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
Showing posts with label This Week's Running. Show all posts
Showing posts with label This Week's Running. Show all posts
Tuesday, March 3, 2009
Monday, February 23, 2009
This Week's Running...
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
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
Monday, February 16, 2009
This Week's Running
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
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
Monday, January 12, 2009
This Week's Running...
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
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
Monday, January 5, 2009
This Week's Running
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
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
Monday, November 24, 2008
This Week's Training
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/
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/
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