Holy smokes, we're into week 10 already! Wow, time is flying by...
Okay, we are heading into the most challenging part of our training - the next 6 weeks will push your body well beyond anything you've done to date.
So, with that in mind, please listen to your body. If you're tired, rest. If you need a day off, take it. If you feel pain in a joint, bone or connective tissue, address it right away. Rest takes care of most issues, but sometimes a visit to the doctor is needed.
We have a lot of work over the next 6 weeks, five of which will be increases in mileage. Let your energy and pain be your guide. Pain that persists after a run should be checked out.
I don't want to "sound the alarms" but would rather we all train smart so we're prepared and ready to run the event of our lives on May 3, 2009.
Here's the game plan for this week:
Monday: Cross-training day.
Tuesday: Another easy pace 5 mile recovery run.
Wednesday: Another cross-training day. Stay strong. Strengthening the quads, hamstrings, glutes and calves protects your knees, shins, feet, low back, etc. Take care of your "shock absorbers".
Thursday: Another 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=2T0JJPDXHQP1YXKO00Y4WW
Friday: Cross-training day.
Saturday: A new distance - 20 slow miles. Take plenty of water (hide bottles along the route as needed). Walk when you need to walk. Remember, the most important thing is the distance, not the pace. I will be solo on this long run - Carolyn, Kayla and I will be in Orlando for a quick 3 day trip to Disney and Sea World. I'll definitely miss the great conversation and the blinking blue lights!
Sunday: Rest! For the next 6 weeks, make sure you're getting lots of 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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