Assessing FIRST - Part 2

Assessment
After four weeks on the FIRST marathon training program, here are my observations.

The Running Workouts
My general impression is that the paces are too fast for what I'm trying to accomplish. I'm not making this statement lightly, as I know that the FIRST program has much documented success. To test my general impression, I went back to my half marathon training. This the training that lead up to my running of the Denver Half Marathon in October of this year.

My training plan was based on Greg McMillan's Six Step Training System and the time I had available - about 12 weeks. I was able to complete 4 interval workouts, and six tempo runs. As an example of pace, I did mile repeats at half marathon pace minus 30 seconds. My tempo runs were between half marathon pace and half marathon pace plus 20 seconds. My long runs were at half marathon pace plus 80 seconds.

The FIRST half marathon training program is 18 weeks long, with intervals and tempo runs every week. Mile repeats would have been done at half marathon pace - 55 seconds, tempo runs half marathon pace minus 10 seconds, and long runs at half marathon pace plus 20 to 30 seconds.

To compare directly:

Workout	McMillan Pace	FIRST Pace	Delta
Mile Repeats	HMP - 30	HMP - 55	-25 seconds
Tempo Run	HMP to HMP + 20	HMP - 10	-10 to -30 seconds
Long Runs	HMP + 80	HMP + 20 to 30	-50 to -60 seconds

What the table shows, is that the FIRST program would have had me run much faster over many more weeks to accomplish what I was able to accomplish with the McMillan program in less time, at slower paces. The only real difference between my half marathon training and the FIRST program was a 4th day of running at an easy pace - half marathon pace plus 60 to 90 seconds.

I know that FIRST works. But I also know what I was able to accomplish in the Denver Half Marathon. I see a few issues with FIRST that may be at the root of the 'fast' paces.

1. FIRST only provides a single pace for each work out. A single pace does not allow a runner to listen to their body on any given day, or to allow for bad conditions (snow, wind). Or hills. McMillan's approach provides a range of paces for each type of work out. Although I believe FIRST would benefit from providing a pace range, it is worth noting that FIRST workout paces are generally faster than the fastest time in the McMillan range for a comparable workout.

2. McMillan provides two pace ranges for speed work. The two ranges are in recognition that runners respond differently to speed training. If you look at Greg McMillan's Six Step Training System, you will see a concept of two types of runners - middle distance runners and long distance runners. This has more to do with how you respond to training than what distance you are training for. Some runners prefer short, fast runs, and respond quickly to speed work, while others prefer longer runs and tend to take longer to respond to speed work. Greg provides different pace ranges for middle distance and long distance runners.

Here again, FIRST only provides a single pace and it is generally faster than the fastest time in faster of the two the McMillan ranges.

3. FIRST uses an equivalent performance table to determine your 5K time, which then dictates your training paces and your potential marathon time. FIRST acknowledges that there is a change in the relationship between your 5K time and your marathon time as you age. You lose speed faster than you lose endurance (Run Less Run Faster, pg 27). But the equivalent performance tables do not provide any allowance for this reality. Neither do the workout pace tables. A pace range based approach, has some flexibility built in that naturally accommodates the changes as we age.

It is important to remember that I am not saying the FIRST program does not work. The program has plentiful data from runners of wide ranging ability that demonstrates the approach to be very successful. But I believe that FIRST is over training me for my specific goal. I don't think I could have completed the FIRST Half Marathon training program built for the pace that I ran at Denver. Yet, I ran the race.

Cross Training
I did manage to find a cross training activity that I enjoy - heavy bag work out. This is not a recommended FIRST cross training activity, but it gives a very good aerobic workout. The biggest issue I have with the use of cross training to replace "junk miles", is that I have lost one of my favorite things - the easy run. The easy run is when I solve problems, when I think about the future. The FIRST program has no easy runs. They have been replaced with activities that I don't enjoy as much as running. It turns out that running less and running faster isn't a benefit for me; for me it is a loss.

I would also comment that taking the time to cross train at an unfamiliar activity is not really a time saver when compared to an easy run. It is much easier for me to lace up my shoes and head out the door than it is to find a pool, or an exercise bike. Or even wrap my hands and put on my gloves for the heavy bag.

Conclusion
The bottom line for me is that I feel I am over training with the FIRST program. I appreciate and value the work the Furman Institute has put in to the program and applaud the tremendous success the program has given to a large number of runners. But I have concluded that it is not for me. I prefer the training paces provided by the McMillan pace calculator. It is important to note that Greg McMillan's approach is based on good science as well. I have more running workouts, the workouts are at paces that improve my performance and paces that allow me to enjoy my running.

As I worked through this assessment process, I decided to modify the FIRST detailed workout to include one additional run per week and to reflect the paces from the McMillan pace calculator. I realize that this is not a sound approach to training for a specific goal in the Napa Marathon, so in the mean time, I have also purchased a custom training plan from Greg McMillan. The plan is still in development, so my modified FIRST program will see me through until the custom plan is complete.

I am left with somewhat of a dilemma. This blog was originally intended to chronicle my progress using the FIRST program, including whether I was able to achieve my goal at Napa. I'll need to rethink how that is going to work. While I ponder, I'll continue to train - Napa is just 11 weeks away.