Ranger's training thread

[ranger]

Mike VB--

Given that you race 5K at 28 spm and 60min at 25 spm, I assume that you would race a FM, if you were ever moved to do such as thing, at 22 spm.

So will I.

So, given that we would race the distance at the same rate, the only question bearing on pace is, what is your natural stroking power and what is mine?

Pace = rate x SPI

I am now doing my 22 spm training ("Streamroller") right at 13 SPI--1:46.

119 df.

That's rowing perfectly (at low drag) for a lightweight of any age.

What stroking power would _you_ use, do you think, if you raced a FM?

ranger

[mikvan52]

BTW, who is the "Sprack-back" named after, and what is the status of that person in rowing--locally, nationally, internationally, and in the history of the sport?

ranger

SO... Hijacking someone's name for one's own nefarious use is...... (?)


Answer: Ah, yes "rowing well"



Oh, Nurse! Your patient is ready for his daily treatment.

Following ranger reasoning is like following this guy:


http://www.adventure-journal.com/2011/0 ... liff-jump/

[ranger]

Time to get used to double sessions of "Steamrollering," middlin' UT1 HR (160 bpm), rowing well (13 SPI) at low drag (119 df.) and 22 spm, 20K in each session, a daily 40K in all.

A month or so of double-session "Steamrollering" should get me plenty ready for FM and HM trials.

Then I will get back to "Save a Horse, Ride a Cowboy" rowing at 26 spm and a threshold HR in order to prepare for 60min, 10K, and 30min trials.

Then I will be ready for some AT training (e.g., 4 x 2K) to prepare for 5K and 6K trials.

I think I should be able to get all of this training and racing in by the end of the indoor rowing season, April 30th.

If I am successful in this training and racing, by April 30th, I should hold all of the 60s hwt WRs from 5K to a FM.

Then, at the end of April, it might be interesting to do an at-home 2K trial to see if I can beat do better than Hendershott's 6:24.

After that, all of my rowing will be OTW.

I am spending the whole summer this year in Door County, WI, a wonderful OTW venue.

My wife retired from her work in December; so we can be in Door County together for May, June, July, and August.

I am no longer teaching in the summer.

I am retiring in April of 2013.

2012 is a sabbatical year.

ranger

[PaulH]

What pace you are doing, just naturally, when you are putzing along at 22 spm, steady state, in a 4-to-1 ratio, with a middlin' UT1 HR, for a couple of hours, like a marathon runner going for a LSD 20-mile Sunday run through the woods, or a biker for a leisurely 40-mile ride through the mountains, says everything anyone needs to know about your rowing to judge how good you are OTErg at all distances.

So when will you be doing such a session? Cus I've seen plenty of runners doing the equivalent, and they hardly ever stop every 5 minutes for a kebab and a quick forum post.

[ranger]

So when will you be doing such a session?

That's the agenda for the next month or so.

Then I'll do a FM trial.

15K this morning.

ranger

[ranger]

I've seen plenty of runners doing the equivalent, and they hardly ever stop every 5 minutes

You watch while other run?

Why?

How?

In a car?

Sure, I have done _thousands_ of comparable runs.

I was a marathon runner for 30 years (20 years old to 50 years old).

I rarely missed a day of training over those three decades.

Over the last decade, I have also done hundreds of comparable rows, but at 9 SPI and max drag, rowing poorly, rather than at 12.5 SPI and low drag (119 df.), rowing well.

You have seen many veteran runners do the equivalent?

I doubt it.

No veteran, much less 60s veteran, has ever rowed well.

This rowing is unprecedented.

If I succeed in this training, I will be fastest veteran ever, of any age and weight, over a FM, even though I am a 60s lwt.

ranger

[PaulH]

I've seen plenty of runners doing the equivalent, and they hardly ever stop every 5 minutes

You watch while other run?

You avert your gaze when others run?

Why?

[ranger]

The difference in standards between the 50s hwts and the 60s lwts is 12 seconds per 500m over a FM, 8 seconds per 500m over a 2K.

Both are about 100 watts.

With my improved technique, I have now bridged that 100 watt gap.

ranger

[whp4]

The difference in standards between the 50s hwts and the 60s lwts is 12 seconds per 500m over a FM, 8 seconds per 500m over a 2K.

Both are about 100 watts.

With my improved technique, I have now bridged that 100 watt gap.

ranger

Yes, you now do a 2K at FM pace

[goblin]

I've seen plenty of runners doing the equivalent, and they hardly ever stop every 5 minutes

I was a marathon runner for 30 years (20 years old to 50 years old).

I rarely missed a day of training over those three decades.

Over the last decade, I have also done hundreds of comparable rows, but at 9 SPI and max drag, rowing poorly, rather than at 12.5 SPI and low drag (119 df.), rowing well.


ranger

Therein lies your problem. Your background is as a marathon runner, tell me, in your prime, how many sub 4 minute miles were you able to run? I would imagine none. That is because full marathons do not prepare you, whatsoever, for flat out mile efforts. But you propose that, by training for a full marathon, and then sharpening you will pull a world record 2k.

You have absolutely no idea what you're doing.

[JimR]

in the very recent past you said you were doing 40K per day ... then earlier this morning you posted this ...

Time to get used to double sessions of "Steamrollering," middlin' UT1 HR (160 bpm), rowing well (13 SPI) at low drag (119 df.) and 22 spm, 20K in each session, a daily 40K in all.

Then 52 minutes later you posted this ...

15K this morning

Given you don't seem able to keep track of what you do day to day it should be no surprise your results are so unpredictable. Thinking a 6:16 2K at BIRC is a lock only to limp in with a 7:02 makes sense ... a result so bad that you gave up on the whole season?!

JimR

[rjw]

BTW, who is the "Sprack-back" named after, and what is the status of that person in rowing--locally, nationally, internationally, and in the history of the sport?

ranger

SO... Hijacking someone's name for one's own nefarious use is...... (?)


Answer: Ah, yes "rowing well"

What happened to the good old days when we talked about "erg jacking"? It surprises me that Rich isn`t dpong that!

[ranger]

I've seen plenty of runners doing the equivalent, and they hardly ever stop every 5 minutes

You watch while other run?

You avert your gaze when others run?

Why?

Avert my gaze?

No.

I ran for 30 years.

I did the running; looking didn't have anything to do with it.

On the average, I ran 10 miles a day.

Over 30 years, that's about 100,,000 miles.

ranger

[ranger]

Thinking a 6:16 2K at BIRC is a lock only to limp in with a 7:02 makes sense

I never said anything about pulling 6:16 at BIRC.

I said I was going to rate 30 spm, which I did.

The limping had nothing to do with my training or fitness.

It had to do with cutting weight, being out of gas.

ranger

[ranger]

Therein lies your problem. Your background is as a marathon runner

I was a freestyle sprinter in swimming and ran the half mile on the track, both for about ten years.

I have done zillions of anaerobic interval sessions in my life.

Honestly, though, how can someone with three WR rows on the erg have a problem, any problem at all?

In my first race, when I was 52, I pulled 6:27.5, four seconds under the 50s lwt WR at the time.

For the last eight years, my goal has been to pull a lwt 6:16 at 60.

That's not just a WR.

That's 26 seconds under the 60s lwt WR, 9 seconds under the 50s lwt WR, and 2 seconds under the 40s lwt WR.

It is just a click or so above the 30s lwt Amercan record.

It's right around what Eskild E. rows now, at 38 years old.

So far so good.

My training is right on target.

If I can pull a FM @ 1:48 over the next couple of months, I will have first solid prediction that my training has indeed been a success, that I will indeed pull 6:16 for 2K, when I am fully sharpened up for it.

I pulled my WRs rowing poorly (10 SPI) at max drag (200+ df.).

To get better a dozen seconds better over 2K, I needed to learn to row well (13 SPI) at low drag (119 df.).

I have now done that.

ranger