Pete Plan Group - Startup Aug 20th thru 22nd

[G-dub]

Thank you all for the thoughts.

- Jack - it seems like I am doing better this time around for some reason. It was too much last summer and maybe I was too focused on outcomes.
- Mike - sensible advice as always
- John - you read me like a book. I don't want to kill the goose.
- Henry - I hear you. No sense cutting and running yet. I'm still lopping of pace by .5 to full seconds on some of these intervals so there probably is more to get.
- Goose - Indications are pretty good but not in the bag. I did the 500's at 1:42.7. However, before my last PB I did them at 1:43.4 so it shows there is some improvements and if its proportional, there is just enough! I've managed the 750/1K/750 part of the pyramid at 1:44.7. But what has been surprising is the improvements on the endurance intervals. Last summer I was a second and half slower per split, which gives me a little more confidence about my endurance.

TBH - the session of truth for me will be the 4 x 1K and I need that to be at or under 1:46. I should keep my head down until that happens.

[gooseflight]

I did the 500's at 1:42.7. However, before my last PB I did them at 1:43.4 so it shows there is some improvements and if its proportional, there is just enough!

I would run with it until you get the 8x500s under 1:41 -- another two rotations maybe. (Or follow your instinct on 4x1K.)

[G-dub]

10-4. As part of that I may not go as crazy on the hard distance piece each week. I got into PB fever for awhile there and that can get addicting.

[Slacker]

Tim: I row with just a chest strap and no shirt. I don't notice it but it is one I used to wear years ago for some other sports so maybe I am used to it. Unlike Luke, I wear mine higher than I used to and then I can aim for my handle to bump just below the strap (when it normally is). I don't use it to limit training, but I find it to be good feedback now in the beginning stages to know if I can go harder or am going to hard. I think once I'm tuned to efforts and paces on the erg I won't look at it as much. I did appreciate it coming back from sickness where I could use HR to limit my row and make sure I didn't over do it.

Glen: Nice 1500s!

Luke, Lindsay, and Paul: Great variable intervals as usual.


BPP 7.3
8000m
35:49.9 @2:14.3 r20

The one earlier this week I did @2:18.6. The usual pace felt slow (maybe because of the shorter intervals) and I felt good so I went with it.

[JohnAd]

PP 3.1.4 SS 45' 2:07.1 r19 HR Max 143 Avg 130
Working on stroke, trying to keep my back straighter.

I would run with it until you get the 8x500s under 1:41 -- another two rotations maybe.

Ouch, I though we were getting close, also saw a bit on reddit were they were saying 4x1000 off 5mins rest add worst 2 for time to go for which worried me slightly.

[G-dub]

John, Goose is hard core I think. I have always thought 2.5 - 3' lower for 500's and 1' above for 4 x 1K and that proved out for me the last two times. But we might as well push it down so there is no doubt! Or be like Rohan and just do it without any indications that it was possible besides a big heart!

[JohnAd]

I'm thinking I might have a go at 2k at the end of this cycle, before I have a 10 day break, just to try and size up what's possible and set the scene for November/December, especially if the pyramid and 4x1k go well. the 8x500m hasn't been that accurate for me either.

[G-dub]

You shouldn't have any doubts - besides the doubts we create for ourselves! You have great endurance and power and your times show well. It's just another row, it's just another row...

[jackarabit]

How about "sub-max" 1800m and no sprint? IIRC that was Ed P's test platform. And Shawn Baker says to "demystify" 2k by doing more than one? Does Paul45's weekly progression of rate-restricted 1500m plus 500 free rate fit in a 2k test/desensitization scheme? Lots of questions.

[G-dub]

I really like doing miles and also Paul's idea. I'm going to sneak one of those into hard distance day every other time I think.

[aussieluke]

While we're having question time in here lol, I've been pondering: has anyone tried to distill the Pete Plan down into fewer core workouts - like perhaps one or at most two ideal weeks worth of the most useful sessions?

For example I really like 8x500m and 4x1000m, but see less value, rightly or wrongly, in the speed pyramid or the 3k 2.5k 2k waterfall like I did today. Are they there for any more purpose than some variety? The 4 x 2000m is brutal and horrible, but seems much more use to me than the 5x1500m

So without trying to pretend to know better than those much more experienced than me, just wondering if the whole thing could be simplified even further?

[gooseflight]

But we might as well push it down so there is no doubt!

^This.

Sub 7 is a noble aspiration but squeaking under or over(!) is too much of a risk. Also, you cannot know if your 500s are 2K-2 or 2K-3?

You've come this far, Make sure of it. 6:58 leaves no room for doubt.

[G-dub]

On it, Goose!

Luke, I ask questions like this each and every week. I really don't want to do yet another speed pyramid for instance. And the waterfall gets long and nasty. But in the end, it is probably better to just do it, stay with the group and realize that one leads into the other in a way. 500's to 750/1K to 1K on the speed intervals and 1500's to 2K to 3K. So there is an aspect of stretching going on. When you come back around, you've stretched yourself can then hit the shorter distances again with more gusto.

[aussieluke]

And as I say it's not that I'm afraid of hard work, I just wonder if I'd get more overall benefit from doing another 8x500m instead of the pyramid, for example.

[G-dub]

I know you aren't afraid of hard work and I also know your intentions are good. In the end you can and should do what you feel is best for you. And as several have told me, the result of that choice may not be the Pete Plan anymore, but workouts that are inspired by the Pete Plan (which was inspired by the Wolverine Plan). But the Pete Plan is as it is described and for good reason folks want to protect that in total or at minimum in close proximity. See, what ended up happening is that some enjoyed posting workouts in the PP thread since it is warm and nice and you get a good cheer. But some of those folks weren't really doing the plan, just an interval session a week that many times wasn't even on the plan or one of its variations.

Edit: And who knows, maybe the reason I happen to be improving this time is I quit second guessing it and just started doing it.