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Postby [old] andyArvid » March 12th, 2006, 2:32 pm

Interesting thread. I ran cross country and track in High school and college. Back then I did 4 marathons. The first after my high school track career finished and the weekend before graduation at <a href="http://www.godscountrymarathon.com/" target="_blank">God's Country Marathon</a> in 3:03 in 1981. In '82 did my best in 2:48. I have not run a marathon since '84. I been running on and off since college and I have been erging on and off since 1990. Much more seriously in the last 3 years. Last year, I was planning to run a marathon in August (winter here) to qualify for Boston but a series of calf pulls in both legs ended that plan. I could row but could not run for several months.<br /><br />My older brother who has run a marathon a year for the last few years has invited me to help me pace him to qualify for Boston (3:30). His best is 3:55 at Paris last year. We are going to run <a href="http://zurichmarathon.ch/" target="_blank">Zurich </a>on April 9th. Then I hope to run <a href="http://www.maratonadesaopaulo.com.br" target="_blank">Sao Paulo</a> on June 4th to break 3:20 and qualify also.<br /><br />You can see my log by clicking on the link in my signature. Nothing too fancy here. Just trying to convert my built-up erging endurance into running endurance. A typical week day is up at 5:20am. On the erg at 5:45, do 2.5k warm up (start slow, speed up to 2:08-9 avg about 2:12). Run at 6:00 am for 11k in 53-55 minutes, rather hilly here and hot. At 6:30 it usually already 27° (81°). Then back on the erg for a 2.5k cool down (2:09->2:15 , avg 2:12). Saturdays I do less because I play soccer. Sundays I do more. Mondays I skip running and do a long row.<br /><br />As last week went well and I am feeling refreshed, this week I hope to up the running to 12-13k and maybe increase the rowing to 6k. <br /><br />The other part is trying to get my weight down. In HS and college, I never weighed more than 60kg (132lbs). Right now I'd like to get down to 74kg (163) for Zurich and 70kg (154) for Sao Paulo.<br /><br />andy
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Postby [old] johnnybike » March 12th, 2006, 7:06 pm

Nice summary Andy and welcome to the thread. Calf injuries are my speciality, but I hope orthotics may put a hold on that. So far so good. Some nice marathon runs there, well done. <br /><br />It seems a hard regime you are following. Does running so many 11K's not get boring.<br /><br />My advice, for what it is worth, would be to put more longer rows in with maybe one longer run a week, at least 10 miles which is around 16K. I really do find the rowing conducive to running (see PB thread for laters evidence of that).<br /><br />Please keep us informed on how you are doing. There are a number of contributors to this thread and they are all very supportive and have some good experience between them.
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Postby [old] mpukita » March 12th, 2006, 7:11 pm

Can anyone recommend a good 5K training program? In other words, maybe a 4 to 6 month program to improve one's 5K time?<br /><br />Thanks!
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Postby [old] johnnybike » March 12th, 2006, 7:26 pm

Running, rowing, skipping?<br /><br />Less banter with Chad might give more time for some hard core training :D
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Postby [old] mpukita » March 12th, 2006, 7:57 pm

<!--quoteo(post=59150:date=Mar 12 2006, 06:26 PM:name=johnnybike)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(johnnybike @ Mar 12 2006, 06:26 PM) </b></div></td></tr><tr><td class='quote'>Running, rowing, skipping?<br /><br />Less banter with Chad might give more time for some hard core training :D<br /> </td></tr></table><br /><br />... certainly ...
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Postby [old] Jim Barry » March 13th, 2006, 11:11 am

Mark,<br /><br />Enjoy Running. Your best times (regardless of the distance) will result when that first rule is met (I found). This is actually different from rowing advice. I can suffer on the erg and get faster. Suffering running seems to cap progress. <br /><br />
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Postby [old] RowtheRockies » March 13th, 2006, 1:53 pm

I'm Back!!!!!! To running that is. Four Months of not running a step and today was my first run back. Not much of a run but felt good. Rowing these last 4 months has really kept my cardio intact. Only ran three miles but wanted to ease back in slowly.<br /><br />Question for you that have been running and rowing together for some time:<br /><br />1) How many times do you row and how many times do you run a week?<br /><br />2) Some one mentioned that they pr'd after adding rowing into the mix. How many days were you rowing and rowing a week when that happened.<br /><br />I have been a runner for the last 17 years and never really missed more than a day or two here and there over that time. Since discovering the erg 4 months ago, I don't think I will ever go back to running full time as I love the rower to damn much so am looking for a good balance that will keep my 5K and 10K times respectable but still allow me to pull a respectable time on the erg.<br /><br />Thanks,<br /><br />Rich
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Postby [old] Calgary Rob » March 13th, 2006, 11:39 pm

Hi all,<br /><br />So, today (13th March) is the first day of my 18 week training schedule for the Calgary Marathon (July 9th) in the hope of getting a time of 3:20 or under to qualify to run Boston next year.<br /><br />I have decided to follow Hal Higdon's Advanced Schedule but I'll be doing half of the six weekly workouts on my C2. <br /><br />I've been mixing running and erging for a while now and things seem to be going well.<br /><br />My marathon (running) pb is 3:30 set way back in 1993, so I'm going to have to take 10 minutes off of that and I'm 13 years older now :) <br /><br />However, last summer I ran a 1:29:30 half on only 5 weeks of running training after being injured prior to those 5 weeks and therefore doing a lot of erging. That translates to a 3:08 marathon, but only if you do the training.<br /><br />I've tried to follow schedules in the past but have either got bored or injured ... or both.<br /><br />Generally I plan to do the long runs and marathon pace runs as <b>runs</b> and the tempo/intervals and easy "runs" on the erg.<br /><br />Currently my erg fitness appears to be better than my running i.e.<br /><br />10K at 70% of Working Heart Rate on the erg (145bpm) = 41:20 = 4:08/km<br /><br />10K at 70% of Working Heart Rate running (150bpm) = 45:00 = 4:30/km <br /><br />Therefore I need to adjust the paces of my erg pieces, as well as allowing them to be a bit longer due to the lack of impact.<br /><br />Today the schedule called for "3m stretch and strength", so I did 8Km (5m) on the erg at 70% of WHR.<br /><br />Hopefully with doing the faster pieces on the erg I might be able to set some new PB's as mine are a little "soft".<br /><br /><br />I'll try and post regularly, but would welcome input from any others doing similar. <br /><br />
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Postby [old] johnnybike » March 14th, 2006, 5:34 am

Rob, us Leeds boys have to stick together :) and RTR as well really<br /><br />Seems like you have a plan. Whilst I do not follow a schedule other than the 'Hallas' one (available at a good discount to anyone interested) I am more or less doing exactly what you plan. From the beginning of Jan, from a low baseline I have just rowed most days and do a medium run (10 miles road) midweek and a longer one (13-25 off-road) at weekends. I am as certain as possible that I am at 3:30 level for a road FM now and if I did a bit of speedwork I think 3:15 is quite manageable. I don't discount going Sub 3 again but I am not sure I have the motivation for that.<br /><br />I find it quite easy combining the two disciplines and I have very few rest days. I am finding that I am suffering from heavy quads after the long run but that will get better as I get fitter. The main problem is that my pace is a bit slower for the long runs because of the ground conditions which is why I need to get a few road miles in at a faster pace so that I do not get one-paced as they say in horse-racing circles. <br /><br />Check my diary out to get an idea of how I am progressing. I only really post details on here when I have raced or reached a new milestone.<br /><br />To complicate matters even more I am thinking about throwing in a row FM on London Marathon day (maybe the Saturday) as that will be a rest weekend for me (from the long running) as my 3 Peaks race is the week after. No idea how a FM will take it out of me but there is only one way to find out.
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