pete Plan. I have dated result screen photos which more often than not have HR recorded. HRmax by observation while erging 172bpm in late 2014. Recent end heart rates for last rep of 4x2k on 5'R:

April 30 168bpm
June 05 165
June 24 163
Aug. 01 169 (Last rep of 3x9" on 3'R)
Aug. 03 157 (previous 2K PB 8:23.1)

End HR for initial reps are around mid-UT1 to low AT (144 to 151bpm).