To beat 3.45 for the marathon you have to run under an average a pace of 8.34 minutes/miles or 5:19 minutes/km. These could include tempos, intervals, or just finishing the last 3-4 miles of a run at marathon pace. Marathon pace This is the pace that you hope to maintain in the race. You should always be able to have a conversation without feeling out of breath. To avoid these being lost in the internet ether, I quickly located copies and rehost them here for people like me that want a solid reference guide for their marathon training plans . Sub 3 Ingredient #1: Competitive Mileage Levels. The training runs should be done at a comfortable, sustainable pace their purpose is to help you get the miles and time on your feet in. Remember, the best middle to long distance runners always look relaxed. You are running between 85 to 88 percent of your maximum heart rate at these efforts. There is also a nice amount of variety in them. Break 4:30 in the Marathon 16 Week Training Plan. With these little monkeys and all of you!! If you are coming back from injury, spend a week or two gradually increasing your training volume, using previous weeks on the training plan as a guide. Registered in England 112955. Lets be clear this sub 3:30 marathon training plan is not of the couch to marathon variety. Web5. For By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. Runners aiming to run a sub 3:30 marathon need to get close to a 1:40 half marathon. 7. Training Schedule Description: The training plan focusses on building your strong running base and adding mileage. Fast link: Marathon in 3 You first have to lay the foundational mileage. WebCreate your marathon training plan! Please note that some additional stretching and massage is also integrated in the plan. He holds the current FKT for Historic Gold Camp Road. Easy Easy runs should be done 30 seconds to one minute per mile slower than your marathon goal pace. Workout Types Built into the RunDreamAchieve Sub 3.30 Marathon Training Plans Anaerobic Threshold Runs tempo runs are essential for success in the marathon. 20 min. This translates to covering 8.07 miles or 12.98km each hour. I can bet your competition doesn't know anything about this. Our experts have designed plans for everything from 5K to the marathon at a variety of skill levels. There are 3 types of runs in the marathon training plan: long slow runs, easy runs and Fartlek runs. The training runs should be done at a comfortable, sustainable pace their purpose is to help you get the miles and time on your feet in. What pace is needed to beat 3:45 for the marathon? Then 1M jog to end session. Again we want to teach the body to clear lactic acid faster than it is building up. Wednesday: Easy run Thursday: Workout (tempo, interval, etc.) As with the crash-course plan, a more traditional marathon build-up of 12 to 14 weeks still requires a basic level of marathon fitness when you begin the program. In addition, not running too slow during your tempo runs as well. Any three of these strategies can work well. .css-17zuyas{display:block;font-family:Sailec,Sailec-fallback,Helvetica,Arial,sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-17zuyas:hover{color:link-hover;}}@media(max-width: 48rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 40.625rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 48rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 64rem){.css-17zuyas{font-size:1.2rem;line-height:1.4;}}.css-17zuyas h2 span:hover{color:#CDCDCD;}Expert Half Marathon Training Tips for New Runners, Try This Partner Workout With Your Gym Buddy, A Bodyweight Workout to Harness Your Endurance, Why B+ Workouts Are Better Than A+ Workouts, Why You Should Be Training to Run Downhill, 4 Treadmill Workouts for All Your Run Goals, How Fitness Classes Can Boost Your Race Times. They can be anywhere from 3 8 miles in length. This will ensure you have a proper aerobic base for the marathon training. a mile for every 5 degrees above 60 F on long runs and the race itself. Sun Race (ideally half-marathon) or brisk run (15M inc warm up/ cool down). Certainly, many people have run sub 3:30 without one of these three things being true. Everything you need to know about tempo runs, Fartlek, tempo and interval runs - the guide, Kipchoge's 80/20 training strategy explained. Run #3 LR: 11 miles at TMP (target marathon pace) + 30 seconds/mile. The one thing to state here before getting too deep into it is, if youre looking to break 3:30 in a marathon, youll need to do quite a bit of running. So, you can easily download upon purchase. VIEW SCHEDULE. a mile for every 5 degrees above 60 F on long runs and the race itself. More importantly, to conserve what it has much less of and that is glycogen (carbohydrates). View or download your free 8- and 12-week Marathon training plans in beginner, intermediate & advanced from leading running coach Phil Mosley. This translates to covering 7.49 miles or 12.05km each hour. Again, you are not going to be handed a 3:29.59 marathon. Also, to burn fat at slower speeds. In addition, to not feel tired and lethargic going into your race. WebHow Long Is The Marathon Training Schedule? Aim to build up from 30 to 90 minutes, at your target marathon race pace. This translates to covering 4.77 miles or 7.67km each hour. 3. You can feel great for the first 10, 15, or even 20 miles. I do recommend adding in strides into your training routine twice per week. This plan gives you 20 weeks to get ready for your sub 3:30 marathon attempt. My aim with this post is to share some strategies to help you succeed over the 26.2 mile, 42.2 kilometer event. Each of our training plans has been developed by a UESCA-certified running coach, and road tested by hundreds of runners. 7. Now lets talk about the various different training phases in a sub 3:30 marathon training plan: Steadily increase training volume & distance, Safely hit maximum mileage ahead of race day, Rest and recover the body while maintaining fitness for race day. In addition, sustain pace more efficiently than those you are racing again. WebThis 30-week Personal Best Marathon Training Program is designed for experienced runners, those who have run two or three or more marathons and who Senior The Senior program is a special schedule designed for experienced runners, who want to keep their weekly mileage relatively low. Slow runs make you used to the longer distance. From a half marathon to a full Ironman triathlon, we have you covered. Expert Half Marathon Training Tips for New Runners, From Runner's World for Orangetheory Fitness, Your Privacy Choices: Opt Out of Sale/Targeted Ads. Break 4:30 in the Marathon 16 Week Training Plan. Break 4:45 in the Marathon 16 Week Training Plan. Huge thank you to Josh for his Ironman training program. This plan is ideal for intermediate or advanced runners who have 5:30 - 7:30 hours of training time each week. Running 7:45 for a mile or two isnt likely to be the end of the world but going out at 7:30 pace for the first 5k could potentially cause you to hit the wall hard at 20 miles. This plan is ideal for intermediate or advanced runners who have 5:30 - 7:30 hours of training time each week. To break 3:30, you should eventually be capable of a sub-1:37 half-marathon (7:20 per mile) and sub- 43:00 10K (7:00 per mile). If a race is not present on our site that you think should be please contact us. 3. Below are some examples of varied paced long runs I was doing prior to running 2:19:35 for the marathon. WebIt is advised to have been consistently running 3-4 miles 3 times a. week for 1 year prior to starting this training plan. What kind of food you ask? DL light / FS 2-4-6-3-2 min DL fast, in between 2 min trot / 15 min slowing down. Running a faster Marathon will have meant you will already have run a Marathon, ideally something close to our 4:30 target time Marathon schedule. Endurance runs. 7. I talk about this in the Sub 3 Hour Marathon Blueprint course in depth. Athletes need to also focus on recovery. .css-17zuyas{display:block;font-family:Sailec,Sailec-fallback,Helvetica,Arial,sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-17zuyas:hover{color:link-hover;}}@media(max-width: 48rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 40.625rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 48rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 64rem){.css-17zuyas{font-size:1.2rem;line-height:1.4;}}.css-17zuyas h2 span:hover{color:#CDCDCD;}Kipchoge's 80/20 training strategy explained, Free marathon training plans for every goal, RW's 16-week sub-4:00 marathon training plan, The golden rules of first-time marathon training, How to avoid 'hitting the wall' during a marathon, When to start training for a spring marathon, 17 celebrities who ran London and their times, How to use the London Marathon tracker app, 25 key rules of how to train for a marathon, Paula Radcliffe's top tips for marathon training, Runner's World, Part of the Hearst UK Wellbeing Network. This pace will feel extremely easy and you will be tempted to go faster because you feel good. Again, cant thank you enough Josh for your program and all the work you put in to it! One of the focus points of my programs are that they are 16 weeks in length. WebMarathon Training Schedule (target time 3:30) To achieve a Marthon time near 3:30 you should already be be able to run a full Marathon and a fairly quick Half Marathon. If you have run close to 3:30 before or ran around 1:38-1:44 for the half marathon distance then this plan is perfect for you. 01:00:00. The last workout we do leading into the marathon is a 3 mile run at sub 3 30 marathon pace. Get the benefit of Guided Runs with Nike Run Club coaches, Nike Training Club workouts, and mindset, nutrition and recovery tips. The new and improved Sub 3-Hour 30-Minutes Marathon Training Plan with specific strength training is designed for runners who want to run inside 3:30 in their next marathon. Repeat cycles as directed. Sunday. For a sub 4.15 for the marathon you have to go under an average a pace of 9:43 minutes/miles or 6:02 minutes/km. Typically, you will need to run three to five times a week and increase your mileage as your race day get closer. Plans are only guidelines. Sit water bottles out every 3 miles and practice drinking. WebThis 30-week Personal Best Marathon Training Program is designed for experienced runners, those who have run two or three or more marathons and who Senior The Senior program is a special schedule designed for experienced runners, who want to keep their weekly mileage relatively low. The key is to lengthen the time spent at this intensity. To run a 3:30 marathon, you need to run 8 minutes per mile, or 4:58 per kilometer. the best marathoners in the world spend about 40 percent of their weekly volume at this effort. It is not an easy program. Adapted from Hal Higdon training plans. 3:30 Marathon Training Plan. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music. If youre reading this and are a female runner, a sub 3:30 marathon will qualify you for Boston no matter your age*. Tuesdays and Thursdays can be a little slower than 8 min pace. All rights reserved. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. Tables for times from 3 hours to 6 hours, with customizations in 1 minute steps (that is, for example, you can choose 4 hours and 5 minutes, or 4 hours and 6 minutes, and so on). Aerobic runs involve running at a pace thats 30 to 45 seconds faster than your easy pace. Very few runners will get to the end of their marathon training schedule without missing some runs due to illness, injury or life getting in the way. It is not an easy program. To break 3:30, you should eventually be capable of a sub-1:37 half-marathon (7:20 per mile) and sub- 43:00 10K (7:00 per mile). By Runner's World 7 May 2018 An advanced training plan for regular runners aiming to run a sub-3:30 marathon. Check your watch each mile to ensure you are on pace. Right now, you should be running at least 25-30 miles per week, and be able to run for 1:30 non-stop. For this plan, the long run will be one of your two weekly workouts. Much like Thomas explains in the 4 hour marathon guide, planning to run our race at this exact pace leaves little room for error. Copyright This translates to covering 7.49 miles or 12.05km each hour. Try different gels or whatever you plan on ingesting during the race to see how your body handles it. Are you ready to take your training and racing to the next level? Menu. To avoid these being lost in the internet ether, I quickly located copies and rehost them here for people like me that want a solid reference guide for their marathon training plans . It was like no other feeling Ive ever experienced. Much like Thomas explains in the 4 hour marathon guide, planning to run our race at this exact pace leaves little room for error. WebAnd the marathon training journey is the ultimate running experience. Walkers and runners should pace the long one so theres no huffing and puffingeven at the end. Best Nike Shoes For 20233. Marathon Handbook was founded in 2016 and is run by a team of coaches, runners, and fitness enthusiasts. Each phase will follow the weekly schedule outlined above, but the intensity, length and type of workouts will vary from phase to phase. If you have been training at a moderate level for several months, you could potentially skip the first four weeks of the training plan. You do not want to sip in the marathon. 3:30 Marathon Training Plan. This one is designed around the 3:30 goal, which is fairly ambitious so good for runners who have previously booked a sub-4hr marathon and are looking to PR. DISCLAIMER: We try to ensure the absolute accuracy of the Those that are doing it are also training in a specific way. The question of how much food do you eat is unique to every person. The weekly mileage run in each training plan varies greatly depending on your target time. Break 4:45 in the Marathon 16 Week Training Plan. ASICS_TRAININGPLANS_Sub 3.00 ASICS_TRAININGPLANS_Sub 3.30 ASICS_TRAININGPLANS_Sub 4.00 ASICS_TRAININGPLANS_Sub 4.30 If none of these apply to you, I would proceed with caution. While most runners are typically training between 20 35 miles per week, youll need to step up your game. It is not an easy program. Any marathon training plan, but particularly one pushing for a time goal, should follow the wave method. Remember, watch your pacing in the early stages of this race too. In addition to this, there are a few prerequisites I would recommend before attempting this training. Not the right plan for you? The thing we want to avoid is running too hard early and then crashing over the last 10k of the race. Aim for sub-1:40. Stack a tough day and a long day back to back to aid in building increased resilience, Give yourself a rest after a long, tough weekend so you can adequately attack the next weeks runs. How can you get this pace to feel easier? Thanks for all your help. WebWhether you are training for the Boston or the London Marathon, Caffeine Bullet marathon training plans ensure that you peak on marathon day and run a personal best, no matter what your level or ability is. Break 4:30 in the Marathon 16 Week Training Plan. Designed for beginners, its a 16-week marathon training plan, plus one extra week leading up to race day. The wave method is essentially routine increases in volume for 1-3 weeks, followed by a 1 week taper or lighter week. To beat 3.15 for the marathon you have to go under an average a pace of 7.26 minutes/miles or 4:37 minutes/km. That gives your body the chance to refuel, recover and rebuild before the next workout, increasing your running performance and decreasing your risk of energy. In build phase, the runs (even the recovery ones) get progressively longer, and youll be asked to push the tempo/race pace runs for more and more minutes & miles. For instance, if you wanted to do your long run on Saturday, your off day would now be Friday, and the workout would now be on Tuesday. WebSub 3:30 Marathon Training Plan. My aim is to always help athletes regardless what level you are currently at. Since the long runs will be similar to your marathon in terms of duration, its a great time to dial in your race day kit and nutrition.I would also encourage you to plan your long runs to be similar to the race in terms of elevation. Join over 100,000 runners and get our top 10 fresh articles and tips straight to your inbox every Monday morning + a free copy of my ebook, The 26 Golden Rules Of Running! Running shoes: Use these shoes only for running and avoid keeping them on for running errands. To run under 6 hours for the marathon you have to average a pace of 13:43 minutes/miles or 8:31 minutes/km. The B.A.A. 3:30 Marathon Training Plan PDF All rundreamachieve training plans come in powerpoint PDF format. This plan gives you 20 weeks to get ready for your sub 3:30 marathon attempt. WebHere are the 7 Finishing Time Goal Marathon Training Plans that I currently offer: Break 5 Hours in the Marathon 16 Week Training Plan. all-about-marathon-training.com. 1 day of rest, 6 days of running. To beat 5.30 hours for the marathon you have to go under an average pace of 12:35 minutes/miles or 7:49 minutes/km. Choose any 4 days of the week that works with your schedule. Endurance runs. Due to the length and unpredictable nature of a marathon, many runners will run a slightly positive split for their race. WebYour sub 3:30 marathon training plan is measured in weeks, and each of those weeks will follow a pattern like the below: Monday: Rest day Tuesday: Workout (tempo, interval, etc.) By Runner's World 7 May 2018 An advanced training plan for regular runners aiming to run a sub-3:30 marathon. The best way to run a marathon is with a slight negative split. They can make you feel more sluggish, and even slow you down on some of those longer runs. What I love about strides is you will, over time, have spent several miles or kilometers at sprint paces. The long run is also a great time to practice your hydration and fueling strategy. Break 4:15 in the Marathon 16 Week Training Plan. Long slow runs: These runs are planned on day 7. Run easy for a mile to cool down. For the mileage listed, feel free to add or subtract 1 or 2 miles as needed. PureGym Personal Trainer and Triclub Run Coach, Ian Scarrott, has created a comprehensive 20 week training plan to get you marathon ready. Sorry there are no races matching your search term/s. WebHere are the 7 Finishing Time Goal Marathon Training Plans that I currently offer: Break 5 Hours in the Marathon 16 Week Training Plan. Adapted from Hal Higdon training plans. So, you have to think outside the box in order to bring it to fruition. The 2014 Boston Marathon. You should always be able to have a conversation without feeling out of breath. However, there is a lower chance of success and higher chance of injury if none of the above apply to you. While most runners are typically training between 20 35 miles per week, youll need to step up your game. Fast link: Marathon in 3 On race day, this is the pace youll want to make sure you are hitting. The issue comes with the attitude that youve been training super hard and long for weeks leading up to this, so a dramatic cut in volume feels.. well, it feels wrong. If you have run close to 3:30 before or ran around 1:38-1:44 for the half marathon distance then this plan is perfect for you. Again, this is just an an overview of some of the things you really need to be thinking about to succeed. rest day. You are running between 85 to 88 percent of your maximum heart rate at these efforts. This in our opinion is the optimum length. Long run Much like an easy run, this is a long, slow distance run that will build your endurance. This plan was designed around an 18-week schedule. While most runners are typically training between 20 35 miles per week, youll need to step up your game. Running apparel: Choose wicking fabrics that help you regulate your body temperature. On Mondays and Fridays, you will include strides in your training run. Break 4:15 in the Marathon 16 Week Training Plan. Heart rate monitor training will ensure you are not running anaerobically on aerobic days. Break 3:30 Marathon Plan 16 week training plan with 3152 miles per week. Aim for a sub-43:00 10K. Aerobic runs involve running at a pace thats 30 to 45 seconds faster than your easy pace. Ouch. This 12-week plan is intended for a seasoned marathon runner who has run a marathon within 20 minutes of goal time in the past year. The main reason longer is better is you won't be in a rush. They do not seem to be so easy to find online anymore so here they are for you to download and enjoy. WebPlan Description. Best feeling in the world making it through the Ironman. Menu. This translates to covering 7.49 miles or 12.05km each hour. So, the benefits of the hard training you to do today will be seen several weeks and months from now. Much like Thomas explains in the 4 hour marathon guide, planning to run our race at this exact pace leaves little room for error. This is the heart and soul of marathon training. 3. However we accept no responsibility Please note that some additional stretching and massage is also integrated in the plan. Marathon 3 Run #3 LR: 11 miles at TMP (target marathon pace) + 30 seconds/mile. This translates to covering 7.49 miles or 12.05km each hour. Thu 1M jog, then 3M (23 mins) tempo, then 1M jog. WebThe Coach of professional Champions and many agegroup Winners has build this plan to bring you to the Marathon finish in Sub 3.30 hours. All rights reserved. Supercompensation Explained: What Is It + How Does It Work? Those that are doing it are also training in a specific way. I bought his program in February 2021. Run #4 ER: 4 miles. WebHow Long Is The Marathon Training Schedule? That gives your body the chance to refuel, recover and rebuild before the next workout, increasing your running performance and decreasing your risk of energy. Marathons. It should also show you what not do to so you don't have to continue to make the same mistakes other marathoners make. You need to be drinking so that you don't become dehydrated. RACE PACE: <8:00/MI. He is currently training for Bolder Boulder, Leadville Marathon, Pikes Peak Marathon, and Kansas Rails to Trails 100 miler. Thats why I recommend aiming for 7:50 per mile (4:52 per kilometer) as your goal pace. This translates to covering 6.55 miles or 10.55km each hour. Thats why I recommend aiming for 7:50 per mile (4:52 per kilometer) as your goal pace. This also means you should be able to run faster than that pace for shorter distances. WebThe weeks and months it takes to get you to that point, however, are less erm, exciting. 2023arenacreations, ASICS TRAINING PLAN for Sub 3.00 marathon, ASICS TRAINING PLAN for Sub 3.30 marathon, ASICS TRAINING PLAN for Sub 4.00 marathon, ASICS TRAINING PLAN for Sub 4.30 marathon, ASICS TRAINING PLAN for Sub 5.00 marathon, Privacy Practice relaxation. Web20 min DL easy / 30 DL medium / 10 min DL easy / 5 increase runs up to 90m / light strengthening exercises. DL light / FS 2-4-6-3-2 min DL fast, in between 2 min trot / 15 min slowing down. The B.A.A. You might be tempted to push harder or go longer in this phase because you feel like youre not doing enough but resist this urge, those hard/longer runs are coming. Don't wait until you get hungry or fatigued. Lets talk a little bit about what a sub 3:30 marathon training plan looks like, who its for, and how to get started. These will include: If 3:30 isnt fast enough for you, you can always check out the sub 3 hour marathon plan. shown within all our pages and the provided race information. Everyone pushing to break the 3:30 marathon is already competitive. Most runners have at 2. 2. "Hills are a great place to begin training, as they support the development of leg strength and benefit biomechanics by encouraging the use of the posterior chain ," explains Stowe. So, we continue to remind the legs of what we are training them to do only a few days out from the main marathon. Fitness Website design by Copter Labs, LEARN MORE ABOUT OUR PRIVATE, MEMBERSHIP COMMUNITY. Most runners have at 2. If your marathon has rolling hills, incorporate those into your long run. Males 55 and older can also qualify for Boston with a sub 3:30 marathon. Designed for beginners, its a 16-week marathon training plan, plus one extra week leading up to race day. *One note, because of the Boston Marathons rolling signups, sometimes you can run a qualifying time and not get in because the slots fill up before you are allowed to register. Those that are doing it are also training in a specific way. The reason being is you want to ensure your tendons, ligaments and muscles are prepared to handle the training. The athlete will have a hard time sustaining pace unless he or she is instructed to do so. Mile repeats After a one-mile warm-up, run one mile at the given pace, then jog very slowly for half a mile to recover. The faster you are seeking to run the more that is going to be required out of you. To beat 3.45 for the marathon you have to run under an average a pace of 8.34 minutes/miles or 5:19 minutes/km. Web20 min DL easy / 30 DL medium / 10 min DL easy / 5 increase runs up to 90m / light strengthening exercises. A sub 45 minute 10k is 7:15 mile pace (4:30 kilometer pace). WebOur free beginner's, improver's and advanced training plans have been carefully put together by Martin Yelling, our official coach for the TCS London Marathon, whose training plans and advice have helped thousands of participants to smash their marathon goals. WebTrain smart with a marathon training plan by Joe Friel, best-selling author and internationally recognized endurance coach. To stay energized throughout the run, be sure to refuel at regular intervals, say every 45 minutes. VIEW SCHEDULE. which should be adapted based on individual needs. Wednesday: Easy run Thursday: Workout (tempo, interval, etc.) Adam Rabo has been running since junior high. WebMarathon Training Schedule (target time 3:30) To achieve a Marthon time near 3:30 you should already be be able to run a full Marathon and a fairly quick Half Marathon. The problem with taper is more psychological than it is physical. So, they will not fatigue you. It is important to say that a training plan is a general guide to what mileage and workouts you should be achieving each week. There will also be some workouts on the down weeks where we focus on critical velocity (CV) pace. Just focus on covering the distance for the day feeling strong. Sunday. Youre looking to find quality, whole foods to eat doing your best to avoid overly processed foods (which yes, also include those super tasty double chocolate meal replacement bars). The less tension and stress the better you are going to run. For an average marathon training plan, its usually 16 to 20 weeks long. The purpose of base phase is to well build a base level of fitness where you can begin stacking more difficult and longer runs with a reduced risk of injury. Run #3 LR: 11 miles at TMP (target marathon pace) + 30 seconds/mile. My guess is great. It can be difficult to stick correctly to a full 20 week plan and it could be said that 12 week plans are a little short particularly if you have not been running a decent regular weekly mileage in the build up to starting the plan. This translates to covering 5.82 miles or 9.37km each hour. "Often, hills 1 day of rest, 6 days of running. It is. -1 mile warm-up, 8x800m@3:22-3:30 with 2-3 minutes rest (rest based on level of fitness), 1 mile cool-down, -2 mile warm-up, 61 mile@6:35-6:45 with 60 seconds to 4 minutes rest (rest based on fitness), 1 mile cool-down, -1 mile warm-up, 16x400m@1:39-1:43 with 60sec to 2 minutes rest b/t reps (rest based on fitness), 1 mile cool-down.
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