Pete Plan Group - Startup Aug 20th thru 22nd

[jackarabit]

FWIW, Mike, SuperDean's attitude toward the tookay is currently under scrutiny in the omnibus training thread. Being encouraged/provoked to rate up and put his hour twenty of 12.5 spi to higher purposes LOL! Dean says politely that he has his own priorities. Dean is his own man.

[mdpfirrman]

FWIW, Mike, SuperDean's attitude toward the tookay is currently under scrutiny in the omnibus training thread. Being encouraged/provoked to rate up and put his hour twenty of 12.5 spi to higher purposes LOL! Dean says politely that he has his own priorities. Dean is his own man.

Dean's a beast. He can do anything he wants (and he will!).

Found this interesting Glenn / Jack. Perhaps on my timed row this week I'll do a half hour (more than my usual 5K) and try to rate it up to 27 / 28 for the duration of the half hour (normally something I would row at around 23 / 24 probably).

https://therowingclub.wordpress.com/201 ... -the-rate/

[G-dub]

Mike, why not experiment on the next round of intervals? I recall doing 5 x 1500's at r30 and I remember apologizing for it until my times started dropping faster than I thought possible. Yes, you won't have the cardio to bring your W/S up in ratio to what you are doing now. But for a piece where pace is what is measured, why not find a rating that allows you to balance legs and lungs better? If you did those same paces that you did before you were sick at r30 you might actually still be able to do them. Worth testing anyway. Rate is a tool we can use it seems to me, not something that should hold us back.

[Litewait]

BPP Week 17.1 10,500m DF119

48:23.2 10,500m 2:18.2 132 754 26 146
9:39.9 2,100m 2:18.0 133 757 25 136
9:38.9 4,200m 2:17.8 134 761 25 143
9:37.3 6,300m 2:17.4 135 764 26 150
9:38.1 8,400m 2:17.6 134 761 27 152
9:49.1 10,500m 2:20.2 127 736 27 152

This was one for the ages. Target was 2:16.7 which I did last time, wasn't going to happen. At 5000m back started killing me and left leg started to go numb from pressure on my butt. Post row pretty funny recounting trying to generate any kind of power using really one leg and a gimpy back, wasn't very funny in the midst of it though. I refuse to HD from here forward.

@mike - you've done a great come back already, you've only been back 2 weeks right?

[mdpfirrman]

Nice work Tim! That don't quit attitude is about the only thing I got goin' for me at times. There will be times you might have to HD, but the less you do and the more you grit out, it will pay you mentally in the long run.

I've been back 2 1/2 now. Thanks for the positive note, but I don't feel back yet. On the bright side, feeling physically good and well over the illnesses. I'm keeping a positive outlook. Two years ago I planned to do a race (my first one). On the morning of the race, I woke up sick. No way I could have raced that day. Paid the fee and had to just wish I could have raced. In retrospect, I wasn't ready that year so it's not all bad that I didn't get to race that day. Last year (my only race), I felt MUCH more prepared and confident going into it (thanks in large part to joining a PP thread that Glenn and others started).

[Slacker]

Tim: Way to hang in there.

Andy: Smoking times on the 500s and the 10.5k. I'm sitting here thinking, I might break 45' on my next 10k. 40 will be awhile longer yet

Mike: You'll get back there in no time if you keep putting in the effort.

John: Nice work. Just finished up a good race and back at it. Do you have another event on the schedule?

Paul: It will be interesting to see how your 2k TT goes.

BPP 14.4 (30' row)
I've been taking day four as an easier day most of the time, but since I felt I went easier than I should have yesterday, I gave more effort today.
@2:14.6 r20.

[JohnAd]

Since I've come to the end of this year's round of the main Pete Plan I thought I'd copy Rohan's idea in his post above summarizing the whole thing.

My chart looks like:



Where blue is session done, SB means session best for the intervals and Seasons best for hard distance. Red is HD and Yellow is PB.

What I said before

Still can't run so just getting back into erging as a way to rebuiid lost fitness, for the last 3 weeks have been doing the BPP and making good gains but like the idea of a bit of shared pain and a group to keep me honest and give a bit of support.

Want to get my 2k PB under 7 eventually as that 0.7 really niggles but mostly want to see how I respond to training properly as I seemed to get good results from doing the BPP in 2011-2. Would quite like to lose a bit of weight as well. My technique and strength seems to have gone a bit so I do need to work on that and I've never really got the hang of consistent pacing SS rowing. One constraint is that during the week it needs to be a lunch hour session so an hour long from desk back to desk, so I'll rarely get over 40 mins on the erg and I'll also supposed to be doing exercises for my calf strength post surgery.

I was planning to go through to December with getting somewhere in the middle in the 40-49 at the BIRC as a possible target but want to see how it goes. I'm on holiday in October for 10 days away from an erg and work and family means that a session a day won't always happen but I'm going to keep to the spirit of 3 hard sessions a week and as much SS as you can.

Thoughts

Really glad I signed up to do this in a group rather than trying to plug away alone, it was much easier to motivate myself on the days where I wasn't feeling my best knowing I'd have to come here and explain myself. And that's not because anyone would have been anything other than supportive but more that having the goal in public and having to report progress against that really helped me.

Slightly surprised I didn't get ill, I wonder if that has to do with me not beating myself up for not doing 3 days of SS a week and having that extra day of rest probably helped.

Signing up to the BRIC was scary at the time but really glad I did it as racing was quite an experience.

Overall the plan really worked for me and I'll be back next year for the lead up to BRIC 2017.

Results

5k time 18-Aug 19:20.1
5k time 5-Dec 18:36.2 (included 10 sec pause for breath)
2K PB
Lost 4kg
Managed to run for 10mins yesterday without calf pain which I haven't been able to do for a couple of years

The future

I'm doing an 8 week OTW course starting in February and want to complete that and be fit enough to get in a decent boat for the summer.

For now I'm doing the PP07 Lite plan which is is 3 hard and shorter endurance sessions a week. I'll slip in some SS when I can but I have some other things I need to get sorted in the gym and the PP sessions are long

Current Goals
Beat my remaining 2012 ranking distances PBs which are the 5k and 10k
Do a HM
Improve flexibility
Improve strength
Be able to run 2k without calf pain

[jackarabit]

@ JohnAd: I think 6:55.4 is your personal 2k record but the hounds of spring are on winter traces so maybe you have race AND training PBs? Oh, now I get it. What you said oreviously. Du-uh. Brain on low batt this morning.

[JohnAd]

Jack, not sure what you mean, the 7:00.2 in training was a PB at the time hence the yellow for that one, there is only one kind of PB in my book .

[jackarabit]

Xd in the ether. Sorry.

[mdpfirrman]

Mike, why not experiment on the next round of intervals? I recall doing 5 x 1500's at r30 and I remember apologizing for it until my times started dropping faster than I thought possible. Yes, you won't have the cardio to bring your W/S up in ratio to what you are doing now. But for a piece where pace is what is measured, why not find a rating that allows you to balance legs and lungs better? If you did those same paces that you did before you were sick at r30 you might actually still be able to do them. Worth testing anyway. Rate is a tool we can use it seems to me, not something that should hold us back.

I know what you're saying Glenn. I guess part of me wants to just let the cardio part happen. My SPM over the last year has gotten better -- not by much but slightly. My 2K SPM now is around 28 / 29 (when pushing it). My race last year was 27. I think it's because I'm able to go faster naturally.

Yesterday, for instance, even at my slower SR, I was really struggling with breath. I was maxed out by the 4th interval. When I have a hard time breathing, increasing SR isn't what I'm thinking about. I will think about playing around with it and not pulling as hard to see how that feels. I guess I just feel like my cardio and strength are about equal - both being mediocre at best.

[G-dub]

Mike, not to prolong a discussion that you wish was already over, BUT my curiosity happened when I was doing a rate capped 2K last week at r28. Had I not taken a little pause and rather had really pushed it all the way to the end (in other words had a good day) that our 2K times would probably have been similar. And I can assure you that I was breathing very hard too at the end! It made me wonder, anyway. Thanks for the indulgence! I do not want to mess up your return to form.

[mudgeg]

PP Beginners Week 15 Day 1

10000m. Target pace 2:12.2 (PB)

Actual 44:07.7 / 10000 / 2:12.3

Pete encourages going for a PB on this one which I tried but missed by 0.1. Just left myself a touch too much to do on the final sprint for the line. Really wanted to get under 44min!

[JohnAd]

Paul, nicely executed 4x1.5 there and a very powerful set of sprints there. Very even steady too, 10 secs off interval pace seems fast for recovery to me but you seem to be thriving.

Andy, that last rep of the 8x500 looks like fun, getting that much extra power at the same stroke rate means there's a lot more to come from you.

Mike, you'll get back there in 4 weeks, just keep going and it will come back.

Tim, that sounds pretty extreme. One half of me wants to congratulate you for carrying on but the other half says don't push too hard and get injured.

Ben, nice 30, how did you find the rate restriction?

Gordon, nice effort on the 10k, don't worry you'll get another go at cracking it in week 19. Sorry I missed you on Saturday, did you manage to catch up with anyone? What did you make of the races you saw?

PP07Lite 1.2 4x1200m 4'r
Target 1:48.0
01:48.7 r29
01:48.7 r28
01:48.7 r28
01:48.5 r28
Avg 1:48.7 r28
MHR 169

Wasn't really sure what to set as a target for this, it seems somewhere between the 5x1500 r5 and the 4x1000 r5. With legs feeling it a bit after some dead lifting yesterday I knew pretty quickly that 1:48.0 wasn't going to happen so set back my target a bit. 3rd one was a struggle and there was nothing left in the tank for a fast last so this seems a decent pace for the next few weeks as the distance steps up, let's see if I can hold it.

[JohnAd]

Paul, planning to do at least 10 weeks, not sure if I'll be able to continue right the end, depends on what happens with my OTW course. Looking ahead there are a few tough sessions ahead, the 10x600m 1r I really don't like the look of. It will be interesting if or by how much I need to back off as we go forward as this is quite a reduction in volume if not intensity. Glad you're feeling good for your next session, I've got the 2k challenge to look forward to on Friday.