First Time Marathon

[bisqeet]

Nice work.
Don't forget you can only train as hard as you rest...

[Edward4492]

Is this the same guy that couldn't fathom rowing 10k three weeks ago? Nice job! Like Dean said, now recover; row a couple of easy days and then start to gradually ramp it up. Before you attempt the full marathon you need to get through the half 100% pain free and comfortable. Doing a half once a week or every other week can count as your long row for the week. You've crossed the major hurdle....you got the bug and you''re on your way! At some point start to go a little faster on your 10k's. For example my last two HM's were at 2:02 pace, my FM was at 2:12. So for a 2:30 FM, get your 10k's down to 2:15 or so.
Gradually!

[edinborogh]

Is this the same guy that couldn't fathom rowing 10k three weeks ago? Nice job! Like Dean said, now recover; row a couple of easy days and then start to gradually ramp it up. Before you attempt the full marathon you need to get through the half 100% pain free and comfortable. Doing a half once a week or every other week can count as your long row for the week. You've crossed the major hurdle....you got the bug and you''re on your way! At some point start to go a little faster on your 10k's. For example my last two HM's were at 2:02 pace, my FM was at 2:12. So for a 2:30 FM, get your 10k's down to 2:15 or so.
Gradually!

just to say Edward - your help is absolutely priceless - the advices, encouragement and support are amazing. i cant thank you enough sir. i couldn't do more then 5K just a few weeks back and you and all the others have a great part in this journey.

[edinborogh]

few insights after 3 days:

1. electrolyte based drinks - i learned to make at home. i lost a lot of liquids during the HM, this should help!
2. im not afraid of 2K any more. im not afraid of 5K sessions any more. they are only segments in a longer ride.
3. recovery.. Rest is important. im used to row 6-7 days before a day break. this 21Km took a toll of almost 3 full days of rest.
4. i need to work on the power per stroke. its not just about getting to the finishing line, its getting there with style.. and proper time.

next week training will be mostly long sessions but few shorter ones for power development.

[edinborogh]

found it hard to do a continuos piece of more then 5K.
im coming to realise that i am limited by power, technic and what not. what keeps me going is the will to get to my goal and the joy i have while rowing.

this rowing thing is turning out to be a never ending learning experience. i plan to row for 60 minutes and breaks off after 30 minutes, or after 5Km...

frustrating and encouraging at the same time. frustrating because i think im over wishing, unfit, and encouraging because of the fact that this is the birthday gift i want to give to myself.

[bisqeet]

found it hard to do a continuos piece of more then 5K.
im coming to realise that i am limited by power, technic and what not. what keeps me going is the will to get to my goal and the joy i have while rowing.

this rowing thing is turning out to be a never ending learning experience. i plan to row for 60 minutes and breaks off after 30 minutes, or after 5Km...

frustrating and encouraging at the same time. frustrating because i think im over wishing, unfit, and encouraging because of the fact that this is the birthday gift i want to give to myself.

it takes time - there is no shortcut to aerobic fitness.

A little story, and by no means is this exclusive to myself.
2014/2015
I've always been relatively fit, or at least done some sports. Back problems, 2 broken wrists a few other minor biking accidents, bad knees limited what I could still do.
Gym work was ok, biking was ok-ish (back) and running was out.
I found the erg in the gym and used it as a warmup tool.
With no idea, I jumped out - pushed the DF to max and started rowing like a raver.
managed 600k that year. Thought a Million meters was untouchable.
My target that year was a 5k in under 2:00 / pace (I can't remember if i even achieved it)

2015/2016 Another knee op
Bought my own machine, using it as rehabilitation
Joined this forum, tried to better my technique. read up a lot, watched plenty of videos.
started the PetePlan, started doing a lot of volume.
Finished my first FM, even finished under 3:00 !!!
First Sub7 2k !
3500000 Meters that year

2016/2017 the other knee ^^
changed from PetePlan to a more polarised plan.
Lots of volume, also started OTW (best move ever)
> 100 HM's (currently on #114)
Sub18 Minute 5k (17:49)
Sub37 Minute 10k (36:45)
Sub 2:00/500 FullMarathon (2:47:35)
>4000000 meters with still 1 month to go.

I would say 90% of that volume has been at 18/20 SPM and at about 60-70% HRMax.

Things I picked up on the way.

No shortcuts to rowing good.
- time on seat wins everytime

No junk training
- powerfull strokes at low rates are more effective; train aerobic and power at the same time.

dont force a training:
- if you dont feel like training - dont. listen to your body

dont get angry at yourself if you don't hit a target.
- review, rethink, redo.

makes goals/targets.
- I try to make at least 2-3 small goals a month. Remember SMART!

have fun

[Steve1960VA]

found it hard to do a continuos piece of more then 5K.
im coming to realise that i am limited by power, technic and what not. what keeps me going is the will to get to my goal and the joy i have while rowing.

this rowing thing is turning out to be a never ending learning experience. i plan to row for 60 minutes and breaks off after 30 minutes, or after 5Km...

frustrating and encouraging at the same time. frustrating because i think im over wishing, unfit, and encouraging because of the fact that this is the birthday gift i want to give to myself.

it takes time - there is no shortcut to aerobic fitness...

Thanks for the very, very interesting reply.

[Gaucho1]

Hi Dean,
wonderful advice, thank´s for sharing - I started rowing in January this year and I love it. But still some meters to go for a first marathon
Best regards,
Dietmar

[lwtguy]

Dean, you did a 2K?? You must have been a different man back then!

[bisqeet]

Dean, you did a 2K?? You must have been a different man back then!

- oh very droll.... :p

it was in a deluded moment. I have tried unsucessfully to banish it from my memory.... *shudders*
in fact looking at my log i also apparently did a 6:48 this year but didn't rank it...
I honestly have no recollection of that. I think i was hacked...

[jackarabit]

EDinborogh, don't stick your face in the pudding until you gag! Use a spoon and take smaller bites. Increase daily volume with reps interrupted by short rest periods. 3x12', 2x20', 3x15', 2x25'. Alternate with 30', 35', 40', 45'', 50' continuous. Think ambitious/aggressive pace for the intervals; sustainable effort concentrating on stroke technique, low rate, breathing for the continuous distances.

[edinborogh]

thank you all for the inspiration and advice.
i will keep updating my progress.

[edinborogh]

Things I picked up on the way.

No shortcuts to rowing good.
- time on seat wins everytime

No junk training
- powerfull strokes at low rates are more effective; train aerobic and power at the same time.

dont force a training:
- if you dont feel like training - dont. listen to your body

dont get angry at yourself if you don't hit a target.
- review, rethink, redo.

makes goals/targets.
- I try to make at least 2-3 small goals a month. Remember SMART!

have fun [/quote]

if there will ever be a "bible" for rowing, those should be part of the ten commandments. its true, and i dare say relevant not just to people like me..

thanks!

[edinborogh]

pfff... new issue..
my skin on my back side is getting friction and burned like.. damn...

[Anth_F]

Things I picked up on the way.


dont force a training:
- if you dont feel like training - dont. listen to your body

This one for me is a bit of a gray area.

It's good advice on one part, but then on the other, at least for me it can quickly become a habit of really just not wanting to bother (loss of motivation, even maybe lazy). Sometimes if you don't feel like training but have had rest, you need to G-up get on there and do it!!!!!! Tend to find you can actually have some better rowing sessions when you didn't really feel up for it.

Friction from the seat? A nice seat pad might help you. And try wear something that won't cause harsh rubbing against the skin.