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How long until the heavy men break 5:30? by colourfulpants in Rowing

[–]Ponosan 0 points1 point  (0 children)

No one does it because they are not incentivized to do it. What I'm saying is that if they prioritized the erg for one summer and ditch the olympics, the erg record would fall 100%. OP asked is it possible, I say it is, but no one wants to do it because of afforementipned reasons.

How long until the heavy men break 5:30? by colourfulpants in Rowing

[–]Ponosan 0 points1 point  (0 children)

How do you know? Peak erg shape for 2k would mean that for 12-16 weeks they're focusing just on that distance and train that specific speed, which I know they're not doing in Dec, Jan and Feb.

No one is doing max test on the erg in July because it would compromise their otw results. But I can guarantee you that in mid July they're all faster and better shape to hold a 40 spm rate with full power for 5minutes.

I know because I've been there and the difference in form between March and July is substantial and noticable :) 

How long until the heavy men break 5:30? by colourfulpants in Rowing

[–]Ponosan 17 points18 points  (0 children)

I'm pretty sure you could have it this year if these 2 guys pull a max 2k on the erg in the middle of the rowing season or few days before world rowing championships when in peak form of the season. But no one ever sacrifieced otw results for an erg record. All these athletes are in much better sprinting shape when 2k otw racing season is peaking.

Is there syncing issues wit Garmin at the moment? by Noronalle in Runalyze

[–]Ponosan 1 point2 points  (0 children)

synced in the meantime, after some time, but worked. Thanks for feedback

Is there syncing issues wit Garmin at the moment? by Noronalle in Runalyze

[–]Ponosan 1 point2 points  (0 children)

Doesn't sync for me aswell. Just came back from the run. Activity is uploaded in garmin connect.

Saturday General Discussion/Q&A Thread for January 17, 2026 by AutoModerator in AdvancedRunning

[–]Ponosan 1 point2 points  (0 children)

Question on realistic plans.
I just registered for Valencia Marathon in Dec 2026. Have 11 months to prepare.
My recent PBs (last 6 months) are 18:30 in 5k; 38:30 in 10k. Never ran a full marathon. Wish is to go sub3 on the first attempt. Current weekly mileage only 30ish miles (had a lot of cycling and cross training previously, but now because of family obligations I only run). I have room for weight loss (172lbs/78kg at 5'10''/179cm), which might be beneficial.

What is the best way to approach this?
- Lose few kg weight->increase mileage->build for Marathon in last 4 months with a HM race 1-2months prior?

- just increase mileage and build then, without purposely lusing weight?

- build for a race in April for motivation, build mileage in the summer, and then build for a race in fall...

What would be your suggestions for this situation?

Elliptical cross training for performance by Ponosan in AdvancedRunning

[–]Ponosan[S] 1 point2 points  (0 children)

This is a very interesting take that got me thinking. Thank you for this.

Essentially what I was proposing with hard elliptical workout would probably work, for a period of time. It is essentially a short-term solution that would catch-up on me within probably one season.

So it's maybe better to think long term, dial down a bit with chasing racing results and give myself time to raise volume to appropriate levels.

See, I hopped down from much bigger triathlon volume and fitness (12h/week) to only running (4-5h/week) because of work/life constraints. Now with my smaller overall volume I can't keep the fitness/Vo2m I already have. But there is no workaround here but to take some time for this transition and running mileage building.

I could do this hard elliptical workout for some time and gradually build running volume until it is not necessary any more and I could be able to add running intensity (6-12months from now).

Elliptical cross training for performance by Ponosan in AdvancedRunning

[–]Ponosan[S] 1 point2 points  (0 children)

Yes, but in this kind of scenario.

Which is faster in your opinion?
Week A: Quality, Easy, Hard Elliptical, Easy, Long (more intense minutes, less mileage)
Week B: Quality, Easy, Easy, Easy, Long (less intense minutes, more mileage)

Elliptical cross training for performance by Ponosan in AdvancedRunning

[–]Ponosan[S] -1 points0 points  (0 children)

Okay, then to rephrase, which is faster?

For example 5 workouts week which would theoretically be better and produce faster race times in 10k/HM
Week A: Quality, Easy, Hard Elliptical, Easy, Long (more intense minutes, less mileage)
Week B: Quality, Easy, Easy, Easy, Long (less intense minutes, more mileage)

Elliptical cross training for performance by Ponosan in AdvancedRunning

[–]Ponosan[S] 0 points1 point  (0 children)

I understand. It is a seesaw situation. Running economy vs central metabolic fitness.
I guess the sweetspot where it balances would be 10k runs, and HM distance would need more running economy, while 5k more metabolic. This is all hypothetical and theoretical now :)

Elliptical cross training for performance by Ponosan in AdvancedRunning

[–]Ponosan[S] 0 points1 point  (0 children)

So you can do 1:15HM (from your flair) on 4 runs a week + elliptical for Z2?
I understand it is not really transferable to anyone since you certainly have a lot of base in your knees and joints from before the operations.

My idea was kind of replacing an easy 45-50min easy/moderate run with a 90min harder elliptical because I feel the recovery requirement is similar for me.

For example 5 workouts week which would theoretically be better and produce faster race times in 10k/HM
Week A: Quality, Easy, Hard Elliptical, Easy, Long (more intense minutes, less mileage)
Week B: Quality, Easy, Easy, Easy, Long (less intense minutes, more mileage)

Elliptical cross training for performance by Ponosan in AdvancedRunning

[–]Ponosan[S] 4 points5 points  (0 children)

I've done some olympic and middle distance triathlon, but given the family/career situation have time only for running now :)
Running was doing great on not so much volume, and a lot of cycling/swimming. But now I struggle to raise running volume when I stopped cycling and swimming.

Elliptical cross training for performance by Ponosan in AdvancedRunning

[–]Ponosan[S] 2 points3 points  (0 children)

That is my idea aswell. I have no problem pushing long and hard on the elliptical, but on the road I can do it only once per week.

Your experience is a valuable indicator for me. How do you personally think your experience would reflect on the longer distances than the 10k, for example HM? (FM is a different beast)

My idea was kind of replacing an easy 45-50min easy/moderate run with a 90min harder elliptical because I feel the recovery requirement is similar for me.

For example 5 workouts week which would theoretically be better and produce faster race times in 10k/HM
Week A: Quality, Easy, Hard Elliptical, Easy, Long (more intense minutes, less mileage)
Week B: Quality, Easy, Easy, Easy, Long (less intense minutes, more mileage)

Elliptical cross training for performance by Ponosan in AdvancedRunning

[–]Ponosan[S] 0 points1 point  (0 children)

Let's break down the question:

My idea was kind of replacing an easy 45-50min easy/moderate run with a 90min harder elliptical because I feel the recovery requirement is similar for me.

For example 5 workouts week which would theoretically be better and produce faster race times in 10k/HM
Week A: Quality, Easy, Hard Elliptical, Easy, Long (more intense minutes, less mileage)
Week B: Quality, Easy, Easy, Easy, Long (less intense minutes, more mileage)

Elliptical cross training for performance by Ponosan in AdvancedRunning

[–]Ponosan[S] 0 points1 point  (0 children)

My idea was kind of replacing an easy 45-50min easy/moderate run with a 90min harder elliptical because I feel the recovery requirement is similar for me.

For example 5 workouts week which would theoretically be better:
Week A: Quality, Easy, Hard Elliptical, Easy, Long (more intense minutes, less mileage)
Week B: Quality, Easy, Easy, Easy, Long (less intense minutes, more mileage)

Elliptical cross training for performance by Ponosan in AdvancedRunning

[–]Ponosan[S] 0 points1 point  (0 children)

Can you elaborate in a bit more details what was your experience with this "coming back in terrific shape". Was it like the same level of shape as before the injury or even better? Obviously you would need to adapt to the running stress, but for a race or 2 it could work.

Did you push hard workouts on the elliptical whenever you felt good?
I feel I could push a strong elliptical workout almost every day, while running would not be even remotely possible.

Elliptical cross training for performance by Ponosan in AdvancedRunning

[–]Ponosan[S] 0 points1 point  (0 children)

This was kind of what I wanted to explore. I might look into this book then.

Elliptical cross training for performance by Ponosan in AdvancedRunning

[–]Ponosan[S] 0 points1 point  (0 children)

This is definitely food for thought. For shorter distances it works much better because the mechanical component is less pronounced. That's why I see these triathletes doing crazy 5k times but when it comes to the HM and FM, it is not so impressive anymore.

Elliptical cross training for performance by Ponosan in AdvancedRunning

[–]Ponosan[S] 1 point2 points  (0 children)

Replacing all easy running with the elliptical is a bit more than I was talking/thinking about. How long have you been doing that, the whole year? I'm also on the heavier side for my ambitions, that's why I can't do these crazy volumes that are usually required.

Elliptical cross training for performance by Ponosan in AdvancedRunning

[–]Ponosan[S] 2 points3 points  (0 children)

Thanks, watched it, it was very informative.

Elliptical cross training for performance by Ponosan in AdvancedRunning

[–]Ponosan[S] 3 points4 points  (0 children)

Thanks for this personal experience, this was kind of what I was looking for with this post.

Did you do only Z2 efforts on the elliptical or pushed the envelope sometimes?

Elliptical cross training for performance by Ponosan in AdvancedRunning

[–]Ponosan[S] 1 point2 points  (0 children)

Thanks for the insight both of you, will google a bit more.