Thursday, January 7, 2010

I'm Officially a Runner

Yes folks. About 5 pm yesterday I officially became a runner:

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.

13 comments:

  1. Um...ewwwww! I hope this doesn't happen to me.

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  2. I believe a big Congrats is in order Glenn. Thanks for the rowing information.

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  3. Welcome to the club, I'm on the fifth or six toenail loss now. Mine never fall off until there is something already underneath though. Lucky for me. :) It's not as bad as I thought it would be!

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  4. Haha. Congrats on the toenail and thanks for the rowing tips! Have a great four- miler.

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  5. As someone who is trying to get out of a rowing rut, I appreciate these kinds of posts.

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  6. Nice toenail! Watch for (sorry!) fungus forming now.

    I did a rowing "class" today, sort of like spinning. It was surprisingly fun. I think I could get into it.

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  7. Like I said on FB Glenn...welcome to the club! My last fallen toenail has finally grown (almost) all the way in, so it's time for a pedicure now :-)

    oh yeah, you may not be into that.

    OK...I rowed for 30 minutes today, a little more than 5000 meters (5300 I think) Is that good? I have no idea...

    Look at all of us who you're turning into rowers... More rowers in SoCal...I see your evil plan....

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  8. Welcome fellow toe nail loser! We are very welcoming in this exclusive club. At least as a woman you can just paint where the nail used to be! I do.

    Thanks for the link to that site. I'll head over and check it out. I hate the rowing machine but may give it a try sometime. (We are always looking for new ways to torture ourselves aren't we?)

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  9. Umm....eew. although I'd prob photograph mine too if I ever lost one (knock on wood that I don't!).

    In response to your ?s, I'm going to do 2 marathons next year, didn't you read my post?!?! :p jk. Green Bay and Vegas RnR. WHOO!
    And I think the fact that I look so "Rested" in those HM pics is that I didn't run NEARLY hard enough, also prob why I considered it so much FUN....it didn't hurt = didn't push much at all. Ooopsies...hindsight, right?

    Have a great weekend!

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  10. EEEEEW! My second toes on both feet have purple toenails...but have not lost any yet...and the purple covers up nicely with a good pedicure. :)

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  11. My two big toenails have finally grown back after losing them last April. :) Toenails are over-rated, anyway.

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  12. Thanks very much for these Glenn. The erg machines are so little used at my gym, of course I had no problem getting on it today. I was wondering what was the corresponding workout to do!

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