Shipping Out to Boston

A few weeks ago I hit a minor snag in my usual uninterrupted marathon training.  After about a month of my training for Boston, I started to feel swelling just below the front of my knee. It wasn't really painful, but something felt different.  I have been doing my speedwork at an indoor track, so I suspected the 8 laps to the mile running counterclockwise.  Plus, we have had a lot of snow this winter, so I haven't been on running trails for my long runs, rather on the plowed/salted streets in my town.  So, I switched my speedwork to the dreaded treadmill.

On the next long run, I was on an 18 mile run with Dale, who has sycnched up his training with mine in a bid to qualify for Boston at Grandma's Marathon in Duluth in June.  About 5 miles into our run, I noticed a sharp pain/pull behind my right knee, just above and to the right (but not on the side).  After an 8 mile loop, we had a brief stop before running another 10 miles.  It went away for a while, but it came back for the rest of the run.  I gutted it out, but I made sure I stretched the hamstring and calf really well after the run.

I tried to do my tempo run on the treadmill on Monday or Tuesday, and the back of that leg hurt right away.  stupidly, I kept running up to 2 miles.  I had been thinking about what might have caused it.  This is the fifth marathon in a row I have used the F.I.R.S.T training program.  I guess I could be aging, but I just PR'd in the Chicago Marathon in Oct. '09.  Because I have been out of work, I have delayed buying new shoes.  Plus, I usually get a massage every month or two during marathion season.  So, as soon as got to my phone in the health club locker room, I called my massage therapist.  I had already ordered shoes, but I knew then that I was going to miss my 20 mile long run that weekend.

Running is such a great anti-depressant, the prospect of being without bothered me, as well as the prospect of not being in shape to run Boston for the second year in a row.   Then, I start to thinking about how I have been out of work since the last Boston Marathon, and what am I doing taking a trip when I don't have a job. 

I did what I could with the hamstring problem.  First ice, then massage and stretching. I got by with cross-training for a week, and 8 days after my last aborted run on the treadmill, I tried and easy 3.5 run.  I could feel the hammy at first, but it wasn't the pain I had the week before.  I think I spent more time stretching afterwards than I did on the actual run.  Two days later, I try a longer (6-7) mile run outside.  I feel more sluggish than I feel the hamstring.  Not the 10 mile tempo run at an 8 minute pace that was on my schedule, but I am happy to be out running at all.

The real test comes on Saturday.  Dale has 15 miles, just like me, but his goal pace is 30 seconds slower, both in part to a 5 minute slower marathon goal, and the fact that he is in the scond week of his program, and I am in the 9th of my 16 weeks.  We are also joined by Ken, who is (half-heartedly) training for a half-marathon, and surprise, surprise, my first running parner, Bill- the wise Boston Jedi Master to the brash Young Padawan  runner, Tom "Skyrunner" Nolan.  Bill and Ken will run one 8 mile loop with us, and Dale and I will add another 7. 

I must be out of practice from mssing a Saturday run, because when we get to the corner of my block, I realize that I left my water bottles outside my garage. I spring back across lawns, and grab them,  Then I run across the meltin snow in my backyard, up a steep, small hill and catch them about 2 blocks away. (mainly because Ken stopped to tie his shoe).  Great, I am supposed to run an 8:20 pace, but I will happily stay at Dale's 8:50 - 9 minute pace.  But here I am sprinting 800 yards on a gimpy hamstring

Half-Marathon Training 3 days/week

The FIRST program also has 5-K, 10-K and half-marathon training programs based on the principles of cross-training alternating with running with intensity. I created a spreadsheet that takes your 5-K time as an input and creates an 18 week training program based on your Half-marathon time, and intermediate speed distances in between.
I did this for two speeds so far:
Descriptions of FIRST Program Science
Sample Half-Marathon programs for various times

Today is the end of Week 1 of this 18 week program for Half Marathon on May 2, 2010, so if you are still interested, you could catch up.
Good running,
Tom

Run Less, Run Faster

In Winter of 2005, I trained for my first half-marathon. I used the Hal Higdon program, and I ran just under 1:45 in the Valporaiso Indiana half marathon. This gained me a preferred start in the Chicago Marathon, which I was pleased with. I continued to use the Hal Higdon marathon training programs running 2 per year. Within a year, I cut 32 minutes off my time in Chicago (from 4:07 to 3:35) , and was within 5 minutes of qualifying for Boston. So I tried the Pete Pfitzinger Advanced Marathon program, and I was running 55 miles per week at a peak. I was doing okay, but I ran a poor race in Buffalo, and was back just up above 4 hours.

 

Then my wife bought me the book - "Run Less-Run Faster". It was developed by the Furman Institute of Running and Scientific Training (F.I.R.S.T.) http://www.furman.edu/first/ at Furman University.

 

In my next marathon, I ran a 3:30:34, and qualified for Boston. Since then, I have
used the program for 3 other marathons, including Boston 2009, and my PR of 3:29:46 in Chicago 2009 to requalify to run Boston this spring.
Each week, I run a tempo run, long run and speed work, with 2-3 other days of NON-WEIGHT-BEARING cross-training (swimming or cycling).

 

While I am very happy to have PR'ed twice, and will run Boston for the second year in a row; I think the moderate time demands of this program is a good balance, and helps avoid injury (my plantar fascitis has kept under control).
The book is great, and if your budget allows I recommend adding it to your running library.
Here are links to copies of several of the goal times  (e.g. 3:20, 3:30, 3:35, 3:40, 3:45).
The First plans are 16 week programs. 
Be sure to look at the "Entrance Exam" requirements on the first page of each PDF file.  For example, 3:30 is a realistic marathon goal IF you have run one or more of the following say in last 18 months:

• 5k in 21:35
• 10K in 45:10
• Half marathon in 1:40

The half-marathon is the best indicator.  If you are at that level, then you see if you can Key Run workouts  (one each fron #1, #2, #3 ) all within 1 week.
If you have any questions about this program, email me .mailto:.Tom_Nolan@comcast.net