Ranger's training thread

[ranger]

Actually, the hammer in the 60s lwt race at WIRC 2010 pulled 7:04.

So 7:00 is _very_ good for someone my age and weight.
<snip>
It is unlikely that I will row 7:00 for 2K at BIRC 2010.

Just a reminder that you rowed a 7:11 during this last year in competitions...TWICE!

Yes.

With my weight still pretty poorly prepared, without sharpening at all, and pulling at max drag with pretty good technique, last year, I often defeated myself, and in the end, despite the 6:41, didn't row my best at all.

I no longer have any of these problems.

I am now rowing at low drag (120 df.), which gives me increasing credit for my improved technique.

My weight is unusually good. When I get on the plane for Birmingham on Thursday, I will stand on the scales at 160 lbs.

While I am still working hard on technique, I am no longer rowing hard at low rates, as I did last year, or even distance rates, as I did since last year, but at race rate and pace (1:35 @ 30 spm), so I am now sharpening, albeit, as it goes right now, somewhat oddly.

ranger

[Flipper21]

Ohhh this is a tough one to call but I'll have a go.

IF Rich does indeed arrive at BIRC and IF he turns up and IF he rows well while at the same time considering the effects of jet lag, dietary requirements, fluid intake (not his boat of course) and one or two other IF's and Maybe's, I predict at the suggested rates, spm, SPI, and all the other statistical psychological mumbo jumbo V's Crystal Ball,

Ranger will do 6:38.7

Thats of course we can eliminate those dastardly If's, Possible's, Maybe's and any other incroachment that may put his otherwise performance down to chance or probability.


GO RANGER GOOOOOOOOO

6:38.7

[macroth]

Indeed.

(1) Blah.

(2) Blah Blah.

Blah Blah, Blah.

BLAAAAAAAAAHHHH, blahblahblah BLAAAAAAAAHHHHHH. Blahblahblahblah blah BBBBBBBBBBBLLLLLLLLLLAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH. Blah.

ranger

Fixed that for you.

[ranger]

I made weight nicely _before_ rowing today.

I'll do the same for the next ten days.

So for the next week and a half, I'll be rowing as a legitimate lightweight.

If I do a trial, I'll enter it into the 50s lwt rankings.

I will also try to make weight at night before I go to bed, so that I wake up at weight and can weigh in immediately (and then drink my normal cups of coffee, etc., before skipping for an hour and doing sit ups for an hour to warm up, and then rowing).

I suspect that by next Thursday, when I get on the plane for Birmingham, the number on the scale you are looking at will read 160 lbs.



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ranger

[macroth]

While I am still working hard on technique, I am no longer rowing hard at low rates, as I did last year, or even distance rates, as I did since last year, but at race rate and pace (1:35 @ 30 spm), so I am now sharpening, albeit, as it goes right now, somewhat oddly.

ranger

Pity you never bothered to row distance rates at distance distances, eh?


As for your 1:35@30spm sharpening going somewhat oddly, I assume you're refering to the fact that you can barely make it to the 500m mark and then have to lay down the handle or paddle for upwards for 5 minutes before you can give it a go again, meaning you don't have a chance in hell of rowing 6:20 a week from now? Why would you find that odd?

[macroth]

I made weight nicely _before_ rowing today.

After 90 minutes of skipping and before breakast? Is that how you plan on weighing in at BIRC as well?

PS: if this is the first time you've been under 165 BEFORE rowing 90 minutes and sweating even more buckets of water, why have you been saying for weeks that you're at weight ?

[ranger]

Ohhh this is a tough one to call but I'll have a go.

IF Rich does indeed arrive at BIRC and IF he turns up and IF he rows well while at the same time considering the effects of jet lag, dietary requirements, fluid intake (not his boat of course) and one or two other IF's and Maybe's, I predict at the suggested rates, spm, SPI, and all the other statistical psychological mumbo jumbo V's Crystal Ball,

Ranger will do 6:38.7

Thats of course we can eliminate those dastardly If's, Possible's, Maybe's and any other incroachment that may put his otherwise performance down to chance or probability.


GO RANGER GOOOOOOOOO

6:38.7

While you are off in your prediction by 20 seconds or so, thanks, anyway, for the vote of confidence.

GO FLIPPER GOOOOOOOOOO

ranger

[ranger]

I made weight nicely _before_ rowing today.

After 90 minutes of skipping and before breakast? Is that how you plan on weighing in at BIRC as well?

PS: if this is the first time you've been under 165 BEFORE rowing 90 minutes and sweating even more buckets of water, why have you been saying for weeks that you're at weight ?

Yes.

At race venues, I get up and skip rope for an hour or so before going down to weigh in.

It is my normal warm up.

My heart rate is only 120 bpm or so when I am skipping rope.

When I skip rope, I just work up a good sweat, shake off any tiredness, and get all of the engines firing.

I also like to do an hour of sit ups before I race--about 1000.

That warms up my core muscles.

All of my lightweight rows (6:28, 6:29, 6:30, 6:32, 6:32, 6:32, 6:32, 6:32, 6:33, 6:36, etc.) were done with this two hour warm up before I weigh in.

It is just my normal routine.

Then, after I weigh in, I eat and drink, wait 15 minutes or so, and then warm up OTErg for 45min or so before I race.

ranger

[mikvan52]

http://www.c2forum.com/viewtopic.php?f= ... 77#p143677

ranger reminder:
talk is cheap about 13 spi (table)

No need for any new comments either... We all can just quote ourselves...
Nothing changes....

September 29th, 2010, 5:51 am

So, once again, another early morning will end w/o a real discussion going on: Just claims and taunts.... (blather by all involved)

RIch: would you do me a favor?

Just post one shed of evidence that you can maintain 13 spi for 2k and show a fast time... I'm not requesting that you be at weight or fully trained.

Is your answer "1. Yes, I'll do this today." or "2. No, I won't do this today."

Look back in your 7 years of training... There must be something!

[ranger]

As for your 1:35@30spm sharpening going somewhat oddly, I assume you're refering to the fact that you can barely make it to the 500m mark and then have to lay down the handle or paddle for upwards for 5 minutes before you can give it a go again, meaning you don't have a chance in hell of rowing 6:20 a week from now? Why would you find that odd?

I'll post a screen shot of 8 x 500m (3:30 rest) @ 1:34, done at weight, by the end of this weekend.

That will predict a pb, 6:28.

Then I will try to grind that down to 1:32 by Thursday.

As I mentioned, if feel up for it, I'll do a moderately stiff 2K @ 30 spm on Thursday morning before get on the plane for Birmingham.

It would be nice to see 1:37, a pb, but no need to make predictions.

Whatever happens, happens.

It won't be a maximal effort, but an easy negative splitting workout: 1K @ 2K -2, 500m @ 2K - 1, then all out to the finish.

ranger

[hjs]

Ohhh this is a tough one to call but I'll have a go.

IF Rich does indeed arrive at BIRC and IF he turns up and IF he rows well while at the same time considering the effects of jet lag, dietary requirements, fluid intake (not his boat of course) and one or two other IF's and Maybe's, I predict at the suggested rates, spm, SPI, and all the other statistical psychological mumbo jumbo V's Crystal Ball,

Ranger will do 6:38.7

Thats of course we can eliminate those dastardly If's, Possible's, Maybe's and any other incroachment that may put his otherwise performance down to chance or probability.


GO RANGER GOOOOOOOOO

6:38.7

Go get your meds

[macroth]

As for your 1:35@30spm sharpening going somewhat oddly, I assume you're refering to the fact that you can barely make it to the 500m mark and then have to lay down the handle or paddle for upwards for 5 minutes before you can give it a go again, meaning you don't have a chance in hell of rowing 6:20 a week from now? Why would you find that odd?

I'll post a screen shot of 8 x 500m (3:30 rest) @ 1:34, done at weight, by the end of this weekend.

That will predict a pb, 6:28.

Then I will try to grind that down to 1:32 by Thursday.

ranger

Is "I'll" the contraction of "I will" or "It is possible that I might think of maybe acting like I will, but have no plans to"?

You've said "I will " so many times and never followed through that your readers are confused.

Here's a thought: do 8x500m/3:30 however you can, and post the screenshot even if your average pace doesn't turn out to be 1:34.

[mikvan52]

Big 2x , good buddy!

I'll post a screen shot of 8 x 500m (3:30 rest) @ 1:34, done at weight, by the end of this weekend.

That will predict a pb, 6:28.

Then I will try to grind that down to 1:32 by Thursday.

ranger

You'll do what?

1:34 will go to 1:32 in 5 days of skipping and exercise biking?

http://www.machars.net/ultimate.php

how about one 500 at any rate as fast as you can go?
I say you cannot break 1:30. When you land on marchars (Mars) you'll see how fast that makes you.

Or, why not carry Paul's Law to the extreme?
Using the 'ranger on Mars' table (above)
Do 100 meters. DO you have a 100m in you?
Do you see what you'd need for speed?...........881.5 watts
Right!

[ranger]

At the moment, no 55s lwt can do much better than 1:39 for 8 x 500m (3:30 rest).

So, if I do 8 x 500m (3:30 rest) @ 1:34 this weekend, I can expect to win the 55s lwt race at BIRC 2010 by at least 20 seconds.

That would break my own 55s lwt championship record, set four years ago, by almost 15 seconds, even though I am now 59.9 years old.

Then, I will try to grind that 1:34 down to 1:32 by Thursday of next week, when I get on the plane for Birmingham.

ranger

[mikvan52]

So you won't be doing it now?
It's back to "if I do"...
Pathetic...
Just post a workout:
8 x 500m
1 x 500m
1 x 100m

Your choice... No one's holding their breath... You never post workouts.

You could prove me wrong right now. You have your camera out this morning (scale shot)
Post a screen shot of your :JUST ROW: or whatever you did...