Rowing your running miles

[robmoseley]

Andrew,

I've been incorporating rowing into my marathon training for a few years with some degree of success. I initially used the FIRST model (3 high quality run days, 2 cross training sessions) and ran a couple of marathons in 3:15 and 3:22 (my PR is 2:36, but that was way back in 1981) respectively; total run mileage was about 30 miles per week, total rowing was 15-20k. I've since modified my program to include more high quality rowing into the overall plan. In addition to 30 miles per week of running, I generally do around 50-60K or rowing a week spread 3 days; one session will average 20K of steady state at a stroke rate of 18-22 (usually averages about 2:17/500m), a threshold session of about 15K, to include warmup/cooldown of 3k each, 4-5 x 2K @ 2:04-6/500m, and another 15K session of warmup/cooldown of 3K each, 6-8 x 500M @ 1:55-2:00/500M. Overall, that averages out to about 100-120K per week of pretty good quality work. As long as I don't fall apart, I'm optimistic that my next marathon will be a success. At this point, 3:15-3:20 is the target. I also do 2 30 minute kettlebell workouts per week for strength. I've found that after many years and miles, rowing helps maintain fitness with less impact on my body. After the marathon, hope to focus exclusively on rowing with a goal of rowing a sub 7 minute 2K. Good luck in your recovery.

Bob

[adsimpson999]

Thanks Bob. Great info! And nice marathon PR by the way!!!

After about 4 weeks of rowing I am bringing running back in to my schedule and my ankle/foot seems to be cleared up which is nice. I am planning on a race early March so I'll get a sense of my actual running fitness then. The marathon is late April.

I've been doing the EZ rows in around 2:20/500m or so and my simulated run tempo intervals at around 2:00/500m or so. My maximum combined row/run mileage has been 50 miles per week. I'll let you know how the marathon goes to compare notes!

Andrew

[adsimpson999]

As a follow up to this I ended up running a 3:09 at the Big Sur Marathon. I think rowing the running miles in my marathon training program really helped in keeping me in shape. I definitely lost some speed but gained some strength both upper body and legs that was useful in the race.

[woodgeek]

Andrew,
Glad to hear rowing helped you maintain your strength while injured. I'm a runner in Las Vegas and I started erging because the summer heat in Las Vegas is brutal and I hate the treadmill. Right now I'm rowing about 50km a week and it seems to be helping my running. My wife and I try to get in 20-30 miles of running a week.

[VinceL]

If I may, let me put a different twist on this question. I just stopped running after 33 years due to a knee problem. During runs, my bpm was always 120+ for a 30 min run with my primary goal of cardio (aerobic) training and calorie burning which was usually 450 for the 30 min run. I just purchased my 2E and started workouts about two weeks ago. I use a heart rate monitor and can't get my bpm above 89 regardless of what settings I use. I seem most comfortable between 25 and 27 s/m. Is there a way to substantially increase bpm?

[DavidA]

If I may, let me put a different twist on this question. I just stopped running after 33 years due to a knee problem. During runs, my bpm was always 120+ for a 30 min run with my primary goal of cardio (aerobic) training and calorie burning which was usually 450 for the 30 min run. I just purchased my 2E and started workouts about two weeks ago. I use a heart rate monitor and can't get my bpm above 89 regardless of what settings I use. I seem most comfortable between 25 and 27 s/m. Is there a way to substantially increase bpm?

Vince,
It would be good to have more info about you, e.g. age, height, weight,... You should definitely have no problem getting your heart rate higher. Posting a video of you erging is also good. There are a number of people here who will give you very helpful feedback.

David

[Ombrax]

Is there a way to substantially increase bpm?

Yes - row harder!

Just kidding, but not really. What's your pace?

If you're rowing, say, a 2k at a pace of 2:00 min / 500m and your heart rate is still just 89 bpm, then you are one heck of physical specimen. And in that case, I'd say go a bit harder and row at a pace of 1:50. If your heart rate still doesn't increase, then you're a cyborg.

[jabbba]

Yep, I wondered the same thing when I started rowing. It was always around 20-30bpm less than running at about same perceived effort feel. But then it dawned on me, I felt I was restricted by my rowing abilities and muscle conditioning. Heart was chilling while the body was doing its best. Few weeks into the training when I got a bit better at rowing, the heart rate increased as well. I can now manage to get the heart rate up to around 85% mhr during hard intervals. Hope soon I can get it to the max.