This week officially kicks off my summer training season! I am
raising money for the Anti-Cruelty
Society by running the Bank of
America Chicago Marathon in October; however, I am also competing in the Lifetime Fitness Chicago Triathlon (Olympic-Distance)
at the end of August!
How am I going to find time to train for a marathon AND a triathlon? By following the FIRST “Run
Less Run Faster” approach:
The high-mileage that goes along with most traditional marathon-training
programs has caused over-use/stress injuries to me in the past. In 2009 I had an especially frustrating year,
as sciatica and piriformis injuries prevented me from toeing the line of the
first Chicago Marathon I signed up for.
I came across the FIRST program while training for the San Diego Safari Park Half Marathon
this spring. I adopted parts of the
program midway through my training cycle, but still followed a more traditional plan as the base.
The result?
A 5 minute PR in the Shamrock Shuffle 8k (in 37:52) while in the
middle of half marathon training….
A new PR at the San Diego Safari Park Half Marathon (in 1:56:48!)
over a very hilly course….
Followed by a 10-Mile PR at the Soldier Field 10 Mile (in 1:24:55 with
a 2 minute bathroom break mid-race!) 3 weeks later….
AND NO
INJURIES!
I think I’d be crazy NOT to follow the program!
FIRST
follows a 3/2 approach where a week consists of:
·
3 Running Days
o
Each run has a different purpose/intensity to increase speed and
endurance
·
2 (or more) Cross-Train days (ie, Swim or Bike)
·
1 Rest Day
I
will add in an extra swim and bike session per week (doubling up on my runs
some days) in order to fit in my triathlon training. With days already planned for swimming and
biking, this is tailor-made for a triathlete/runner such as myself.
The
first week looks like this:
|
Mon
|
Tues
|
Weds
|
Thurs
|
Fri
|
Sat
|
Sun
|
|
|
Swim
1650 yds
|
8
x 400m at 1:40 pace, 2:30 rest
|
40
min bike (8 hard)
|
Swim
25 minutes
|
3miles
@ 7:27 pace
|
20
miles
|
6
miles 8:08 pace
|
REST
|
For three weeks the distances will increase, and every fourth week
there will be a decrease in distances as I take a “rest” week.
I am excited to use this plan and continue setting PR’s in the triathlon
and marathon this year!
Did you know…The
Anti-Cruelty Society provides more services then just animal adoptions? In 2004, the Bruckner Rehabilitation &
Treatment Center opened its doors. The
treatment center has space to care for 140 ill, yet treatable, animals so they
may be adopted in the future. To learn
more, visit http://www.anticruelty.org/rehab/
.
If you would like to make a donation to the Anti-Cruelty Society,
please visit my donation
page.
Have you ever followed the FIRST program? What is your favorite cross training activity
when not running?
