Ranger's training thread

[mrfit]

My mother died last April.

Still challenged by accuracy?

[ranger]

But what if one of the 500K houses was assed at about 310K and the other was just given to him by a parent's passing and shared with a sibling.

Sharing the Door County property is no problem. We all love it. It is a family home. And sure, property values are down for both houses now, but that will reverse itself at some point. Our Ann Arbor home has been assessed as high as $425,000 in other economic climates. Both of these properties will steadily inflate in value, both from now until I start supporting myself independent of UM in five years or so, and then on into the decades that follow when I am retired. They are nice assets to have for anyone, and therefore make my retirement especially secure.

ranger

[ranger]

Though I suppose the comparison isn't even remotely valid given that a) they can do that session and b) you can't even complete a 2k at 1:40 pace, let alone come close to think about this being 'base pace'.

No evidence for this except ill will.

Sure.

60min @ 26 spm, rowing well (13 SPI) at low drag (119 df.) is still a goal, not yet an achievement.

But I keep working on it.

60min, 1:55 @ 26 spm (9 SPI) isn't worth anything, though, as either an achievement or a goal.

It is just bad rowing.

No need to do it, or even consider doing it.

To learn to row well, I need to avoid it.

ranger

[ranger]

I am now 60.

Here is what the other 60s heavyweights have been up to this year so far for 2K.

RANKING RESULTS 2011

Indoor Rower | Individual and Race Results | 2000m | Men's | Heavyweight | Ages 60-69 | Current 2011 Season

1 TJ Oesterling 62 Waikoloa HI USA 6:35.8 IND_V I
2 Stu Miller 62 Falmouth ME USA 6:47.0 C2Log S
3 Peter Summers 61 GBR 6:48.4 RACE I
4 Marcus Sherwood 61 Chichester GBR 6:51.4 RACE I
5 William Wright 64 Free Spirits GBR 6:53.1 C2Log I
6 Greg Williams 60 Lake Stevens Wa USA 6:55.2 IND I
7 Hjalmar Schiotz 61 Tonsberg NOR 6:56.9 IND_V I
8 Ray Bigauskas 60 Victoria BC CAN 6:57.0 IND I
9 Christian Sommer 68 Dresden D GER 6:58.1 IND I
10 Seppo Peltola 67 GBR 6:58.6 RACE I

So, getting some AT 2Ks going at 28 spm, rowing well (13 SPI) at low drag (119 df.), would be nice to do now.

Level 2

2Ks at 28 spm would then be great training for 5K/6K/30min/etc. trials @ 28 spm.

Pulling 28 spm at 13 SPI and low drag (119 df.), I am still in over a 3-to-1 ratio.

Relaxing stuff.

The was the 60s hwt race last year at WIRC 2010.

2010 C.R.A.S.H.-B. Sprints World Indoor Rowing Championships

Event: Veteran Men (Age 60-64)

1 Spousta Robert Occoquan Boat Club 06:33.6 60
2 Dürr Manfred Ludwig Karl Concept2 Team Germany 06:39.1 62
3 Castellan James Fairmount Rowing Association 06:43.8 64
4 Tebay Mike Greenwich Crew 06:46.4 63
5 Lane Fred Unaffiliated 06:48.4 60
6 Miller Stuart Maine Rowing Association 06:50.6 62
7 Van Blom John Long Beach Rowing Association 06:55.7 62
8 Harburg Fred Unaffiliated 06:56.5 61
9 Dreissigacker Richard Concept2 06:57.8 62

ranger

[Carl Watts]

Nice results for 60 year old HW's for sure, so what does that prove for you, other than you wouldn't make the top 10 as a HW that is ?

[ausrwr]

But what if one of the 500K houses was assed at about 310K and the other was just given to him by a parent's passing and shared with a sibling.

Sharing the Door County property is no problem. We all love it. It is a family home. And sure, property values are down for both houses now, but that will reverse itself at some point. Our Ann Arbor home has been assessed as high as $425,000 in other economic climates. Both of these properties will steadily inflate in value, both from now until I start supporting myself independent of UM in five years or so, and then on into the decades that follow when I am retired. They are nice assets to have for anyone, and therefore make my retirement especially secure.

ranger

But not exactly ownership of 2 half-million dollar homes, is it? You own a fraction of one, and the other one has only ever been as high as 80% of what you claimed.

[ausrwr]

Though I suppose the comparison isn't even remotely valid given that a) they can do that session and b) you can't even complete a 2k at 1:40 pace, let alone come close to think about this being 'base pace'.

No evidence for this except ill will.

Sure.


ranger

Except your recent performance, which would indicate you can't even complete one at 1:45 pace.

[hjs]

Though I suppose the comparison isn't even remotely valid given that a) they can do that session and b) you can't even complete a 2k at 1:40 pace, let alone come close to think about this being 'base pace'.

No evidence for this except ill will.

Sure.


ranger

Except your recent performance, which would indicate you can't even complete one at 1:45 pace.

and what about the 20 performances before the last one

[ranger]

you can't even complete a 2k at 1:40 pace, let alone come close to think about this being 'base pace'.

On the contrary.

Base pace for me now is 1:42 @ 25-26 spm (13 SPI).

"Save a Horse, Ride a Cowboy"

http://www.youtube.com/watch?v=Qt0_oPPK6eA

119 df.

3.5-to-1 ratio

_Great_ training.

No more need for my "Steamroller" sessions.

They helped a lot but I am now done with them.

When I am not rowing at race rates and above (30-40 spm), I am now rowing at 26 spm to "Save a Horse, Ride a Cowboy, 1:42 @ 25-26 spm.

HR 160 bpm, pushing up to my anaerobic threshold, 172 bpm.

Top end UT1

Base Pace

ranger

[ranger]

If I can row 26 spm for a HM, just pulling along to "Save a Horse, Ride a Cowboy," in a 3.5-to-1 ratio, I'll break all of 60s hwt WRs from 5K-21K, by crescendoing margins: one second per 500, 2 seconds per 500m, 3 seconds per 500m, five seconds per 500, six seconds per 500., 8 seconds per 500m.

5K, 6K, 30min, 10K, 60min, HM

ranger

[ranger]

and what about the 20 performances before the last one

Each of the last two years, I have pulled WR pace for my age and weight (6:41)--at max drag, still struggling with technique, and without even sharpening for my races.

Happy with that.

These 6:41s are faster than any 58- and 59-year-old lightweight has ever rowed.

My work on technique is now done.

I now row well (13 SPI) at low drag (119 df.).

So I am now preparing to race.

Everyone gets about a dozen seconds over 2K from a couple of months of race preparation.

I am not sure what rowing well (13 SPI) at low drag (119 df.) is worth, but I would expect quite a bit.

So my prospects for this year are very good indeed.

I will do my first four races this winter (Indianapolis, Toronto, Cleveland, Boston) as a 60s heavyweight.

Then I will do my last two races (Chicago, Detroit) as a 60s lightweight.

ranger

[ranger]

Nice results for 60 year old HW's for sure, so what does that prove for you, other than you wouldn't make the top 10 as a HW that is ?

I haven't done much heavyweight rowing in the past few years.

In 2006, when I was 55, I rowed 6:29.7 as a heavyweight, pulling 12 SPI, but that was at high drag, still struggling with technique, and without preparing for it.

I now row well (13 SPI) at low drag (119 df.).

And by Boston, a month from now, I suspect that I will be fully prepared to race.

So I would think my prospects are pretty good, wouldn't you?

The normal decline with age is a second a year over 2K.

So that predicts a hwt 6:35, at high drag, unprepared.

Not sure what that predicts at low drag, fully prepared.

What do you think?

6:20?

The 60s hwt WR is 6:23.8

ranger

[hjs]

Nice results for 60 year old HW's for sure, so what does that prove for you, other than you wouldn't make the top 10 as a HW that is ?

I haven't done much heavyweight rowing in the past few years.

In 2006, I rowed 6:29.7 as a heavyweight, pulling 12 SPI, but that was at high drag, still struggling with technique, and without preparing for it.

I now row well (13 SPI) at low drag (119 df.).

And by Boston, a month from now, I suspect that I will be fully prepared to race.

So I would think my prospects are pretty good, wouldn't you?

The normal decline with age is a second a year over 2K.

So that predicts 6:35, at high drag, unprepared.

Not sure what that predicts at low drag, fully prepared.

What do you think?

6:20?

The 60s hwt WR is 6:23.8

ranger

Mostly you are 30/40 seconds off with your, so 6.50/700 seems about right. I think on a good day you can even get a 6.45 out of your race

[ranger]

But not exactly ownership of 2 half-million dollar homes, is it? You own a fraction of one, and the other one has only ever been as high as 80% of what you claimed.

When I retire in two years, my wife and I will spend six months in Door County (May-October), four months in Ann Arbor (November, December, March, April), and two months in a southern (Sarasota?, Tempe?, San Diego?) venue (January, February), somewhere that I can row OTW in the winter.

No, I won't pay rent for the home I stay in for the six months in Door County, WI, one of the 10 best summer vacation spots in the US.

I own it.

No, I won't pay rent for staying in my Ann Arbor home, once of the ten best cities in the US to live in. I own it.

I will probably rent rather than own for wherever I stay for the two months that I will spend in a southern venue, though.

And that's o.k.

We can afford it.

ranger

[ranger]

In my first race this winter at Indy on Saturday, I think it might be good to more conservative and just rate 28 spm.

If I row right through the race, holding my technique steady, I should pull 1:39/6:36.

That would be eight seconds under the qualifying standard of 6:44 for 60s hwts at WIRC 2011.

Qualifying standards for WIRC predict bronze level performances.

Then, as I sharpen harder and harder, I can up the rate 2 spm per race until Boston.

30 spm at Toronto, 32 spm at Cleveland, 34 spm at Boston.

ranger