Speed With Endurance Process a.k.a. the S.W.E.P. program.
Day 1. So a runner I know and sometimes run with had been telling me of the teachings and coaching method of Bill Squires for sometime now. I would always listen semi-interested, but I always knew that I had a training plan that has been effective over the years. If only I didn't get injured or temporaryily lose motivation.
Well I've forgotten ever talking about Bill Squires with this runner. But I have spent the better part of a year, maybe two, watching this runner get fitter and faster.
So after a recent half-marathon where I was disappointed with my result, I decided something needed to change, I need something that works! So a quick email to my runner friend, and a little bit of research on thee ol' interwebs brought me to S.W.E.P.
At first I thought this was going to be a solo effort. I bought the book, I was dreaming of the miles ahead, and how it would prepare me for the waterfront marathon in October. Luckily enough I casually mentioned it to Norton, and together we decided to embark on what looks to be demanding training.
Norton also bought the book, and we have begun to study it. The first thing we both noticed in the opening chapters is something I had always suspected. It calls us out. Bill Squires says I make a great recreational runner, and may have good times on talent alone, but running fewer then 42 miles a week, makes me a recreational runner, which has its benefits, but does not prepare me to be a competitive runner. Damn... I guess I have some work to do.
Besides mileage, it seems another tennant of the training system is to make all longer runs faster, at least at some point. I like that the book is filled with a variety of plans and at 21 different abilities. Norton and I stepped into it tentatively at level 11. The first workout was an easy 8miles at 2min/mile slower then 5k race pace. This is part of the alpha phase, similar to a base building phase, and we expect to be in this phase for 6-12 weeks.
Day 1 was not so bad, but results come from consistency, so tomorrow will always be a measure of your success. So to all of you working towards a goal, may you always have a better tomorrow.
The shirt describes my past ways... This is what I'm trying to change.