Pete Plan Group - Startup Aug 20th thru 22nd

[G-dub]

Piers, here is what I am going to shift to:

Sprint intervals: 8x500, 6x750, 4x1K (eventually I will shift it down to include 1' on 1' off)
Endurance intervals: 6x1K, 5x1250, 4x1500 (trying to keep these around or under 1:50)
Hard distance: 2K's of various formats alternated every other week with a UT1 5K

You might shorten it even more. I am staying around the1K interval region for 6 weeks or so since I have time and want to conquer that. Take a look at the last 4 weeks of the IP. It might give some guidance. I've copied link to my IP sheet below to save you time:

https://indoorsportservices.co.uk/train ... 54&mhr=190

[G-dub]

[JohnAd]

Have a smile on during your test! F' it. At 1600 meters, get a big old grin on, take 4 - 6 soft strokes, then bring it home!

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

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

Well, with these words ringing in my ears I went down to the gym, slightly later than planned for my 2k, feeling a little apprehensive. My game plan was simply to finish in a decent time, so plan was a decent start, settle into 1:47 for the rest of the first 1k then start to pick up a bit and try and smash the end. To take my mind off the sub 7 stuff I switched to the simple display with just pace, time and rate.
5.1.5 Hard distance 2k
PB 7:00.7 from 2012
Target head said < 7:02 (obviously heart said < 7:00)
2K WU + 2K CD
400m Splits
1:45.0 r30
1:46.8 r30
1:46.1 r30
1:44.7 r30
1:42.5 r34
Result 7:00.2 1:45.1 r 30
MHR 172
PE 9/9.5
Went through 1k with 2 seconds to make up which seemed possible so I tried to pick it up a bit going from mostly 1:47s to mostly 1:46s then mostly 1:45s, trying to smile for Glenn, then 1:44s and from 300m out went for my 1/4 stroke sprint seeing the odd under 1:40 to give my legs a break then back to long strokes at 1:43/1:42, Annoyingly as I was coming in for the last few stokes I'm convinced the monitor was saying I had 4 10m@r30 strokes to do in 9-10 seconds which should have put me under so I maybe slacked off at the end thinking I had it in the bag and the last second was horribly wonky, stupid monitor rounding. The screen at end of the row was showing 7:00.1 which I agree is the worst time ever but the memory screen gave me a .2 making my time the second worst ever.

So do I win the prize for the most frustrating PB? I suppose I can take some solace as I wasn't really going at this 100%, it started as a training row and it's faster than indicated by my most recent 4x1k, but still 0.2 seconds arrrgghhhh!

Thinking now about doing another one on Monday instead of the pyramid, I'm not sure I can take being this close.

[jackarabit]

Probably a matter of being a bit two tenths . Grand result and more to come, John. Congratulations! Back to back attempts? Absolutely!! Stop sharpening the pencil and use it.

[JohnAd]

Probably a matter of being a bit two tenths . Grand result and more to come, John. Congratulations!

where are the face slap and round of applause smiles when you need them

[G-dub]

Good one John! I bet in the back of your mind you are saving the real one for the race. But it certainly would be agonizing to have been that close! No doubt about your getting it though. Have a beer! Focus on the race! Do the next one at r32!

[jackarabit]

I'm entirely in favor of more smellng salts, less time pounding the bag. If you left it all in the gym this morning, 7:00.2 is the grandest result in the world. You say you have more to do. I believe you. Get off your duff and make us proud or die trying.

[mdpfirrman]

Congrats John! I don't know if I'd do another all out test so soon. I'd do the pyramid and save it for race day. I remember last year (I wasn't as fit then as now) doing a 7:26 or so and thinking there was no way I could do better than that and on race day with a taper and adrenaline I did my PB of 7:19, which no way I would have imagined doing at that time.

I think you'll be fine just continuing training. You're doing tremendous.

[mudgeg]

PP Beginners Week 12 Day 3

3 x 10 min. Plan says to gradually increase the pace over the reps and aim for the same pace as the 10k earlier in the week. My 10k was 2:12.7 which seems ridiculously slow for 10min.

1. 2270 / 10mins / 2:12.1
2. 2288 / 10mins / 2:11.1
3. 2344 / 10mins / 2:07.9

Bit embarrassed to post these times when guys like John are trying for sub 7 2k's! On the plus side this felt pretty easy after the difficult 4 x 1500m yesterday and I probably should have pushed these intervals a good deal harder.

John Ad - that 7:00.02 must be hard to take but you will obviously get there. My dream is a sub 8 2k but I'm not attempting it yet for fear of being 8:00.1!

[Litewait]

@john - you can't hear me... but clapping rapidly at my desk now. nice job. I think 0.2sec in a 100m dash might be significant, but over 2k it isn't even a rounding error. of course light traveled 61,155,072m in the same interval so perception is everything.

[JohnAd]

Mike (and Jack) the issue is that it wasn't all out, I feel the same now as I normally do after a hard session rather than completely spent, but maybe you're right and I should just relax a bit confident that I'm basically there and give myself a decent preparation for the 10th. I'll take a view when I sit down on the erg on Monday.

Gordon, that's a great session a day after some hard intervals yesterday, I think Pete is hinting to take it quite easy on that extra row but you went for it anyway. We're all against ourselves (or rather the machine) here, your sub8 will come and then I'm sure you'll set your sights higher.

Tim/Glenn, thanks, I think there a cold one or 2 in the fridge at home with my name on it.

[jackarabit]

My personal experience PP summer 15'. Tested 2k early AUG. @ 8:23. Two days later 8:17.7. My sense of the use by date of PP is more conservative than is yours, Mike. However I bow to your wisdom for the simple reason that I think that is what John wants to hear. I don't see that an additional TT pre-race season is going to break a man who thrives on high volume HIIT. And I DID take notice of the 9 to 9.5 PE.

[JohnAd]

Not sure what I want to hear really, it also crossed my mind that I might have quite a large weekend and so may not be feeling at my peak on Monday so next Friday could be the one. I was going to have a crack at 8000 in 30' but I think the 2k should be my focus until after BIRC.

[jackarabit]

Lucky you're from good old Blighty, John. This side of the pond very few would contemplate time trialing after the groaning board of American Thanksgiving gobbler gobbling!

[JohnAd]

yes on December 26th I can barely get off the sofa let only try for a 2k PB