Training for half a marathon

[ZTawadrous]

Looking at your stroke i can see some weak points. Your posture is slouched and you're not rocking forwards on the recovery to setup for a strong catch position, and the legs aren't doing much. The legs make up for 60% of the power delivery per stroke. Your stroke is arms and somewhat erratic as well which makes it inefficient in connecting well with the machine.

There are some very useful official concept 2 videos on youtube to help with the rowing technique. I can also recommend DarkHorseRowing on there, he has some great practice drills to work on to really hone your technique.

Thank you, will work on my posture and check out the resources you mentioned.

[Citroen]

Stick to the DF ranges above for best results. My last 30min was at DF 133.

Something not right with your heartrate however, mine ranges from 56 resting after 1 minute sitting on the Erg seat to over 180 at age 53.

I would say its just you level of fitness and strength for your age is not good so just give it 6 months of training.

Are you saying because my HR does not go high enough then something is wrong with my heart ?
My resting HR is low 30s and after stopping workout, I recover pretty quick.

If only mine worked like that.

You're, clearly, as fit as a butcher's dog. So your whole problem stems from bad technique and not being able to get your power to move the handle in the right way.

[Carl Watts]

The butchers dog needs a medical checkup.

[ZTawadrous]

Stick to the DF ranges above for best results. My last 30min was at DF 133.

Something not right with your heartrate however, mine ranges from 56 resting after 1 minute sitting on the Erg seat to over 180 at age 53.

I would say its just you level of fitness and strength for your age is not good so just give it 6 months of training.

Are you saying because my HR does not go high enough then something is wrong with my heart ?
My resting HR is low 30s and after stopping workout, I recover pretty quick.

If only mine worked like that.

You're, clearly, as fit as a butcher's dog. So your whole problem stems from bad technique and not being able to get your power to move the handle in the right way.

Thank you for your comments. they have been constructive and appreciated.

[ZTawadrous]

Here are my results for the attempt at half marathon today:
21097m 1:38:25.1 Pace 2:19

Adjusted for weight:
21097m 1:29:43.4 Pace 2:07

More details:
S/M 23
HR 120s-131 (right at my goal)

[Citroen]

Here are my results for the attempt at half marathon today:
21097m 1:38:25.1 Pace 2:19

Adjusted for weight:
21097m 1:29:43.4 Pace 2:07

More details:
S/M 23
HR 120s-131 (right at my goal)

Congrats, you've more than doubled your power from 55.3W to 127.8W (12866m for an hour at that pace).

Don't let obsessing about HR hold you back. If you don't know your resting HR and maxHR (or you've used something daft like 220-age) then your HR cap may be way too low.

[mitchel674]

Here are my results for the attempt at half marathon today:
21097m 1:38:25.1 Pace 2:19

Adjusted for weight:
21097m 1:29:43.4 Pace 2:07

More details:
S/M 23
HR 120s-131 (right at my goal)

Congrats, you've more than doubled your power from 55.3W to 127.8W (12866m for an hour at that pace).

Indeed. This could be one of the greatest success stories ever witnessed on this forum. A new rower improving in such a dramatic fashion in a mere 9 days after his first post is truly remarkable. Asked to post a video. Posted a video. Obviously took the suggestions to heart and made substantive changes. Excellent results posted on first HM. Very refreshing thread.

[ZTawadrous]

I had to come back and thank this thread.
special thanks to Citroen and Mitchel674.
I started rowing on 4/17, today I passed 300,000 m.
Next stop 500,000 m.

[ZTawadrous]

Here are my results for the attempt at half marathon today:
21097m 1:38:25.1 Pace 2:19

Adjusted for weight:
21097m 1:29:43.4 Pace 2:07

More details:
S/M 23
HR 120s-131 (right at my goal)

Congrats, you've more than doubled your power from 55.3W to 127.8W (12866m for an hour at that pace).

Indeed. This could be one of the greatest success stories ever witnessed on this forum. A new rower improving in such a dramatic fashion in a mere 9 days after his first post is truly remarkable. Asked to post a video. Posted a video. Obviously took the suggestions to heart and made substantive changes. Excellent results posted on first HM. Very refreshing thread.

Thank you so much for your encouragement. I started rowing on 4/17/20 and today 7/15/20 I passed 1 million meters. Thanks again for all your help.

[mitchel674]

Congrats, you've more than doubled your power from 55.3W to 127.8W (12866m for an hour at that pace).

Indeed. This could be one of the greatest success stories ever witnessed on this forum. A new rower improving in such a dramatic fashion in a mere 9 days after his first post is truly remarkable. Asked to post a video. Posted a video. Obviously took the suggestions to heart and made substantive changes. Excellent results posted on first HM. Very refreshing thread.

Thank you so much for your encouragement. I started rowing on 4/17/20 and today 7/15/20 I passed 1 million meters. Thanks again for all your help.

Fantastic!! Keep on rowing. That's some pretty impressive volume in such a short time. I still say this is the most refreshing threat I've seen on this forum. You embraced the suggestions and have really taken to the erg. Kudos to you.