Next Week's Running Sched and Tomorrow's Run...

I look forward to seeing you tomorrow here at the studio at 7am for our 8 mile run!!

For those running Indy, we're one week away!! Next week's training will be light. 4 miles on Tuesday, and another 4 miles on Thursday - both runs should be slow and easy.

Here's next week's training:

Monday – Boot Camp or XT

Tuesday - Run 4 miles

Wednesday - Boot Camp or XT

Thursday – 4 Mile Easy

Friday - Boot Camp or XT

Saturday – Indy Half Marathon (for those not going to Indy 9 miles easy)

Here are some tips for the Indy Half...

Packing: Think of all the steps and things you’ve needed for each of our long runs and make sure those items are packed for Sunday morning. Don’t forget your GU, sports drinks, shoes, Glide, running belt (if you use one), running gear, change of clothes after the race, etc. A friend in Columbus said Sunday morning is supposed to be very cool. Pack both cold and moderate temperature running gear. Click here for Indy weather.

Carb Loading and Hydration starts next Wednesday! Make sure every meal contains whole grain carbs and plenty of water from Sunday through breakfast on Sunday. Remember, each day we need half our body weight in ounces of water for optimal hydration. A 150 pound person should be drinking at least 75 ounces, or slightly more.

Your Race Plan: Mentally plan out how you’re going to run on Sunday. Take caution in starting too aggressively (which is likely to biggest reason for a slower than anticipated time). It’s easy to get caught up in the excitement of the event...or have your competitive juices kick in when the gun goes off...or even to just forget to check your pace with each mile marker.

When you start too fast, your body shifts into your anaerobic energy system too quickly, bypassing the aerobic system, depleting your top energy system that you’ll need toward the end of the event. At a slower, aerobic energy system pace, you can go for a long period, then when you’re ready to kick up your pace, you’ll have several miles of your top energy system available.

Plan your race out in segments and make sure you have plenty of gas in the tank for the home stretch. Check your times at each mile. For example, if your goal is to finish in 2 hours and 20 minutes, you should be averaging about 10:30 per mile. Your first mile will be around 10:30, second mile at 21 minutes, third mile around 31:30, etc.

Remember, start slow. You can always pick up the pace later.

Your friend in fitness,

Brian Calkins

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