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

This Week's Training

Below is the training schedule for this Holiday week.

For those in town, Leigh is organizing a group to run/walk the Thanksgiving Day Race. It'll be a great way to get in your run and burn up some calories before the big meal! You all can meet as a group and enjoy the great company. If you would like to join in the fun and burn up some calories, send an email and Leigh will include you in the group walking or running that morning.

Click here to learn more about the 99th Annual Thanksgiving Day Race

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

Monday - XT
Tuesday - Run 45 min
Wednesday - XT
Thursday - Thanksgiving Day Race
Friday - XT
Saturday - 10 Miles

Here the schedule for the newer members of the group:

Monday - XT
Tuesday - Run 30 min
Wednesday - XT
Thursday - Thanksgiving Day Race
Friday - XT
Saturday - 3.5 miles slow

I'll be heading out early Thursday for my wife's parent's house...so if I don't see you before then, have a wonderful Thanksgiving!!

Brian Calkins

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