As I mentioned earlier the FIRST marathon training program emphasizes 3 key runs: speed, tempo and long, as well as strenuous crosstraining 2-3 times a week. For me, this meant decreasing my mileage and giving up my easy 3-4 mile running day. This was the first day when I swam instead of ran, and I am suffering from withdrawal. Seriously. It is beautiful outside -not too cold, snowing -and I would have loved to go for a run. I was close to giving in, but then reminded myself that I have to stick with the program. I chose it bc of its low injury risk - 2009 is going to be a no injury year. So I swam. It was OK, it was fun at times, but did not come close to running. This 3 runs a week is going to take some getting used to.
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On Saturday I am supposed to do the first long run, 13 miles at 9:05. Now 9:05 is sooo slow, and while I understand the logic for these slowness (the first 20 miler is going to be at 9:35 min miles, OMG), it is going to be tough to go this slow. Last night the Sue-s came over and we plotted a bit about the marathon training (since we all are running Boston). We all agreed there is no way we are going to be able to run this slow. We figured we'd have to pick some hilly routes to slow us down, and perhaps run the last few miles at marathon pace (OK, I am going to say it, 8:35 for a 3:45 which is qualifying time for our age....oh, confessions feel better).
So, not sure if anyone (OK, one of the 3 people that read this blog) has used the FIRST program before. I'd be curious to see how they managed the slow long runs.
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Hi Ana, I have not used the FIRST training program but did use Benji Durden’s marathon program in 2007 which is very similar. One track workout, one tempo run and one long run per week. The only difference was Durden’s plan called for 3 to 4 very easy 30-40 minutes runs instead of the cross-training. I think my long runs were at 8:20 to 8:40 pace but I was in 3:10 – 3:15 shape at that time. I don’t think the 9:35 pace is too far off for you if you are looking to race Boston at 8:35 pace. Your long training runs should be 30 – 60 sec slower than race pace. If you lay it all on the line during your track and tempo runs you will gain the speed required to race fast. If you then push it hard on your long runs as well, the risk of overtraining and injury will increase. I think finding a hilly course, running most of it at the stated FIRST pace, and then picking it up the last 2 – 3 miles is a good compromise. I also believe running a 4th day, but very slowly for 30-40 min, would not harm your training and racing. BUT could you really hold yourself back?? If not, stay in the pool.
Dan, THANK you so much. Your comment makes a lot of sense. I think I am going to have to approach the long runs as an exercise in discipline, so that I don't go too fast. Part of me feels that I could do better than this plan - so far runs did not seem challenging - but since I am a beginer, and have no clue about what running more than 17.5 miles means, I will stick to the plan. Thanks again, Ana
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