Rowing and Running

[Thecosmicexplosion]

So, for the past year and a half I've been in the gym doing various workouts and lots of cardio, Now...recently I've nearly cut out all lifting and instead I've been running and rowing for extended periods of time...I've seen great results despite all the information I see on the internet saying cardio does the exact opposite, Anyone got info on a strict intense rowing/running exclusive workout?

[HLC]

go to the concept2 website.
This company is tops for indoor rowing.
There's a large section on training.

http://www.concept2.com/us/default.asp