Doing More With Less Since 1972

Tag: FIRST

Till I Reach The Highest Ground

I love data analysis. Here’s a look at a snapshot of my week 17 volume and pace comparisons from three different 18 week training periods.

Notes:

  • The other two periods were 2003/2004–I’m much older now.
  • I’m down 20-25 pounds now from where I was for the other two periods.
  • I’m running 3 days/week now instead of 4 back then
  • In 2004 I pretty much stopped training at the end of the program…only 50 miles of running the last month, and that included two 20s. That doesn’t come into play here, but explains the different performance on race day between 2003 and 2004.

I don’t plan on doing this often, but I’m hoping it puts me in a good frame of mind to set a PR.

Week 17 Comparison:

  • 2003: 16.35 miles @ 9:37 avg
  • 2004: 22 miles @ 9:33 avg
  • 2012: 20 miles @ 9:12 avg

I’m so glad that I know more than I knew then.

Marathon Training 17 Weeks Out

This is the second week of training using the FIRST program. So far, I like the feeling FIRST gives you of not having to run seemingly every day. But man, there really isn’t any space for relaxing when you are running. Every one of these is a real workout.

I’m a little behind the schedule due to being sick in the first week, but there really isn’t a way to skip workouts in this program. I’m running every other day until I’m back on the schedule, which should happen next week.

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Wednesday

Key Run #1: 13 minute warm-up, 6 x (1 minute fast then 2 min. easy), 13 minute cool-down

Thursday

Mountain bike

Friday

Key Run #2: 2 miles easy, 2 miles @ 8:15-8:30 pace, 2 miles easy

Saturday

Rest, light swim

Sunday

Key Run #3: 9 miles @ 9:15 pace

Monday 

Cycle: recovery

 

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