Smart Marathon Training (Running)

[Cayenne]

Hello CTing Ergers

***Posted this in Cross Training as well, but being a posting hog, I posted here as well to insure hopefully, that it is seen by the C2 cognoscenti. ***

I recently picked up the subject book by Jeff Horowitz. He advocates "smart" (running) marathon training on limited mileage, by focusing on quality miles and cross training. He recommends bicycling as a preferable supplement for numerous reasons, an important one being cadence training/reinforcement.

Bicycling (for reasons that are beside the point for the purposes of this post,) does not work for me right now. Have any of you fine folks done this or a similar program using the C2 as your "primary secondary" mode of training? If so, your thoughts, experiences & suggestions for consideration will all be most greatly appreciated !

TIA

[SirWired]

I think a lot depends on your goals.

Rowing exercises a lot of muscles that aren't used in running. Some of these are used somewhat in quality running (such as the quads, which are also the main muscle group exercised with cycling.) Some of the rowing muscles have less to no use in running; the core, shoulders, arm, back, etc. Rowing is going to burn energy, recovery capacity, etc. on those other muscles.

If your one and only goal is improving running times, an exercise like an elliptical might be a better choice for cross-training, as it's closer to running. But if you are somebody running for general balanced fitness that would simply like to also post some decent running times, then rowing can be a valuable complement to your running workout. It will certainly work the cardiovascular system more than enough...

[Ultramega OK]

This is a timely topic for me. I am training for a marathon which will be in Sept. I am using the training template outlined in the book Run Less Run Faster. The meat of the program is 3 quality runs per week plus 2 cross training session. The Authors offer templates for cycling, swimming or rowing as the cross-training activity (I am rowing of course). The goal is to get in great condition while minimizing overuse injury that is all too common in runners. So far, for me, this has really been working well.

[APM]

Hello Utlramega,

I enetered a marathon (running) a few years ago after a knee injury, and as such, had to limit my weekly running mileage. I chose the Concept 2 as my preferred choice of cross training and even though SirWired is correct in that rowing utilises certain muscle groups that are not akin to running, I found the cardio and leg strengthening aspects beneficial.

I completed the marathon without any severe discomfort, and looked a lot fresher than fellow compeitors who feasted on a almost exclusive running diet.

I'd be happy to offer any cross-training tips if required!

[Ultramega OK]

APM:

What kind of distances were you putting in on the erg or boat whilst training for the marathon? These sessions outlined in the book are a nice mix of higher intensity stuff and the volume is pretty low say maybe 15k per week. I'd easily do that in a single session were I not engaged in this madness.

Thanks,

Scott

[btb1490]

My running has been curtailed due to injuries, but I just recently ran a 3:18 marathon on mostly just rowing workouts. I rowed diligently 7 days a week, ran 2 short runs midweek at goal marathon pace, and on the weekend, I would do something like row for 1 - 1.5 hours, then hop on a bike or elliptical for another 1 - 1.5 hours, and finally go for an hour run with much of it again at goal marathon pace. This weekend workout would give me 3-4 hours of constant aerobic work while teaching the legs to run at marathon pace while tired. So it can be done. Good luck!

[Cayenne]

Impressive BTB1490 !