That is my big toenail. It has been hanging on since the Long Beach Marathon. My feet now *look* like they run. Thank goodness men don't wear open toed shoes..
On the workout front I was back on the ergometer last night. I was going to row a 30 minute steady state piece. I rowed a 5 minute warmup and then 20 of the 30 minutes before my arms turned to jello. I threw in the towel at 5.25 kms. Is my upper body really that weak? Ummm. Yeah. Sad to think I used to do 60 minute pieces a couple years ago. Oh well. Now I have something to work toward.
Speaking of erg workouts, if this is something that you are considering on a regular basis, I'd like to suggest a couple of resources for information on workouts:
- This web page on Concept2's website allows you to select a workout of the day. This is a good resource if you are looking to mix things up a little. A word of caution - you may end up with a pretty difficult workout. If you do, no problem, just click the "Workout of the Day" button again to get a different one
- There are a ton of good articles and information about training in general on Concept2's website here.
- If you're going to erg maybe three times a week (say you're injured or something), there are a couple of web pages on Concept2's United Kingdom website that lets you create your own training plan. For example, if you go here, you can create a training program (yes - they misspell it on their website) that is a sprint program -it would be like training for a 10K. Or, if you go here, you can create an 18 week weight loss program. Because this is the U.K., you'll need to convert your weight and weight loss goals to kilograms.
- There's also a great training guide here, albeit it's a pdf and not truly online.
Finally, if you're just looking to substitute a rowing session here and there instead of running:
- Intervals: Substitute a 500 meter row for every 400 on your schedule. Take a 2 minute active rest in between each interval
- Short runs: Substitute 30 minute steady state at a moderate effort (heart rate or effort) for every 3 to 4 miles on your schedule
- Long run: Just substitute the distance and pace. You will need to convert miles to kilometers, and pace to kms/hour
I hope these resources can provide some structure and guidance to make your rowing session a little more enjoyable. Yes. It's still an indoor machine. But, if the treadmills and ellipticals are crowded and the erg is sitting there all lonely, give it a try! And, if you are really hooked, make sure to visit Xeno Muller's website. You can purchase video podcasts that will turn any rowing workout into fun!
On tap tonight - an easy 4 miler. And no - I'm not sitting on that machine. I've got a big toe to break in.