6:28 2K

whp4 · Post by **whp4** » September 21st, 2009, 12:27 pm

ranger wrote: Over the last 7 years, between the age of 51 and 58, I have pulled 6:27.5, 6:28, 6:28.5, 6:29, 6:29.7, 6:30, 6:32, 6:32, 6:32, 6:32, 6:32, 6:32, 6:33, 6:35, 6:37, 6:41, 6:42, 6:43, etc., all at official race venues, many of them the biggest events (BIRC, WIRC, EIRC, etc.).

No one my size and age has anything like this string of 2k scores.

Speaking of short memories, you seem to have forgotten your 7:04.3 at the biggest event of them all in 2006...or all the times you DNS or DNF!

You are right, though, that no one your size and age has nearly the inconsistency of performance as you do.

ranger · Post by **ranger** » September 21st, 2009, 12:44 pm

wp4 wrote:Speaking of short memories, you seem to have forgotten your 7:04.3 at the biggest event of them all in 2006...or all the times you DNS or DNF!

I have been experimenting, learning to row.

Consistency comes with bringing this to completion, which I have now done.

Yes, all significant learning involves trial and error, mistakes and corrections, etc.

The result is worth it.

Those who don't experiment and learn, make mistakes and then correct them, go nowhere.

They just stay at a constant, consistent ebb.

Nothing comes from nothing.

I am delighted with my 6:29 at 55 years old, without even doing distance rowing or sharpening to prepare for it.

No one my size has done anything of the sort.

Now that my learning is complete, it is time for 6:16 at 60--at weight, fully trained (with both hard distance rowing and full sharpening).

I suspect I will break the 55s lwt WR by 10 seconds or so by the end of the month, pulling in and around pb time: 6:28.

Then it is on to hard sharpening and distance rowing--and my ultimate goal of 6:16--over the course of the fall and winter indoor racing season.

ranger

whp4 · Post by **whp4** » September 21st, 2009, 1:19 pm

ranger wrote:Now that my learning is complete, it is time for 6:16 at 60--at weight, fully trained (with both hard distance rowing and full sharpening).

I suspect I will break the 55s lwt WR by 10 seconds or so by the end of the month, pulling in and around pb time: 6:28.

Oh, after so many years of "learning" you now propose to beat your first, and best time, set back when you were fat and didn't know how to row, to use your words? Looks like we'll be getting some fine excuses this season when it doesn't happen!

You do realize that it isn't sufficient to row for 6:16, you also have to cover 2000 meters, right?

Rocket Roy · Post by **Rocket Roy** » September 21st, 2009, 2:16 pm

I suspect I will break the 55s lwt WR by 10 seconds or so by the end of the month, pulling in and around pb time: 6:28.

ranger[/quote]

hahahahaha oh I've missed these pearls of nonsense

ranger · Post by **ranger** » September 21st, 2009, 4:51 pm

Rocket Roy wrote:hahahahaha oh I've missed these pearls of nonsense

6:28?

Nope, not nonsense.

8 x 500m (3:30 rest), 1:34 @ 37 spm, and it's a lock.

Automatic.

ranger

whp4 · Post by **whp4** » September 22nd, 2009, 1:18 pm

ranger wrote:I suspect I will break the 55s lwt WR by 10 seconds or so by the end of the month

I don't think you're going to get much recognition for breaking Joan's lightweight WR rowing as a heavyweight male, but don't let that stop you

Hey, did you notice that Roy's "soft" WR has lasted years longer than yours?

As for your automatic 6:28 by the end of the month, wasn't your "breaking the hwt WR with a lightweight stamp" (you know, the one where you got a 7:04.3 after blowing up like a 3rd world fireworks factory) going to be automatic, too?

Rocket Roy · Post by **Rocket Roy** » September 22nd, 2009, 3:39 pm

I'd forgotten the old "breaking the HWT WR with a lwt stamp" Joke

hahahahahahaha

ranger · Post by **ranger** » September 22nd, 2009, 3:47 pm

Rocket Roy wrote: I'd forgotten the old "breaking the HWT WR with a lwt stamp" Joke

hahahahahahaha

Today:

166.8 lbs., 13.5% body fat

http://img7.imageshack.us/img7/2077/dsc02225et.jpg

I am now reducing my body fat by 1% every three days, as I just did, from Saturday to Tuesday.

So, if I continue my biking, in addition to my rowing OTW and on the erg, I should get to 155 lbs. and 8% body fat in a couple of weeks.

Then, concern with weight will be over--permanently--for this fall and winter.

I will be a legitimate OTW lightweight, quite a bit lighter that Mike VB.

ranger

Rocket Roy · Post by **Rocket Roy** » September 22nd, 2009, 3:53 pm

Sorry but that is just complete simplistic BOLLOX mate, if you ever do reach 155 lbs it will only be for a day then you will rebound upwards.

You remind me of the ICE-MAN, except that he did what he said he was going to do. Google him ( ICEMAN runs marathon) he was on our telly last night. He ran a FM in the Arctic at minus 20c naked and with a sprained ankle after swimming 20m underwater and the ice from hole to hole, naked. An amazing bloke.

http://www.channel4.com/programmes/dare ... /episode-3

ranger · Post by **ranger** » September 22nd, 2009, 3:56 pm

Rocket Roy wrote:Sorry but that is just complete simplistic BOLLOX mate, if you ever do reach 155 lbs it will only be for a day then you will rebound upwards.

You remind me of the ICE-MAN, except that he did what he said he was going to do. Google him he was on our telly last night. He ran a FM in the Arctic at minus 20c naked and with a sprained ankle after swimming 20m underwater and the ice from hole to hole, naked. An amazing bloke.

8% body fat is entirely comfortable.

I no longer have as much non-fat body mass, one of the advantages (for lightweights) of aging.

With age, you lose muscle mass.

Back in 2002-2003, I had 151 lbs. of non-fat body mass.

That makes it _much_ harder to make weight.

I had to be 8% body fat then to make weight.

Now, I only have to be 12% body fat to make weight.

Now, at 8% body fat, I am 155 lbs., not 165 lbs.

I suspect that most younger, elite rowers are 5% body fat.

_Rowing Faster_ claims that the ideal is 8%.

So that's what I will shoot for.

I should be at 155 lbs. and 8% body fat in two weeks.

I should be at weight tomorrow.

ranger

ranger · Post by **ranger** » September 22nd, 2009, 4:02 pm

My work on technique is entirely done.

I am now doing five-hour workouts, hitting all of the training bands, including sprints/sharpening on the erg and rowing for an hour each day at 5K rates OTW.

This year, I will be at weight and sharpening all fall and winter.

I haven't sharpened fully since 2003.

Given this preparation, racing this year will be a cinch--at all distances.

Back to normal.

Full preparation.

By the time WIRC rolls around, I think I'll pull a lwt 6:16.

2K

1:34 @ 37 spm (11.5 SPI)

ranger

ranger · Post by **ranger** » September 22nd, 2009, 4:09 pm

Rocket Roy wrote:he did what he said he was going to do

As you know, been there, done that.

Multiple times.

Now I will do it again.

It gets harder as you up the ante (although you wouldn't know).

I was 4 seconds under the lwt WR in 2003.

I will be 22 seconds under the lwt WR in 2010, 26 seconds under the lwt WR in 2011.

You are where I was in 2003.

You haven't even considered the burden of trying to get better.

To get better, you need to get in a boat and learn to row well.

ranger

Rocket Roy · Post by **Rocket Roy** » September 22nd, 2009, 4:50 pm

I don't need to get better until you beat my time. And I certainly don't need to go on the water.

ranger · Post by **ranger** » September 22nd, 2009, 6:54 pm

Rocket Roy wrote:I don't need to get better until you beat my time. And I certainly don't need to go on the water.

You'll need both, I'm afraid.

I'll make weight tomorrow and pull a lwt 6:28 on the erg at the end of the month, most likely, with my weight below 160 lbs.

Then I will be sharpening and racing--at weight--all fall and winter.

Goal: 2K, 1:34 @ 37 spm

I will pull my first OTW race up in Lansing, MI, at the end of October.

2.5 miles

I am getting pretty good OTW, although I will probably take it easy in this race, given that it will be my first.

I'll do a full schedule of OTW racing next year, both sprints and head races.

Then I'll enter the HOCR when I am 60, in 2011.

ranger

ranger · Post by **ranger** » September 22nd, 2009, 7:00 pm

Rocket Roy wrote:I don't need to get better

Not a winning attitude.

Embarrassing stuff.

I am surprised to hear it from you.

ranger