3 Weeks Away...

This week's email includes an overview of our training and what’s to come in the running updates as we prep our last few weeks for the Half.

This week there are no intervals. The hilly longest distance to date was a bit intense, so we’ll do regular runs of 45 minutes on Tuesday and Thursday. This weekend will be our longest run before the Half as we go for 13.2 miles (half marathon distance). With each new distance, do the best you can to keep the route as flat as possible. We’ll have plenty of hill work after Columbus for those preparing for the Pig.

We’ll go back to intervals one more time next week (Oct 7), and then begin to taper back in preparing for the half. The weekend run before Columbus (Oct 11/12) will be “only” 8 miles.

Why should we taper down before the Half?

For some people, the idea of backing off on their training just before the big race seems counterintuitive. We’re actually not going to miss a Tue/Thurs/Wkend run, but rather we’re going to back off on the distance in the final 2 weeks leading up to Columbus. During this period aerobic capacity will NOT be diminished in any way.

In fact, a review of 50 studies on tapering published in the journal Medicine & Science in Sports & Exercise shows that levels of muscle glycogen, enzymes, antioxidants, and hormones - all depleted by high mileage - return to optimal ranges during a taper. The muscle damage that occurs during sustained training is also repaired. And if that isn't enough, immune function and muscle strength improve, as well, which reduces the odds you'll catch a cold or sustain an injury just before the race. And for those shooting for a specific time goal, the average performance improvement by those who tapered in these studies was 3 percent. That works out to be an improvement of almost 20-30 seconds per mile!

In short, the taper will allow each of us to perform at our best while enjoying our first major event!

Can you make it for lunch?
For those doing the Columbus event, we’re planning on grabbing some lunch after the Half to celebrate our achievement (the carb reloading party!!). Details on where and when will follow…

Here's this week's schedule:
Monday- Boot Camp or XT
Tuesday- Run 45 min
Wednesday- Boot Camp or XT
Thursday- Run 45 min
Friday- Boot Camp or XT
Weekend- 13.2 Miles Slow & Easy

Next week I’ll send information on proper nutrition for optimally fueling the body several days prior to the Half.

Your friend in fitness, Brian Calkins

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665 www.CincinnatiFitness.com