Tuesday, February 5, 2013

Furman FIRST / Run Less, Run Faster flashback

This is a step-down week, which is much needed after 6 weeks of building and with 9 weeks left to go yet. Plus, I'm quite busy at work getting ready to leave on vacation. Yes, VACATION!

I can't wait to run in the sunny Caribbean! I can't wait to swim in clear blue waters! I can't wait to celebrate my anniversary! And believe it or not, I can't wait to celebrate my entry into the masters age group!

Step-down week is going well with a Jillian Michaels core workout & easy bike commute yesterday followed by an easy 3 mile run this morning and strength work tonight. This week will bring me two 7-mi runs and hopefully more cross training before we fly out.

As I take note of my current training and fitness, I thought it would be interesting to look back on what I was doing at this stage of marathon training in 2011 when I was following the much more intense Furman FIRST / Run Less, Run Faster program.

With 9 weeks left to train, I had already completed one of three 20-mile runs!

The week of April 25, 2011 also was a step-down week for me in the Furman FIRST program. I had modified this week to accommodate running the Indy Mini Marathon the following weekend. This is how the "taper" week went...

  • Monday: 30 min lap swim + bike commute
  • Tuesday: Treadmill intervals - 1 mi warm-up, 5 x 1,000m repeats @ 7:16-7:23 min/mile pace with 400m rest interval, 1 mi cool-down + bike commute
  • Wednesday: Rest day + found out I didn't get into the NYC marathon 
  • Thursday: Bike commute
  • Friday: 5 mi tempo @ 7:48 pace
  • Saturday: Rest
  • Sunday: 8.2 mi long run @ 8:08 pace 

The following week involved additional taper then I raced the Indy Mini.

QUITE A CONTRAST in intensity. I miss it but am hoping that my more relaxed training will keep me off the injured list.

I hope everyone else's winter training is going well!


  1. It looks like your step down week came just at the right time. That vacation sounds like heaven!

  2. I am going to be so jealous; I hate this time of year!

    I think the key to staying healthy is rest and being relaxed in your training. I just want to make it to race day healthy!

  3. Enjoy your vacation!! So exciting! Sounds heavenly:)

  4. Holy cow, that is a LOT. I remember liking the variety of RLRF, but the intensity is... intense? :D

    Have a fantastic vacation, and happy anniversary!!

  5. Awesome job on all those bike commutes! Jealous.

  6. I started one training cycle with RLRF but switched to a traditional plan with higher mileage. I felt better and more confident with the traditional plan. enjoy your vacation!! We will go to Jamaica in may and i'm already counting down the days :-)

  7. hope yall are having fun on your trip. i miss training. boo.

  8. Great and informative article! See also Best Running Shoes 2013

  9. My coder is trying to persuade me to move to .net from PHP.
    I have always disliked the idea because of the costs. But he's tryiong none the less. I've been using Movable-type on numerous websites for about a year and am
    nervous about switching to another platform.

    I have heard good things about blogengine.net. Is there
    a way I can import all my wordpress content into it? Any kind of help would be really appreciated!

    Also visit my site: best refinance mortgage rate

  10. Since the admin of this site is working, no uncertainty very rapidly it
    will be renowned, due to its feature contents.

    my blog; Exercises To Improve Vertical

  11. I have learn several excellent stuff here. Certainly value bookmarking for revisiting.

    I wonder how much effort you set to make this type of magnificent informative

    My web page ... vertical jump exercises

  12. If you are going for best contents like I do, simply go to see this site everyday as it gives quality contents, thanks

    Stop by my webpage: check credit report online

  13. If you are going for best contents like I do, simply go to see this site everyday as it gives quality contents, thanks

    Here is my homepage: check credit report online

  14. Wow, amazing blog layout! How long have you been blogging for?

    you made blogging look easy. The overall look of your web site is fantastic, as well
    as the content!

    Look into my web blog :: Jump manual Review

  15. This excellent website really has all the info I needed about this subject and didn't know who to ask.

    Feel free to visit my blog; Vertical jump workouts

  16. After looking into a few of the blog posts on your web site, I truly like your way of blogging.
    I bookmarked it to my bookmark webpage list and will be checking back soon.
    Take a look at my web site as well and let me know how you feel.

    Feel free to surf to my web site: workouts for vertical

  17. Everyone loves what you guys tend to be up too.

    This type of clever work and coverage! Keep up the wonderful works guys I've incorporated you guys to my blogroll.

    My web site ... workouts for vertical leap

  18. Hello, this weekend is fastidious designed for me, for the reason that
    this moment i am reading this wonderful informative piece of writing here at my home.

    Here is my web site ... workouts to jump higher

  19. It's a pity you don't have a donate button!
    I'd definitely donate to this brilliant blog! I suppose for now i'll settle for bookmarking and adding your RSS
    feed to my Google account. I look forward to fresh updates
    and will talk about this website with my Facebook group. Chat soon!

    Here is my web page ... exercises to jump higher

  20. Nice blog here! Also your site loads up fast!
    What host are you using? Can I get your affiliate link to
    your host? I wish my web site loaded up as fast as yours lol

    Also visit my web page - vertical leap workouts

  21. It is truly a great and helpful piece of info. I'm satisfied that you simply shared this helpful info with us. Please stay us informed like this. Thank you for sharing.

    my website - http://Www.Karacaydunyabiz.com/

  22. Wow, awesome weblog structure! How long have you ever been running a blog for?
    you made running a blog look easy. The overall
    look of your website is magnificent, as well as the content!

    Here is my weblog vertical jump exercises

  23. Normally I do not read article on blogs, but I wish to say that this write-up very pressured me to check out and
    do it! Your writing style has been surprised me.
    Thanks, very great post.

    Also visit my homepage; vertical leap Exercises

  24. Hey There. I found your blog using msn. This is a very well
    written article. I will make sure to bookmark it and return to read more of your useful info.
    Thanks for the post. I will definitely return.

    Take a look at my site: http://seo-for-website.com/groups/several-suggestions-for-improving-your-ability-to-jump/