Ranger - News To Shock

[old] ranger · Post by **[old] ranger** » January 25th, 2006, 6:57 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE</div></td></tr><tr><td class='quote'>And actually I do intend to be quicker in 5 years than I am now and intend to do it spending less than 5 hours a day training </td></tr></table> IMHO, if you don't do something unusual, exactly like spend 5 hours a day at it and obsess about technique, you will just slow down like everyone else at about 2 seconds a year and be rowing about 10 seconds slower when you are 50 than when you were 45. It's inevitable, so why fool yourself? The first thing I would do if I were you and you want to put off the decline with age is do about three hours a day of general work on fitness, in addition to some hard work on stroking power on the erg. An hour of sit ups, an hour of skipping, and an hour of stepping might do it, someone tells me. ranger

[old] Gary Blackman · Post by **[old] Gary Blackman** » January 25th, 2006, 7:46 am

Oi Rich, Update your profile, as it still says you are 54! You old git!

[old] ranger · Post by **[old] ranger** » January 25th, 2006, 8:33 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Gary Blackman @ Jan 25 2006, 06:46 AM)</div></td></tr><tr><td class='quote'>Oi Rich, Update your profile, as it still says you are 54! You old git! </td></tr></table> O.K. O.K. I know. The grim reaper _also_ likes data, quantification, counting those seconds (and _lack_ of meters!), counting those gray hairs, numbering those nobby knees, calculating that loss of calcium, summing up that sorry stroke! Hey, wait! Now, that's going too far! My stroke is _great_ now! No knocking the stroke! It took me two years... Death, be _not_ proud, just shut up, and erg your ass off! Thou'art slave to hammers, handles'and desperate men, And dost with rates, long intervals, and fartleks dwell, And gatorade and power bars can do it just as well And better than your stroke, why swell'st thou then? One short race past, we wake aerobically, And death shall be no more; Death, thou shalt die! Yes, I am 55. But I am sure _not_ Don(n)e! ranger

[old] ranger · Post by **[old] ranger** » January 25th, 2006, 8:44 am

Inched my way into some 2K intervals today, albeit with little courage and somewhat leery of getting too anaerobic. So just some easy ones, concentrating on relaxation and technique. I'll do three or four more bouts of these before Sunday, perhaps with one hard, anaerobic sub-6:40 one, just so I am sure I can make it to the end on Sunday. I'll speed these up once I have done some long Zatopek 500s and 1Ks, and some 8 x 500m visits to h***. Stroke feels great. Back is entirely better. Ribs are still a bit sore, but they are healing quickly, too. An hour of skipping. 5K warm up 6 x 2K (1K paddle inbetween) 1:52 @ 22 spm 1:50 @ 23 spm 1:48 @ 24 spm 1:46 @ 25 spm 1:44 @ 26 spm 1:42 @ 27 spm I will try to get in 2 hours on the stepper after breakfast. Fartleks and sprints in the late afternoon after writing. ranger

[old] mpukita · Post by **[old] mpukita** » January 25th, 2006, 8:48 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(ranger @ Jan 25 2006, 04:35 AM)</div></td></tr><tr><td class='quote'>Thanks for the birthday greetings, guys, although at this age, I am not sure we even want to be reminded! </td></tr></table> Ranger: Be proud! You're a very, very fit 55-year-old with a great family. Heck, pretend Jane Seymour has the same birthday as you -- (almost, I googled and found her birthday is 15 February 1951) -- and that she invited only YOU to her party. You can read her your poetry, and she can pour the champagne. She's a very attractive and well preserved 55-year-old (almost). I'll leave you that mental picture as my birthday present to you. Please ask your wife for forgiveness for me on my behalf ... I'm only granting you the brief fantasy! Window shop, but NO TOUCHING THE GOODS! Cheers! -- Mark

[old] ranger · Post by **[old] ranger** » January 25th, 2006, 8:50 am

BTW, no big deal, I guess, but the last 2K this morning at 1:42 was a Boston qualifier. My qualifying time is 6:51. The next step in the progression (1:40 @ 28 spm) would be a world record. ranger

[old] ranger · Post by **[old] ranger** » January 25th, 2006, 9:18 am

One upshot of the rate progression (21-27 spm) of 6 x 2K this morning is that it looks as though I will indeed be rowing WR pace (1:40) at 28 spm this Sunday. Graham Benton, reborn as a 55s lwt! It took 2 years, but now I gots da powah! ranger

[old] ranger · Post by **[old] ranger** » January 25th, 2006, 9:38 am

110 df. ranger

[old] ranger · Post by **[old] ranger** » January 25th, 2006, 9:40 am

12.5 SPI ranger

[old] Alan Maddocks · Post by **[old] Alan Maddocks** » January 25th, 2006, 9:58 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(ranger @ Jan 25 2006, 07:50 AM)</div></td></tr><tr><td class='quote'>BTW, no big deal, I guess, but the last 2K this morning at 1:42 was a Boston qualifier. My qualifying time is 6:51. The next step in the progression (1:40 @ 28 spm) would be a world record. ranger </td></tr></table> Yes and 1-36 comes @ 30 spm. (Faster than Graham Watt's WR for that YOUNGER age group) & 1-34 comes @ 31spm. (Sir Pirate better get ready!!)

[old] Alan Maddocks · Post by **[old] Alan Maddocks** » January 25th, 2006, 10:00 am

Ranger PS: Happy Birthday!! Alan.

[old] ranger · Post by **[old] ranger** » January 25th, 2006, 12:37 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE</div></td></tr><tr><td class='quote'>Yes and 1-36 comes @ 30 spm. (Faster than Graham Watt's WR for that YOUNGER age group) & 1-34 comes @ 31spm. (Sir Pirate better get ready!!) </td></tr></table> Alan-- You're catching on! I wish others would. There is a certain sort of pleasing logic to this SPI/stroking power business, isn't there? Yes, you are certainly are in a better longterm position if you are rowing a natural, relaxed, 1:40 @ 28 spm than if you are thrashing away 1:40 @ 36 spm, as I used to. Where do you go from there, if you are already rowing 36 spm? But if you are only rowing 28 spm... Time to get the rate up! I feel the neeeeeeeeeeeeeeeed for speeeeeeeeeeeeeeeeed! ranger

[old] John Rupp · Post by **[old] John Rupp** » January 25th, 2006, 12:43 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(ranger @ Jan 25 2006, 04:44 AM)</div></td></tr><tr><td class='quote'>An hour of skipping. 5K warm up 6 x 2K (1K paddle inbetween) 1:52 @ 22 spm 1:50 @ 23 spm 1:48 @ 24 spm 1:46 @ 25 spm 1:44 @ 26 spm 1:42 @ 27 spm </td></tr></table> Not too shabby.

[old] John Rupp · Post by **[old] John Rupp** » January 25th, 2006, 12:47 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(ranger @ Jan 25 2006, 04:44 AM)</div></td></tr><tr><td class='quote'>1:52 @ 22 spm 1:50 @ 23 spm 1:48 @ 24 spm 1:46 @ 25 spm 1:44 @ 26 spm 1:42 @ 27 spm </td></tr></table> 1:40 @ 28 spm 1:38 @ 29 spm 1:36 @ 30 spm 1:34 @ 31 spm 1:32 @ 32 spm 1:30 @ 33 spm 1:16 @ 40 spm

[old] hjs · Post by **[old] hjs** » January 25th, 2006, 12:49 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(ranger @ Jan 25 2006, 01:44 PM)</div></td></tr><tr><td class='quote'>Inched my way into some 2K intervals today, albeit with little courage and somewhat leery of getting too anaerobic. So just some easy ones, concentrating on relaxation and technique. I'll do three or four more bouts of these before Sunday, perhaps with one hard, anaerobic sub-6:40 one, just so I am sure I can make it to the end on Sunday. I'll speed these up once I have done some long Zatopek 500s and 1Ks, and some 8 x 500m visits to h***. Stroke feels great. Back is entirely better. Ribs are still a bit sore, but they are healing quickly, too. An hour of skipping. 5K warm up 6 x 2K (1K paddle inbetween) 1:52 @ 22 spm 1:50 @ 23 spm 1:48 @ 24 spm 1:46 @ 25 spm 1:44 @ 26 spm 1:42 @ 27 spm I will try to get in 2 hours on the stepper after breakfast. Fartleks and sprints in the late afternoon after writing. ranger </td></tr></table> Unbelieveble, First congratulations although I thought you were getting younger But finally you told us some real times.

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