Ranger - News To Shock

[[old] raymond botha]

Ranger,<br /><br />Do you know what's wrong with you ? what exactly is injured ?<br /><br />Ray

[[old] ranger]

<!--QuoteBegin-raymond botha+Jan 22 2006, 09:02 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(raymond botha @ Jan 22 2006, 09:02 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Ranger,<br /><br />Do you know what's wrong with you ? what exactly is injured ?<br /><br />Ray <br /> </td></tr></table><br /><br />Since I have gotten almost entirely better and continue to improve from day to day, I assume that I didn't (permanently) injure anything.<br /><br />Of course, if symptoms return, I will change my mind.<br /><br />No problem at the moment, though. This morning, I started rowing fast again. Back to sharpening and final race preparation.<br /><br />ranger<br />

[[old] Carl Henrik]

Ranger, <br />Congratulations on a postive direction with the injury. <br /><br />I hope you get completely well and put up some great shows at the races. <br /><br />Carl Henrik

[[old] raymond botha]

Keep us informed Ranger , we'll be routing for you<br /><br />Ray

[[old] mpukita]

<!--QuoteBegin-ranger+Jan 22 2006, 11:00 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 22 2006, 11:00 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-raymond botha+Jan 22 2006, 09:02 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(raymond botha @ Jan 22 2006, 09:02 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Ranger,<br /><br />Do you know what's wrong with you ? what exactly is injured ?<br /><br />Ray <br /> </td></tr></table><br /><br />Since I have gotten almost entirely better and continue to improve from day to day, I assume that I didn't (permanently) injure anything.<br /><br />Of course, if symptoms return, I will change my mind.<br /><br />No problem at the moment, though. This morning, I started rowing fast again. Back to sharpening and final race preparation.<br /><br />ranger <br /> </td></tr></table><br /><br />Rich:<br /><br />Glad you've "repaired" yourself.<br /><br />Are you racing in Cincinnati? I'll be there and would like to meet and shake hands. Do you yet have any idea of the time of your heat?<br /><br />Regards -- Mark

[[old] John Rupp]

<!--QuoteBegin-mpukita+Jan 22 2006, 12:31 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Jan 22 2006, 12:31 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Are you racing in Cincinnati?  I'll be there and would like to meet and shake hands.  Do you yet have any idea of the time of your heat?<br /><br />Regards -- Mark </td></tr></table><br /><br />Mark,<br /><br />I think Chad will be there too. Okay I'm just kidding.

[[old] ranger]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--> Do you yet have any idea of the time of your heat? </td></tr></table><br /><br />8:40 a.m.<br /><br />ranger

[[old] cbrock]

<!--QuoteBegin-ranger+Jan 23 2006, 01:56 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 23 2006, 01:56 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--> Do you yet have any idea of the time of your heat? </td></tr></table><br /><br />8:40 a.m.<br /><br />ranger <br /> </td></tr></table><br /><br />Ranger,<br />As one of the true believers.....<br />May the breeze always be at your front<br />and the shade always upon your face<br />and the winds of destiny carry you aloft<br />to dance with the stars (& world champions) <br /><br />Go for it in Cincinatti, Boston etc and bring that world record home.<br /><br />Best of Luck,<br />Chris<br /><br />(with apologies to whomever!)

[[old] ranger]

Thanks, Chris. I'll give it my best.<br /><br />Nice strong stroke at high rates, even at this low, zippy drag (110 df.). 1:30 comes in a nice, controlled way @ 40 spm (12 SPI). This is my eventual target for 500s, so I will be practicing this every day, perhaps at the ends of workouts, to get into the swing of it. I'll start with short bursts and slowly lengthen them out to 500m and beyond.<br /><br />I'd love to be able to do 1K in 3:00. That would be that 4 seconds per 500m improvement I've been looking for from this stronger stroke.<br /><br />My ribs are still a little sore, but now I am paying close attention to stability at the footplate and balance with my back and arms on every stroke, and that seem to be helping a lot. I am also paying close attention to compression at the catch, breathing, and how my ribs are situated there.<br /><br />ranger

[[old] mpukita]

<!--QuoteBegin-ranger+Jan 23 2006, 01:56 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 23 2006, 01:56 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--> Do you yet have any idea of the time of your heat? </td></tr></table><br /><br />8:40 a.m.<br /><br />ranger <br /> </td></tr></table><br /><br />Yikes! We're off at the same time. I'll wish you a good row right now ... and ask you to quickly recover after your race, have a drink, sign a few autographs, and then slowly saunter to the back row and help my daughter cox me to a smoking slow planned 7:18!<br /><br /> <br /><br />Hope the body stays repaired ....

[[old] NavigationHazard]

<!--QuoteBegin-ranger+Jan 23 2006, 05:53 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 23 2006, 05:53 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><br />I'd love to be able to do 1K in 3:00. That would be that 4 seconds per 500m improvement I've been looking for from this stronger stroke.<br /><br />ranger <br /> </td></tr></table><br /><br />And 3.3 seconds per 500 faster than Graham Watt's 3:06.6, which is the current 1k record for 50-59 LWs. <br /><br />If you ever do get to 3:00, don't count on the 50-59 HW 1k record still being 2:59.8.... <br />

[[old] ranger]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->If you ever do get to 3:00, don't count on the 50-59 HW 1k record still being 2:59.8.... </td></tr></table><br /><br />How is that project going? Are you getting close?<br /><br />Good luck with it.<br /><br />ranger

[[old] ranger]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->And 3.3 seconds per 500 faster than Graham Watt's 3:06.6, which is the current 1k record for 50-59 LWs. </td></tr></table><br /><br />Yes, Watt rows at 11 SPI. At 40 spm, that's his 3:07. That's what I used to row, too.<br /><br />I am now rowing at 12 SPI. 12 SPI at 40 spm is 3:00.<br /><br />ranger

[[old] ranger]

I seem to be getting some major training effects, at least at lower stroke rates, where I have been working so hard for so long. This morning, I have been just going along at 1:46 @ 22 spm, with just a normal stroke, concentrating on technique, planting those heels firmly, firing off with the legs, delaying the back, hanging on the handle, etc. This is just nirvana in terms of training goals and all I will ever need if I can work this into a UT2 pace that I can hold for marathon distances. It seems to me that it now just a matter of putting in the meters. Nothing more to be done on technique, futzing with drag, working on stroking power, etc. I just need to have this be my normal distance stroke, like a long light marthon stride, gliding along, keeping relaxed at steady state. If I can get this done, everything else follows that I would ever want from my rowing, I think.<br /><br />Don't know for sure, but this training effect might be coming from my daily stepping routines of late, which have been getting better and better and which I have now been stretching pretty easily to 110 minutes at 300 watts, elevating my HR in the 160s but with very little aerobic distress. Rowing 1:46 @ 22 spm, especially as I get more and more used to my new technique, feels a lot like this stepping. Given this correlation, it would now be in my interest, I think, to push the stepping at 300 watts to marathon length, which I think I could do pretty easily. If I can get used to stepping for 2.5 hours at 300 watts (3000 calories!), I think it might transfer to my rowing, especially if I am doing both every day. UT2 rowing at 1:46 would be out of sight. I am really getting a solid stroke now at this rate (22 spm) and drag (110 df.): 13.3 SPI. Given all of the years that I was a runner, I am still quite a bit more relaxed on the stepper than on the erg, but I think this will gradually change as the years go on. The two will start to merge. 1:46 is 294 watts, already very close to what I do in my stepping routines.<br /><br />I need to do long marathon rows at this rate and pace all of this next off season to lock in this rate and pace at steady state.<br /><br />Efficiency!<br /><br />ranger

[[old] george nz]

<!--QuoteBegin-ranger+Jan 24 2006, 09:03 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 24 2006, 09:03 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I seem to be getting some major training  effects, at least at lower stroke rates, where I have been working so hard for so long. This morning, I have been just going along at 1:46 @ 22 spm, with just a normal stroke, concentrating on technique, planting those heels firmly, firing off with the legs, delaying the back, hanging on the handle, etc. This is just nirvana in terms of training goals and all I will ever need if I can work this into a UT2 pace that I can hold for marathon distances. It seems to me that it now just a matter of putting in the meters. Nothing more to be done on technique, futzing with drag, working on stroking power, etc. I just need to have this be my normal distance stroke, like a long light marthon stride, gliding along, keeping relaxed at steady state. If I can get this done, everything else follows that I would ever want from my rowing, I think.<br /><br />Don't know for sure, but this training effect might be coming from my daily stepping routines of late, which have been getting better and better and which I have now been stretching pretty easily to 110 minutes at 300 watts, elevating my HR in the 160s but with very little aerobic distress. Rowing 1:46 @ 22 spm, especially as I get more and more used to my new technique, feels a lot like this stepping. Given this correlation, it would now be in my interest, I think, to push the stepping at 300 watts to marathon length, which I think I could do pretty easily. If I can get used to stepping for 2.5 hours at 300 watts (3000 calories!), I think it might transfer to my rowing, especially if I am doing both every day. UT2 rowing at 1:46 would be out of sight. I am really getting a solid stroke now at this rate (22 spm) and drag (110 df.): 13.3 SPI. Given all of the years that I was a runner, I am still quite a bit more relaxed on the stepper than on the erg, but I think this will gradually change as the years go on. The two will start to merge. 1:46 is 294 watts, already very close to what I do in my stepping routines.<br /><br />I need to do long marathon rows at this rate and pace all of this next off season to lock in this rate and pace at steady state.<br /><br />Efficiency!<br /><br />ranger <br /> </td></tr></table><br /><br /><br />Ranger do you suffer from deja vu because that is what this post is - I bet it would be possible to go back 3 months and 6 months and 9 months and 18months and you were reporting exactly the same times and goals and suspension over and over again.<br /><br /><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->It seems to me that it now just a matter of putting in the meters. </td></tr></table> This is what you said you have been doing for the last 2 years, habituating this exact same stroke and that it was now right 'perfect' I think was your term.<br /><br />Remember this from a week ago?<br /><br /><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Posted: Mon Jan 16, 2006 9:14 pm Ranger<br />Yes, it's taken me a couple of years to learn how to row. I am still a beginner, Mike. Remember that time?<br /><br />I missed competing over the last two years and have taken a lot of flack for sitting out, but I couldn't compete without a stroke to use. <b>I am happy that time is over. My stroke is now in place, so I am now back in competition.</b> </td></tr></table> <br /><br />You also said this was a thing of the past and all you were doing now was sharpening sessions and that this was all going to wait till after Boston. So where are the reported sharpening sessions, the 500's, 1k's and 2k's you were going to be doing every day?<br /><br />Keen to hear how that is going as we want to see you achieve your dream in 5 weeks