Wow, we're already into week 5 of the Pig training, Leigh! Keep your momentum going strong - we have another long run on Saturday before stepping back the following weekend.
Here's our schedule for this week…
Monday: You know the drill, today is a cross-training day, Adventure Boot Camp or on your own. Make sure you work your leg muscles through walking lunges, squats, deadlifts, etc, to keep the spring in your running stride and your body's shock absorbing system strong.
Tuesday: Another easy 4 miles recovery run. If you're feeling the pounding of the long runs in your knees, shins, low back, feet or anywhere else, consider 40 minutes on an elliptical to ease up on your joints.
Wednesday: Another cross-training day.
Thursday: Our second of five Yasso training runs on a track. As a reminder, we're running twice around the track (800 meters) for 4 minutes, if you want to run a 4 hour marathon (or four minutes and 15 seconds if you're shooting for a 4 hour, 15 minute marathon, etc). Between the 800's, jog for the same number of minutes it took you to run your repeats. On Thursday will include 7 intervals of 800 meters. I'll meet anyone who wants to run at the Mariemont track here at the studio at 6:40am.
Friday: Another cross-training day.
Saturday: We're adding one mile to last week's long run for 17 miles. Go slow. Next week we'll taper back to 10 miles to allow our body some recovery before going a bit longer the following 2 weeks. One mistake you want to avoid is running these long runs too fast. We did a great job this past Saturday with our pace, but it's worth repeating that we never want to do our long runs faster than about 90 seconds per mile slower than our marathon pace. Running too fast on the long days creates too much stress, coupled with your other training, making it difficult for the body to recover.
Sunday: Rest!
The full 18 week running schedule is here!
With the looming forecast, I'm keeping my fingers crossed that I'll see you tomorrow!
Your friend in fitness! Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
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