Ranger's training thread

[ranger]

1:48 is Brian Bailey's 60s lwt 10K WR--flat out, free rate, at AT.

ranger

[ranger]

BTW, all of this rowing is starting to bring down my weight, so I am going along with it, watching what I am eating--no second helpings, fatty foods, snacks, etc., just a good diet of fresh food.

If I can keep up this 4 x 10K schedule all summer, ideally, with it split between 20K OTErg and 20K OTW, and watch my eating while I am doing it, I will get _very_ lean.

In fact, I should make weight in no time.

My weight is pretty good right now.

This 40K at 1:48 or so will burn over 5000 calories a day, just in exercise.

Quality stuff.

Now that I have a nice stroke at low drag, I don't feel any urge to cross-train.

My bike is dead anyway, and I have cancelled my pass to the rec building on campus.

I have also cancelled my parking pass. No need to pay for it if I am not using it.

Doing all of my work OTErg and OTW rowing seems fine now.

The work at 95 df., rowing well, is quite a bit easier skeletal-muscularly than rowing poorly at max drag.

I don't feel the need to do something else to shake off the damage to get ready for the next day.

The only exception might be if I get _really_ light and feel the urge to run.

I have always loved running.

If I am light enough, I can do it easily, and would love to be putting in some good miles on the road again.

Door County is a great place to run.

There is a state park near our cottage with paths through the woods.

The park is right on the lake, looking east.

At daybreak, it is gorgeous to run the sandy beach, which streches for about a mile from point to point in the bay, back and forth, in your bare feet, in shallow water, with the sun burning up over the horizon.

http://maps.google.com/maps/place?clien ... 8521636958

http://en.wikipedia.org/wiki/Newport_State_Park

http://www.dnr.state.wi.us/org/land/par ... ewport.pdf

ranger

[ranger]

The best arrangement for this 4 x 10K seems to be 2 x 10K in the morning, with breakfast in between the two reps.

Then a third 10K at noon.

Then a fourth 10K at 5 p.m. or so, before dinner.

When I can get back on the river, I might modify this, though.

Because it is best on the river in the early morning before the spring winds get going, I might do the 4 x 10K all in the morning--2 x 10K OTErg before sunrise and then 20K OTW at sunrise.

ranger

[ranger]

Over 10K, the decline with age among 50s veterans is 5-6.5 seconds per 500m.

I pulled 1:46 for 10K back when I was 50 years old.

So now that I am 60 years old, the prediction is that I should now pull 1:51-1:52.5 for 10K.

10K is done at middlin' AT.

So, in this 4 x 10K FM training over the next few weeks, if I get to 10K, 1:47 @ 24 spm, with a middlin' UT1 HR, it will be quite an accomplishment.

That would predict 1:42 for 10K at middlin' AT, right around 10 seconds per 500m better than what might be expected, given what I could do back in 2001.

With my focus on technique rather than on fitness, this would be a gain of right around a second per 500m per year over what might have been expected if I just worked on my fitness.

ranger

[atklein90]

My weight is pretty good right now.

Why so vague? Why not just tell us what your weight actually is?

[bellboy]

My weight is pretty good right now.

Why so vague? Why not just tell us what your weight actually is?

Good lord man how heavy are you? With all of this exercise you should be as sleek as a greyhound. What gives? Could it be that Von ManBatt is not doing all the exercise he says he is? Remember BIRC? Wasnt your inability to make weight what cost you? Thats what you told us. You do realise that alcohol is like drinking sugar dont you? Cut back on the Thunderbird and try actually rowing the distances that you claim you do. It is quite obvious that you do not because you refuse to take a pic of your total metres.

[ranger]

I am starting to settle in to these 10K "pieces," searching for maximal consistency and relaxation.

My major problem at the moment seems to be rushing the rate.

At low drag, it gets easier and easier as you lower the rate and get more and more length and quickness, and more and more precise leveraging and timing.

1:48 @ 24 spm seems to be 155 bpm (75% HRR) for me.

So I need to practice keeping the rate to that, without letting it balloon up to 26 spm or even 28 spm.

There will be plenty of time later to row at higher rates when I am racing 10Ks.

What I am searching for now is FM pace and rate.

Two reps down.

Two to go.

I'll do another 10K around noon, and then another around 5 p.m.

This is a nice routine.

I'll see if I can hold to it until I am clicking these off easily and evenly, at a relaxed, consistent 1:48 @ 24 spm, HR 155 bpm (75 % HRR).

The 60s hwt 10K WR is Oesterling's 1:46.

1:48 is right around Bailey's 60s lwt 10K WR.

ranger

[ranger]

My weight is pretty good right now.

Why so vague? Why not just tell us what your weight actually is?

I don't like to weigh myself.

It's depressing!

You'd understand why if you were a heavy lightweight.

There is no need to worry about weight at them moment.

Rowing as a heavyweight is just fine.

If I make weight, just naturally, all the better.

But that's all the attention I am going to give it.

At the moment, I am working on my rowing, not my weight.

To make weight, I have to be 10% body fat.

Only 1% of 60s males are 10% body fat, and I suspect that most of those can't row a lick.

They are just ectomorphic beanpoles.

ranger

[ranger]

Yea.

1:48 pace is 1250 calories an hour.

So, I burn right around 1000 calories for each 10K.

ranger

[ranger]

Wow.

1:40 pace is 1500 calories an hour.

That's getting up there.

ranger

[rjw]

.......[snip]......

Two reps down.

Two to go.

I'll do another 10K around noon, and then another around 5 p.m.

This is a nice routine.

I'll see if I can hold to it until I am clicking these off easily and evenly, at a relaxed, consistent 1:48 @ 24 spm, HR 155 bpm (75 % HRR).

.......

That is great Rich. Two 10ks done today already.

It sure would be great if you could post a screen shot of one of these.

Thanks.

[rjw]

Yea.

1:48 pace is 1250 calories an hour.

So, I burn right around 1000 calories for each 10K.

ranger

Actually, your PM would show approximately 750 cals, at a 1:48 pace for 10k. 36 minutes, right?

[snowleopard]

You'd understand why if you were a heavy lightweight.

You aren't. You are a light hwt. You natural state is hwt. Since passing 55 you have performed very badly when attempting to make weight as a glory lwt.

[Byron Drachman]

When is the weather going to turn around? I'd love to get back OTW. It's still _freezing_ here in Ann Arbor.

There are things called jackets, gloves or pogies, hats, etc. that allow one to be outdoors without getting cold. Usually the problem is being too warm because the body generates heat once you start rowing OTW. For example, this morning I paused and took my jacket off after a few K. Gloves or pogies were not necessary.

[ranger]

That is great Rich. Two 10ks done today already.

It sure would be great if you could post a screen shot of one of these.

Thanks.

As I said, I'll post some screen shots when these things stabilize and I am doing 1:48 @ 24 spm.

At the moment, I am just getting used to doing "pieces" again, not to mention "pieces" at 95 df.

My attentions are certainly shifting now, though.

I am paying less attention to technique and more attention to pace, rate, etc.

ranger