Five Weeks Until 10K...

Okay, how was the 5 mile run on Saturday? How did you feel when you finished? If you didn’t attack the run too aggressively, you should have felt awesome at the finish…and your body should have felt great on Sunday.

Remember, long runs should ALWAYS go about 2 minutes per mile slower than a what you can typically run. Going slower DOES NOT adversely impact cardiovascular endurance, but it DOES keep the body from becoming beat up. Until we taper down our long runs (just before a 10K or Half, for example), just plan on running slowly and taking lots of walking/water breaks on Saturdays.

Signs You’re Running Too Fast on the Long Run:

• Needing more than an hour afternoon nap the day of your long run (assuming you weren’t already sleep deprived)
• muscle soreness in your legs that lasts more than two days
• difficulty breathing during any part of your run – inability to hold a conversation during the run
• a feeling of “hitting the wall” in the last mile or two of the run
• a general feeling of agitation at the end of the run
• nausea or lightheaded

This week our schedule is the same; we’ll do another 5 mile run on Saturday. Until the 10K event, plan on increasing by one mile every other week. So this week we’re at 5 miles and then the following Saturday we’re up to 6 miles. Here’s the schedule:

Monday - Adventure Boot Camp
Tuesday - Run 30 min
Wednesday - Adventure Boot Camp
Thursday - Run 30 min
Friday - Adventure Boot Camp
Saturday - 5 Miles
Sunday - Rest

Here's to another great week of training!!

Your friend in fitness,
Brian Calkins - Cincinnati Fitness