Ranger - News To Shock

[[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 am curious as from your own words you seem to have no idea where you are in your training or long term progression. </td></tr></table><br /><br />It's all done, George! Enough said. I have accomplished--entirely--what I set out to do. The progression in my training has been perfect. Couldn't have asked for more. Couldn't have done it better.<br /><br />ranger

[[old] Cant Climb]

<!--QuoteBegin-ranger+--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->To row 6:16, I need to be able to row a relaxed, normal, and fully aerobic 1:48 @ 22 spm for a marathon. To row 6:20, this should be 1:50 @ 22 spm. <br /> </td></tr></table><br /><br /><br />Ranger,<br /><br />This is from another thread......how do you arrive at extrapolating these numbers into 2K times....?<br />

[[old] ranger]

BTW, by and large, my competition rows at 9-10 SPI. At the same rate, each SPI is worth about 10 seconds in a 2K.<br /><br />ranger

[[old] ranger]

<!--QuoteBegin-Cant Climb+Jan 24 2006, 03:25 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Cant Climb @ Jan 24 2006, 03:25 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-ranger+--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->To row 6:16, I need to be able to row a relaxed, normal, and fully aerobic 1:48 @ 22 spm for a marathon. To row 6:20, this should be 1:50 @ 22 spm. <br /> </td></tr></table><br /><br /><br />Ranger,<br /><br />This is from another thread......how do you arrive at extrapolating these numbers into 2K times....? <br /> </td></tr></table><br /><br />If you are taking it seriously, IMHO, marathon pace is really UT2 pace. These are just the UT2 paces in the C2 manual for the corresponding 2Ks.<br /><br />ranger<br />

[[old] Cant Climb]

<!--QuoteBegin-ranger+Jan 24 2006, 03:27 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 24 2006, 03:27 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-Cant Climb+Jan 24 2006, 03:25 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Cant Climb @ Jan 24 2006, 03:25 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-ranger+--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->To row 6:16, I need to be able to row a relaxed, normal, and fully aerobic 1:48 @ 22 spm for a marathon. To row 6:20, this should be 1:50 @ 22 spm. <br /> </td></tr></table><br /><br /><br />Ranger,<br /><br />This is from another thread......how do you arrive at extrapolating these numbers into 2K times....? <br /> </td></tr></table><br /><br />If you are taking it seriously, IMHO, marathon pace is really UT2 pace. These are just the UT2 paces in the C2 manual for the corresponding 2Ks.<br /><br />ranger <br /> </td></tr></table><br /><br />I was just thinking of some "Pie in the sky" goals i have right now and thoose numbers look kinda of scary.....and painful......<br /><br />How do you define UT2.......?.........a conversational pace....?<br /><br />

[[old] PaulS]

<!--QuoteBegin-ranger+Jan 24 2006, 12:07 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 24 2006, 12:07 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->You could go through the same progression, George. As a big heavyweight, my 10 SPI should be your 12-13 SPI.<br /><br />In a year, you could get to 13-14  SPI,<br /><br />In two years, you could get to 14-15 SPI,<br /><br />And if you stuck it out for three years, you could get to 15-16 SPI. <br /><br />ranger <br /> </td></tr></table><br /><br />Wow! A perpetual improvement machine! Have you solved cold fusion also? <br /><br />And since you keep repeating it, I guess I better also. You are gaming SPI in a way that it was never intended to be. It's okay to be creative, but I'm sure when you are done with your books on "poetics", you would correct a student who is missing your point entirely, and expect them to conform to the rules. Unless you had no idea of the rules in the first place.

[[old] John Rupp]

<!--QuoteBegin-ranger+Jan 24 2006, 12:21 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 24 2006, 12:21 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->It's all done, George! Enough said. I have accomplished--entirely--what I set out to do. The progression in my training has been perfect. Couldn't have asked for more. Couldn't have done it better.<br /><br />ranger </td></tr></table><br /><br />Congratulations, Rich!<br /><br />I'm looking forward to seeing your 6:16 in the rankings! <br />

[[old] mpukita]

<!--QuoteBegin-ranger+Jan 24 2006, 04:14 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 24 2006, 04:14 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-mpukita+Jan 24 2006, 03:06 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Jan 24 2006, 03:06 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-mpukita+Jan 24 2006, 04:05 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Jan 24 2006, 04:05 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-ranger+Jan 24 2006, 03:50 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 24 2006, 03:50 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->My "rowing with breaks" is probably the ultlimate grunt work along these lines. I take off the heart rate caps and caps on stroking power in UT2/Level 4 rowing and do this: Just pull real hard until you can't. Stop. Then start again, pulling real hard until you can't. Keep going until you can't. Keep the total pace, breaks included, at about 2:00/500m. Do this once or twice a day, day after day, for 11 months. Then sharpen for a month and race. <br /> </td></tr></table><br /><br />Could be called LIIT, rather than HIIT = Low Impact Interval Training.<br /><br />No? <br /> </td></tr></table><br /><br />Rich:<br /><br />How many hours at a crack?<br /><br />-- Mark <br /> </td></tr></table><br /><br />Yes, it's a type of interval training, but with very short breaks (10-15 seconds or so, just little breathers to get back mental and physical control). <br /><br />How long? As long as you can. I usually think about this rowing as UT2 in distance (60-90 minutes?) and high UT1 in heart rate, but nothing has to be set in stone. To survive, this sort of rowing forces you to get stronger, quicker, more explosive, more relaxed, more precise, more rhythmic, tougher, smarter, etc.<br /><br />ranger <br /> </td></tr></table><br /><br />Heck, I wouldn't do 'em, yet, for the reason(s) you presented me a few weeks ago ... I was wondering how many hours you go before you "die" ... even with the breaks ... as in, "I'm done!"?<br /><br />

[[old] ranger]

Sharpening is the dumb, simple stuff that everyone does in the same way--with pretty much the same results.<br /><br />BOOOOOOOOOOORRRRRRRRRRRRRRRRRRIIIIIIIIIINNNNNNNNNNGGGGGGGGGG.<br /><br />Well, I guess we can just be thankful that sharpening is so peripheral to training that you only have to do it for a few weeks a year.<br /><br />Now don't forget to take your medicine, dearie!<br /><br />ranger

[[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-->How do you define UT2 </td></tr></table><br /><br />70% HRR<br /><br />ranger

[[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'm looking forward to seeing your 6:16 in the rankings! </td></tr></table><br /><br />Yep, that's the goal. At my age and weight, you can't row 6:16 without an efficient powerful stroke and one that you can use to train in certain ways rather than others.<br /><br />So _that_ is now taken care of.<br /><br />Now on to other things.<br /><br />Now where was I? Ah, yes, preparing to race!<br /><br />ranger

[[old] ranger]

With this more powerful stroke, 1:30 @ 40 spm is coming very nicely at 110 df. and getting smoother and smoother. The footwork and sequencing is challenging on these. Getting used to it quickly, though. Did a raft of nice little 200s to work on this. I'll add 50m a week or so to these. A nice afternoon froliic! This is my ultimate target pace for 500s, if I want to do 6:16.<br /><br />ranger

[[old] chrisa770]

<!--QuoteBegin-Citroen+Nov 29 2005, 07:45 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Citroen @ Nov 29 2005, 07:45 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Well stated. As an innocent, noncompetive bystander I agree totally.<br /><!--QuoteBegin-John Rupp+Nov 29 2005, 07:47 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Nov 29 2005, 07:47 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Are you tired, Paul.   <br /> </td></tr></table><br /><br />He's probably tired and bored s**tless of this like the rest of us. <br /> </td></tr></table><br />

[[old] Chad Williams]

Ranger, can I ask how often you get your lactate and UT/AT…. etc bands retested? Do you do it every six months, yearly, quarterly??<br /><br /><br /><br />

[[old] Chad Williams]

<!--QuoteBegin-ranger+Jan 24 2006, 04:35 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 24 2006, 04:35 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Yep, that's the goal. At my age and weight, you can't row 6:16 without an efficient powerful stroke and one that you can use to train in certain ways rather than others.<br />ranger <br /> </td></tr></table><br /><br />A good strong stroke does help a lot, yes I agree. But that does not help you if you have a pair of tiny lungs and a tiny little heart (your engine)<br /><br />If someone asked me if I thought a 55 year old Lightweight male could row 2000m in 6.16 I would say yes, maybe one day.<br />He would be a freak of nature and the chances of this freak of nature wanting to sit on a rower a pull a 2000m are more than likely to be 1 in a 100 million people.<br /><br />Is this you Ranger? <br />