Rowing & Running Fitness

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Rowing & Running Fitness

Postby Steve W » May 25th, 2015, 2:22 pm

Looks like a number of runners & former runners on the forums. Today was my first half-marathon since last month's marathon. Much like my erg times, I won't be winning many awards. Regardless, 1:53:54 was better than expected. Again, noticed the absence of lower back pain. I'm a believer that this is related to the erging, averaging 30-40k per week in addition to current running, lifting & pilates for flexibility/core work.
Plan is to maintain current running level for a couple of months but increase erging slightly each week. Hope is to row a marathon , maybe late July? We'll see. Feels good to run again and appreciate learning much from board members in support of the erging.
62yo, 62kg, Erg 500m, 1:58.6; 1k; 2k 8:04; 5k 20:46; 30min 7096m; 10k 43:49; 1 hour 13578m; half marathon, 1:37:49; marathon, 3:36:47
Skierg 2K 9:10; 5k 24:30; 30 min 6075m; 10k 49:56.5; 1hr 11776m; half marathon, 1:52:43.2; skierg marathon, 4:04:14.
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Re: Rowing & Running Fitness

Postby Steve W » May 31st, 2015, 5:24 pm

Rotating running / rowing days, meaning one of those is the primary focus each day. Typically doing two-a-days, short in one / longer in the other. Distance w/o intensity results in a lot of junk training, whether rowing or running. After skierging 2k as part of the warm-up, focus today was a 4 mile time trial sandwiched between warm-up & cool-down miles. 4 mile time was 31:40, avg 7:55 per mile over slightly rolling terrain. My sub 6 miles are behind me but sub 8 felt good :) .
62yo, 62kg, Erg 500m, 1:58.6; 1k; 2k 8:04; 5k 20:46; 30min 7096m; 10k 43:49; 1 hour 13578m; half marathon, 1:37:49; marathon, 3:36:47
Skierg 2K 9:10; 5k 24:30; 30 min 6075m; 10k 49:56.5; 1hr 11776m; half marathon, 1:52:43.2; skierg marathon, 4:04:14.
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Re: Rowing & Running Fitness

Postby Steve W » June 2nd, 2015, 4:08 pm

2k row warmup. Focus was one hour run with significant hills on route. GPS showed 6.86 miles at one hour, finished running seven miles in about 1:01. Solid hill / strength training session. Frank Shorter used to refer to hill training as 'hidden speed' workouts. Like rowing, fast turnover without strength can result in poorer results, especially when things start going uphill.

Considering a trip out to Colorado during summer break, would be crawling up the Barr Trail to the top of Pike's Peak. Better to get a few hill sessions under my belt if that's going to happen. Looking forward to more rowing tomorrow...
62yo, 62kg, Erg 500m, 1:58.6; 1k; 2k 8:04; 5k 20:46; 30min 7096m; 10k 43:49; 1 hour 13578m; half marathon, 1:37:49; marathon, 3:36:47
Skierg 2K 9:10; 5k 24:30; 30 min 6075m; 10k 49:56.5; 1hr 11776m; half marathon, 1:52:43.2; skierg marathon, 4:04:14.
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Re: Rowing & Running Fitness

Postby Steve W » June 7th, 2015, 1:52 pm

Rowed 1 hr yesterday & 2k skierg. Ran 7 today inside on the treadmill, 1:01:18. Quite hot & humid outside in St. Louis today & learned long ago that heat/humidity can take down the best of runners & athletes.
62yo, 62kg, Erg 500m, 1:58.6; 1k; 2k 8:04; 5k 20:46; 30min 7096m; 10k 43:49; 1 hour 13578m; half marathon, 1:37:49; marathon, 3:36:47
Skierg 2K 9:10; 5k 24:30; 30 min 6075m; 10k 49:56.5; 1hr 11776m; half marathon, 1:52:43.2; skierg marathon, 4:04:14.
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Re: Rowing & Running Fitness

Postby Steve W » June 27th, 2015, 12:38 pm

Ran a warm & humid 5k race this morning. Did not know it was run through a protected wetlands area, which meant a dew point in the low 70's :o . Oh well, everyone had to contend with the same humidity / sun so....
After warming up & quickly learning I'd be sweating like a skinny pig, adjusted my time expectations. Finished in 25:30, 2nd in age group & 17th overall, which was surprising. The sun & humidity really did take it's toll and for just 5k, it was a sufferfest. Was a good reminder of much environmental factors (heat, humidity, hills, wind, etc) can impact performance. Nice that erging usually allows for control of those factors.
So far this this month, two races. First overall in the open water swim & today's second in age group run. At 61kg, I'll never be competitive rower but would like to notch an erg marathon. Fitness level seems on course and hope to do that in about three weeks.
62yo, 62kg, Erg 500m, 1:58.6; 1k; 2k 8:04; 5k 20:46; 30min 7096m; 10k 43:49; 1 hour 13578m; half marathon, 1:37:49; marathon, 3:36:47
Skierg 2K 9:10; 5k 24:30; 30 min 6075m; 10k 49:56.5; 1hr 11776m; half marathon, 1:52:43.2; skierg marathon, 4:04:14.
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Re: Rowing & Running Fitness

Postby woodgeek » August 7th, 2017, 7:14 pm

My wife and I have run a few half marathons and really enjoy them. We have a pretty hectic life and it can be hard to squeeze in 20-30 miles a week running, although that is the goal. We live in Las Vegas and the summer heat makes running difficult. I've begun using her treadmill and don't really enjoy it -- but it beats not running. I was trying to run before bedtime but it was still 105 at 9:00PM--just nuts.

I'm 47 and got back into running about 5 years ago when we began training for a Spartan race. I've always wanted a rower and picked up a used Model B for a few hundred bucks on eBay last month. I've really been enjoying using it. I ordered a PM5 so I can begin tracking my erg workouts like I do my running. As a runner I use CycleMeter and Strava religiously. I've been manually tracking my rowing on Strava but it's sub-optimal at best.

When I'm running, my average run is 6 miles at 8:00-8:15/mile. My pace for a half-marathon ends being about 8:30. A sub 2hr time for a half marathon is great, especially at 61. Looking at the time you spend running and erging, you're obviously in good shape. I think erging is going to supplement my running nicely but it's too early to tell. With this summer heat, my pace is all over the map right now, depending on the time of day, whether I'm running in the morning, in the middle of the night or after five hours of sleep. lol
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Re: Rowing & Running Fitness

Postby hobbit » June 2nd, 2018, 3:53 pm

Did my first vertical kilometer race today. Racing up a very steep hill - actually "only " 900m of climbing in a 3.5k race. A large bit in the middle had a slope of 44%. I managed 54mins, which is a climbing rate of 1000m/h - decent, but not great. The winner did 38min. Still, I got the M60-69 1st place prize, but the top woman in the same age group beat me by 6mins. Some lady! I really can't complain as I've only actually run once previously this year. My cardio has been rowing (50%), elliptics (40%) and cycling (10%). Plus four power hikes similar to the vertical kilometer.
M 63 163cm/5' 4" 54kg/120lb
5k 21:03, 30' 7038m
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