Over the last few weeks I've been experimenting with a workout Greg McMillan calls a progression run.
In a progression run, you begin running at a slow, easy pace but finish at a fast pace. Not only have I found progression runs to be fun, but they are a great way to boost your fitness without any lasting fatigue. And, the benefits are the same no matter if you're a 3:15, 4:15 or 5:15 marathoner.
There are 3 specific progression runs that Greg shared with me, but the one I'll cover today is called the "Super Fast Finish".
For this workout, the name says it all. You run a normal steady run but run super fast in the last three to six minutes of the run. When I say super fast, I mean super fast. Pretty much like a 5K race to the finish. These runs are challenging yet don't require a long recovery. They are fast enough to really stimulate your Speed and Sprinting ability (muscle recruitment, coordination, mental focus and lactic acid tolerance) but short enough (three to six minutes) that you will feel no lasting effect on your next run.
I like to incorporate a Super Fast Finish at the end of a long, steady state runs, and have definitely noticed speed improvement as a result. You might try it out sometime and let me know what you think.
Okay, this Saturday, I'll be meeting with the group at 6:30am here at the studio for our scheduled 14 miles (or 3 miles for the new members of the group).
Attendance has been sporadic during this holiday month, so please let me know if you are NOT able to make it in on Saturday!
Brian Calkins
Wednesday, December 30, 2009
Friday, December 18, 2009
2010 Flying Pig Marathon Training...
Are you ready to take your running to the next level? After spending some time putting together our Flying Pig training, I'm fired up and ready to roll!
Please save this email as it contains critical information about your training over the coming 18-20 weeks.
Also, you can find your schedule online ...
First time runners click here (for those who just started this week)
If you've been with us since the summer, click here.
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 5:30am 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).
Here are definitions and explanations:
Long Runs: The key to our training is the long run on Saturdays, which ranges from 9 to 23 miles over the course of 18 weeks. Although some experienced runners do train longer distances, 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.
Many of our long runs will actually be run on the Flying Pig course to become familiar with it. On those Saturdays, Leah or I will let you know where we'll meet on the Friday before the run.
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 of marathon training 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 faster running for the marathon itself. There are many Thursday runs that are designed for you to run at your 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 weeks. 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 a 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).
Please use the McMillan calculator by clicking here to plug in your best Half Marathon time ... and this will give you a good prediction of the pace you can strive for in the Pig.
Cross-Training: It is absolutely critically for runners to work your muscles against resistance (strength training) 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).
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.
Mentally gear up as we're on the cusp of taking our fitness and performance to the next level!
I'm excited to be on this journey with you!!
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105
Please save this email as it contains critical information about your training over the coming 18-20 weeks.
Also, you can find your schedule online ...
First time runners click here (for those who just started this week)
If you've been with us since the summer, click here.
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 5:30am 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).
Here are definitions and explanations:
Long Runs: The key to our training is the long run on Saturdays, which ranges from 9 to 23 miles over the course of 18 weeks. Although some experienced runners do train longer distances, 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.
Many of our long runs will actually be run on the Flying Pig course to become familiar with it. On those Saturdays, Leah or I will let you know where we'll meet on the Friday before the run.
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 of marathon training 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 faster running for the marathon itself. There are many Thursday runs that are designed for you to run at your 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 weeks. 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 a 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).
Please use the McMillan calculator by clicking here to plug in your best Half Marathon time ... and this will give you a good prediction of the pace you can strive for in the Pig.
Cross-Training: It is absolutely critically for runners to work your muscles against resistance (strength training) 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).
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.
Mentally gear up as we're on the cusp of taking our fitness and performance to the next level!
I'm excited to be on this journey with you!!
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105
Tuesday, December 15, 2009
Cold Weather Running Tips...
Welcome to everyone who just joined the Flying Pig Running Group!!
Later this week I will be emailing the training schedule for both groups ... For tomorrow, if you're just getting started, plan on a combination of jogging & walking for 25 minutes. For the group that's been together for the past 6 months, you have 4 easy miles in the morning. Both groups will start at 5:30am, leaving from Crossroads Church.
In the meantime, I've gotten some email's and questions over the past couple weeks about the change in temperature and how that impacts our training ... and wanted to share some important winter running tips.
First, just know that the hardest part of running in the cold is just crossing that initial mental hurdle of thinking that somehow you "can't" run outside when it's below a certain temperature ... or that somehow running in the cold isn't good for you.
You absolutely can run in the cold, and it's really the only way to get through that hurdle. And of course you'll need to dress appropriately, but as long as you're equipped appropriately, the best approach is to just plunge right into a cold weather run!
That first mile is generally a transition mile ... but then this amazing thing happens - your body warms up and regulates your temperature, almost perfectly.
Endorphins kick in and help you feel even more comfortable, just like anytime you run, and before you know it, your run has been accomplished!!
And believe it or not, you get to a point that you really enjoy running in the cold. Just ask those who ran in the cold last year for the first time!
Here are a few tips for cold weather running:
Always Protect Your Head and Neck! About 40% of your body heat is lost through your head. Wearing a hat will help prevent heat loss, so your circulatory system will have more heat to distribute to the rest of the body. When it's really cold, wear a face mask or a scarf over your mouth to warm the air you breathe and protect your face.
Protect Your Hands and Feet! As much as 30% of your body heat escapes through your hands and feet. On mild days, wear running gloves that wick moisture away. You can also tuck disposable heat packets into your gloves. Add a wicking sock liner under a warm polar fleece or wool sock, but make sure you have enough room in your running shoes to accommodate these thicker socks.
Get a pair of leggings or running pants! The right running pants will not only keep you warm, but they'll do wonders to support your lower body using compression technology (especially important on those long runs).
Dress in Layers! Start with a thin layer of synthetic material such as polypropylene, which wicks sweat from your body. Stay away from cotton because it holds the moisture and will keep you wet. An outer, breathable layer of nylon or Gore-Tex will help protect you against wind and precipitation, while still letting out heat and moisture to prevent overheating and chilling. If it's really cold out, you'll need a middle layer, such as polar fleece, for added insulation.
Pay Attention to Temperature and Wind Chill - If the wind is strong, it penetrates your clothes and removes the insulating layer of warm air around you. Your movement also creates wind chill because it increases air movement past your body. If the temperature dips below zero or the wind chill is below minus 20, I'll recommend hitting the treadmill instead.
My personal choice in cold weather gear is Under Armour. Yes, it can be a little pricey, but they are the leaders in keeping athletes warm in even the most extreme conditions. And, if a cold running outfit from UA cost $150, you'll be able to use it for many years to come - their clothing is exceptionally durable and built for long term performance.
You can click here to check out the Under Armour cold weather gear. Nike, Asics and others have quality cold weather running gear as well.
Last year we had one or two days where the temps hit 10 degrees (not including wind chill), and we all make it through just fine. The key of course, is dressing appropriately!
Talk with you later in the week!
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 http://www.cincinnatifitness.com/
Later this week I will be emailing the training schedule for both groups ... For tomorrow, if you're just getting started, plan on a combination of jogging & walking for 25 minutes. For the group that's been together for the past 6 months, you have 4 easy miles in the morning. Both groups will start at 5:30am, leaving from Crossroads Church.
In the meantime, I've gotten some email's and questions over the past couple weeks about the change in temperature and how that impacts our training ... and wanted to share some important winter running tips.
First, just know that the hardest part of running in the cold is just crossing that initial mental hurdle of thinking that somehow you "can't" run outside when it's below a certain temperature ... or that somehow running in the cold isn't good for you.
You absolutely can run in the cold, and it's really the only way to get through that hurdle. And of course you'll need to dress appropriately, but as long as you're equipped appropriately, the best approach is to just plunge right into a cold weather run!
That first mile is generally a transition mile ... but then this amazing thing happens - your body warms up and regulates your temperature, almost perfectly.
Endorphins kick in and help you feel even more comfortable, just like anytime you run, and before you know it, your run has been accomplished!!
And believe it or not, you get to a point that you really enjoy running in the cold. Just ask those who ran in the cold last year for the first time!
Here are a few tips for cold weather running:
Always Protect Your Head and Neck! About 40% of your body heat is lost through your head. Wearing a hat will help prevent heat loss, so your circulatory system will have more heat to distribute to the rest of the body. When it's really cold, wear a face mask or a scarf over your mouth to warm the air you breathe and protect your face.
Protect Your Hands and Feet! As much as 30% of your body heat escapes through your hands and feet. On mild days, wear running gloves that wick moisture away. You can also tuck disposable heat packets into your gloves. Add a wicking sock liner under a warm polar fleece or wool sock, but make sure you have enough room in your running shoes to accommodate these thicker socks.
Get a pair of leggings or running pants! The right running pants will not only keep you warm, but they'll do wonders to support your lower body using compression technology (especially important on those long runs).
Dress in Layers! Start with a thin layer of synthetic material such as polypropylene, which wicks sweat from your body. Stay away from cotton because it holds the moisture and will keep you wet. An outer, breathable layer of nylon or Gore-Tex will help protect you against wind and precipitation, while still letting out heat and moisture to prevent overheating and chilling. If it's really cold out, you'll need a middle layer, such as polar fleece, for added insulation.
Pay Attention to Temperature and Wind Chill - If the wind is strong, it penetrates your clothes and removes the insulating layer of warm air around you. Your movement also creates wind chill because it increases air movement past your body. If the temperature dips below zero or the wind chill is below minus 20, I'll recommend hitting the treadmill instead.
My personal choice in cold weather gear is Under Armour. Yes, it can be a little pricey, but they are the leaders in keeping athletes warm in even the most extreme conditions. And, if a cold running outfit from UA cost $150, you'll be able to use it for many years to come - their clothing is exceptionally durable and built for long term performance.
You can click here to check out the Under Armour cold weather gear. Nike, Asics and others have quality cold weather running gear as well.
Last year we had one or two days where the temps hit 10 degrees (not including wind chill), and we all make it through just fine. The key of course, is dressing appropriately!
Talk with you later in the week!
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 http://www.cincinnatifitness.com/
Friday, November 13, 2009
Tomorrow's Run and Holiday Running Schedule...
Holiday Running Schedule...
Once again congratulations to everyone who completed either the Columbus or Indy Half recently!!
And many of you have expressed continuing to run between now and the official start of our Flying Pig Training, which I think is a GREAT idea!!
We have essentially 6 weeks of training before the Pig training, which begins on December 28th.
The primary purpose of our "Holiday" schedule will be to maintain what you've work hard to develop. And you can even improve over these 6 weeks!
For those who haven't been running as consistently, these 6 weeks are a perfect opportunity to re-establish a foundation for the Flying Pig training. And, all distances are modifiable - so if 6 mile is more appropriate for you, you don't have to run 8 for example.
One thing you want to be careful with is taking off too much time between now and December 28th, as the Pig training might be too aggressive for you. We'll be starting in the 13/14 mile range for our long runs on Saturdays. So, please be prepared for those distances.
If you've recently completed a Half, you're ready now, so all you have to do is maintain that for now by running consistently.
Here is the 6-week Holiday Running Schedule!
Also, Leah and I would like to invite you to a special "Burn The Bird" boot camp workout on Friday, November 27th to help you burn up all those Thanksgiving Day calories!!
You'll be meeting Leah, Annie and Leigh at 8am at the Crossroads parking lot for 75 minutes of heart thumping, fat melting, muscle toning, calorie blasting boot camp fun!! Click here for directions!
What a perfect way to rev up your energy for any shopping you might do on Black Friday...and keep you on target after the Thanksgiving feast! I would love to join you, but I'll be in South Carolina with my family.
And finally, here is the Flying Pig Training roster - please let Leah or me know if you have registered, but are not on this list:
Kathleen Steele
Claire Aberasturi
Anne Pond
sherry wilson
Alison Rice
Stacy Armstrong
Allison Matheny
Jessica Hughes
Danielle Becker
Liz Becker
Danielle Lewis
And if you'd like to upgrate your running group training, you can use this link for $49. This will give you access to the Holiday running and 18 week Flying Pig training.
We look forward to seeing you tomorrow morning at the studio for an 8 mile slow run!
Your friend in fitness,
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Friday, October 30, 2009
Next Week's Running Sched and Tomorrow's Run...
I look forward to seeing you tomorrow here at the studio at 7am for our 8 mile run!!
For those running Indy, we're one week away!! Next week's training will be light. 4 miles on Tuesday, and another 4 miles on Thursday - both runs should be slow and easy.
Here's next week's training:
Monday – Boot Camp or XT
Tuesday - Run 4 miles
Wednesday - Boot Camp or XT
Thursday – 4 Mile Easy
Friday - Boot Camp or XT
Saturday – Indy Half Marathon (for those not going to Indy 9 miles easy)
Here are some tips for the Indy Half...
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 Indy weather.
Carb Loading and Hydration starts next Wednesday! Make sure every meal contains whole grain carbs and plenty of water from Sunday through breakfast on Sunday. Remember, each day 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 too quickly, bypassing the aerobic system, depleting your top energy system that you’ll need toward the end of the event. 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.
Remember, start slow. You can always pick up the pace later.
Your friend in fitness,
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
This Week's Running Schedule...
We're less than 2 weeks away from the Indianapolis Monumental Half Marathon, and so we begin to taper down a bit to allow your body and energy systems to be a full speed on November 7th.
Click here to read about pre-race nutrition!
For those running the Indy Half, click here to check out the course with a really cool video of the streets we'll be running!! You can also click here to download the map of the course.
Personally, I am VERY excited that we're less than 2 weeks away!
Here's this week's training for everyone:
Monday – Boot Camp or XT
Tuesday - Run 4 miles
Wednesday - Boot Camp or XT
Thursday – 6 Mile Easy
Friday - Boot Camp or XT
Saturday – 8 miles Easy (meeting at the studio at 7am)
Have a GREAT training week. Leah is out of town after Wednesday, so I'll see everyone on Thursday and Saturday!!
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Click here to read about pre-race nutrition!
For those running the Indy Half, click here to check out the course with a really cool video of the streets we'll be running!! You can also click here to download the map of the course.
Personally, I am VERY excited that we're less than 2 weeks away!
Here's this week's training for everyone:
Monday – Boot Camp or XT
Tuesday - Run 4 miles
Wednesday - Boot Camp or XT
Thursday – 6 Mile Easy
Friday - Boot Camp or XT
Saturday – 8 miles Easy (meeting at the studio at 7am)
Have a GREAT training week. Leah is out of town after Wednesday, so I'll see everyone on Thursday and Saturday!!
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, October 19, 2009
This Week's Running Schedule...
Congratulations to Stacy, Ari (and her husband John), Allison, Kathleen, Leigh, Annie and Rebecca for a very strong showing at yesterday’s Columbus Half Marathon!!
What a fun and exhilarating experience you all shared. For many of you it was your first half marathon – savor your accomplishment and reflect upon all the work and dedication you’ve employed over the past several months in preparation for it!!
I was really bummed not to share yesterday with you…but Leah sent me several text messages giving me updates…and I felt like I was there. I was definitely cheering you on from my hotel room!This week is going to be a recovery week for those who participated in yesterday’s event…and for those doing Indy in 3 weeks, you’ll continue with your training – below are both schedules.
Just completed Columbus:
Monday – Boot Camp or XT
Tuesday - Run 4 miles for recovery
Wednesday - Boot Camp or XT
Thursday - Run 5 miles
Friday - Boot Camp or X
TSaturday – 6 miles easy
Indy Half Routine:
Monday – Boot Camp or XT
Tuesday - Run 4 miles
Wednesday - Boot Camp or XT
Thursday – 8 Mile Pace Run
Friday - Boot Camp or XT
Saturday – 14 miles easy (the last long run before Indy Half)
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
What a fun and exhilarating experience you all shared. For many of you it was your first half marathon – savor your accomplishment and reflect upon all the work and dedication you’ve employed over the past several months in preparation for it!!
I was really bummed not to share yesterday with you…but Leah sent me several text messages giving me updates…and I felt like I was there. I was definitely cheering you on from my hotel room!This week is going to be a recovery week for those who participated in yesterday’s event…and for those doing Indy in 3 weeks, you’ll continue with your training – below are both schedules.
Just completed Columbus:
Monday – Boot Camp or XT
Tuesday - Run 4 miles for recovery
Wednesday - Boot Camp or XT
Thursday - Run 5 miles
Friday - Boot Camp or X
TSaturday – 6 miles easy
Indy Half Routine:
Monday – Boot Camp or XT
Tuesday - Run 4 miles
Wednesday - Boot Camp or XT
Thursday – 8 Mile Pace Run
Friday - Boot Camp or XT
Saturday – 14 miles easy (the last long run before Indy Half)
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Final Preparations for Sunday...
Congratulations!! From a training perspective, you are ready for the Columbus Half Marathon on Sunday!!
I hope you feel good about the work you’ve put in over the past 7 weeks since the 10K – you’ve made tremendous progress!!
PLEASE NOTE: If you are either running the Half Marathon on Sunday, or coming up to watch, please confirm by emailing Leah at leah@healthstylefitness.com. She will make sure you are “in the loop” for meeting places and times, both for dinner on Saturday, and the event on Sunday.
And, please make sure Leah has your cell number so you can communicate while in Columbus.
Okay, here’s what you can do to be 100% prepared for Sunday's Half Marathon…
Hydrate well this week, with emphasis on significant water intake on Friday and Saturday.
Load up your glycogen stores Thursday, Friday and Saturday – read “Carb Loading and Hydration” info below.
Rest. You have just one more 4-mile easy run on Thursday. Make sure you rest up on Friday and Saturday.
Don’t forget your energy & hydrations needs during the event. You can review the following article here: http://www.swiftpage1.com/SpeClicks.aspx?X=2T0JJPDXHR0TAZ0C00YAWW.
Here are some tips 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 on Thursday! Make sure every meal contains whole grain carbs and plenty of water from Sunday through breakfast on Sunday. Remember, each day 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 too quickly, bypassing the aerobic system, depleting your top energy system that you’ll need toward the end of the event. 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.
Remember, start slow. You can always pick up the pace later.
You can reach Leah at 513-515-6632.
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!
Your friend in fitness,
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Monday, October 12, 2009
One Week Until Columbus!
Okay, we are one easy training week away from the Columbus Half Marathon!
I am SO excited for all of you who are running on October 18th!!
And, put your mind at ease, you ARE READY! Just one easy week worth of running, and then it's 13.1 for you!
You've already completed a Half Marathon Distance. So the week before the race, the VERY BEST thing you can do is drop down in your mileage to allow your body to be ready for the upcoming event.
Sometimes people think they should keep training hard, even in the week leading up to an event. But, that's an approach that leads to being tired on the day you've been working so hard to get to.
Why should we taper down before the Half?
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! That's significant!!
In short, the taper will allow everyone to perform at their best while enjoying this major event!
Okay, so, here's next week's running schedule:
Monday- Strength Training
Tuesday- Run 4 miles easy pace
Wednesday- Strength Training
Thursday- Run 4 miles easy pace
Friday- Strength Training
Saturday - REST, Relax & enjoy a carbohydrate loading dinner together!
Sunday - 13.1 Miles in Columbus!! Enjoy it!
And, here's a short video introduction to the Columbus Half from Scott Weaver, Executive Director of the Columbus Marathon!
See you tomorrow at the studio (at 6:30am). For those doing Columbus, you'll go 8 miles...for those training for Indy on November 8th, you have the option of running 14 miles tomorrow, slow and easy!!
Your friend in fitness,
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Monday, October 5, 2009
This Week's Running Schedule...
Whoa, this week's running update is a few days late!
My apologies, on Friday I wasn't feeling well.
So, this week we're going to modify the training schedule again to begin tapering down for the Columbus Half.
And for those training for the Indy Half on November 7th, you'll have the option of either plan for this week.
Okay, you should now feel confident in the completion of the Columbus event in 2 weeks since you just completed the Half Marathon distance on Saturday!
And, before we get into the running schedule for the week, here's some important information on pre-race 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 100-140 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 you can take for Columbus…
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, protein and fat, ideally 2-3 hours before the start of the race (in a perfect world). This will top off your glycogen levels, giving you the necessary energy to run at your optimal pace.
Important note: Having said that, 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 – 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 day before and the morning of the Half, 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 5 miles easy
Wednesday - Boot Camp or XT
Thursday - 9 mile pace run (final pace run before Columbus)
Friday - Boot Camp orXT
Saturday – 8 miles slow and easy (or 14 miles for those doing Indy on 11/7/09)
Leah looks forward to seeing you tomorrow at Crossroads at 5:30am!
Your friend in fitness,
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Saturday, September 26, 2009
Next Week's Running Schedule...
I look forward to seeing you tomorrow at the studio (6:30am) for our 12 mile long and slow run.
We're getting ever so close to the 13.1 distance we'll conquer with the upcoming Half Marathon!
Also, I look forward to seeing many of you again on Sunday morning at the Partners For a Cure Foundation 5K Walk - thank you so much for supporting this event!!
The event will take place Lower Millcrest Park at 1700 Hopkins Avenue in Norwood - click here for the map and directions!
We'll be meeting at 8:30 on Sunday at the registration/packet pick up table.
And, so that we can support this event as a team, please wear your Adventure Boot Camp T-shirt if you have one! If not, I'll have an extra shirt for you.
Here's next week's schedule:
Monday – Adventure Boot Camp (or Strength Training)
Tuesday – 5 easy miles
Wednesday - Adventure Boot Camp (or Strength Training)
Thursday - 6 Mile Pace Run
Friday – Adventure Boot Camp (or Strength Training)
Saturday - 13 Miles Slow and Easy
Sunday – Rest As a side note, I made a small modification to next week's schedule by reducing
Thursday's pace run to 6 miles. We'll bump the pace run up to 9 the following week, but I just wanted to give your body (muscles, joints, tendons and ligaments) a little break before hitting the home stretch of our Half Marathon Training. See you in the morning!
Your friend in fitness,
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Wednesday, September 23, 2009
What Are You Doing on Sunday?
Nothing?
Then I would LOVE for you come out and support the Partners for a Cure 5K Walk in Norwood at 9am.
I'll be doing the warm up for the participants... AND it'll be a great way for you to get in some extra activity without over doing it. And if you absolutely had to jog or run the 5K, you have that option as well.
In fact, to entice you to join me Sunday, everyone who registers will have an opportunity to win one of two FREE 4-week admissions to a future Adventure Boot Camp sesson!
All you have to do is forward me your email confirmation (brian@healthstylefitness.com) after registering for the 5K and you'll be entered into the drawing!!
We'll pick the 2 winners on Sunday after the walk.
Click here for details or to register for the 5K at 9am on Sunday!
Proceeds from this event go to individuals with cancer who need financial assistance (for things like the high costs of medication, physician and hospital fees, transportation, chemotherapy, child care services and other cancer related expenses).
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Then I would LOVE for you come out and support the Partners for a Cure 5K Walk in Norwood at 9am.
I'll be doing the warm up for the participants... AND it'll be a great way for you to get in some extra activity without over doing it. And if you absolutely had to jog or run the 5K, you have that option as well.
In fact, to entice you to join me Sunday, everyone who registers will have an opportunity to win one of two FREE 4-week admissions to a future Adventure Boot Camp sesson!
All you have to do is forward me your email confirmation (brian@healthstylefitness.com) after registering for the 5K and you'll be entered into the drawing!!
We'll pick the 2 winners on Sunday after the walk.
Click here for details or to register for the 5K at 9am on Sunday!
Proceeds from this event go to individuals with cancer who need financial assistance (for things like the high costs of medication, physician and hospital fees, transportation, chemotherapy, child care services and other cancer related expenses).
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Friday, September 18, 2009
Next Week's Running Schedule...
Okay, we are officially into the heart of our half marathon training!
Sounds like everyone felt really good last week after the 10 mile run.
In fact, I've noticed a confidence building in everyone over the past few weeks - and we're not too far off from the half marathon distance.
Keep those long ones slow and you should continue to feel great as you finish them.
This week we add a mile to both the pace run, and to our long run next Saturday.
Don't Forget for tomorrow's 11 miles we'll be meeting here at the studio again at 6:30am. We'll keep that time each Saturday since the miles are adding up.
Also, I would love for you to join me on September 27th, next Sunday, for a 5K event - you can walk or run this one that supports Partners for a Cure Foundation - registration details available at http://tinyurl.com/l5s53v.
Okay, here’s this week’s schedule:
Monday – Adventure Boot Camp (or Strength Training)
Tuesday – 5 easy miles
Wednesday - Adventure Boot Camp (or Strength Training)
Thursday - 8 Mile Pace Run
Friday – Adventure Boot Camp (or Strength Training)
Saturday - 12 Miles Slow and Easy
Sunday – Rest or Partners for a Cure Foundation 5K
We look forward to seeing you tomorrow morning at 6:30am!
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Sounds like everyone felt really good last week after the 10 mile run.
In fact, I've noticed a confidence building in everyone over the past few weeks - and we're not too far off from the half marathon distance.
Keep those long ones slow and you should continue to feel great as you finish them.
This week we add a mile to both the pace run, and to our long run next Saturday.
Don't Forget for tomorrow's 11 miles we'll be meeting here at the studio again at 6:30am. We'll keep that time each Saturday since the miles are adding up.
Also, I would love for you to join me on September 27th, next Sunday, for a 5K event - you can walk or run this one that supports Partners for a Cure Foundation - registration details available at http://tinyurl.com/l5s53v.
Okay, here’s this week’s schedule:
Monday – Adventure Boot Camp (or Strength Training)
Tuesday – 5 easy miles
Wednesday - Adventure Boot Camp (or Strength Training)
Thursday - 8 Mile Pace Run
Friday – Adventure Boot Camp (or Strength Training)
Saturday - 12 Miles Slow and Easy
Sunday – Rest or Partners for a Cure Foundation 5K
We look forward to seeing you tomorrow morning at 6:30am!
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Friday, September 11, 2009
Running Group Meeting Tomorrow at 6:30am...
5 Weeks From Columbus Half...
Change in Saturday Running Time!
Now that we’re into the 10+ mile range on Saturday long runs, we’re going to bump up the run time to 6:30am, meeting here at the studio.
Okay, here’s this week’s schedule:
Monday – Adventure Boot Camp (or Strength Training)
Tuesday – 5 easy rmiles
Wednesday - Adventure Boot Camp (or Strength Training)
Thursday - 7 Mile Pace Run
Friday – Adventure Boot Camp (or Strength Training)
Saturday - 11 Miles Slow and Easy
Sunday – Rest
See you tomorrow morning at 6:30am!
Your friend in fitness,
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Wednesday, September 9, 2009
Nice Work Yesterday - Half Marathon is NEXT!
Congratulations to everyone 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 continue to step up our training to be prepared for the half marathon in just under 6 weeks. Thursday we’ll be back to a normal schedule in doing a 4 mile easy run, then Saturday we’re bumping up to 10 miles (again, at a slow pace). Each week, mentally prepare to add a mile to your weekend long run until a week out from the Half Marathon.
If you’d like to see what your projected time for the Half Marathon is, you can plug your 10K time into the McMillian Running Calculator here, and get a good estimate.
Okay, here’s this week’s schedule:
Monday – 10K Event
Tuesday – 3 easy recovery miles
Wednesday - Rest
Thursday - Run 4 Miles easy
Friday – Strength training or rest
Saturday - 10 Miles Slow and Easy
Sunday – Rest
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
As I mentioned a couple weeks back, we’re going to continue to step up our training to be prepared for the half marathon in just under 6 weeks. Thursday we’ll be back to a normal schedule in doing a 4 mile easy run, then Saturday we’re bumping up to 10 miles (again, at a slow pace). Each week, mentally prepare to add a mile to your weekend long run until a week out from the Half Marathon.
If you’d like to see what your projected time for the Half Marathon is, you can plug your 10K time into the McMillian Running Calculator here, and get a good estimate.
Okay, here’s this week’s schedule:
Monday – 10K Event
Tuesday – 3 easy recovery miles
Wednesday - Rest
Thursday - Run 4 Miles easy
Friday – Strength training or rest
Saturday - 10 Miles Slow and Easy
Sunday – Rest
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, August 31, 2009
This Week's Running + 10K INFO...
Okay, a couple of quick reminders/announcements, then this week’s running schedule!
First, if you are running in Monday’s (Labor Day) 10K, now is the time to register – click here for online…or here for the print mail in option.
Second, we’ll be meeting by 8:10am on Monday near the registration tables (last year this was in the covered picnic area) to get your bibs and warm up. Those who want/need to jog as a warm up can come a bit earlier.
Third, we’ll be meeting as a group after the 10K to celebrate your success with brunch at the National Exemplar! We have a reserved table for 10:15am.
I’ll be out of town starting on Wednesday, but will be back just in time for the 10K. If you have any questions or need to talk, etc, please email Leah at leah@healthstylefitness.com or call her at 513-407-4665, ext 114.
Okay, here’s this week’s running schedule:
Monday – Boot Camp or XT
Tuesday - Run 4 miles easy
Wednesday - Boot Camp or XT
Thursday - Run 4 miles easy
Friday - Boot Camp or XT
Saturday - Run 4 miles easy
Sunday – Rest for Monday’s 10K
I’m looking forward to seeing you on Monday morning for our next milestone!!
Your friend in fitness,
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Friday, August 21, 2009
Change in Tomorrow's Running Time...
Change of Running Time: Tomorrow we’ll be meeting here at the HealthStyle Fitness Studio at 6:30am instead of our normal 7am time, in order to accommodate the 10am showing of Food, Inc. at the Esquire in Clifton. We’re running 8 miles, slow!
And speaking of Food, Inc., we’d love to have you join us tomorrow, if you haven’t already reserved a seat. It’s a private showing, we’ve reserved the theater for all clients (no cost) to see this very important movie.
Check out the trailer here: http://www.foodincmovie.com/ …. And if you’re planning on joining us for the showing, please confirm by emailing FoodInc@healthstylefitness.com.
Also, a couple of additional announcements:
1. We’re planning on having breakfast as a group after the 10K on September 7th. Please plan on joining us as we share in each other’s running success!
2. If you’re looking to do another 5K event, on September 27th I’ll be doing the warm up for the Partners for a Cure Foundation 5K, and then running the event. Details are here http://www.swiftpage1.com/SpeClicks.aspx?X=2T0JJPDXHQXMYFK801YLWW! Would love the company for this important cause!
3. And finally, a couple of us training for the Columbus Half have a conflict on October 18th. So, we’re opening up a second half marathon – the Indianapolis Monumental Half on November 7th. Details: http://www.swiftpage1.com/SpeClicks.aspx?X=2T0JJPDXHQXMYFK802YLWW.
Although I’ll be in California for the Columbus Half, I’ll definitely be doing the Indy Monumental Half on November 7th.
Okay, here’s next week’s schedule:
Monday – Boot Camp or XT
Tuesday - Run 4 miles easy
Wednesday - Boot Camp or XT
Thursday - 6 mile pace run
Friday - Boot Camp or XT
Saturday - 9 miles slow
Sunday – Rest
See you tomorrow at 6:30am here at the studio for 8 miles...and then off to the movies!!
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
And speaking of Food, Inc., we’d love to have you join us tomorrow, if you haven’t already reserved a seat. It’s a private showing, we’ve reserved the theater for all clients (no cost) to see this very important movie.
Check out the trailer here: http://www.foodincmovie.com/ …. And if you’re planning on joining us for the showing, please confirm by emailing FoodInc@healthstylefitness.com.
Also, a couple of additional announcements:
1. We’re planning on having breakfast as a group after the 10K on September 7th. Please plan on joining us as we share in each other’s running success!
2. If you’re looking to do another 5K event, on September 27th I’ll be doing the warm up for the Partners for a Cure Foundation 5K, and then running the event. Details are here http://www.swiftpage1.com/SpeClicks.aspx?X=2T0JJPDXHQXMYFK801YLWW! Would love the company for this important cause!
3. And finally, a couple of us training for the Columbus Half have a conflict on October 18th. So, we’re opening up a second half marathon – the Indianapolis Monumental Half on November 7th. Details: http://www.swiftpage1.com/SpeClicks.aspx?X=2T0JJPDXHQXMYFK802YLWW.
Although I’ll be in California for the Columbus Half, I’ll definitely be doing the Indy Monumental Half on November 7th.
Okay, here’s next week’s schedule:
Monday – Boot Camp or XT
Tuesday - Run 4 miles easy
Wednesday - Boot Camp or XT
Thursday - 6 mile pace run
Friday - Boot Camp or XT
Saturday - 9 miles slow
Sunday – Rest
See you tomorrow at 6:30am here at the studio for 8 miles...and then off to the movies!!
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Friday, August 14, 2009
5 Miles Tomorrow + Next Week's Schedule...
Just a couple of important reminders as we’re now almost 3 weeks away from our 10K.
How are your shoes? Getting properly fitted for very good running shoes is critical for running efficiency and injury prevention. I just a pair of the Asics Gel Nimbus 11’s and they feel great! If you need new shoes, get them now so you can break them in before the 10K…and ask for the $10 off coupon to Ronckers.
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 & enjoyment 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 that 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, split-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, here’s next week’s schedule:
Monday – Boot Camp or XT
Tuesday - Run 4 miles easy
Wednesday - Boot Camp or XT
Thursday - 5 mile pace run
Friday - Boot Camp or XT
Saturday - 8 miles slow
Sunday – Rest
(XT = Cross Training or Strength Training)
I look forward to seeing you tomorrow at the studio (7am) for our 5 mile 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
How are your shoes? Getting properly fitted for very good running shoes is critical for running efficiency and injury prevention. I just a pair of the Asics Gel Nimbus 11’s and they feel great! If you need new shoes, get them now so you can break them in before the 10K…and ask for the $10 off coupon to Ronckers.
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 & enjoyment 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 that 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, split-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, here’s next week’s schedule:
Monday – Boot Camp or XT
Tuesday - Run 4 miles easy
Wednesday - Boot Camp or XT
Thursday - 5 mile pace run
Friday - Boot Camp or XT
Saturday - 8 miles slow
Sunday – Rest
(XT = Cross Training or Strength Training)
I look forward to seeing you tomorrow at the studio (7am) for our 5 mile 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
Friday, August 7, 2009
Important Change for Tomorrow's Run!
Quick Reminder! Tomorrow we’re meeting and running 7 miles at Lunken Airport so that everyone is familiar with the route for the Mercy 10K on Labor Day. Click here for directions to Lunken Airport! We’ll meet in the parking lot near the baseball fields at 7am. You can call my cell if you have any problems finding the group - 513-325-0886.
Then next week we’ll taper back a bit by doing 5 miles on Saturday (before going back up in two weeks from tomorrow).
I’ve had a couple of questions on what I mean by Pace Run or running at "Race Pace?" Race Pace essentially is the pace you plan to run in the race you're training for – our upcoming 10K or Half Marathon. So, if you’re training to finish the 10K in 1-hour, you’re striving to complete each mile at or around 9:37 per mile.
So ideally you would run that same pace when we do our Pace Runs on Thursdays. A great calculator to help you figure out your ideal pace is here. Just plug in your 5K time and that’s a GREAT starting place.
Here’s Next Week’s Schedule:
Monday - Adventure Boot Camp
Tuesday – 4 miles – easy pace
Wednesday - Adventure Boot Camp
Thursday – 5 mile pace run
Friday - Adventure Boot Camp
Saturday - 5 Miles
Sunday - Rest
See you tomorrow at Lunken Airport!
Your friend in fitness,
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Friday, July 31, 2009
Next Week's Running Schedule...
Okay, tomorrow we have a 6 mile run!
Remember, pace can make or break a long run.
If you’ve never run 6 miles before, DO NOT let that intimidate you. If you maintain a moderate pace, walking when you need, or just slow jogging, you’ll do GREAT!
Then a week from tomorrow we’ll go to 7 miles, then have a week where we take a little break from the increased mileage (before going up to 8 the week of August 17th).
So here’s next week’s training schedule (August 3rd):
Monday – Your choice – Light Strength Training or Rest
Tuesday – 4 miles – easy pace
Wednesday - Light Strength Training
Thursday – 4 miles pace run
Friday - Your choice – Light Strength Training or Rest
Saturday - 7 Miles
Sunday - Rest
See most of you tomorrow at the studio at 7am!
Your friend in fitness,
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Monday, July 27, 2009
Next Week's Running Schedule...
Okay, we have our 5 mile long run coming up this morning, leaving from the studio.
Since many of you likely will not get this email until after the run is complete, how was the 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 feel great on Sunday.
Remember, long runs should ALWAYS go about 90 seconds per mile slower than a what you can typically run. Going slower DOES NOT adversely impact cardiovascular endurance, but it DOES keep the body from becoming beat up. Until we taper down our long runs (just before a 10K or Half, for example), just plan on running slowly and taking lots of walking/water breaks on Saturdays.
Signs You’re Running Too Fast on the Long Run:
Monday - Adventure Boot Camp
Tuesday – 4 miles – easy pace
Wednesday - Adventure Boot Camp
Thursday – 4 miles pace run
Friday - Adventure Boot Camp
Saturday - 5 Miles
Sunday - Rest
So, what is a pace run, you ask?
Race Pace is the pace you plan to run in the 10K or 1/2 marathon. If you're training for a 2:00 1/2 marathon, your average pace per mile is 9:09. So you would run that same pace during our Pace runs on Thursday’s.
How do you figure that out? Use the following calculator here – just plug in your 5K time to get started.
Here’s to a great week of training!
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Since many of you likely will not get this email until after the run is complete, how was the 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 feel great on Sunday.
Remember, long runs should ALWAYS go about 90 seconds 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
Next week’s schedule is below; we’ll go up to 6 miles on Saturday (August 1) for those training for the 10K AND Half Marathon. If your training ONLY for the 10K, the next Saturday’s run will only be 5 miles.
Here’s the schedule:
Monday - Adventure Boot Camp
Tuesday – 4 miles – easy pace
Wednesday - Adventure Boot Camp
Thursday – 4 miles pace run
Friday - Adventure Boot Camp
Saturday - 5 Miles
Sunday - Rest
So, what is a pace run, you ask?
Race Pace is the pace you plan to run in the 10K or 1/2 marathon. If you're training for a 2:00 1/2 marathon, your average pace per mile is 9:09. So you would run that same pace during our Pace runs on Thursday’s.
How do you figure that out? Use the following calculator here – just plug in your 5K time to get started.
Here’s to a great week of training!
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Friday, July 17, 2009
Next Week's Running Schedule...
Okay, I’m excited. We are now really embarking upon preparation for long distance running. We have our 10K coming up in 7 weeks, but that’s really a stepping stone for the half marathon for many in the running group. 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, faster pace runs. It very important to pace all of the long runs approximately 60 - 90 seconds 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 can go at a normal pace. Slow on Saturdays. Did I say that enough??
Here’s our schedule for next week:
Monday - Adventure Boot Camp
Tuesday - Run 4 miles
Wednesday - Adventure Boot Camp
Thursday - Run 4 miles
Friday - Adventure Boot Camp
Saturday - 5 Miles slow
Sunday - Rest
And for those training for the 1/2 Marathon in Columbus, here's our 13 week schedule: http://www.cincinnatifitness.com/Columbus-Training-Program.html
(We're actually completing week one of this schedule tomorrow morning!)
And, by the way, early bird registration for the Columbus 1/2 marathon ends on July 31st - after that the price goes up. ($50 for the 1/2 marathon) Nationwide Better Health Columbus Marathon or 1/2 Marathon
Next Up:
Mercy Metric 10K Run on Monday, September 7, 2008 at Lunken Airport - 7 weeks away.
See many of you here a the studio tomorrow morning at 7am for 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 long run:
Although sometimes perceived to be “scary”, long runs actually feel easier than shorter distance, faster pace runs. It very important to pace all of the long runs approximately 60 - 90 seconds 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 can go at a normal pace. Slow on Saturdays. Did I say that enough??
Here’s our schedule for next week:
Monday - Adventure Boot Camp
Tuesday - Run 4 miles
Wednesday - Adventure Boot Camp
Thursday - Run 4 miles
Friday - Adventure Boot Camp
Saturday - 5 Miles slow
Sunday - Rest
And for those training for the 1/2 Marathon in Columbus, here's our 13 week schedule: http://www.cincinnatifitness.com/Columbus-Training-Program.html
(We're actually completing week one of this schedule tomorrow morning!)
And, by the way, early bird registration for the Columbus 1/2 marathon ends on July 31st - after that the price goes up. ($50 for the 1/2 marathon) Nationwide Better Health Columbus Marathon or 1/2 Marathon
Next Up:
Mercy Metric 10K Run on Monday, September 7, 2008 at Lunken Airport - 7 weeks away.
See many of you here a the studio tomorrow morning at 7am for 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
Monday, July 13, 2009
Tomorrow's 5K + Next Week's Schedule
We've done a great job as a group preparing for tomorrow's Fairfax 5K...and it’s been a lot of fun watching you progress over the past many weeks of training.
Enjoy the event tomorrow - go "all out" just to see how much you've progressed over the past 7 weeks of running. And of course, "all out" means go at your top pace, wherever that is for you.
After tomorrow's event, we move right into training for the Mercy Metric 10K Run on Monday, September 7 at Lunken Airport. We are 8 weeks away from this next milestone.
As we look beyond the 10K, for those continuing on for the half marathon, we are just about 13 weeks away, and thus the long runs on Saturdays will continue to become longer.
In just a couple of 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 AND strength training work on M-W-F to protect your body with the increase in mileage, in addition to the group runs on T-TH-S.
Here’s our schedule for next week:
Monday - Adventure Boot Camp
Tuesday - Run 35 min
Wednesday - Adventure Boot Camp
Thursday - Run 35 min
Friday - Adventure Boot Camp
Saturday - 4 Miles
Sunday - Rest
For those that are only signed up for the running group through the 5K tomorrow, congratulations for your efforts, and thank you for being a part of the crew these past 7 weeks.
For those continuing on, we've got a lot of fun, and a bunch of miles in front of us!!Also, if you're interested in fresh routes, please email Leah at leahosgood@yahoo.com and she'll come up with some new running paths.
See many of you here at the studio tomorrow morning, no later than 7:50am as we head over to the Fairfax 5K!
Your friend in fitness,
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Friday, July 3, 2009
5K Registration + Next Week's Running Schedule
Our first milestone arrives next Saturday, July 11! Congrats for laying the groundwork over the past 6+ weeks as you are now ready to run a 5K event!
If you’re running next Saturday, you can register online (the pre-registration deadline is Wednesday, after that you can still register, but for $12 instead of $9). Please let me know that you are running so we can all start together as a team and share in the post-race celebration. Click here to register for Fairfax Day 5K!
The following week (July 19) we’ll add some mileage to our Saturday run for those who’re continuing on to train for the next milestone, the 10K. But first, let’s savor the 5K next Saturday!!
Below is our schedule for the week...
Monday – Adventure Boot Camp (or strength training)
Tuesday - Run 30 min
Wednesday - Adventure Boot Camp (or strength training)
Thursday - Run 30 min
Friday - Adventure Boot Camp (or strength training)
Saturday – Fairfax 5K (or run 3.5 miles for those unable to do the 5K)
Sunday – Rest & Celebrate!!
Have a wonderful Fourth of July weekend!! See you next week.
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
If you’re running next Saturday, you can register online (the pre-registration deadline is Wednesday, after that you can still register, but for $12 instead of $9). Please let me know that you are running so we can all start together as a team and share in the post-race celebration. Click here to register for Fairfax Day 5K!
The following week (July 19) we’ll add some mileage to our Saturday run for those who’re continuing on to train for the next milestone, the 10K. But first, let’s savor the 5K next Saturday!!
Below is our schedule for the week...
Monday – Adventure Boot Camp (or strength training)
Tuesday - Run 30 min
Wednesday - Adventure Boot Camp (or strength training)
Thursday - Run 30 min
Friday - Adventure Boot Camp (or strength training)
Saturday – Fairfax 5K (or run 3.5 miles for those unable to do the 5K)
Sunday – Rest & Celebrate!!
Have a wonderful Fourth of July weekend!! See you next week.
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Friday, June 26, 2009
We're 2 Weeks Away from the 5K!!
This week’s running update will be short and sweet – with the storms overnight we’re busy working on getting our phone system back up and running, and my wife, daughter and I are flying out to see her parents in a few minutes.
So here we go...
For the balance of our preparation for the 5K on July 11th 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 for next Saturday’s run.
Below is our schedule for next week...
Monday – Adventure Boot Camp (or strength training)
Tuesday - Run 30 min
Wednesday – Strength Training or Cross-training
Thursday - Run 30 min
Friday - Strength Training or Cross-training
Saturday - 3.30 miles
Sunday – Rest
If you need to access any of the previous emails you can go to the archives at http://www.swiftpage1.com/SpeClicks.aspx?X=2T0JJPDXHQUEUZGC00YGWW.
Also, a couple of runners in the group were asking about my Garmin Running Computer – I love it!! Leah, Claire, and a few others have one. It’s really the coolest training partner, aside from a good running buddy helping you through a challenging run, that I’ve ever found.
More information on the Garmin can be found here: http://www.swiftpage1.com/SpeClicks.aspx?X=2T0JJPDXHQUEUZGC01YGWW.
Now, if you decide to purchase a Garmin, Costco has them online at half price!! Use this link: http://www.swiftpage1.com/SpeClicks.aspx?X=2T0JJPDXHQUEUZGC02YGWW.
I use mine every time I run…and while I’m in South Carolina it’ll help me get back to my in-laws house in the event I cannot remember the way back home (but the training data it gives you is even more impressive).
A must have for those continuing on with the running group after the 5K!
Okay, Leah is looking forward to seeing you at 7am tomorrow morning here at our studio for the 3 mile run!!
I’ll be back Tuesday afternoon, and will be running with everyone Thursday morning – see you then!!
Keep up the great training and have an awesome weekend!
Your friend in fitness,
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Friday, June 19, 2009
Next Week's Running Schedule....
Okay, so how are you feeling now that we have almost 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 11th (5K = 3.1 miles). And over the coming weeks we'll go just a bit beyond the 5K distance.
For those continuing on to train for the 10K (on Labor Day), the Saturday runs will become our "long runs" and the Tuesday/Thursday runs will be for a shorter time period (30 - 40 minutes).
Below is our schedule for the week...along with some important information about cross-training to minimize injury and maximize your performance.
Monday – Adventure Boot Camp (or strength training)
Tuesday - Run 30 min
Wednesday - Adventure Boot Camp (or strength training)
Thursday - Run 30 min
Friday - Adventure Boot Camp (or strength training)
Saturday - 3.00 miles
Sunday - Rest
Cross Training Benefits!
Overall strength and fitness improvement. Cross-training can help you reach a higher level of overall fitness, and is considered complementary to 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 (if they do any strength training at all) that they often neglect arms, shoulders, back, and core. No one sport can work all the muscles equally, but by adding other activities to your training, you can optimize your whole-body conditioning. We talked about the critical importance of strength training in a previous email (http://www.swiftpage1.com/SpeClicks.aspx?X=2T0JJPDXHQUAPIFO00YGWW)
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 work. 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 when I had a stress fracture in my hip). 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 another group, and low-impact training gives the joints, muscles, tendons and ligaments 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 running 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...The take away? Make sure you’re doing strength training at least twice per week (working all the muscles of your body), and if your body is feeling “beat-up” (achy knees, shins, hips, etc), a session or two on the elliptical machine (or other non-impact cardio) goes a long way to keep your training moving forward, while reducing the stress on your body.
Okay, I look forward to seeing everyone tomorrow morning here at the studio for our 2.75 mile 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
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 11th (5K = 3.1 miles). And over the coming weeks we'll go just a bit beyond the 5K distance.
For those continuing on to train for the 10K (on Labor Day), the Saturday runs will become our "long runs" and the Tuesday/Thursday runs will be for a shorter time period (30 - 40 minutes).
Below is our schedule for the week...along with some important information about cross-training to minimize injury and maximize your performance.
Monday – Adventure Boot Camp (or strength training)
Tuesday - Run 30 min
Wednesday - Adventure Boot Camp (or strength training)
Thursday - Run 30 min
Friday - Adventure Boot Camp (or strength training)
Saturday - 3.00 miles
Sunday - Rest
Cross Training Benefits!
Overall strength and fitness improvement. Cross-training can help you reach a higher level of overall fitness, and is considered complementary to 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 (if they do any strength training at all) that they often neglect arms, shoulders, back, and core. No one sport can work all the muscles equally, but by adding other activities to your training, you can optimize your whole-body conditioning. We talked about the critical importance of strength training in a previous email (http://www.swiftpage1.com/SpeClicks.aspx?X=2T0JJPDXHQUAPIFO00YGWW)
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 work. 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 when I had a stress fracture in my hip). 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 another group, and low-impact training gives the joints, muscles, tendons and ligaments 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 running 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...The take away? Make sure you’re doing strength training at least twice per week (working all the muscles of your body), and if your body is feeling “beat-up” (achy knees, shins, hips, etc), a session or two on the elliptical machine (or other non-impact cardio) goes a long way to keep your training moving forward, while reducing the stress on your body.
Okay, I look forward to seeing everyone tomorrow morning here at the studio for our 2.75 mile 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
Friday, June 12, 2009
Next Week's Running Schedule...
Wow, it's hard to believe we start our fourth week of running on Monday!!
We are now 4 weeks away from our first major milestone of completing a 5K, or approximately 3.1 miles, (on July 11, click here for a Flyer). Our training next week is getting us very close to the 5K distance...
Below is our schedule for the week...along with info on proper footwear to maximize your performance while minimizing your injury risk.
Monday – Adventure Boot Camp (or strength training)
Tuesday – Run/Jog/Walk 28 min
Wednesday - Adventure Boot Camp (or strength training)
Thursday - Run/Jog/Walk 28 min
Friday - Adventure Boot Camp (or strength training)
Saturday - Run/Jog/Walk 2.75 miles
Sunday – Rest
A Note About Proper Footwear…
Often overlooked by runners in training is the importance of proper 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. (Remember, that for every action, there is an equal and opposite reaction.)
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 (including shin splints, achy knees, etc). 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.
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.
If you have concerns about your running shoes, or develop foot pain or shin splints, have your feet properly fitted at a running store – they’re the experts in finding the right shoe for your foot! Here in Cincinnati, I recommend Bob Roncker’s Running spot: www.runningspot.com/
Okay, for those in Cincinnati, I look forward to seeing you tomorrow morning at 7am for 2.5 miles!!
Your friend in fitness,
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Friday, June 5, 2009
Next Week's Running Schedule...
Below is next week’s (starting June 8th) running schedule as well as some critical information about the importance of strength training to enhance your running and protect your body.
Here’s the week three schedule:
Monday – Adventure Boot Camp (or strength training)
Tuesday – Run/Jog/Walk 25 min
Wednesday - Adventure Boot Camp (or strength training)
Thursday - Run/Jog/Walk 25 min
Friday - Adventure Boot Camp (or strength training)
Saturday - Run/Jog/Walk 2.50 miles
Sunday – Rest
The Critical Importance of Strength Training for Runners
Strength Training is a foundational component of a comprehensive running training program. Here are the importance and benefits to a properly designed strength training program:
Injury Prevention:
- Injury rates among runners can be 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 runners to adhere to a 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. Translation: you don’t have to run as hard to go faster.
- 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. This is the primary reason we do a lot of single leg work in boot camp, and in our Total Fitness Makeover classes.
- 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. Again, you don’t have to run as hard to go 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 Skaters, one leg stiff-legged dead-lifts, step ups, etc).
- Train predominantly in a standing position.
- Train in diagonal patterns – opposite hip to opposite shoulder – just like we run (Diagonal Power Chops, bicycle crunches).
- 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, Stiff-legged Dead-lift, 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.
For those of you in Adventure Boot Camp, or working in the studio, or performing the above exercises on a regular basis, all of your strength training needs for maximal running benefit are sufficiently being met.
I look forward to seeing you tomorrow morning at 7am (here at the studio) for 2.25 miles and a successful completion of week 2!
Your friend in fitness,
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Monday, June 1, 2009
This Week's Running
Congratulations on completing week one of running!!
So, how are you feeling after week one's training? Did you surprise yourself with how much you can actually do? You nearly knocked out 6 miles in total last week, if you trained all 3 days.
We are just about 6 weeks away from our first major milestone of completing a 5K, or approximately 3.1 miles, (on July 11, 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 6 more 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 running 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 & effective way to improve. So, 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:
Monday – Adventure Boot Camp (or strength training)
Tuesday - Run 23 min
Wednesday - Adventure Boot Camp (or strength training)
Thursday - Run 23 min
Friday - Adventure Boot Camp (or strength training)
Saturday - 2.25 milesSunday – 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 30 – 60 minutes before exercise. Drink water before and immediately after each run, and with all food.
As always, please let Leah or me know if you experience any unusual aches or pains as we progress. You can reach Leah at 513-515-6632 or leahosgood@yahoo.com.
We'll see you at Crossroads on Tuesday and Thursday, then back at the HealthStyle Fitness studio on Saturday!
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
So, how are you feeling after week one's training? Did you surprise yourself with how much you can actually do? You nearly knocked out 6 miles in total last week, if you trained all 3 days.
We are just about 6 weeks away from our first major milestone of completing a 5K, or approximately 3.1 miles, (on July 11, 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 6 more 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 running 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 & effective way to improve. So, 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:
Monday – Adventure Boot Camp (or strength training)
Tuesday - Run 23 min
Wednesday - Adventure Boot Camp (or strength training)
Thursday - Run 23 min
Friday - Adventure Boot Camp (or strength training)
Saturday - 2.25 milesSunday – 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 30 – 60 minutes before exercise. Drink water before and immediately after each run, and with all food.
As always, please let Leah or me know if you experience any unusual aches or pains as we progress. You can reach Leah at 513-515-6632 or leahosgood@yahoo.com.
We'll see you at Crossroads on Tuesday and Thursday, then back at the HealthStyle Fitness studio on Saturday!
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Thursday, May 21, 2009
Next Week We Start Running!
I’m very excited to get started with the 2009 running group next week!
As an overview, we’re going to start slow and easy, and 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 – You Will Improve!
Some may have been active longer than others recently. All that matters is that we are improving, individually - 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:
As an overview, we’re going to start slow and easy, and 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 – You Will Improve!
Some may have been active longer than others recently. All that matters is that we are improving, individually - 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:
- 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 and let Leah and me know.
- 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.
- 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. Every foot 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 or Leah for the coupon. Proper footwear is critical!
- 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!
For those in Cincinnati, we’ll be meeting at Crossroads Church at 5:30am 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 7am for a distance walk/jog or run. And, each week we’ll slowly progress and build upon 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 in Tue/Thu/Sat group session, you can follow the plan on your own. 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.
Training Schedule – Week One
Tuesday - Run (or walk/jog) 20 min
Thursday - Run (or walk/jog) 20 min
Saturday - 2 miles (walk/jog)
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 a long run. Start with jogging one to two minutes and walking two to three minutes. As your cardiovascular fitness 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 you 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 for now. 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!!
Your friend in fitness,
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Wednesday, May 13, 2009
Are You Ready to Run?
The Flying Pig Marathon really did a number on me, and I didn't even run the 26.2 miles last Sunday.
But, I did train with an incredible group for almost a year in preparation for it.
This is a group where we started running very short distances, and built up over a year to being able to complete a full marathon.
And I was SO close to doing the marathon.
But I violated my own training philosophy. In one short 5 day span I just did too much in too short of time, in order to accommodate an important family vacation.
It was a valuable lesson. Stick with the principles of science, how the body best responds to progressive overload! But, I have no regrets, I grew out of the experience. I'm smarter and wiser. And, I'm way more fit than I was a year ago.
Seriously, how many people can say that they've run 21 miles during a single exercise session? ;)
So, instead of running, I excitedly watched the joy of each of the running group members achieve an amazing milestone that they'll carry with them for the remainder of their lives.
And in that process, I became even more inspired and recommitted to complete my own marathon.
May 2, 2010 will be my day!
And, I'm inviting you to join me.
Before we get into the details of how you can join our next running group, 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 allows 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 next running group begins on May 25th!
For more information on joining these first time runners,
click here!
Have an great Tuesday!
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
But, I did train with an incredible group for almost a year in preparation for it.
This is a group where we started running very short distances, and built up over a year to being able to complete a full marathon.
And I was SO close to doing the marathon.
But I violated my own training philosophy. In one short 5 day span I just did too much in too short of time, in order to accommodate an important family vacation.
It was a valuable lesson. Stick with the principles of science, how the body best responds to progressive overload! But, I have no regrets, I grew out of the experience. I'm smarter and wiser. And, I'm way more fit than I was a year ago.
Seriously, how many people can say that they've run 21 miles during a single exercise session? ;)
So, instead of running, I excitedly watched the joy of each of the running group members achieve an amazing milestone that they'll carry with them for the remainder of their lives.
And in that process, I became even more inspired and recommitted to complete my own marathon.
May 2, 2010 will be my day!
And, I'm inviting you to join me.
Before we get into the details of how you can join our next running group, 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 allows 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 next running group begins on May 25th!
For more information on joining these first time runners,
click here!
Have an great Tuesday!
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Tuesday, May 5, 2009
Congratulations!!
my hero:
So, how are you feeling today, marathoner??
I imagine you’re feeling a mixture of a tremendous elation in completing a grueling marathon, and some fatigue, muscle soreness and joint pain.
Over the coming days, schedule in 20 – 30 minutes of continuous light aerobic activity, like a brisk walk or some easy ellipticaling each day until the soreness is gone.
In terms of delayed onset muscle soreness, tonight you’ll feel it more than earlier today, and tomorrow may be the peak of your discomfort. By Thursday it’ll start improving. The more easy movement you get in, the sooner you’ll feel better.
And boy, was I ever excited to see you during the various stages of the marathon yesterday, and of course at the end. You all are my hero’s!! Truly.
I realize it may be too early for some on you to think about, but I’ve heard from several people about what their next event is going to be.
Whatever it is, is fine. I’ve heard some are going to run another marathon, some will be doing an upcoming Half, others are unsure at this point.
Many of you have expressed an interested in keeping our running structure going. I’m all for that!!!
In fact, it’s SO MUCH EASIER to continue training, than it is to cease training and then start back up from a less conditioned standpoint. My guess is that you've never been more fit than you are RIGHT NOW!
My goal is to complete the Columbus Half faster than I did last year.
I go see my doc today at 2:30 to see how my healing has progressed. I did end up running almost 2 consecutive miles yesterday (by accident), and felt great!
So, please reply to this email if you’d like to continue our training structure of Tue/Thurs/Saturday morning, or some version thereof.
In the meantime, savor the incredible day you had yesterday!! I'm super proud of you!
And don’t forget to move, move, move!! Easy movement.
Talk with you soon!!
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
So, how are you feeling today, marathoner??
I imagine you’re feeling a mixture of a tremendous elation in completing a grueling marathon, and some fatigue, muscle soreness and joint pain.
Over the coming days, schedule in 20 – 30 minutes of continuous light aerobic activity, like a brisk walk or some easy ellipticaling each day until the soreness is gone.
In terms of delayed onset muscle soreness, tonight you’ll feel it more than earlier today, and tomorrow may be the peak of your discomfort. By Thursday it’ll start improving. The more easy movement you get in, the sooner you’ll feel better.
And boy, was I ever excited to see you during the various stages of the marathon yesterday, and of course at the end. You all are my hero’s!! Truly.
I realize it may be too early for some on you to think about, but I’ve heard from several people about what their next event is going to be.
Whatever it is, is fine. I’ve heard some are going to run another marathon, some will be doing an upcoming Half, others are unsure at this point.
Many of you have expressed an interested in keeping our running structure going. I’m all for that!!!
In fact, it’s SO MUCH EASIER to continue training, than it is to cease training and then start back up from a less conditioned standpoint. My guess is that you've never been more fit than you are RIGHT NOW!
My goal is to complete the Columbus Half faster than I did last year.
I go see my doc today at 2:30 to see how my healing has progressed. I did end up running almost 2 consecutive miles yesterday (by accident), and felt great!
So, please reply to this email if you’d like to continue our training structure of Tue/Thurs/Saturday morning, or some version thereof.
In the meantime, savor the incredible day you had yesterday!! I'm super proud of you!
And don’t forget to move, move, move!! Easy movement.
Talk with you soon!!
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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