Steady state and running

[Ted209]

Hey all, the other day I did 2x45 minute pieces at a relaxed steady state pace, it felt like I was working reasonably hard, I was pulling the same splits as usual without any hassle, however, my heart rate was quite low (about 140 avg across both pieces while it's usually about 152).

Would my low heart rate mean I was getting less out of my training than usual? Even though I was still pulling the same splits and didn't feel overly tired?
(Today I repeated the same workout, and still pulled my usual splits, though my heart rate was still quite low(though slightly higher than last time))

Also, I have been alternating my running days and rowing days, typically doing about 90 minutes each day i.e row one day run the next, 90 mins a day. I am reasonably fit but I am still not sure if this is too much (I have quite ambitious goals as a lightweight, 66Kg male, 17 years old) and also, is running a good way of cross training for rowing? I find if I do 90 minutes of rowing a day I just get tired but when I alternate it with running I seem to keep up ok, but I don't want to spend all my time running if it isn't going to be very beneficial to rowing.

[Citroen]

Lower heart rate means one of two things.
1. If your pulling the same wattage then you're getting fitter.
2. If you're struggling to get it elevated (no matter what pace you can try to do) then that's a sign of some sickness or ailment.

[ArmandoChavezUNC]

Don't quote me on the exact numbers, but steady-state training should be done in the range of 65-75% of HRmax. So doing your SS at 140 HR is probably right in the range you want to be.

if the same intensity workouts are now causing your HR to be less elevated, that most likely means you are getting fitter. Keep in mind, however, that one or two sessions could be anomalies. But if in the long term your HR remains lower or keeps decreasing, then up the intensity accordingly to stay in that HR zone you wish to be at.

As far as running and it's benefits to rowing - there has been a discussion about this before if I'm not mistaken. Running, along with rowing/erging, will help get you in better shape, but running will never give you the rowing-specific gains that rowing/erging will give you. So sure, running a bit is great, but if you are looking for max gains in rowing/erging, then do the majority of your training on the erg/water.

At the "beginner" stage, you could probably only run and get much fitter and see those gains on the erg/water, but as you get fitter and fitter and need to squeeze out more and more seconds, you will get very little gains from running. Training gains are very sports-specific.

So - definitely good to cross train every now and then, but don't make running a huge part of your training plan if you are looking to maximize your gains in rowing.

[Ted209]

Thanks for the hasty replies, though I am still wondering if 90 minutes today is a good amount to be doing, and if so how often I should take rest days, and if not what should I do instead?

[jamesg]

Why change, when there's nothing to fix? Lower HR for the same work is just what we all want, it means you've improved your lactate clearance rate.

[TabbRows]

Thanks for the hasty replies, though I am still wondering if 90 minutes today is a good amount to be doing, and if so how often I should take rest days, and if not what should I do instead?

I agree in the main with jamesg. Just keep doing what you're doing. However, regarding your last question on rest days. The short answer is YES! It's probably better to take that rest day after a hard workout day. But rest is relative. Rest could mean something alternative like pilates or yoga class or easy swim session. Swimming is a great alternative sport for both rowing and running. It could also mean couch potato time. For some folks, 2 days "rest" per week is needed. For example, I do pilates one day a week and have a totally off day later in the week, which serves for me as an option to get in a workout if travel or meetings or other things cause me to miss a workout day (that day becomes my off day). But for someone your age, an alternative workout on a lighter side, might be just the thing.

I will caution that doing the exact same workout routine, 90 minutes running/90 minutes erging, will eventually lead to "burnout", boredom, plateauing, etc. So you might want to look at varying your workouts. For running that might mean a day of intervals or tempo runs where you vary your pace. For erging that might mean 500 meter or 1000 meter pieces with shortened rest or easy rowing between. Or you can lengthen that out by following some of the routines in Eddie Fletcher's marathon training plan. therowingcompany.com/.../training/training_marathon_training_guide.p...‎
Best of rowing to you.

[ArmandoChavezUNC]

Thanks for the hasty replies, though I am still wondering if 90 minutes today is a good amount to be doing, and if so how often I should take rest days, and if not what should I do instead?

90 minutes of steady-state work is good, but you don't want to be doing that every day on repeat. Throw in some AT and VO2max workouts in there. The bulk of your training (if a fast 2k is your goal) should be long and steady, but you need some higher intensity work in there too.

Just make sure you get enough rest after doing hard workouts and you don't over-do it.