This Week's Running

We are one day short of 7 weeks before the big day, The Flying Pig Marathon. How are you feeling? Excited? Nervous?

I hope you are starting to feel prepared in spite of any jitters for the marathon. Yep, we have 3 REALLY big training weeks in front of us, and 4 easier recovery weeks, but we’re DEFINITELY making progress!!

This week is all about EASY. As a former Commodore says, “Easy Like Sunday Morning”! Okay, I lost anyone born in the ‘80s on that one…but if you’re dying to hear a classic, click here!

Now that you’re starting to think I’ve lost my marbles, here’s the plan for week:

Monday: Cross-training day. That one’s in the books!

Tuesday: Another easy pace 5 mile recovery run. Go easy! Recover!

Wednesday: Another cross-training day. Stay strong. Strengthen the quads, hamstrings, glutes and calves to protect your knees, shins, feet, low back, etc. Take care of your "shock absorbers".

Thursday: This week is about stepping down, so we’re doing a 6 mile marathon pace run. Lower miles this week in total, allowing our bodies to take a much needed break. Remember, we have 3 consecutive mileage increase weeks, so ward off any temptation to do more! You can use the running calculator to determine your per mile pace here: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

Friday: Cross-training day.

Saturday: A small deviation from the original schedule, we’re doing 10 miles, slow and (yep, you guessed it) EASY. Sunday: Rest! For the next 7 weeks, make sure you're getting lots of rest!!!!

The full 18 week running schedule is here!

See many of you in the morning!!

Your friend in fitness!

Brian Calkins

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

The Next 2 Week's of Running

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