FIRST Program

I just found a program on Runners World, that claimed to help people to set a marathon PR with only 3 days per week of running! Finding that hard to believe, I read the article (here), and found it very impressive. I went on over to the FIRST (Furman Institute of Running & Scientific Training) website and downloaded all their plans, and ordered their book from Amazon.com too. This program really appeals to me -- 3 (hard) days of running per week, with 2-3 days of cross training. Very similar to what I've been doing, but their programs are proven and organized, unlike my program, which is kinda pasted together from about 4 different programs. I am very stoked to have found this, as I cannot seem to run more than about 4 days per week without suffering from all kinds of lower leg problems. Now I can focus on high quality running without having to go through all kinds of hell trying to "build my base" and getting injured along the way. I will post my progress here as time goes on, but the "first" FIRST program I am following is their 10k program... I am hoping to have equally good results in the 10k as my first 5k, where I broke 20 minutes. I am hoping this program will put me into the 40-41 minute 10k area, which I'd be very happy with. Wish me luck!

speed walking as cross training

I have discovered a new way to work out when the running muscles are too sore... speed walking! I first tried it on Sunday night when my friend wanted to go for a run, and my legs were to sore to even go slowly... so I walked at her 12 min/mile pace, and found that not only was I able to do it, but it was fun!

The next day, I went to the park to see how fast I could actually walk (and also to avoid walking on the street, since I was kinda embarrassed at this strange-looking mode of locomotion). To my amazement, I was able to walk 5 miles in 48 minutes, and my heart rate was nearly the same as a normal run! I am sore today, but not as sore as I would have been from a run of the same amount of time (I ran 35 miles last week, my legs are shot!).

If you are looking for something that is almost as intense as a run, but with less pounding, than I encourage you to give it a try. maybe try it at night or in a non-crowded place at first, because let's face it... to most people speed walking looks downright strange (or worse). But hey, did you know that 30 years ago, drivers used to intentionally drive joggers off the road because they just couldn't stand how they 'looked'?! It's true. I predict a return to popularity of speed walking in the future, because it is really a great form of exercise. Here are a couple you tube videos of speed walking competitions... these guys and gals are walking at near or under 7 minutes per mile, amazing! (ignoring the ridiculous comments is advised)
speed walking video 1
speed walking video 2

15K... not so good!

I've been training hard the last month in preparation for the Utica Boilermaker, which I ran with my brother last Sunday. I was having some major shin pain the week before, so I ran very little the 6 days before. My track workouts had been great, but my lactate threshold workouts (which I did at the end of the week) were pretty inconsistent and mostly not so great!

Based on my 1 race time this year (5k - 19:52), I theoretically could run under 64 minutes, so I put "65" on my estimated time, which put me in the top 1,000 seeds. Pretty ambitious, considering it was my first 15k ever, and I really haven't done many long runs (I did one 12 miler 2 weeks before in 1h 45m).

The day dawned fairly warm and very, very humid. I know from my high school years that I tend to run poorly in humid weather, and since I live on the coast in California, I am not adapted to humidity. I went through the first mile in 7:10, a bit off pace, not too bad... and then at about 1.5 miles, the wheels started to come off fast. I was overheated already, and my pulse was above where I wanted it to be. So... I started to slow down. I wanted to find a pace that felt comfortable... unfortunately my pulse would not get below 160, where I wanted it to be, even at nearly 9 min/mi pace! So I switched into "survival" mode, and ran the last 10k at just over 8 min/mi pace. My 5k/10k splits were about 25min per 5k, and I finished at 75:05, About 9 minutes slower than I had hoped. Oh well, I still finished, and was proud to tough it out on an off day. I learned that you have to take what the race gives you... and even if you don't run well, you can still try to race those around you! I enjoyed several beers at the finish, and chatted it up with the peeps around me. I also developed a nasty skin rash on my legs from pouring so much water on myself during the race! I was very sore for a couple days after, but now I'm back into training again. My brother kicked ass, finishing in 57:30, top 200 in a 12,000 person race. I don't plan on tackling any more 15k's until I feel I feel comfortable at the 10k distance, which I also haven't tried yet (I did a 10k in 37:20 in high school... is there still hope?).