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