Hold on tight, the rubber meets the road over the next 3 weeks before we taper back in prep for the Pig.
Although I am considering a small modification, the next 3 weeks are intense. More than at any time during our training, it is CRITICAL that you take care of your legs through proper strength training, stretching and rest. We have some very long runs ahead, starting with Saturday’s 22 miler.
I’m considering backing off in mileage for NEXT Saturday’s scheduled 23 miles. I’m going to consult with a former teacher of mine, a Ph.D. in exercise physiology – I’ll discuss the condition of our training group to get his opinion. He’s worked with a lot of professional athletes, including marathoners. I’ll keep you posted in next week’s update.
Okay, so here's the game plan for this week:
Monday: Cross-training day. In the books.
Tuesday: 5 mile recovery run. In the books. Sorry my update is late this week – there was lots going on here at the studio yesterday and I was unable to write.
Wednesday: Another cross-training day. Stay strong. Work your legs with 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 during these long mile weeks.
Thursday: 10 miles at marathon pace, up one mile from the last pace run. You can use the running calculator to determine your per mile pace here: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
Friday: Another cross-training day.
Saturday: 22 miles! Go at a comfortable pace. Go slow, walk when you need to walk. The most important thing today is to cover the distance, not your pace. Better too slow than too fast. Remember, we need recovery time for the next couple of long run weeks.
Sunday: Rest!
The full 18 week running schedule is here!
See many of you on Thursday 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
Tuesday, March 24, 2009
Monday, March 16, 2009
This Week's Running
We are one day short of 7 weeks before the big day, The Flying Pig Marathon. How are you feeling? Excited? Nervous?
I hope you are starting to feel prepared in spite of any jitters for the marathon. Yep, we have 3 REALLY big training weeks in front of us, and 4 easier recovery weeks, but we’re DEFINITELY making progress!!
This week is all about EASY. As a former Commodore says, “Easy Like Sunday Morning”! Okay, I lost anyone born in the ‘80s on that one…but if you’re dying to hear a classic, click here!
Now that you’re starting to think I’ve lost my marbles, here’s the plan for week:
Monday: Cross-training day. That one’s in the books!
Tuesday: Another easy pace 5 mile recovery run. Go easy! Recover!
Wednesday: Another cross-training day. Stay strong. Strengthen the quads, hamstrings, glutes and calves to protect your knees, shins, feet, low back, etc. Take care of your "shock absorbers".
Thursday: This week is about stepping down, so we’re doing a 6 mile marathon pace run. Lower miles this week in total, allowing our bodies to take a much needed break. Remember, we have 3 consecutive mileage increase weeks, so ward off any temptation to do more! You can use the running calculator to determine your per mile pace here: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
Friday: Cross-training day.
Saturday: A small deviation from the original schedule, we’re doing 10 miles, slow and (yep, you guessed it) EASY. Sunday: Rest! For the next 7 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
I hope you are starting to feel prepared in spite of any jitters for the marathon. Yep, we have 3 REALLY big training weeks in front of us, and 4 easier recovery weeks, but we’re DEFINITELY making progress!!
This week is all about EASY. As a former Commodore says, “Easy Like Sunday Morning”! Okay, I lost anyone born in the ‘80s on that one…but if you’re dying to hear a classic, click here!
Now that you’re starting to think I’ve lost my marbles, here’s the plan for week:
Monday: Cross-training day. That one’s in the books!
Tuesday: Another easy pace 5 mile recovery run. Go easy! Recover!
Wednesday: Another cross-training day. Stay strong. Strengthen the quads, hamstrings, glutes and calves to protect your knees, shins, feet, low back, etc. Take care of your "shock absorbers".
Thursday: This week is about stepping down, so we’re doing a 6 mile marathon pace run. Lower miles this week in total, allowing our bodies to take a much needed break. Remember, we have 3 consecutive mileage increase weeks, so ward off any temptation to do more! You can use the running calculator to determine your per mile pace here: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
Friday: Cross-training day.
Saturday: A small deviation from the original schedule, we’re doing 10 miles, slow and (yep, you guessed it) EASY. Sunday: Rest! For the next 7 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
Tuesday, March 3, 2009
This Week's Running...
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
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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