This Week's Running Update...

This email was supposed to go out yesterday, but we had a snafu with the email program...sorry it's a day late!

This time of the year things begin to get a bit more hectic as we move closer to Thanksgiving and the travel, social & family events kick in. I’m going to continue to send out weekend running updates (without much new running information) that you can modify to fit your schedule. Come January, we’ll get much more specific and focused as a group in training for the Flying Pig.

Also, if you’re experiencing any joint pain or other injury, now is a good time to maintain your current fitness level with some cross-training. I’m going to use the next 2 weeks to alleviate some foot pain I’ve been having lately by using the elliptical machine.

In addition, if you are a 5-day per week boot camper AND running on a regular basis, your body may be ready for a little bit of a break. Doing too much leads to overtraining and diminishing returns from exercise. Remember that improvement occur only during the rest period following hard training. If sufficient rest is not available then complete regeneration cannot occur. If this imbalance between excess training and inadequate rest persists then performance will eventually plateau and decline. Overtraining can occur from either too much training or too little rest, or often a combination of both.

If you’re feeling consistently tired, lethargic, weak, or sick, these are classic signs of overtraining. The solution lies in reducing your mileage and/or eliminating a run or two over a couple of weeks. Just listen to your body and do what’s best for you.

And finally, the Oakley running group will now be meeting at our studio through mid-April as boot camp has moved to Cincinnati Tae Kwon Do (next to the studio) for the winter.

Here’s this week’s outline for you to incorporate as you see fit:

Here the schedule for those who've been running for several months:

Monday - Boot Camp or XT
Tuesday - Run 45 min
Wednesday - Boot Camp or XT
Thursday - Run 45 min
Friday - XT or Boot Camp
Saturday - 9 Miles

Here the schedule for the newer members of the group:

Monday - Boot Camp or XT
Tuesday - Run 30 min
Wednesday - Boot Camp or XT
Thursday - Run 30 min
Friday - XT or Boot Camp
Saturday - 3 miles slow

See many of you in the morning...

Brian Calkins

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105www.CincinnatiFitness.com