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

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

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, 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

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

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

Next Week's Running Schedule...

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