The Pete Plan etc

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Stan
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Post by Stan »

While I feel the interval training has been going reasonbably well during the first month of the PP, the longer rows have been a bit disappointing with a few too many wimp outs. To be honest I have found this demoralising and demotivating, so I decided I needed to start rebuilding my confidence with a fairly hard 10k today with a target of 41 minutes with the aim being to improve on this each week during the hard 10k session. The eventual target being my 10k pb by the end of the month. I was fairly pleased with the 40:53 that I managed and even more pleased that I felt no need to handle down.
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Post by Spamuel »

Well done Stan =D> Keep on building that endurance.
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Post by Stan »

Well back to the Pete Plan with the dreaded 4x1000 today. The target splits were 1:51.9 (3:43.8
Intervals as follows with last time in brackets:

3:43.2 (3:43.2)
3:43.1 (3:43.9)
3:43.3 (3:44.1)
3:43.1 (3:44.7)

Overall improvement 3.3 seconds. Slightly disappointed with the last rep but I think I went off too fast and was actually lucky to hold the time I did.
New target split 1:51.5

Should be doing the 4x2000 on Friday but I am going away for the weekend so I may do this on Thursday instead.
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Post by alistairkbs »

Good set Stan

grouping 4 x 1K and 4 x 2K in the same week - a glutton for punishment.
:shock:
Good luck
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Post by alistairkbs »

Guess Ill post a good session here

10K at 2.07.2 (PB + 4.3). Thats in the zone for steady distance and despite a couple of moments of weakness sa it through.
Enjoyed rather than endured.
Weekend off cycling and drinking then I suspect the intervals will need adressing.
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Post by Spamuel »

Another good Pete Plan session today took the 8*500m workout down to 1.44.1 from 1.44.4.

It's funny that I always think I've peeked and then next time around I beat it. Next week 1000s the real test :shock:
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Stan
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Post by Stan »

Slightly behind schedule now but managed the rather horrible 4x2000 session today with last time in brackets:

7:44.0 (7:45.9)
7:45.3 (7:46.2)
7:45.2 (7:46.8
7:45.3 (7:44.6)

Avg split 1:56.2 down from 1:56.4 or a 3.7 second improvement.
Looking at the splits, the faster first 3 intervals were paid for with a poorer 4th interval.
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Stan
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Post by Stan »

Decided to press on with the Pete Plan and try to get back on schedule. Short pyramids today and I will try the long pyramids on Sunday - and then hopefully back on schedule next Tuesday.
Todays session with last time in brackets:

250 54.9 (55.1)
500 1:49.4 (1:50.5)
750 2:45.2 (2:45.5)
1000 3:40.5 (3:40.7)
750 2:44.0 (2:45.4)
500 1:48.1 (1:49.6)
250 51.3 (52.9)

Average split 1:49.1 down from 1:49.9
Improvement 6.4 seconds
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Stan
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Post by Stan »

Another PP session today which hopefully puts me back on schedule. The long pyramids were done on a model D rather than my usual model C. Makes me realise how much better the D is in terms of smoothness - or at least how much better maintained the Burnley gym rowers are than the Malvern ones.
Anyway enough verbal and onto the session. The last time I did this session the average pace was 1:57.9. Intervals as follows with last time in brackets:

3000 11:46.3 (11:48.4)
2500 9:47.6 (9:50.2)
2000 7:47.6 (7:50.3)

Average split 1:57.4 with an overall 7.4 second improvement.
Interval training is going well - I just wish the longer slower stuff was going just as well.
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Post by alistairkbs »

Well done Stan.
I finally managed a succesful distance piece today
1/2 marathon in 1.29.55.
Had to pull the split down the whole way, no weak moments, always knew I would finish and fairly certain form quite a way out that could get under 90 mins. HAppy with that now back to those nasty intervals
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Post by Stan »

I began my 3rd cycle of the Pete Plan today with the 8x500. The target pace was 1:49.3 which Alistair has so kindly pointed out is not what I should be capable of (slave driver!). The splits were as follows with the last attempt in brackets:

1:48.5 (1:49.8)
1:48.4 (1:49.6)
1:48.6 (1:49.8)
1:48.7 (1:49.4)
1:48.8 (1:49.7)
1:48.5 (1:49.3)
1:48.6 (1:49.3)
1:46.8 (1:48.1)

Average split 1:48.3 (1:49.3) and exactly 8 seconds off the previous session. Worked harder this time as the average spm were 30 compared with 29. This split is about 2k-2 pace so hopefully coach Alistair will be a little happier with me :-k [-o<

edit: Thomas or Jonathan - any idea why I am getting the cool emoticon instead of the closed brackets - this keeps happening - but why not for every bracket? :?
second edit - both of the affected brackets had 8 just in front
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Post by alistairkbs »

Stan

Great set of 500 m x8

Hope to do the sprint pyramid tomorrow. Your dedication is putting me to shame as is your perfromance, ^O^
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Post by extremeclimber »

Stan,
great 500's!
The cool emoticon happens whenever you have an eight followed by a parenthesis - so if your split reads 1:49.8 and you follow it by the parenthesis, it is read as an emoticon. Try putting a space between the eight and the parenthesis... dern HTML anyways... :wink:

(1:49.8) or (1:49.8 )

Paul
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Post by alistairkbs »

Managed a PP set of intervals and with a PB

250 00:56.5 01:53.0
500 01:53.2 01:53.2
750 02:51.9 01:54.6
1000 03:49.2 01:54.6
750 02:49.3 01:52.8
500 01:50.9 01:50.9
250 00:53.4 01:46.8

Overall average 1.53.0 PB by 0.3 seconds pace

Difficult to pace and never know what average will be until I look at monitor.
Got some toughness back - did not fancy any interval after 1st 500!!
Last edited by alistairkbs on Fri Jun 29, 2007 9:09 pm, edited 1 time in total.
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Stan
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Post by Stan »

Thanks Paul - should have figured that one out myself. How did I get a PhD? :oops:
Nice set of pyramids Alastair well done.
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Post by Wolfmiester »

I'm not on the PP but I managed to fit in an extra row yesterday whilst the rugby was on. I thought I'd give the 8x500 a go.
Not knowing what the pace recommendation was I 'picked' 1:44 (2k+2). I thought it would be a good test, and it sure was (ave 1:43).
So I'm totally surprised to find that pace should be 2k-2!
That must be a very hard session, however I'm now intrigued so will try it at some stage :roll:
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Post by alistairkbs »

Wolfie - i think you gradually get to 2K - 2/3 pace but it does not matter where you start as long as you finish and then go quicker next time. It soon becomes very unpleasant in a pleasant kind of way and it certainly was responsible for huge leaps in my PBS@ this time last year.
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Post by kirbyt »

I hope I'm not thread jumping here but then we are the Free Spirits. I totally agree about the importance of the 8 x 500m. I've been doing them for about 2 months now (with the odd break) and I find they're an uncanny predictor of 2k pace. I try for 2kgoal pace-3 seconds. It usually takes me about a month to actually finish all eight at that pace. Once I do make it I do a 2k time trial and reset the whole thing if I am successful.

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Post by Thomas W-P »

Stan wrote:both of the affected brackets had 8 just in front
Yes, you need to leave a space between 8 and ) OR tik the disable smilies box below the edit box.
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Post by Stan »

Finally returned to the Pete Plan today. Decided to start from scratch with the 8 x 500.
1:50.3
1:50.1
1:50.2
1:49.9
1:49.2
1:49.5
1:48.9
1:46.8

Avg split 1:49.3 compared with 1:48.3 last time and 7.9 seconds slower. I am pretty pleased with this in view of the fact I have done almost no interval training since early July just before Evesham. I based the target time on the 2k test I did last Friday rather than my pb. On that basis I should be able to do a quicker 2k now. Hopefully next time I do this I will be back to where I was in July. :D
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Post by kirbyt »

Stan, I'm not entirely familiar with the Pete Plan. Does Mr. Marston suggest negative splitting the entire set or is that just how your workout turned out?

Kirby

PS: Good form for not having done any speedwork since July.
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Stan
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Post by Stan »

Hi Kirby. The general aim is fairly even splitting over the first 7 intervals then all out for the final. The average split sets your target for the next time you do that particular session. In this instance my average time is 1:49.3, so that is the target for the next time I do this. The final rep will hopefully be faster and thus set a new average below 1:49.3. The plan forces you to keep improving as each session is faster than the previous one.
If you look at Trish's post on page 1 of this thread you will see an excellent summary of the full 3 week cycle of the plan but basically its 2 interval sessions per week (1 short interval e.g 8x500, 4x1000 etc, and 1 long interval e.g 5x1500, 4x2000 etc). The other sessions are steady 8-15k rows with a once a week pb attempt at 10k, although you could substitute a different distance for the pb attempt.
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Post by Stan »

Another PP session for me today, with the 5x1500m intervals. The last time I did was at an average 1:55 split. I did not think I could equal that on this occasion but after the first interval, I thought it might just be possible.

1. 5:46.4 (1:55.4)
2. 5:45.1 (1:55.0)
3. 5:44.7 (1:54.9)
4. 5:44.3 (1:54.7)
5. 5:43.7 (1:54.5)

Total time 28:44.1 (1:54.9), which is a pb for this session by 2 seconds, which under the circumstances I am very pleased with. :D
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Post by alistairkbs »

Very good set of 1500 Stan

I tried a PP07 session of 8 x 750 1 min rest and blew up after 4.
More philosophical about it and should have started slower and negatively split but did not.

Steady 10k tomorrow
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Post by webberg »

Guys, does anybody have a copy of th eplan that can be posted here to save me searching for it on C2?

Pretty please?
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