Half Marathon training tips?

[jwhagarty]

Hi everyone.

This is my first post so I apologize in advance if I'm asking newbie questions.

I've been rowing for about a month.

My current time is about 6000m in 30 minutes at a hustle pace, or 5000m at a comfy pace.

I'd like to tackle the 1/2 marathon challenge for May but I'm not sure the best way to train.

I was thinking if I keep rowing at my hustle pace, then I could complete the 1/2 marathon in about 2 hours without getting worn out. Any suggestions for training?

Also, I know the rower is set up so I can take water breaks during the work out. How long of a break is allowed before the rower resets and it becomes a different workout?

Finally, I'm confused by the standard of needing to complete a certain number of meters "exactly."

Does this mean if I row 5 or 10 meters more it doesn't count?

How do you control the rower so it stops at a certain number of meters?

Thanks in advance for any and all responses.

J.W. Hagarty
Bellingham, Washington

"Half Marathon Challenge: Row or ski a half marathon (exactly 21,097 meters) in one workout during the first two weeks of May and enter it in your online logbook."

[Bob S.]

Hi everyone.

Also, I know the rower is set up so I can take water breaks during the work out. How long of a break is allowed before the rower resets and it becomes a different workout?

Finally, I'm confused by the standard of needing to complete a certain number of meters "exactly."

J.W. Hagarty
Bellingham, Washington

If you take a break, the monitor stays on for about 4 minutes, unless you have it connected to a computer. The break time is counted in your total.

For distance settings, in the main menu, push the button for Select Workout. Then push the New Workout button. Next push the Single Distance button. The next panel allows you to set the distance you want. For the HM, it has to be set exactly to 21097, or it will not be counted as a HM.

Bob S.

[jwhagarty]

Got it. Thanks for the tip Bob!

[carlb]

The Concept2 UK and AUS sites both have Marathon tips and training info that would help you. Read the Fletcher document at the AUS site. He suggests pacing based on 5k and 10k times.

One of them suggests a to prepare by doing 10 10K's and 4 60 minute rows. For an HM you could cut that in half.

For an HM you must drink and will want to eat something every 20 minutes or you risk hitting the wall.

[Bob S.]

For an HM you must drink and will want to eat something every 20 minutes or you risk hitting the wall.

Can't agree with that. It may be necessary for some, but I find that tanking up on water well beforehand is plenty for the HM (not the FM however). As far as food is concerned, the digestive process takes a longer than a HM, so the food consumed will not be available during the piece. In addition the digestive process requires energy so it competes with your rowing output.

Bob S.

[Citroen]

For an HM you must drink and will want to eat something every 20 minutes or you risk hitting the wall.

Can't agree with that. It may be necessary for some, but I find that tanking up on water well beforehand is plenty for the HM (not the FM however). As far as food is concerned, the digestive process takes a longer than a HM, so the food consumed will not be available during the piece. In addition the digestive process requires energy so it competes with your rowing output.

Bob S.

Spot on. The wall is the point where you've exhausted glycogen stored in the liver and muscles and switch to converting fat to glycogen for fuel. That's unlikely to happen even in a FM (which is around 3 hours of rowing). You've got up to 3600(k)Cal available as glycogen (with some good carbo loading the day before).

My last FM (17th April 2011) was 3:08:49 @ 797 PM4 (k)calories/hour. The biggest problem with that one was the hot gym and the dehydration.

The only time I've bonked was on a 90 mile club ride from Basingstoke, Hants to Marlborough, Wilts and it was the most horrible sensation I've ever experienced.

[jwhagarty]

Thanks for the tips guys.

I'm going to try a couple of 7K rows then a 10K row over the next few days and see how that goes.

I row 3 days on, 1 day off so I have 3 or 4 cycles before May.

I'll keep you posted!

[jwhagarty]

So, I did it!

I watched a movie for the first part of the row, that helped a lot.

The last 4,000m was kind of tough but overall it went pretty smooth.

I clocked in at 2:17:31 putting me 16th out of 16 on the list but I got it done.

Thanks for the tips everyone.

[bepah]

For an HM you must drink and will want to eat something every 20 minutes or you risk hitting the wall.

Can't agree with that. It may be necessary for some, but I find that tanking up on water well beforehand is plenty for the HM (not the FM however). As far as food is concerned, the digestive process takes a longer than a HM, so the food consumed will not be available during the piece. In addition the digestive process requires energy so it competes with your rowing output.

Bob S.

I agree with Bob here,...just completed (May 1) my half marathon with no breaks.......could not possibly do that on a full marathon. A banana or 2 during the marathon might not interfere too much with the row,...I might suggest a pwoer drink at 1/2 strength as a substitute....

[jwhagarty]

I came in 93rd out of 93! Oh well now I have something to strive for this year: to not come in dead last at the next 1/2 marathon!

[Gman_ROWS]

That's fine. Most people (including me) wouldn't even dare to try a half marathon. Hats off to you!

[Keith Atlantic]

Hi. I'm 48 and working up to a half M. What I'm doing is daily row moderate pace and every couple days push more. Daily doing 3000-5000 meters. Once a week doing a long row. Each week for the long row I add another 1000 meters, I'm up to 15,000 in one 'sitting' , so in another 7 weeks I'll hit a half M.

[AtlanticGeordie]

I often do half marathons and have done a couple of marathons in training.

I have no idea what would be classed as a fast time.

I'm generally doing a half marathon at between 1hr 22 mins and 1 hr 27 depending upon how I feel.

My best time for the full marathon was seconds over 3 hours. These times are all actual time elapsed against a pace boat so the clock doesn't stop. Does anybody know what the records are? Not that I'll be close. Just want to see what the best are doing.

[Bob S.]

Does anybody know what the records are? Not that I'll be close. Just want to see what the best are doing.

Check out the rankings:

http://log.concept2.com/rankings.asp

World records: HM, just under 1hr 8min. FM, under 2hr 25min.

Bob S.

[Shrogran]

I did a HM few months ago. It wasnt pretty. Badly prepared, overconfident, bad form. Combine that and its a recipe for disaster. I learned my lesson.
It took me 99 minutes and change and i was feeling horrible. Up to about 14k everything was smooth sailing, but then i took a small water break and stretch. After that i couldnt find my rythm, couldnt relax because of it. That made me cramp up so i had to get off several times to relax legmuscles. I DID finish it.
As a reminder, i wrote all the splits on a piece of paper and stuck it to the wall in front of my erg.
Soon. Very soon. I will do that torture again.
But this time i will be prepared. I am working on form and stamina and its going well.
A full marathon will be on the menu on day too.

I take a bow to anyone attempting and/or finishing a HM or even a FM. Its a great experience. A damn long one too =)