Ranger - News To Shock

[old] ranger · Post by **[old] ranger** » December 6th, 2005, 5:45 pm

I suppose you can never know these things for sure, but given the way my training is going, I think I will also have the 55-59 lwt WR by the end of January 2006. In fact, before WIRC, my goal is to do 4 x 2K at 1:40. <br /><br />Dennis' 55-59 lwt WR is 1:40.8.<br /><br />With my better technique, I now do 1:40 pace at 28-29 spm, pretty controlled and leisurely stuff, as far as racing goes. I will probably race at 32-34 spm, hopefully finishing above that.<br /><br />ranger

[old] george nz · Post by **[old] george nz** » December 6th, 2005, 5:46 pm

<b>TODAY</b><br /><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Dec 7 2005, 10:17 AM)</b></div></td></tr><tr><td class='quote'><b>I continue to work on the project of pushing the 1:52 @ 18 spm to marathon length.</b> My body has been "adapting" to the idea more and more each day. <br /><br />ranger<br /> </td></tr></table><br /><br /><b>LAST YEAR</b><br /><br />Oct 25 <b>2004</b>, 09:17 PM<br /><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>What can I say? These are the rates, powers, and paces that I row at these days. <b>11.6 is just my natural stroke at 120 df. using proper technique. I am no longer rowing strapless or at elevated SPIs. I am just using a relaxed, natural stroke.</b><br /><br />The paces that I cite for the distances I list are just my _goals_ at the moment. We'll see if I can achieve them. As I have said elsewhere, if I indeed achieve these goals, I think it will be from the top down. <b>A marathon at 1:50 and 23 spm, I think, will come very shortly.</b> I already rowed most of 100K at 1:56. I just got blisters and had to slow down to deal with them or I would have held 1:56 to the end, I think. The only difference now is that I would row the 1:56 at 21 spm, 11.7 SPI rather than at 32 spm (or whatever), about 7 </td></tr></table><br /><br />Oct 26 <b>2004</b>, 08:43 PM<br /><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>I think <b>I am just about ready to row at marathon at 1:50 pace</b>. </td></tr></table><br /><br /><br />Oct 20 <b>2004</b>, 07:33 AM<br /><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>Actually, the lower the stroke rate the easier it is to get a lot of power into the stroke. For me, at 16 spm, these things are _maximally_ easy for the maximal amount of time.<b> For instance, I would find it pretty easy now to row a marathon at 16 spm and 13-15 SPI.</b> </td></tr></table><br /><br />Oct 2 <b>2004</b><br /><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>On a first go (which I might do sometime <br />soon), <b>I think I would now row a marathon at about 23-24 spm and 1:50 pace</b>. </td></tr></table><br /><br /> <b>Jul 24 2004</b><br /><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'> Yes,<b> a marathon at 20 spm and 1:53. I'll see if I can get one done over the next couple of months</b>. </td></tr></table><br /><br />Given that you made these statements well over a year ago how do you think this reflects on your statements that you know what your doing regarding your training and that you are actually going to do any of the things you are currently saying<br /><br />cheers George<br />

[old] ranger · Post by **[old] ranger** » December 6th, 2005, 5:49 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>Dennis' 55-59 lwt WR is 1:40.8. </td></tr></table><br /><br />Sorry. This should read 6:40.8.<br /><br />ranger

[old] PaulS · Post by **[old] PaulS** » December 6th, 2005, 5:49 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Dec 6 2005, 01:03 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Dec 6 2005, 03:36 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Dec 6 2005, 12:21 PM)</b></div></td></tr><tr><td class='quote'>If things go well, this month, I will be trying to work through the Zatopek 500s (i.e., 40 x 500m, 500m paddle inbetween) at about 1:38-1:40 @ 28-30 spm. I will try the Zatopek 250s (80 x 250m, 250 paddle inbetween) at 1:36 @ 32 spm.<br /><br />That should be some good quick work. <br /><br />ranger <br /> </td></tr></table><br /><br />Sheesh, not this again?!?!!? At least you aren't saying the 80 x 250m x 1 min @ 2k pace. I suppose 250m can take a long time "paddling"... , but my prediciton on this is that you will not actually do it, thus making it very silly to propose. The 40 x 500m x 2:30 (or whatever) @ 1:38-1:40 are no more likely.<br /><br />Good luck anyway. <br /> </td></tr></table><br /><br />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. <br /><br />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.<br /><br />I didn't batch the 500s. I did them straight through and I just did a paddle inbetween, no set set time for recovery. <br /><br />Hey, what I have done, I have done. What I can do, I can do. If it turns out I can't do them now, so it goes. No matter.<br /><br />The point of these workouts is just to do a lot of work in and around race pace, staying aerobic all the while, so that you can keep going.<br /><br />Each interval workout is a marathon/42K or so of rowing.<br /><br />ranger <br /> </td></tr></table><br /><br />Okay, but my statement, which you roundly critisized at the time was that you will not do 80 x 250m x 1 minute @ 2k pace (I think I even gave you a little leeway on the pace and rest. I'm not keen on saying much is "impossible" but this is different and you are free to prove me wrong, just film it.). I still have a tough time aligning that you did what you say and were still so slow for the 2k. Surely something is being lost in the translation.

[old] John Rupp · Post by **[old] John Rupp** » December 6th, 2005, 5:56 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Dec 6 2005, 11:48 AM)</b></div></td></tr><tr><td class='quote'>I do more cross-training than erging. In my cross-training, I do an hour of sit ups, an hour of skipping, and 1-2 hours of stepping. This summer I rowed both on and off the water and did both running and biking (rather than skipping and stepping). <br /><br />I have been doing these long bouts of training pretty consistently for several years now. <br /><br />Today, after my long warm ups and erging, I did 80min on the stepper at 300 watts. I will now be adding 10 minutes a day to the length of this stepping, working toward 150 minutes by next week. My standard stepping routine during racing season has been two hours. This year I want to stretch this to 2.5 hours, marathon length, just to see what effect it might have.<br /><br />Last year I stepped comfortably at 275 watts, so there is improvement here as well. Today my HR at the end of the 80min was 155 bpm.<br /><br />ranger[right] </td></tr></table><br /><br />Impressive stuff. <br />

[old] ranger · Post by **[old] ranger** » December 6th, 2005, 6:00 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>Given that you made these statements well over a year ago how do you think this reflects on your statements that you know what your doing regarding your training and that you are actually going to do any of the things you are currently saying </td></tr></table><br /><br />Things take time, George. How do I know what I will be able to eventually do? Why do you ask? You _never_ know--until it happens. All you can do is have a hunch.<br /><br />Hunches are just thought and talk. <br /><br />Thought and talk are both motivated by and in turn motivate action, though, and projected actions in the past have been pretty much in line with the thought and talk, the hunches. So there might indeed be something to it.<br /><br />I am not saying these things lightly. <br /><br />My goal to this point has been to make my UT2/low rate stroke as strong and efficient as possible, so I have not been rowing marathon trials. I think I now have that stroke, so this exploratory and technical stage is now over. I am now just working with the stroke. I can row at 1:50 @ 18 spm but I think that that is going too far. 1:52 @ 18 spm is just fine. My stroke has settled there.<br /><br />ranger

[old] John Rupp · Post by **[old] John Rupp** » December 6th, 2005, 6:02 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Dec 7 2005, 09:55 AM)</b></div></td></tr><tr><td class='quote'>But I have three world record rows and have rowed 6:28 at a smidge before 53 years old rowing as a lightweight.<br />ranger<br /> </td></tr></table><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(george nz @ Dec 6 2005, 01:09 PM)</b></div></td></tr><tr><td class='quote'>Gee I never knew </td></tr></table><br /> <br /><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>I think that should read HAD as in past tense </td></tr></table><br /><br />Rich still has the WR for his age.

[old] george nz · Post by **[old] george nz** » December 6th, 2005, 6:04 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'> Ranger --- I think I will also have the 55-59 lwt WR by the end of January 2006. </td></tr></table><br /><br />Recorded for posterity<br /><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>In fact, before WIRC, my goal is to do 4 x 2K at 1:40. </td></tr></table><br /><br />Also recorded - with what rests between intervals, please state clearly<br /><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>With my better technique, I now do <b>1:40 pace at 28-29 spm, pretty controlled and leisurely stuff</b>, as far as racing goes. </td></tr></table><br /><br />Noted and recorded<br /><br />Look forward to actually seeing this it will be impressive

[old] John Rupp · Post by **[old] John Rupp** » December 6th, 2005, 6:06 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(george nz @ Dec 6 2005, 01:46 PM)</b></div></td></tr><tr><td class='quote'>Oct 25 <b>2004</b>, 09:17 PM[right] </td></tr></table><br /><br />George, you are ruthless! <br />

[old] John Rupp · Post by **[old] John Rupp** » December 6th, 2005, 6:08 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Dec 6 2005, 02:00 PM)</b></div></td></tr><tr><td class='quote'>I think I now have that stroke, so this exploratory and technical stage is now over. [right] </td></tr></table><br /><br />Yippee! <br />

[old] george nz · Post by **[old] george nz** » December 6th, 2005, 6:10 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Dec 7 2005, 11:06 AM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(george nz @ Dec 6 2005, 01:46 PM)</b></div></td></tr><tr><td class='quote'>Oct 25 <b>2004</b>, 09:17 PM[right] </td></tr></table><br /><br />George, you are ruthless! <br /> </td></tr></table><br /><br /><br />John it even amazes me how long he has been saying the same thing and not actually doing it - didnt he make a comment a few posts back about 'actions' or something <br /><br />George

[old] ranger · Post by **[old] ranger** » December 6th, 2005, 6:17 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'> I still have a tough time aligning that you did what you say and were still so slow for the 2k. Surely something is being lost in the translation. </td></tr></table><br /><br />What is being lost in translation? How about your assumptions (I have seen everything, know everything, etc.)?<br /><br />I am not training like most rowers around here, nor have I been for about 40 years. What are you generalizing from? All of the 50-year-old marathoner swimmer skater canoeists turned rowers you know or have known who have been doing 2 hours or so of physical work a day for decades but decided that doing 4-5 hours a day might bring better results, etc.? <br /><br />I also might have been slow in the 2K, then, because I didn't know how to row. Two years ago, I did the Zatopeks by rowing with my back with a light stroke at high rates and 200 df. rather than rowing at low drag with my legs and arms, too, and a decently powerful stroke, one that would be more useful in producing a quality 2K (not to mention quality times over other distances, too).<br /><br />ranger

[old] ranger · Post by **[old] ranger** » December 6th, 2005, 6:21 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>QUOTE<br />In fact, before WIRC, my goal is to do 4 x 2K at 1:40.<br /><br /><br />Also recorded - with what rests between intervals, please state clearly </td></tr></table><br /><br />Does it matter? Sufficient. <br /><br />These would be four, back-to-back-to-back-to-back, world record rows, in one session.<br /><br />ranger

[old] george nz · Post by **[old] george nz** » December 6th, 2005, 6:25 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Dec 7 2005, 11:17 AM)</b></div></td></tr><tr><td class='quote'><br />I am not training like most rowers around here, nor have I been for about 40 years. </td></tr></table><br /><br />Did not realise you had been training for rowing for 40 years .... you never said this before <br /><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'> I also might have been slow in the 2K, then, because I didn't know how to row. </td></tr></table><br /><br />Now this is fixed you will undoubtably be quicker - you may be a couple of years older but as you say you had not reached your potential so this should easily be compensated with technical improvements.<br /><br />George<br />

[old] Laupi · Post by **[old] Laupi** » December 6th, 2005, 6:31 pm

<b>Wow, rarely before I have seen more whining words is one thread. All this frustration for nothing but honour? Why dont you find a decent job where you can proove yourself for the economy? I assume you do not have one - honestly - as I assume that somewhere in your life you feel unattended und unjustifyongly discriminated. Look at all the black people in he US, which can be seen in the tv channels in the US - they also sometimes can not understand whats happenning around them once they get discriminated - nevertheless I met many nice and gracious ones who focus their power and attention to the important things of life.<br /><br />Please grow up and stop whining - contribute to this forum for the pleasue of rowing and for the phantastic pleople of C2 and dont take it too serious and personal - my o,oo1 pennies for you.<br /><br />Regards.</b>

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