The Two Types of Training

[snowleopard]

6:48.6.

I'll tell y' what happened here, fully fed and hydrated ranger set out to beat Mike's time of yesterday and failed. Ain't gonna get any better when he tries it as a lwt either.

[ranger]

I'll do short intervals tomorrow, 8 x 500m (3:30 rest), trying to do 1:34 @ 36 spm, race pace and rate, digging down for a little anaerobic capacity.

Then I'll do another 2K on Wednesday, holding the same rate, but relaxing a little more, lengthening out, and holding right to 10 MPS, 1:40 @ 30 spm (11.7 SPI).

If I can do this, I will best what I did last year and better Dennis Hastings' long-standing American 55s lwt record.

Then I'll do short intervals again on Thursday, 8 x 500m (3:30 rest), 1:34 @ 36 spm (11.7 SPI), looking for more anaerobic capacity.

Then I'll do a hard 2K on Friday, trying to lift the rate one notch to 31 spm, keeping it long at 12 SPI, and try to pull 1:38/6:32.

If I do that, I equal my last lwt race back in 2003 at EIRC and best Rocket Roy's long-standing 55s lwt WR by six seconds.

Then I'll take it easy on Saturday and travel to Cleveland, staying there, so that I don't have to drive Sunday morning.

At Cleveland, I will try to do 1:37 @ 32 spm.

If I can do that, I will match my pb of 6:28, get the best 50s lwt time of the year, besting Paul Seibach, and best the 55s lwt WR again, this time officially and by 10 seconds.

6:28 will be a solid AT row for me.

Then I will still have two more weeks of training and racing to work on my TR and AN capacities.

I am now doing a long, two-hour bike ride before I go to bed.

This is helping with my weight, which is falling again.

163 lbs. this morning.



Training is coming along great.

ranger

[ranger]

6:48.6.

I'll tell y' what happened here, fully fed and hydrated ranger set out to beat Mike's time of yesterday and failed. Ain't gonna get any better when he tries it as a lwt either.

You're just a f--kin' idiot.

Time to take a hike, dude.

Talk is done.

Now it's all action.

Mine, not yours.

Your just all talk--nasty, negative, and therefore worthless.

ranger

[ranger]

6:48.6.

I'll tell y' what happened here, fully fed and hydrated ranger set out to beat Mike's time of yesterday and failed. Ain't gonna get any better when he tries it as a lwt either.

No, you didn't even get your facts right.

Look again.

I did indeed beat Mike's time of yesterday, by over a second, as a lightweight, and on just a UT1 effort, with my HR below my anaerobic threshold.

I entered the time for the row in the lightweight rankings.

On Wednesday, I will beat Mike's WIRC time by 10 seconds.

On Friday, I'll beat Mike's WIRC time by 18 seconds.

On Sunday, I'll beat Mike's WIRC time by 22 seconds.

ranger

[leadville]

I see Ranger has emerged from under the rock where he lives to insult and belittle his betters once again. How ineffably sad.

Ranger you are a coward. A weak, sniveling, whining, coward.

Nav was there. He raced.

Mike was there. He raced. He won.

Spousta was there. He raced. He won.

I was there. I raced. And beat your best legitimate time by seven seconds.

You sat at home, consumed with self-loathing (well deserved), obsessed with the performance of others and telling all what you 'might' do.

We didn't. We actually did it.

I was hoping you would come to Boston so I could tell you in person what a despicable lying coward you are. I was really looking forward to it.

Btw, you missed your 6:28 target by 43 seconds. And even worse you gave up eight times in the process. At least you've given all new motivation; "don't be a ranger!"

[whp4]

Ah.

Five Open lightweights rowed under 6:19, none of them Americans.

ranger

And hundreds of rowers rowed under 7:11, dozens of them women.

[whp4]

It's 8.87, not 9.

1.7, golden section, ratio

The golden section ratio isn't 1.7. If you're going to approximate it to only 2 significant figures, it's 1.6. And yet you feel the need to chastise Rupp for rounding 8.89 to 9?

[ranger]

Ah.

Five Open lightweights rowed under 6:19, none of them Americans.

ranger

And hundreds of rowers rowed under 7:11, dozens of them women.

My 2K time is now 6:48.6.

Tomorrow it will be 6:40.

Friday, it will be 6:32.

Sunday, it will be sub-6:30--officially.

No one my age and weight has even rowed better than 6:42, Brian Bailey's 60s lwt WR.

Nope, this is not self-loathing.

This is the pay-off from many years of hard work.

This week I catch my 2002-2003 self and go on to better things.

This is _completely_ unprecedented.

No male WR-holder, 40-70, has ever gotten better at all except me (back in 2003), and no male WR-holder, 40-70, has ever gotten significantly better almost a decade after they held the WR.

That's just amazing.

On the average, from 2003 to 2010, my immediate competition has slowed down about 15 seconds.

Even this year, and perhaps more dramatically, next year, I am going to be quite a bit better than I was ten years ago.

ranger

[whp4]

BTW, I am now doing 1:44 for just relaxed distance rowing, with a middlin' UT1 HR, and was amazed to see 1:40 @ 28 spm emerging, just naturally.

Relaxed distance rowing, middlin' UT1 HR, 1:44, but you couldn't do 1:47 for even 2k last weekend because your heart rate refused to cooperate. Uh huh...do your kids ever wander in when you're posting and say "dad, you look like an idiot when you write this stuff"?

[ranger]

BTW, I am now doing 1:44 for just relaxed distance rowing, with a middlin' UT1 HR, and was amazed to see 1:40 @ 28 spm emerging, just naturally.

Relaxed distance rowing, middlin' UT1 HR, 1:44, but you couldn't do 1:47 for even 2k last weekend because your heart rate refused to cooperate. Uh huh...do your kids ever wander in when you're posting and say "dad, you look like an idiot when you write this stuff"?

I didn't row at 1:47 in Cincinnati.

I rowed at 1:38.

I'll try again this weekend in Cleveland.

After some speed work and some 2K trials this week, I think it will be no problem.

I'll pull right through the 2K, 1:37 @ 32 spm.

My performance on the 8 x 500m workouts this week will tell the story.

If I can do 1:34 @ 36 spm for 8 x 500m on Tuesday and Thursday, and I get a 2K done at 6:32 on Friday, the prediction is pretty good for a 1:37 at Cleveland on Sunday.

ranger

[whp4]

Today, I was consistently getting 1:37 @ 31 spm (12.4 SPI) on the 10MPS ladder.

Yep, every time you punched it into the calculator, you got the same answer, good work!

As I remember, this 1:34 @ 34 spm (12.4 SPI) is almost exactly what Mike Caviston pulled when he set the 40s lwt WR.

Well, no, 6:28 (4x1:34) is not almost exactly 6:16 (4x1:37) (or even 6:18). But keep at it, maybe you'll be ready when they finally switch to scoring races by SPI!

[Byron Drachman]

I see that you have a very good chance of picking up some cash at Chicago rowing as a lightweight or even as a heavyweight unless somebody from the Lincoln Park Boat Club or some other rower in your class shows up.

That would be an excellent time to start paying Henry the money plus interest you owe him. Perhaps that would ease your conscience and put you in a better mood.

[ranger]

Today, I was consistently getting 1:37 @ 31 spm (12.4 SPI) on the 10MPS ladder.

Yep, every time you punched it into the calculator, you got the same answer, good work!

As I remember, this 1:34 @ 34 spm (12.4 SPI) is almost exactly what Mike Caviston pulled when he set the 40s lwt WR.

Well, no, 6:28 (4x1:34) is not almost exactly 6:16 (4x1:37) (or even 6:18). But keep at it, maybe you'll be ready when they finally switch to scoring races by SPI!

Your anaerobic capacities are 20% of 2K racing.

20% of 420 watts is 84 watts, right around to difference between 1:42 and 1:34.

8 seconds per 500m.

If you can do an aerobic (UT1) 2k at 1:42, you can do a fully anaerobic 2K (TR) at 1:34.

The two are separated by two training bands.

ranger

[whp4]

You promised a 4x2k screenshot today.

He posted one, didn't you see it? Oh, whoops, you're right, he posted 1/4x2k I forgot, he hasn't done his distance training yet

[ranger]

I'll indeed be doing the 4 x 2K predictor, but I have decided to first bring up my HR with 500s and isolated 2Ks.

Then, when I am doing AT 2Ks with no problem, I will put together four of them into a 4 x 2K predictor.

My target for 4 x 2K is 1:38.

Mike VB never did one 2K predictor, of any sort, and in the end, missed his projected 2K time by a dozen seconds.

In this case, _very_ big mouth, but not much action to back it up.

Pretty big disappointment.

His training turned out to be a complete dud.

So much for the Bohrer Plan, and its 39 minutes a day.

The erg is a truth machine.

ranger