Wow, we're already into week 5 of the Pig training, Leigh! Keep your momentum going strong - we have another long run on Saturday before stepping back the following weekend.
Here's our schedule for this week…
Monday: You know the drill, today is a cross-training day, Adventure Boot Camp or on your own. Make sure you work your leg muscles through walking lunges, squats, deadlifts, etc, to keep the spring in your running stride and your body's shock absorbing system strong.
Tuesday: Another easy 4 miles recovery run. If you're feeling the pounding of the long runs in your knees, shins, low back, feet or anywhere else, consider 40 minutes on an elliptical to ease up on your joints.
Wednesday: Another cross-training day.
Thursday: Our second of five Yasso training runs on a track. As a reminder, we're running twice around the track (800 meters) for 4 minutes, if you want to run a 4 hour marathon (or four minutes and 15 seconds if you're shooting for a 4 hour, 15 minute marathon, etc). Between the 800's, jog for the same number of minutes it took you to run your repeats. On Thursday will include 7 intervals of 800 meters. I'll meet anyone who wants to run at the Mariemont track here at the studio at 6:40am.
Friday: Another cross-training day.
Saturday: We're adding one mile to last week's long run for 17 miles. Go slow. Next week we'll taper back to 10 miles to allow our body some recovery before going a bit longer the following 2 weeks. One mistake you want to avoid is running these long runs too fast. We did a great job this past Saturday with our pace, but it's worth repeating that we never want to do our long runs faster than about 90 seconds per mile slower than our marathon pace. Running too fast on the long days creates too much stress, coupled with your other training, making it difficult for the body to recover.
Sunday: Rest!
The full 18 week running schedule is here!
With the looming forecast, I'm keeping my fingers crossed that I'll see you tomorrow!
Your friend in fitness! Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Monday, January 26, 2009
Monday, January 19, 2009
The Flying Pig - Week 4...
This week's update is short and sweet! Nothing new in terms of types of runs we're doing, but the weekend long run hits 16 miles, one more than our run 2 weeks ago.
We're in week 4 of our training...you can click here for the schedule!
Your friend in fitness! Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
We're in week 4 of our training...you can click here for the schedule!
Your friend in fitness! Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Monday, January 12, 2009
This Week's Running...
Congratulations on braving the elements Saturday morning for a chilly, wet run!
Here’s our running schedule for this week…
Monday: This is the beginning of our first "stepback" week, where we cut mileage slightly to allow us to gather our energy for the next push upward in mileage in Week 4. Today is a cross-training day – Adventure Boot Camp or on your own. Make sure you work your leg muscles through walking lunges, squats, deadlifts, etc, to keep the spring in your running stride and your body’s shock absorbing system strong.
Tuesday: Run 4 miles at your easy pace as a recovery run. Make sure you stretch very well after the run – keep your joints and muscles working at full mobility.
Wednesday: Another cross-training day.
Thursday: We’re doing 6 miles at race pace. Race Pace is the pace you plan to run in the Pig. If you're training for a 4:00 marathon, your average pace per mile is 9:09. Pace runs are not only an important part of stretching our fitness level, but a great tool to develop your stride and cadence in knowing how fast you are going on race day.
Friday: Another cross-training day.
Saturday: Run 9 miles today at a comfortable pace. We don't want to run fast during our long runs. The only exception is once every three weeks, if you have some gas in your tank, you can finish a long run off at a fast tempo. Ingrid, Rob and I did this on Saturday. But you don’t want to do a 3/1 run more than once every 3 weeks. Most important is that you cover the distance and cover it with a reasonable level of comfort. There is a cumulative effect from all the miles we run in training that is often difficult to measure, but your fitness level will continue increasing. As mentioned above, this is a "stepback" week where we drop down in distance. This is done every third week on long runs to offer our bodies extra rest. Although today we run 9 miles, keep "16" in your mind, since we jump ahead to 16 miles next week.
Sunday: Rest! I will be flip-flopping my long run and rest day this weekend as I will be presenting at a seminar Saturday.
I’ll miss the fun we have on the long run!!
The full 18 week running schedule is here!
Your friend in fitness! Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Here’s our running schedule for this week…
Monday: This is the beginning of our first "stepback" week, where we cut mileage slightly to allow us to gather our energy for the next push upward in mileage in Week 4. Today is a cross-training day – Adventure Boot Camp or on your own. Make sure you work your leg muscles through walking lunges, squats, deadlifts, etc, to keep the spring in your running stride and your body’s shock absorbing system strong.
Tuesday: Run 4 miles at your easy pace as a recovery run. Make sure you stretch very well after the run – keep your joints and muscles working at full mobility.
Wednesday: Another cross-training day.
Thursday: We’re doing 6 miles at race pace. Race Pace is the pace you plan to run in the Pig. If you're training for a 4:00 marathon, your average pace per mile is 9:09. Pace runs are not only an important part of stretching our fitness level, but a great tool to develop your stride and cadence in knowing how fast you are going on race day.
Friday: Another cross-training day.
Saturday: Run 9 miles today at a comfortable pace. We don't want to run fast during our long runs. The only exception is once every three weeks, if you have some gas in your tank, you can finish a long run off at a fast tempo. Ingrid, Rob and I did this on Saturday. But you don’t want to do a 3/1 run more than once every 3 weeks. Most important is that you cover the distance and cover it with a reasonable level of comfort. There is a cumulative effect from all the miles we run in training that is often difficult to measure, but your fitness level will continue increasing. As mentioned above, this is a "stepback" week where we drop down in distance. This is done every third week on long runs to offer our bodies extra rest. Although today we run 9 miles, keep "16" in your mind, since we jump ahead to 16 miles next week.
Sunday: Rest! I will be flip-flopping my long run and rest day this weekend as I will be presenting at a seminar Saturday.
I’ll miss the fun we have on the long run!!
The full 18 week running schedule is here!
Your friend in fitness! Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Monday, January 5, 2009
This Week's Running
Okay great job last week! Saturday's long run was very successfully done!
Here’s our running schedule for the week…
Monday: Monday is a cross training day. If you’re signed up for Adventure Boot Camp, make sure you’re in camp on 2 of the cross training days (M-W-F). In order for us to succeed at the Pig, we need to train. Training is when you follow a schedule, like our 18 week one, where each day has a purpose. If the weather is bad, we still run. If you have important business and cannot make the group runs or boot camp, we simply find another time to get your workout in. Why? Because the accumulation of our workouts over a period of a 18 weeks will make you a better runner.
Tuesday: On Tuesday we’ll do a run of 4 miles at a comfortable or easy pace, the same as last week. This workout shouldn't take very long and it’s critically important in the process of oxygenating your cells and muscles in a manner that will help you recover from last week’s training. The most important thing, though, go easy on Tuesday.
Wednesday: Cross training again. If you’re not in boot camp, do some strength training, focusing on all of your muscles. But make sure you’re working your legs to give you the support you need to long distance running.
Thursday: We do our first of 5 Yasso training runs on a track. I heard a lot of grumbling about how the running group didn’t like the track work we did last fall. Hey, we only have 5 sessions out of 54 running workouts that we need to be on a track. Suck it up!! ;) It’s actually a great way to discover your pace for the marathon (over the 5 sessions) and it’s a great workout too. If you want to run a 4:00 marathon, train to run a session of 800 intervals (twice around the track) in 4 minutes for each. Between the 800 intervals, jog for the same number of minutes it took you to run your repeats. This method holds for all speeds whether you are 2:30 or a 5:30 marathoner. Again, the 800 paces that you are able to complete is a good predictor of your marathon time. 4 minute 800s equals a 4:00 marathon; 5:30 800s equals 5 hours and 30 minutes for the marathon. Our first Yasso training on Thursday will include 6 intervals of 800 meters.
Friday: Cross training again. Keep your muscles strong and your body healthy for all the accumulated mileage.
Saturday: Today is long-run day, and we’re adding one mile to last week’s long run for 15 miles. Next week we’ll taper back to 9 miles to allow our body some recovery before going a bit longer the following 2 weeks. One mistake you want to avoid is running these long runs too fast. We did a great job this past Saturday with our pace – although long, it didn’t feel overwhelming (especially thanks to Rob’s great story telling). Just remember, we never want to do our long runs faster than about 90 seconds per mile slower than our marathon pace. Running too fast on the long days creates too much stress, coupled with your other training, making it difficult for the body to recover.
Sunday: A well earned day of rest.
The running schedule is here!
See you tomorrow!
Your friend in fitness! Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Here’s our running schedule for the week…
Monday: Monday is a cross training day. If you’re signed up for Adventure Boot Camp, make sure you’re in camp on 2 of the cross training days (M-W-F). In order for us to succeed at the Pig, we need to train. Training is when you follow a schedule, like our 18 week one, where each day has a purpose. If the weather is bad, we still run. If you have important business and cannot make the group runs or boot camp, we simply find another time to get your workout in. Why? Because the accumulation of our workouts over a period of a 18 weeks will make you a better runner.
Tuesday: On Tuesday we’ll do a run of 4 miles at a comfortable or easy pace, the same as last week. This workout shouldn't take very long and it’s critically important in the process of oxygenating your cells and muscles in a manner that will help you recover from last week’s training. The most important thing, though, go easy on Tuesday.
Wednesday: Cross training again. If you’re not in boot camp, do some strength training, focusing on all of your muscles. But make sure you’re working your legs to give you the support you need to long distance running.
Thursday: We do our first of 5 Yasso training runs on a track. I heard a lot of grumbling about how the running group didn’t like the track work we did last fall. Hey, we only have 5 sessions out of 54 running workouts that we need to be on a track. Suck it up!! ;) It’s actually a great way to discover your pace for the marathon (over the 5 sessions) and it’s a great workout too. If you want to run a 4:00 marathon, train to run a session of 800 intervals (twice around the track) in 4 minutes for each. Between the 800 intervals, jog for the same number of minutes it took you to run your repeats. This method holds for all speeds whether you are 2:30 or a 5:30 marathoner. Again, the 800 paces that you are able to complete is a good predictor of your marathon time. 4 minute 800s equals a 4:00 marathon; 5:30 800s equals 5 hours and 30 minutes for the marathon. Our first Yasso training on Thursday will include 6 intervals of 800 meters.
Friday: Cross training again. Keep your muscles strong and your body healthy for all the accumulated mileage.
Saturday: Today is long-run day, and we’re adding one mile to last week’s long run for 15 miles. Next week we’ll taper back to 9 miles to allow our body some recovery before going a bit longer the following 2 weeks. One mistake you want to avoid is running these long runs too fast. We did a great job this past Saturday with our pace – although long, it didn’t feel overwhelming (especially thanks to Rob’s great story telling). Just remember, we never want to do our long runs faster than about 90 seconds per mile slower than our marathon pace. Running too fast on the long days creates too much stress, coupled with your other training, making it difficult for the body to recover.
Sunday: A well earned day of rest.
The running schedule is here!
See you tomorrow!
Your friend in fitness! Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Subscribe to:
Posts (Atom)
