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

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

Tomorrow's Run and Holiday Running Schedule...

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

This Week's Running Schedule...

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

One Week Until Columbus!

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...

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...

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?

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...

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...

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

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

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...

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...

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

Next Week's Running Schedule...

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...

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...

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

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

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!!

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....

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...

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