Furman Institute of Running and Scientific Training (F.I.R.S.T.) acolytes!
2 lurkers |
119 watchers
Dec 2019
8:06am, 11 Dec 2019
33,622 posts
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Merry Christmas & Happy New G(rrr)
Yeah, kick only swim training is bloomin hard on legs. Do that for an hour plus and it would be a darn good workout!!  G
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Dec 2019
9:00pm, 11 Dec 2019
1,306 posts
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Lills
Lol, an hour of kick and I would be absolutely exhausted!! Including some kick would be good though 😬
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Jan 2021
10:50am, 21 Jan 2021
4 posts
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JPF
A few years ago I posted regularly on this forum when it was maintained by Happy G(rrr). So I am pleased to find that it is sill going under Lalli. I've had a lot of success with the Furman RLRF programme, always using their books as the basis. Some of the online versions of their programmes are very watered down. Each time I have strayed from the Furman FIRST principles I have ended up injured, with the inevitable loss of consistent running training and decline in race times. There is a 3rd edition of the book out this week which builds on the 2007 and 2012 editions, which might ignite some more interest in this niche approach to distance running. I've just realised that this post makes me sound like a book seller or a Furman rep - I'm not! I'm just interested in hearing about the experiences and results that runners/athletes gain from the RLRF training plans. |
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Jan 2021
10:52am, 21 Jan 2021
37,198 posts
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HappyG(rrr)
Ooh, this is a blast from the past. Thanks for your post JPF and glad you had success. G
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Jan 2021
11:05am, 21 Jan 2021
5 posts
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JPF
G - I've been away from Fetch for the last few years - still running and biking though. But I have just started early retirement and suddenly find myself with so much more time! I can run and bike in the daylight (even in the winter!) and, of course, reinvigorate my Fetch. With a downward incline and a following wind, I might even be able to manage another 3:15 marathon? I am girding myself up to post on that forum!
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Jul 2021
12:57pm, 6 Jul 2021
First-time poster!!
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ES-335
Hi first time poster here. Hello! I found this thread whilst researching FIRST for my first marathon. I’ve bought the book - and start the training next week. It’d be great to be able to chat to others once I get going. I wonder, is there life in this thread still? It didn’t seem right to start a new repeat topic. I’ll come back to this when I’ve read the book and planned it all properly. One thing I do know at this point is that the cross training is very important and most of my cross training will be on the rowing Erg, but there will be weekly weight sessions and boxing training. Fitting it all in will probably be my biggest challenge and finding a rest day. My starting point: Early 40s male, running for 18 months. Currently run around 17-20 miles a week over 3 sessions. Longest run 15 miles and have covered the HM distance 3 times - best time just under 2 hours at around 1hr 58. A mix of canal tow path and road. Cheers! |
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Jul 2021
2:05pm, 6 Jul 2021
39,091 posts
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HappyG(rrr)
Best of luck ES-335, I enjoyed Furman, though it's pretty tough. My summary was that it leaves you a bit short of overall aerobic endurance. From my 2011 blog So in summary, my opinion of Furman is this: Pros: Lifestyle - lots of people find gym, swim, bike easier or more enjoyable to fit into lives than just "more running" (not me, actually) Injury - it *may* be that less running, more cross training, reduces risk of running injuries (my physio thinks so) but jury's out, imho! Cons: Aerobic - there's not enough, imho. I'm with luna. If you are losing 2-3 x 1 hour easy runs, then you need to bike, swim, row *very* long to make up for it. Endurance - how does rowing, biking or swimming prepare your knees, hips, ligament etc. for the specific pain of running pounding? I don't think it does! And Same-Same? Lots of people have made money or other capital out of arguing about these different programmes. But at their heart they are 90% identical. Sure, the differences (as I've tried to describe above) do matter. But mostly the core is the same and it's where you get most of the benefit: * Run. Run some more. Run! * Train lots! Doesn't matter what, but do your heart and lungs some good. Do it 5 times a week minimum. * More! As above, but more. And more! * Strength and form and flexibility. It's in Furman, it's in P&D. Don't skip it. - Strength: Weights, machines, exercises. - Form: Drills, coaching (perhpaps?), physio - Flexibility: Stretches, exercises, yoga/pilates, massage etc. Finally, my fave: Enjoyment. For goodness sake, none of us will ever be Olympic athletes. Enjoy it. Enjoy the training, enjoy the running, enjoy the gym, enjoy the race, enjoy the social, enjoy the analysis, enjoy the banter, enjoy the support. Life's too short not to. Now, go get your goals, Furmanites!" fetcheveryone.com/blog/13263/2011/4#blog240604 Keep us posted on how you find it. G
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Jul 2021
2:15pm, 6 Jul 2021
6,810 posts
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FenlandRunner
I got my highest ever Marathon WAVA following FIRST. Good Luck.
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Jul 2021
2:47pm, 6 Jul 2021
2 posts
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ES-335
Interesting @ HappyG(rrr Thanks for your thoughts. In terms of the aerobic endurance, when you say you need to row very long to make up for it. How long(ish)? I typically do 10k rows in ~ 45 mins. And to be honest at that kind of pace, feel that far more on my respiratory system than most runs I’ve ever done. Equally an hour of boxing training is exhausting. Ultimately I’m happy to commit fully to this so if I need to row for an hour or longer I will. I can’t run more than 3 times a week and fit in a bit of strength, rowing and boxing as well. I’m not a runner - I enjoy the variety. |
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Jul 2021
2:52pm, 6 Jul 2021
39,092 posts
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HappyG(rrr)
10km took me an hour! You're obviously a much quicker rower than me. If I were running for aerobic, I would be doing 3-4 hours of that a week, on top of the Furman type running. So I'd think you need row to be same. It has to be *low* Cardio Vascular load if you want it to improve your aerobic system. So you need to be doing more, and slower generally? Enjoying the variety is the best justification. But you still need to do the same (or even more) gentle aerobic of whatever you are substituting for running. |
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