Runners Thread

[old] andyArvid · Post by **[old] andyArvid** » March 12th, 2006, 2:32 pm

Interesting thread. I ran cross country and track in High school and college. Back then I did 4 marathons. The first after my high school track career finished and the weekend before graduation at <a href="http://www.godscountrymarathon.com/" target="_blank">God's Country Marathon</a> in 3:03 in 1981. In '82 did my best in 2:48. I have not run a marathon since '84. I been running on and off since college and I have been erging on and off since 1990. Much more seriously in the last 3 years. Last year, I was planning to run a marathon in August (winter here) to qualify for Boston but a series of calf pulls in both legs ended that plan. I could row but could not run for several months. My older brother who has run a marathon a year for the last few years has invited me to help me pace him to qualify for Boston (3:30). His best is 3:55 at Paris last year. We are going to run <a href="http://zurichmarathon.ch/" target="_blank">Zurich </a>on April 9th. Then I hope to run <a href="http://www.maratonadesaopaulo.com.br" target="_blank">Sao Paulo</a> on June 4th to break 3:20 and qualify also. You can see my log by clicking on the link in my signature. Nothing too fancy here. Just trying to convert my built-up erging endurance into running endurance. A typical week day is up at 5:20am. On the erg at 5:45, do 2.5k warm up (start slow, speed up to 2:08-9 avg about 2:12). Run at 6:00 am for 11k in 53-55 minutes, rather hilly here and hot. At 6:30 it usually already 27° (81°). Then back on the erg for a 2.5k cool down (2:09->2:15 , avg 2:12). Saturdays I do less because I play soccer. Sundays I do more. Mondays I skip running and do a long row. As last week went well and I am feeling refreshed, this week I hope to up the running to 12-13k and maybe increase the rowing to 6k. The other part is trying to get my weight down. In HS and college, I never weighed more than 60kg (132lbs). Right now I'd like to get down to 74kg (163) for Zurich and 70kg (154) for Sao Paulo. andy

[old] johnnybike · Post by **[old] johnnybike** » March 12th, 2006, 7:06 pm

Nice summary Andy and welcome to the thread. Calf injuries are my speciality, but I hope orthotics may put a hold on that. So far so good. Some nice marathon runs there, well done. It seems a hard regime you are following. Does running so many 11K's not get boring. My advice, for what it is worth, would be to put more longer rows in with maybe one longer run a week, at least 10 miles which is around 16K. I really do find the rowing conducive to running (see PB thread for laters evidence of that). Please keep us informed on how you are doing. There are a number of contributors to this thread and they are all very supportive and have some good experience between them.

[old] mpukita · Post by **[old] mpukita** » March 12th, 2006, 7:11 pm

Can anyone recommend a good 5K training program? In other words, maybe a 4 to 6 month program to improve one's 5K time? Thanks!

[old] johnnybike · Post by **[old] johnnybike** » March 12th, 2006, 7:26 pm

Running, rowing, skipping? Less banter with Chad might give more time for some hard core training

[old] mpukita · Post by **[old] mpukita** » March 12th, 2006, 7:57 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(johnnybike @ Mar 12 2006, 06:26 PM) </div></td></tr><tr><td class='quote'>Running, rowing, skipping? Less banter with Chad might give more time for some hard core training

</td></tr></table> ... certainly ...

[old] Jim Barry · Post by **[old] Jim Barry** » March 13th, 2006, 11:11 am

Mark, Enjoy Running. Your best times (regardless of the distance) will result when that first rule is met (I found). This is actually different from rowing advice. I can suffer on the erg and get faster. Suffering running seems to cap progress.

[old] RowtheRockies · Post by **[old] RowtheRockies** » March 13th, 2006, 1:53 pm

I'm Back!!!!!! To running that is. Four Months of not running a step and today was my first run back. Not much of a run but felt good. Rowing these last 4 months has really kept my cardio intact. Only ran three miles but wanted to ease back in slowly. Question for you that have been running and rowing together for some time: 1) How many times do you row and how many times do you run a week? 2) Some one mentioned that they pr'd after adding rowing into the mix. How many days were you rowing and rowing a week when that happened. I have been a runner for the last 17 years and never really missed more than a day or two here and there over that time. Since discovering the erg 4 months ago, I don't think I will ever go back to running full time as I love the rower to damn much so am looking for a good balance that will keep my 5K and 10K times respectable but still allow me to pull a respectable time on the erg. Thanks, Rich

[old] Calgary Rob · Post by **[old] Calgary Rob** » March 13th, 2006, 11:39 pm

Hi all, So, today (13th March) is the first day of my 18 week training schedule for the Calgary Marathon (July 9th) in the hope of getting a time of 3:20 or under to qualify to run Boston next year. I have decided to follow Hal Higdon's Advanced Schedule but I'll be doing half of the six weekly workouts on my C2. I've been mixing running and erging for a while now and things seem to be going well. My marathon (running) pb is 3:30 set way back in 1993, so I'm going to have to take 10 minutes off of that and I'm 13 years older now

However, last summer I ran a 1:29:30 half on only 5 weeks of running training after being injured prior to those 5 weeks and therefore doing a lot of erging. That translates to a 3:08 marathon, but only if you do the training. I've tried to follow schedules in the past but have either got bored or injured ... or both. Generally I plan to do the long runs and marathon pace runs as runs and the tempo/intervals and easy "runs" on the erg. Currently my erg fitness appears to be better than my running i.e. 10K at 70% of Working Heart Rate on the erg (145bpm) = 41:20 = 4:08/km 10K at 70% of Working Heart Rate running (150bpm) = 45:00 = 4:30/km Therefore I need to adjust the paces of my erg pieces, as well as allowing them to be a bit longer due to the lack of impact. Today the schedule called for "3m stretch and strength", so I did 8Km (5m) on the erg at 70% of WHR. Hopefully with doing the faster pieces on the erg I might be able to set some new PB's as mine are a little "soft". I'll try and post regularly, but would welcome input from any others doing similar.

[old] johnnybike · Post by **[old] johnnybike** » March 14th, 2006, 5:34 am

Rob, us Leeds boys have to stick together

and RTR as well really Seems like you have a plan. Whilst I do not follow a schedule other than the 'Hallas' one (available at a good discount to anyone interested) I am more or less doing exactly what you plan. From the beginning of Jan, from a low baseline I have just rowed most days and do a medium run (10 miles road) midweek and a longer one (13-25 off-road) at weekends. I am as certain as possible that I am at 3:30 level for a road FM now and if I did a bit of speedwork I think 3:15 is quite manageable. I don't discount going Sub 3 again but I am not sure I have the motivation for that. I find it quite easy combining the two disciplines and I have very few rest days. I am finding that I am suffering from heavy quads after the long run but that will get better as I get fitter. The main problem is that my pace is a bit slower for the long runs because of the ground conditions which is why I need to get a few road miles in at a faster pace so that I do not get one-paced as they say in horse-racing circles. Check my diary out to get an idea of how I am progressing. I only really post details on here when I have raced or reached a new milestone. To complicate matters even more I am thinking about throwing in a row FM on London Marathon day (maybe the Saturday) as that will be a rest weekend for me (from the long running) as my 3 Peaks race is the week after. No idea how a FM will take it out of me but there is only one way to find out.