Ranger's training thread

[hjs]

August 6 only 25 days left before you again won,t pull your first 2k.................

[NavigationHazard]

The bleat goes on. And the bleat goes on.

At the moment, 500m fartleks at 1:40 and 26 spm seem ideal. I will try these from day to day, stretching the total distance. Goal: Zatopek 500s (i.e., 40 x 500m) at 1:40 and 26 spm.

In addition to other things, I am working up to some Zatopek 250s at 1:32 and 34 spm (10 MPS, 13 SPI), although it might take me a little while to get there.

I have done a set of Zatopek 250s (80 x 250, 46 seconds on, 46 seconds off, at 1:36). For me, that's 10K - 11.

Note that 250m at 1:36 pace is 48 seconds....

30 x 250m at 1:32 (2K - 5), 250m paddle inbetween. Total: 20K. These 250s at 1:32 are still surprisingly easy. I did a couple intervals at 1:30 (2K - 7), including the last. I will add 10 more 250m intervals tomorrow. That will make 40, a half Zatopek. Then I will keep stretching the workout until I reach 80. A full Zatopek of these 250s at 1:32 is entirely possible; I recover completely between the intervals. No lactic acid at all, just a little blow and I'm ready for the next one. Great workout for technique, relaxation, speed, and strength. Still 117 df. but, compared to yesterday, a little lighter on the stroking (38 spm, 11.8 SPI) exactly the stroking power I would like to race at.

Utterly preposterous fabrication.

The perfect workout for me at this point in my training, I think, will be Zatopek 500s at 1:40 and 28-30 spm on the fast pieces and 2:00 at 20-22 spm on the slow pieces.

Works out to 1:50 pace for 40k.

I like 250s in Zatopek format (80 x 250 @ 2K, 250m paddle inbetween). These would be especially good, I think, if you could paddle steadily (say at 2:00 pace) in the rest segments. I usually rest at a slower pace than that in Zatopeks, but I would like to bring that resting pace up to 2:00

As I pointed out at the time, using his 6:28 2k for a reference a 2:00 paddle implies 1:48.5 pace for 40k, quite a bit under the 1:49 pace of the 50s HW marathon record.

I will return to doing Zatopeks soon, though, once my new stroke is full trained. The Zatopeks are not hypothetical, though. With my old stroke, I did the workouts exactly as I have described them here; and I did them with various interval distances: 250m, 500m, 1K, etc. At that point, my 2K pace was 1:37 and my 5K pace 1:43. Therefore, I did 80 x 250m at 1:37, 40 x 500m at 1:39, and 20 x 1K at 1:43, in Zatopek format. As I mentioned, too, I emphatically did _not_ do the recovery rowing at 2:00 pace, though. I did it quite a bit slower (2:30 or so). If you work this out, this means that the overall marathon row turned out to be just around 3 hours (2:55 or so, 2:05 pace), not at all a fast marathon (I had rowed 2:40/1:54 pace for the marathon at the time). As I remember, I took a couple of short breaks when I did the Zatopek 250s. That is, I "batched" the intervals in the workout (as I remember, into sets of 20). I did the Zatopek 500s and 1Ks, however, without batching. No, I didn't follow a strict regimen of recovery time, though.

4 x (20 x 250/250m paddle)/"short breaks" is a different beast than 80 x 250/250 paddle. Note also that 40k in 2:55:00 is actually 2:11.3 pace, not 2:05 pace. And if 80 250s somehow had been done at 1:37 pace, the paddles had to have been done at 2:45.5 pace.

I call these my "Zatopek" rows. For instance, at various times, I have done 80 x 250m at 1:36, 40 x 500m at 1:39, and 20 x 1K at 1:42.

Compare the paces claimed on 17 Feb 2005.

The Zatopek intervals I like to do combine significant quality (e.g., 250s @ 2K - 1, 500s @ 2K + 2, 1Ks @ 5K) with generous rest (to stay comfortable)

Compare the paces claimed just the day before.

I have already done both of these workouts, and the 1Ks, too (i.e., 20 x 1K at 1:42-1:44), although that was a couple of years ago. I did the 500s at 1:39 and the 250s at 1:36. No, I didn't take 1 minute rest for the 250s. It took 1:30 (or thereabouts) as I remember. I also batched the 250s into 4 x 20, with a somewhat longer break between the batches.I didn't batch the 500s. I did them straight through and I just did a paddle inbetween, no set set time for recovery.

Here the paddled 250s are up to 3:00 pace. Compare also the claimed work-interval pace.

The first day was not supposed to be 42 x 250 but 42K of rowing, a Zatopek 250s workout. That's 80 x 250m. I didn't get this done today for technical reasons, but I will keep trying. I did 30 x 250m, 1:32 @ 34 spm, 250m paddle inbetween, a nice bit of work. I'll try a half Zatopek of 250s, 40 x 250m, 250m paddle inbetween, tomorrow. Then I'll work toward 80 x 250m from there. I'll do some race pace 500s this afternoon. Sharpening is coming along nicely.

Like hell he did 30 x 250 r34/250 paddle @ 1:32. Also, so much for the claim that he hasn't sharpened since 2003.

A standard workout for me now should be Zatopek 500s, 1:37 @ 31 spm (12.4 SPI, 10 MPS).

Time to deepen the grooves.

As Mike VB likes to say, time to work on "muscle-memory."

Zatopek sessions are marathon-length fartlek workouts.

40 x 500m, paddle a 500m in between.

Then Zatopek 1Ks might be in order: 20 x 1K, 1:37 @ 31 spm.

Then Zatopek 2Ks, 10 x 2K, 1:37 @ 31 spm.

Compare the pace targets to previous flights of fancy....

This means I can do target, race pace 500s, 1:34 @ 36 spm (11.7 SPI), all day long--20 of them, 40 of them, 80 of them. The workout is UT1. Zatopek 500s here we come.

I also posted to this forum all the splits for 80 x 250m @ 1:36, 40 x 500m @ 1:39, and 20 x 1K @ 1:42.

Compare the claimed paces....

[ranger]

Beautiful distance cadence now at 12 SPI and moderate rates--1:44 @ 26 spm, 1:43 @ 27 spm, 1:42 @ 28 spm, etc.--all well below my anaerobic threshold in terms of effort.

Delighted with this.

All aspects of my stroke (catch, drive, finish, recovery) have gotten quite a bit better since I lowered the drag from max to 120 df.

ranger

[aharmer]

I thought you were going to be doing repeat 2k's. What day do you plan on doing your first session of 2k repeats? Do you plan to show a screenshot including HR of that session?

[ranger]

I thought you were going to be doing repeat 2k's. What day do you plan on doing your first session of 2k repeats? Do you plan to show a screenshot including HR of that session?

No exact plan at the moment, given that the rowing, 1:44 @ 26 spm (12 SPI), in a free format is just as good and probably more productive.

It is indeed important for me to start doing timed "pieces," though, and not just 2Ks, distances of all sorts--250s, 500s, 1Ks, 2Ks, 5Ks, 30min, 10K, etc.

I will be getting at these soon.

I will need to do lots of these to pull 6:28 on September 1st.

I need to get my HR up over my anaerobic threshold into AT.

ranger

[chgoss]

I thought you were going to be doing repeat 2k's. What day do you plan on doing your first session of 2k repeats? Do you plan to show a screenshot including HR of that session?

No exact plan at the moment, given that the rowing, 1:44 @ 26 spm (12 SPI), in a free format is just as good and probably more productive.

You wont be posting any timed pieces this year other than the 4 or 5 races you do in Jan-March, starting at ~7:15 and ending up in the low 6:40's. I know you figure you're a lock for the 60's LW WR, but a 6:42.5 is going to be at the limit of what you can do with a well paced race.. if you keep up with this "I can do a 6:16, so I'm going out with a 1:35", you wont make it.

You will not be going to BIRC: As in the past, it will take you 6-8 weeks of hard dieting following the first race of the season to get to a point where you can muster a good 2k (albeit 30 seconds slower than your confident predictions). There's no way you're going to spend your own $$ just to go and sit in the stands, and there's no way for you to get a free ticket this year.

Life doesnt have to be like this Rich, there's a much better way.

[NavigationHazard]

In short, "soon." "Mañana mañana." "После зафтра." "后天." "Diku më shpejt." "บางครั้งเร็ว."

The same bogus promise we've been hearing for 6 years going on 7. He didn't do a so-called "Zatopek" session as advertised in 2003, he hasn't done one since, and he isn't going to do an honest one at a significantly faster work pace and lower rating in the future. That's because he can't.

Fraud.

@Chad: he has spent his own $$ to sit in the stands at BIRC.... See http://www.c2forum.com/viewtopic.php?p=119494#p119494

[ranger]

he isn't going to do an honest one at a significantly faster work pace and lower rating in the future. That's because he can't.

Perhaps, perhaps not.

No matter.

Yea, I did some sprints in January of 2006 in a quasi-Zatopek format (although, as I remember, from these sprints, I ended up injured for a couple of weeks with sore intercostals).

No hard sharpening, though (e.g., 8 x 500m, 4 x 1K, 4 x 2K, 5K trials, etc.).

Nonetheless, even that little bit of speed work got me a 6:29 2K at Baltimore in early February of 2006, before WIRC.

What I am doing now is pretty different technically.

ranger

[NavigationHazard]

No matter???? You've spent the better part of the past 7 years insisting that it matters.

I don't for an instant believe that you did 30 x 250m @ 1:32 r34/paddle 250 in 2006. You couldn't/wouldn't prove it then for the simple reason that you didn't do it. Moreover you absolutely can't do it now and you never will in the future.

Fraud.

[chgoss]

<snip>
@Chad: he has spent his own $$ to sit in the stands at BIRC.... See http://www.c2forum.com/viewtopic.php?p=119494#p119494

Well, even if he is prepared to spend his own $$, he wont be going... To humiliating(although I'm not sure that anything could humiliate rich..) to twice go over and watch from the stands.

Normally, at this point in the season, Rich is posting pic's of the tanita scales with the %body fat cropped out showing a post 2-3 hour exercise weight of 165. We're arguing that what he weighs after 3 hours of exercise doesnt mean he's "at weight", and he's arguing that if he can get to 165 at any point in the day, he's "at weight". Which of course is why it takes him 6-8 weeks after the first race of the season to get to a point where he can do a 2k in the low 6:40's.. we all know the drill, at some point reality and delusion colide, and reality wins.

[NavigationHazard]

We all know the drill...

[aharmer]

Okay, so it's August 6th. 24 days left to prepare for the big event. You want to do several distance trials and all of these crazy interval workouts before your September 1st 2k. Do you think it might be a good idea to start thinking about when you'll start doing them? You can't possibly just blow it off this time and not post any workouts, distance trials or a September 1st 2k...can you??

[mikvan52]

No matter???? You've spent the better part of the past 7 years insisting that it matters.

I don't for an instant believe that you did 30 x 250m @ 1:32 r34/paddle 250 in 2006. You couldn't/wouldn't prove it then for the simple reason that you didn't do it. Moreover you absolutely can't do it now and you never will in the future.

Fraud.

I believe he did the workout.
The 250 paddle part was with breaks. The entire workout took 30 days from start to finish... one 250m @ 1:32, then 250m over the space of the rest of that particular day; on day #2 he started interval #2 and so on...

Which brings up: Rich has never posted a single IND_V workout even though he has a PM4 monitor... This will be emulated by his OTW rowing: He has the elite racing single but will never go to a sprint race regatta where the truth will be told about his "OTW stroke" .

[ranger]

it takes him 6-8 weeks after the first race of the season to get to a point where he can do a 2k in the low 6:40's

Sure, if I am not preparing for it (with anaerobic work) it takes me a while to get down to WR pace for 2K, especially if I haven't been doing hard distance rowing, either, just foundational stuff.

Hard distance work, such as I am doing now, and will continue to do through August, will get me to 6:28 right away.

Then I can start hard sharpening.

That's 14 seconds under the 60s lwt WR.

Then I usually get a dozen seconds over 2K from 2-3 months of hard sharpening.

That will get me to my target, 6:16, 26 seconds under the 60s lwt WR (and under the 60s hwt, 55s hwt, 55s lwt, 50s lwt, and 40s lwt WRs, too).

ranger

[lancs]

You can't possibly just blow it off this time and not post any workouts, distance trials or a September 1st 2k...can you??

Of course he can. He's promised many workouts and timed pieces over the past 6 years and delivered absolutely nothing. He'll quote the very commendable 2ks at the minor meets at which he can row around the 77kg mark yet still outside the 'soft' WR pace for his age group.

I guarantee the Liar Supreme won't post a 2k on the 1st...