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The Pete Plan blog

Archive for July, 2008

When 8 seconds seems an eternity

Posted by thepeteplan on July 5, 2008

For anyone who doesn’t compete in a sport like erging (running, etc), the idea that just a few seconds, or even tenths of a second difference in your time can be the difference between winning or losing, achievement or failure, being happy with your time or not, are not really comprehendable. Today’s 10k test was always going to be a tough row. As I said yesterday, my previous pb was set over 4 years ago during my fastest season on the erg. But the training has gone well, and I was confident that I was physically ready to beat the pb.

The time, however, ended up just inside 8seconds slower than my pb. 8 seconds! Such a small amount of time, but enough to make what is probably my 3rd fastest 10k of all time, and my fastest for some 4 years, not quite seem like it’s good enough.

10k = 34:30.1 / 1:43.5 / 28

1k splits:
1:42.7 / 30
1:42.9 / 29
1:42.9 / 29
1:43.1 / 29
1:43.2 / 28
1:44.0 / 29
1:45.1 / 28
1:45.2 / 28
1:44.9 / 28
1:40.6 / 31

The 1k splits really tell the story of how tough it was starting to feel at the 5k point. I cruised for a bit too long though as I do wonder had I got back to pace just 2k or so from the line, could I have done enough still to sneak the pb?

Whatever the answer, it is still a very good 10k time, and marks the end of another successful stage of PP08. It may not be the end of the 10k / 30min hard rows though. We have two weeks until we’re beginning the 5k phase, so I still have time if I feel good one day to go for either the 30min or 10k again and try to set a pb. I would only do that if I’m feeling really good one day though. For now, this week with be a bit of preparation work for the Evesham golden mile race next weekend. When you’ve got your body well trained to row hard over a duration of 30 to 40mins, a 5min race will be tough to prepare yourself for in the space of 6 days.

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The night before…. again.

Posted by thepeteplan on July 4, 2008

Another phase of Pete Plan 2008 is almost over. Tomorrow is our 10k test. I am a little nervous about it for one reason only – the training has gone well, I’m in great shape, I feel mentally strong, and I know I’m going to push hard and do a new pb time. In other words, it is going to hurt.

My current 10k pb (34:22.2) was set a little over 4 years ago on 22nd February 2004 at a time when I was at my higher fitness level ever, until now. This was only a month after the 100k world record, and setting my 2k pb. So for me this will be a huge benchmark to beat this long standing pb, and a great sign for the rest of the season.

Today I took the day off to be fresh and ready for the 10k tomorrow. Yesterday I did a couple of training sessions, mainly because the first one wasn’t good. At lunchtime I sat on the erg for my scheduled easy 30min row, and got through only 5mins of it before stopping. So in the evening I did a rowpro 5k with a large group of rowers and did a solid 17:03.2 (1:42.3 / 28spm).

Good luck to the rest of the team on their 10k’s tomorrow.

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Training and measuring

Posted by thepeteplan on July 1, 2008

A warm day in the gym today, but steady distance work was on the plan, so that is what was done.

12k = 45:08.2 / 1:52.8 / 23

Pete Plan Coaching services:

When I first began offering the coaching service in January I didn’t research how much other coaches were charging. I had a reasonable idea, but I just set my prices at a level I thought fair. I was researching yesterday what other coaches offer in the way of anthropometric measurements / body composition analysis, and so was looking at the prices they are charging for their services too – either I am seriously under-pricing myself, or the market will tolerate much higher prices than I personally would be willing to pay.

I have updated the “Pete Plan Coaching” page on the blog to detail the new service I will be offering in anthropometric body analysis. As detailed there the service I will be offering consists of 17 measurements including 8 skinfold measurements, and I will then generate a full report for you detailing these measurements. As I have been ISAK (International Society for the Advancement of Kinanthropometry) trained, the measurements will be very accurate. You can keep this report (I will keep records too) and then track your changes in body composition and shape over time as you have further measurements taken.

This will be of great benefit to those using the erg to aid weight loss, or to reduce their body fat levels. Often the scales won’t change for periods of time, and you can even feel like you are getting more “flabby”, but by having accurate measurements taken you can be sure whether you are going in the right direction.

From my reading yesterday I do not believe that other people involved in indoor rowing offer these type of measurements, and none state that they are certified to take them. I would assume that many will offer some form of body composition analysis probably using bio-electrical impedance body fat measurement technique, which isn’t regarded by those very experienced in this area as a good, or accurate, method for body fat measurement.

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