While we are rowing so strong and developing skills we never thought possible in the NARC..we can be training for the next challenge.It is a couple of weeks away and I thought you would like to at least know..
It is not a team challenge but an individual one.
GLOBAL MARATHON CHALLENGE
April 16– April 30
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Row a Marathon (42.195 meters) or a Half Marathon (21.097 meters) all in one sitting and enter your time online within the last 2 weeks of April and earn a downloadable certificate. Go to Individual Marathon Training for more information on training for and rowing the marathon.
Here are some training hints ..
Training for a Marathon
The Individual Marathon distance is 42,195 meters. The Half Marathon distance is 21,097 meters.
Dates in parentheses are suggested timetable if you are planning to participate in the Global Marathon Challenge in late April every year.
TRAINING
Basic Groundwork: The 10,000 meter row. You should complete at least ten 10,000 meter rows over the course of a month or two, before you move on to longer training pieces. (January-February)
Building Up: Next, complete four one-hour rows and then two 20,000 meter efforts spread out over a 4 week period. Any of these rows can be completed in an interval or repetition format to make them more interesting and varied. For example, a 60 minute row can be divided up by rowing at a moderate pace for 2:30, then rowing easy for :30, and repeating this pattern. Or 20,000 meters can be done by rowing 500 meters @22 spm, 300 meters @24 spm, 200@ 26spm and repeating this sequence 20 times. In these longer rows, try drinking and eating a little, to see how it goes, and what tastes good and settles well. (March)
In Between the Long Rows: When you are not doing one of the longer rows in training you should be working for about 30-45 minutes, with a variety of workouts to keep the rowing lively and fresh.
Testing for Comfort: Do one 30,000 meter row 10-12 days before your marathon to alert you to any issues that must be addressed before you try the 42,195. This will give you a chance to see how well your hands and seat will do for the long haul. You should also use this longer row to test the foods and drinks that you plan to use during your marathon effort. (early April)
TAKING CARE OF YOURSELF
You should always do this, but it is especially important before a marathon:
Stay well hydrated.
Listen to your body as to when to rest.
Consider rowing at different times of the day to increase the amount of time between certain workouts, ie: 7 am Tuesday and 5 pm Wednesday.
Keep track of your training and resting heart rate. If either increase away from the norm over a three-day period, the body is saying it needs rest or sickness may be around the corner.
PACING
Pay attention to your pace as you train for the marathon. Be careful NOT to start out too hard! It always feels great when you start - especially if you are excited. However, it is important that you start at a pace that you know you will be able to maintain.
If you can row 2000 meters around 7:00 pace, you should be able to row the marathon in under 3 hours - if your body and mind can tolerate the effort for that long.
If your training pace is more like 2:15-2:20, expect your marathon to take 3:15 or longer.
Rowing a marathon is about staying focused, knowing the training is there to complete it and staying positive when the little aches and pains arise.
COMFORT
Throughout your Marathon preparation, pay attention to all of the following things. Be sure you know how to make yourself comfortable on the rower.
Damper setting/drag factor: It is important to know not just the damper setting, but the drag factor at which you are most comfortable rowing. For more information about Drag Factor, see this page: Drag Factor.
Seat: We find that variety is the key for seat comfort on long rows. Have a seat pad handy (call us for a free pad - sorry, US and Canada only) and several sheets of "bubble wrap". Bubble wrap works great for us!
Foot height: Be sure you know the most comfortable foot height setting for you.
Hands: We don't use gloves, but some people swear by them. If you plan to use them, be sure to test them by using them throughout your training as well. If your hands are pretty tough, but you're worried about getting some "hot spots", we again recommend some pieces of bubble wrap handy. If you feel any hot spots, grab a piece and wrap it around the handle. It will offer a break from the friction.
Sweat and other bodily fluids: Have a towel handy for drying hands and face. Have tissues handy in case you need to blow your nose. Know how to find the closest bathroom in case you end up being too well-hydrated!
Stretch breaks: Sometimes a brief stretch break can really help. Try this and see if it works for you. The PM2 will shut down automatically after four minutes of inactivity, so be sure to keep your breaks under four minutes or keep pressing the "Change Display" button to keep the monitor alive.
AND A FEW FINAL WORDS OF ADVICE
Enjoy this challenging event. If it gets so it's not fun - perhaps you should bail out and settle for a half-marathon.
You don't have to race the marathon - it's enough of an achievement just to finish it!
If your first attempt is not successful - try it again another time.
GOOD LUCK!
Pat
