Monday, September 29, 2008

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

Monday, September 22, 2008

Just Less than 4 Week to Half Marathon...

Sounds like everyone felt very good over the weekend with their 11 miles. I've noticed a confidence in everyone after completing this past long run - we're not far off from the half marathon distance. Nice work! Keep those long ones slow and you should continue to feel great as you finish them.

Tomorrow we'll do interval training again with 12 400 meter up tempo intervals, followed by 12 200 meter slow jogs (alternating). For those not running with the group tomorrow, please make sure you jog an easy pace for at least a half mile (preferable a full mile) as a warm up before your first 400. Below is a little more information on the benefits of doing 400 meter up tempo intervals.

Thursday wiill be a steady state 45 minute run, then we're bumping up to 12 miles for the weekend. Leigh will cordinate when and where we meet this weekend.

Here’s this week’s schedule:

Monday – Boot Camp or XT
Tuesday - 12 x 400
Wednesday - Boot Camp or XT
Thursday - Run 45 min
Friday - Boot Camp or XT
Saturday - Rest
Sunday – 11 Miles Slow and Easy

Physiological Benefits to Interval Training

Interval training allows for several significant physiological responses at maximum capacity. Your heart rate and VO2 (oxygen consumption) reach maximum. Your effort is very hard and lactate elevates higher and higher. Breathing, as you certainly know, is at full capacity.

There are two key adaptations that occur with interval training. The first is neuromuscular. Research has found that during repeat intervals, groups of individual muscle fibers become more coordinated in their "firing" (contracting) so that you can achieve greater power and speed. Likewise, various muscle groups (like the quadriceps, for example) get "in sync" with each other resulting in faster turnover and a smoother stride. Essentially, the body becomes more efficient and coordinated at turning your legs over very fast, allowing your running economy to improve.

The second adaptation affects the bicarbonate buffering system. Stay with me here, I promise this will make sense. Since up-tempo interval training creates large accumulations of lactic acid, these sessions challenge the body's ability to remove it. With repeated exposure to elevated lactate levels, the body improves its ability to quickly remove it. (Excessive lactic acid is that feeling when the body wants to shut down and stop moving – increasing the lactic threshold offers enhanced speed and endurance benefits).

You feel these adaptations (improved neuromuscular function and lactic acid buffering) as a smoother, less jerky stride when running at full speed. You start to feel smooth and powerful in your stride. Interval training greatly impacts the torso of the body as you begin to run not just with your legs but to generate power through your core – the stomach, pelvis and hips.

Many elite runners discover when the incorporate interval training into their running they are less likely to be injured, can tolerate speed and stamina training better, in addition to having a stronger performance at the end of long distance events.

See many of you in the morning at the track...

Your friend in fitness, Brian Calkins

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

Tuesday, September 16, 2008

5 Weeks from Columbus Half Marathon...

Today's post will be short and sweet...

Today (Tuesday) we'll do interval training again with 10 400 meter up tempo intervals, followed by 10 200 meter slow jogs (alternating). I know it's rough, but again, it's a tremendous method to increase your cardio endurance and pace.

Here’s the quick reference of the pace you’ll shoot for during each of your 10 intervals:

  • 10K Time of 52:00 = 114 seconds for each .25mile interval (each fast quarter mile lap should be run at 1 minute, 54 seconds)
  • 10K Time of 56:40 = 124 seconds for each .25mile interval (each fast quarter mile lap should be run at 2 minutes, 4 seconds)
  • 10K Time of 59:00 = 130 seconds for each .25mile interval (each fast quarter mile lap should be run at 2 minutes, 10 seconds)
  • 10K Time of 65:00 = 143 seconds for each .25mile interval (each fast quarter mile lap should be run at 2 minutes, 23 seconds)

For the long weekend run, we're bumping up to 11 miles in an effort to get to our half marathon distance before October 19th. Since we're adding 2 miles from last week's long run, remember to go slow and take walking breaks as needed.

Here’s this week’s schedule:

Monday – Boot Camp or XT
Tuesday - 10 x 400
Wednesday - Boot Camp or XT
Thursday - Run 45 min
Friday - Boot Camp or XT
Saturday - Rest
Sunday – 11 Miles Slow and Easy

Have a great training session today!

Your friend in fitness, Brian Calkins

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

Monday, September 8, 2008

6 Weeks from Half Marathon + Interval Training

I hope everyone enjoyed the long run over the weekend. This coming weekend we’re up to 9 miles. And I know I’m a broken record, but make sure your long runs are at least 2 minutes slower (per mile) than your 10K pace from the Labor Day run.

The biggest change this week will be our incorporation of interval training. Below is some information on the benefits of interval training, as well as how we’ll do it. Intervals start tomorrow!!

Interval Training

Interval running, repeating short, fast runs close to maximal aerobic pace, is the fastest method to improve cardiovascular endurance and aerobic power in preparing for a half or full marathon.

The pace that you’ll run each interval can be calculated by multiplying your best 10K time by 2.2. This gives your maximum aerobic 400 meter time in seconds. For example, if you run a 60 minute 10K, you should run your 400 meter intervals no faster than 60 x 2.2=132 seconds.

Because this maximal aerobic pace can only be maintained for approximately 12 minutes without stopping, fast run distances of much shorter duration allow a greater total work load to be completed. Most research indicates fast runs of 400 – 800 meters to be most effective for improving VO2 Max. And since the goal of interval training is to maintain the cardiovascular system near its maximum aerobic limit, rest intervals should be short, about 1/2 of the fast distance or less and should be run slowly rather than walked to decrease lactic acid buildup in the muscles.

We’ll be starting with eight to ten 400 meter intervals (which is one full lap around a track, or .25 miles), followed by eight to ten 200 meter slow run or jog recovery repeats (or one-half loop on the track or .125 mile recovery).

Here’s a quick reference of the pace you’ll shoot for during each of our 8-10 intervals:

  • 10K Time of 52:00 = 114 seconds for each .25mile interval (each fast quarter mile lap should be run at 1 minute, 54 seconds)
  • 10K Time of 56:40 = 124 seconds for each .25mile interval (each fast quarter mile lap should be run at 2 minutes, 4 seconds)
  • 10K Time of 59:00 = 130 seconds for each .25mile interval (each fast quarter mile lap should be run at 2 minutes, 10 seconds)
  • 10K Time of 65:00 = 143 seconds for each .25mile interval (each fast quarter mile lap should be run at 2 minutes, 23 seconds)

I’ll give more information and answer questions tomorrow morning, as will Alicia. For runners in Blue Ash, Alicia has contacted each of you for where you’ll be meeting.

For the Oakley running group, we’ll meet at Shea Stadium located at 2603 Harris Ave, in Norwood at 5:30am, the normal start of boot camp. Click here for map and directions.

Here’s this week’s schedule:

  • Monday – XT
  • Tuesday - 8-10 x 400
  • Wednesday - XT
  • Thursday - Run 45 min
  • Friday - XT
  • Saturday - Rest
  • Sunday – 9 Miles Slow and Easy

Have a great training session tomorrow!

Your friend in fitness, Brian Calkins

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


Tuesday, September 2, 2008

10K Congratulations...Preparing for the Half Marathon!

Congratulations to Jill, Rebecca, Toye, Lisa, Wendy, Ellen, Val & Leigh for a tremendous 10K yesterday morning. Each of you worked diligently in preparing for yesterday’s event - and your 6.2 mile time showed your effort. Hat’s off to you!!

As I mentioned a couple weeks back, we’re going to step up our training to be prepared for the half marathon in just under 7 weeks. Monday’s 10K will replace today’s normal training run. Thursday we’ll be back on schedule. Each week, mentally prepare to add minimally a mile to your weekend long run.

In order to ensure you get all the information needed to prepare for the half, including correspondence as we travel to Columbus, please click here to confirm you are training for the Columbus Half Marathon. Regardless, everyone who wants to continue receiving the weekly running update will continue to do so. If you do want to leave the running email list now, please click here.

Next week – The Oakley group will be meeting at 5:30am since we are off from camp. Tuesday we’ll meet at a local track (Mariemont or Smith Road) for interval work. Thursday we can meet wherever the group decides it prefers to run. Track location to be determined later this week.

For the Blue Ash and Florence group, please talk with your boot camp instructor to determine time and locations for your runs next week.

Here’s this week’s schedule:

Monday – 10K Event
Tuesday - Boot Camp or XT
Wednesday - Boot Camp or XT
Thursday - Run 45 min
Friday - Boot Camp or XT
Saturday - Rest
Sunday – 8 Miles Slow and Easy

Your friend in fitness,
Brian Calkins

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