Well, based on the feedback, it sounds like 19 miles over the weekend was rather easy for you all. What a group of fitness studs we have in the running group!! ;)
Personally, my body is happy that week 9 is a taper week. Only 12 miles this weekend!Here's the game plan for this week:
Monday: Cross-training day.
Tuesday: We're up one mile, but we're still going at an easy pace for a 5 mile recovery run.
Wednesday: Another cross-training day. Stay strong. Overuse injuries happend when you don't do the in-between lower-body strength training. It happens to all of us, so hit those single leg exercises like lunges, split squats, dead-lifts, etc. Strengthening the quads, hamstrings, glutes and calves protects your knees, shins, feet, low back, etc. Stay strong.
Thursday: This will be our most challenging run of the week - 9 miles at marathon pace. You can use the running calculator to determine your per mile pace here: http://www.swiftpage1.com/SpeClicks.aspx?X=2T0JJPDXHQNQXNJS00Y7WW
Friday: Another cross-training day.
Saturday: 12 easy (translation = SLOW) miles. Recuperation week. Your body needs to back down, so go about 90 seconds to 2 minutes slower than your ideal training pace.
Sunday: Rest!
The full 18 week running schedule is here!
See many of you in the morning!!
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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