2019 Million Meter Rowing Challenge Thread - Page 6

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[ARCHIVED THREAD] - 2019 Million Meter Rowing Challenge Thread (Page 6 of 9)

Posted: 6/4/2019 7:13:26 AM EDT

[#1]

6/4: 5000/833352

5x 1000m. 20 SB OHP, 30 sit-ups, 20 SB bent over rows, 30 push-ups, 20 SB squats

Posted: 6/6/2019 1:06:33 PM EDT

[#2]

6/4: 5076/838428

5x 500m with 30# weight vest. SB squats, SB OHP, Curls, OH Holds, Push-ups. One exercise between each set. SB is 80#.

Posted: 6/13/2019 11:45:03 AM EDT

[#3]

Quote History

Quoted:
I've found rowing to be an excellent exercise to increase the body's work capacity while distributing the load to avoid point-of-failure limitations or overuse injuries.

When I said speedwork, what I was thinking about wasn't slightly shorter distances at "race pace," which is what you describe and which people often use to try to creep past a goal. Interval work is another approach used by athletes up to world-class. With a goal of 3k at 8 min/mile, you might, for example, get onto a local track. Run 8x200 meters at faster than your 8 minute pace. Recover by jogging or walking the second half of the track. Then take off again. 8x200 is about a mile, but at a faster pace it's a different workout and a good one. If that's too easy, make it 300 meters on, 100 off. If you're a masochist, make it an even lap at blistering pace. Or whatever. But the idea is to get your legspeed up and your stride lightened, which will take you past your goal faster than you might suspect. And working with pain in shorter intense bursts, such as what you get in an interval workout, strengthens you mentally. But be forewarned: For many athletes, interval work is a genuine love/hate relationship. You love the results, but the workouts ...

Generally, varying speed in a normal bit of road training too is a well-accepted approach since the '70s I think (fartlek), increasing fitness and decreasing boredom. Even in rowing, "Give me 10 good ones" is a thing. So burst up a hill, then recover at a slower pace. Hit the jets on a long straight and stride out, then slow down. Etc. Think "surge."

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Quoted:

Quoted:

I’ve been out working on my 5k time. Hard not to get up and run on 60 degree mornings. I’m right on the cusp of dipping below an 8 minute/mile average.

What are you doing to get there? Just slowly trimming run times, or are you doing shorter distances of speedwork? Usually the second gets you there more effectively. (HS/college track guy)

Right now I’m doing shorter runs. I’m able to do 2.3-2.8 miles at a sub 8 minute mile pace. I’m thinking about starting a 6 week 5k training program later in the summer.

I really think that rowing has made a huge difference for me. My 5k pace last December was in the high 8’s or low 9’s. That was after running all summer and fall. Rowing has greatly improved my leg strength and cardiovascular capacity.

I've found rowing to be an excellent exercise to increase the body's work capacity while distributing the load to avoid point-of-failure limitations or overuse injuries.

When I said speedwork, what I was thinking about wasn't slightly shorter distances at "race pace," which is what you describe and which people often use to try to creep past a goal. Interval work is another approach used by athletes up to world-class. With a goal of 3k at 8 min/mile, you might, for example, get onto a local track. Run 8x200 meters at faster than your 8 minute pace. Recover by jogging or walking the second half of the track. Then take off again. 8x200 is about a mile, but at a faster pace it's a different workout and a good one. If that's too easy, make it 300 meters on, 100 off. If you're a masochist, make it an even lap at blistering pace. Or whatever. But the idea is to get your legspeed up and your stride lightened, which will take you past your goal faster than you might suspect. And working with pain in shorter intense bursts, such as what you get in an interval workout, strengthens you mentally. But be forewarned: For many athletes, interval work is a genuine love/hate relationship. You love the results, but the workouts ...

Generally, varying speed in a normal bit of road training too is a well-accepted approach since the '70s I think (fartlek), increasing fitness and decreasing boredom. Even in rowing, "Give me 10 good ones" is a thing. So burst up a hill, then recover at a slower pace. Hit the jets on a long straight and stride out, then slow down. Etc. Think "surge."

@vim

Thanks, that’s very helpful information. I’ve been running right by the Jr High track recently so I think I’ll start swinging in there a day or two a week and doing some interval work.

Last year I looked at doing this 5k training plan, I just never implemented it:
5k training plan

It looks like they suggest a similar interval workout one day a week.

This morning I decided to substitute my usual shorter run for a 5k at race pace. I was shocked to find when I got back home that my running app had tracked me at a 7:39/mile pace over 3.2 miles. I think I need to adjust my goals.

Posted: 6/19/2019 9:24:42 AM EDT

[#4]

6/19: 1130/839558

Very easy, 4x 30strokes as many meters as possible

Had GORUCK events over the weekend, a Tough and a Light. Tough went great, but turned my ankle in a sidewalk pothole halfway through the Light. Gave it a couple days to rest and let the swelling go down.

Did the spin bike as well to help get it losened up.

Posted: 6/20/2019 8:46:36 AM EDT

[#5]

6/20: 2739/842297

10x 250m+ with 30# plate carrier

Posted: 6/21/2019 12:59:11 AM EDT

[#6]

5000/420,000

500m intervals, 5x squat presses with 35 pound dumbbells per interval.

Posted: 6/24/2019 8:20:33 AM EDT

[#7]

6/24: 3500/845797

Posted: 6/25/2019 6:05:36 AM EDT

[#8]

6/25: 2500/848297

Posted: 7/2/2019 5:51:50 AM EDT

[#9]

7/2: 3303/851600

Now training for a GORUCK 50mi Star Course in Cincinnati in August then a Spartan Stadion in Pittsburgh in October. Lots or rucking and running with rowing as an accessory exercise.

Posted: 7/9/2019 5:42:14 AM EDT

[#10]

7/9: 5000/856600

Posted: 7/14/2019 1:30:50 AM EDT

[#11]

7/10
5000/425,000

5x1000m
15 sit-ups per interval

Posted: 7/15/2019 8:36:06 AM EDT

[#12]

5000/430,000

5x1000m 10x leg raises per interval

Posted: 7/18/2019 8:26:43 AM EDT

[#13]

7/18: 5000/861600

Really focusing on rucking for the 50mi GORUCK Star Course in Cincinnati. Did 7mi with 50# Monday and Wednesday at 5am. Going to do a longer ruck this weekend, at least 16mi, maybe go for 20mi.

Posted: 7/23/2019 8:19:49 PM EDT

[#14]

Quote History

Quoted:
7/18: 5000/861600

Really focusing on rucking for the 50mi GORUCK Star Course in Cincinnati. Did 7mi with 50# Monday and Wednesday at 5am. Going to do a longer ruck this weekend, at least 16mi, maybe go for 20mi.

View Quote

You’re an animal!

I did 32 miles on Saturday with 30 pounds, except the 30 pounds was my bike that I was riding.

8000/438,000

1000m warmup, timed pyramid 1 min hard/1 min easy up to 4 min hard/4 min easy and back down, 800m cooldown

Posted: 7/25/2019 12:56:42 AM EDT

[#15]

3000/441,000

3x1000m, 10 push-ups per interval

Posted: 7/28/2019 3:50:35 PM EDT

[#16]

Rare Sunday workout for me. My bike is in the shop so I missed out on my weekend ride and I slacked a little last week on my regular runs/rows.

5000m/446,000

5x1000m, 10 push-ups per interval

Posted: 7/30/2019 12:32:21 AM EDT

[#17]

5000/451,000

5x1000m 15 sit-ups per interval

Posted: 7/30/2019 7:07:19 AM EDT

[#18]

7/30: 5000/866600

Every 500m: 10 step-ups each leg with 80# sandbag.

My long ruck didn't go as well as I wanted, but it went ok. I headed out at 1P on the Friday it was 90* here with 80-90% humidity. Made it 12.34 mi with my 50# ruck before I had to stop. Heat exhaustion starting to set in. Found a shady spot and called my wife. I was 3/4mi from home and I was toast. Good information learned though. Water key in the ruck and don't be afraid to get water from open sources. Also take the nalgene with ORS with you at all times. Did some rucking last week on vacation in Myrtle as well. This week is two lower mileage rucks with a 25mi ruck on Saturday. Going with what I am taking for the event plus water. Way less weight and all the water.

Posted: 7/30/2019 7:25:57 PM EDT

[#19]

5000/456,000

10 intervals of 500m, 5 hammer curls with 35# dumbbells per interval per arm

Posted: 7/31/2019 11:21:58 PM EDT

[#20]

5000/461,000

1000m intervals, 10 push-ups per interval

Posted: 8/4/2019 1:41:25 PM EDT

[#21]

4000/465,000

8x500m, 5 squat presses per interval w/ 35# dumbbells.

Posted: 8/5/2019 4:36:41 PM EDT

[#22]

5000/470,000

500m intervals, 5 push-ups per interval

Posted: 8/7/2019 8:24:06 AM EDT

[#23]

8/7: 2500/869100

Did 5x500m with the first 2000m being hard. Came in at 6:56 for 2k, but with breaks every 500m to do 80# sandbag step-ups. Last 500m was easier and another set of sandbag step-ups to finish.

Did a marathon ruck last Saturday with 22# ruck and a full complement of water (about 8#). Stopped every 6 or so miles to stretch, get food and resupply water. Pro tip: Get a water key. First waypoint was a Lowe's and they had a spigot in the bathroom without a handle or knob. Thank you Lowe's. Best service I ever got.

Posted: 8/8/2019 8:29:42 AM EDT

[#24]

8/7:
5000/475,000

8x500m, 5 hammer curls per enterval
1x1000m, 10 hammer curls to finish up

Posted: 8/9/2019 8:07:18 AM EDT

[#25]

8/9: 5000/874100

Alternated sandbag step-ups, push-ups and sandbag squats every 500m. Have a 12-14mi ruck tomorrow morning with 35# dry, then tapering down for my GORUCK 50mi Star Course on 8/23-8/24.

Posted: 8/26/2019 8:58:34 PM EDT

[#26]

5000/480,000

2000/1000/2000

Focused on low, strong strokes for the 2000m segments. 1000m segment was 30sec sprints with 30 sec rests.

Posted: 9/3/2019 6:43:17 AM EDT

[#27]

9/3: 2000/876100

Back to it after the GORUCK 50mi Star Course. 17 hrs and 37min of waypoints, overnight. It was a great time. Now for the Spartan Stadion in Pittsburgh in October.

Every 500m: 15 push-ups, 15 sit-ups, 10 sandbag step-ups per leg with 80# sandbag.

Posted: 9/5/2019 6:13:56 AM EDT

[#28]

9/5: 2500/878600

Every 500m: 15 push-ups, 15 4-ct flutter kicks, 15 sandbag step-ups per leg with 80# sandbag.

Posted: 10/2/2019 1:57:56 PM EDT

[#29]

5000/485,000

50 push-ups total over various intervals. It was rough getting back at it.

Posted: 10/2/2019 11:50:40 PM EDT

[#30]

5000/490,000

2000m, 20 sit-ups, 20 leg lifts
1500m, 15 push-ups, 15 dips
1000m, 10 hammer curls, 10 overhead triceps extensions
500m, 5 squat presses

Posted: 10/3/2019 8:21:33 AM EDT

[#31]

I've got 122k meters left, but right now, we're in the middle of a house move with some things that weren't disclosed before closing. Probably finish the rest when the weather gets colder in November/December. Wife and I are pretty stressed over what is going down with this house.

Posted: 10/13/2019 1:48:13 PM EDT

[#32]

Ran a 5k yesterday. Flat course, but 50* and raining. No matter. Did it in 25:53. This is my slowest 5k race. Best is 22:57. Rucking and eating has put a bunch of weight on. Haven't stepped on the scale, but I bet I am up over 270# again. Time to go back to Paleo (lost 45# the first time) and put the work in again. Saw a photo from the race yesterday and there was a pronounced belly.

I have a Spartan race this Saturday then another 5k next weekend. Thinking about calling it a year and getting back on my training and healthy eating. It's not going to be easy and a thread in the legal section can tell you why.

Posted: 10/30/2019 11:49:02 PM EDT

[#33]

Sorry to hear that you’re going through that. Real estate stuff is always a pain.

10/29: 5000/495,000

10/30: 5000/500,000!

Posted: 11/4/2019 8:12:38 AM EDT

[#34]

11/4: 2500/881100

Every 500m: 10 push-ups

Time to get up off the mat and finish this. Haven't really done a workout for 3-4 weeks. What kind of guy would I be if I didn't finish my own challenge?

Posted: 11/5/2019 7:27:38 AM EDT

[#35]

11/5: 2500/883600

Every 500m: 10 bodyweight squats

Posted: 11/6/2019 7:21:05 AM EDT

[#36]

11/6: 2500/886100

Every 500m: 10 sit-ups

Posted: 11/7/2019 7:28:32 AM EDT

[#37]

11/7: 2500/888600

Every 500m: 10 burpees

Posted: 11/8/2019 7:20:31 AM EDT

[#38]

11/8: 2500/891100

Every 500m: 10 OHPs - 45# Ruck plate

Posted: 11/11/2019 7:31:25 AM EDT

[#39]

11/11: 3000/894100

Every 500m: 12 push-ups

Going to try to add a set of 500m and whatever exercise to the workout on a weekly bases. This week is 6 sets of 500m and 12 of an exercise after each 500m. Next week, going to aim for 7 sets with 14 of each exercise. We'll see how it goes this week.

Posted: 11/11/2019 10:00:01 PM EDT

[#40]

5000/505,000

1000m intervals, 10 hammer curls per interval, 35# dumbbells.

Posted: 11/12/2019 7:20:20 AM EDT

[#41]

11/12: 3000/897100

Every 500m: 12 Bodyweight Squats

Posted: 11/12/2019 9:53:31 PM EDT

[#42]

5000/510,000

500m intervals, 10 sit-ups per interval

Posted: 11/13/2019 7:17:51 AM EDT

[#43]

11/13: 3000/900100

Every 500m: 12 OHPs 45# ruck plate

100k meters left for the challenge

Posted: 11/14/2019 7:19:05 AM EDT

[#44]

11/14: 3000/903100

Every 500m: 12 sit-ups

Posted: 11/14/2019 11:05:00 PM EDT

[#45]

5000/515,000

500m intervals, 5 hammer curls and 5 overhead tricep extensions per interval

Posted: 11/15/2019 7:14:51 AM EDT

[#46]

11/15: 3000/906100

Every 500m: 12 burpees

Posted: 11/19/2019 12:03:39 AM EDT

[#47]

5000/520,000

500m intervals, 10 leg lifts per interval

Posted: 11/20/2019 2:23:12 AM EDT

[#48]

5000/525,000

500m intervals 5 hammer curls and 10 overhead tricep extensions per interval.

Posted: 11/21/2019 3:52:10 PM EDT

[#49]

11/20- 5000/530,000

2000m
1000m
500m x4

Posted: 11/22/2019 9:22:17 AM EDT

[#50]

Moving this past week. Will get back to it Monday. Less than 100k to go.

[ARCHIVED THREAD] - 2019 Million Meter Rowing Challenge Thread (Page 6 of 9)

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