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
Monday, August 25, 2008
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
Monday, July 28, 2008
Five Weeks Until 10K...
Okay, how was the 5 mile 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 have felt great on Sunday.
Remember, long runs should ALWAYS go about 2 minutes 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:
Monday - Adventure Boot Camp
Tuesday - Run 30 min
Wednesday - Adventure Boot Camp
Thursday - Run 30 min
Friday - Adventure Boot Camp
Saturday - 5 Miles
Sunday - Rest
Here's to another great week of training!!
Your friend in fitness,
Brian Calkins - Cincinnati Fitness
Remember, long runs should ALWAYS go about 2 minutes 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
Monday - Adventure Boot Camp
Tuesday - Run 30 min
Wednesday - Adventure Boot Camp
Thursday - Run 30 min
Friday - Adventure Boot Camp
Saturday - 5 Miles
Sunday - Rest
Here's to another great week of training!!
Your friend in fitness,
Brian Calkins - Cincinnati Fitness
Monday, July 21, 2008
The Long Run...
Okay, I’m excited. We are now really embarking upon preparation for long distance running. We have our 10K coming up in 6 weeks, but that’s really a stepping stone for the half marathon. 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, normal pace runs. It very important to pace all of the long runs approximately 2 minutes 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, limited to 30 – 35 minutes, can go at a normal pace. Slow on Saturdays. Did I say that enough??
Here’s our schedule for the week:
Monday - Adventure Boot Camp
Tuesday - Run 30 min
Wednesday - Adventure Boot Camp
Thursday - Run 30 min
Friday - Adventure Boot Camp
Saturday - 5 Miles
Sunday - Rest
Next Up:
Mercy Metric 10K Run on Monday, September 1, 2008 at Lunken Airport - 6 weeks away.
See many of you at Crossroads, Alicia will see some of you at Cottel Park, and Kelli will see others at the Florence Freedom Park tomorrow at 6:30am...
Your friend in fitness,
Brian Calkins
The long run:
Although sometimes perceived to be “scary”, long runs actually feel easier than shorter distance, normal pace runs. It very important to pace all of the long runs approximately 2 minutes 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, limited to 30 – 35 minutes, can go at a normal pace. Slow on Saturdays. Did I say that enough??
Here’s our schedule for the week:
Monday - Adventure Boot Camp
Tuesday - Run 30 min
Wednesday - Adventure Boot Camp
Thursday - Run 30 min
Friday - Adventure Boot Camp
Saturday - 5 Miles
Sunday - Rest
Next Up:
Mercy Metric 10K Run on Monday, September 1, 2008 at Lunken Airport - 6 weeks away.
See many of you at Crossroads, Alicia will see some of you at Cottel Park, and Kelli will see others at the Florence Freedom Park tomorrow at 6:30am...
Your friend in fitness,
Brian Calkins
Monday, July 14, 2008
The 10K is Next...
Hats off to everyone who participated in the Fairfax 5K on Saturday – you all did very well and it’s been a lot of fun watching you progress over the past many weeks of training. The Adventure Boot Camp Women had an awesome showing as 7 ladies took home medals for their times: Shannon Gilmore, Vicki Cunningham, Wendy Maxwell, Leigh Smith, Betsy Butsch, Lisa Lysne, and Ellen Springer. We even had a few boot campers' significant others participate and finish strong. Congratulations on a fantastic event!!
Next up, the Mercy Metric 10K Run on Monday, September 1, 2008 at Lunken Airport. We are exactly 7 weeks away from this next milestone.
As we look beyond the 10K, for those striving for the half marathon, we are just about 14 weeks away. To accommodate morning work schedules, we’ll be doing 30 minutes after camp on Tuesdays and Thursdays, and the long runs on Saturdays. In just a few 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 work on M-W-F. Although running is fine on these days, you should also consider cross-training and strength training to protect your body while keeping your cardiovascular conditioning progressive.
Here’s our schedule for the week:
Monday - Adventure Boot Camp
Tuesday - Run 30 min
Wednesday - Adventure Boot Camp
Thursday - Run 30 min
Friday - Adventure Boot Camp
Saturday - 4 Miles
Sunday - Rest
Once again, congratulation on your progress thus far - you should take a moment to feel good about your achievement!!
See many of you at Crossroads tomorrow at 6:30am...
Your friend in fitness, Brian
Next up, the Mercy Metric 10K Run on Monday, September 1, 2008 at Lunken Airport. We are exactly 7 weeks away from this next milestone.
As we look beyond the 10K, for those striving for the half marathon, we are just about 14 weeks away. To accommodate morning work schedules, we’ll be doing 30 minutes after camp on Tuesdays and Thursdays, and the long runs on Saturdays. In just a few 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 work on M-W-F. Although running is fine on these days, you should also consider cross-training and strength training to protect your body while keeping your cardiovascular conditioning progressive.
Here’s our schedule for the week:
Monday - Adventure Boot Camp
Tuesday - Run 30 min
Wednesday - Adventure Boot Camp
Thursday - Run 30 min
Friday - Adventure Boot Camp
Saturday - 4 Miles
Sunday - Rest
Once again, congratulation on your progress thus far - you should take a moment to feel good about your achievement!!
See many of you at Crossroads tomorrow at 6:30am...
Your friend in fitness, Brian
Monday, July 7, 2008
The 5K is Saturday...
Our first milestone arrives on Saturday! Congrats for laying the groundwork over the past 7+ weeks as you are now ready for the 5K.
If you’re running on Saturday, you can register online (registration deadline is Wednesday!!) Please let me know that you are running so we can all start together as a team and share in the post-race festivities. Click here to register for Fairfax Day 5K
Next week we’ll add some mileage to our Saturday run as we kick off the preparation for our next milestone, the 10K. But first, let’s savor the 5K on Saturday!!
Below is our schedule for the week...
Tuesday - Run 30 min
Thursday - Run 30 min
Saturday - Fairfax Day 5K Run
Sunday - Celebrate!!
See many of you at Crossroads tomorrow at 6:30am...
Your friend in fitness, Brian Calkins
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