Pete Plan Group - Startup Aug 20th thru 22nd

[JohnAd]

Glenn, Piers, thanks a lot, yes the endurance interval times definitely feel like uncharted territory for me and it doesn't feel real to be starting off saying "right 1500 @ 1:49" and not feeling like my legs are on fire at the end. What I really don't properly understand is what bit I'm missing about turning it into a 2k PB, I'm increasingly thinking it must be mental toughness so JFDI is the order of the day and on Friday I will finish one to use as a base.

[G-dub]

Brother, it is all mental I fear. Maybe a big old negative split would work? Makes you hold back a bit, which always helps mentally, and then chase it a little at the end. May be easier than just holding onto a tough pace - especially since this is just a training run?

[mdpfirrman]

Brother, it is all mental I fear. Maybe a big old negative split would work? Makes you hold back a bit, which always helps mentally, and then chase it a little at the end. May be easier than just holding onto a tough pace - especially since this is just a training run?

It is a training run. Just don't HD. Slow down if necessary but don't HD. That was in my mind yesterday on the piece I finished. Sucky time but it is what it is.

I woke up this AM with a bad sore throat and body aches again. Last month it was that bacterial infection. This feels like a common cold. I took today off my SS work (feeling run down again). I'll do a workout tomorrow but likely not a TT (probably do a SS workout tomorrow easy pace). I'm afraid if this keeps up that my race in February will be way off. Too bad I couldn't have raced in late September / early October (when my times were peaking). Oh well, I have nearly three months to prepare. I'm debating whether to scrap the PP (for me) for now and just work on aerobic work for a few weeks until I'm feeling 100%. One or two rounds of PP closer to race time should be sufficient if I can just get back to 100% on my SS rows. Explains why I had such a rough time of it yesterday.

[G-dub]

That is a tough call Mike. It would seem to make sense to give your immune system a shot by doing lower intensity for awhile.

[john_n]

The active distance with rest distance only and active time with rest time only is one of delights of RP thru V. 4.3. Setting the rest as distance equivalent of a specific rest time is an accepted common workaround. I believe there's a have your cake and eat it trick to doing active rest AND achieving ADP and CP energy source recovery. In your case, John N., 600m of active rest in the monitor and 1' inactive on the wristwatch or clock would give you the "free" energy for the smokin start advocated By John. A. WHOOOSH!

Yes Jack, the Windows version of RowPro which I use is version 4. I probably should know what ADP and CP is, but I don't. One article I found after searching for ADP energy is this http://scienceline.ucsb.edu/getkey.php?key=273 which mentions ADP but not CP energy. When I searched for CP energy, all that turned up on the first page of results was references to a company called CenterPoint Energy. Contributors to this forum are certainly influencing me to stretch my brain....

John N, thanks for clearing that up and for the graphs, I like an excuse to look at those and compare them to mine, yours seem to have a sharper attack up to the flatter bit on top as well as a steeper decay afterward ...

If the "sharper attack" and "steeper decay" you are looking at is the blue pace graph, the sharp angle at the beginning of each interval except the first might be mostly because the flywheel is still spinning from the active rest. The steep decay at the end of each interval, if steeper than what you see with your interval graphs, might be mostly because I'm using a DF of 135. If you are using a DF less than 135, then your flywheel will retain more of its momentum in any equal amount of time and the decay on your graph at the end of each interval won't be as steep.

Nice looking 5 x 1500 you did for the BPP 5.1.3, John.

John_n that the 0.1 does rankle 9.9 would of been so much better. But as a 2k is so tough next time i will try harder...

You might work up the steam to try harder enough next time and crash through your 7:10.1 time by 10 seconds, to get 7:00.1 - - another annoying .1 The final decimal figure on the end is always a bit of a crap-shoot. [crap·shoot (krăp′sho͞ot′) n. Informal An enterprise whose outcome is determined by chance.]

I woke up this AM with a bad sore throat and body aches again. ... Explains why I had such a rough time of it yesterday.

Get well soon, Mike!

[Bloodbuzz Corio]

Mike - hope you feel better soon - backing off a bit and getting a 100% recovery sounds like a good plan to me - a couple of weeks of SS still great for the ticker and general health.

Having missed the sprint intervals on the weekend I wanted to do something quicker than SS today, but planning a really hard hit out on the weekend before the race Saturday week, so didn't want to do a full 'L1'. Was considering maybe just 4x500 or 6x500, but then also got to the gym after 8, so decided a 1k TT for the CTC would fit the bill. Never done a 1k TT before and didn't know exactly what time to aim for so I did decide to try to break 3:24 to get in the first CTC boat and have my name along side Henry and Shawn - even if only for a little while. (Demoting Pie Man to the second boat - sorry Piers!)

Aiming for a roughly 400m @ 1:43, 300m @ 1:42, 200m 1:41 and 100m @ 1:40 - made up a bit at the start but close enough overall:



Happy enough with this - my only concern was a complete inability to get the pace below 1:40 at the end - there were no strokes below that after the initial burst - and worried I might be losing a bit of my connection at the catch when I try to increase spm - even if not 100% efforts I think something with at least some all out strokes to finish on the weekend would be good - and I'll try to focus on form a bit for that and see how I go.

[john_n]

... decided a 1k TT for the CTC would fit the bill. Never done a 1k TT before and didn't know exactly what time to aim for so I did decide to try to break 3:24 to get in the first CTC boat and have my name along side Henry and Shawn - even if only for a little while. (Demoting Pie Man to the second boat - sorry Piers!)

Aiming for a roughly 400m @ 1:43, 300m @ 1:42, 200m 1:41 and 100m @ 1:40 - made up a bit at the start but close enough overall:



Happy enough with this - my only concern was a complete inability to get the pace below 1:40 at the end - there were no strokes below that after the initial burst - and worried I might be losing a bit of my connection at the catch when I try to increase spm - even if not 100% efforts I think something with at least some all out strokes to finish on the weekend would be good - and I'll try to focus on form a bit for that and see how I go.

Good job on the 1K, Rohan. Curious - what DF did you use?

[G-dub]

Nice one Blood

I decided to be deliberate about this 4x1K situation. Figured I'd start from scratch and work it down every week- so started at 2K plus 4/5. But I felt inspired by John's stellar 1500's so decided to do 6 instead of 4 - recognizing of course it is really not even in the same league! Anyhoo, got em done and whatever. Notice there wasn't a huge sprint at the end either!

[Litewait]

BPP 13.4 8000m DF102 (skipped 13.2/3)

37:06.7 8,010m 2:19.0 130 25

Worried. Tried 1000x4r3' yesterday and my left knee was making loud cracking noises. Both knees felt gimpy, so I iced them last night. Started 1000x4r3' again earlier cracking noise again. So I thought I needed to test it out one way or the other, as there is no way I will stop rowing. SS 8k at 2:19 with low DF and low pace. Knee cracked early till about 2k only heard a few cracks for the last 6k. Trying to debug this old body, wonder why this is appearing now as my fitness was rubbish 6 months ago when I started and I didn't feel knee pain ever. 30 minutes since row and both knees feel like someone has their hands holding around my kneecaps and maybe a bit of swelling but a little (tingling) pain.

I did read something about you can get an imbalance between your hamstrings and your quads that might causes this. Then again it may be damn arthritis. Anyone have words of wisdom?

[aussieluke]

I always like to try soft tissue work first as a fix to niggling issues.

Try massaging your whole leg - quads, hamstring, glutes, calves

Use hands, foam roller, stick roller, tennis ball (or any firm small ball)

For me, knee pain comes from tightness in my quads.

If you can get on a foam roller laying face down in a plank position and roll your quads up and down an inch at a time, pause on any really tender spots and breath, then sit on a tender spot and raise your lower leg up and down to really get in there.

I got terrible knee pain from running sometimes and rolling my quads is an INSTANT fix.


Just something to try, NOT medical advice! But something you can try for free at home.

[G-dub]

My knees cracked for a while. The thing that changed it, I think, was doing real deep squats and goblet squats. I guess that does stretch the hamstrings and also activates inner thigh some and the butt. I also agree with Luke about rolling out. And it's always a great thing to work above and below, so calf and ankle mobility and stretching and hips/hip flexor - especially hip flexor. Finally, google "voodoo floss". You can do it with an old bike inner tube but it has worked on me before to break up sticky tissue.

[G-dub]

Blood - your rate was way low for a 1K. I would think r40 would be more like it - at least it would for this short fat guy.

[Bloodbuzz Corio]

Tim - hope that clears up quickly.

John N - DF for the 1k would have been somewhere in the 123-125 range. I check before each row but as soon as its in that range that's what I use for all sessions at present.

Glenn - thanks for that thought. Would that be r40 with a full slide - or a somewhat restricted stroke, and if the latter which end would folks normally shorten it at?

I don't think I could currently get anything like decent form and a full slide at those sort of ratings - I'd defo need to do some work to get up to that and still be efficient. I think I am over compressing a bit at the catch so that may be limiting my rate somewhat, but I also think I'm unlikely to rate much above 33/34 for the two races I've got coming up so will stick with what I've got now - but could be something to work on after that!

[hjs]

Tim - hope that clears up quickly.

John N - DF for the 1k would have been somewhere in the 123-125 range. I check before each row but as soon as its in that range that's what I use for all sessions at present.

Glenn - thanks for that thought. Would that be r40 with a full slide - or a somewhat restricted stroke, and if the latter which end would folks normally shorten it at?

I don't think I could currently get anything like decent form and a full slide at those sort of ratings - I'd defo need to do some work to get up to that and still be efficient. I think I am over compressing a bit at the catch so that may be limiting my rate somewhat, but I also think I'm unlikely to rate much above 33/34 for the two races I've got coming up so will stick with what I've got now - but could be something to work on after that!

1k is a bit shorter in stroke. Thay way you can rate higher. Not a full sprint stroke, 1k is way to long for that.

[Pie Man]

Having missed the sprint intervals on the weekend I wanted to do something quicker than SS today, but planning a really hard hit out on the weekend before the race Saturday week, so didn't want to do a full 'L1'. Was considering maybe just 4x500 or 6x500, but then also got to the gym after 8, so decided a 1k TT for the CTC would fit the bill. Never done a 1k TT before and didn't know exactly what time to aim for so I did decide to try to break 3:24 to get in the first CTC boat and have my name along side Henry and Shawn - even if only for a little while. (Demoting Pie Man to the second boat - sorry Piers!)

Aiming for a roughly 400m @ 1:43, 300m @ 1:42, 200m 1:41 and 100m @ 1:40 - made up a bit at the start but close enough overall:

It's a shame you didn't ask for pacing ideas before you tried this, as I would of suggested 3:26/7 It was only yesterday that I thought to myself it looks like all the LWT's have had a go so I'm safe....

Very good 1k but I bet you could get a lot closer to 3:20 as you are already sub 7:00.

Tim, have you checked your form in a mirror/video to make sure you are not going over vertical with your shins at the catch?

John_N, a 7:00.1 could well be the worst time ever...

Glenn 6x1k at 1:49.5! With a 1:48.2 at the end, great way to put the 4x1k demons to one side.

Mike, you have plenty of time before your race, so no point flogging yourself into a worse illness than you have. Listen to your body and if you only feel that SS rows are possible then do them. The PP will still be waiting for you once you shake this all off.

John Ad, looking forward to seeing your JFDI 2k time.