HM week ??

[dunechef]

Rowed at Mid Atlantic Erg Sprints this past weekend -- New PRs at 2K ( 6:31.7) and 30 min row ( 8037 meters ) now I can concetrate on some distance work .

How many weeks til HM week ?? Looking forward to this challenge, and sometime this year a marathon - I guess as the weather gets warmer here and I start getting some more on the water workouts most of my erg time will be steady state. today I did longer intervals;

16,261M 1:05:00.0 (1:59.9) --- 3 X 17 min ( 1:57.7 @ 24 -- 1:54.6 @ 26 -- 1:55.1 @ 26 ) 5 min warmup -- 3 min active rest between reps

Opinions out there ?? on what would be a better training method -- Long steady states at a consistent pace/rate or mid distance intervals ( 15-20 min - 3-5 reps ) at a higher than goal pace/rate.

Help me out here - to a successful 1st HM

[TabbRows]

dunechef,

Great 2K! According to the C2 website, Marathon Challenge is between April 16th and 29th. That's plenty of time to gear up to a half and even a full marathon, if you focus your tapers to begin arouind the 16th for the HM closer to the 29th.

Check out Eddie Fletcher's Marathon Training Program, on his Fletcher Sports Science site. http://www.fletchersportscience.co.uk/

It's primarily 60-90 minute sessions of longer intervals 3-5 times a week at ratings that should get you heart rate between 80-95% max. And builds on slower strokerate. All the schedules and pacing tables are there.

If you're not doing an organized event at a local site, you may want to see if the rowPro folks are having an online marathon around that time. Competition makes the row go faster. Good luck.

[WingedFoot]

It's all about having endurance so long steady state rows are ideal. While training focus on keeping the body relaxed. Try not to use up more energy than what's required.