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
Monday, February 23, 2009
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, February 9, 2009
18 Miles on Saturday!
We're into week 7 of our 18 week training.
Saturday's easy 10 miles should have you feeling refreshed and ready for two more progression weeks - 18 and 19 miles over the next 2 weekends.
Here’s the full schedule for week 7…
Monday: Cross-training day.
Tuesday: Another easy 4 miles recovery run. Keep Tuesday's run slow and easy as we have 2 intense training days this week. Other options include the elliptical machine or other form of low-impact cardio if you're feeling the pounding. Most of us should feel good with last week's taper back week.
Wednesday: Another cross-training day. Make sure you're strengthening your legs and core to support you with the upcoming long runs.
Thursday: We’re doing 8 miles at race pace (up another mile from last week's pace run). Hopefully the weather will be good enough to be outside!!
Friday: Another cross-training day.
Saturday: 18 miles today 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!
See some of you tomorrow 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
Saturday's easy 10 miles should have you feeling refreshed and ready for two more progression weeks - 18 and 19 miles over the next 2 weekends.
Here’s the full schedule for week 7…
Monday: Cross-training day.
Tuesday: Another easy 4 miles recovery run. Keep Tuesday's run slow and easy as we have 2 intense training days this week. Other options include the elliptical machine or other form of low-impact cardio if you're feeling the pounding. Most of us should feel good with last week's taper back week.
Wednesday: Another cross-training day. Make sure you're strengthening your legs and core to support you with the upcoming long runs.
Thursday: We’re doing 8 miles at race pace (up another mile from last week's pace run). Hopefully the weather will be good enough to be outside!!
Friday: Another cross-training day.
Saturday: 18 miles today 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!
See some of you tomorrow 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 2, 2009
Cincinnati Flying Pig Marathon Training - Week 6
I was humbled on Thursday last week. I ran intervals with Ingrid and she flat out dusted me from the third one on...
When she runs, she actually floats like a butterfly. You can't even hear her shoes hitting the pavement. Thanks so much Ingrid - I feel so good about myself now!! ;)
Here's the good news for this week - we've got a relatively short run on Saturday - just 10 miles. Wow, we're making some great progress when we call 10 miles a short run!!
Here’s the schedule for week 6…
Monday: Cross-training day.
Tuesday: Another easy 4 miles recovery run. Always remember, Tuesdays are good days for some other form of cardio to ease the stress on the knees, shins, low back, feet or anywhere else.
Wednesday: Another cross-training day.
Thursday: We’re doing 7 miles at race pace (up one mile from the last pace run). 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: Yee-haaa, 10 miles today at a comfortable pace. Go slow, this is a recovery week. You definitely want to make sure you're fully recovered as the following Saturday we hit 18 miles.
Sunday: Rest!
The full 18 week running schedule is here!
Have a great week of running!!
Your friend in fitness!
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
When she runs, she actually floats like a butterfly. You can't even hear her shoes hitting the pavement. Thanks so much Ingrid - I feel so good about myself now!! ;)
Here's the good news for this week - we've got a relatively short run on Saturday - just 10 miles. Wow, we're making some great progress when we call 10 miles a short run!!
Here’s the schedule for week 6…
Monday: Cross-training day.
Tuesday: Another easy 4 miles recovery run. Always remember, Tuesdays are good days for some other form of cardio to ease the stress on the knees, shins, low back, feet or anywhere else.
Wednesday: Another cross-training day.
Thursday: We’re doing 7 miles at race pace (up one mile from the last pace run). 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: Yee-haaa, 10 miles today at a comfortable pace. Go slow, this is a recovery week. You definitely want to make sure you're fully recovered as the following Saturday we hit 18 miles.
Sunday: Rest!
The full 18 week running schedule is here!
Have a great week of running!!
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 26, 2009
Are you ready for Week 5?
Wow, we're already into week 5 of the Pig training, Leigh! Keep your momentum going strong - we have another long run on Saturday before stepping back the following weekend.
Here's our schedule for this week…
Monday: You know the drill, 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: Another easy 4 miles recovery run. If you're feeling the pounding of the long runs in your knees, shins, low back, feet or anywhere else, consider 40 minutes on an elliptical to ease up on your joints.
Wednesday: Another cross-training day.
Thursday: Our second of five Yasso training runs on a track. As a reminder, we're running twice around the track (800 meters) for 4 minutes, if you want to run a 4 hour marathon (or four minutes and 15 seconds if you're shooting for a 4 hour, 15 minute marathon, etc). Between the 800's, jog for the same number of minutes it took you to run your repeats. On Thursday will include 7 intervals of 800 meters. I'll meet anyone who wants to run at the Mariemont track here at the studio at 6:40am.
Friday: Another cross-training day.
Saturday: We're adding one mile to last week's long run for 17 miles. Go slow. Next week we'll taper back to 10 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, but it's worth repeating that 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: Rest!
The full 18 week running schedule is here!
With the looming forecast, I'm keeping my fingers crossed that I'll 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 schedule for this week…
Monday: You know the drill, 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: Another easy 4 miles recovery run. If you're feeling the pounding of the long runs in your knees, shins, low back, feet or anywhere else, consider 40 minutes on an elliptical to ease up on your joints.
Wednesday: Another cross-training day.
Thursday: Our second of five Yasso training runs on a track. As a reminder, we're running twice around the track (800 meters) for 4 minutes, if you want to run a 4 hour marathon (or four minutes and 15 seconds if you're shooting for a 4 hour, 15 minute marathon, etc). Between the 800's, jog for the same number of minutes it took you to run your repeats. On Thursday will include 7 intervals of 800 meters. I'll meet anyone who wants to run at the Mariemont track here at the studio at 6:40am.
Friday: Another cross-training day.
Saturday: We're adding one mile to last week's long run for 17 miles. Go slow. Next week we'll taper back to 10 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, but it's worth repeating that 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: Rest!
The full 18 week running schedule is here!
With the looming forecast, I'm keeping my fingers crossed that I'll 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, January 19, 2009
The Flying Pig - Week 4...
This week's update is short and sweet! Nothing new in terms of types of runs we're doing, but the weekend long run hits 16 miles, one more than our run 2 weeks ago.
We're in week 4 of our training...you can click here for the schedule!
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 in week 4 of our training...you can click here for the schedule!
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
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