Ranger's training thread

[ranger]

Ask them, particularly, what they think about the dishonor of your not paying off your bet.

My two bets with Henry are linked.

No worry.

Henry is a stand-up guy.

He'll pay me the $2000 he'll owe me when I reach my longterm goals, hopefully this next year.

ranger

[PaulH]

My two bets with Henry are linked.

Liar

[ranger]

Just puttin' in the meters, steady state.

Beautiful cadence now, 1:48 @ 25 spm, HR in the low 150s, 75% HRR, FM pace and level of effort.

Wonderfully relaxed summer rowing.

Stroke feels great.

123 df.

11 SPI

ranger

[lancs]

1:48 @ 25 spm, HR in the low 150s, 75% HRR, FM pace and level of effort.

So how come you can't do a 10k at this pace?

[Carl Watts]

1:48 @ 25 spm, HR in the low 150s, 75% HRR, FM pace and level of effort.

So how come you can't do a 10k at this pace?

Or even a 2K most of the time these days from what I hear about all the DNS and DNF performances. With numbers like this, one cannot help but come to the conclusion that the person quoting them has never actually done any distance rowing without breaks. Perhaps there is a version of the FM that no one else knows about, it's a 10 day event but done on non stop days.

Sure even I can row better than that 1:46 @ 24 SPM for my 2K, but HR in the low 150's at the finish of even this and that pace for a non stop FM....."Yeah Right"

[hjs]

1:48 @ 25 spm, HR in the low 150s, 75% HRR, FM pace and level of effort.

So how come you can't do a 10k at this pace?

Or even a 2K most of the time these days from what I hear about all the DNS and DNF performances. With numbers like this, one cannot help but come to the conclusion that the person quoting them has never actually done any distance rowing without breaks. Perhaps there is a version of the FM that no one else knows about, it's a 10 day event but done on non stop days.

Sure even I can row better than that 1:46 @ 24 SPM for my 2K, but HR in the low 150's at the finish of even this and that pace for a non stop FM....."Yeah Right"

The nutty pro actually did and showed a Fm rowed with breaks. I don,t know the details by hart, baron proberly does. It was way above 2.00 average though

[ranger]

1:48 @ 25 spm, HR in the low 150s, 75% HRR, FM pace and level of effort.

So how come you can't do a 10k at this pace?

I can.

No interest in doing 1:48 for 10K, though.

Been there, done that.

Now, when I race 10K, I will rate 30 spm, not 25 spm, and do it at 1:42, not 1:48.

My finishing HR won't be 155 bpm; it will be 185 bpm.

As I continue to put in the meters, 1:48 @ 25 spm, I suspect that my HR will drop down toward UT2 (145 bpm).

10K is done somewhere between top end UT1 and AT.

Different matter entirely.

In endurance distance training, the point is not to force your heart rate up to a maximum in an all out, one-time, performance, but to get your heart rate to drop down to a minimum and flatten out so that there are no sudden spikes, or even drift, over long periods.

No need to time this training.

It is all about relaxation, habituation.

It's not a race.

It is more like an afternoon snooze.

Bring your pillow!

Just a need to keep putting in the meters until the body responds.

It is getting used to a "groove," a rhythmic motion, a certain level of effort, a certain technical execution, endlessly repeated, etc.

ranger

[ranger]

Or even a 2K

My 2K this winter was 1:40.3 pace, not 1:48, and even so, at max drag, and without preparing for it.

Happy with that.

WR pace, give or take.

This last year, no one my age and weight (or older) came within 20 seconds of my 2K.

This next year, when I row at low drag, fully trained, I suspect that no one my age and weight (or older) will come within 40 seconds of my 2K.

ranger

[ranger]

f you're okay with yourself, think you're mentally healthy, here's an idea: make a book of your 25,000 or so self-aggrandizing posts and give them to your family to read. A little gift: a view into Daddy's mind. Then ask them what they think. Ask them, particularly, what they think about the dishonor of your not paying off your bet.

My rowing (and chatting here) are hardly clandestine, John.

My family has been all over the world watching me row and talking face to face with those who have anything substantial to do with the sport (i.e., not you).

My son and daughter came with me to EIRC in Paris; my wife came with me to BIRC in Birmingham; my daughter came with me to WIRC in Boston.

All of them have been to several WIRC satellite events in Elkhart, Chicago, Cincinnati, Toronto, Baltimore, Detroit, etc.

My wife stood by my erg in Detroit for my WR USIRT row.

We went on a 5-mile run together to work off a little weight before the weigh-in.

Now that I have my new Fluidesign, I am giving my Peinert26 to my second son.

ranger

[hjs]

1:48 @ 25 spm, HR in the low 150s, 75% HRR, FM pace and level of effort.

So how come you can't do a 10k at this pace?

Or even a 2K most of the time these days from what I hear about all the DNS and DNF performances. With numbers like this, one cannot help but come to the conclusion that the person quoting them has never actually done any distance rowing without breaks. Perhaps there is a version of the FM that no one else knows about, it's a 10 day event but done on non stop days.

Sure even I can row better than that 1:46 @ 24 SPM for my 2K, but HR in the low 150's at the finish of even this and that pace for a non stop FM....."Yeah Right"

The nutty pro actually did and showed a Fm rowed with breaks. I don,t know the details by hart, baron proberly does. It was way above 2.00 average though

[ranger]

Sure even I can row better than that 1:46 @ 24 SPM for my 2K, but HR in the low 150's at the finish of even this and that pace for a non stop FM....."Yeah Right"

Just keep puttin' in the meters with your distance rowing and you will find that this will change radically for the better.

As long as you keep up the rowing, cross-training (running, swimming, skipping, stepping, biking, etc.) can also help with fitness and endurance.

Good luck with it.

ranger

[ranger]

The nutty pro actually did and showed a Fm rowed with breaks. I don,t know the details by hart, baron proberly does. It was way above 2.00 average though

Yea, great stuff.

42K of rowing, with all of the rowing done at 1:48.

Including rests, the average pace was 2:10 or so.

With active rest, the average pace would have been 2:00.

This is a _very_ productive way to train.

The work to rest ratio is about 5-to-1.

In 8 x 500m (3:30 rest), the work to rest ratio is 1-to-2.

The FM with breaks that I posted is like 21 x 2K @ 1:48 (1:30 rest).

Nice!

ranger

[aharmer]

Okay, so everything is perfect and on track with where you want it. No excuses (including your mysterious catastrophic injury that went from unable to row 2:00 pace to regular training in the course of 1 day).

You seem 100% confident that 6:20 or so is a given at BIRC. Clearly distance trials and sharpening need to take place for this to happen. Doesn't this process need to start fairly soon? I fondly remember you promising with 100% certainty that all the distance trials would be performed and posted prior to April 1, then you decided not to do them.

What's the new distance trials date that we can all look forward to coming and going without a shred of performance? And then what date will you begin sharpening workouts for BIRC? I assume you'll be posting workouts such as 8x500 in 1:34, 2'r during your sharpening phase...indicating you're on course for your stated goals.

Unfortunately you'll never do the distance trials and will never sharpen. This process would force you to perform at your true physical limits at a public event, and would ruin the charade we all enjoy so much. You'll never admit it, but we've already seen you do this with your 6:41. Your limit this fall is probably 6:43 or so, which is very admirable. If you're going to spend your life lying about yourself on a message board why not make it somewhat believable? You should claim you're capable of 6:37 and at least leave a shred of possibility out there.

[hjs]

The nutty pro actually did and showed a Fm rowed with breaks. I don,t know the details by hart, baron proberly does. It was way above 2.00 average though

Yea, great stuff.

42K of rowing, with all of the rowing done at 1:48.

Including rests, the average pace was 2:10 or so.

With active rest, the average pace would have been 2:00.

This is a _very_ productive way to train.

The work to rest ratio is about 5-to-1.

In 8 x 500m (3:30 rest), the work to rest ratio is 1-to-2.

The FM with breaks that I posted is like 21 x 2K @ 1:48 (1:30 rest).

Nice!

ranger

That is not what happened................. The pace dramaticly dropped during the row, so the pacing was not the way you discribe it.


ps Why do you always lie? that must be very tiring

[ranger]

You seem 100% confident that 6:20 or so is a given at BIRC. Clearly distance trials and sharpening need to take place for this to happen. Doesn't this process need to start fairly soon?

Wouldn't it be nice if it were that simple?

No, I am not on a schedule.

I am just going to continue putting in as much 1:48 @ 25 spm as I can.

Distance trials will just happen naturally, from the top down, from FM to 5K, as my body responds, and I get used to the repetitive motion.

I am not sure what alternative there is.

Others my age and weight are doing a lot of 2:00 @ 25 spm (8 SPI) and then sharpening hard before they race.



Result:

When they race, their bad training tells the tale.

They just demonstrate how bad they really are.

ranger