6:28 2K

paul s · Post by **paul s** » November 5th, 2009, 4:51 pm

Just curious. Why does anybody besides a newbie click on Ranger's posts? Why does anybody keep commenting on them? He feeds off this stuff, you know. I never post times or things in Training, because I row with a heart that pumps at about 60% of what it should, so I have nothing constructive to add. Why not just ignore the man unless he gives erroneous information to somebody new.

Cheers' y'all, Paul S

snowleopard · Post by **snowleopard** » November 5th, 2009, 4:55 pm

ranger wrote:Fatal stuff.

It's _you_ that's doomed mate. Those aren't goals in your sig, they're fantasies.

Still, if it keeps you warm at night

DUThomas · Post by **DUThomas** » November 5th, 2009, 5:01 pm

paul s wrote:Just curious. Why does anybody besides a newbie click on Ranger's posts?

You make a good point. I can't speak for others, but, for me, I'd have to chalk it up to weakness of character.

ranger · Post by **ranger** » November 5th, 2009, 5:30 pm

snowleopard wrote:Those aren't goals in your sig, they're fantasies.

Well, that's been said before, by people like Paul Smith, Mike Caviston, and Dennis Hastings.

And in the end, it was wrong--repeatedly.

For Hastings, it proved wrong in head-to-head competition.

So...

We'll soon see, won't we?

Nay-sayers are fools.

They have nothing positive to contribute.

ranger

kini62 · Post by **kini62** » November 5th, 2009, 8:22 pm

Ranger, I've checked out your 'old ' utube videos. I have respect for your rowing abilities, which far exceed my own. But you are truly the biggest DOUCHEBAG I have ever encountered on any forum. You could actually help people if you weren't such an egomaniacal @sshole. Have you ever been nice to anyone? Didn't think so.

hjs · Post by **hjs** » November 6th, 2009, 3:43 am

Byron Drachman wrote:
hjs wrote:
snowleopard wrote:When did you last row a FM?
He certainly won,t tell you but I do know though. He did a fm at 2.06 pace, it was some sort of bet with Byron if I am not mistaken, but that's just out of the top of my hat.

That was more or less the last time he let himself lure is posting a screenshoot of his works outs.
Hi Henry,

A while ago, I don't remember exactly when, somebody said he would send Ranger a check for a few hundred dollars if he would row 40K (short of a marathon) and post a screen shot. He did it on just row, so he undoubtedly took many breaks, and his average pace showed around 2:11. It was a far cry from his FM@1:48, which he has been predicting for years but never gets around to doing.

Our bet (for a hat) was a little different. I challenged him to do a FM and if he did a FM by the end of the month in which we made the bet, then I also had to do a FM within two weeks of his performance, and we were going to compare our handicapped times based on the world records for our respective weight classes and age groups. If he failed to do a FM then I would be the winner of the bet. The deadline passed for Ranger. He wasn't fully trained and sharpened. You know the drill. After much cajoling, he did send me the hat.

Byron

Ah Thanks Byron, my memorie seems to have left me a bit, but maybe the not so earthshatering 2.11 caused that.

hjs · Post by **hjs** » November 6th, 2009, 5:44 am

ranger wrote:

Henry's excuses seem to be height, weight, and injury.

ranger

hahahaha try falling from a 25 feet high building back first like me, see how light and frothy you feel after that, if you live that is

ps for once this would give you a genuine excuse for your poor results

ranger · Post by **ranger** » November 6th, 2009, 6:10 am

Yea, going along at standard rates and 12 SPI iover long distances s quite a bit different from going along at 9 SPI and standard rates over long distances.

The difference is right around 10 seconds per 500m.

1:45 @ 26 spm rather than 1:55 @ 26 spm.

Lots of power.

I am getting used to it nicely.

ranger

ranger · Post by **ranger** » November 6th, 2009, 6:21 am

hjs wrote:your poor results

There you go--insulting the other 55s lwts again.

This last year I had the best 2K in my age and weight division by three seconds, just on the basis of foundational rowing, without even doing hard distance rowing, much less full sharpening.

An AT effort.

2K + 6

If my results are poor, then...

ranger

hjs · Post by **hjs** » November 6th, 2009, 6:35 am

ranger wrote:
hjs wrote:your poor results
There you go--insulting the other 55s lwts again.

This last year I had the best 2K in my age and weight division by three seconds, just on the basis of foundational rowing, without even doing hard distance rowing, much less full sharpening.

An AT effort.

2K + 6

If my results are poor, then...

ranger

Me insulting? not at all, I am only talking about your poor racing, I have never seen someone who on average is so far away from his besttimes, you did erg 6.41 last year but on average you barely broke 7.00. For this I even forget the dnf race.

In my book that is very poor, if your can row 6.41, 7.00 should be a easy effort, but somehow it's not for you.

And last year was just in line with the years before, your 6.41 was a very nice time, just in line with my predictions, remember

ranger · Post by **ranger** » November 6th, 2009, 6:55 am

I think that PaulS is right, at least for distance rowing.

If you are really in a good rhythm and rowing well, you do your distance rowing most efficiently at 10 MPS.

That takes care of the technical and skeletal-muscular side of things.

The rest of your distance rowing, then, is determined by your foundational rowing, fitness, aerobic capacity, and level of effort.

I suspect I will do 1:40 @ 30 spm (11.7 SPI) in my distance rowing when I am doing my best; 1:43 @ 29 spm (11 SPI) when I am just off a bit; and 1:47 @ 28 spm when I am doing badly and/or loafing.

Going along at 28-30 spm in my distance rowing, then, is what I am shooting at as a target.

28-30 spm would also be a great training rate for OTW.

The most important thing about this range of rates is that it leaves foundational rowing behind--permanently.

These rate are not low.

The goal of this rowing is not effectiveness but efficiency.

ranger

ranger · Post by **ranger** » November 6th, 2009, 7:05 am

hjs wrote:
ranger wrote:
hjs wrote:your poor results
There you go--insulting the other 55s lwts again.

This last year I had the best 2K in my age and weight division by three seconds, just on the basis of foundational rowing, without even doing hard distance rowing, much less full sharpening.

An AT effort.

2K + 6

If my results are poor, then...

ranger
Me insulting? not at all, I am only talking about your poor racing, I have never seen someone who on average is so far away from his besttimes, you did erg 6.41 last year but on average you barely broke 7.00. For this I even forget the dnf race.

In my book that is very poor, if your can row 6.41, 7.00 should be a easy effort, but somehow it's not for you.

And last year was just in line with the years before, your 6.41 was a very nice time, just in line with my predictions, remember

Last year (and for several years before that) I wasn't training to race.

Racing is irrelevant, if you want to do your best.

Racing is just a reflex of training.

It follows as a matter of course.

No use just repeating--over and over--what you have already done in your racing.

The challenge is to try to get better.

You don't get better by racing.

You get (radically) worse.

At my age, about two seconds a year worse, as my competition has been demonstrating.

The 50s lwt WR is 6:25; the 60s lwt WR 6:42.

But the minimal physiological decline in this decade is only about 3 seconds over 2K, not 17 seconds; and because all veteran rowers at the moment row badly, by improving your technique, there are many opportunities to overcome even this 3 second physiological decline and become even better at 60 than you were at 50, as I will soon demonstrate.

ranger

ranger · Post by **ranger** » November 6th, 2009, 7:13 am

hjs wrote:In my book that is very poor

No.

Rowing an AT 2K at WR pace for my age and weight is not poor.

Most would be delighted with that.

What if NavHaz could pull 6:07 for 2K at AT?

I think he'd be pretty happy.

That would predict (at least) 5:52 fully trained.

ranger

hjs · Post by **hjs** » November 6th, 2009, 7:19 am

ranger wrote:
hjs wrote:In my book that is very poor
No.

Rowing an AT pace

ranger

row a 5k piece and you know what your At level is hahahahaha

little tip, if you fall off the erg after 1500 meter you are going a petite bit to fast

ranger · Post by **ranger** » November 6th, 2009, 7:22 am

Clearly, you don't race 2Ks very consistently if you don't train to race, but what the heck.

You can cobble through occasionally if you're gutsy, as I am.

This last year, I cobbled through at WR pace for my age and weight, without even training or it.

But alll of that is beside the point now.

No need to rehash the history.

I am now done with my work on mechanics and am again training to race.

When I train to race, I am one of the most consistent racers in the sport.

When I am fully trained, I'll row my 2Ks with flat splits--all within a second or so per 500m of one another, no matter how many times I race in a season.

When you are fully trained, racing is a no-brainer.

It is just a reflex of your training.

Your distance trials and sharpening workouts tell you exactly what pace you can hold--start to finish--when you race.

ranger