6:28 2K

[mikvan52]

My post-workout weight is now down below 160 lbs.

Good news.

ranger

So... Let me get this straight... If my pre-workout weight is 159.9 lbs, I beat you right?

Tanita, Tanita, on da flow-ah
Who's the lightest ov dem o-ah

mein Gott, du bist lustig!

The gods must be crazy, say some....

http://www.youtube.com/watch?v=GorHLQ-jLRQ

It has all been written before.....

[ranger]

If my pre-workout weight is 159.9 lbs, I beat you right?

Indeed you do--right now.

But a month from now my _pre-workout_ weight will be 160 lbs., too.

We're pretty much the same size, Mike.

I just needed to lose some fat.

ranger

[ranger]

This weekend nmbr DNS 2

I don't know.... but something tells me the Rich has a built in excuse for not making it to Cincinnati, Ohio!



~ some say that they can make it rain... ranger can make it snow!

He is truly a God!

The forecast is OK for Michigan and Ohio:

http://www.weather.com/weather/hourbyhour/USOH0188

Yea, I think I'll be fine getting down to Cincinnati.

The snow is supposed to stop late this afternoon.

That's when I will go.

Cincinnati is supposed to get 4-6 inches, but I am just travelling on the biggest superhighways all the way to my motel.

I assume that the plows will be out all day.

Not much snow here in Ann Arbor at all.

The storm is headed east, and even so, Cincinnati was never in the heart of it.

ranger

[ranger]

OK, let's start the "ranger before the end of the month 2010" prediction list:

500m: 1:24
2000m: 6:16
60mins: 17308m

No need to make a list.

Those have been my targets now for several years.

They are in my signature.

My training is now coming to a peak.

So if my training has been solid, I should hit my targets.

Everything looks great so far.

ranger

[ranger]

I just saw the heat sheets for Cincinnati....

10:00am Sunday Feb. 7. We'll see if all of this work over the past 7 years have paid off!

Finally, a chance to see RESULTS!

Yea, there will be some results, but nothing impressive, I think, although I might indeed pull sub-6:30, if things go well.

I will just try to hold about 31 spm (1:38?) and see if I can make it to 1700m with something left for a kick.

Pretty much an AT row.

This is just a baseline test for me, my first 2K of the year, a qualifying row for WIRC (6:53 is the qualifying time).

Until I get some more sharpening under my belt, I suspect I will just struggle through, as I did last year in my 2Ks.

I don't have my HR fully up yet in training, although my training is a lot more advanced that it was last year.

This will change quickly now, though--warp speed--given all of the fast rowing I will be doing.

I will be _a lot_ better over 2K next week than I am this week--and so forth until the first week in March.

I will be sharpening at 34-44 spm every day, heart rates over my anaerobic threshold, pushing to max.

Stroke feels great.

Gorgeously smooth and powerful, precisely timed and leveraged, delivered right on the beat.

I feel great.

No sickness, injuries, staleness, tiredness, soreness, weakness, etc.

My weight is the best it has ever been.

I suspect I will be able to get up, drink my normal coffee, drive to the venue, warm up a bit, and stand on the scales at 165 lbs.

If I do, that will be unprecedented for me.

I will make sure to weigh in within the 1-2 hours limit for WRs.

8 a.m. before my 10 a.m. race.

ranger

[mikvan52]

If my pre-workout weight is 159.9 lbs, I beat you right?

Indeed you do--right now.

But a month from now my _pre-workout_ weight will be 160 lbs., too.

We're pretty much the same size, Mike.

I just needed to lose some fat.

ranger

My issue is to gain muscle (or retain it {we're not kids anymore})

I was, of course kidding about winning a weight contest.

My ideal February weight configuration would be:
164.99 lbs
lean mean fightin' machine 8-10% body fat

I consider myself to be too light for erg scoring purposes at 8% and 158 lbs.

Are you going to drive south today?

[ranger]

Are you going to drive south today?

Yep.

I'll leave in the middle of the afternoon.

From Ann Arbor, it takes about four hours to get to Cincinnati, if conditions are good.

ranger

[mikvan52]

Bust one loose for us, Rich.

Good Luck!

[TomR]

I might indeed pull sub-6:30, if things go well.

I will just try to hold about 31 spm (1:38?) and see if I can make it to 1700m with something left for a kick.

You will never row 6.30. You won't break 6.40.

If you set out at a 1.38 pace, you will handle down at about the 1k mark. . .

. . . After which you will blah blah blah. . .

[steves]

Include me in this "us"

Bust one loose for us, Rich.

Good Luck!

And don't get carried away Rich. Anything south of 6:45 would be a triumph; south of 6:40 would be remarkable, and south of 6:35 would put you right up there with Ursula Grobler as a candidate for erger of the year.

[ranger]

I might indeed pull sub-6:30, if things go well.

I will just try to hold about 31 spm (1:38?) and see if I can make it to 1700m with something left for a kick.

You will never row 6.30. You won't break 6.40.

If you set out at a 1.38 pace, you will handle down at about the 1k mark. . .

. . . After which you will blah blah blah. . .

Nope.

Don't think so.

Lots of distance rowing this year, pushing the rate up to 30 spm.

Much better preparation, although not at all complete yet.

A month of sharpening to go.

For me, how stressful a race is also depends on my weight, which is now the best it has ever been.

When you are racing, you need a drop or two of water sloshing around in there to cool the engines.

Rowing dehydrated (and tired from the effort needed to lose the water) is no fun.

It is also hard to race when you can't eat much.

No problem with these things this year.

ranger

[ranger]

Include me in this "us"

Bust one loose for us, Rich.

Good Luck!

And don't get carried away Rich. Anything south of 6:45 would be a triumph; south of 6:40 would be remarkable, and south of 6:35 would put you right up there with Ursula Grobler as a candidate for erger of the year.

This is just my first race of the year, Steve.

Whatever I do tomorrow in Cincinnati, by the first week in March, I will be ten seconds faster, perhaps more.

ranger

[hjs]

I might indeed pull sub-6:30, if things go well.

I will just try to hold about 31 spm (1:38?) and see if I can make it to 1700m with something left for a kick.

You will never row 6.30. You won't break 6.40.

If you set out at a 1.38 pace, you will handle down at about the 1k mark. . .

. . . After which you will blah blah blah. . .

If he rows, I still doubt that, will it be great again, going out at 1.38 will give him a plus 7 for sure

His little engine simply can't take that anymore.

[ranger]

Bust one loose for us, Rich.

Good Luck!

Thanks, Mike.

See you in Boston.

ranger

[ranger]

I might indeed pull sub-6:30, if things go well.

I will just try to hold about 31 spm (1:38?) and see if I can make it to 1700m with something left for a kick.

You will never row 6.30. You won't break 6.40.

If you set out at a 1.38 pace, you will handle down at about the 1k mark. . .

. . . After which you will blah blah blah. . .

If he rows, I still doubt that, will it be againreat, going out at 1.38 will give a plus 7 for sure

His little egine simply can't take that anymore.

Hmm, don't know about that.

The engine can still take one hell of a lot.

But it has to be trained to do it.

This row won't be much more than AT.

HR won't get much beyond 175 bpm, I would expect, and even so, not for long.

By March, I will be riding my HR for 1K or more at 185 bpm, pushing it to 190 bpm by the end.

ranger