Flying Pig Training

Okay, are you ready to take you running to the next level? After spending some time putting together our Flying Pig training, I’m fired up and ready to roll!

Our training schedule calls for 3 training runs per week, which is built upon the assumption that you are an active Adventure Boot Camp participant, or otherwise combining strength and cardiovascular training each week, in addition to the dedicated marathon prep. If you are not an active boot camper you will need at least 2 additional training days beyond our 3 runs per week to prepare sufficiently for the Flying Pig marathon.

As always, the group will be meeting on Tues/Thurs at 6:30am and Saturday morning for scheduled runs. Feel free to run individually or otherwise make modifications to the schedule to fit your needs. Just use caution to not do less or more than is outlined below.

I will continue to send weekly updates that will include specific information on the coming week’s training. We may also make small modifications to the program based on numerous factors (including holidays and recovery level of the running group).

Mentally gear up as we’re on the cusp of taking our fitness and performance to the next level!

Here are definitions and explanations:

Long Runs: The key to our training is the long run on Saturdays, which ranges from 9 to 24 miles over the course of 18 weeks. Although some experienced runners do train longer, many running physiologists see no advantage in doing 26, 29 or even 31 mile runs as the pounding on the body and energy depletion can be difficult to overcome before a marathon, especially for first timers. Instead, we’ll conserve our energy and concentrate on quality runs the rest of the week. Consistency is most important. You can skip an occasional workout, or juggle the schedule depending on other commitments, but we cannot skip the long runs and expect to perform well at the Pig. Notice that although the weekly long runs get progressively longer, every third week is a "stepback" week, where we reduce mileage to allow our bodies to gather strength for the next push upward. Rest is a critical part of our training program.

Run Slow: I cannot over emphasize the importance of running the long runs anywhere from 60 to 90 seconds per mile slower than your goal marathon pace. This is critical. The physiological adaptations and benefits kick in around 90-120 minutes, regardless of how fast you run. Running too fast defeats this purpose and will likely tear down your muscles, compromising your subsequent workouts and training overall. Save your fast running for the marathon itself. Thursdays are designed for you to run at race pace, but shorter distances. So simply do your long runs at a comfortable pace, one that allows you to converse with your training buddies, at least during the beginning of the run. Which brings up our next training point…

3/1 Training: Toward the end of a run, if you're still feeling fresh, you may want to pick up the pace and finish somewhat faster. This will convert your long run into what Hal Higdon calls a 3/1 Run. That means you run the first three-fourths of your long run (say the first 12 miles of a 16-miler) at an easy pace, then do the final one-fourth (4 miles of a 16-miler) at a somewhat faster pace--though still not race pace. This 3/1 strategy is advised for no more than once out of every three weekends. In other words: first weekend, easy run; second weekend, 3/1 Run; third weekend, step back to a shorter distance. Any running coach or physiologist will tell you that it's better to run too slow during long runs, than too fast. The important point is that you cover the prescribed distance; how fast you cover it doesn't matter.

Walking Breaks: Walking is a perfectly acceptable strategy even for those of us who have completed the half marathon and have been running consistently for awhile now. While Jeff Galloway is a huge proponent of the run/walk ratios, you might develop the habit of walking when you need some water in prep for the water stations at each mile of the Pig. There are two reasons for this: 1) you can drink more easily while walking as opposed to running, and 2) since many other runners slow or walk through water stations, you'll be less likely to block those behind. You will lose less time walking than you think. Bill Rodgers took four brief breaks (tying a shoe on one of them) while running 2:09 and winning the Boston Marathon. Walking gives your body a chance to rest, and you'll be able to continue running more comfortably. It's best to walk when you want to, not when your (fatigued) body forces you too.

Race Pace: Although we’ve covered pace runs before I want to review this again as it’ll be an important component of our program. 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. So you would run that same pace during our Pace runs in this program (on Thursdays).

Cross-Training: Because I am not doing Adventure Boot Camp, I am using Mondays for cross training where I’ll combine strength training and some time doing the elliptical machine. It is critically important that you work your muscles against resistance AND you do some other form of cardio training to keep your body fresh. And if you become excessively fatigued, walking for 30-45 minutes will help you recover after your Saturday long runs and is a great form of cross-training (for the benefit of recovery).

Yasso 800s (Y800). This is a workout developed by a Runner's World employee, Bart Yasso. It accurately allows you to predict the time that you are capable of running a marathon. If you want to run a 4:00 marathon, train to run a session of 800s in 4 minutes each. Between the 800s, 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. The 800 paces that you are able to complete is a good predictor of your marathon time. 2 minute 30 second 800s equal a 2:30 marathon; 5:30 800s equal 5 hours and 30 minutes for the marathon.

Rest: As I said earlier, rest is an important component of marathon training. Scientists will tell you that it is during the rest period (the 24 to 72 hours between hard bouts of exercise) that the muscles actually regenerate and get stronger. Simply put, you can't run hard unless you are well rested. And it is hard running (such as the long runs) that allows you to improve. If you're constantly fatigued, you will fail to reach your potential. This is why I’ve reserved Sunday as a day of rest for us. It allows you to gather forces for hard running the following week. If you need to take more rest days--because of fatigue, a cold, or a late night at the office or a sick child--do so. And if you're tired from the weekend, take Monday off as well--or cut the length of your cross-training. The secret to success in our training program is consistency, so as long as you are consistent with your training during the full 18 weeks of the program, you can afford--and may benefit from--extra rest.

Click here to take a peek at our 18 week training program!

Running This Week...

Happy Holidays!

This week’s running schedule includes different days and times to accommodate Christmas on Thursday and being a non-boot camp week.

We'll be meeting here at the studio tomorrow (Tue 12/23) and Wednesday at 6am.

Saturday we'll meet here at 6am as well.

And between now and New Year's Day I'll have our complete marathon training program uploaded to the running blog.

If I don't see you, have an awesome Christmas!!

Here's the schedule for those who've been running for several months:

Monday: XT
Tuesday: 60 Minutes
Wednesday: 45 Minutes
Thursday: Christmas
Friday: XT
Saturday: 12 Miles

Here's the schedule for the newer members of the group:

Monday: XT
Tuesday: 35 Minutes
Wednesday: 35 Minutes
Thursday: Christmas
Friday: XT
Saturday: 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

The Next 2 Week's of Running

Today’s update will include this & next week’s training as I will be at a conference in Orlando for a week starting on Wednesday.

As we near the end of December, our official 16-week marathon training program will be release in its entirety. I will continue to send weekly updates, but the overview will give you an idea of what we’ll be doing from week to week.

Here’s this week’s training for those training since May:

Monday: Boot Camp or XT
Tuesday: 45 Minutes
Wednesday: Boot Camp or XT
Thursday: 45 minutes
Friday: Boot Camp or XT
Saturday: 8 Miles – Fast Pace

Here’s next week’s training for those training since May:

Monday: Boot Camp or XT
Tuesday: 45 Minutes
Wednesday: Boot Camp or XT
Thursday: 45 minutes
Friday: Boot Camp or XT
Saturday: 15 Miles – Easy Pace

Here’s this week’s training for newer member of the running group:

Monday: Boot Camp or XT
Tuesday: 30 Minutes
Wednesday: Boot Camp or XT
Thursday: 30 minutes
Friday: Boot Camp or XT
Saturday: 4.25 Miles – Easy Pace

Here’s next week’s training for newer member of the running group:

Monday: Boot Camp or XT
Tuesday: 30 Minutes
Wednesday: Boot Camp or XT
Thursday: 30 minutes
Friday: Boot Camp or XT
Saturday: 4.5 Miles – Easy Pace

I’ll miss you guys this week, but will be back in time for the long run on Saturday, December 20!!

Your friend in fitness!

Brian Calkins

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com

This Week's Training

I hope you had an awesome Thanksgiving!

This week’s running, for those training through the holidays, includes normal timed runs tomorrow and Thursday, and a tempo run on Saturday. The pace/tempo run will be run at your ideal or goal marathon pace for 4 of the 10 miles, and an easy pace for 6 miles.

So, we'll do an easy pace for 5 miles, then your tempo pace for 4 miles, then the final mile easy again (as an example). For me my tempo pace will be around 8:20 per mile (my Flying Pig goal is 4 hours or better). You can use the McMillan calculator to determine your tempo here: http://www.mcmillanrunning.com/cgi-bin/calculations.pl.

More info on tempo runs can be found in last week's post - click here.

Here the schedule for those who've been running for several months:

Monday - XT
Tuesday - Run 45 min
Wednesday - XT
Thursday - Run 45 min
Friday - XT
Saturday - 10 miles, 4 at tempo

Here the schedule for the newer members of the group:

Monday - XT
Tuesday - Run 30 min
Wednesday - XT
Thursday - Run 30 min
Friday - XT
Saturday - 4 miles slow

Your Friend in Fitness,

Brian Calkins

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105
www.CincinnatiFitness.com

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/

This Week's Running Update...

This email was supposed to go out yesterday, but we had a snafu with the email program...sorry it's a day late!

This time of the year things begin to get a bit more hectic as we move closer to Thanksgiving and the travel, social & family events kick in. I’m going to continue to send out weekend running updates (without much new running information) that you can modify to fit your schedule. Come January, we’ll get much more specific and focused as a group in training for the Flying Pig.

Also, if you’re experiencing any joint pain or other injury, now is a good time to maintain your current fitness level with some cross-training. I’m going to use the next 2 weeks to alleviate some foot pain I’ve been having lately by using the elliptical machine.

In addition, if you are a 5-day per week boot camper AND running on a regular basis, your body may be ready for a little bit of a break. Doing too much leads to overtraining and diminishing returns from exercise. Remember that improvement occur only during the rest period following hard training. If sufficient rest is not available then complete regeneration cannot occur. If this imbalance between excess training and inadequate rest persists then performance will eventually plateau and decline. Overtraining can occur from either too much training or too little rest, or often a combination of both.

If you’re feeling consistently tired, lethargic, weak, or sick, these are classic signs of overtraining. The solution lies in reducing your mileage and/or eliminating a run or two over a couple of weeks. Just listen to your body and do what’s best for you.

And finally, the Oakley running group will now be meeting at our studio through mid-April as boot camp has moved to Cincinnati Tae Kwon Do (next to the studio) for the winter.

Here’s this week’s outline for you to incorporate as you see fit:

Here the schedule for those who've been running for several months:

Monday - Boot Camp or XT
Tuesday - Run 45 min
Wednesday - Boot Camp or XT
Thursday - Run 45 min
Friday - XT or Boot Camp
Saturday - 9 Miles

Here the schedule for the newer members of the group:

Monday - Boot Camp or XT
Tuesday - Run 30 min
Wednesday - Boot Camp or XT
Thursday - Run 30 min
Friday - XT or Boot Camp
Saturday - 3 miles slow

See many of you in the morning...

Brian Calkins

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105www.CincinnatiFitness.com

This Week's Running...

Below is the schedule for both running groups this week (no intervals this week!).

Again, feel free to modify your time and distances as appropriate for your November/December running goals.

Here the schedule for those who've been running for several months:

Monday - Boot Camp or XT
Tuesday - Run 45 min
Wednesday - Boot Camp or XT
Thursday - Run 45 min
Friday - XT or Boot Camp
Saturday - 15 miles slow

Here the schedule for the newer members of the group:

Monday - Boot Camp or XT
Tuesday - Run 28 min
Wednesday - Boot Camp or XT
Thursday - Run 28 min
Friday - XT or Boot Camp
Saturday - 2.75 miles slow

See many of you in the morning...

Brian Calkins

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105
www.CincinnatiFitness.com

This Week's Running

Below is the schedule for both running groups this week.

Again, feel free to modify your time and distances as appropriate for your November/December running goals.

Here the schedule for those who've been running for several months:

Monday - Boot Camp or XT
Tuesday - 12 x 400 Intervals or 45 min
Wednesday - Boot Camp or XT
Thursday - Run 45 Mins- easy
Friday - XT or Boot Camp
Saturday - 9 Miles: 4.5 Easy, 4.5 pace*

*Your goal pace is your ideal per mile pace for your next long event, for me it’s a half marathon evaluation on December 27th. Here’s a great calculator you can play with to estimate your pace times for various events and training: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm.

More info on Tempo/Pace runs can be found in last week's post - click here.

Here the schedule for the newer members of the group:

Monday - Boot Camp or XT
Tuesday - Run 25 Mins
Wednesday - Boot Camp or XT
Thursday - Run 25 Mins
Friday - XT or Boot Camp
Saturday - 2.5 Miles Slow

See many of you in the morning...

Brian Calkins

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105
www.CincinnatiFitness.com

Holiday Running Options

With the coming holidays, a lingering injury, various goals and schedules among the running group, feel free to modify your training in November and December to fit your needs. Some may want to maintain their existing endurance level, others may want to build upon it through the holidays. You can modify your time, distance, speed, frequency of running or any combination of these variables.

For me I’m going to work hard over the next two months to bring my half marathon time down to somewhere between 1:50 & 2:00 in an effort to be ready for January as we officially begin training for the Flying Pig.

Over the coming weeks we’ll be using steady state running, intervals, tempo runs (info below) and long runs in our training. Again, please modify the schedule to fit your needs over the coming 2 months.

Overview of Tempo Runs:

Tempo runs are runs performed at constant moderate effort, usually at or slightly faster than race pace, allowing for two important benefits:

First, tempo runs are effective physical and mental simulators of a race, allowing the body and mind to function efficiently at event speeds. The neuromuscular communication paths necessary to operate in a race are established and your feel of event speed is developed.

Second, tempo runs create a cardiovascular overload, improving endurance and accompanying strength benefits. Optimal tempo runs incorporate a distance of about 1/4 of the race distance.

Because of both of these benefits, tempo runs are one of the most effective types of speed work training for the marathon. Next week we'll incorporate a tempo run...

Here the schedule for those who've been running for several months:

Monday - Boot Camp or XT
Tuesday - 12 x 400 Intervals
Wednesday - Boot Camp or XT
Thursday - Run 45 Mins
Friday - XT or Boot Camp
Saturday - 14 Miles Slow

Here the schedule for the newer members of the group:

Monday - Boot Camp or XT
Tuesday - Run 23 Mins
Wednesday - Boot Camp or XT
Thursday - Run 23 Mins
Friday - XT or Boot Camp
Saturday - 2.25 Miles Slow

See many of you in the morning...

Brian Calkins NSCA-CPT, ACE

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com

Congratulations!!

Congratulations to Wendy & Rob, Rebecca, Leigh, Jill, Rob, Toye, Amy, Leah, and Shannon for a very strong showing at yesterday’s Columbus Half Marathon!! What a fun and exhilarating experience we all shared. For many of us it was our first half marathon – savor your accomplishment and reflect in all the work and dedication you’ve employed the past 7 weeks!!

I would also like to welcome all the new members to the running group – we’re excited to have you with us!!

With our new members we’re now going to break down our weekly email with 2 separate training routines to accommodate both those who just completed the half and the new group. Regardless of where you are today, feel free to follow the program that best fits your current needs.

This week is going to be a recovery week for those who participated in yesterday’s event. Although we need to do some light cardio to deliver oxygen and nutrients to repair damaged tissue, feel free to run or cross-train on a non weight-bearing machine such as an elliptical or bike (click here to read the benefits of cross training).

Leigh and I are looking at doing another half marathon in December since the Flying Pig is 7 months away. We both look forward to shaving time off our half time and having another milestone to keep us focused. It’s a small event, but in December it’s the closest we can find. Info available here: http://www.ashlandrunners.com/. We’d love to have you join us!!

Okay, here’s our training for the week:

Monday – Boot Camp or XT
Tuesday - Run 30 min or XT
Wednesday - Boot Camp or XT
Thursday - Run 30 min or XT
Friday - Boot Camp or XT
Weekend – 4 miles easy

New Running Group Members Routine:

Monday – Boot Camp or XT
Tuesday - Run 20 min or XT
Wednesday - Boot Camp or XT
Thursday - Run 20 min or XT
Friday - Boot Camp or XT
Weekend – 2 miles easy

There is more information about running for our first time members here: http://cincinnatifitnessrunning.blogspot.com/2008/05/cincinnati-fitness-running-week-one.html.

See many of you in the morning...

Have an awesome week!!

Brian Calkins
NSCA-CPT, ACE

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com

Final Preparation...

Are you ready for Sunday? Here are some reminders and notes for the weekend...

Packing: Think of all the steps and things you’ve needed for each of our long runs and make sure those items are packed for Sunday morning. Don’t forget your GU, sports drinks, shoes, Glide, running belt (if you use one), running gear, change of clothes after the race, etc. A friend in Columbus said Sunday morning is supposed to be very cool. Pack both cold and moderate temperature running gear. Click here for Columbus weather.

Carb Loading and hydration starts today! Make sure every meal contains whole grain carbs and plenty of water from now through breakfast on Sunday. Remember, we need half our body weight in ounces of water for optimal hydration. A 150 pound person should be drinking at least 75 ounces, or slightly more.

Your Race Plan: Mentally plan out how you’re going to run on Sunday. Take caution in starting too aggressively (which is likely to biggest reason for a slower than anticipated time). It’s easy to get caught up in the excitement of the event...or have your competitive juices kick in when the gun goes off...or even to just forget to check your pace with each mile marker.

When you start too fast, your body shifts into your anaerobic energy system immediately, bypassing the aerobic system, quickly depleting your top energy system. At a slower, aerobic energy system pace, you can go for a long period, then when you’re ready to kick up your pace, you’ll have several miles of your top energy system available.

Plan your race out in segments and make sure you have plenty of gas in the tank for the home stretch. Check your times at each mile. For example, if your goal is to finish in 2 hours and 20 minutes, you should be averaging about 10:30 per mile. Your first mile will be around 10:30, second mile at 21 minutes, third mile around 31:30, etc.

Start slow. You can always pick up the pace later.

For those who’d like to fraternize Saturday night and after the race on Sunday….

Saturday’s Dinner: We have reservations at Buca Di Beppo, located at 343 North Front Street, at 7:30 for dinner. Click here for map and directions. The restaurant’s number is 1-614-621-3287. Please confirm with Leigh (leigh@healthstylefitness.com) that you are coming so we can formalize our reservations.

Sunday’s Post-race Lunch: We’re heading over to Champps, located at 1827 Olentangy River Rd. Click here for map and directions. Or you can just follow us over (no reservations needed).

Contacting us in Columbus: You can reach me at 513-325-0886 and Leigh at 513-255-7308.

Remember on Sunday Morning…

The hard part is done.
Have fun.
Enjoy the experience.

Don't think about the 13.1 miles - chunk it down.
One mile at a time.
One minute at a time.
One step at a time.

The only thing you have control over on Sunday are the thoughts that enter your head – your preparation is done - your nutrition is done - your clothes you are going to wear are figured out - it's just your thoughts that are left.

Keep them positive and you cannot lose.

Sunday - you'll be a Half Marathon Champion.

We're Ready!

Congratulations!! From a training perspective, we are ready!! I hope you feel good about the work you’ve put in over the past 7 weeks since the 10K – we’ve made tremendous progress!!

Okay, here’s what we can do to be 100% prepared for Sunday's Half Marathon…

1. Hydrate well this week, with emphasis on significant water intake on Friday and Saturday.
2. Load up your glycogen stores Thursday, Friday and Saturday – read “Preparing for the event” at http://www.cincinnatifitnessrunning.com/ for a reminder.
3. Rest. We’ll have 2 easy runs this week – Tuesday for 35 minutes, Thursday for another 35 minutes. Rest Friday and Saturday.

On Sunday, we’ll meet 45 minutes before the Half to be where we need to be AND to warm up with a light jog and some stretching. Don’t forget your energy & hydrations needs during the event. You can review the following article here: http://www.multidays.com/html/articles/energy_gels.htm.

We are planning a group dinner on Saturday night – details will follow. Also, we are planning a group lunch after the Half on Sunday – details will follow.

Please make sure Leigh has your cell number so we can communicate while in Columbus. You can click here to email your number to Leigh.

Here’s this week’s schedule:

• Monday- Boot Camp or XT
• Tuesday- 35 Minutes Easy Run
• Wednesday- Rest
• Thursday- 35 Easy Run or XT
• Friday/Saturday- Rest
• Sunday- Columbus Half Marathon

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 www.CincinnatiFitness.com

Nutrition and Eating before the Half Marathon

2 Weeks Away...

Okay, we should now feel confident in the completion of our Columbus event in 2 weeks!! This week we'll have a regular training schedule, including intervals on Thursday, but we'll back down a bit to 8 miles for the weekend run.

I've broken down the 8 miles over the weekend into halves - the first half to be easy and the second half to be run at the pace you're striving to complete the event in Columbus. So if you're shootng for a 10-minute mile pace for the half, you should run the second 4 miles in 40 minutes.

Here's information on nutrition for next week...

Pre-race nutrition:

The good news is our muscles are capable of storing approximately 1800 calories in the form of glycogen. And given that the average runner burns approximately 100-110 calories per mile, most of us will have sufficient energy storage if properly fueled for the 3 days leading up to the half marathon. It’s generally mile 20 when running a full marathon where people hit the wall in terms of glucose/glycogen depletion.

Here are a few important nutrition steps…

1. Preparing for the event - For three days prior to the half, the goals is to maximize glycogen storage in muscle, which means we need to eat a few more complex carbohydrates than we normally do. Remember, all carbs are not created equal. Some supply energy very quickly while others provide a slow, steady stream of energy. Carbohydrates are classified by numbers between 1 and 100, called the glycemic index (GI). A simple carbohydrate is high on the GI and dumps into your blood stream very quickly. Complex whole grain carbs are generally lower on the GI and filter into your system more slowly. Foods that are low on the GI list tend to keep your blood glucose stable and give you a steady supply of energy, allowing you to maintain your longer runs for longer periods of time. High GI foods cause a roller coaster effect. After eating a high GI food your blood glucose quickly elevates, causing your pancreas to release insulin which pulls the carbs out of your bloodstream, resulting in a blood glucose crash. For that reason we need to consume low GI whole grain carbs all the time, but approximately 10% more for the 3 days leading up to our event.

2. Morning of the event - The morning of the half, eat a meal that consists of whole grains (65%), protein (20%) and fat (15%) 2-3 hours before the start of the race. This will top off your glycogen levels, giving you the necessary energy to run at your optimal pace. Important note: don’t try anything new before the event. Stick to the foods you know you can consume and run without problems. The last thing you want is a digestive problem while you’re running 13.1 miles!

3. During the event – Several of us experimented with GU this past weekend, others have been using it for a few weeks or longer. During the half marathon it will be very important to supply your body with a steady dose of glucose and fructose (sugar). This is the time to eat high GI foods. The high GI foods quickly release energy and give you a fast energy boost. Good high GI foods that are convenient during a run include energy gels (GU) and sports drinks (Gatorade and Powerade). Here’s the tricky part of consuming them, however - you don’t want too much glucose as you may feel sick to your stomach, and likewise you don’t want too little as you’ll run out of gas. Again, running 13.1 miles doesn’t cause a major crash as compared to 26.2, but you will notice the difference with the appropriate fueling during the run. Here’s a must read article on the sports drinks vs. gels, the challenges and benefits of both: http://www.multidays.com/html/articles/energy_gels.htm

As always, hydrate well the week before the marathon (water) and in particular, during the carbohydrate loading period (three days prior to the half). Research has shown that carbohydrates convert to glycogen more effectively when accompanied with the consumption of water.

Immediately Following the Half

After crossing the line, get something to drink (water and a recovery drink). Within an hour or so of finishing, grab something to eat with your favorite running partners and celebrate your awesome achievement!!!

Here’s this week’s schedule:

Monday – Boot Camp or XT
Tuesday - Run 45 min
Wednesday - Boot Camp or XT
Thursday - 12 x 400
Friday - Boot Camp orXT
Weekend – 8 Miles: 4 miles slow and easy, 4 miles at goal pace

See many of you in the morning at Crossroads church!!

Your friend in fitness,
Brian Calkins

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665 www.CincinnatiFitness.com

3 Weeks Away...

This week's email includes an overview of our training and what’s to come in the running updates as we prep our last few weeks for the Half.

This week there are no intervals. The hilly longest distance to date was a bit intense, so we’ll do regular runs of 45 minutes on Tuesday and Thursday. This weekend will be our longest run before the Half as we go for 13.2 miles (half marathon distance). With each new distance, do the best you can to keep the route as flat as possible. We’ll have plenty of hill work after Columbus for those preparing for the Pig.

We’ll go back to intervals one more time next week (Oct 7), and then begin to taper back in preparing for the half. The weekend run before Columbus (Oct 11/12) will be “only” 8 miles.

Why should we taper down before the Half?

For some people, the idea of backing off on their training just before the big race seems counterintuitive. We’re actually not going to miss a Tue/Thurs/Wkend run, but rather we’re going to back off on the distance in the final 2 weeks leading up to Columbus. During this period aerobic capacity will NOT be diminished in any way.

In fact, a review of 50 studies on tapering published in the journal Medicine & Science in Sports & Exercise shows that levels of muscle glycogen, enzymes, antioxidants, and hormones - all depleted by high mileage - return to optimal ranges during a taper. The muscle damage that occurs during sustained training is also repaired. And if that isn't enough, immune function and muscle strength improve, as well, which reduces the odds you'll catch a cold or sustain an injury just before the race. And for those shooting for a specific time goal, the average performance improvement by those who tapered in these studies was 3 percent. That works out to be an improvement of almost 20-30 seconds per mile!

In short, the taper will allow each of us to perform at our best while enjoying our first major event!

Can you make it for lunch?
For those doing the Columbus event, we’re planning on grabbing some lunch after the Half to celebrate our achievement (the carb reloading party!!). Details on where and when will follow…

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
Weekend- 13.2 Miles Slow & Easy

Next week I’ll send information on proper nutrition for optimally fueling the body several days prior to the Half.

Your friend in fitness, Brian Calkins

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665 www.CincinnatiFitness.com

Just Less than 4 Week to Half Marathon...

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

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

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:

• 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

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

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

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

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

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:

• 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

This week our schedule is the same; we’ll do another 5 mile run on Saturday. Until the 10K event, plan on increasing by one mile every other week. So this week we’re at 5 miles and then the following Saturday we’re up to 6 miles. Here’s the schedule:

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

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 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

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

The Week 7 Routine...Less Than 2 Weeks 'Til 5K!

I'm just getting in after a long weekend of meetings in Denver. For anyone who sent an email in the past 3 days, I promise to reply over the next 24 hours as I catch up.

We are now just shy of 2 weeks before the Fairfax 5K. If you’ve been following the weekly training to date, you’re ready!! In the 5 training session we have leading up to July 12th, we’ll increase our cardiovascular base a bit more.

Below is our schedule for the week...

Tuesday - Run 30 min
Thursday - Run 30 min
Saturday - 3.6 miles
Sunday - Rest

Also, for those just joining the group, here is a list of topics we’ve covered to date:

Are You Ready To Run?
Cincinnati Fitness Running - Week One!
The Running Group Week Two...
The Week 3 Routine...
The Running Group Week Four...
The Running Group Week Five...
The Running Group Week Six...

Enjoy your run tomorrow!!
Brian NSCA-CPT, ACE

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.cincinnatifitness.com

The Running Group Week Six...

Today's email is short and sweet...

First and foremost, we have lost a few members of the running group due to work/travel commitments and other personal reasons. If you would like to stop receiving the weekly running email, please click here as we want to make sure that you're not receiving excessive email...you can always get back on the list at any time.

Okay, for the balance of our preparation for the 5K on July 12th we're going to keep our timed runs on Tuesdays and Thursdays at 30 minutes. We will, however, continue to add a little more distance over the next 2 Saturday morning runs.

Below is our schedule for the week...

Tuesday - Run 30 min Thursday - Run 30 min Saturday - 3.3 miles Sunday - Rest

If you need to access any of the previous emails you can go to the archives at http://www.cincinnatifitnessrunning.com/.

See many of you at Crossroads tomorrow at 6:30am...

Keep up the great training!!

Your friend in fitness,

Brian NSCA-CPT, ACE

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.cincinnatifitness.com

The Running Group Week Five...

Okay, so how are you feeling now that we have 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 12th (5K = 3.1 miles). And over the coming weeks we'll go just a bit beyond the 5K distance and spend a little time doing some short intervals (increasing pace for very short periods, like 30 - 60 seconds) to enhance our cardiovascular base. Eventually, the Saturday runs will become our "long runs" and the Tuesday/Thursday runs will be for a shorter time period.

Below is our schedule for the week...along with some important information about cross-training to minimize injury and maximize your performance.

Tuesday - Run 30 min
Thursday - Run 30 min
Saturday - 3.00 miles
Sunday - Rest

Cross Training Benefits!

Recently I experienced an injury at the tail end of one of our training runs. Personally it was embarrassing for me to gimp along the last 100 yards of the run. I'd like to think that I'm in decent condition and could handle the little bit of training we'd done at that point. What I realized, though, is all of my training in the previous 2 years has been low-impact (cycling, TaeKwonDo on a soft floor & elliptical) and I was just a bit too aggressive by adding some solo distance runs leading up to the injury.

The point of my story is share the importance of backing off your running and instead adding another form of cardiovascular exercise if you begin to feel more than mild aches and pains. Don't push through joint or connective tissue pain - it could result in a substantial injury that may possibly require significant down time.

In a nutshell, here are some of the benefits of cross training:

• Overall strength and fitness improvement. Cross-training can help you reach a higher level of overall fitness than just 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 that they often neglect arms, shoulders, neck, back, and core. No one sport can work all the muscles equally, but by adding other activities to you're your training, you can optimize your whole-body conditioning. We talked about the importance of strength training in a previous email (http://cincinnatifitnessrunning.blogspot.com/2008/06/week-3-routine.html)
• 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 exercise. 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 this past week!). 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 the other, and low-impact training gives the joints, muscles, tendons and ligaments to 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 training 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...

See many of you at Crossroads Church in Oakley tomorrow at 6:30am!!

Your friend in fitness,

Brian NSCA-CPT, ACE

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.cincinnatifitness.com

The Running Group Week Four...

Wow, it's hard to believe we're into our fourth week of running!!

We are now 5 weeks away from our first major milestone of completing a 5K, or approximately 3.1 miles, (on July 12, click here for a Flyer). Our training this week is getting us very close to the 5K distance...

Below is our schedule for the week...along with an aricle on proper footwear to maxmize your performance while minimizing your injury risk.

Tuesday - Run 28 min
Thursday - Run 28 min
Saturday - 2.75 miles
Sunday - Rest

Proper Footwear to Minimize Injury and Maximize Performance

Often overlooked by runners in training is the importance of proper running apparel/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 and vice versa. (Remember, that for every action, there is an equal and opposite reaction.)
Think of your automobile sitting in your garage or driveway. If it's winter, you might think about putting on a set of snow tires to get better traction in the inclement weather. You would not use the same set of snow tires during the summertime when asphalt temperatures often soar in excess of 100 degrees Fahrenheit.

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.
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.

Injuries occur far too often when people push their limits when their bodies are not yet ready and deviate from good running form. Doing this usually places undue amounts of stress on different parts of the foot and lower body that simply cannot be handled by the joints, bones, ligaments, muscles and tendons. The lesson? When you're just starting out, don't be tempted by the person running faster than your standard easy pace. Take it slow, let your ego go, and after you have built up a solid base through our progressive training program, you will be able to push yourself to limits you never even knew you had.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.

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

The Week 3 Routine...

Below is this week’s training schedule and as well as some critical information about the importance of strength training to enhance your running. For those of you starting (or continuing) boot camp tomorrow morning, all of your strength training needs will be sufficiently met through camp.

We are now 6 weeks away from our first major milestone of completing a 5K, or approximately 3.1 miles, (on July 12, click here for a Flyer). Between now and then your endurance and pace will significantly improve.

Here’s the week three schedule:

Tuesday - Run 25 min
Thursday - Run 25 min
Saturday - 2.50 miles
Sunday - Rest

The Critical Importance of Strength Training for Distance Runners

Strength Training is a foundational component of a comprehensive distance running training program. The inclusion of a properly designed strength training program is important because the benefits of strength training are not achieved through running or cross-training alone.

Injury Prevention:

• Injury rates among runners are 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 athlete to adhere to marathon 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.
• 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.
• 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.
• 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 Skater movements we do at boot camp).
• Train predominantly in a standing position.
• Train in diagonal patterns – opposite hip to opposite shoulder – just like we run (Diagonal Power Chops).
• 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, 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. I look forward to seeing you on Tuesday @ 6:30am at Crossroads Church (you'll see Alica in Blue Ash or Kelli in Florence)!

Your friend in fitness, Brian

The Running Group Week Two...

Okay, below is next week’s training schedule and a couple of quick reminders.

We are just under 7 weeks away from our first major milestone of completing a 5K, or approximately 3.1 miles, (on July 12, click here for a Flyer). For those of you who completed 2 miles this past Saturday, you can see that a 5K is only one additional mile. And with 7 weeks of preparation, you’ll easily be able to complete it. Between now and then your endurance and pace will significantly improve.

Remember, the best method to prepare for any distance of run is the combination of slow paced jogging and walking. Walking is just part of the process. Many people assume they will be able to run two miles from the start, and that it is somehow embarrassing to stop and walk. Wrong! It’s the absolute most beneficial way to improve. Walk when you need to walk…and then pick back up with a slow jog when you’re ready.

It’s also not necessary to worry about speed. In the beginning, newer runners should jog slowly enough to maintain a conversation. The key is not to run out of breath, and as a result, out of motivation. There will be room for increasing speed in the future. For now, we should focus on completing the time & distance goal of each week…increased pace will come.

Here’s the week two schedule:

Tuesday - Run 23 min
Thursday - Run 23 min
Saturday - 2.25 miles
Sunday - Rest

Also Remember:

• Drink plenty of water prior to your training runs.
• 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.
• As the runs get longer, be sure to keep your blood sugar boosted by consuming a meal replacement shake (or equivalent) about an hour before exercise. Drink water continuously before and during exercise and with all food.

See many of you tomorrow morning at 6:30am at Crossroads Church...

Your friend in fitness, Brian Calkins

Cincinnati Fitness Running - Week One!

I’m very excited to get started with the running group tomorrow.

As an overview, we’re going to start slow and easy to develop our cardiovascular systems over time. For some, you’ll combine slow jogging and walking. Others may jog for the entire duration of our sessions. Always remember, it doesn’t matter where you are when we start – and please do not compare yourself to others. Some may have been active longer than others. All that matters is we are improving - this group is designed to be a structure way to get additional cardiovascular exercise in each week and if you want to do a 5K, you’ll be ready in a couple of months. If you want to then work toward a 10K, you’ll be ready a couple of months after the 5K. And of course those who want to continue on with a half marathon and then the full Flying Pig marathon next May will have the opportunity.

Things to keep in mind:

1. If you have a history of foot, ankle, knee or back pain, please let your doctor know what you are doing. We’re going to train in a way that minimizes pre-existing injury and that starts with speaking to your doctor (if appropriate). If at any time something hurts, stop immediately.

2. Go at your own pace. You’ve heard me say this before, but always remember to go at a pace that is comfortable for you. Slower is always better in preparing for long distance cardiovascular exercise or running! If you go too hard at the start, often you have too little energy to make it to the end.

3. Get fitted for very good running shoes! You don’t have to go out tonight, but within the next 2 weeks you’ll need to have a pair of running shoes that are dedicated for running alone. Go to Bob Ronckers and have them fit your foot. Everyone is unique and Bob Roncker’s Running Spot will ensure you get the proper footwear. I have a $10 off coupon for you – just ask me, Alicia or Kelli for the coupon. Proper footwear is critical!

4. You’ll need a sports watch. On Tuesdays and Thursdays we’ll train for a period of time. And since everyone is going at their own pace, you’ll need a watch to tell you when it’s time to head back in. To start we’ll be going for 20 minutes. When you're close to the 10 minute mark, it’ll be time for you to retrace your steps back to your starting location. All you'll need to spend is $10. Click here for sports watch options at Target!

5. Remember, there is never any pressure to continue with the running group. Again, this is just a structure way to get additional cardio in each week. There’s no cost and no obligation or expectation of you.

Each week we’ll be meeting at Crossroads Church (or your Blue Ash or Florence boot camp location) at 6:30am on Tuesdays and Thursdays for an individualized-paced combination of walking/jogging or easy jog for a given time period. Then on Saturday mornings we’ll meet at the HealthStyle Fitness Studio at 8am for a distance walk/jog or run. Each week we’ll slowly progress and build on the previous week. In the first few weeks of training, plan on 20 – 30 minutes of training time for each session.

If you cannot participate on Tue/Thu/Sat, you can still join the group and follow the plan. Each week I will be emailing the training routine to everyone in the group – so you can follow it on your own or join us for any of the group sessions as your schedule allows.

Here’s the week one schedule:

Training Schedule – Week One

Tuesday - Run 20 min
Thursday - Run 20 min
Saturday - 2 miles
Sunday - Rest

Additional Notes of Importance:

• Drink plenty of water prior to starting.
• By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one. Start with jogging one to two minutes and walking two to three minutes. As your training level increases you can adjust your run/walk ratio to running 5 minutes/walking one minute. You WILL improve using this system!
• Be sure to do the running portion slow enough at the beginning of every run (especially the longer runs) so that you'll feel tired but strong at the end. The conservatism will allow you to recover faster.
• 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.
• Stay conversational on all of your training sessions. This means that you should be exerting yourself at a low enough level that you could talk. It's okay to take deep breaths between sentences, but you don't want to "huff and puff" between every word.
• As the runs get longer, be sure to keep your blood sugar boosted by consuming a meal replacement shake (or equivalent) about an hour before exercise. Drink water continuously before and during exercise and with all food.
  Above all, be a smart runner...and have fun!! See you in the morning, bright and early!

Your friend in fitness, Brian

www.briancalkins.com

Are You Ready To Run?

The Flying Pig Marathon really did a number on me. No, I didn’t run the 26.2 miles. I didn’t even go down to watch the event this year. I was, however, deeply inspired by several friends who participated in the half or full marathon. As a tribute to these dedicated participants I wrote an article sharing exuberant first time marathon stories and depicted that anyone, with the proper preparation, could run the Pig next May and feel elated.

And so, still inspired a few weeks later, I’ve decided to train for my own first marathon. And, I’m inviting you to join me. Before we get into the details, here are a few running benefits to entice you to consider making a similar commitment.

Benefits of Running

1. Running Makes You Feel Good. Ask any long time runner and they often refer to the “runner’s high” they feel during and after their exercise of choice. Runners will tell you that they have a significantly clearer mind, as well as a significant reduction in stress, through running.
2. Running Allows for Good Heart Health & Great Fitness. Running, or any cardiovascular exercise for that matter, keeps your heart healthy by reducing plaque buildup in the arteries. As you become increasingly fit, the quantity of blood that your heart pump with each beat goes up substantially, while reducing the number of times your heart needs to pump per minute. Having a stronger, more efficient heart allows for better nutrient and oxygen delivery to all of the cells of your body, giving you significantly more energy and better health.
3. Running Leads to Weight Loss. Running speeds up metabolism and allows you to burn significant calories. In addition, many runners report that their appetite dwindles for a period of time post exercise. And although resistance training and quality nutrition are critical for optimal health and body weight, the functional caloric requirement of consistent running is substantial.
4. Running Enhances Self Esteem. Along with the benefits of feeling and looking good, runners often report higher levels of confidence and self esteem. Those who set goals for achieving a 5K or 10K, half or full marathon get a tremendous feeling of achievement as they cross the finish line. The synergistic accumulation of all the benefits of running allow for a sense of considerable self-satisfaction.
5. Running Gives You a Sense of Connection. Whether you have a running partner, use a group training program, or just enjoy saying hello to your neighbors as you run past, the nature of running is one of human connection. All you have to do is attend a running event to watch the support of fellow runners and onlookers to get a real sense of how running to allow you to feel a part of the community.

If you’ve ever wanted to train for a 5K, 10K, half or full marathon, the opportunity is here. Contrary to what you may believe at this moment, it’s not as insurmountable as you think. With the proper guidance and small weekly progressions, you can achieve any distance up to a full 26.2 miles. Our group begins on May 20th – for more information on joining these first time runners, visit www.briancalkins.com/running.htm.