Last month I wrote about the Oak Park Runners Club guys who have been following a training program called FIRST (Furman Institute of Running and Scientific Training) in preparing for fall marathons. The program, developed at Furman University, requires only three runs a week – a speed workout on the track, a medium effort tempo run (a pace too quick to maintain conversation) and a slower distance run. The emphasis is on quality over quantity. Runs are supplemented with cross-training on the off days – swimming, biking or other exercise.
A typical marathon training program for experienced runners might have maximum weekly mileage in the range of 50 to 65, running five to seven days a week. The FIRST program maxes out at 38 to 40 miles a week with an 8-mile speed workout, an 11-mile tempo run and a 20-mile distance run. But with fewer overall miles, the risk of injury and soreness is reduced, compared to a traditional training schedule.
But has the program worked as intended? The first of the group to run his marathon was Perry Vietti, who ventured out to Lake Tahoe, figuring he was in shape to finish in about 3:10. But I received only his finish time by the time my last column was due, and was informed he had run a 3:40. But it was a warm day, the Lake Tahoe course is at more than 6,000 feet of elevation, and there are lots of tough hills – not so bad under the circumstances, I thought. Then, a couple days later I found out that Perry finished 21st overall, and was second in his 45-49 age group! That put things in a whole new perspective – an outstanding result.
Then, on Oct. 18 Chris Sheean, the group’s unofficial coach, and Doug Swanson ran the Grand Rapids Marathon in Michigan. Doug, age 25, ran a 2:28 and Chris, 43, finished in 3:35, despite painful leg cramping over the last few miles (his “age-graded” time was calculated at just under 3:25). Clearly, their FIRST training had shown positive results since each posted a 7-minute personal best.
On Nov. 1, the final three of the OPRC training group ran the New York City Marathon. Peter Sagal, 44, Arden Swanson, 56, and Chris Weber, 36, ran together, all passing the half-marathon mark in 1:37. Then, Weber began to pull ahead, and at Mile 20 was about a minute in front of Sagal and Swanson. He finished in an excellent 3:19:22. But Swanson, the old guy, rallied to his usual strong finish and crossed the line only 20 seconds later. Meanwhile, Sagal battled severe leg cramps.
“The last six miles were the most painful I’ve ever run,” he said.
Sagal finished in 3:27, missing his goal time, but still meeting the Boston Marathon qualification time (like Swanson) – a pretty good result in anybody’s book.
The marathon is still a serious race, and there are no shortcuts. But with all members of the group having now completed their marathons, I’d say the FIRST program sounds like an unqualified success.
Paul Oppenheim is a member of the Oak Park Runners Club.