It's June...Time to Start TRAINING!!!

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?