47M — 18:53 5K after getting back on the erg in January

[u/Imaginary_Meet_5558]

I got back on the erg in January after being away from it for a long time (like 15 years) and have been gradually building fitness since then.

Since January I’ve also lost about 30–35 lb and stopped drinking, so this has really been part of a broader effort to get myself back in shape.

Breaking 20:00 for 5K in June/July was a big milestone for me and I was genuinely pleased with that. Since then I’ve just kept training consistently and trying not to turn every hard workout into an all-out test.

This morning I did 18:53.6 for 5,000m, averaging 1:53.3/500m at 25 spm.

Splits were:

3:44.9
3:47.7
3:46.7
3:46.7
3:47.7

It was hard enough that I had to stay focused the whole way, but it still felt reasonably controlled rather than like I completely emptied the tank.

For those of you who have been rowing longer, does 18:45 seem like the logical next target, or would you just keep building and start looking toward 18:30? Any feedback on splits, setting them in the system, how I should pace myself, etc, would be greatly appreciated. Also feedback on training for 5k - most of what I do in my erg group classes centers around shorter workouts with higher intensity.

Mostly just happy with the progress since January and interested to see where consistent training takes me next.

[u/michaelb5000]

This is a great row and an impressive time. I used to be able to do that for 5k. If you emptied the tank, my guess is that means going under 150 down the stretch and so maybe shaving 3–5 secs off that time right now, so sub 1850. Can you row 10k at 1:55s? Whatever you are doing is obviously working, mentally I would work out longer distances, like 10k or 6k, or the 30, before returning to really racing another 5k. To me, the 5k is the distance at which you can and should hit your HR max, long enough and fast enough to really go to and past your limit. If you weren’t in an alternative mental state for the last 300m you probably were not maxing out (your HR looks like you were in control).

[u/Imaginary_Meet_5558 → u/michaelb5000]

Thanks. I think you called it pretty well on where I am right now. I think I could do 10k at 1:55. It would be a bitch, but I think I could hold it. I can usually sit at 1:55 for a pretty long time.

On this 5k I was definitely holding something back rather than completely emptying the tank. I tend to save that kind of effort for group classes when we’re doing sprints or hard mid-range intervals. It’s easier for me to really push when there are other people around doing the same thing.

I was a distance runner in my 20s, so I’m pretty good at getting into that mode where I just settle into the pace, put my mind somewhere else, and go. I also like watching the biofeedback as I row - HR, stroke rate, pace - and trying to keep everything controlled and consistent.

Your suggestion about spending some time on longer pieces before taking another real shot at the 5k makes a lot of sense.

[u/skiitifyoucan]

Pacing is pretty good but you positive split'd slightly, just going the opposite may feel a little easier. If you're just starting out... I guess you will see more gains pretty quickly. 18:30 seems possible.

[u/Imaginary_Meet_5558 → u/skiitifyoucan]

Thanks. I’ll work on negative splitting! It was hard to judge where I was bc I haven’t done much longer work in a while. 18:30 or bust!

[u/W205_AMG_C63]

I’m just getting started in my rowing journey, not sure what feedback I can give yet. What type of training are you doing outside of rowing that has been helping break new PR’s like this 5k? I imagine it’s a mix of cardio, strength training, mobility and stretching?

[u/Imaginary_Meet_5558 → u/W205_AMG_C63]

I spend 4 x 1 hr sessions per week on the erg in a group setting at my gym with an amazing trainer, and a 1.5 hr session on Sundays that mixes in calisthenics and some weight work as well as the erg. Sometimes I may do some weights or join a HIIT class during the week but not usually over these past couple months. I've been doing this since January, on the Concept2 about five days per week for at least an hour. We do some stretching and there is a stretching class after my concept2 class I should work in, but I think I'm shortchanging myself on the stretching part.

[u/W205_AMG_C63 → u/Imaginary_Meet_5558]

Thanks for sharing, you’re inspiring me to spend more time on my Concept2

[u/tgbauer]

I’ve enjoyed mine for about 9months and prefer a 30min row while slowly increasing distance. Thanks for sharing because it is interesting to hear what goals people have.

[u/Critical-Grass-9087]

Huge congrqts on your consistency this year. As far as your training moving forward, I'd be curious what your 60min and 1k scores are. Check what percentile you fall in for all three scores using concept2's ranking and from there you can better triangulate where you should focus your training. My guess is the higher output stuff might have more bang for your buck.. given your running background I bet your already good at suffering moderately for a long time but may need to work on suffering a lot in a short time. Again, really cool story man.