Ranger - News To Shock

[[old] Citroen]

<!--QuoteBegin-hjs+Jan 20 2006, 12:08 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hjs @ Jan 20 2006, 12:08 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-PaulS+Jan 20 2006, 01:04 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Jan 20 2006, 01:04 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-hjs+Jan 20 2006, 03:34 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hjs @ Jan 20 2006, 03:34 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->The first race is coming up and ranger fades away? Silence................<br /><br />What's up?<br />How is youre injuree?<br />Are you racing this weekend? <br /> </td></tr></table><br /><br />Could be travelling. <br /> </td></tr></table><br /><br /><br />yes true, I thought of that to. But nevertheless this thread is complete overtaken. <br /> </td></tr></table><br /><br />It was suggest to him that he should row as best he can at Indianapolis, just to get the sensation of entering a race. It can't be easy coming back to racing after a two year lay-off. I wonder if his injury was just a case of the nervous collywobbles getting to him. There must be some nerves about whether he can be on target for a WR.<br /><br />I hope he rows, I hope he gets a good time. I'd like to see him having a fair and honest race against Dennis Hastings at the CRASH-Bs. If he can pull a WR he'll deserve our congratulations.

[[old] hjs]

<!--QuoteBegin-Citroen+Jan 20 2006, 03:22 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Citroen @ Jan 20 2006, 03:22 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-hjs+Jan 20 2006, 12:08 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hjs @ Jan 20 2006, 12:08 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-PaulS+Jan 20 2006, 01:04 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Jan 20 2006, 01:04 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-hjs+Jan 20 2006, 03:34 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hjs @ Jan 20 2006, 03:34 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->The first race is coming up and ranger fades away? Silence................<br /><br />What's up?<br />How is youre injuree?<br />Are you racing this weekend? <br /> </td></tr></table><br /><br />Could be travelling. <br /> </td></tr></table><br /><br /><br />yes true, I thought of that to. But nevertheless this thread is complete overtaken. <br /> </td></tr></table><br /><br /><br /><br />It was suggest to him that he should row as best he can at Indianapolis, just to get the sensation of entering a race. It can't be easy coming back to racing after a two year lay-off. I wonder if his injury was just a case of the nervous collywobbles getting to him. There must be some nerves about whether he can be on target for a WR.<br /><br />I hope he rows, I hope he gets a good time. I'd like to see him having a fair and honest race against Dennis Hastings at the CRASH-Bs. If he can pull a WR he'll deserve our congratulations. <br /> </td></tr></table><br /><br /><br />yep , he did as if he was all so sure off himself but 3 years without any race is a long time. I myself will do a 6 k this weekend and 2 k the next week. I am a bit sheaky also. especially about the 2 k. I am not sure what I can do and it's the only 2 k I race this season. <br />But i did test a bit and I didn't mess about white my drag. Ranger did verry stange this on this point. To me a sign of being unsure.

[[old] KevP]

I actually believe Ranger has an injury . I also believe that reality is setting in and he is incredibly nervous. <br />I was out of the fray for a long while and when I entered my first race back it was not easy. I wish him all the best. <br />At least its nice and quiet

[[old] ranger]

<!--QuoteBegin--><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'><!--QuoteEBegin-->I actually believe Ranger has an injury </td></tr></table><br /><br />Yes. I'm still hurting. Can't row yet. I tried a couple of times, but my ribs are still _very_ sore and they just get worse as any rowing that I try to do goes on. So I have decided not to row until they get better. My back is much better, though. I am happy about that. Needless to say, because I can't row, I didn't go to Indianapolis. I stayed home and worked on my book(s). (Writing went _very_ well over the last three days. I wrote about 70 pages, almost 20 pages a day.)<br /><br />For the first couple of days after the injury, I couldn't do much of anything physical. It hurt to skip, step, whatever.<br /><br />Today, I felt quite a bit better and got in an hour of skipping and 105 minutes on the stepper (2000 calories), at about 300 watts, but with a good bit of the routine above 305. My ribs hurt some but nothing bad enough that I had to stop.<br /><br />What my ribs can't take at the moment is suspension on the handle. They just won't let me do it. So I just have to wait it out until they are better. With my new technique, I can't row unless I can suspend myself on the handle. I can't take a good stroke, not one.<br /><br />Actually, I am _very_ happy about the stepping routine. I got my HR to 168 bpm by the end, which is more like it. The little bits of sharpening I have done must be revving my heart a bit more. Given that I had very little aerobic distress at the end of the routine (not really breathing hard at all), this is good news indeed. Now all I have to do is stretch the routine to 150 minutes. If I had done that today, I think my HR would have risen a bit over 170 by two hours or so. Then, to continue, I would have had to step along with a HR above 170 bpm. This is what I want. 30 minutes or so of stepping at the end of the routine with my heart rate above 170 bpm, flat up against my anaerobic threshold. Great for sharpening up for a 2K. I should get this done by the time WIRC rolls around, I think. <br /><br />Lots of sweat on the stepping routine. I frightened a few people in the room, I think. The pedals of the stepper filled up with sweat and, as I stepped, it sloshed back and forth over my shoes. <br /><br />I step continuously, without breaks.<br /><br /> <br /><br />Bought some new shoes today--two pairs! If I continue these stepping routines, I'll need them!<br /><br />ranger

[[old] John Rupp]

Why not step barefoot?<br /><br />What book are you writing?

[[old] DougB]

Ranger - you might have the same injury I had: rib pain on the side, maybe six inches underneath the armpit. It hurt to row, it hurt to open heavy doors, it hurt to sleep on that side, it hurt to cough, etc. If so, the bad news is that it was 3 months before I could row again, and then only real slowly and easily (2:00 at 25 spm or so). Now, over 5 months later, I'm still not 100%, but enough to do most workouts, anyway.<br /><br />You might want to be careful about what other exercises you do in place of rowing. For instance, it took me a while to figure out that I couldn't run, as the jarring was hurting my ribs. Certain stretches and exercises also set me back, as well as sleeping on that side. And then when I was back on the erg, I decided to limit myself to 10 meters/stroke to reduce the stress on the ribs.<br /><br />It's tough. If you do nothing you're sitting there watching your aerobic capacity deteriorate. If you do something else, you risk extending the duration of your recovery.<br /><br />Hopefully what you have is not as severe as what I had, and you will be back in a few days!<br />

[[old] ranger]

<!--QuoteBegin-John Rupp+Jan 20 2006, 04:52 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Jan 20 2006, 04:52 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Why not step barefoot?<br /><br />What book are you writing? <br /> </td></tr></table><br /><br />For quite a while, I stepped in my socks. Worked great until I wore a hole in one of my heels! Not good. So I am back to stepping in my shoes. <br /><br />I have five books to write. I am going to try to write one a month or so from now until July, when I go back to teach.<br /><br />(1) Temporal Poetics: Rhythm. A survey of my work on poetic rhythm, with new chapters on meter, visual form/theme, and syntax/prolongation. My first book was on rhythmic phrasing/grouping in verse. This is the first and foundational volume in a 4-volume packaging of the poetics (Temporal Poetics) that I have developed over the last 15 years. The chapter on meter is done. I treated grouping in my first book. I just wrote the introduction. I also have a chapter on linguistic prosody that is done. The rest of this will go very quickly, I think. The visual form chapter will be based on material that I use in my major author courses on Cummings and Wiliams. I should finish this by the end of February.<br /><br />(2) Temporal Poetics: Syntax. A poetic syntax, within the framework of my temporal poetics. This is the second volume in my temporal poetics. The other two volumes will be on (1) rhetoric and (2) meaning/symbolism/images. I will try to write this volume on syntax in March. This was my original area of study. I wrote a dissertation on poetic syntax. I have been teaching this material within the framework of my poetics for a decade or so.<br /><br />(3) Sunday Morning. A close reading of Wallace Stevens' "Sunday Morning" within the framework of my temporal poetics. I already have a 500-page manuscript on this but it needs to be shaped, framed, documented, and elaborated. I will try to get this done in April. I am also working up material to teach a major author course on Stevens. I spent a couple of months this fall working up material for a course on Elizabeth Bishop. <br /><br />(4) Temporal Poetics: An Introduction to Poetry. A survey of my poetics for classroom use, especially _my_ use! I will try to write this in May. This will just assemble the lectures and examples that I have been using for 15 years in my Introduction of Poetry class.<br /><br />(5) Temporal Poetics: Analyses. A volume of short analyses of the 100 or so poems I have used in my Introduction to Poetry class, which has been the testing ground for my temporal poetics over the last 15 years. Each analysis will be five pages or so, like an undergraduate essay. These essays will serve as models for my students. I will try to write this in June.<br /><br />Lots to do! 10-20 pages a day should get it done. 2500 pages in all? Computers help a lot with this. Cut and paste. I have a lot of this material on disk, in files, in other publications (essays, etc.). I just need to spruce it up and move it around.<br /><br />Intervals! No rest! Level 1! Anaerobic writing! Time to sprint! High spm!<br /><br />ranger<br />

[[old] ranger]

<!--QuoteBegin--><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'><!--QuoteEBegin-->Hopefully what you have is not as severe as what I had, and you will be back in a few days!<br /> </td></tr></table><br /><br />I seem to be healing pretty fast. Don't think I'll have a problem if I stay at low drag. Could take a few more days to heal, though. In the meantime, I'll go at my cross-training as hard as I can. <br /><br />Got some nice lung burn today as my heart rate approached 170 bpm at the end of my stepping routine.<br /><br />ranger<br /><br />

[[old] michaelb]

Ranger, take a few days off and rest, and then get back to getting ready to race. Look forward to seeing the results finally.<br /><br />And please don't touch that damper.

[[old] John Rupp]

That all sounds great, Rich.<br /><br />Have you ever tried stepping barefoot, i.e. no socks?<br /><br />You should write a book about physical fitness too.

[[old] Byron Drachman]

Hi Rich,<br />Have you ruled out rib stress fracture, not unusal with rowers who do high volume training, or intercostal strain? Both cases are caused by overuse. Do you have the book Rowing Faster, edited by Volker Nolte? There is a discussion on page 38. In particular, see the discussion on treatment. Good luck in your next race.<br />Byron

[[old] ranger]

<!--QuoteBegin--><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'><!--QuoteEBegin-->Have you ruled out rib stress fracture, not unusal with rowers who do high volume training, or intercostal strain? </td></tr></table><br /><br />Not at all. I certainly have inercostal strain! I hope I don't have a rib sress fracture, but that might certainly be it, too.<br /><br />I checked out the blurb in _Rowing Faster_. Sounds as though I am doing just what I should. Lay off rowing for a while. Cross-train. Mobilize the intercostals. Work slowly back to erging, but with only light pulling. Take more care with technique, especially body positioning at the catch (keep the back straighter) and breathing.<br /><br />Actually, I don't think the problem is a difficulty with technique. I think it resulted from my upping with the drag, right when I upped the intensity of my workouts to sharpen. The combination was too much for my back and ribs, given the speed of my legs, etc., with my new technique. <br /><br />ranger

[[old] george nz]

<!--QuoteBegin-ranger+Jan 21 2006, 08:00 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 21 2006, 08:00 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin--><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'><!--QuoteEBegin-->Have you ruled out rib stress fracture, not unusal with rowers who do high volume training, or intercostal strain? </td></tr></table><br /><br />Not at all. I certainly have inercostal strain! I hope I don't have a rib sress fracture, but that might certainly be it, too.<br /><br />I checked out the blurb in _Rowing Faster_. Sounds as though I am doing just what I should. Lay off rowing for a while. Cross-train. Mobilize the intercostals. Work slowly back to erging, but with only light pulling. Take more care with technique, especially body positioning at the catch (keep the back straighter) and breathing.<br /><br />Actually, I don't think the problem is a difficulty with technique. I think it resulted from my upping with the drag, <b>right when I upped the intensity of my workouts to sharpen.</b> The combination was too much for my back and ribs, given the speed of my legs, etc., with my new technique. <br /><br />ranger <br /> </td></tr></table><br /><br />Increased intensity should equal decreased volume - maybe another lesson learnt, maybe not ?<br /><br />George<br />

[[old] ranger]

<!--QuoteBegin--><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'><!--QuoteEBegin-->ncreased intensity should equal decreased volume - maybe another lesson learnt, maybe not ? </td></tr></table><br /><br />Well, I have certainly learned a lesson, but more about the interaction of drag with standard OTW technique, not about training volume. I have consistently trained with significant volume, including many bouts of sharpening, and never had a problem with injury until this point. <br /><br />The difficulty is the torque in a legitimate OTW rowing stroke, once you get the technique right. The legs are very fast, each body part is isolated and stressed independently, and the stroke builds to the center of the drive where, in essence, you are not even sitting on the seat but flying, suspended on the handle. At that point, your inercostals and ribs are taking much of stress on the force of the whole rowing stroke as it has built up to that point, and the stress of hanging on the handle, without really sitting on the seat, increases that stress. Clearly, this is something that you have to get used to and must be very careful not to alter once abruptly once you do. Raising the drag increases resistance on the chain and prolongs the hang on the handle. As I described in my posts, at 150 df., I can hang on the handle right into the finish. There seems to be quite a cost to this, though, if your skeletal system can't bear the stress. Lesson learned. I guess you need to play off the force of the individual stroke against the rate you can achieve using that stroke. No need to make the stroke massively strong. It can be lightened up a bit, if you can get a comparable rise in rate in compensation. My playing around with rowing at 150 def. with my new stroke, hanging on the handle right into the finish and rowing 1:28 @ 36 spm (and the like) was a bit too much. Quite a rush to experience (I used to row about 1:38 @ 36 spm, 10 seconds per 500 slower) but I guess I would need titanium ribs to train and race that way consistently. It appears that it is just not realistic. At high rates, it appears that I need to be happy with 1:34 @ 36 spm (or whatever, 11.7 SPI) at 105 df. rather than 1:28 @ 36 spm (14.3 SPI) at 150 df. if I want to stay out of the hospital!<br /><br />So, I guess it's time to get the rate up. If I can do it, I suppose I will try to row at 36 spm, just as I used to, rather than the 30 spm that I thought I might be doing with this new technique. I will row with a _very_ light chain (105 df. ) but not at a low rate. Should be an interesting challenge.<br /><br />ranger

[[old] ranger]

Most folks decrease volume when they increase intensity so that they can recover from day to day muscularly, cardiovascularly, and so forth, not so that they reduce skeletal strain. I don't have any problem with muscular and cardiovascular recovery during sharpening because of my large training base. A large training base doesn't help with unusual skeletal strain, though. Lesson learned.<br /><br />ranger