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
Monday, September 22, 2008
Tuesday, September 16, 2008
5 Weeks from Columbus Half Marathon...
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
Monday, September 8, 2008
6 Weeks from Half Marathon + Interval Training
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:
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
Tuesday, September 2, 2008
10K Congratulations...Preparing for the Half Marathon!
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
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
Monday, August 25, 2008
1 Week from Today = 10K!
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
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
Monday, August 11, 2008
Reminders - 3 Weeks from 10K!
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
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
Monday, August 4, 2008
Four Week's To Go...
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
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
Subscribe to:
Posts (Atom)
