Ranger's training thread

[ranger]

Given my technique now, a HM @ 26 spm in a 3.5-to-1 ratio at 119 df. would predict a 6:08 2K.

Nice.

I'll be workin' on it!



I am a distance specialist.

For the better part of my athletic history (25 years), I was a marathon runner.

ranger

[ranger]

Just rowing along naturally at 25 spm, I am now 10 seconds per 500m faster than I was in 2002-2003, rowing poorly at max drag.

I now do 1:42 @ 25 spm (13.2 SPI).

Back in 2002-2003, I did 1:52 @ 25 spm (10 SPI).

Yep.

In rowing, technique makes a _hell_ of a lot difference, not only OTW, but also OTErg.

Rowing is all about leverage, timing, rhythmicity, posture, quickness, length, sequencing, balance, flexibility, relaxation, etc.

Technical Effectiveness and Efficiency, not just Breath and Brawn.

ranger

[ausrwr]

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

Refreshing to see you totally avoiding the question, as ever.

You don't own two half-million dollar houses.
You can't do 2k at your R26 "pace", let alone a half marathon.

But you will make us all laugh again at Indianapolis.

How do you plan to flunk it this time?

[PaulH]

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

How about going even more conservative, aiming at perhaps 6:42, and then upping the pace in the last 300 if you feel up to it on the day?

[ranger]

What would you think if he told you that he trained on a Kurt Kenetic at an HR of 170 and 20+ miles per hour ... but later you found it was only about 17 mph?

No need to misrepresent things.

I ride just for some mild cross-training _after_ I do my hard work OTErg, rowing 20K at 13 SPI.

No, I don't ride at 20 mph; I ride at 19 mph.

Do you erg?

ranger

[ranger]

How about going even more conservative, aiming at perhaps 6:42, and then upping the pace in the last 300 if you feel up to it on the day?

Sure, I'll try to kick it in over the last 300m.

28 spm is about as low as I want to rate, though.

ranger

[PaulH]

How about going even more conservative, aiming at perhaps 6:42, and then upping the pace in the last 300 if you feel up to it on the day?

Sure, I'll try to kick it in over the last 300m.

28 spm is about as low as I want to rate, though.

ranger

Sad to hear that. I'll go with a prediction of 6:48-6:52 then.

[ranger]

I'll go with a prediction of 6:48-6:52 then

A hwt 6:50, rowing well, at low drag, pretty prepared?

After last year's lwt 6:41, rowing poorly at max drag, unprepared?

Why?

ranger

[ranger]

I'll see if I can get in 4 x 2K @ 28 spm tomorrow and Friday.

That should tell me where I'm at.

28 spm is just a tad above the 26 spm I have been doing in my "Save a Horse, Ride a Cowboy" sessions.

ranger

[hjs]

I'll see if I can get in 4 x 2K @ 28 spm tomorrow and Friday.

That should tell me where I'm at.

28 spm is just a tad above the 26 spm I have been doing in my "Save a Horse, Ride a Cowboy" sessions.

ranger

It would be nice if you put the results of this row in the long list of other rows you have promised to this season, the season before and the seasons before that one


would show a nice picture

[PaulH]

A hwt 6:50, rowing well, at low drag, pretty prepared?

After last year's lwt 6:41, rowing poorly at max drag, unprepared?

Why?

ranger

Why? Sorry, you're on your own when it comes to making up excuses. I have every confidence you'll come up with something though.

[redzone]

28 spm is just a tad above the 26 spm I have been doing in my "Save a Horse, Ride a Cowboy" sessions.

ranger

And 2k is more than a tad above the uninterrupted distance you've been doing in your "Save a Horse, Ride a Cowboy" sessions...

[ranger]

Five "Save a Horse, Ride a Cowboy" 2Ks @ 26 spm would predict 6:30 for 2K in a race.

Ten "Save a Horse, Ride a Cowboy" 2Ks would predict 6:20 for 2K in a race.

I'll try some of these and see how they go, too.

These repeat 2Ks @ 26 spm should help me get my HR up to my anaerobic threshold and should be great race preparation for a 2K @ 28 spm on Saturday.

ranger

[ranger]

And 2k is more than a tad above the uninterrupted distance you've been doing in your "Save a Horse, Ride a Cowboy" sessions...

Sure.

But I have been keeping my HR at 160 bpm, habituating to the cadence.

Repeat 2Ks @ 26 spm should drive my HR up to 175 bpm at the end of each rep, just what I need to prepare for Saturday.

AT

Each of these 1:42/6:48 2Ks will be 16 seconds better than any other 60s lwt has done for 2K this year:

RANKING RESULTS 2011

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

1 Henry Baker 63 Santa Barbara CA USA 7:04.3 RowPro S
2 gregory brock 62 santa cruz ca USA 7:06.1 IND_V I
3 David Aldridge 62 Maidenhead GBR 7:08.0 RACE I
4 Hugh Conway 61 St. Pats TOW Club IRL 7:09.9 IND_V I
5 Roger Prowse 65 Isle of Wight GBR 7:10.6 RACE I
6 Terry Dargan 66 Sydney NSW AUS 7:11.0 RACE I
7 Gerald Lawson 62 Winona MN USA 7:11.8 IND_V I
8 John Exley 63 GBR 7:14.0 RACE I
9 Bob Willis 60 Longmeadow Ma USA 7:15.0 IND I
10 Graham Emery 60 GBR 7:15.1 RACE I

ranger

[macroth]

I am a distance specialist.

For the better part of my athletic history (25 years), I was a marathon runner.

ranger

Not a very good one though, if memory serves. In fact, erging is the first sport in which you've had any success. Of course, the 50+ age groups, while perfectly respectable, aren't exactly teeming with top performers. At WIRC 2010, there were all of 17 competitors in the 50-54 MLW category (the one where you had your best races, 7-8 years ago), less than half of whom came in under 7:20 (winner in 6:31, with 14 seconds to spare!)

By comparison, the 2010 NYC marathon saw 41 men aged 50-55 finish in under 3 hours, the fastest one in 2:39:04. Have you ever run a marathon under 2:50, at any age? No, you haven't.


You're a distance specialist by default, because you're certainly not a strength specialist. Doesn't mean you are or ever were particularly good as a distance athlete.

Leaving aside your general state of delusion and getting back to your more recent idiocies, why do you only "suspect" you will be ready for Boston? Your technique has been fine for months now, by your own assessment, so all you need to do is sharpen. Of course, you've been fooling around rowing with breaks at 26 then 22 and now 26 spm again, but what's holding you back? Other than your paralyzing fear of failure, of course.