West Chester remodel contrator Bill Shoemaker 513-319-4005

West Chester remodel contrator Bill Shoemaker 513-319-4005

Kitchen, Bath & Basement remodels our specialty.
We do all types of construction and finishing work.
Flooring, Electrical, Plumbing and other types of
labor services. Give us a call!  513-319-4005

Bill (William) Shoemaker Butler County Ohio - wa_shoemaker@hotmail.com

"OUR TRAINED PROFESSIONALS DO IT RIGHT THE FIRST TIME"

Click here for Bath, Kitchen and Basement remodel by Bill Shoemaker

Slow Down on these HOT and Humid Days!

The hot and sticky days of summer are here. Make sure that you are making some adjustments in your running. Most runners begin to slow down at 55 degrees and start suffering at 65 degrees. Of course, the body can adapt to heat stress and push the threshold up a bit, but you usually can’t run as fast on a 75 degee day as on a 45 degree one. High humidity is also a major problem. It’s like a wet blanket; it doesn’t allow much evaporation or perspiration and your body heat builds up.


If you try to run too hard in hot or humid conditions you’ll hit “the wall” sooner than expected. Trying to maintain a goal pace in heat is like going out too fast early in the race. Temperatures generally increase hour by hour; therefore you must adjust your pace for the temperature expected at the end of the race.

Adjusting Race Pace for Heat: Estimated temperature at finish – Slower than goal pace – 8 min mile becomes…


55-60 degrees – 1% – 8:05
60-65 degrees – 3% – 8:15
65-70 degrees – 5% – 8:25
70-75 degrees – 7% – 8:35
75-80 degrees – 12% – 8:58
80-85 degrees – 20% – 9:35
Above 85 degrees – Forget it… run for fun or hit the treadmill!


(Source: Jeff Galloway)

If you like running, this is for you ...

Happy Fourth of July.

I hope you're having a wonderful weekend connecting with friends and family, and celebrating the liberties that we are all so fortunate to enjoy.

I wanted to share a quick video for all my running friends out there.

When I completed my first marathon with a pretty decent time, a veteran runner asked me what I thought was the key to my success. 

Flattered that one of those "super-fast" guys thought I did well for a "newbie", I was caught a bit off guard by his question, and simply said, "consistency in my training".  

After thinking about it, I realized that showing up day after day for months and months, some good days, some bad ones, with tiny (almost insignificant) improvements day in and day out, over time made a massive difference in my running.  

Yet, the one thing I noticed only a few weeks after adding in, was 3 series of exercises that really allowed my running to kick into high gear.

I want to share those 3 with you.  

If you want to become a better, faster, healthier runner, check this out:  http://www.youtube.com/user/CincyBootCamp#p/a/u/0/kYqi7LOVCNM
 
(One Note on the first series called "The Triple Threat":  You'll do the Bridge first, then move right into the Leg Curl without resting, and then right into the Hip Lift, again without resting.  All 3 exercises in a row, each exercise for 8-20 reps = 1 set of the "Triple Threat").

If you wanna run fast, these 3 series of exercises are exceptional.  http://www.youtube.com/user/CincyBootCamp#p/a/u/0/kYqi7LOVCNM. 

Your friend in fitness,


Brian Calkins

Who's the Boss?

Your musculoskeletal system is the REAL limiting factor in training.

By Greg McMillan

You've been taught to "listen to your body" to avoid overtraining.  This listening, however pertains only to the cardiorespiratory system.  You can feel your breathing and know when it changes.  you can even feel the metabolic system when you do hard repetitions on the track.  you can feel the lactic acid locking up your stride.

What you can't feel, however, is the stress on the musculoskeletal system while training.  The muscles never say, "Hey, I'm about to tear!"  Instead, the say after the fact, "Hey, I'm torn."  The bones don't say, "Excuse me, but the stress load along the shin bone is beginning to tear the muscle away from the bone and cause me to micro-fracture."  And the plantar fascia never says, "if you don't stop pounding me, I'm going to start telling you with the feeling of a steel spike to the heel on your first step every morning!"

The musculoskeletal system is too nice.  It doesn't want to interrupt your enjoyment of the run.  It waits for several weeks, when you're in GREAT SHAPE and ready to tear it up; then it speaks up.  But by that time, you're so far into the injury that you're in for a long down time.

Training at the Musculoskeletal Level

Instead of listening to the cardiovascular system, we need to program our training with our musculoskeletal system as the gauge.  As mentioned, the can't be done by listening to your body.   The musculoskeletal system is simply too shy to speak up.  So, we need to plan the training with the musculoskeletal system as our limiting factor.

While the musculoskeletal system may be shy, it's extraordinarily plastic, meaning that i can adapt.  If you stress a bone, for example, it becomes stronger.  That's why weight-bearing exercise is so important for bone health.  The muscles react in the same way.  You stress them and they adapt to better tolerate that stress.  And I don't mean just in the pumping-iron-stress kind of way.

Use the musculoskeletal system guide below to guide your training.  The younger you are (especially high school runners) and the more injury-prone you are, the more frequently you need to plan recovery days and weeks.  If you were blessed with great biomechanics and a highly adaptable musculoskeletal system, then the less frequently you'll need to take rest days and weeks.

I've created this simple scoring system to help you help your musculoskeletal system.  Use it and you'll avoid injury and see your fitness build from month to month, year to year.  Rescore yourself every training cycle, as your body should be more injury-resistant as your mature as a runner.

IF you're a new or young runner, are injured once every three months or have dealt with a chronic injury for more than a year, score yourself with a 1. 

IF you're a newer or younger runner who has "niggly" injuries that pop up every three to six months, or you're determined to avoid injury by preemptively resting your musculoskeletal system, score yourself with a 2.

IF you're an experienced runner who rarely gets injured but does have a lot of life stress and notices that every now and then a common injury pops up, give yourself a 3.

IF you're a seasoned runner who has never been injured, give yourself a 4.  (Lucky you!)

How to use the Musculoskeletal Guide

Your score indicates the number of weeks between recovery weeks.  For example, if you scored a "2," then you can train at your 100 percent volume and intensity level for two weeks, and then should plan the next week as a recovery week.  If you scored a "3" then you'll train normally for three weeks, and then take a recovery week in the fourth week.  The key is to plan for this recovery instead of waiting for an injury to force you to take a recovery week.  I recommend reducing mileage by 10 to 20 percent on the recovery weeks, as well as taking an extra day off or easy day, depending on your running frequency.  Maybe do one less hard workout during that week or back off on the stress of that workout if you maintain all your hard workouts in your recovery week.

Once you get your score, stick with it for the full training cycle no matter how you're feeling.  After all, avoiding interruptions in training is MORE important than doing the greatest training of your life only to be stuck on the sidelines on race day.  The greatest challenge is to rest when you're fittest.  But it's precisely in this peak performance zone when you're most susceptible to overstressing the musculoskeletal system.

The Alter-G Treadmill: Ideal For Bouncing Back From Injury

Here's how one Running community member has maintained her half-marathon training while injured.

In the midst of my training for my first-ever half marathon, I've been suffering from posterior tibial tendonitis, which can be very painful to run with, due to the amount of impact. But I've been rehabbing my injury with lots of great tricks that my physical therapists have turned me on to. One of them is the Alter-G Anti-Gravity Treadmill, which offers precise levels of partial weight-bearing so that athletes can train with less pressure on their joints. Usually, I run for 30 minutes on the Alter-G at 70 percent weight, which I suppose is what it would feel like if I were running 30 pounds lighter. It's not as simple as it sounds: Because you're not at normal weight bearing, you have less control when running, which means you need to use more core strength when running to keep everything tight and together. Still, when I'm running on it, I don't feel any pain — and it's easy to run much faster than normal. Lots of fun, and a great way to build back your cardiovascular and running strength when bouncing back from injury!

Whether you're just starting the Couch to 5k program for beginners or are logging miles training for a marathon, the AlterG Anti-Gravity Treadmill can help in a big way.

More information here: http://www.cincinnatifitness.com/running-injury-alter-G-treadmill.html

My favorite post-long run snack!

Want a recipe to recover fast after a long or hard run?

The simple formula is this:  Timing + What You Eat = Fast Recovery!

There is a window of opportunity post workout where your muscles are like a dry sponge – 30 to 90 minutes after you’re finished. When you eat during that window, you provide your muscles the essential nutrients to quickly recovery … allowing for another strong and effective workout next time out.

What you eat is JUST as important as when you eat … and The Optimum Recovery Ratio suggests ingesting one gram of protein for every four grams of carbohydrates.

My 3-year old daughter and I created a very tasty snack that fits closely into the optimal Recovery Ratio ... it's awesome ... and guarantees your kids will eat some extra fruit!

Kayla's Reese Delight

• Place 1 robust tbs. of crunchy peanut butter (low fat and/or organic) into a coffee cup - zap in the microwave for 35 seconds to soften 
• Pour an ounce of organic low fat milk, or almond or soy milk into the melted peanut butter - stir vigorously until mixture becomes a thick liquid 
• Drop in one full scoop of chocolate Beverly Muscle Provider - mix together thoroughly. You may need to add a little more milk to adjust the consistency - it should be a thick dipping sauce.
• Then dip a banana, sliced apples, grapes or strawberries into this heavenly delight ...and ENJOY!!!

There you have it – a delicious treat that even the kids will love!

Your friend in fitness,

Brian Calkins

The Final Prep for the Flying Pig!

Here we are, the week of your Flying Pig event!

Now that your training is over, there are 3 things you can do to get prepared for a great run on Sunday.

1. Keep all of your thoughts positive!

Too much stress the week of a marathon (half or relay) will take its toll on your physical capabilities and performance on Sunday. This week is all about positive thoughts – there’s nothing else you can do to prepare, other than some short, easy runs, laying out your running gear, and the 2 other keys below. Just remember, YOU ARE PREPARED and you WILL DO WELL on Sunday. The most important thing at this point is to absorb as much joy from this experience as possible.  Go to the expo, watch some of the events on Saturday, get into the spirit of the Marathon weekend.  This is a special time.

2. Create 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.

You’re going to be jacked up with the crowd and festivities. So again, RELAX.

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 the marathon in 4 hours (or half in 2 hours), you should be averaging about 9:09 per mile. If you have a Garmin the tracks your pace, you’re all set. If you do not, other options include running with a pace group, or plotting out what your ideal time should be at each mile marker.

(You can go to http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm to plug in your ideal completion time and find your per mile pace).

Also, you might consider having two goals, if a finishing time is important to you. An “I’m happy with this time” goal and an “I’m totally thrilled with this time” goal. As an example, I'm running the half on Sunday.  My best half time to date is 1:44:50.  I'll be happy if I hit that again, but thrilled if I get close to 1:40:00.

3. It’s Time to EAT!

Starting on Wednesday, the goals is to maximize glycogen storage in muscle, which means you need to eat more complex carbohydrates than you normally do.

Remember, all carbs are not created equal. Some supply energy very quickly (with very quick corresponding “crashes” in blood sugar) while others provide a slow, steady stream of energy. Carbohydrates are classified by numbers between 1 and 100, called the glycemic index (GI).

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 longer runs for longer periods of time. Wednesday through Saturday you want a lot of low GI foods – whole grain bread, pasta, rice, cereal and beans.

And you'll want to make sure you're drinking lots of water with those carbs.  The idea is to store extra glycogen in your muslces, and that requires plenty of water.

Saturday afternoon/evening, you can transition away from the pastas to more of the simple carbs.  Hey, you want a few cookies or other sugary foods? The night before a long run event is the time to do it!

Just be cautious on Saturday, if you've suffered Runners Gut or other digestive problems on long runs, avoid dairy (lactose), fiber and cruciferous vegetables, like broccoli, cauliflower, cabbage and beans; they contain raffinose, a gas-inducing compound.

A simple carbohydrate is high on the GI and dumps into your blood stream very quickly. This is what you want to consume during the Flying Pig, especially if you're doing the full marathon. And whatever strategy you’ve been using for pumping sugar into your system, stay with that system. Gels, sport drinks, or whatever, don’t mess around with changing your approach on race day - whatever you used during your long runs will work for you on Sunday.

Remember, you are creating an experience that you will remember vividly for the rest of your life. Go out on Sunday, enjoy this incredible milestone, and soak up as much of this experience as possible!!

I look forward to seeing you at the Pig - Get Your Oink On!!

Your friend in fitness,
Brian Calkins

One of my Favorite Lance Armstrong Quotes

"Through my illness I learned rejection. I was written off. That was the moment I thought, okay, game on. No prisoners. Everybody's going down." – Lance Armstrong

What fuels your inner drive to keep training?

Brian Calkins

Alter-G treadmill uses NASA technology to make you feel light on your feet

by Zachary Lewis

Ever wish you could run on the moon? Well, now you can, sort of, and you don't even have to put on a spacesuit.

You do have to wear spandex, however. That's because this would-be interstellar journey involves a treadmill, specifically, an Alter-G treadmill, a new high-tech device that requires compression shorts and makes you feel lighter when running by encasing your legs in an airtight chamber.

Whether and how such an anti-gravity machine improves one's everyday fitness remain open questions. I only used it for a few minutes. But its therapeutic potential is real, and there's no doubt the Alter-G is unlike any other piece of equipment on the planet.

Conceived years ago by NASA, Alter-G treadmills are now being sold commercially. But at $55,000 a pop, they're not exactly intended for your average weekend jogger, but are, rather, the province of medical facilities and professional sports.

Here in Cincinnati, for instance, I could only track down one, with the Cincinnati Bengals. There's another one up in Cleveland - at the Cleveland Clinic.

Well, until now, that is. Cincinnati's HealthStyle Fitness will be the first in Ohio, Indiana or Kentucky of offer the Alter-G to the public by way of AlterG memberships. http://www.cincinnatifitness.com/running-injury-alter-G-treadmill.html

While runners have been among the first to adopt Alter-G, the machine is probably best for those who can't run. Before and after my session, I saw therapists using the Alter-G with patients who otherwise could barely walk, let alone run. There they were, though, jogging without pain or fear of falling. Amazing.

In most respects, the Alter-G looks and works like a regular treadmill. It has a monitor in front and handles on the side. The belt and frame are perhaps a bit heftier than usual.

The main difference, of course, is the anti-gravity piece, a balloon that inflates from a pump up front to form an airtight chamber around the base and your lower body. To use it, you wear "G-trainer shorts," -- the waist zips into the top of the bag like the waterproof skirt of a kayak.

Once you're locked and loaded, the belt starts moving and you're free to adjust for speed and incline, as on a regular treadmill. Only here, you can also control how much of your weight you want to feel. You can go all the way down to about 20 percent, roughly the same sensation astronauts experience on the moon.

Not that you'd want to go that low. A few percentage points suffice to make you feel lighter and freer, and by 15, you're prancing along like a gazelle. Make that a centaur, since your torso is still fully weighted.

The benefits of running on an Alter-G stem from landing on your toes as you run, rather than your heels. With less gravity to fight, your stride lengthens, and the strain on your knees, hips and lower back disappears. Suddenly it's easy to maintain a swift pace.

The appeal of Alter-G is undeniable. If you're someone who logs mileage every week in lust of a better half or full marathon, yet your body is beat up, this would be a great way to go the distance without risking injury.

And for those who are injured, the Alter-G allow you to continue training, pain free, as you recovery - without losing all the fitness you've worked so hard for!

5 Ways to Train Through the Pain

By Matt Fitzgerald

Injuries often plague the life of a runner. When they happen, they are painful, debilitating and frustrating. The most frustrating part of being injured is knowing that your hard-earned fitness is deteriorating while you take time off from training to heal.

In fact, this frustration can be so great that runners are often too reluctant to take time off or tempted into resuming training too soon. Consequently, injuries become worse or last longer than they should.

One way to prevent this sort of self-sabotage is to choose a favorite go-to cross-training activity that you can switch to whenever an injury makes running impossible or unwise. Having such a fallback option greatly reduces the temptation to run when you should not because it enables you to preserve fitness even when you cannot run. Obviously, there is no alternative to running that builds and maintains running-specific fitness as well as running itself, but there are some alternatives that come relatively close.

The best running alternatives are those that are most similar to running itself. Activities such as swimming and rowing are not great alternatives to running because, while they stimulate the cardiovascular system, they are arm-dominant versus leg-dominant movements. So what are the best activities for "training through" running injuries? Here are my top five:

Antigravity Treadmill Running

The Alter-G antigravity treadmill is, in my opinion, the single most important running-related invention in history. It is a normal treadmill with a tent-like enclosure attached to it. The user steps through a hole at the top of the enclosure and seals himself in around the waist, creating an airtight seal. The chamber is then pressurized, and this high-pressure zone effectively reduces the force of gravity within it. The amount of pressure is adjustable, enabling the user to run at anywhere between 20 percent and 100 percent of his actual body weight.

I have had every type of running overuse injury that exists, and I have used the Alter-G treadmill several times. Based on this experience I can say that runners can train through any injury--pain free and without setting back the healing process--on this machine. What's more, it is not an alternative to running; it is running. Therefore it is superior to every form of cross-training in terms of building and maintaining running fitness.

Case in point: The formerly often-injured runner Dathan Ritzenhein trained exclusively on an Alter-G for several weeks while nursing an IT band injury. He was only ready to return to regular outdoor running two weeks before the 2008 USA Cross-Country Championships. Nevertheless, he won the race easily. That simply would not have been possible had he been forced to resort to pool running or bicycling.

The downside of the Alter-G antigravity treadmill is that it costs $75,000. Only a handful of units are accessible for injured runners to use in high-end physical therapy facilities. On March 30, 2010, the AlterG will be availalbe at HealthStyle Fitness, in Cincinnati, Ohio.

Steep Uphill Walking

In my opinion, the next best thing to running on an antigravity treadmill is steep uphill treadmill walking. Research has shown that the human brain uses exactly the same motor pattern to run or walk briskly on steep gradients. In other words, when you crank the treadmill incline up to 12 to 15 percent, running becomes walking and walking becomes running. Therefore, walking on a steep incline is a highly specific way to maintain running fitness. But impact forces are reduced drastically compared to running, so steep uphill walking is possible with most injuries.

Many runners don't think of walking as a good alternative to running when injured because they assume they cannot match their normal intensity. Trust me: You can. Set the incline at 12 to 15 percent, increase the belt speed to 4 mph or so, check your heart rate and you'll see.

The only limitation of steep uphill running is that, while it is a low-impact activity, it is not a non-impact activity. Thus it cannot be done pain-free with all injuries. For example, I was unable to use steep uphill walking as an alternative to running once when I had an Achilles tendon strain.

Pool Running

Pool running is the traditional alternative to normal running. There are two types of pool running: deep-water running, where the feet do not make contact with the bottom of the pool, and shallow-water running (usually waist high), where the feet do make contact with the bottom of the pool. I think that shallow-water running is preferable because it enables the runner to better maintain adaptations to repetitive impact, thus reducing the risk that new injuries occur after the runner returns to normal outdoor running.

As with steep uphill walking, though, because shallow pool running is a low-impact (versus a non-impact) activity, it cannot be done pain-free with all injuries.

Elliptical Training

The elliptical trainer was specifically designed to mimic the running action without impact, and thus it offers an effective way to maintain running fitness. I find it incredibly boring, though, so I only do it when I'm really desperate.

Cycling

Cycling may seem less running specific than the other running alternatives discussed in this article, but a lot of noteworthy runners have used it with great success. For example, in 2004, Meb Keflezighi relied heavily on bike training to build fitness for the New York City Marathon because of injury troubles. He still managed to finish second.

Another Great Benefit to the AlterG Anti-Gravity Treadmill

To Maximize Fitness Retention During Rehabilitation


Athletes need to be able to maintain high fitness levels while they are injured. Match the aerobic intensity of an athlete’s workout and lower the impact on his/her injured body by using a combination of adjustable variables:

• weight adjustment (100% to 20% weight-bearing in 1% increments)
• speed adjustment (0mph to 18mph)
• incline adjustment (0% to 15%)

“I think it's the best piece of equipment made for running in the last 30 years, the most revolutionary piece of equipment, without a doubt!”

-Alberto Salazar, Director of Nike Oregon Project & American Running Legend

More info at http://www.cincinnatifitness.com/running-injury-alter-G-treadmill.html

Alter-G Anti-Gravity Treadmill Cleared by FDA, Comes to Cincinnati...

FDA cleared and built on NASA technology, AlterG is changing the way people recover and athletes train. The unique technology allows you to run or walk at a fraction of your body weight, so you can dial in exactly where the pain stops and movement feels good again. Leading medical professionals are using AlterG to help their patients recover better and have a smooth return to activity. Top athletes and teams are using AlterG to recover and train smarter, reducing the frequency of training injuries by minimizing stress on their joints, while still building fitness.

Owner of HealthStyle Fitness, brings the Alter-G to Cincinnati in early April, 2010.

More information: http://www.cincinnatifitness.com/running-injury-alter-G-treadmill.html

AlterG's Revolutionary Anti-Gravity Treadmill Comes to Cincinnati...

AlterG, Inc., makers of the Anti-Gravity Treadmill, a revolutionary technology for rehabilitation and athletic training, recently launched the AlterG M300. The M300 delivers the same anti-gravity technology originally developed at NASA and found in AlterG's P200 series, only at a third of the price and with a sleek new design. This means the world's only anti-gravity treadmill will be accessible to millions of people who are looking to rehabilitate more easily from injury or surgery or who want to train smarter. The AlterG M300 is optimized in form, function and price for physical therapy clinics, athletic training and leading fitness facilities.


Cincinnati’s HealthStyle Fitness will have the first unit in the Tri-State area available on April 15, 2010.

More information on the AlterG is available at http://www.cincinnatifitness.com/running-injury-alter-G-treadmill.html

This Week's Running Schedule...

Okay great job last week! Saturday's long run was very successfully done!

Here's our running schedule for the week for those that completed a Half Marathon this past fall...

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. If the weather is bad, we still run. If you have important business and cannot make the group runs or boot camp, it's important to find another time to get your workout in. Why? Because the accumulation of our workouts over a period of the next 18 weeks will make you a better runner and get you prepared for the Flying pig.

Tuesday: On Tuesday we'll do a recovery 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: Another "easy" 5 miles.

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. How did you do Saturday with your pace? Although long, it shouldn't have felt overwhelming.

Just remember, we never want to do our long runs faster than about 90 seconds per mile slower than our estimated marathon pace (Use this calculator to determine marathon pace: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm). 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.

As a reminder, the group will be meeting at Crossroads East Entrance on Tuesday and Thursday this week (5:30am), and here at our studio on Saturday at 6:30am.

During the holidays attendance has been low ... please let me know if your plans running with the group have changed so we have a general idea of who will be meeting each week (and we're not waiting on someone may be running on their own). Thank you.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

For those training for the full Pig just joining the group, here's your schedule:

Monday: Strength training day.

Tuesday: On Tuesday we'll do a run of 3 miles at a comfortable or easy pace.

Wednesday: Cross training again.

Thursday: Another "easy" 4 miles.

Friday: Cross training again. Keep your muscles strong and your body healthy for all the accumulated mileage.

Saturday: Today is long-run day, up to 6 miles.

Sunday: A well earned day of rest.

See you on Saturday!!

Your Friend in Fitness,
 
Brian Calkins

Running on Saturday

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

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

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/

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,

Brian Calkins

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

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,

Brian Calkins

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