Thank you all for your advice regarding my plan for Boston. Although I've said it here that I don't like to do what I am told, over the years I have come to terms with the fact that more brains are often better than one. Getting older means getting wiser!
I still am not sure what the final plan will be. In fact, I did not know it for Baystate, either. The plan kind of evolved. So I am going to use a modified FIRST again (1 8-10miles with 3-4miles track; 1 8-13 miles with 3-6 miles tempo at 3 different speeds; 1 long run getting progressively faster; 1 easy run). I am going to do all the long runs and some of the tempos and speed sessions on hills. I am also going to do all out 10 sec sprints on hills at the end of some of the runs. So the mileage will stay the same, at least at the beginning. I worry about adding mileage, particularly since the runs for the 3:2o program are v fast (for me), like 3X6:22 mile repeats, and shorter intervals at an even faster pace, with 400m in the 5:XXs. The long runs are also v fast. Plus, I will, once again, run a 20 miler at MP or close to MP (hopefully) on the Boston course, as this has worked out nicely for me in the past. If I am adjusting well and feeling healthy (and we have a mild/moderate winter), I may replace a cross training with a slow run during the peak or sharpening period (whatever the new name for the most intensive training period is). Phew! Feel much better now that I have a plan.
I absolutely love the philosophy behind FIRST. It completely fits with my lifestyle and my personality. I run for the endorphins and for the speed. I don't like slow easy runs. They don't do much for me. I also have a hard time understanding how running slow (eg., recovery runs) can help more ran biking or swimming fast (which I plan to do)! I believe that one gets fast by going fast! This is why it is so nice that there are so many different plans our there, and everyone can pick what fits best for them.
Now I am in the "pretraining" phase. I am working on increasing my mileage (last week I only ran 22 miles), doing some intervals, all or most of it on trails (as long as the weather permits), and resting. In addition, I am focusing on plyometrics, core work and strength training (weights and short hill sprints). I have never thought I would say this, but I love this stuff! I feel so strong! On other (happy) news, my ITband is completely healed, yay!
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I'm doing those little hill sprints too--and the plyometrics. It's Fitzgerald and Hudson combined. :)
I need to read the First book. What is the actual title again?
As you know, I too love love love the plans!!! And of course it will evolve as it should. I think you should include Derry and stu's in there-- :)
I am using the FIRST training plan right now for my January marathon(I think you gave me the idea)and I LOVE it. I will switch it up for Boston though. Each year we go to a coach's house for a pre-training Boston pep talk, he's a physiologist, and he has always advised us to run a 4, 5 or 6 mile down hill, 8 weeks out from the race, every week right up to our taper. It was hard finding the right spot but we did and we did it three years in a row and were ready for those Boston hills. Not sure what everyone thinks about this but...it worked for us!!
Your training philosophy sounds good to me. Good luck in training for Boston!
good luck with your pretraining. You seem to know what works best for you
ok, so I thought the fact that we would both be training for Boston would be a good thing, and then I see you are way ahead of me in terms of plan picking and pretraining...
now I feel like a slacker. glad the IT pain is gone.
i cannot wait to follow you through this training cycle :)
i agree too - its all about picking the right plan for you!
FIRST works well, but I will also say that I ran yesterday for first time (get it?) without a specific goal in mind. And loved it. very relaxing and not stressed to worry about pace, distance, repeats heart rate, etc.
But I am not raining for Boston, either!
I totally agree on long slow runs. I don't like them and do do them. And a bike or rowing workout is so much easier on my body.
Mary: Yes, Fitzgerald and Hudson, my 2 BFFs:) The FIRST book title is: "Run less, run faster". Google the title, you can't miss it. I am registered for Derry and will also register for Stu's:)
Meg: Yes, I am planning on doing lots of downhill running for Boston. Glad youa re using FIRST and I am looking forward to hearing how it is working for you.
Spike: I am always a step ahead. That's just me, a little OCD about my training....
NYWOlfe: The only times I like slow running are: 1) when running with friends, and 2) when running hilly trails!
i learned this last go-around to "don't fix what isn't broken". sounds like you have a good plan ahead of you with a little flexibility to bump up the mileage if you really want to, but since the load has been successful for you so far no need to necessarily change it up.
I have to say, with the stuff that we're learning at school, I'm starting to believe more and more in the FIRST plan. Not to mention, the gains I've seen in my own running by upping the cross-training, resistance training, plyometrics, etc. are pretty darn remarkable.
I just feel like the more miles you are running, the less time/energy you have for those other forms of training--which I'm starting to believe are essential to any runner's program. I guess I also just don't see why it would necessarily be better to run VERY slowly to recover than it would to swim/bike/etc. at a more moderate pace. I know there's the whole principle of specificity to consider, but it just seems like you might be a much more well-rounded athlete if you follow a plan like FIRST; not to mention, the advantages you gain by not getting burnt out on running.
I'm really glad you're going with a modified FIRST plan for Boston . . . I think you've done incredible things with it, and you will continue to do so!
3 cheers for a cooperative IT band! I say if FIRST works for you, stick with it.
I'll cheer for you @ Boston!
Glad the IT band is healed!
You're an even bigger rock star than I had guessed. Back into such good training already. Well done.
You may recall from reading my experience with the Furman program recently that I struggled with their track session paces when I moved into a faster target. I ended up running closer to the Greg McMillan suggested interval times - not because I eased up, but because that was all I could muster.
I'll be very interested to hear how you go with them as you move up to a 3:20 program. Hopefully your body is better suited to the shorter stuff than mine!
PB :-)
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