Next Week's Running Schedule...

Okay, we have our 5 mile long run coming up this morning, leaving from the studio.

Since many of you likely will not get this email until after the run is complete, how was the run on Saturday? How did you feel when you finished? If you didn’t attack the run too aggressively, you should have felt awesome at the finish…and your body should feel great on Sunday.

Remember, long runs should ALWAYS go about 90 seconds per mile slower than a what you can typically run. Going slower DOES NOT adversely impact cardiovascular endurance, but it DOES keep the body from becoming beat up. Until we taper down our long runs (just before a 10K or Half, for example), just plan on running slowly and taking lots of walking/water breaks on Saturdays.

Signs You’re Running Too Fast on the Long Run:

• Needing more than an hour afternoon nap the day of your long run (assuming you weren’t already sleep deprived)
• muscle soreness in your legs that lasts more than two days
• difficulty breathing during any part of your run – inability to hold a conversation during the run
• a feeling of “hitting the wall” in the last mile or two of the run
• a general feeling of agitation at the end of the run
• nausea or lightheaded

Next week’s schedule is below; we’ll go up to 6 miles on Saturday (August 1) for those training for the 10K AND Half Marathon. If your training ONLY for the 10K, the next Saturday’s run will only be 5 miles.

Here’s the schedule:

Monday - Adventure Boot Camp
Tuesday – 4 miles – easy pace
Wednesday - Adventure Boot Camp
Thursday – 4 miles pace run
Friday - Adventure Boot Camp
Saturday - 5 Miles
Sunday - Rest

So, what is a pace run, you ask?

Race Pace is the pace you plan to run in the 10K or 1/2 marathon. If you're training for a 2:00 1/2 marathon, your average pace per mile is 9:09. So you would run that same pace during our Pace runs on Thursday’s.

How do you figure that out? Use the following calculator here – just plug in your 5K time to get started.

Here’s to a great week of training!

Your friend in fitness,

Brian Calkins

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