Are you FIRSTy?

Wherein I make a return to the use of the “wherein” summary if only to point out that I’m using wherein again.

Normally, I’m not a big fan of using word substitution for comedic effect like I did in the title line. It’s easy. Cheap. And udderly ridiculous.

Moo.

Unbelievably, the calendar on the wall tells me I’m 16 weeks out from my next marathon (Detroit). Already?? I’ve been so busy enjoying schedule free running, I’ve forgotten about the long, slow, regimented build to the marathon. It’s time once again to pull up a professional coaches training plan for my desired finish time, select ‘All’ of the carefully considered advice text and then press ‘Delete’ and overlay my own barely considered plan on their template.

That’s what I’ve done for my first 5 marathons. And besides the last 3 marathons - which found me limping to the finish line as a tangled mess of knotted muscle fibers and tendons – its worked like a charm! I got a BQ out of the second marathon so, Screw Them, I know what I’m doing. A string of near DNF’s isn’t enough to destroy my arrogance.

As most of you know, I’m in the middle of my self-serving, family-ignoring Summer of Speed. I’ve been capping my weekly long runs at 10 miles. I’ve been following FIRST’s advice* and going hard 3 days a week with some inadequate cross training thrown in.

I am a FIRST sycophant (+1). If FIRST was a person rather than a concept, I’d tell him how really cool his hair looks and ask to wash his Corvette. With my tongue.

The fact is that I’ve seen greater improvement in my overall speed in just 6 weeks than I expected. I laid out the following Summer of Speed goals on May 5th thinking these were ambitious but obtainable goals to meet by the end of summer. I haven’t tested myself in a race as of yet so my Estimated Time is a measure according to Garmin (praise be with him) during my training runs. Here’s an update:

Goal / Estimated Current Finish Time

5k Goal 19:00 / Estimate 19:10
10k Goal 41:00 / Estimate 41:30
15k Goal 1:05:00 / Estimate 1:03:00
10 Mile 1:06:00 / Estimate 1:07:20

Either I set the goals to low (or high?) or the FIRST method is having some quick, early success.

Normally, I have loosely followed Hal Higdon’s training plans which I still recommend to the beginning runner. Of course, by “followed”, I mean I used his template and stripped out everything but the weekly long run target. I think I’ll be doctoring the FIRST marathon training plan this time.

Those who have Jim Jones Kool-Aid style followed this blog for the last few years know I’m a congenital (note: I did NOT call myself a genital here) race pacer. Every training run is done at near race pace. I only run 3 days per week. Frankly, I feel like I’m wasting time by going out for a light “jog”.

So, FIRST plan, here we come! I’ll still be working towards my SoS goals while simultaneously building for the marathon. It should be a fun, sweaty, vomit soaked summer.

If you have a fall marathon planned, it’s time to pull out the training plans and get to work. And remember: if you don’t like how the training plan is laid out, there’s always a Delete button. Keep it fresh. Keep it fun.

Don’t give yourself Pfitz over it.

Happy trails.

* According to law suit resolution, FIRST does get to keep credit for the origin of this training concept. And I’m to keep at least 500 yards from the authors.
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Did you know that you cannot set a World Record if your run was "wind aided"? Tyson Gay apparently rocketed through the 100 meters in 9.68 seconds at the Olympic Trials. Unfortunately, the wind was strong during those 9.68 seconds so the time will not stand as a World Record. It would seem that natural, uncontrollable elements - such as the weather - should not be taken into account. I guess, by this logic, a strong breeze is known as Nature's Steroid.
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Sunday's Long Run:

10.0 miles
1:07:20 time
6:44 pace

This was a cool run as I was able to get my negative splits AND incorporate a Limbo run over the last 5 miles!

Splits: 34:08 / 33:12

Last 5 miles: 6:52, 6:41, 6:38, 6:34, 6:27. Limbo!!

With only needing to average 7 mins/mile over the next 3 miles, I think my unstated goal of breaking 1:30:00 in a half marathon is well within reach. Now, I need to find a half marathon to sign up for...