Cincinnati Fitness Running

Slow Down on these HOT and Humid Days!

2011-07-19T07:50:00.000-04:00

The hot and sticky days of summer are here. Make sure that you are making some adjustments in your running. Most runners begin to slow down at 55 degrees and start suffering at 65 degrees. Of course, the body can adapt to heat stress and push the threshold up a bit, but you usually can’t run as fast on a 75 degee day as on a 45 degree one. High humidity is also a major problem. It’s like a wet blanket; it doesn’t allow much evaporation or perspiration and your body heat builds up.

If you try to run too hard in hot or humid conditions you’ll hit “the wall” sooner than expected. Trying to maintain a goal pace in heat is like going out too fast early in the race. Temperatures generally increase hour by hour; therefore you must adjust your pace for the temperature expected at the end of the race.

Adjusting Race Pace for Heat: Estimated temperature at finish – Slower than goal pace – 8 min mile becomes…

55-60 degrees – 1% – 8:05
60-65 degrees – 3% – 8:15
65-70 degrees – 5% – 8:25
70-75 degrees – 7% – 8:35
75-80 degrees – 12% – 8:58
80-85 degrees – 20% – 9:35
Above 85 degrees – Forget it… run for fun or hit the treadmill!

(Source: Jeff Galloway)

If you like running, this is for you ...

2011-07-04T18:19:00.000-04:00

Happy Fourth of July.

I hope you're having a wonderful weekend connecting with friends and family, and celebrating the liberties that we are all so fortunate to enjoy.

I wanted to share a quick video for all my running friends out there.

When I completed my first marathon with a pretty decent time, a veteran runner asked me what I thought was the key to my success.

Flattered that one of those "super-fast" guys thought I did well for a "newbie", I was caught a bit off guard by his question, and simply said, "consistency in my training".

After thinking about it, I realized that showing up day after day for months and months, some good days, some bad ones, with tiny (almost insignificant) improvements day in and day out, over time made a massive difference in my running.

Yet, the one thing I noticed only a few weeks after adding in, was 3 series of exercises that really allowed my running to kick into high gear.

I want to share those 3 with you.

If you want to become a better, faster, healthier runner, check this out: http://www.youtube.com/user/CincyBootCamp#p/a/u/0/kYqi7LOVCNM

(One Note on the first series called "The Triple Threat": You'll do the Bridge first, then move right into the Leg Curl without resting, and then right into the Hip Lift, again without resting. All 3 exercises in a row, each exercise for 8-20 reps = 1 set of the "Triple Threat").

If you wanna run fast, these 3 series of exercises are exceptional. http://www.youtube.com/user/CincyBootCamp#p/a/u/0/kYqi7LOVCNM.

Your friend in fitness,

Brian Calkins

Who's the Boss?

2011-05-06T08:22:00.001-04:00

Your musculoskeletal system is the REAL limiting factor in training.

By Greg McMillan

You've been taught to "listen to your body" to avoid overtraining. This listening, however pertains only to the cardiorespiratory system. You can feel your breathing and know when it changes. you can even feel the metabolic system when you do hard repetitions on the track. you can feel the lactic acid locking up your stride.

What you can't feel, however, is the stress on the musculoskeletal system while training. The muscles never say, "Hey, I'm about to tear!" Instead, the say after the fact, "Hey, I'm torn." The bones don't say, "Excuse me, but the stress load along the shin bone is beginning to tear the muscle away from the bone and cause me to micro-fracture." And the plantar fascia never says, "if you don't stop pounding me, I'm going to start telling you with the feeling of a steel spike to the heel on your first step every morning!"

The musculoskeletal system is too nice. It doesn't want to interrupt your enjoyment of the run. It waits for several weeks, when you're in GREAT SHAPE and ready to tear it up; then it speaks up. But by that time, you're so far into the injury that you're in for a long down time.

Training at the Musculoskeletal Level

Instead of listening to the cardiovascular system, we need to program our training with our musculoskeletal system as the gauge. As mentioned, the can't be done by listening to your body. The musculoskeletal system is simply too shy to speak up. So, we need to plan the training with the musculoskeletal system as our limiting factor.

While the musculoskeletal system may be shy, it's extraordinarily plastic, meaning that i can adapt. If you stress a bone, for example, it becomes stronger. That's why weight-bearing exercise is so important for bone health. The muscles react in the same way. You stress them and they adapt to better tolerate that stress. And I don't mean just in the pumping-iron-stress kind of way.

Use the musculoskeletal system guide below to guide your training. The younger you are (especially high school runners) and the more injury-prone you are, the more frequently you need to plan recovery days and weeks. If you were blessed with great biomechanics and a highly adaptable musculoskeletal system, then the less frequently you'll need to take rest days and weeks.

I've created this simple scoring system to help you help your musculoskeletal system. Use it and you'll avoid injury and see your fitness build from month to month, year to year. Rescore yourself every training cycle, as your body should be more injury-resistant as your mature as a runner.

IF you're a new or young runner, are injured once every three months or have dealt with a chronic injury for more than a year, score yourself with a 1.

IF you're a newer or younger runner who has "niggly" injuries that pop up every three to six months, or you're determined to avoid injury by preemptively resting your musculoskeletal system, score yourself with a 2.

IF you're an experienced runner who rarely gets injured but does have a lot of life stress and notices that every now and then a common injury pops up, give yourself a 3.

IF you're a seasoned runner who has never been injured, give yourself a 4. (Lucky you!)

How to use the Musculoskeletal Guide

Your score indicates the number of weeks between recovery weeks. For example, if you scored a "2," then you can train at your 100 percent volume and intensity level for two weeks, and then should plan the next week as a recovery week. If you scored a "3" then you'll train normally for three weeks, and then take a recovery week in the fourth week. The key is to plan for this recovery instead of waiting for an injury to force you to take a recovery week. I recommend reducing mileage by 10 to 20 percent on the recovery weeks, as well as taking an extra day off or easy day, depending on your running frequency. Maybe do one less hard workout during that week or back off on the stress of that workout if you maintain all your hard workouts in your recovery week.

Once you get your score, stick with it for the full training cycle no matter how you're feeling. After all, avoiding interruptions in training is MORE important than doing the greatest training of your life only to be stuck on the sidelines on race day. The greatest challenge is to rest when you're fittest. But it's precisely in this peak performance zone when you're most susceptible to overstressing the musculoskeletal system.

The Alter-G Treadmill: Ideal For Bouncing Back From Injury

2010-07-29T12:36:00.002-04:00

Here's how one Running community member has maintained her half-marathon training while injured.

In the midst of my training for my first-ever half marathon, I've been suffering from posterior tibial tendonitis, which can be very painful to run with, due to the amount of impact. But I've been rehabbing my injury with lots of great tricks that my physical therapists have turned me on to. One of them is the Alter-G Anti-Gravity Treadmill, which offers precise levels of partial weight-bearing so that athletes can train with less pressure on their joints. Usually, I run for 30 minutes on the Alter-G at 70 percent weight, which I suppose is what it would feel like if I were running 30 pounds lighter. It's not as simple as it sounds: Because you're not at normal weight bearing, you have less control when running, which means you need to use more core strength when running to keep everything tight and together. Still, when I'm running on it, I don't feel any pain — and it's easy to run much faster than normal. Lots of fun, and a great way to build back your cardiovascular and running strength when bouncing back from injury!

Whether you're just starting the Couch to 5k program for beginners or are logging miles training for a marathon, the AlterG Anti-Gravity Treadmill can help in a big way.

More information here: http://www.cincinnatifitness.com/running-injury-alter-G-treadmill.html

My favorite post-long run snack!

2010-06-06T11:57:00.011-04:00

Want a recipe to recover fast after a long or hard run?

The simple formula is this: Timing + What You Eat = Fast Recovery!

There is a window of opportunity post workout where your muscles are like a dry sponge – 30 to 90 minutes after you’re finished. When you eat during that window, you provide your muscles the essential nutrients to quickly recovery … allowing for another strong and effective workout next time out.

What you eat is JUST as important as when you eat … and The Optimum Recovery Ratio suggests ingesting one gram of protein for every four grams of carbohydrates.

My 3-year old daughter and I created a very tasty snack that fits closely into the optimal Recovery Ratio ... it's awesome ... and guarantees your kids will eat some extra fruit!

Kayla's Reese Delight

Place 1 robust tbs. of crunchy peanut butter (low fat and/or organic) into a coffee cup - zap in the microwave for 35 seconds to soften
Pour an ounce of organic low fat milk, or almond or soy milk into the melted peanut butter - stir vigorously until mixture becomes a thick liquid
Drop in one full scoop of chocolate Beverly Muscle Provider - mix together thoroughly. You may need to add a little more milk to adjust the consistency - it should be a thick dipping sauce.
Then dip a banana, sliced apples, grapes or strawberries into this heavenly delight ...and ENJOY!!!

There you have it – a delicious treat that even the kids will love!

Your friend in fitness,

Brian Calkins

The Final Prep for the Flying Pig!

2010-04-27T10:42:00.012-04:00

Here we are, the week of your Flying Pig event!

Now that your training is over, there are 3 things you can do to get prepared for a great run on Sunday.

1. Keep all of your thoughts positive!

Too much stress the week of a marathon (half or relay) will take its toll on your physical capabilities and performance on Sunday. This week is all about positive thoughts – there’s nothing else you can do to prepare, other than some short, easy runs, laying out your running gear, and the 2 other keys below. Just remember, YOU ARE PREPARED and you WILL DO WELL on Sunday. The most important thing at this point is to absorb as much joy from this experience as possible. Go to the expo, watch some of the events on Saturday, get into the spirit of the Marathon weekend. This is a special time.

2. Create 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.

You’re going to be jacked up with the crowd and festivities. So again, RELAX.

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 the marathon in 4 hours (or half in 2 hours), you should be averaging about 9:09 per mile. If you have a Garmin the tracks your pace, you’re all set. If you do not, other options include running with a pace group, or plotting out what your ideal time should be at each mile marker.

(You can go to http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm to plug in your ideal completion time and find your per mile pace).

Also, you might consider having two goals, if a finishing time is important to you. An “I’m happy with this time” goal and an “I’m totally thrilled with this time” goal. As an example, I'm running the half on Sunday. My best half time to date is 1:44:50. I'll be happy if I hit that again, but thrilled if I get close to 1:40:00.

3. It’s Time to EAT!

Starting on Wednesday, the goals is to maximize glycogen storage in muscle, which means you need to eat more complex carbohydrates than you normally do.

Remember, all carbs are not created equal. Some supply energy very quickly (with very quick corresponding “crashes” in blood sugar) while others provide a slow, steady stream of energy. Carbohydrates are classified by numbers between 1 and 100, called the glycemic index (GI).

Complex whole grain carbs are generally lower on the GI and filter into your system more slowly. Foods that are low on the GI list tend to keep your blood glucose stable and give you a steady supply of energy, allowing you to maintain longer runs for longer periods of time. Wednesday through Saturday you want a lot of low GI foods – whole grain bread, pasta, rice, cereal and beans.

And you'll want to make sure you're drinking lots of water with those carbs. The idea is to store extra glycogen in your muslces, and that requires plenty of water.

Saturday afternoon/evening, you can transition away from the pastas to more of the simple carbs. Hey, you want a few cookies or other sugary foods? The night before a long run event is the time to do it!

Just be cautious on Saturday, if you've suffered Runners Gut or other digestive problems on long runs, avoid dairy (lactose), fiber and cruciferous vegetables, like broccoli, cauliflower, cabbage and beans; they contain raffinose, a gas-inducing compound.

A simple carbohydrate is high on the GI and dumps into your blood stream very quickly. This is what you want to consume during the Flying Pig, especially if you're doing the full marathon. And whatever strategy you’ve been using for pumping sugar into your system, stay with that system. Gels, sport drinks, or whatever, don’t mess around with changing your approach on race day - whatever you used during your long runs will work for you on Sunday.

Remember, you are creating an experience that you will remember vividly for the rest of your life. Go out on Sunday, enjoy this incredible milestone, and soak up as much of this experience as possible!!

I look forward to seeing you at the Pig - Get Your Oink On!!

Your friend in fitness,
Brian Calkins

One of my Favorite Lance Armstrong Quotes

2010-04-11T07:45:00.000-04:00

"Through my illness I learned rejection. I was written off. That was the moment I thought, okay, game on. No prisoners. Everybody's going down." – Lance Armstrong

What fuels your inner drive to keep training?

Brian Calkins

Alter-G treadmill uses NASA technology to make you feel light on your feet

2010-03-16T08:14:00.001-04:00

by Zachary Lewis

Ever wish you could run on the moon? Well, now you can, sort of, and you don't even have to put on a spacesuit.

You do have to wear spandex, however. That's because this would-be interstellar journey involves a treadmill, specifically, an Alter-G treadmill, a new high-tech device that requires compression shorts and makes you feel lighter when running by encasing your legs in an airtight chamber.

Whether and how such an anti-gravity machine improves one's everyday fitness remain open questions. I only used it for a few minutes. But its therapeutic potential is real, and there's no doubt the Alter-G is unlike any other piece of equipment on the planet.

Conceived years ago by NASA, Alter-G treadmills are now being sold commercially. But at $55,000 a pop, they're not exactly intended for your average weekend jogger, but are, rather, the province of medical facilities and professional sports.

Here in Cincinnati, for instance, I could only track down one, with the Cincinnati Bengals. There's another one up in Cleveland - at the Cleveland Clinic.

Well, until now, that is. Cincinnati's HealthStyle Fitness will be the first in Ohio, Indiana or Kentucky of offer the Alter-G to the public by way of AlterG memberships. http://www.cincinnatifitness.com/running-injury-alter-G-treadmill.html

While runners have been among the first to adopt Alter-G, the machine is probably best for those who can't run. Before and after my session, I saw therapists using the Alter-G with patients who otherwise could barely walk, let alone run. There they were, though, jogging without pain or fear of falling. Amazing.

In most respects, the Alter-G looks and works like a regular treadmill. It has a monitor in front and handles on the side. The belt and frame are perhaps a bit heftier than usual.

The main difference, of course, is the anti-gravity piece, a balloon that inflates from a pump up front to form an airtight chamber around the base and your lower body. To use it, you wear "G-trainer shorts," -- the waist zips into the top of the bag like the waterproof skirt of a kayak.

Once you're locked and loaded, the belt starts moving and you're free to adjust for speed and incline, as on a regular treadmill. Only here, you can also control how much of your weight you want to feel. You can go all the way down to about 20 percent, roughly the same sensation astronauts experience on the moon.

Not that you'd want to go that low. A few percentage points suffice to make you feel lighter and freer, and by 15, you're prancing along like a gazelle. Make that a centaur, since your torso is still fully weighted.

The benefits of running on an Alter-G stem from landing on your toes as you run, rather than your heels. With less gravity to fight, your stride lengthens, and the strain on your knees, hips and lower back disappears. Suddenly it's easy to maintain a swift pace.

The appeal of Alter-G is undeniable. If you're someone who logs mileage every week in lust of a better half or full marathon, yet your body is beat up, this would be a great way to go the distance without risking injury.

And for those who are injured, the Alter-G allow you to continue training, pain free, as you recovery - without losing all the fitness you've worked so hard for!

5 Ways to Train Through the Pain

2010-03-07T09:15:00.002-05:00

By Matt Fitzgerald

Injuries often plague the life of a runner. When they happen, they are painful, debilitating and frustrating. The most frustrating part of being injured is knowing that your hard-earned fitness is deteriorating while you take time off from training to heal.

In fact, this frustration can be so great that runners are often too reluctant to take time off or tempted into resuming training too soon. Consequently, injuries become worse or last longer than they should.

One way to prevent this sort of self-sabotage is to choose a favorite go-to cross-training activity that you can switch to whenever an injury makes running impossible or unwise. Having such a fallback option greatly reduces the temptation to run when you should not because it enables you to preserve fitness even when you cannot run. Obviously, there is no alternative to running that builds and maintains running-specific fitness as well as running itself, but there are some alternatives that come relatively close.

The best running alternatives are those that are most similar to running itself. Activities such as swimming and rowing are not great alternatives to running because, while they stimulate the cardiovascular system, they are arm-dominant versus leg-dominant movements. So what are the best activities for "training through" running injuries? Here are my top five:

Antigravity Treadmill Running

The Alter-G antigravity treadmill is, in my opinion, the single most important running-related invention in history. It is a normal treadmill with a tent-like enclosure attached to it. The user steps through a hole at the top of the enclosure and seals himself in around the waist, creating an airtight seal. The chamber is then pressurized, and this high-pressure zone effectively reduces the force of gravity within it. The amount of pressure is adjustable, enabling the user to run at anywhere between 20 percent and 100 percent of his actual body weight.

I have had every type of running overuse injury that exists, and I have used the Alter-G treadmill several times. Based on this experience I can say that runners can train through any injury--pain free and without setting back the healing process--on this machine. What's more, it is not an alternative to running; it is running. Therefore it is superior to every form of cross-training in terms of building and maintaining running fitness.

Case in point: The formerly often-injured runner Dathan Ritzenhein trained exclusively on an Alter-G for several weeks while nursing an IT band injury. He was only ready to return to regular outdoor running two weeks before the 2008 USA Cross-Country Championships. Nevertheless, he won the race easily. That simply would not have been possible had he been forced to resort to pool running or bicycling.

The downside of the Alter-G antigravity treadmill is that it costs $75,000. Only a handful of units are accessible for injured runners to use in high-end physical therapy facilities. On March 30, 2010, the AlterG will be availalbe at HealthStyle Fitness, in Cincinnati, Ohio.

Steep Uphill Walking

In my opinion, the next best thing to running on an antigravity treadmill is steep uphill treadmill walking. Research has shown that the human brain uses exactly the same motor pattern to run or walk briskly on steep gradients. In other words, when you crank the treadmill incline up to 12 to 15 percent, running becomes walking and walking becomes running. Therefore, walking on a steep incline is a highly specific way to maintain running fitness. But impact forces are reduced drastically compared to running, so steep uphill walking is possible with most injuries.

Many runners don't think of walking as a good alternative to running when injured because they assume they cannot match their normal intensity. Trust me: You can. Set the incline at 12 to 15 percent, increase the belt speed to 4 mph or so, check your heart rate and you'll see.

The only limitation of steep uphill running is that, while it is a low-impact activity, it is not a non-impact activity. Thus it cannot be done pain-free with all injuries. For example, I was unable to use steep uphill walking as an alternative to running once when I had an Achilles tendon strain.

Pool Running

Pool running is the traditional alternative to normal running. There are two types of pool running: deep-water running, where the feet do not make contact with the bottom of the pool, and shallow-water running (usually waist high), where the feet do make contact with the bottom of the pool. I think that shallow-water running is preferable because it enables the runner to better maintain adaptations to repetitive impact, thus reducing the risk that new injuries occur after the runner returns to normal outdoor running.

As with steep uphill walking, though, because shallow pool running is a low-impact (versus a non-impact) activity, it cannot be done pain-free with all injuries.

Elliptical Training

The elliptical trainer was specifically designed to mimic the running action without impact, and thus it offers an effective way to maintain running fitness. I find it incredibly boring, though, so I only do it when I'm really desperate.

Cycling

Cycling may seem less running specific than the other running alternatives discussed in this article, but a lot of noteworthy runners have used it with great success. For example, in 2004, Meb Keflezighi relied heavily on bike training to build fitness for the New York City Marathon because of injury troubles. He still managed to finish second.

Another Great Benefit to the AlterG Anti-Gravity Treadmill

2010-03-04T15:15:00.001-05:00

To Maximize Fitness Retention During Rehabilitation

Athletes need to be able to maintain high fitness levels while they are injured. Match the aerobic intensity of an athlete’s workout and lower the impact on his/her injured body by using a combination of adjustable variables:

weight adjustment (100% to 20% weight-bearing in 1% increments)
speed adjustment (0mph to 18mph)
incline adjustment (0% to 15%)

“I think it's the best piece of equipment made for running in the last 30 years, the most revolutionary piece of equipment, without a doubt!”

-Alberto Salazar, Director of Nike Oregon Project & American Running Legend

More info at http://www.cincinnatifitness.com/running-injury-alter-G-treadmill.html

Alter-G Anti-Gravity Treadmill Cleared by FDA, Comes to Cincinnati...

2010-02-27T08:37:00.000-05:00

FDA cleared and built on NASA technology, AlterG is changing the way people recover and athletes train. The unique technology allows you to run or walk at a fraction of your body weight, so you can dial in exactly where the pain stops and movement feels good again. Leading medical professionals are using AlterG to help their patients recover better and have a smooth return to activity. Top athletes and teams are using AlterG to recover and train smarter, reducing the frequency of training injuries by minimizing stress on their joints, while still building fitness.

Owner of HealthStyle Fitness, brings the Alter-G to Cincinnati in early April, 2010.

More information: http://www.cincinnatifitness.com/running-injury-alter-G-treadmill.html

AlterG's Revolutionary Anti-Gravity Treadmill Comes to Cincinnati...

2010-02-23T10:19:00.001-05:00

AlterG, Inc., makers of the Anti-Gravity Treadmill, a revolutionary technology for rehabilitation and athletic training, recently launched the AlterG M300. The M300 delivers the same anti-gravity technology originally developed at NASA and found in AlterG's P200 series, only at a third of the price and with a sleek new design. This means the world's only anti-gravity treadmill will be accessible to millions of people who are looking to rehabilitate more easily from injury or surgery or who want to train smarter. The AlterG M300 is optimized in form, function and price for physical therapy clinics, athletic training and leading fitness facilities.

Cincinnati’s HealthStyle Fitness will have the first unit in the Tri-State area available on April 15, 2010.

More information on the AlterG is available at http://www.cincinnatifitness.com/running-injury-alter-G-treadmill.html

This Week's Running Schedule...

2010-01-05T10:06:00.001-05:00

Okay great job last week! Saturday's long run was very successfully done!

Here's our running schedule for the week for those that completed a Half Marathon this past fall...

Monday: Monday is a cross training day. If you're signed up for Adventure Boot Camp, make sure you're in camp on 2 of the cross training days (M-W-F). In order for us to succeed at the Pig, we need to train. If the weather is bad, we still run. If you have important business and cannot make the group runs or boot camp, it's important to find another time to get your workout in. Why? Because the accumulation of our workouts over a period of the next 18 weeks will make you a better runner and get you prepared for the Flying pig.

Tuesday: On Tuesday we'll do a recovery run of 4 miles at a comfortable or easy pace, the same as last week. This workout shouldn't take very long and it's critically important in the process of oxygenating your cells and muscles in a manner that will help you recover from last week's training. The most important thing, though, go easy on Tuesday.

Wednesday: Cross training again. If you're not in boot camp, do some strength training, focusing on all of your muscles. But make sure you're working your legs to give you the support you need to long distance running.

Thursday: Another "easy" 5 miles.

Friday: Cross training again. Keep your muscles strong and your body healthy for all the accumulated mileage.

Saturday: Today is long-run day, and we're adding one mile to last week's long run for 15 miles. Next week we'll taper back to 9 miles to allow our body some recovery before going a bit longer the following 2 weeks. One mistake you want to avoid is running these long runs too fast. How did you do Saturday with your pace? Although long, it shouldn't have felt overwhelming.

Just remember, we never want to do our long runs faster than about 90 seconds per mile slower than our estimated marathon pace (Use this calculator to determine marathon pace: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm). Running too fast on the long days creates too much stress, coupled with your other training, making it difficult for the body to recover.

Sunday: A well earned day of rest.

As a reminder, the group will be meeting at Crossroads East Entrance on Tuesday and Thursday this week (5:30am), and here at our studio on Saturday at 6:30am.

During the holidays attendance has been low ... please let me know if your plans running with the group have changed so we have a general idea of who will be meeting each week (and we're not waiting on someone may be running on their own). Thank you.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

For those training for the full Pig just joining the group, here's your schedule:

Monday: Strength training day.

Tuesday: On Tuesday we'll do a run of 3 miles at a comfortable or easy pace.

Wednesday: Cross training again.

Thursday: Another "easy" 4 miles.

Friday: Cross training again. Keep your muscles strong and your body healthy for all the accumulated mileage.

Saturday: Today is long-run day, up to 6 miles.

Sunday: A well earned day of rest.

See you on Saturday!!

Your Friend in Fitness,

Brian Calkins

Running on Saturday

2009-12-30T13:12:00.001-05:00

Over the last few weeks I've been experimenting with a workout Greg McMillan calls a progression run.

In a progression run, you begin running at a slow, easy pace but finish at a fast pace. Not only have I found progression runs to be fun, but they are a great way to boost your fitness without any lasting fatigue. And, the benefits are the same no matter if you're a 3:15, 4:15 or 5:15 marathoner.

There are 3 specific progression runs that Greg shared with me, but the one I'll cover today is called the "Super Fast Finish".

For this workout, the name says it all. You run a normal steady run but run super fast in the last three to six minutes of the run. When I say super fast, I mean super fast. Pretty much like a 5K race to the finish. These runs are challenging yet don't require a long recovery. They are fast enough to really stimulate your Speed and Sprinting ability (muscle recruitment, coordination, mental focus and lactic acid tolerance) but short enough (three to six minutes) that you will feel no lasting effect on your next run.

I like to incorporate a Super Fast Finish at the end of a long, steady state runs, and have definitely noticed speed improvement as a result. You might try it out sometime and let me know what you think.

Okay, this Saturday, I'll be meeting with the group at 6:30am here at the studio for our scheduled 14 miles (or 3 miles for the new members of the group).

Attendance has been sporadic during this holiday month, so please let me know if you are NOT able to make it in on Saturday!

Brian Calkins

2010 Flying Pig Marathon Training...

2009-12-18T08:54:00.004-05:00

Are you ready to take your running to the next level? After spending some time putting together our Flying Pig training, I'm fired up and ready to roll!

Please save this email as it contains critical information about your training over the coming 18-20 weeks.

Also, you can find your schedule online ...

First time runners click here (for those who just started this week)

If you've been with us since the summer, click here.

Our training schedule calls for 3 training runs per week, which is built upon the assumption that you are an active Adventure Boot Camp participant, or otherwise combining strength and cardiovascular training each week, in addition to the dedicated marathon prep. If you are not an active boot camper you will need at least 2 additional training days beyond our 3 runs per week to prepare sufficiently for the Flying Pig marathon.

As always, the group will be meeting on Tues/Thurs at 5:30am and Saturday morning for scheduled runs. Feel free to run individually or otherwise make modifications to the schedule to fit your needs. Just use caution to not do less or more than is outlined below.

I will continue to send weekly updates that will include specific information on the coming week's training. We may also make small modifications to the program based on numerous factors (including holidays and recovery level of the running group).

Here are definitions and explanations:

Long Runs: The key to our training is the long run on Saturdays, which ranges from 9 to 23 miles over the course of 18 weeks. Although some experienced runners do train longer distances, many running physiologists see no advantage in doing 26, 29 or even 31 mile runs as the pounding on the body and energy depletion can be difficult to overcome before a marathon, especially for first timers.

Instead, we'll conserve our energy and concentrate on quality runs the rest of the week. Consistency is most important. You can skip an occasional workout, or juggle the schedule depending on other commitments, but we cannot skip the long runs and expect to perform well at the Pig. Notice that although the weekly long runs get progressively longer, every third week is a "stepback" week, where we reduce mileage to allow our bodies to gather strength for the next push upward. Rest is a critical part of our training program.

Many of our long runs will actually be run on the Flying Pig course to become familiar with it. On those Saturdays, Leah or I will let you know where we'll meet on the Friday before the run.

Run Slow: I cannot over emphasize the importance of running the long runs anywhere from 60 to 90 seconds per mile slower than your goal marathon pace. This is critical. The physiological adaptations and benefits of marathon training kick in around 90-120 minutes, regardless of how fast you run. Running too fast defeats this purpose and will likely tear down your muscles, compromising your subsequent workouts and training overall. Save your faster running for the marathon itself. There are many Thursday runs that are designed for you to run at your race pace, but shorter distances. So simply do your long runs at a comfortable pace, one that allows you to converse with your training buddies, at least during the beginning of the run. Which brings up our next training point.

3/1 Training: Toward the end of a run, if you're still feeling fresh, you may want to pick up the pace and finish somewhat faster. This will convert your long run into what Hal Higdon calls a 3/1 Run. That means you run the first three-fourths of your long run (say the first 12 miles of a 16-miler) at an easy pace, then do the final one-fourth (4 miles of a 16-miler) at a somewhat faster pace--though still not race pace. This 3/1 strategy is advised for no more than once out of every three weeks. In other words: first weekend, easy run; second weekend, 3/1 Run; third weekend, step back to a shorter distance. Any running coach or physiologist will tell you that it's better to run too slow during long runs, than too fast. The important point is that you cover the prescribed distance; how fast you cover it doesn't matter.

Walking Breaks: Walking is a perfectly acceptable strategy even for those of us who have completed a half marathon and have been running consistently for awhile now. While Jeff Galloway is a huge proponent of the run/walk ratios, you might develop the habit of walking when you need some water in prep for the water stations at each mile of the Pig. There are two reasons for this: 1) you can drink more easily while walking as opposed to running, and 2) since many other runners slow or walk through water stations, you'll be less likely to block those behind. You will lose less time walking than you think. Bill Rodgers took four brief breaks (tying a shoe on one of them) while running 2:09 and winning the Boston Marathon. Walking gives your body a chance to rest, and you'll be able to continue running more comfortably. It's best to walk when you want to, not when your (fatigued) body forces you too.

Race Pace: Although we've covered pace runs before I want to review this again as it'll be an important component of our program. Race Pace is the pace you plan to run in the Pig. If you're training for a 4:00 marathon, your average pace per mile is 9:09. So you would run that same pace during our Pace runs in this program (on Thursdays).

Please use the McMillan calculator by clicking here to plug in your best Half Marathon time ... and this will give you a good prediction of the pace you can strive for in the Pig.

Cross-Training: It is absolutely critically for runners to work your muscles against resistance (strength training) AND you do some other form of cardio training to keep your body fresh. And if you become excessively fatigued, walking for 30-45 minutes will help you recover after your Saturday long runs and is a great form of cross-training (for the benefit of recovery).

Rest: As I said earlier, rest is an important component of marathon training. Scientists will tell you that it is during the rest period (the 24 to 72 hours between hard bouts of exercise) that the muscles actually regenerate and get stronger. Simply put, you can't run hard unless you are well rested. And it is hard running (such as the long runs) that allows you to improve. If you're constantly fatigued, you will fail to reach your potential. This is why I've reserved Sunday as a day of rest for us. It allows you to gather forces for hard running the following week. If you need to take more rest days--because of fatigue, a cold, or a late night at the office or a sick child--do so. And if you're tired from the weekend, take Monday off as well--or cut the length of your cross-training. The secret to success in our training program is consistency, so as long as you are consistent with your training during the full 18 weeks of the program, you can afford--and may benefit from--extra rest.

Mentally gear up as we're on the cusp of taking our fitness and performance to the next level!

I'm excited to be on this journey with you!!

Your friend in fitness,

Brian Calkins

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

Cold Weather Running Tips...

2009-12-15T07:29:00.002-05:00

Welcome to everyone who just joined the Flying Pig Running Group!!

Later this week I will be emailing the training schedule for both groups ... For tomorrow, if you're just getting started, plan on a combination of jogging & walking for 25 minutes. For the group that's been together for the past 6 months, you have 4 easy miles in the morning. Both groups will start at 5:30am, leaving from Crossroads Church.

In the meantime, I've gotten some email's and questions over the past couple weeks about the change in temperature and how that impacts our training ... and wanted to share some important winter running tips.

First, just know that the hardest part of running in the cold is just crossing that initial mental hurdle of thinking that somehow you "can't" run outside when it's below a certain temperature ... or that somehow running in the cold isn't good for you.

You absolutely can run in the cold, and it's really the only way to get through that hurdle. And of course you'll need to dress appropriately, but as long as you're equipped appropriately, the best approach is to just plunge right into a cold weather run!

That first mile is generally a transition mile ... but then this amazing thing happens - your body warms up and regulates your temperature, almost perfectly.

Endorphins kick in and help you feel even more comfortable, just like anytime you run, and before you know it, your run has been accomplished!!

And believe it or not, you get to a point that you really enjoy running in the cold. Just ask those who ran in the cold last year for the first time!

Here are a few tips for cold weather running:

Always Protect Your Head and Neck! About 40% of your body heat is lost through your head. Wearing a hat will help prevent heat loss, so your circulatory system will have more heat to distribute to the rest of the body. When it's really cold, wear a face mask or a scarf over your mouth to warm the air you breathe and protect your face.

Protect Your Hands and Feet! As much as 30% of your body heat escapes through your hands and feet. On mild days, wear running gloves that wick moisture away. You can also tuck disposable heat packets into your gloves. Add a wicking sock liner under a warm polar fleece or wool sock, but make sure you have enough room in your running shoes to accommodate these thicker socks.

Get a pair of leggings or running pants! The right running pants will not only keep you warm, but they'll do wonders to support your lower body using compression technology (especially important on those long runs).

Dress in Layers! Start with a thin layer of synthetic material such as polypropylene, which wicks sweat from your body. Stay away from cotton because it holds the moisture and will keep you wet. An outer, breathable layer of nylon or Gore-Tex will help protect you against wind and precipitation, while still letting out heat and moisture to prevent overheating and chilling. If it's really cold out, you'll need a middle layer, such as polar fleece, for added insulation.

Pay Attention to Temperature and Wind Chill - If the wind is strong, it penetrates your clothes and removes the insulating layer of warm air around you. Your movement also creates wind chill because it increases air movement past your body. If the temperature dips below zero or the wind chill is below minus 20, I'll recommend hitting the treadmill instead.

My personal choice in cold weather gear is Under Armour. Yes, it can be a little pricey, but they are the leaders in keeping athletes warm in even the most extreme conditions. And, if a cold running outfit from UA cost $150, you'll be able to use it for many years to come - their clothing is exceptionally durable and built for long term performance.

You can click here to check out the Under Armour cold weather gear. Nike, Asics and others have quality cold weather running gear as well.

Last year we had one or two days where the temps hit 10 degrees (not including wind chill), and we all make it through just fine. The key of course, is dressing appropriately!

Talk with you later in the week!

Your friend in fitness,
Brian Calkins

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

Tomorrow's Run and Holiday Running Schedule...

2009-11-13T13:40:00.002-05:00

Holiday Running Schedule...

Once again congratulations to everyone who completed either the Columbus or Indy Half recently!!

And many of you have expressed continuing to run between now and the official start of our Flying Pig Training, which I think is a GREAT idea!!

We have essentially 6 weeks of training before the Pig training, which begins on December 28th.

The primary purpose of our "Holiday" schedule will be to maintain what you've work hard to develop. And you can even improve over these 6 weeks!

For those who haven't been running as consistently, these 6 weeks are a perfect opportunity to re-establish a foundation for the Flying Pig training. And, all distances are modifiable - so if 6 mile is more appropriate for you, you don't have to run 8 for example.

One thing you want to be careful with is taking off too much time between now and December 28th, as the Pig training might be too aggressive for you. We'll be starting in the 13/14 mile range for our long runs on Saturdays. So, please be prepared for those distances.

If you've recently completed a Half, you're ready now, so all you have to do is maintain that for now by running consistently.

Here is the 6-week Holiday Running Schedule!

Also, Leah and I would like to invite you to a special "Burn The Bird" boot camp workout on Friday, November 27th to help you burn up all those Thanksgiving Day calories!!

You'll be meeting Leah, Annie and Leigh at 8am at the Crossroads parking lot for 75 minutes of heart thumping, fat melting, muscle toning, calorie blasting boot camp fun!! Click here for directions!

What a perfect way to rev up your energy for any shopping you might do on Black Friday...and keep you on target after the Thanksgiving feast! I would love to join you, but I'll be in South Carolina with my family.

And finally, here is the Flying Pig Training roster - please let Leah or me know if you have registered, but are not on this list:

Kathleen Steele
Claire Aberasturi
Anne Pond
sherry wilson
Alison Rice
Stacy Armstrong
Allison Matheny
Jessica Hughes
Danielle Becker
Liz Becker
Danielle Lewis

And if you'd like to upgrate your running group training, you can use this link for $49. This will give you access to the Holiday running and 18 week Flying Pig training.

We look forward to seeing you tomorrow morning at the studio for an 8 mile slow run!

Your friend in fitness,

Brian Calkins

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

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

2009-10-30T11:46:00.003-04:00

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

This Week's Running Schedule...

2009-10-30T11:44:00.001-04:00

We're less than 2 weeks away from the Indianapolis Monumental Half Marathon, and so we begin to taper down a bit to allow your body and energy systems to be a full speed on November 7th.

Click here to read about pre-race nutrition!

For those running the Indy Half, click here to check out the course with a really cool video of the streets we'll be running!! You can also click here to download the map of the course.

Personally, I am VERY excited that we're less than 2 weeks away!

Here's this week's training for everyone:

Monday – Boot Camp or XT
Tuesday - Run 4 miles
Wednesday - Boot Camp or XT
Thursday – 6 Mile Easy
Friday - Boot Camp or XT
Saturday – 8 miles Easy (meeting at the studio at 7am)

Have a GREAT training week. Leah is out of town after Wednesday, so I'll see everyone on Thursday and Saturday!!

Your friend in fitness,

Brian Calkins

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

This Week's Running Schedule...

2009-10-19T15:12:00.003-04:00

Congratulations to Stacy, Ari (and her husband John), Allison, Kathleen, Leigh, Annie and Rebecca for a very strong showing at yesterday’s Columbus Half Marathon!!

What a fun and exhilarating experience you all shared. For many of you it was your first half marathon – savor your accomplishment and reflect upon all the work and dedication you’ve employed over the past several months in preparation for it!!

I was really bummed not to share yesterday with you…but Leah sent me several text messages giving me updates…and I felt like I was there. I was definitely cheering you on from my hotel room!This week is going to be a recovery week for those who participated in yesterday’s event…and for those doing Indy in 3 weeks, you’ll continue with your training – below are both schedules.

Just completed Columbus:

Monday – Boot Camp or XT
Tuesday - Run 4 miles for recovery
Wednesday - Boot Camp or XT
Thursday - Run 5 miles
Friday - Boot Camp or X
TSaturday – 6 miles easy

Indy Half Routine:

Monday – Boot Camp or XT
Tuesday - Run 4 miles
Wednesday - Boot Camp or XT
Thursday – 8 Mile Pace Run
Friday - Boot Camp or XT
Saturday – 14 miles easy (the last long run before Indy Half)

Your friend in fitness,

Brian Calkins

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

Final Preparations for Sunday...

2009-10-19T13:15:00.005-04:00

Congratulations!! From a training perspective, you are ready for the Columbus Half Marathon on Sunday!!

I hope you feel good about the work you’ve put in over the past 7 weeks since the 10K – you’ve made tremendous progress!!

PLEASE NOTE: If you are either running the Half Marathon on Sunday, or coming up to watch, please confirm by emailing Leah at leah@healthstylefitness.com. She will make sure you are “in the loop” for meeting places and times, both for dinner on Saturday, and the event on Sunday.

And, please make sure Leah has your cell number so you can communicate while in Columbus.

Okay, here’s what you can do to be 100% prepared for Sunday's Half Marathon…

Hydrate well this week, with emphasis on significant water intake on Friday and Saturday.

Load up your glycogen stores Thursday, Friday and Saturday – read “Carb Loading and Hydration” info below.

Rest. You have just one more 4-mile easy run on Thursday. Make sure you rest up on Friday and Saturday.

Don’t forget your energy & hydrations needs during the event. You can review the following article here: http://www.swiftpage1.com/SpeClicks.aspx?X=2T0JJPDXHR0TAZ0C00YAWW.

Here are some tips for the weekend...

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 Columbus weather.

Carb Loading and Hydration starts on Thursday! 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.

You can reach Leah at 513-515-6632.

Remember on Sunday Morning…

The hard part is done.

Have fun. Enjoy the experience.

Don't think about the 13.1 miles - chunk it down.

One mile at a time.

One minute at a time.

One step at a time.

The only thing you have control over on Sunday are the thoughts that enter your head – your preparation is done - your nutrition is done - your clothes you are going to wear are figured out -it's just your thoughts that are left.

Keep them positive and you cannot lose.

Sunday - you'll be a Half Marathon Champion!

Your friend in fitness,

Brian Calkins

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

One Week Until Columbus!

2009-10-12T15:12:00.003-04:00

Okay, we are one easy training week away from the Columbus Half Marathon!

I am SO excited for all of you who are running on October 18th!!

And, put your mind at ease, you ARE READY! Just one easy week worth of running, and then it's 13.1 for you!

You've already completed a Half Marathon Distance. So the week before the race, the VERY BEST thing you can do is drop down in your mileage to allow your body to be ready for the upcoming event.

Sometimes people think they should keep training hard, even in the week leading up to an event. But, that's an approach that leads to being tired on the day you've been working so hard to get to.

Why should we taper down before the Half?

A review of 50 studies on tapering published in the journal Medicine & Science in Sports & Exercise shows that levels of muscle glycogen, enzymes, antioxidants, and hormones - all depleted by high mileage - return to optimal ranges during a taper.

The muscle damage that occurs during sustained training is also repaired.

And if that isn't enough, immune function and muscle strength improve, as well, which reduces the odds you'll catch a cold or sustain an injury just before the race.

And for those shooting for a specific time goal, the average performance improvement by those who tapered in these studies was 3 percent.

That works out to be an improvement of almost 20-30 seconds per mile! That's significant!!

In short, the taper will allow everyone to perform at their best while enjoying this major event!

Okay, so, here's next week's running schedule:

Monday- Strength Training

Tuesday- Run 4 miles easy pace

Wednesday- Strength Training

Thursday- Run 4 miles easy pace

Friday- Strength Training

Saturday - REST, Relax & enjoy a carbohydrate loading dinner together!

Sunday - 13.1 Miles in Columbus!! Enjoy it!

And, here's a short video introduction to the Columbus Half from Scott Weaver, Executive Director of the Columbus Marathon!

See you tomorrow at the studio (at 6:30am). For those doing Columbus, you'll go 8 miles...for those training for Indy on November 8th, you have the option of running 14 miles tomorrow, slow and easy!!

Your friend in fitness,

Brian Calkins

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

This Week's Running Schedule...

2009-10-05T11:48:00.002-04:00

Whoa, this week's running update is a few days late!

My apologies, on Friday I wasn't feeling well.

So, this week we're going to modify the training schedule again to begin tapering down for the Columbus Half.

And for those training for the Indy Half on November 7th, you'll have the option of either plan for this week.

Okay, you should now feel confident in the completion of the Columbus event in 2 weeks since you just completed the Half Marathon distance on Saturday!

And, before we get into the running schedule for the week, here's some important information on pre-race nutrition for next week....

Pre-race nutrition:

The good news is our muscles are capable of storing approximately 1800 calories in the form of glycogen. And given that the average runner burns approximately 100-140 calories per mile, most of us will have sufficient energy storage if properly fueled for the 3 days leading up to the half marathon. It’s generally mile 20 when running a full marathon where people hit the wall in terms of glucose/glycogen depletion.

Here are a few important nutrition steps you can take for Columbus…

1. Preparing for the event - For three days prior to the half, the goals is to maximize glycogen storage in muscle, which means we need to eat a few more complex carbohydrates than we normally do. Remember, all carbs are not created equal. Some supply energy very quickly while others provide a slow, steady stream of energy. Carbohydrates are classified by numbers between 1 and 100, called the glycemic index (GI). A simple carbohydrate is high on the GI and dumps into your blood stream very quickly. Complex whole grain carbs are generally lower on the GI and filter into your system more slowly. Foods that are low on the GI list tend to keep your blood glucose stable and give you a steady supply of energy, allowing you to maintain your longer runs for longer periods of time. High GI foods cause a roller coaster effect. After eating a high GI food your blood glucose quickly elevates, causing your pancreas to release insulin which pulls the carbs out of your bloodstream, resulting in a blood glucose crash. For that reason we need to consume low GI whole grain carbs all the time, but approximately 10% more for the 3 days leading up to our event.

2. Morning of the event - The morning of the half, eat a meal that consists of whole grains, protein and fat, ideally 2-3 hours before the start of the race (in a perfect world). This will top off your glycogen levels, giving you the necessary energy to run at your optimal pace.

Important note: Having said that, don’t try anything new before the event. Stick to the foods you know you can consume and run without problems. The last thing you want is a digestive problem while you’re running 13.1 miles!

3. During the event – During the half marathon it will be very important to supply your body with a steady dose of glucose and fructose (sugar). This is the time to eat high GI foods. The high GI foods quickly release energy and give you a fast energy boost. Good high GI foods that are convenient during a run include energy gels (GU) and sports drinks (Gatorade and Powerade). Here’s the tricky part of consuming them, however - you don’t want too much glucose as you may feel sick to your stomach, and likewise you don’t want too little as you’ll run out of gas. Again, running 13.1 miles doesn’t cause a major crash as compared to 26.2, but you will notice the difference with the appropriate fueling during the run. Here’s a must read article on the sports drinks vs. gels, the challenges and benefits of both: http://www.multidays.com/html/articles/energy_gels.htm

As always, hydrate well the day before and the morning of the Half, and in particular, during the carbohydrate loading period (three days prior to the half). Research has shown that carbohydrates convert to glycogen more effectively when accompanied with the consumption of water.

Immediately Following the Half

After crossing the line, get something to drink (water and a recovery drink). Within an hour or so of finishing, grab something to eat with your favorite running partners and celebrate your awesome achievement!!!

Here’s this week’s schedule:

Monday – Boot Camp or XT

Tuesday - Run 5 miles easy

Wednesday - Boot Camp or XT

Thursday - 9 mile pace run (final pace run before Columbus)

Friday - Boot Camp orXT

Saturday – 8 miles slow and easy (or 14 miles for those doing Indy on 11/7/09)

Leah looks forward to seeing you tomorrow at Crossroads at 5:30am!

Your friend in fitness,

Brian Calkins

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

Next Week's Running Schedule...

2009-09-26T09:20:00.001-04:00

I look forward to seeing you tomorrow at the studio (6:30am) for our 12 mile long and slow run.

We're getting ever so close to the 13.1 distance we'll conquer with the upcoming Half Marathon!

Also, I look forward to seeing many of you again on Sunday morning at the Partners For a Cure Foundation 5K Walk - thank you so much for supporting this event!!

The event will take place Lower Millcrest Park at 1700 Hopkins Avenue in Norwood - click here for the map and directions!

We'll be meeting at 8:30 on Sunday at the registration/packet pick up table.

And, so that we can support this event as a team, please wear your Adventure Boot Camp T-shirt if you have one! If not, I'll have an extra shirt for you.

Here's next week's schedule:

Monday – Adventure Boot Camp (or Strength Training)
Tuesday – 5 easy miles
Wednesday - Adventure Boot Camp (or Strength Training)
Thursday - 6 Mile Pace Run
Friday – Adventure Boot Camp (or Strength Training)
Saturday - 13 Miles Slow and Easy
Sunday – Rest As a side note, I made a small modification to next week's schedule by reducing

Thursday's pace run to 6 miles. We'll bump the pace run up to 9 the following week, but I just wanted to give your body (muscles, joints, tendons and ligaments) a little break before hitting the home stretch of our Half Marathon Training. See 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

What Are You Doing on Sunday?

2009-09-23T14:43:00.003-04:00

Nothing?

Then I would LOVE for you come out and support the Partners for a Cure 5K Walk in Norwood at 9am.

I'll be doing the warm up for the participants... AND it'll be a great way for you to get in some extra activity without over doing it. And if you absolutely had to jog or run the 5K, you have that option as well.

In fact, to entice you to join me Sunday, everyone who registers will have an opportunity to win one of two FREE 4-week admissions to a future Adventure Boot Camp sesson!

All you have to do is forward me your email confirmation (brian@healthstylefitness.com) after registering for the 5K and you'll be entered into the drawing!!

We'll pick the 2 winners on Sunday after the walk.

Click here for details or to register for the 5K at 9am on Sunday!

Proceeds from this event go to individuals with cancer who need financial assistance (for things like the high costs of medication, physician and hospital fees, transportation, chemotherapy, child care services and other cancer related expenses).

Your friend in fitness,

Brian Calkins

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

Next Week's Running Schedule...

2009-09-18T11:58:00.003-04:00

Okay, we are officially into the heart of our half marathon training!

Sounds like everyone felt really good last week after the 10 mile run.

In fact, I've noticed a confidence building in everyone over the past few weeks - and we're not too far off from the half marathon distance.

Keep those long ones slow and you should continue to feel great as you finish them.

This week we add a mile to both the pace run, and to our long run next Saturday.

Don't Forget for tomorrow's 11 miles we'll be meeting here at the studio again at 6:30am. We'll keep that time each Saturday since the miles are adding up.

Also, I would love for you to join me on September 27th, next Sunday, for a 5K event - you can walk or run this one that supports Partners for a Cure Foundation - registration details available at http://tinyurl.com/l5s53v.

Okay, here’s this week’s schedule:

Monday – Adventure Boot Camp (or Strength Training)
Tuesday – 5 easy miles
Wednesday - Adventure Boot Camp (or Strength Training)
Thursday - 8 Mile Pace Run
Friday – Adventure Boot Camp (or Strength Training)
Saturday - 12 Miles Slow and Easy
Sunday – Rest or Partners for a Cure Foundation 5K

We look forward to seeing you tomorrow morning at 6:30am!

Your friend in fitness,

Brian Calkins

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

Running Group Meeting Tomorrow at 6:30am...

2009-09-11T11:18:00.002-04:00

5 Weeks From Columbus Half...

Change in Saturday Running Time!

Now that we’re into the 10+ mile range on Saturday long runs, we’re going to bump up the run time to 6:30am, meeting here at the studio.
Okay, here’s this week’s schedule:

Monday – Adventure Boot Camp (or Strength Training)

Tuesday – 5 easy rmiles

Wednesday - Adventure Boot Camp (or Strength Training)

Thursday - 7 Mile Pace Run

Friday – Adventure Boot Camp (or Strength Training)

Saturday - 11 Miles Slow and Easy

Sunday – Rest

See you tomorrow morning at 6:30am!

Your friend in fitness,

Brian Calkins

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

Nice Work Yesterday - Half Marathon is NEXT!

2009-09-09T08:42:00.003-04:00

Congratulations to everyone for a tremendous 10K yesterday morning. Each of you worked diligently in preparing for yesterday’s event - and your 6.2 mile time showed your effort. Hat’s off to you!!

As I mentioned a couple weeks back, we’re going to continue to step up our training to be prepared for the half marathon in just under 6 weeks. Thursday we’ll be back to a normal schedule in doing a 4 mile easy run, then Saturday we’re bumping up to 10 miles (again, at a slow pace). Each week, mentally prepare to add a mile to your weekend long run until a week out from the Half Marathon.

If you’d like to see what your projected time for the Half Marathon is, you can plug your 10K time into the McMillian Running Calculator here, and get a good estimate.

Okay, here’s this week’s schedule:

Monday – 10K Event
Tuesday – 3 easy recovery miles
Wednesday - Rest
Thursday - Run 4 Miles easy
Friday – Strength training or rest
Saturday - 10 Miles Slow and Easy
Sunday – Rest

Your friend in fitness,

Brian Calkins

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

This Week's Running + 10K INFO...

2009-08-31T13:22:00.003-04:00

Okay, a couple of quick reminders/announcements, then this week’s running schedule!

First, if you are running in Monday’s (Labor Day) 10K, now is the time to register – click here for online…or here for the print mail in option.

Second, we’ll be meeting by 8:10am on Monday near the registration tables (last year this was in the covered picnic area) to get your bibs and warm up. Those who want/need to jog as a warm up can come a bit earlier.

Third, we’ll be meeting as a group after the 10K to celebrate your success with brunch at the National Exemplar! We have a reserved table for 10:15am.

I’ll be out of town starting on Wednesday, but will be back just in time for the 10K. If you have any questions or need to talk, etc, please email Leah at leah@healthstylefitness.com or call her at 513-407-4665, ext 114.

Okay, here’s this week’s running schedule:

Monday – Boot Camp or XT

Tuesday - Run 4 miles easy

Wednesday - Boot Camp or XT

Thursday - Run 4 miles easy

Friday - Boot Camp or XT

Saturday - Run 4 miles easy

Sunday – Rest for Monday’s 10K

I’m looking forward to seeing you on Monday morning for our next milestone!!

Your friend in fitness,

Brian Calkins

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

Change in Tomorrow's Running Time...

2009-08-21T10:30:00.003-04:00

Change of Running Time: Tomorrow we’ll be meeting here at the HealthStyle Fitness Studio at 6:30am instead of our normal 7am time, in order to accommodate the 10am showing of Food, Inc. at the Esquire in Clifton. We’re running 8 miles, slow!

And speaking of Food, Inc., we’d love to have you join us tomorrow, if you haven’t already reserved a seat. It’s a private showing, we’ve reserved the theater for all clients (no cost) to see this very important movie.

Check out the trailer here: http://www.foodincmovie.com/ …. And if you’re planning on joining us for the showing, please confirm by emailing FoodInc@healthstylefitness.com.

Also, a couple of additional announcements:

1. We’re planning on having breakfast as a group after the 10K on September 7th. Please plan on joining us as we share in each other’s running success!
2. If you’re looking to do another 5K event, on September 27th I’ll be doing the warm up for the Partners for a Cure Foundation 5K, and then running the event. Details are here http://www.swiftpage1.com/SpeClicks.aspx?X=2T0JJPDXHQXMYFK801YLWW! Would love the company for this important cause!
3. And finally, a couple of us training for the Columbus Half have a conflict on October 18th. So, we’re opening up a second half marathon – the Indianapolis Monumental Half on November 7th. Details: http://www.swiftpage1.com/SpeClicks.aspx?X=2T0JJPDXHQXMYFK802YLWW.

Although I’ll be in California for the Columbus Half, I’ll definitely be doing the Indy Monumental Half on November 7th.

Okay, here’s next week’s schedule:

Monday – Boot Camp or XT
Tuesday - Run 4 miles easy
Wednesday - Boot Camp or XT
Thursday - 6 mile pace run
Friday - Boot Camp or XT
Saturday - 9 miles slow
Sunday – Rest

See you tomorrow at 6:30am here at the studio for 8 miles...and then off to the movies!!

Your friend in fitness,

Brian Calkins

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

5 Miles Tomorrow + Next Week's Schedule...

2009-08-14T13:01:00.004-04:00

Just a couple of important reminders as we’re now almost 3 weeks away from our 10K.

How are your shoes? Getting properly fitted for very good running shoes is critical for running efficiency and injury prevention. I just a pair of the Asics Gel Nimbus 11’s and they feel great! If you need new shoes, get them now so you can break them in before the 10K…and ask for the $10 off coupon to Ronckers.

How’s your body feeling? If your body needs a break from “pounding on the pavement” you can substitute non-impact cardio exercise, like an elliptical machine or biking, as needed.

How's your hydration? Hydrations levels are critical as the temperatures increase in August and early September, and as we increase our mileage. The combination of long running and the heat index (heat + humidity) can lead to fast depletion of water. Remember, water plays a very important role in muscular contractions and running efficiency. Without the right water balance, your muscles simply cannot contract at normal intensity levels, leading to poor performance and a decrease in the effectiveness & enjoyment of your run.

For example, a drop in body water volume of a mere 1% can cause a reduction in performance of over 10%. That means you’ll have to exert yourself that much harder during a run to achieve the same distance had you been sufficiently hydrated. Click here for how much water…

How’s Your Strength Training? Maintaining your strength training is vital as we increase our running volume and distance. Your lower body needs muscle tissue to absorb the pounding from running (lunges, squats, split-squats, dead-lifts). The core of the body is “command central” during all human movement, especially running. The CORE controls the rotational mechanics between the upper and lower extremities (running efficiency and stride frequency) and the force production of the lower body (stride length). Keep up with your rotational strength training (diagonal chops with core balls or dumbbells, bicycle crunches, Russian twists, supine reach arounds with legs elevated). More information on strength training for runners is here: http://cincinnatifitnessrunning.blogspot.com/2008/06/week-3-routine.html

Okay, here’s next week’s schedule:

Monday – Boot Camp or XT
Tuesday - Run 4 miles easy
Wednesday - Boot Camp or XT
Thursday - 5 mile pace run
Friday - Boot Camp or XT
Saturday - 8 miles slow
Sunday – Rest

(XT = Cross Training or Strength Training)

I look forward to seeing you tomorrow at the studio (7am) for our 5 mile run!

Your friend in fitness,

Brian Calkins

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

Important Change for Tomorrow's Run!

2009-08-07T10:01:00.002-04:00

Quick Reminder! Tomorrow we’re meeting and running 7 miles at Lunken Airport so that everyone is familiar with the route for the Mercy 10K on Labor Day. Click here for directions to Lunken Airport! We’ll meet in the parking lot near the baseball fields at 7am. You can call my cell if you have any problems finding the group - 513-325-0886.

Then next week we’ll taper back a bit by doing 5 miles on Saturday (before going back up in two weeks from tomorrow).

I’ve had a couple of questions on what I mean by Pace Run or running at "Race Pace?" Race Pace essentially is the pace you plan to run in the race you're training for – our upcoming 10K or Half Marathon. So, if you’re training to finish the 10K in 1-hour, you’re striving to complete each mile at or around 9:37 per mile.

So ideally you would run that same pace when we do our Pace Runs on Thursdays. A great calculator to help you figure out your ideal pace is here. Just plug in your 5K time and that’s a GREAT starting place.

Here’s Next Week’s Schedule:

Monday - Adventure Boot Camp

Tuesday – 4 miles – easy pace

Wednesday - Adventure Boot Camp

Thursday – 5 mile pace run

Friday - Adventure Boot Camp

Saturday - 5 Miles

Sunday - Rest

See you tomorrow at Lunken Airport!

Your friend in fitness,

Brian Calkins

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

Next Week's Running Schedule...

2009-07-31T11:38:00.002-04:00

Okay, tomorrow we have a 6 mile run!

Remember, pace can make or break a long run.

If you’ve never run 6 miles before, DO NOT let that intimidate you. If you maintain a moderate pace, walking when you need, or just slow jogging, you’ll do GREAT!

Then a week from tomorrow we’ll go to 7 miles, then have a week where we take a little break from the increased mileage (before going up to 8 the week of August 17th).

So here’s next week’s training schedule (August 3rd):

Monday – Your choice – Light Strength Training or Rest

Tuesday – 4 miles – easy pace

Wednesday - Light Strength Training

Thursday – 4 miles pace run

Friday - Your choice – Light Strength Training or Rest

Saturday - 7 Miles

Sunday - Rest

See most of you tomorrow at the studio at 7am!

Your friend in fitness,

Brian Calkins

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

Next Week's Running Schedule...

2009-07-27T08:16:00.003-04:00

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

Next Week's Running Schedule...

2009-07-17T12:44:00.004-04:00

Okay, I’m excited. We are now really embarking upon preparation for long distance running. We have our 10K coming up in 7 weeks, but that’s really a stepping stone for the half marathon for many in the running group. So now, we’ll be increasing our distance (long runs) over the next few Saturdays, then tapering back a bit before the Labor Day 10K.

The long run:
Although sometimes perceived to be “scary”, long runs actually feel easier than shorter distance, faster pace runs. It very important to pace all of the long runs approximately 60 - 90 seconds per mile slower than you could actually run that distance. Walking breaks become critically important during long runs and will help you to slow the pace of the overall run, but you must run slower as well. It’s important to note that you get the same endurance benefit from the long run, if you run slowly, as you would if you run fast. However, you'll recover much faster from a slow long run.

The benefits of a long run
Clearly there are significant physical benefits from running long distance. But there is an even greater mental and emotional benefit in completing the longest run to date. Strong feelings of positive momentum, enhanced self-confidence, and a positive attitude result from completing long runs. And by keeping the pace slow during a long run you will experience a tremendous expansion in cardiovascular conditioning, reduced fatigue, while remaining injury free.

Remember, keep the long runs slow. Walk when you need to walk. We’ll also need to begin “planting” bottles of water along our routes as we go longer so we stay well hydrated. The Tuesday/Thursday runs can go at a normal pace. Slow on Saturdays. Did I say that enough??

Here’s our schedule for next week:

Monday - Adventure Boot Camp
Tuesday - Run 4 miles
Wednesday - Adventure Boot Camp
Thursday - Run 4 miles
Friday - Adventure Boot Camp
Saturday - 5 Miles slow
Sunday - Rest

And for those training for the 1/2 Marathon in Columbus, here's our 13 week schedule: http://www.cincinnatifitness.com/Columbus-Training-Program.html

(We're actually completing week one of this schedule tomorrow morning!)

And, by the way, early bird registration for the Columbus 1/2 marathon ends on July 31st - after that the price goes up. ($50 for the 1/2 marathon) Nationwide Better Health Columbus Marathon or 1/2 Marathon

Next Up:

Mercy Metric 10K Run on Monday, September 7, 2008 at Lunken Airport - 7 weeks away.

See many of you here a the studio tomorrow morning at 7am for 4 miles!

Your friend in fitness,

Brian Calkins

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

Tomorrow's 5K + Next Week's Schedule

2009-07-13T09:59:00.003-04:00

We've done a great job as a group preparing for tomorrow's Fairfax 5K...and it’s been a lot of fun watching you progress over the past many weeks of training.

Enjoy the event tomorrow - go "all out" just to see how much you've progressed over the past 7 weeks of running. And of course, "all out" means go at your top pace, wherever that is for you.

After tomorrow's event, we move right into training for the Mercy Metric 10K Run on Monday, September 7 at Lunken Airport. We are 8 weeks away from this next milestone.

As we look beyond the 10K, for those continuing on for the half marathon, we are just about 13 weeks away, and thus the long runs on Saturdays will continue to become longer.

In just a couple of weeks we’ll be into the 5-6 mile range.

As we get closer to the half marathon, it will be very important that our volume of running and cross training allows for 6 days per week of training. If you are an active boot camper, your Monday, Wednesday and Friday boot camp training will be your cardio conditioning (as well as your strength training).

If you are not an active boot camper and are training for the half marathon, you’ll want to make sure you are doing some type of heart elevating cardio AND strength training work on M-W-F to protect your body with the increase in mileage, in addition to the group runs on T-TH-S.

Here’s our schedule for next week:

Monday - Adventure Boot Camp

Tuesday - Run 35 min

Wednesday - Adventure Boot Camp

Thursday - Run 35 min

Friday - Adventure Boot Camp

Saturday - 4 Miles

Sunday - Rest

For those that are only signed up for the running group through the 5K tomorrow, congratulations for your efforts, and thank you for being a part of the crew these past 7 weeks.

For those continuing on, we've got a lot of fun, and a bunch of miles in front of us!!Also, if you're interested in fresh routes, please email Leah at leahosgood@yahoo.com and she'll come up with some new running paths.

See many of you here at the studio tomorrow morning, no later than 7:50am as we head over to the Fairfax 5K!

Your friend in fitness,

Brian Calkins

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

5K Registration + Next Week's Running Schedule

2009-07-03T10:31:00.004-04:00

Our first milestone arrives next Saturday, July 11! Congrats for laying the groundwork over the past 6+ weeks as you are now ready to run a 5K event!

If you’re running next Saturday, you can register online (the pre-registration deadline is Wednesday, after that you can still register, but for $12 instead of $9). Please let me know that you are running so we can all start together as a team and share in the post-race celebration. Click here to register for Fairfax Day 5K!

The following week (July 19) we’ll add some mileage to our Saturday run for those who’re continuing on to train for the next milestone, the 10K. But first, let’s savor the 5K next Saturday!!

Below is our schedule for the week...

Monday – Adventure Boot Camp (or strength training)
Tuesday - Run 30 min
Wednesday - Adventure Boot Camp (or strength training)
Thursday - Run 30 min
Friday - Adventure Boot Camp (or strength training)
Saturday – Fairfax 5K (or run 3.5 miles for those unable to do the 5K)
Sunday – Rest & Celebrate!!

Have a wonderful Fourth of July weekend!! See you next week.

Your friend in fitness,

Brian Calkins

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

We're 2 Weeks Away from the 5K!!

2009-06-26T14:50:00.003-04:00

This week’s running update will be short and sweet – with the storms overnight we’re busy working on getting our phone system back up and running, and my wife, daughter and I are flying out to see her parents in a few minutes.

So here we go...

For the balance of our preparation for the 5K on July 11th we're going to keep our timed runs on Tuesdays and Thursdays at 30 minutes. We will, however, continue to add a little more distance for next Saturday’s run.

Below is our schedule for next week...

Monday – Adventure Boot Camp (or strength training)

Tuesday - Run 30 min

Wednesday – Strength Training or Cross-training

Thursday - Run 30 min

Friday - Strength Training or Cross-training

Saturday - 3.30 miles

Sunday – Rest

If you need to access any of the previous emails you can go to the archives at http://www.swiftpage1.com/SpeClicks.aspx?X=2T0JJPDXHQUEUZGC00YGWW.

Also, a couple of runners in the group were asking about my Garmin Running Computer – I love it!! Leah, Claire, and a few others have one. It’s really the coolest training partner, aside from a good running buddy helping you through a challenging run, that I’ve ever found.

More information on the Garmin can be found here: http://www.swiftpage1.com/SpeClicks.aspx?X=2T0JJPDXHQUEUZGC01YGWW.

Now, if you decide to purchase a Garmin, Costco has them online at half price!! Use this link: http://www.swiftpage1.com/SpeClicks.aspx?X=2T0JJPDXHQUEUZGC02YGWW.

I use mine every time I run…and while I’m in South Carolina it’ll help me get back to my in-laws house in the event I cannot remember the way back home (but the training data it gives you is even more impressive).

A must have for those continuing on with the running group after the 5K!

Okay, Leah is looking forward to seeing you at 7am tomorrow morning here at our studio for the 3 mile run!!

I’ll be back Tuesday afternoon, and will be running with everyone Thursday morning – see you then!!

Keep up the great training and have an awesome weekend!

Your friend in fitness,

Brian Calkins

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

Next Week's Running Schedule....

2009-06-19T12:51:00.001-04:00

Okay, so how are you feeling now that we have almost 4 weeks of running behind us??

As we move closer to our first official event, the 5K, we are now training at just about the distance we'll complete on July 11th (5K = 3.1 miles). And over the coming weeks we'll go just a bit beyond the 5K distance.

For those continuing on to train for the 10K (on Labor Day), the Saturday runs will become our "long runs" and the Tuesday/Thursday runs will be for a shorter time period (30 - 40 minutes).

Below is our schedule for the week...along with some important information about cross-training to minimize injury and maximize your performance.

Monday – Adventure Boot Camp (or strength training)
Tuesday - Run 30 min
Wednesday - Adventure Boot Camp (or strength training)
Thursday - Run 30 min
Friday - Adventure Boot Camp (or strength training)
Saturday - 3.00 miles
Sunday - Rest

Cross Training Benefits!

Overall strength and fitness improvement. Cross-training can help you reach a higher level of overall fitness, and is considered complementary to running. Many runners suffer in the latter stages of a race because they lack upper body strength. So many runners focus just on their legs and running muscles (if they do any strength training at all) that they often neglect arms, shoulders, back, and core. No one sport can work all the muscles equally, but by adding other activities to your training, you can optimize your whole-body conditioning. We talked about the critical importance of strength training in a previous email (http://www.swiftpage1.com/SpeClicks.aspx?X=2T0JJPDXHQUAPIFO00YGWW)

Increased aerobic conditioning. Cross-training can maintain and/or improve your overall cardiovascular endurance. Cross-training activities develop and strengthen muscles that running doesn't work. You may have to work relatively hard to get the same aerobic workout that running provides, but doing intervals (combining hard/easy alternating intensity levels) will definitely provide the needed intensity level.

Injury prevention and recovery. Many runners have used cross-training when they have been injured because they are forced to do so if they want to continue exercising (including yours truly when I had a stress fracture in my hip). However, if you cross-train when you are not injured, it could prevent future injury. Cross-training allows you to rest one set of muscles while working another group, and low-impact training gives the joints, muscles, tendons and ligaments a needed rest from the stress of running.

Balance and variety. Any athlete who is one-dimensional is at a disadvantage among those who practice more than one activity. As you strengthen non-running muscles, a more balanced overall level of fitness results. And although you may love running, variety helps prevent boredom and increases your appreciation for running. Cross-training keeps you fresh mentally and physically and teaches you about your strengths and weaknesses. It helps increase your confidence and helps you improve as a runner.

Cross-training is especially beneficial as we age as we need more recovery time after longer, harder running session. Cross-training allows us to engage in active recovery - still exercising, but not stressing the same muscles day after day. Most importantly, utilize cross-training when you feel your body needs a break from the pounding...The take away? Make sure you’re doing strength training at least twice per week (working all the muscles of your body), and if your body is feeling “beat-up” (achy knees, shins, hips, etc), a session or two on the elliptical machine (or other non-impact cardio) goes a long way to keep your training moving forward, while reducing the stress on your body.

Okay, I look forward to seeing everyone tomorrow morning here at the studio for our 2.75 mile run!!

Your friend in fitness,

Brian Calkins

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

Next Week's Running Schedule...

2009-06-12T13:27:00.003-04:00

Wow, it's hard to believe we start our fourth week of running on Monday!!

We are now 4 weeks away from our first major milestone of completing a 5K, or approximately 3.1 miles, (on July 11, click here for a Flyer). Our training next week is getting us very close to the 5K distance...

Below is our schedule for the week...along with info on proper footwear to maximize your performance while minimizing your injury risk.

Monday – Adventure Boot Camp (or strength training)

Tuesday – Run/Jog/Walk 28 min

Wednesday - Adventure Boot Camp (or strength training)

Thursday - Run/Jog/Walk 28 min

Friday - Adventure Boot Camp (or strength training)

Saturday - Run/Jog/Walk 2.75 miles

Sunday – Rest

A Note About Proper Footwear…

Often overlooked by runners in training is the importance of proper footwear. Think of the human body as a complex, physiological machine that if properly equipped, can accomplish some amazing things. And the "machine's" primary contact with another object when running occurs with the foot hitting the ground. The action and reaction of running occurs at this point of contact, with the ground putting a stress on the foot at every stride. (Remember, that for every action, there is an equal and opposite reaction.)

So, since we're mostly running on evenly paved surfaces, you are going to want to find a shoe that provides both comfort and shock absorption. When in doubt, go with the most cushioning as this softens the blow to your body on each stride and reduces your chances for injury (including shin splints, achy knees, etc). It's also important to remember the fact that with proper form, the ball of the foot will absorb the brunt of the body's impact with the ground, putting an intense amount of stress on the foot as essentially an area of a few square inches bears most of your body weight.

One last thing. The idea of striking the ground with the ball of your foot should not be taken 100% literally. However, it is a great concept to focus on during our runs as to avoid the pitfalls associated with flat-footed or toe running, and the closer you can be to striking with the ball of the foot the better off your running will be.

If you have concerns about your running shoes, or develop foot pain or shin splints, have your feet properly fitted at a running store – they’re the experts in finding the right shoe for your foot! Here in Cincinnati, I recommend Bob Roncker’s Running spot: www.runningspot.com/

Okay, for those in Cincinnati, I look forward to seeing you tomorrow morning at 7am for 2.5 miles!!

Your friend in fitness,

Brian Calkins

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

Next Week's Running Schedule...

2009-06-05T14:20:00.003-04:00

Below is next week’s (starting June 8th) running schedule as well as some critical information about the importance of strength training to enhance your running and protect your body.

Here’s the week three schedule:

Monday – Adventure Boot Camp (or strength training)

Tuesday – Run/Jog/Walk 25 min

Wednesday - Adventure Boot Camp (or strength training)

Thursday - Run/Jog/Walk 25 min

Friday - Adventure Boot Camp (or strength training)

Saturday - Run/Jog/Walk 2.50 miles

Sunday – Rest

The Critical Importance of Strength Training for Runners

Strength Training is a foundational component of a comprehensive running training program. Here are the importance and benefits to a properly designed strength training program:

Injury Prevention:

Injury rates among runners can be extremely high (at the high school level, cross-country runners experience more injuries than athletes in any other sport, including football and gymnastics).
One of the most effective means for minimizing tissue trauma associated with distance running is to develop stronger muscles, tendons, fascia, ligaments and bones. This is the primary reason that every runner should perform regular strength exercise.
Contributes to prevention of shin splits, stress fractures, lower back discomfort, knee problems and hip injuries common to distance runners.

Performance enhancement:

Allows runners to adhere to a training schedule and thereby maximize performance.
Improved muscle strength/endurance.
Improved joint flexibility.
Increased force/power production.
Improved running economy - research indicates 4 percent less oxygen used at sub-maximum running speeds. Translation: you don’t have to run as hard to go faster.
Increased basal metabolic rate contributing to improved fat loss & body composition.

Here’s some basic running facts, from a human movement point of view:

Running occurs one leg at a time. This is the primary reason we do a lot of single leg work in boot camp, and in our Total Fitness Makeover classes.
Running is a game of GROUND reaction.
Running is made possible by the body’s structural and neuromuscular CROSS-WIRING of the shoulders and hips; we run shoulder to opposite hip.
Running speed = stride length x stride frequency.
Stride length is the dominant factor in running speed.
Stride length is a function of strength, power and flexibility.
Running efficiency is the great equalizer; less VO2 needed to run faster. Again, you don’t have to run as hard to go faster.
Collectively, stability and balance are the guiding system of the power needed for a longer stride length.
We run from our bellybuttons out (i.e. from the inside out) – not from the bottom up.
The core of the body is “command central” during all human movement, especially running.
The CORE controls the rotational mechanics between the upper and lower extremities (running efficiency and stride frequency) and the force production of the lower body (stride length).

With that in mind, we must train the body in a way that enhances the basic movement patterns of running. These include:

Incorporate single leg training (e.g. the Bulgarian Split Squat or Super Skaters, one leg stiff-legged dead-lifts, step ups, etc).
Train predominantly in a standing position.
Train in diagonal patterns – opposite hip to opposite shoulder – just like we run (Diagonal Power Chops, bicycle crunches).
Emphasize the transverse (i.e. rotational) plane of motion – it dominates running. (Bicycle Crunches, Russian Twists, Reach Arounds, and other resistance running exercises like the partner band run).
Focus on “pulling,” not “stomping” power for improved stride length (the Partner Manual-resistance Hamstring, Stiff-legged Dead-lift, Reverse Leg Raise, Glute Raise).
Focus on foot-plant balance and stability to minimize “power leaks” at foot plant (again, the Bulgarian Split Squat or Super Skater).
Focus on power and metabolic conditioning (Think Suicides & Partner Resistance Band Runs here!!)
Focus on initiating and controlling running from the core of the body downward.

What does this all mean?

It means an increase in core strength and a longer, more efficient stride length! These exercises allow you to become a healthier runner, free from injury while improving your performance and provide single leg power, stability and balance.

Don't underestimate the importance of strengthening your muscles for significant running improvement.

For those of you in Adventure Boot Camp, or working in the studio, or performing the above exercises on a regular basis, all of your strength training needs for maximal running benefit are sufficiently being met.

I look forward to seeing you tomorrow morning at 7am (here at the studio) for 2.25 miles and a successful completion of week 2!

Your friend in fitness,

Brian Calkins

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

This Week's Running

2009-06-01T11:49:00.003-04:00

Congratulations on completing week one of running!!

So, how are you feeling after week one's training? Did you surprise yourself with how much you can actually do? You nearly knocked out 6 miles in total last week, if you trained all 3 days.

We are just about 6 weeks away from our first major milestone of completing a 5K, or approximately 3.1 miles, (on July 11, click here for a Flyer). For those of you who completed 2 miles this past Saturday, you can see that a 5K is only one additional mile. And with 6 more weeks of preparation, you’ll easily be able to complete it. Between now and then your endurance and pace will significantly improve.

Remember, the best method to prepare for any distance of running is the combination of slow paced jogging and walking. Walking is just part of the process. Many people assume they will be able to run two miles from the start, and that it is somehow embarrassing to stop and walk. Wrong! It’s the absolute most beneficial & effective way to improve. So, walk when you need to walk…and then pick back up with a slow jog when you’re ready.

It’s also not necessary to worry about speed. In the beginning, newer runners should jog slowly enough to maintain a conversation. The key is not to run out of breath, and as a result, out of motivation. There will be room for increasing speed in the future. For now, we should focus on completing the time & distance goal of each week…increased pace will come.

Here’s the week two schedule:

Monday – Adventure Boot Camp (or strength training)
Tuesday - Run 23 min
Wednesday - Adventure Boot Camp (or strength training)
Thursday - Run 23 min
Friday - Adventure Boot Camp (or strength training)
Saturday - 2.25 milesSunday – Rest

Also Remember:

Drink plenty of water prior to your training runs.

If your body needs a break from “pounding on the pavement” you can substitute non-impact cardio exercise, like an elliptical machine or biking, as needed.
As the runs get longer, be sure to keep your blood sugar boosted by consuming a meal replacement shake (or equivalent) about 30 – 60 minutes before exercise. Drink water before and immediately after each run, and with all food.

As always, please let Leah or me know if you experience any unusual aches or pains as we progress. You can reach Leah at 513-515-6632 or leahosgood@yahoo.com.

We'll see you at Crossroads on Tuesday and Thursday, then back at the HealthStyle Fitness studio on Saturday!

Your friend in fitness,

Brian Calkins

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

Next Week We Start Running!

2009-05-21T12:34:00.004-04:00

I’m very excited to get started with the 2009 running group next week!

As an overview, we’re going to start slow and easy, and develop our cardiovascular systems over time.

For some, you’ll combine slow jogging and walking. Others may jog for the entire duration of our sessions. Always remember, it doesn’t matter where you are when we start – You Will Improve!

Some may have been active longer than others recently. All that matters is that we are improving, individually - this group is designed to be a structure way to get additional cardiovascular exercise in each week, and if you want to do a 5K, you’ll be ready in a couple of months.

If you want to then work toward a 10K, you’ll be ready a couple of months after the 5K. And of course those who want to continue on with a half marathon and then the full Flying Pig marathon next May will have the opportunity.

Things to keep in mind:

If you have a history of foot, ankle, knee or back pain, please let your doctor know what you are doing. We’re going to train in a way that minimizes pre-existing injury and that starts with speaking to your doctor (if appropriate). If at any time something hurts, stop immediately and let Leah and me know.
Go at your own pace. You’ve heard me say this before, but always remember to go at a pace that is comfortable for you. Slower is always better in preparing for long distance cardiovascular exercise or running! If you go too hard at the start, often you have too little energy to make it to the end.
Get fitted for very good running shoes! You don’t have to go out tonight, but within the next 2 weeks you’ll need to have a pair of running shoes that are dedicated for running alone. Go to Bob Ronckers and have them fit your foot. Every foot is unique and Bob Roncker’s Running Spot will ensure you get the proper footwear. I have a $10 off coupon for you – just ask me or Leah for the coupon. Proper footwear is critical!
You’ll need a sports watch. On Tuesdays and Thursdays we’ll train for a period of time. And since everyone is going at their own pace, you’ll need a watch to tell you when it’s time to head back in. To start we’ll be going for 20 minutes. When you're close to the 10 minute mark, it’ll be time for you to retrace your steps back to your starting location. All you'll need to spend is $10. Click here for sports watch options at Target!

For those in Cincinnati, we’ll be meeting at Crossroads Church at 5:30am on Tuesdays and Thursdays for an individualized-paced combination of walking/jogging or easy jog for a given time period.

Then on Saturday mornings we’ll meet at the HealthStyle Fitness Studio at 7am for a distance walk/jog or run. And, each week we’ll slowly progress and build upon the previous week. In the first few weeks of training, plan on 20 – 30 minutes of training time for each session.

If you cannot participate in Tue/Thu/Sat group session, you can follow the plan on your own. Each week I will be emailing the training routine to everyone in the group – so you can follow it on your own or join us for any of the group sessions as your schedule allows.

Training Schedule – Week One

Tuesday - Run (or walk/jog) 20 min

Thursday - Run (or walk/jog) 20 min

Saturday - 2 miles (walk/jog)

Sunday - Rest

Additional Notes of Importance:

Drink plenty of water prior to starting.
By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of a long run. Start with jogging one to two minutes and walking two to three minutes. As your cardiovascular fitness increases you can adjust your run/walk ratio to running 5 minutes/walking one minute. You WILL improve using this system!
Be sure to do the running portion slow enough at the beginning of every run (especially the longer runs) so that you'll feel tired but strong at the end. The conservatism will allow you to recover faster.
If you body needs a break from “pounding on the pavement” you can substitute non-impact cardio exercise, like an elliptical machine or biking, as needed.
Stay conversational on all of your training sessions for now. This means that you should be exerting yourself at a low enough level that you could talk. It's okay to take deep breaths between sentences, but you don't want to "huff and puff" between every word.
As the runs get longer, be sure to keep your blood sugar boosted by consuming a meal replacement shake (or equivalent) about an hour before exercise. Drink water continuously before and during exercise and with all food.

Above all, be a smart runner...and have fun!!

Your friend in fitness,

Brian Calkins

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

Are You Ready to Run?

2009-05-13T10:10:00.003-04:00

The Flying Pig Marathon really did a number on me, and I didn't even run the 26.2 miles last Sunday.

But, I did train with an incredible group for almost a year in preparation for it.

This is a group where we started running very short distances, and built up over a year to being able to complete a full marathon.

And I was SO close to doing the marathon.

But I violated my own training philosophy. In one short 5 day span I just did too much in too short of time, in order to accommodate an important family vacation.

It was a valuable lesson. Stick with the principles of science, how the body best responds to progressive overload! But, I have no regrets, I grew out of the experience. I'm smarter and wiser. And, I'm way more fit than I was a year ago.

Seriously, how many people can say that they've run 21 miles during a single exercise session? ;)

So, instead of running, I excitedly watched the joy of each of the running group members achieve an amazing milestone that they'll carry with them for the remainder of their lives.

And in that process, I became even more inspired and recommitted to complete my own marathon.

May 2, 2010 will be my day!

And, I'm inviting you to join me.

Before we get into the details of how you can join our next running group, here are a few running benefits to entice you to consider making a similar commitment.

Benefits of Running:

1. Running Makes You Feel Good. Ask any long time runner and they often refer to the "runner's high" they feel during and after their exercise of choice. Runners will tell you that they have a significantly clearer mind, as well as a significant reduction in stress, through running.

2. Running Allows for Good Heart Health & Great Fitness. Running, or any cardiovascular exercise for that matter, keeps your heart healthy by reducing plaque buildup in the arteries. As you become increasingly fit, the quantity of blood that your heart pump with each beat goes up substantially, while reducing the number of times your heart needs to pump per minute. Having a stronger, more efficient heart allows for better nutrient and oxygen delivery to all of the cells of your body, giving you significantly more energy and better health.

3. Running Leads to Weight Loss. Running speeds up metabolism and allows you to burn significant calories. In addition, many runners report that their appetite dwindles for a period of time post exercise. And although resistance training and quality nutrition are critical for optimal health and body weight, the functional caloric requirement of consistent running is substantial.

4. Running Enhances Self Esteem. Along with the benefits of feeling and looking good, runners often report higher levels of confidence and self esteem. Those who set goals for achieving a 5K or 10K, half or full marathon get a tremendous feeling of achievement as they cross the finish line. The synergistic accumulation of all the benefits of running allow for a sense of considerable self-satisfaction.

5. Running Gives You a Sense of Connection. Whether you have a running partner, use a group training program, or just enjoy saying hello to your neighbors as you run past, the nature of running is one of human connection. All you have to do is attend a running event to watch the support of fellow runners and onlookers to get a real sense of how running allows you to feel a part of the community.

If you've ever wanted to train for a 5K, 10K, half or full marathon, the opportunity is here. Contrary to what you may believe at this moment, it's not as insurmountable as you think. With the proper guidance and small weekly progressions, you can achieve any distance up to a full 26.2 miles. Our next running group begins on May 25th!

For more information on joining these first time runners,

click here!

Have an great Tuesday!

Your friend in fitness,

Brian Calkins

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

Congratulations!!

2009-05-05T11:28:00.002-04:00

my hero:

So, how are you feeling today, marathoner??

I imagine you’re feeling a mixture of a tremendous elation in completing a grueling marathon, and some fatigue, muscle soreness and joint pain.

Over the coming days, schedule in 20 – 30 minutes of continuous light aerobic activity, like a brisk walk or some easy ellipticaling each day until the soreness is gone.

In terms of delayed onset muscle soreness, tonight you’ll feel it more than earlier today, and tomorrow may be the peak of your discomfort. By Thursday it’ll start improving. The more easy movement you get in, the sooner you’ll feel better.

And boy, was I ever excited to see you during the various stages of the marathon yesterday, and of course at the end. You all are my hero’s!! Truly.

I realize it may be too early for some on you to think about, but I’ve heard from several people about what their next event is going to be.

Whatever it is, is fine. I’ve heard some are going to run another marathon, some will be doing an upcoming Half, others are unsure at this point.

Many of you have expressed an interested in keeping our running structure going. I’m all for that!!!

In fact, it’s SO MUCH EASIER to continue training, than it is to cease training and then start back up from a less conditioned standpoint. My guess is that you've never been more fit than you are RIGHT NOW!

My goal is to complete the Columbus Half faster than I did last year.

I go see my doc today at 2:30 to see how my healing has progressed. I did end up running almost 2 consecutive miles yesterday (by accident), and felt great!

So, please reply to this email if you’d like to continue our training structure of Tue/Thurs/Saturday morning, or some version thereof.

In the meantime, savor the incredible day you had yesterday!! I'm super proud of you!

And don’t forget to move, move, move!! Easy movement.

Talk with you soon!!

Your friend in fitness,

Brian Calkins

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

It's Marathon Time!

2009-04-28T11:02:00.003-04:00

Here we are, the week of your marathon!!

There are 3 things you can do to get ready:

1. Keep all of your thoughts about Sunday’s event positive!

Too much stress the week of a marathon will take its toll on your physical capabilities and performance on Sunday. This week is all about positive thoughts – there’s nothing else you can do to prepare, other than some easy runs, preparing your running gear, and the 2 other keys below. Just remember, YOU ARE PREPARED and you WILL DO WELL on Sunday. The most important thing is to absorb as much joy from this experience as possible.

2. Create 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.

You’re going to be jacked up with the crowd and festivities. So again, RELAX.

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 4 hours, you should be averaging about 9:09 per mile. If you have a Garmin, you’re all set. If you do not, other options include running with a pace group, or plotting out what your ideal time should be at each mile marker.

Also, you might consider having two goals, if a finishing time is important to you. A “I’m happy with this time” goal and a “I’m totally thrilled with this time” goal. As an example, before I got injured I would have been “happy” with finishing in 4 hours and 15 minutes, and “thrilled” with finishing at 4 hours or less.

3. It’s Time to EAT! Starting on Wednesday, the goals is to maximize glycogen storage in muscle, which means you need to eat more complex carbohydrates than you normally do.

Remember, all carbs are not created equal. Some supply energy very quickly (with very quick corresponding “crashes” in blood sugar) while others provide a slow, steady stream of energy. Carbohydrates are classified by numbers between 1 and 100, called the glycemic index (GI).

Complex whole grain carbs are generally lower on the GI and filter into your system more slowly. Foods that are low on the GI list tend to keep your blood glucose stable and give you a steady supply of energy, allowing you to maintain your longer runs for longer periods of time. Wednesday through Saturday you want a lot of low GI foods – whole grain starches like bread, past, rice, cereal & beans.

A simple carbohydrate is high on the GI and dumps into your blood stream very quickly. This is what you want to consume during the Flying Pig. And whatever strategy you’ve been using for pumping sugar into your system, stay with that system. Gels, sport drinks, or whatever, don’t mess around with changing your approach - whatever got you to this point will work for you on Sunday.

Remember, you are creating an experience that you will remember vividly for the rest of your life. Go out on Sunday, enjoy this incredible milestone, and soak up as much of this experience as possible!!

An ideal training schedule for this week is this: Adventure Boot Camp on Mon/Tue/Wed, or the latest on Thursday. 3-5 mile easy run on Tuesday and 2 – 4 miles on Thursday. Complete rest on Friday and Saturday.

26.2 on Sunday. I'll see you there!

Your friend in fitness,

Brian Calkins

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

Less than 2 Weeks...

2009-04-20T15:06:00.001-04:00

You are less than 2 weeks from the big day!! Feel good in knowing that you are prepared to run the best race of your life!!

The next two weeks of training are all about recuperation and recovery in preparing your body to be at it’s peak state of strength and energy. In fact, you’re going to be amazed at how good you’ll feel doing 26.2 versus some of the recent long runs. The difference, of course, is the taper-down period, allowing nicks and dings, aches and pains, sore muscles, tired joints and your energy systems to build back stronger than ever!

26.2 after 3 lower milage weeks is easier than 22 miles after 21 miles, after 20 miles, etc.

So, this is the time of rebuilding the body and reflecting on your tremendous efforts over the past year. Maybe I say this too often, but truly I am incredibly proud of you. Seriously, how many people EVER run a marathon? Very few. And you are ready (from a conditioning standpoint) and now all you need to do is recharge your body!!

Here’s what you have in store this week:

Monday: Cross-training day. In the books. If you were in camp today, you had a wet workout - but boy is was FUN getting back outside!

Tuesday: 5 mile easy run.

Wednesday: Another cross-training day. Work those legs to get the spring back in your step!

Thursday: 4 miles at marathon pace. You can use the running calculator to determine your per mile pace here: http://www.swiftpage1.com/SpeClicks.aspx?X=2T0JJPDXHQR08Q1000Y5WW
Friday: Another cross-training day.

Saturday: 8 easy miles. For those "Type-A" personalities out there, resist the urge to do more. Your fitness level is already established and now is NOT the time to try to improve it. Research clearly shows that we don't lose what we've established (physiological adaptations) by tapering down for 3 weeks. It's always much easier to maintain, than to attain fitness. Sunday: Rest!

The full 18 week running schedule is here!

Your friend in fitness,

Brian Calkins

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

Your Final Big Training Week...

2009-04-06T14:18:00.002-04:00

One more big week then we taper down. All of the runners I've talked with over the past week are tired and feeling beat up. Likely you're feeling it too - remember, you're doing A LOT of miles, well beyond what you've ever done before. Hang in there - you're so close! Next week you'll start to recover.

Okay, so here's the game plan for this week:

Monday: Cross-training day. In the books.

Tuesday: 5 mile recovery run. Go easy.

Wednesday: Another cross-training day. Done.

Thursday: Thursday: 10 miles at marathon pace. 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: Up to 24 miles! But here's the deal. You have to listen to your body - if you need to walk part of this long run, then walk. Now is NOT the time to let the ego take over. If you're feeling exhausted, excessive joint pain or discomfort in a muscle/connective tissue, modify your pace or distance. The most important thing is to get to the 20 or so mile mark, see how you feel, and then proceed accordingly. Be smart this weekend.The taper that follows next week will allow most aches and pains to go away, and will give your energy systems a chance to recuperate in time for the Pig.

Sunday: Rest!

The full 18 week running schedule is here!

Keep at it, this is your final big training week!!

Your friend in fitness,

Brian Calkins

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

Running Update...

2009-04-01T11:20:00.003-04:00

Okay crew, once again, sorry for the slow running update this week.

Most of you know, I’ve been struggling during the past 3 weeks of running – lots of pain.

For those who aren’t aware, I’ve been to the doctor, had x-rays and this morning, an MRI. I won’t know anything definitive until Monday when I see the hip doc again. He suspects a serious muscle tear, or a stress fracture in the hip.

I’ll be honest, based on the pain I’m feeling while walking, I’m looking doubtful to make the Pig. But, I’m staying positive and will continue to train on the elliptical machine until I know something for sure.

Of course, I’ll keep you posted. With all of the visits to the docs, my schedule has been cramped a bit, thus slow emails on my part.

We’re in crunch time, and have 2 more intense weeks of training before we taper down to allow your body to replenish before the Flying Pig.

I am going to strongly recommend that this Saturday, in lieu of 23 miles that we have scheduled, you only do 14 miles. We need a little less pounding before going up again next week.

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.

Wednesday: Another cross-training day. Done.

Thursday: Our final Yasso training run on a track. We're running twice around the track (800 meters) for X number of minutes (4 minutes if you're shooting for a 4 hour marathon, 4 minutes, 30 seconds if you're striving for a 4:30 marathon, etc). Between the 800's, jog slow (to recover) for the same number of minutes it took you to run your repeats. Tomorrow we'll do 10 intervals of 800 meters.

Friday: Another cross-training day. Stay strong - critically important right now with the super long run of last week, and the one next week.

Saturday: 14 miles! Go at a comfortable pace. Next week we'll go up to 24 miles.

Sunday: Rest!

The full 18 week running schedule is here!

I believe the Oakley running group is training tomorrow night - touch base with Leigh if you're wanting to go with them.

Keep at it, you're almost there!!

Your friend in fitness,

Brian Calkins

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

Running Update: Here We Go!

2009-03-24T09:01:00.003-04:00

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

This Week's Running

2009-03-16T15:16:00.002-04:00

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

This Week's Running...

2009-03-03T10:11:00.004-05:00

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

This Week's Running...

2009-02-23T12:00:00.001-05:00

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

This Week's Running

2009-02-16T14:37:00.001-05:00

Nice job on completing 18 miles over the weekend. Empowering, huh!?

We're now into week 8. Below is our schedule...

Monday: Cross-training day.

Tuesday: This will be our final easy 4 mile recovery run - starting next week, and for the balance of our training, we'll go 5 easy miles on Tuesdays. Remember, slow and easy - allow your body the low intensity it needs for recovery.

Wednesday: Another cross-training day. Make sure you're strengthening your legs and core to support you for another increase in mileage on Saturday.

Thursday: Our third of five Yasso training runs on a track. As a reminder, we're running twice around the track (800 meters) for X number of minutes (4 minutes if you're shooting for a 4 hour marathon, 4 minutes, 30 seconds if you're striving for a 4:30 marathon, etc). Between the 800's, jog slow (to recover) for the same number of minutes it took you to run your repeats. On Thursday will do 8 intervals of 800 meters.

Side note for those in Oakley: Leigh and I will be doing our long run on Thursday (in lieu of Saturday) as we're out of town at a conference and won't be able to do a long run this weekend.

Friday: Another cross-training day.

Saturday: 19 miles baby! 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.

Sunday: Rest!

The full 18 week running schedule is here!

I'm giving a talk tomorrow morning, so I won't see you after camp. Enjoy your run!!

Your friend in fitness!

Brian Calkins

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

18 Miles on Saturday!

2009-02-09T11:36:00.003-05:00

We're into week 7 of our 18 week training.

Saturday's easy 10 miles should have you feeling refreshed and ready for two more progression weeks - 18 and 19 miles over the next 2 weekends.

Here’s the full schedule for week 7…

Monday: Cross-training day.

Tuesday: Another easy 4 miles recovery run. Keep Tuesday's run slow and easy as we have 2 intense training days this week. Other options include the elliptical machine or other form of low-impact cardio if you're feeling the pounding. Most of us should feel good with last week's taper back week.

Wednesday: Another cross-training day. Make sure you're strengthening your legs and core to support you with the upcoming long runs.

Thursday: We’re doing 8 miles at race pace (up another mile from last week's pace run). Hopefully the weather will be good enough to be outside!!

Friday: Another cross-training day.

Saturday: 18 miles today 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.

Sunday: Rest!

The full 18 week running schedule is here!

See some of you tomorrow 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

Cincinnati Flying Pig Marathon Training - Week 6

2009-02-02T14:25:00.002-05:00

I was humbled on Thursday last week. I ran intervals with Ingrid and she flat out dusted me from the third one on...

When she runs, she actually floats like a butterfly. You can't even hear her shoes hitting the pavement. Thanks so much Ingrid - I feel so good about myself now!! ;)

Here's the good news for this week - we've got a relatively short run on Saturday - just 10 miles. Wow, we're making some great progress when we call 10 miles a short run!!

Here’s the schedule for week 6…

Monday: Cross-training day.

Tuesday: Another easy 4 miles recovery run. Always remember, Tuesdays are good days for some other form of cardio to ease the stress on the knees, shins, low back, feet or anywhere else.

Wednesday: Another cross-training day.

Thursday: We’re doing 7 miles at race pace (up one mile from the last pace run). Race Pace is the pace you plan to run in the Pig. If you're training for a 4:00 marathon, your average pace per mile is 9:09. Pace runs are not only an important part of stretching our fitness level, but a great tool to develop your stride and cadence in knowing how fast you are going on race day.

Friday: Another cross-training day.

Saturday: Yee-haaa, 10 miles today at a comfortable pace. Go slow, this is a recovery week. You definitely want to make sure you're fully recovered as the following Saturday we hit 18 miles.

Sunday: Rest!

The full 18 week running schedule is here!

Have a great week of running!!

Your friend in fitness!
Brian Calkins

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

Are you ready for Week 5?

2009-01-26T14:45:00.002-05:00

Wow, we're already into week 5 of the Pig training, Leigh! Keep your momentum going strong - we have another long run on Saturday before stepping back the following weekend.

Here's our schedule for this week…

Monday: You know the drill, today is a cross-training day, Adventure Boot Camp or on your own. Make sure you work your leg muscles through walking lunges, squats, deadlifts, etc, to keep the spring in your running stride and your body's shock absorbing system strong.

Tuesday: Another easy 4 miles recovery run. If you're feeling the pounding of the long runs in your knees, shins, low back, feet or anywhere else, consider 40 minutes on an elliptical to ease up on your joints.

Wednesday: Another cross-training day.

Thursday: Our second of five Yasso training runs on a track. As a reminder, we're running twice around the track (800 meters) for 4 minutes, if you want to run a 4 hour marathon (or four minutes and 15 seconds if you're shooting for a 4 hour, 15 minute marathon, etc). Between the 800's, jog for the same number of minutes it took you to run your repeats. On Thursday will include 7 intervals of 800 meters. I'll meet anyone who wants to run at the Mariemont track here at the studio at 6:40am.

Friday: Another cross-training day.

Saturday: We're adding one mile to last week's long run for 17 miles. Go slow. Next week we'll taper back to 10 miles to allow our body some recovery before going a bit longer the following 2 weeks. One mistake you want to avoid is running these long runs too fast. We did a great job this past Saturday with our pace, but it's worth repeating that we never want to do our long runs faster than about 90 seconds per mile slower than our marathon pace. Running too fast on the long days creates too much stress, coupled with your other training, making it difficult for the body to recover.

Sunday: Rest!

The full 18 week running schedule is here!

With the looming forecast, I'm keeping my fingers crossed that I'll see you tomorrow!

Your friend in fitness! Brian Calkins

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

The Flying Pig - Week 4...

2009-01-19T12:52:00.002-05:00

This week's update is short and sweet! Nothing new in terms of types of runs we're doing, but the weekend long run hits 16 miles, one more than our run 2 weeks ago.

We're in week 4 of our training...you can click here for the schedule!

Your friend in fitness! Brian Calkins

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

This Week's Running...

2009-01-12T08:45:00.005-05:00

Congratulations on braving the elements Saturday morning for a chilly, wet run!

Here’s our running schedule for this week…

Monday: This is the beginning of our first "stepback" week, where we cut mileage slightly to allow us to gather our energy for the next push upward in mileage in Week 4. Today is a cross-training day – Adventure Boot Camp or on your own. Make sure you work your leg muscles through walking lunges, squats, deadlifts, etc, to keep the spring in your running stride and your body’s shock absorbing system strong.

Tuesday: Run 4 miles at your easy pace as a recovery run. Make sure you stretch very well after the run – keep your joints and muscles working at full mobility.

Wednesday: Another cross-training day.

Thursday: We’re doing 6 miles at race pace. Race Pace is the pace you plan to run in the Pig. If you're training for a 4:00 marathon, your average pace per mile is 9:09. Pace runs are not only an important part of stretching our fitness level, but a great tool to develop your stride and cadence in knowing how fast you are going on race day.

Friday: Another cross-training day.

Saturday: Run 9 miles today at a comfortable pace. We don't want to run fast during our long runs. The only exception is once every three weeks, if you have some gas in your tank, you can finish a long run off at a fast tempo. Ingrid, Rob and I did this on Saturday. But you don’t want to do a 3/1 run more than once every 3 weeks. Most important is that you cover the distance and cover it with a reasonable level of comfort. There is a cumulative effect from all the miles we run in training that is often difficult to measure, but your fitness level will continue increasing. As mentioned above, this is a "stepback" week where we drop down in distance. This is done every third week on long runs to offer our bodies extra rest. Although today we run 9 miles, keep "16" in your mind, since we jump ahead to 16 miles next week.

Sunday: Rest! I will be flip-flopping my long run and rest day this weekend as I will be presenting at a seminar Saturday.

I’ll miss the fun we have on the long run!!

The full 18 week running schedule is here!

Your friend in fitness! Brian Calkins

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

This Week's Running

2009-01-05T11:00:00.006-05:00

Okay great job last week! Saturday's long run was very successfully done!

Here’s our running schedule for the week…

Monday: Monday is a cross training day. If you’re signed up for Adventure Boot Camp, make sure you’re in camp on 2 of the cross training days (M-W-F). In order for us to succeed at the Pig, we need to train. Training is when you follow a schedule, like our 18 week one, where each day has a purpose. If the weather is bad, we still run. If you have important business and cannot make the group runs or boot camp, we simply find another time to get your workout in. Why? Because the accumulation of our workouts over a period of a 18 weeks will make you a better runner.

Tuesday: On Tuesday we’ll do a run of 4 miles at a comfortable or easy pace, the same as last week. This workout shouldn't take very long and it’s critically important in the process of oxygenating your cells and muscles in a manner that will help you recover from last week’s training. The most important thing, though, go easy on Tuesday.

Wednesday: Cross training again. If you’re not in boot camp, do some strength training, focusing on all of your muscles. But make sure you’re working your legs to give you the support you need to long distance running.

Thursday: We do our first of 5 Yasso training runs on a track. I heard a lot of grumbling about how the running group didn’t like the track work we did last fall. Hey, we only have 5 sessions out of 54 running workouts that we need to be on a track. Suck it up!! ;) It’s actually a great way to discover your pace for the marathon (over the 5 sessions) and it’s a great workout too. If you want to run a 4:00 marathon, train to run a session of 800 intervals (twice around the track) in 4 minutes for each. Between the 800 intervals, jog for the same number of minutes it took you to run your repeats. This method holds for all speeds whether you are 2:30 or a 5:30 marathoner. Again, the 800 paces that you are able to complete is a good predictor of your marathon time. 4 minute 800s equals a 4:00 marathon; 5:30 800s equals 5 hours and 30 minutes for the marathon. Our first Yasso training on Thursday will include 6 intervals of 800 meters.

Friday: Cross training again. Keep your muscles strong and your body healthy for all the accumulated mileage.

Saturday: Today is long-run day, and we’re adding one mile to last week’s long run for 15 miles. Next week we’ll taper back to 9 miles to allow our body some recovery before going a bit longer the following 2 weeks. One mistake you want to avoid is running these long runs too fast. We did a great job this past Saturday with our pace – although long, it didn’t feel overwhelming (especially thanks to Rob’s great story telling). Just remember, we never want to do our long runs faster than about 90 seconds per mile slower than our marathon pace. Running too fast on the long days creates too much stress, coupled with your other training, making it difficult for the body to recover.

Sunday: A well earned day of rest.

The running schedule is here!

See you tomorrow!

Your friend in fitness! Brian Calkins

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

Flying Pig Training

2008-12-29T13:06:00.002-05:00

Okay, are you ready to take you running to the next level? After spending some time putting together our Flying Pig training, I’m fired up and ready to roll!

Our training schedule calls for 3 training runs per week, which is built upon the assumption that you are an active Adventure Boot Camp participant, or otherwise combining strength and cardiovascular training each week, in addition to the dedicated marathon prep. If you are not an active boot camper you will need at least 2 additional training days beyond our 3 runs per week to prepare sufficiently for the Flying Pig marathon.

As always, the group will be meeting on Tues/Thurs at 6:30am and Saturday morning for scheduled runs. Feel free to run individually or otherwise make modifications to the schedule to fit your needs. Just use caution to not do less or more than is outlined below.

I will continue to send weekly updates that will include specific information on the coming week’s training. We may also make small modifications to the program based on numerous factors (including holidays and recovery level of the running group).

Mentally gear up as we’re on the cusp of taking our fitness and performance to the next level!

Here are definitions and explanations:

Long Runs: The key to our training is the long run on Saturdays, which ranges from 9 to 24 miles over the course of 18 weeks. Although some experienced runners do train longer, many running physiologists see no advantage in doing 26, 29 or even 31 mile runs as the pounding on the body and energy depletion can be difficult to overcome before a marathon, especially for first timers. Instead, we’ll conserve our energy and concentrate on quality runs the rest of the week. Consistency is most important. You can skip an occasional workout, or juggle the schedule depending on other commitments, but we cannot skip the long runs and expect to perform well at the Pig. Notice that although the weekly long runs get progressively longer, every third week is a "stepback" week, where we reduce mileage to allow our bodies to gather strength for the next push upward. Rest is a critical part of our training program.

Run Slow: I cannot over emphasize the importance of running the long runs anywhere from 60 to 90 seconds per mile slower than your goal marathon pace. This is critical. The physiological adaptations and benefits kick in around 90-120 minutes, regardless of how fast you run. Running too fast defeats this purpose and will likely tear down your muscles, compromising your subsequent workouts and training overall. Save your fast running for the marathon itself. Thursdays are designed for you to run at race pace, but shorter distances. So simply do your long runs at a comfortable pace, one that allows you to converse with your training buddies, at least during the beginning of the run. Which brings up our next training point…

3/1 Training: Toward the end of a run, if you're still feeling fresh, you may want to pick up the pace and finish somewhat faster. This will convert your long run into what Hal Higdon calls a 3/1 Run. That means you run the first three-fourths of your long run (say the first 12 miles of a 16-miler) at an easy pace, then do the final one-fourth (4 miles of a 16-miler) at a somewhat faster pace--though still not race pace. This 3/1 strategy is advised for no more than once out of every three weekends. In other words: first weekend, easy run; second weekend, 3/1 Run; third weekend, step back to a shorter distance. Any running coach or physiologist will tell you that it's better to run too slow during long runs, than too fast. The important point is that you cover the prescribed distance; how fast you cover it doesn't matter.

Walking Breaks: Walking is a perfectly acceptable strategy even for those of us who have completed the half marathon and have been running consistently for awhile now. While Jeff Galloway is a huge proponent of the run/walk ratios, you might develop the habit of walking when you need some water in prep for the water stations at each mile of the Pig. There are two reasons for this: 1) you can drink more easily while walking as opposed to running, and 2) since many other runners slow or walk through water stations, you'll be less likely to block those behind. You will lose less time walking than you think. Bill Rodgers took four brief breaks (tying a shoe on one of them) while running 2:09 and winning the Boston Marathon. Walking gives your body a chance to rest, and you'll be able to continue running more comfortably. It's best to walk when you want to, not when your (fatigued) body forces you too.

Race Pace: Although we’ve covered pace runs before I want to review this again as it’ll be an important component of our program. Race Pace is the pace you plan to run in the Pig. If you're training for a 4:00 marathon, your average pace per mile is 9:09. So you would run that same pace during our Pace runs in this program (on Thursdays).

Cross-Training: Because I am not doing Adventure Boot Camp, I am using Mondays for cross training where I’ll combine strength training and some time doing the elliptical machine. It is critically important that you work your muscles against resistance AND you do some other form of cardio training to keep your body fresh. And if you become excessively fatigued, walking for 30-45 minutes will help you recover after your Saturday long runs and is a great form of cross-training (for the benefit of recovery).

Yasso 800s (Y800). This is a workout developed by a Runner's World employee, Bart Yasso. It accurately allows you to predict the time that you are capable of running a marathon. If you want to run a 4:00 marathon, train to run a session of 800s in 4 minutes each. Between the 800s, jog for the same number of minutes it took you to run your repeats. This method holds for all speeds whether you are 2:30 or a 5:30 marathoner. The 800 paces that you are able to complete is a good predictor of your marathon time. 2 minute 30 second 800s equal a 2:30 marathon; 5:30 800s equal 5 hours and 30 minutes for the marathon.

Rest: As I said earlier, rest is an important component of marathon training. Scientists will tell you that it is during the rest period (the 24 to 72 hours between hard bouts of exercise) that the muscles actually regenerate and get stronger. Simply put, you can't run hard unless you are well rested. And it is hard running (such as the long runs) that allows you to improve. If you're constantly fatigued, you will fail to reach your potential. This is why I’ve reserved Sunday as a day of rest for us. It allows you to gather forces for hard running the following week. If you need to take more rest days--because of fatigue, a cold, or a late night at the office or a sick child--do so. And if you're tired from the weekend, take Monday off as well--or cut the length of your cross-training. The secret to success in our training program is consistency, so as long as you are consistent with your training during the full 18 weeks of the program, you can afford--and may benefit from--extra rest.

Click here to take a peek at our 18 week training program!

Running This Week...

2008-12-22T10:50:00.004-05:00

Happy Holidays!

This week’s running schedule includes different days and times to accommodate Christmas on Thursday and being a non-boot camp week.

We'll be meeting here at the studio tomorrow (Tue 12/23) and Wednesday at 6am.

Saturday we'll meet here at 6am as well.

And between now and New Year's Day I'll have our complete marathon training program uploaded to the running blog.

If I don't see you, have an awesome Christmas!!

Here's the schedule for those who've been running for several months:

Monday: XT
Tuesday: 60 Minutes
Wednesday: 45 Minutes
Thursday: Christmas
Friday: XT
Saturday: 12 Miles

Here's the schedule for the newer members of the group:

Monday: XT
Tuesday: 35 Minutes
Wednesday: 35 Minutes
Thursday: Christmas
Friday: XT
Saturday: 4 Miles

Your friend in fitness,

Brian Calkins

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

The Next 2 Week's of Running

2008-12-08T12:56:00.004-05:00

Today’s update will include this & next week’s training as I will be at a conference in Orlando for a week starting on Wednesday.

As we near the end of December, our official 16-week marathon training program will be release in its entirety. I will continue to send weekly updates, but the overview will give you an idea of what we’ll be doing from week to week.

Here’s this week’s training for those training since May:

Monday: Boot Camp or XT
Tuesday: 45 Minutes
Wednesday: Boot Camp or XT
Thursday: 45 minutes
Friday: Boot Camp or XT
Saturday: 8 Miles – Fast Pace

Here’s next week’s training for those training since May:

Monday: Boot Camp or XT
Tuesday: 45 Minutes
Wednesday: Boot Camp or XT
Thursday: 45 minutes
Friday: Boot Camp or XT
Saturday: 15 Miles – Easy Pace

Here’s this week’s training for newer member of the running group:

Monday: Boot Camp or XT
Tuesday: 30 Minutes
Wednesday: Boot Camp or XT
Thursday: 30 minutes
Friday: Boot Camp or XT
Saturday: 4.25 Miles – Easy Pace

Here’s next week’s training for newer member of the running group:

Monday: Boot Camp or XT
Tuesday: 30 Minutes
Wednesday: Boot Camp or XT
Thursday: 30 minutes
Friday: Boot Camp or XT
Saturday: 4.5 Miles – Easy Pace

I’ll miss you guys this week, but will be back in time for the long run on Saturday, December 20!!

Your friend in fitness!

Brian Calkins

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

This Week's Training

2008-12-02T07:58:00.005-05:00

I hope you had an awesome Thanksgiving!

This week’s running, for those training through the holidays, includes normal timed runs tomorrow and Thursday, and a tempo run on Saturday. The pace/tempo run will be run at your ideal or goal marathon pace for 4 of the 10 miles, and an easy pace for 6 miles.

So, we'll do an easy pace for 5 miles, then your tempo pace for 4 miles, then the final mile easy again (as an example). For me my tempo pace will be around 8:20 per mile (my Flying Pig goal is 4 hours or better). You can use the McMillan calculator to determine your tempo here: http://www.mcmillanrunning.com/cgi-bin/calculations.pl.

More info on tempo runs can be found in last week's post - click here.

Here the schedule for those who've been running for several months:

Monday - XT
Tuesday - Run 45 min
Wednesday - XT
Thursday - Run 45 min
Friday - XT
Saturday - 10 miles, 4 at tempo

Here the schedule for the newer members of the group:

Monday - XT
Tuesday - Run 30 min
Wednesday - XT
Thursday - Run 30 min
Friday - XT
Saturday - 4 miles slow

Your Friend in Fitness,

Brian Calkins

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

This Week's Training

2008-11-24T12:38:00.006-05:00

Below is the training schedule for this Holiday week.

For those in town, Leigh is organizing a group to run/walk the Thanksgiving Day Race. It'll be a great way to get in your run and burn up some calories before the big meal! You all can meet as a group and enjoy the great company. If you would like to join in the fun and burn up some calories, send an email and Leigh will include you in the group walking or running that morning.

Click here to learn more about the 99th Annual Thanksgiving Day Race

Here the schedule for those who've been running for several months:

Monday - XT
Tuesday - Run 45 min
Wednesday - XT
Thursday - Thanksgiving Day Race
Friday - XT
Saturday - 10 Miles

Here the schedule for the newer members of the group:

Monday - XT
Tuesday - Run 30 min
Wednesday - XT
Thursday - Thanksgiving Day Race
Friday - XT
Saturday - 3.5 miles slow

I'll be heading out early Thursday for my wife's parent's house...so if I don't see you before then, have a wonderful Thanksgiving!!

Brian Calkins

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

This Week's Running Update...

2008-11-18T13:45:00.004-05:00

This email was supposed to go out yesterday, but we had a snafu with the email program...sorry it's a day late!

This time of the year things begin to get a bit more hectic as we move closer to Thanksgiving and the travel, social & family events kick in. I’m going to continue to send out weekend running updates (without much new running information) that you can modify to fit your schedule. Come January, we’ll get much more specific and focused as a group in training for the Flying Pig.

Also, if you’re experiencing any joint pain or other injury, now is a good time to maintain your current fitness level with some cross-training. I’m going to use the next 2 weeks to alleviate some foot pain I’ve been having lately by using the elliptical machine.

In addition, if you are a 5-day per week boot camper AND running on a regular basis, your body may be ready for a little bit of a break. Doing too much leads to overtraining and diminishing returns from exercise. Remember that improvement occur only during the rest period following hard training. If sufficient rest is not available then complete regeneration cannot occur. If this imbalance between excess training and inadequate rest persists then performance will eventually plateau and decline. Overtraining can occur from either too much training or too little rest, or often a combination of both.

If you’re feeling consistently tired, lethargic, weak, or sick, these are classic signs of overtraining. The solution lies in reducing your mileage and/or eliminating a run or two over a couple of weeks. Just listen to your body and do what’s best for you.

And finally, the Oakley running group will now be meeting at our studio through mid-April as boot camp has moved to Cincinnati Tae Kwon Do (next to the studio) for the winter.

Here’s this week’s outline for you to incorporate as you see fit:

Here the schedule for those who've been running for several months:

Monday - Boot Camp or XT
Tuesday - Run 45 min
Wednesday - Boot Camp or XT
Thursday - Run 45 min
Friday - XT or Boot Camp
Saturday - 9 Miles

Here the schedule for the newer members of the group:

Monday - Boot Camp or XT
Tuesday - Run 30 min
Wednesday - Boot Camp or XT
Thursday - Run 30 min
Friday - XT or Boot Camp
Saturday - 3 miles slow

See many of you in the morning...

Brian Calkins

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

This Week's Running...

2008-11-10T12:12:00.004-05:00

Below is the schedule for both running groups this week (no intervals this week!).

Again, feel free to modify your time and distances as appropriate for your November/December running goals.

Here the schedule for those who've been running for several months:

Monday - Boot Camp or XT
Tuesday - Run 45 min
Wednesday - Boot Camp or XT
Thursday - Run 45 min
Friday - XT or Boot Camp
Saturday - 15 miles slow

Here the schedule for the newer members of the group:

Monday - Boot Camp or XT
Tuesday - Run 28 min
Wednesday - Boot Camp or XT
Thursday - Run 28 min
Friday - XT or Boot Camp
Saturday - 2.75 miles slow

See many of you in the morning...

Brian Calkins

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

This Week's Running

2008-11-03T14:13:00.005-05:00

Below is the schedule for both running groups this week.

Again, feel free to modify your time and distances as appropriate for your November/December running goals.

Here the schedule for those who've been running for several months:

Monday - Boot Camp or XT
Tuesday - 12 x 400 Intervals or 45 min
Wednesday - Boot Camp or XT
Thursday - Run 45 Mins- easy
Friday - XT or Boot Camp
Saturday - 9 Miles: 4.5 Easy, 4.5 pace*

*Your goal pace is your ideal per mile pace for your next long event, for me it’s a half marathon evaluation on December 27th. Here’s a great calculator you can play with to estimate your pace times for various events and training: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm.

More info on Tempo/Pace runs can be found in last week's post - click here.

Here the schedule for the newer members of the group:

Monday - Boot Camp or XT
Tuesday - Run 25 Mins
Wednesday - Boot Camp or XT
Thursday - Run 25 Mins
Friday - XT or Boot Camp
Saturday - 2.5 Miles Slow

See many of you in the morning...

Brian Calkins

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

Holiday Running Options

2008-10-27T12:03:00.005-04:00

With the coming holidays, a lingering injury, various goals and schedules among the running group, feel free to modify your training in November and December to fit your needs. Some may want to maintain their existing endurance level, others may want to build upon it through the holidays. You can modify your time, distance, speed, frequency of running or any combination of these variables.

For me I’m going to work hard over the next two months to bring my half marathon time down to somewhere between 1:50 & 2:00 in an effort to be ready for January as we officially begin training for the Flying Pig.

Over the coming weeks we’ll be using steady state running, intervals, tempo runs (info below) and long runs in our training. Again, please modify the schedule to fit your needs over the coming 2 months.

Overview of Tempo Runs:

Tempo runs are runs performed at constant moderate effort, usually at or slightly faster than race pace, allowing for two important benefits:

First, tempo runs are effective physical and mental simulators of a race, allowing the body and mind to function efficiently at event speeds. The neuromuscular communication paths necessary to operate in a race are established and your feel of event speed is developed.

Second, tempo runs create a cardiovascular overload, improving endurance and accompanying strength benefits. Optimal tempo runs incorporate a distance of about 1/4 of the race distance.

Because of both of these benefits, tempo runs are one of the most effective types of speed work training for the marathon. Next week we'll incorporate a tempo run...

Here the schedule for those who've been running for several months:

Monday - Boot Camp or XT
Tuesday - 12 x 400 Intervals
Wednesday - Boot Camp or XT
Thursday - Run 45 Mins
Friday - XT or Boot Camp
Saturday - 14 Miles Slow

Here the schedule for the newer members of the group:

Monday - Boot Camp or XT
Tuesday - Run 23 Mins
Wednesday - Boot Camp or XT
Thursday - Run 23 Mins
Friday - XT or Boot Camp
Saturday - 2.25 Miles Slow

See many of you in the morning...

Brian Calkins NSCA-CPT, ACE

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

Congratulations!!

2008-10-20T14:25:00.002-04:00

Congratulations to Wendy & Rob, Rebecca, Leigh, Jill, Rob, Toye, Amy, Leah, and Shannon for a very strong showing at yesterday’s Columbus Half Marathon!! What a fun and exhilarating experience we all shared. For many of us it was our first half marathon – savor your accomplishment and reflect in all the work and dedication you’ve employed the past 7 weeks!!

I would also like to welcome all the new members to the running group – we’re excited to have you with us!!

With our new members we’re now going to break down our weekly email with 2 separate training routines to accommodate both those who just completed the half and the new group. Regardless of where you are today, feel free to follow the program that best fits your current needs.

This week is going to be a recovery week for those who participated in yesterday’s event. Although we need to do some light cardio to deliver oxygen and nutrients to repair damaged tissue, feel free to run or cross-train on a non weight-bearing machine such as an elliptical or bike (click here to read the benefits of cross training).

Leigh and I are looking at doing another half marathon in December since the Flying Pig is 7 months away. We both look forward to shaving time off our half time and having another milestone to keep us focused. It’s a small event, but in December it’s the closest we can find. Info available here: http://www.ashlandrunners.com/. We’d love to have you join us!!

Okay, here’s our training for the week:

Monday – Boot Camp or XT
Tuesday - Run 30 min or XT
Wednesday - Boot Camp or XT
Thursday - Run 30 min or XT
Friday - Boot Camp or XT
Weekend – 4 miles easy

New Running Group Members Routine:

Monday – Boot Camp or XT
Tuesday - Run 20 min or XT
Wednesday - Boot Camp or XT
Thursday - Run 20 min or XT
Friday - Boot Camp or XT
Weekend – 2 miles easy

There is more information about running for our first time members here: http://cincinnatifitnessrunning.blogspot.com/2008/05/cincinnati-fitness-running-week-one.html.

See many of you in the morning...

Have an awesome week!!

Brian Calkins
NSCA-CPT, ACE

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

Final Preparation...

2008-10-16T15:46:00.002-04:00

Are you ready for Sunday? Here are some reminders and notes for the weekend...

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 Columbus weather.

Carb Loading and hydration starts today! Make sure every meal contains whole grain carbs and plenty of water from now through breakfast on Sunday. Remember, 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 immediately, bypassing the aerobic system, quickly depleting your top energy system. 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.

Start slow. You can always pick up the pace later.

For those who’d like to fraternize Saturday night and after the race on Sunday….

Saturday’s Dinner: We have reservations at Buca Di Beppo, located at 343 North Front Street, at 7:30 for dinner. Click here for map and directions. The restaurant’s number is 1-614-621-3287. Please confirm with Leigh (leigh@healthstylefitness.com) that you are coming so we can formalize our reservations.

Sunday’s Post-race Lunch: We’re heading over to Champps, located at 1827 Olentangy River Rd. Click here for map and directions. Or you can just follow us over (no reservations needed).

Contacting us in Columbus: You can reach me at 513-325-0886 and Leigh at 513-255-7308.

Remember on Sunday Morning…

The hard part is done.
Have fun.
Enjoy the experience.

Don't think about the 13.1 miles - chunk it down.
One mile at a time.
One minute at a time.
One step at a time.

The only thing you have control over on Sunday are the thoughts that enter your head – your preparation is done - your nutrition is done - your clothes you are going to wear are figured out - it's just your thoughts that are left.

Keep them positive and you cannot lose.

Sunday - you'll be a Half Marathon Champion.

We're Ready!

2008-10-13T14:24:00.009-04:00

Congratulations!! From a training perspective, we are ready!! I hope you feel good about the work you’ve put in over the past 7 weeks since the 10K – we’ve made tremendous progress!!

Okay, here’s what we can do to be 100% prepared for Sunday's Half Marathon…

Hydrate well this week, with emphasis on significant water intake on Friday and Saturday.
Load up your glycogen stores Thursday, Friday and Saturday – read “Preparing for the event” at http://www.cincinnatifitnessrunning.com/ for a reminder.
Rest. We’ll have 2 easy runs this week – Tuesday for 35 minutes, Thursday for another 35 minutes. Rest Friday and Saturday.

On Sunday, we’ll meet 45 minutes before the Half to be where we need to be AND to warm up with a light jog and some stretching. Don’t forget your energy & hydrations needs during the event. You can review the following article here: http://www.multidays.com/html/articles/energy_gels.htm.

We are planning a group dinner on Saturday night – details will follow. Also, we are planning a group lunch after the Half on Sunday – details will follow.

Please make sure Leigh has your cell number so we can communicate while in Columbus. You can click here to email your number to Leigh.

Here’s this week’s schedule:

Monday- Boot Camp or XT
Tuesday- 35 Minutes Easy Run
Wednesday- Rest
Thursday- 35 Easy Run or XT
Friday/Saturday- Rest
Sunday- Columbus Half Marathon

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 www.CincinnatiFitness.com

Nutrition and Eating before the Half Marathon

2008-10-06T12:02:00.002-04:00

2 Weeks Away...

Okay, we should now feel confident in the completion of our Columbus event in 2 weeks!! This week we'll have a regular training schedule, including intervals on Thursday, but we'll back down a bit to 8 miles for the weekend run.

I've broken down the 8 miles over the weekend into halves - the first half to be easy and the second half to be run at the pace you're striving to complete the event in Columbus. So if you're shootng for a 10-minute mile pace for the half, you should run the second 4 miles in 40 minutes.

Here's information on nutrition for next week...

Pre-race nutrition:

The good news is our muscles are capable of storing approximately 1800 calories in the form of glycogen. And given that the average runner burns approximately 100-110 calories per mile, most of us will have sufficient energy storage if properly fueled for the 3 days leading up to the half marathon. It’s generally mile 20 when running a full marathon where people hit the wall in terms of glucose/glycogen depletion.

Here are a few important nutrition steps…

1. Preparing for the event - For three days prior to the half, the goals is to maximize glycogen storage in muscle, which means we need to eat a few more complex carbohydrates than we normally do. Remember, all carbs are not created equal. Some supply energy very quickly while others provide a slow, steady stream of energy. Carbohydrates are classified by numbers between 1 and 100, called the glycemic index (GI). A simple carbohydrate is high on the GI and dumps into your blood stream very quickly. Complex whole grain carbs are generally lower on the GI and filter into your system more slowly. Foods that are low on the GI list tend to keep your blood glucose stable and give you a steady supply of energy, allowing you to maintain your longer runs for longer periods of time. High GI foods cause a roller coaster effect. After eating a high GI food your blood glucose quickly elevates, causing your pancreas to release insulin which pulls the carbs out of your bloodstream, resulting in a blood glucose crash. For that reason we need to consume low GI whole grain carbs all the time, but approximately 10% more for the 3 days leading up to our event.

2. Morning of the event - The morning of the half, eat a meal that consists of whole grains (65%), protein (20%) and fat (15%) 2-3 hours before the start of the race. This will top off your glycogen levels, giving you the necessary energy to run at your optimal pace. Important note: don’t try anything new before the event. Stick to the foods you know you can consume and run without problems. The last thing you want is a digestive problem while you’re running 13.1 miles!

3. During the event – Several of us experimented with GU this past weekend, others have been using it for a few weeks or longer. During the half marathon it will be very important to supply your body with a steady dose of glucose and fructose (sugar). This is the time to eat high GI foods. The high GI foods quickly release energy and give you a fast energy boost. Good high GI foods that are convenient during a run include energy gels (GU) and sports drinks (Gatorade and Powerade). Here’s the tricky part of consuming them, however - you don’t want too much glucose as you may feel sick to your stomach, and likewise you don’t want too little as you’ll run out of gas. Again, running 13.1 miles doesn’t cause a major crash as compared to 26.2, but you will notice the difference with the appropriate fueling during the run. Here’s a must read article on the sports drinks vs. gels, the challenges and benefits of both: http://www.multidays.com/html/articles/energy_gels.htm

As always, hydrate well the week before the marathon (water) and in particular, during the carbohydrate loading period (three days prior to the half). Research has shown that carbohydrates convert to glycogen more effectively when accompanied with the consumption of water.

Immediately Following the Half

After crossing the line, get something to drink (water and a recovery drink). Within an hour or so of finishing, grab something to eat with your favorite running partners and celebrate your awesome achievement!!!

Here’s this week’s schedule:

Monday – Boot Camp or XT
Tuesday - Run 45 min
Wednesday - Boot Camp or XT
Thursday - 12 x 400
Friday - Boot Camp orXT
Weekend – 8 Miles: 4 miles slow and easy, 4 miles at goal pace

See many of you in the morning at Crossroads church!!

Your friend in fitness,
Brian Calkins

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

3 Weeks Away...

2008-09-29T11:04:00.005-04:00

This week's email includes an overview of our training and what’s to come in the running updates as we prep our last few weeks for the Half.

This week there are no intervals. The hilly longest distance to date was a bit intense, so we’ll do regular runs of 45 minutes on Tuesday and Thursday. This weekend will be our longest run before the Half as we go for 13.2 miles (half marathon distance). With each new distance, do the best you can to keep the route as flat as possible. We’ll have plenty of hill work after Columbus for those preparing for the Pig.

We’ll go back to intervals one more time next week (Oct 7), and then begin to taper back in preparing for the half. The weekend run before Columbus (Oct 11/12) will be “only” 8 miles.

Why should we taper down before the Half?

For some people, the idea of backing off on their training just before the big race seems counterintuitive. We’re actually not going to miss a Tue/Thurs/Wkend run, but rather we’re going to back off on the distance in the final 2 weeks leading up to Columbus. During this period aerobic capacity will NOT be diminished in any way.

In fact, a review of 50 studies on tapering published in the journal Medicine & Science in Sports & Exercise shows that levels of muscle glycogen, enzymes, antioxidants, and hormones - all depleted by high mileage - return to optimal ranges during a taper. The muscle damage that occurs during sustained training is also repaired. And if that isn't enough, immune function and muscle strength improve, as well, which reduces the odds you'll catch a cold or sustain an injury just before the race. And for those shooting for a specific time goal, the average performance improvement by those who tapered in these studies was 3 percent. That works out to be an improvement of almost 20-30 seconds per mile!

In short, the taper will allow each of us to perform at our best while enjoying our first major event!

Can you make it for lunch?
For those doing the Columbus event, we’re planning on grabbing some lunch after the Half to celebrate our achievement (the carb reloading party!!). Details on where and when will follow…

Here's this week's schedule:
Monday- Boot Camp or XT
Tuesday- Run 45 min
Wednesday- Boot Camp or XT
Thursday- Run 45 min
Friday- Boot Camp or XT
Weekend- 13.2 Miles Slow & Easy

Next week I’ll send information on proper nutrition for optimally fueling the body several days prior to the Half.

Your friend in fitness, Brian Calkins

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

Just Less than 4 Week to Half Marathon...

2008-09-22T13:44:00.001-04:00

Sounds like everyone felt very good over the weekend with their 11 miles. I've noticed a confidence in everyone after completing this past long run - we're not far off from the half marathon distance. Nice work! Keep those long ones slow and you should continue to feel great as you finish them.

Tomorrow we'll do interval training again with 12 400 meter up tempo intervals, followed by 12 200 meter slow jogs (alternating). For those not running with the group tomorrow, please make sure you jog an easy pace for at least a half mile (preferable a full mile) as a warm up before your first 400. Below is a little more information on the benefits of doing 400 meter up tempo intervals.

Thursday wiill be a steady state 45 minute run, then we're bumping up to 12 miles for the weekend. Leigh will cordinate when and where we meet this weekend.

Here’s this week’s schedule:

Monday – Boot Camp or XT
Tuesday - 12 x 400
Wednesday - Boot Camp or XT
Thursday - Run 45 min
Friday - Boot Camp or XT
Saturday - Rest
Sunday – 11 Miles Slow and Easy

Physiological Benefits to Interval Training

Interval training allows for several significant physiological responses at maximum capacity. Your heart rate and VO2 (oxygen consumption) reach maximum. Your effort is very hard and lactate elevates higher and higher. Breathing, as you certainly know, is at full capacity.

There are two key adaptations that occur with interval training. The first is neuromuscular. Research has found that during repeat intervals, groups of individual muscle fibers become more coordinated in their "firing" (contracting) so that you can achieve greater power and speed. Likewise, various muscle groups (like the quadriceps, for example) get "in sync" with each other resulting in faster turnover and a smoother stride. Essentially, the body becomes more efficient and coordinated at turning your legs over very fast, allowing your running economy to improve.

The second adaptation affects the bicarbonate buffering system. Stay with me here, I promise this will make sense. Since up-tempo interval training creates large accumulations of lactic acid, these sessions challenge the body's ability to remove it. With repeated exposure to elevated lactate levels, the body improves its ability to quickly remove it. (Excessive lactic acid is that feeling when the body wants to shut down and stop moving – increasing the lactic threshold offers enhanced speed and endurance benefits).

You feel these adaptations (improved neuromuscular function and lactic acid buffering) as a smoother, less jerky stride when running at full speed. You start to feel smooth and powerful in your stride. Interval training greatly impacts the torso of the body as you begin to run not just with your legs but to generate power through your core – the stomach, pelvis and hips.

Many elite runners discover when the incorporate interval training into their running they are less likely to be injured, can tolerate speed and stamina training better, in addition to having a stronger performance at the end of long distance events.

See many of you in the morning at the track...

Your friend in fitness, Brian Calkins

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

5 Weeks from Columbus Half Marathon...

2008-09-16T09:58:00.002-04:00

Today's post will be short and sweet...

Today (Tuesday) we'll do interval training again with 10 400 meter up tempo intervals, followed by 10 200 meter slow jogs (alternating). I know it's rough, but again, it's a tremendous method to increase your cardio endurance and pace.

Here’s the quick reference of the pace you’ll shoot for during each of your 10 intervals:

10K Time of 52:00 = 114 seconds for each .25mile interval (each fast quarter mile lap should be run at 1 minute, 54 seconds)
10K Time of 56:40 = 124 seconds for each .25mile interval (each fast quarter mile lap should be run at 2 minutes, 4 seconds)
10K Time of 59:00 = 130 seconds for each .25mile interval (each fast quarter mile lap should be run at 2 minutes, 10 seconds)
10K Time of 65:00 = 143 seconds for each .25mile interval (each fast quarter mile lap should be run at 2 minutes, 23 seconds)

For the long weekend run, we're bumping up to 11 miles in an effort to get to our half marathon distance before October 19th. Since we're adding 2 miles from last week's long run, remember to go slow and take walking breaks as needed.

Here’s this week’s schedule:

Monday – Boot Camp or XT
Tuesday - 10 x 400
Wednesday - Boot Camp or XT
Thursday - Run 45 min
Friday - Boot Camp or XT
Saturday - Rest
Sunday – 11 Miles Slow and Easy

Have a great training session today!

Your friend in fitness, Brian Calkins

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

6 Weeks from Half Marathon + Interval Training

2008-09-08T13:27:00.002-04:00

I hope everyone enjoyed the long run over the weekend. This coming weekend we’re up to 9 miles. And I know I’m a broken record, but make sure your long runs are at least 2 minutes slower (per mile) than your 10K pace from the Labor Day run.

The biggest change this week will be our incorporation of interval training. Below is some information on the benefits of interval training, as well as how we’ll do it. Intervals start tomorrow!!

Interval Training

Interval running, repeating short, fast runs close to maximal aerobic pace, is the fastest method to improve cardiovascular endurance and aerobic power in preparing for a half or full marathon.

The pace that you’ll run each interval can be calculated by multiplying your best 10K time by 2.2. This gives your maximum aerobic 400 meter time in seconds. For example, if you run a 60 minute 10K, you should run your 400 meter intervals no faster than 60 x 2.2=132 seconds.

Because this maximal aerobic pace can only be maintained for approximately 12 minutes without stopping, fast run distances of much shorter duration allow a greater total work load to be completed. Most research indicates fast runs of 400 – 800 meters to be most effective for improving VO2 Max. And since the goal of interval training is to maintain the cardiovascular system near its maximum aerobic limit, rest intervals should be short, about 1/2 of the fast distance or less and should be run slowly rather than walked to decrease lactic acid buildup in the muscles.

We’ll be starting with eight to ten 400 meter intervals (which is one full lap around a track, or .25 miles), followed by eight to ten 200 meter slow run or jog recovery repeats (or one-half loop on the track or .125 mile recovery).

Here’s a quick reference of the pace you’ll shoot for during each of our 8-10 intervals:

10K Time of 52:00 = 114 seconds for each .25mile interval (each fast quarter mile lap should be run at 1 minute, 54 seconds)
10K Time of 56:40 = 124 seconds for each .25mile interval (each fast quarter mile lap should be run at 2 minutes, 4 seconds)
10K Time of 59:00 = 130 seconds for each .25mile interval (each fast quarter mile lap should be run at 2 minutes, 10 seconds)
10K Time of 65:00 = 143 seconds for each .25mile interval (each fast quarter mile lap should be run at 2 minutes, 23 seconds)

I’ll give more information and answer questions tomorrow morning, as will Alicia. For runners in Blue Ash, Alicia has contacted each of you for where you’ll be meeting.

For the Oakley running group, we’ll meet at Shea Stadium located at 2603 Harris Ave, in Norwood at 5:30am, the normal start of boot camp. Click here for map and directions.

Here’s this week’s schedule:

Monday – XT
Tuesday - 8-10 x 400
Wednesday - XT
Thursday - Run 45 min
Friday - XT
Saturday - Rest
Sunday – 9 Miles Slow and Easy

Have a great training session tomorrow!

Your friend in fitness, Brian Calkins

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

10K Congratulations...Preparing for the Half Marathon!

2008-09-02T11:39:00.003-04:00

Congratulations to Jill, Rebecca, Toye, Lisa, Wendy, Ellen, Val & Leigh for a tremendous 10K yesterday morning. Each of you worked diligently in preparing for yesterday’s event - and your 6.2 mile time showed your effort. Hat’s off to you!!

As I mentioned a couple weeks back, we’re going to step up our training to be prepared for the half marathon in just under 7 weeks. Monday’s 10K will replace today’s normal training run. Thursday we’ll be back on schedule. Each week, mentally prepare to add minimally a mile to your weekend long run.

In order to ensure you get all the information needed to prepare for the half, including correspondence as we travel to Columbus, please click here to confirm you are training for the Columbus Half Marathon. Regardless, everyone who wants to continue receiving the weekly running update will continue to do so. If you do want to leave the running email list now, please click here.

Next week – The Oakley group will be meeting at 5:30am since we are off from camp. Tuesday we’ll meet at a local track (Mariemont or Smith Road) for interval work. Thursday we can meet wherever the group decides it prefers to run. Track location to be determined later this week.

For the Blue Ash and Florence group, please talk with your boot camp instructor to determine time and locations for your runs next week.

Here’s this week’s schedule:

Monday – 10K Event
Tuesday - Boot Camp or XT
Wednesday - Boot Camp or XT
Thursday - Run 45 min
Friday - Boot Camp or XT
Saturday - Rest
Sunday – 8 Miles Slow and Easy

Your friend in fitness,
Brian Calkins

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

1 Week from Today = 10K!

2008-08-25T14:56:00.005-04:00

Okay, one week from today we do our 10K. For those in boot camp, even though we have camp on Labor Day, I recommend that you take that morning off.

This week’s training is going to be normal, except for the weekend long run will be tapered to down to 2-3 miles to allow you to be at full energy for Monday’s event. I also recommend that for this week you do your final run on Saturday to give you a full day of rest on Sunday.

Next week our training will be back up to full speed, complete with some intervals and an 8 mile long run on the weekend. We're also actively looking for a running track for some interval work, as well as new locations to keep the scenery fresh. Upcoming long weekend runs will be held downtown, crossing over bridges between Cincinnati and Northern Kentucky, as well as the White Water park course. If you have a recommendation for a track or location, please reply to this email.

For those wanting to run together on Saturday, we'll be meeting at 7am at the HealthStyle Fitness Studio.

Here's this week's Schedule:

Monday – Boot Camp or XT
Tuesday - Run 45 min
Wednesday - Boot Camp or XT
Thursday - Run 45 min
Friday - Boot Camp or XT
Saturday - 2 Miles
Sunday – Rest up for the 10 K on Labor Day!!

See you tomorrow, bright and early!

Your friend in fitness,

Brian Calkins
NSCA-CPT, ACE

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

Reminders - 3 Weeks from 10K!

2008-08-11T13:39:00.000-04:00

Just a couple of important reminders as we’re now 3 weeks from our 10K.

How are your shoes? Get fitted for very good running shoes is critical for running efficiency and injury prevention. Leigh and I just got fitted last week with a fresh pair at Bob Roncker’s. If you need new shoes, get them now so you can break them in before the 10K.

How’s your body feeling? If your body needs a break from “pounding on the pavement” you can substitute non-impact cardio exercise, like an elliptical machine or biking, as needed.

How’s your hydration? Hydrations levels are critical as the temperatures increase in August and early September and as we increase our mileage. The combination of long running and the heat index (heat + humidity) can lead to fast depletion of water. Remember, water plays a very important role in muscular contractions and running efficiency. Without the right water balance, your muscles simply cannot contract at normal intensity levels, leading to poor performance and a decrease in the effectiveness of your run.

For example, a drop in body water volume of a mere 1% can cause a reduction in performance of over 10%. That means you’ll have to exert yourself much harder during a run to achieve the same distance had you been sufficiently hydrated. Click here for how much water…

How’s Your Strength Training? Maintaining your strength training is vital as we increase our running volume and distance. Your lower body needs muscle tissue to absorb the pounding from running (lunges, squats, dead-lifts). The core of the body is “command central” during all human movement, especially running. The CORE controls the rotational mechanics between the upper and lower extremities (running efficiency and stride frequency) and the force production of the lower body (stride length). Keep up with your rotational strength training (diagonal chops with core balls or dumbbells, bicycle crunches, Russian twists, supine reach arounds with legs elevated). More information on strength training for runners is here: http://cincinnatifitnessrunning.blogspot.com/2008/06/week-3-routine.html

Okay, we have the same schedule as last week. Next week we’ll add another mile to our weekend long run. Then we’ll taper back just a bit in the week leading up to the 10K.

Monday – Boot Camp or XT
Tuesday - Run 30 - 45 min
Wednesday - Boot Camp or XT
Thursday - Run 30 - 45 min
Friday - Boot Camp or XT
Saturday - 6 Miles
Sunday – Rest

I look forward to going for my first run post-rehab with the Oakley group in the morning!

Your friend in fitness,
Brian Calkins , Cincinnati Personal Trainer

Four Week's To Go...

2008-08-04T16:58:00.006-04:00

I’m just getting in from a weekend away with my wife and daughter and wanted to send a quick check-in with the running schedule for the week. But also, I have included a link to a cool article from Runner’s World that should offer some inspiration for those of us training for the half marathon 11 weeks. Runner’s World tracked 3 runners’ stories, (one of which was a first time runner), as they prepared for the half marathon in 10 weeks!!

And finally, for those running in Oakley, although we’ll be meeting tomorrow at Crossroads @ 6:30am, feel free to come up with an alternate meeting time and location for Thursday. If you’ll let me know after your run tomorrow, I’ll send an update to the other Oakley runners.

Here’s the schedule (notice there is an option for some light cross-training on Wednesday and Friday, along with optional additional minutes on Tuesday and Thursday's run):

Monday - Rest
Tuesday - Run 30 - 45 min
Wednesday - XT or 20 min light cardio
Thursday - Run 30 - 45 min
Friday - XT or 20 min light cardio
Saturday - 6 Miles
Sunday - Rest

Click here for the Runner’s World article tracking the experience of the 3 half marathoners…

Have a great run in the morning...

Your friend in fitness,

Brian Calkins , Cincinnati Personal Trainer

Five Weeks Until 10K...

2008-07-28T13:29:00.003-04:00

Okay, how was the 5 mile 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 have felt great on Sunday.

Remember, long runs should ALWAYS go about 2 minutes 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

This week our schedule is the same; we’ll do another 5 mile run on Saturday. Until the 10K event, plan on increasing by one mile every other week. So this week we’re at 5 miles and then the following Saturday we’re up to 6 miles. Here’s the schedule:

Monday - Adventure Boot Camp
Tuesday - Run 30 min
Wednesday - Adventure Boot Camp
Thursday - Run 30 min
Friday - Adventure Boot Camp
Saturday - 5 Miles
Sunday - Rest

Here's to another great week of training!!

Your friend in fitness,
Brian Calkins - Cincinnati Fitness

The Long Run...

2008-07-21T13:06:00.002-04:00

Okay, I’m excited. We are now really embarking upon preparation for long distance running. We have our 10K coming up in 6 weeks, but that’s really a stepping stone for the half marathon. So now, we’ll be increasing our distance (long runs) over the next few Saturdays, then tapering back a bit before the Labor Day 10K.

The long run:
Although sometimes perceived to be “scary”, long runs actually feel easier than shorter distance, normal pace runs. It very important to pace all of the long runs approximately 2 minutes per mile slower than you could actually run that distance. Walking breaks become critically important during long runs and will help you to slow the pace of the overall run, but you must run slower as well. It’s important to note that you get the same endurance benefit from the long run, if you run slowly, as you would if you run fast. However, you'll recover much faster from a slow long run.

The benefits of a long run:
Clearly there are significant physical benefits from running long distance. But there is an even greater mental and emotional benefit in completing the longest run to date. Strong feelings of positive momentum, enhanced self-confidence, and a positive attitude result from completing long runs. And by keeping the pace slow during a long run you will experience a tremendous expansion in cardiovascular conditioning, reduced fatigue, while remaining injury free.

Remember, keep the long runs slow. Walk when you need to walk. We’ll also need to begin “planting” bottles of water along our routes as we go longer so we stay well hydrated. The Tuesday/Thursday runs, limited to 30 – 35 minutes, can go at a normal pace. Slow on Saturdays. Did I say that enough??

Here’s our schedule for the week:

Monday - Adventure Boot Camp
Tuesday - Run 30 min
Wednesday - Adventure Boot Camp
Thursday - Run 30 min
Friday - Adventure Boot Camp
Saturday - 5 Miles
Sunday - Rest

Next Up:

Mercy Metric 10K Run on Monday, September 1, 2008 at Lunken Airport - 6 weeks away.

See many of you at Crossroads, Alicia will see some of you at Cottel Park, and Kelli will see others at the Florence Freedom Park tomorrow at 6:30am...

Your friend in fitness,
Brian Calkins

The 10K is Next...

2008-07-14T12:29:00.002-04:00

Hats off to everyone who participated in the Fairfax 5K on Saturday – you all did very well and it’s been a lot of fun watching you progress over the past many weeks of training. The Adventure Boot Camp Women had an awesome showing as 7 ladies took home medals for their times: Shannon Gilmore, Vicki Cunningham, Wendy Maxwell, Leigh Smith, Betsy Butsch, Lisa Lysne, and Ellen Springer. We even had a few boot campers' significant others participate and finish strong. Congratulations on a fantastic event!!

Next up, the Mercy Metric 10K Run on Monday, September 1, 2008 at Lunken Airport. We are exactly 7 weeks away from this next milestone.

As we look beyond the 10K, for those striving for the half marathon, we are just about 14 weeks away. To accommodate morning work schedules, we’ll be doing 30 minutes after camp on Tuesdays and Thursdays, and the long runs on Saturdays. In just a few weeks we’ll be into the 5-6 mile range. As we get closer to the half marathon, it will be very important that our volume of running and cross training allows for 6 days per week of training. If you are an active boot camper, your Monday, Wednesday and Friday boot camp training will be your cardio conditioning (as well as your strength training). If you are not an active boot camper and are training for the half marathon, you’ll want to make sure you are doing some type of heart elevating cardio work on M-W-F. Although running is fine on these days, you should also consider cross-training and strength training to protect your body while keeping your cardiovascular conditioning progressive.

Here’s our schedule for the week:

Monday - Adventure Boot Camp
Tuesday - Run 30 min
Wednesday - Adventure Boot Camp
Thursday - Run 30 min
Friday - Adventure Boot Camp
Saturday - 4 Miles
Sunday - Rest

Once again, congratulation on your progress thus far - you should take a moment to feel good about your achievement!!

See many of you at Crossroads tomorrow at 6:30am...

Your friend in fitness, Brian

The 5K is Saturday...

2008-07-07T15:13:00.002-04:00

Our first milestone arrives on Saturday! Congrats for laying the groundwork over the past 7+ weeks as you are now ready for the 5K.

If you’re running on Saturday, you can register online (registration deadline is Wednesday!!) Please let me know that you are running so we can all start together as a team and share in the post-race festivities. Click here to register for Fairfax Day 5K

Next week we’ll add some mileage to our Saturday run as we kick off the preparation for our next milestone, the 10K. But first, let’s savor the 5K on Saturday!!

Below is our schedule for the week...

Tuesday - Run 30 min
Thursday - Run 30 min
Saturday - Fairfax Day 5K Run
Sunday - Celebrate!!

See many of you at Crossroads tomorrow at 6:30am...

Your friend in fitness, Brian Calkins

The Week 7 Routine...Less Than 2 Weeks 'Til 5K!

2008-06-30T15:21:00.006-04:00

I'm just getting in after a long weekend of meetings in Denver. For anyone who sent an email in the past 3 days, I promise to reply over the next 24 hours as I catch up.

We are now just shy of 2 weeks before the Fairfax 5K. If you’ve been following the weekly training to date, you’re ready!! In the 5 training session we have leading up to July 12th, we’ll increase our cardiovascular base a bit more.

Below is our schedule for the week...

Tuesday - Run 30 min
Thursday - Run 30 min
Saturday - 3.6 miles
Sunday - Rest

Also, for those just joining the group, here is a list of topics we’ve covered to date:

Are You Ready To Run?
Cincinnati Fitness Running - Week One!
The Running Group Week Two...
The Week 3 Routine...
The Running Group Week Four...
The Running Group Week Five...
The Running Group Week Six...

Enjoy your run tomorrow!!
Brian NSCA-CPT, ACE

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

The Running Group Week Six...

2008-06-23T15:05:00.003-04:00

Today's email is short and sweet...

First and foremost, we have lost a few members of the running group due to work/travel commitments and other personal reasons. If you would like to stop receiving the weekly running email, please click here as we want to make sure that you're not receiving excessive email...you can always get back on the list at any time.

Okay, for the balance of our preparation for the 5K on July 12th we're going to keep our timed runs on Tuesdays and Thursdays at 30 minutes. We will, however, continue to add a little more distance over the next 2 Saturday morning runs.

Below is our schedule for the week...

Tuesday - Run 30 min Thursday - Run 30 min Saturday - 3.3 miles Sunday - Rest

If you need to access any of the previous emails you can go to the archives at http://www.cincinnatifitnessrunning.com/.

See many of you at Crossroads tomorrow at 6:30am...

Keep up the great training!!

Your friend in fitness,

Brian NSCA-CPT, ACE

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

The Running Group Week Five...

2008-06-23T14:39:00.004-04:00

Okay, so how are you feeling now that we have 4 weeks of running behind us??

As we move closer to our first official event, the 5K, we are now training at just about the distance we'll complete on July 12th (5K = 3.1 miles). And over the coming weeks we'll go just a bit beyond the 5K distance and spend a little time doing some short intervals (increasing pace for very short periods, like 30 - 60 seconds) to enhance our cardiovascular base. Eventually, the Saturday runs will become our "long runs" and the Tuesday/Thursday runs will be for a shorter time period.

Below is our schedule for the week...along with some important information about cross-training to minimize injury and maximize your performance.

Tuesday - Run 30 min
Thursday - Run 30 min
Saturday - 3.00 miles
Sunday - Rest

Cross Training Benefits!

Recently I experienced an injury at the tail end of one of our training runs. Personally it was embarrassing for me to gimp along the last 100 yards of the run. I'd like to think that I'm in decent condition and could handle the little bit of training we'd done at that point. What I realized, though, is all of my training in the previous 2 years has been low-impact (cycling, TaeKwonDo on a soft floor & elliptical) and I was just a bit too aggressive by adding some solo distance runs leading up to the injury.

The point of my story is share the importance of backing off your running and instead adding another form of cardiovascular exercise if you begin to feel more than mild aches and pains. Don't push through joint or connective tissue pain - it could result in a substantial injury that may possibly require significant down time.

In a nutshell, here are some of the benefits of cross training:

Overall strength and fitness improvement. Cross-training can help you reach a higher level of overall fitness than just running. Many runners suffer in the latter stages of a race because they lack upper body strength. So many runners focus just on their legs and running muscles that they often neglect arms, shoulders, neck, back, and core. No one sport can work all the muscles equally, but by adding other activities to you're your training, you can optimize your whole-body conditioning. We talked about the importance of strength training in a previous email (http://cincinnatifitnessrunning.blogspot.com/2008/06/week-3-routine.html)
Increased aerobic conditioning. Cross-training can maintain and/or improve your overall cardiovascular endurance. Cross-training activities develop and strengthen muscles that running doesn't exercise. You may have to work relatively hard to get the same aerobic workout that running provides, but doing intervals (combining hard/easy alternating intensity levels) will definitely provide the needed intensity level.
Injury prevention and recovery. Many runners have used cross-training when they have been injured because they are forced to do so if they want to continue exercising (including yours truly this past week!). However, if you cross-train when you are not injured, it could prevent future injury. Cross-training allows you to rest one set of muscles while working the other, and low-impact training gives the joints, muscles, tendons and ligaments to a needed rest from the stress of running.
Balance and variety. Any athlete who is one-dimensional is at a disadvantage among those who practice more than one activity. As you strengthen non-running muscles, a more balanced overall level of fitness results. And although you may love running, variety helps prevent boredom and increases your appreciation for running. Cross-training keeps you fresh mentally and physically and teaches you about your strengths and weaknesses. It helps increase your confidence and helps you improve as a runner.

Cross-training is especially beneficial as we age as we need more recovery time after longer, harder training session. Cross-training allows us to engage in active recovery - still exercising, but not stressing the same muscles day after day.

Most importantly, utilize cross-training when you feel your body needs a break from the pounding...

See many of you at Crossroads Church in Oakley tomorrow at 6:30am!!

Your friend in fitness,

Brian NSCA-CPT, ACE

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

The Running Group Week Four...

2008-06-13T12:44:00.003-04:00

Wow, it's hard to believe we're into our fourth week of running!!

We are now 5 weeks away from our first major milestone of completing a 5K, or approximately 3.1 miles, (on July 12, click here for a Flyer). Our training this week is getting us very close to the 5K distance...

Below is our schedule for the week...along with an aricle on proper footwear to maxmize your performance while minimizing your injury risk.

Tuesday - Run 28 min
Thursday - Run 28 min
Saturday - 2.75 miles
Sunday - Rest

Proper Footwear to Minimize Injury and Maximize Performance

Often overlooked by runners in training is the importance of proper running apparel/footwear. Think of the human body as a complex, physiological machine that if properly equipped, can accomplish some amazing things. And the "machine's" primary contact with another object when running occurs with the foot hitting the ground. The action and reaction of running occurs at this point of contact, with the ground putting a stress on the foot at every stride and vice versa. (Remember, that for every action, there is an equal and opposite reaction.)
Think of your automobile sitting in your garage or driveway. If it's winter, you might think about putting on a set of snow tires to get better traction in the inclement weather. You would not use the same set of snow tires during the summertime when asphalt temperatures often soar in excess of 100 degrees Fahrenheit.

So, since we're mostly running on evenly paved surfaces, you are going to want to find a shoe that provides both comfort and shock absorption. When in doubt, go with the most cushioning as this softens the blow to your body on each stride and reduces your chances for injury.
It's also important to remember the fact that with proper form, the ball of the foot will absorb the brunt of the body's impact with the ground, putting an intense amount of stress on the foot as essentially an area of a few square inches bears most of your body weight.

Injuries occur far too often when people push their limits when their bodies are not yet ready and deviate from good running form. Doing this usually places undue amounts of stress on different parts of the foot and lower body that simply cannot be handled by the joints, bones, ligaments, muscles and tendons. The lesson? When you're just starting out, don't be tempted by the person running faster than your standard easy pace. Take it slow, let your ego go, and after you have built up a solid base through our progressive training program, you will be able to push yourself to limits you never even knew you had.One last thing. The idea of striking the ground with the ball of your foot should not be taken 100% literally. However, it is a great concept to focus on during our runs as to avoid the pitfalls associated with flat-footed or toe running, and the closer you can be to striking with the ball of the foot the better off your running will be.

Your friend in fitness,

Brian Calkins
NSCA-CPT, ACE

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

The Week 3 Routine...

2008-06-01T17:42:00.004-04:00

Below is this week’s training schedule and as well as some critical information about the importance of strength training to enhance your running. For those of you starting (or continuing) boot camp tomorrow morning, all of your strength training needs will be sufficiently met through camp.

We are now 6 weeks away from our first major milestone of completing a 5K, or approximately 3.1 miles, (on July 12, click here for a Flyer). Between now and then your endurance and pace will significantly improve.

Here’s the week three schedule:

Tuesday - Run 25 min
Thursday - Run 25 min
Saturday - 2.50 miles
Sunday - Rest

The Critical Importance of Strength Training for Distance Runners

Strength Training is a foundational component of a comprehensive distance running training program. The inclusion of a properly designed strength training program is important because the benefits of strength training are not achieved through running or cross-training alone.

Injury Prevention:

Injury rates among runners are extremely high (at the high school level, cross-country runners experience more injuries than athletes in any other sport, including football and gymnastics).
One of the most effective means for minimizing tissue trauma associated with distance running is to develop stronger muscles, tendons, fascia, ligaments and bones. This is the primary reason that every runner should perform regular strength exercise.
Contributes to prevention of shin splits, stress fractures, lower back discomfort, knee problems and hip injuries common to distance runners.

Performance enhancement:

Allows athlete to adhere to marathon training schedule and thereby maximize performance.
Improved muscle strength/endurance.
Improved joint flexibility.
Increased force/power production.
Improved running economy - research indicates 4 percent less oxygen used at sub-maximum running speeds.
Increased basal metabolic rate contributing to improved fat loss & body composition.

Here’s some basic running facts, from a human movement point of view:

Running occurs one leg at a time.
Running is a game of GROUND reaction.
Running is made possible by the body’s structural and neuromuscular CROSS-WIRING of the shoulders and hips; we run shoulder to opposite hip.
Running speed = stride length x stride frequency.
Stride length is the dominant factor in running speed.
Stride length is a function of strength, power and flexibility.
Running efficiency is the great equalizer; less VO2 needed to run faster.
Collectively, stability and balance are the guiding system of the power needed for a longer stride length.
We run from our bellybuttons out (i.e. from the inside out) – not from the bottom up.
The core of the body is “command central” during all human movement, especially running. The CORE controls the rotational mechanics between the upper and lower extremities (running efficiency and stride frequency) and the force production of the lower body (stride length).

With that in mind, we must train the body in a way that enhances the basic movement patterns of running. These include:

Incorporate single leg training (e.g. the Bulgarian Split Squat or Super Skater movements we do at boot camp).
Train predominantly in a standing position.
Train in diagonal patterns – opposite hip to opposite shoulder – just like we run (Diagonal Power Chops).
Emphasize the transverse (i.e. rotational) plane of motion – it dominates running. (Bicycle Crunches, Russian Twists, Reach Arounds, and other resistance running exercises like the partner band run).
Focus on “pulling,” not “stomping” power for improved stride length (the Partner Manual-resistance Hamstring, Reverse Leg Raise, Glute Raise).
Focus on foot-plant balance and stability to minimize “power leaks” at foot plant (again, the Bulgarian Split Squat or Super Skater).
Focus on power and metabolic conditioning (Think Suicides & Partner Resistance Band Runs here!!)
Focus on initiating and controlling running from the core of the body downward.

What does this all mean? It means an increase in core strength and a longer, more efficient stride length! These exercises allow you to become a healthier runner, free from injury while improving your performance and provide single leg power, stability and balance.

Don't underestimate the importance of strengthening your muscles for significant running improvement. I look forward to seeing you on Tuesday @ 6:30am at Crossroads Church (you'll see Alica in Blue Ash or Kelli in Florence)!

Your friend in fitness, Brian

The Running Group Week Two...

2008-05-26T10:10:00.002-04:00

Okay, below is next week’s training schedule and a couple of quick reminders.

We are just under 7 weeks away from our first major milestone of completing a 5K, or approximately 3.1 miles, (on July 12, click here for a Flyer). For those of you who completed 2 miles this past Saturday, you can see that a 5K is only one additional mile. And with 7 weeks of preparation, you’ll easily be able to complete it. Between now and then your endurance and pace will significantly improve.

Remember, the best method to prepare for any distance of run is the combination of slow paced jogging and walking. Walking is just part of the process. Many people assume they will be able to run two miles from the start, and that it is somehow embarrassing to stop and walk. Wrong! It’s the absolute most beneficial way to improve. Walk when you need to walk…and then pick back up with a slow jog when you’re ready.

It’s also not necessary to worry about speed. In the beginning, newer runners should jog slowly enough to maintain a conversation. The key is not to run out of breath, and as a result, out of motivation. There will be room for increasing speed in the future. For now, we should focus on completing the time & distance goal of each week…increased pace will come.

Here’s the week two schedule:

Tuesday - Run 23 min
Thursday - Run 23 min
Saturday - 2.25 miles
Sunday - Rest

Also Remember:

Drink plenty of water prior to your training runs.
If your body needs a break from “pounding on the pavement” you can substitute non-impact cardio exercise, like an elliptical machine or biking, as needed.
As the runs get longer, be sure to keep your blood sugar boosted by consuming a meal replacement shake (or equivalent) about an hour before exercise. Drink water continuously before and during exercise and with all food.

See many of you tomorrow morning at 6:30am at Crossroads Church...

Your friend in fitness, Brian Calkins

Cincinnati Fitness Running - Week One!

2008-05-19T13:30:00.003-04:00

I’m very excited to get started with the running group tomorrow.

As an overview, we’re going to start slow and easy to develop our cardiovascular systems over time. For some, you’ll combine slow jogging and walking. Others may jog for the entire duration of our sessions. Always remember, it doesn’t matter where you are when we start – and please do not compare yourself to others. Some may have been active longer than others. All that matters is we are improving - this group is designed to be a structure way to get additional cardiovascular exercise in each week and if you want to do a 5K, you’ll be ready in a couple of months. If you want to then work toward a 10K, you’ll be ready a couple of months after the 5K. And of course those who want to continue on with a half marathon and then the full Flying Pig marathon next May will have the opportunity.

Things to keep in mind:

1. If you have a history of foot, ankle, knee or back pain, please let your doctor know what you are doing. We’re going to train in a way that minimizes pre-existing injury and that starts with speaking to your doctor (if appropriate). If at any time something hurts, stop immediately.

2. Go at your own pace. You’ve heard me say this before, but always remember to go at a pace that is comfortable for you. Slower is always better in preparing for long distance cardiovascular exercise or running! If you go too hard at the start, often you have too little energy to make it to the end.

3. Get fitted for very good running shoes! You don’t have to go out tonight, but within the next 2 weeks you’ll need to have a pair of running shoes that are dedicated for running alone. Go to Bob Ronckers and have them fit your foot. Everyone is unique and Bob Roncker’s Running Spot will ensure you get the proper footwear. I have a $10 off coupon for you – just ask me, Alicia or Kelli for the coupon. Proper footwear is critical!

4. You’ll need a sports watch. On Tuesdays and Thursdays we’ll train for a period of time. And since everyone is going at their own pace, you’ll need a watch to tell you when it’s time to head back in. To start we’ll be going for 20 minutes. When you're close to the 10 minute mark, it’ll be time for you to retrace your steps back to your starting location. All you'll need to spend is $10. Click here for sports watch options at Target!

5. Remember, there is never any pressure to continue with the running group. Again, this is just a structure way to get additional cardio in each week. There’s no cost and no obligation or expectation of you.

Each week we’ll be meeting at Crossroads Church (or your Blue Ash or Florence boot camp location) at 6:30am on Tuesdays and Thursdays for an individualized-paced combination of walking/jogging or easy jog for a given time period. Then on Saturday mornings we’ll meet at the HealthStyle Fitness Studio at 8am for a distance walk/jog or run. Each week we’ll slowly progress and build on the previous week. In the first few weeks of training, plan on 20 – 30 minutes of training time for each session.

If you cannot participate on Tue/Thu/Sat, you can still join the group and follow the plan. Each week I will be emailing the training routine to everyone in the group – so you can follow it on your own or join us for any of the group sessions as your schedule allows.

Here’s the week one schedule:

Training Schedule – Week One

Tuesday - Run 20 min
Thursday - Run 20 min
Saturday - 2 miles
Sunday - Rest

Additional Notes of Importance:

Drink plenty of water prior to starting.
By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one. Start with jogging one to two minutes and walking two to three minutes. As your training level increases you can adjust your run/walk ratio to running 5 minutes/walking one minute. You WILL improve using this system!
Be sure to do the running portion slow enough at the beginning of every run (especially the longer runs) so that you'll feel tired but strong at the end. The conservatism will allow you to recover faster.
If your body needs a break from “pounding on the pavement” you can substitute non-impact cardio exercise, like an elliptical machine or biking, as needed.
Stay conversational on all of your training sessions. This means that you should be exerting yourself at a low enough level that you could talk. It's okay to take deep breaths between sentences, but you don't want to "huff and puff" between every word.
As the runs get longer, be sure to keep your blood sugar boosted by consuming a meal replacement shake (or equivalent) about an hour before exercise. Drink water continuously before and during exercise and with all food.
Above all, be a smart runner...and have fun!! See you in the morning, bright and early!

Your friend in fitness, Brian

www.briancalkins.com

Are You Ready To Run?

2008-05-13T13:22:00.002-04:00

The Flying Pig Marathon really did a number on me. No, I didn’t run the 26.2 miles. I didn’t even go down to watch the event this year. I was, however, deeply inspired by several friends who participated in the half or full marathon. As a tribute to these dedicated participants I wrote an article sharing exuberant first time marathon stories and depicted that anyone, with the proper preparation, could run the Pig next May and feel elated.

And so, still inspired a few weeks later, I’ve decided to train for my own first marathon. And, I’m inviting you to join me. Before we get into the details, here are a few running benefits to entice you to consider making a similar commitment.

Benefits of Running

Running Makes You Feel Good. Ask any long time runner and they often refer to the “runner’s high” they feel during and after their exercise of choice. Runners will tell you that they have a significantly clearer mind, as well as a significant reduction in stress, through running.
Running Allows for Good Heart Health & Great Fitness. Running, or any cardiovascular exercise for that matter, keeps your heart healthy by reducing plaque buildup in the arteries. As you become increasingly fit, the quantity of blood that your heart pump with each beat goes up substantially, while reducing the number of times your heart needs to pump per minute. Having a stronger, more efficient heart allows for better nutrient and oxygen delivery to all of the cells of your body, giving you significantly more energy and better health.
Running Leads to Weight Loss. Running speeds up metabolism and allows you to burn significant calories. In addition, many runners report that their appetite dwindles for a period of time post exercise. And although resistance training and quality nutrition are critical for optimal health and body weight, the functional caloric requirement of consistent running is substantial.
Running Enhances Self Esteem. Along with the benefits of feeling and looking good, runners often report higher levels of confidence and self esteem. Those who set goals for achieving a 5K or 10K, half or full marathon get a tremendous feeling of achievement as they cross the finish line. The synergistic accumulation of all the benefits of running allow for a sense of considerable self-satisfaction.
Running Gives You a Sense of Connection. Whether you have a running partner, use a group training program, or just enjoy saying hello to your neighbors as you run past, the nature of running is one of human connection. All you have to do is attend a running event to watch the support of fellow runners and onlookers to get a real sense of how running to allow you to feel a part of the community.

If you’ve ever wanted to train for a 5K, 10K, half or full marathon, the opportunity is here. Contrary to what you may believe at this moment, it’s not as insurmountable as you think. With the proper guidance and small weekly progressions, you can achieve any distance up to a full 26.2 miles. Our group begins on May 20th – for more information on joining these first time runners, visit www.briancalkins.com/running.htm.