Mini Marathon Prep!!!

First of all, I would like to apologize for the map issue last week.  I was out of town skiing and was very proud of myself for posting to the blog from offsite and obviously did not pay attention to detail.  Many THANKS to the entire staff at TS for picking up the slack while I was gone.

Ok, back to business.  Did you know that the hardest portion of the mini marathon is from mile 2 to 5?  This is where you enter the park and run the dreaded hills.  With that being said, I designed the course for this week to help you mentally (and physically) prepare for these hills.  You can thank me later.

One more thing, HERE is a great article about the biggest mistakes people make when training for a marathon or half marathon.

Here is the link to our half marathon schedules, marathon schedules & schedule guidelines.

Here is the training route for this weekend.

See you soon!

Dale

1st leg of Triple Crown this weekend

Just a friendly reminder to those that are planning to complete the Triple Crown this year.  The first leg (Anthem 5K) takes place this weekend.  We do not plan to attend this event as a group but acknowledge that several of you are interested.  Our triple crown of racing is still and always will be the City Run (March 20th), the Papa John’s 10 miler (April 3rd) and the Mini Marathon (April 24th).

For those of you that are not planning to attend the Anthem 5K this weekend, I have an awesome course designed for you.  This is a new course that we haven’t done before with several little hills placed strategically throughout the route.  This is definitely one you do not want to miss.

Here is the link to our half marathon schedules, marathon schedules & schedule guidelines.

Here is the route for this weekend.

Have a great week.

Dale

Stretch video/Team Shirts are in!!!

Hello Everybody,

I hope everyone enjoyed the hills last week.  You may not agree with me now, but you will thank me when you fly through the hills during the mini and Papa John’s race.

Thank you to those select few that attended the Nutrition seminar last week.  We plan to schedule more seminars from time to time, so please play attention to the blog updates.  Here is a link to the nutrition handout the Todd gave out during the discussion.

Team uniforms have arrived.  Please pick yours up as soon as possible.  You are welcome to stop by TS anytime during the week or just wait until Saturday morning.

Stacey and I put together a short stretching video for all of you to check out.  It is posted on the website in the right hand sidebar.  This is the first of many stretching videos.  We plan to make several more that go into greater detail.

The Training Studio and several other sponsors are also hosting an exciting seminar this weekend at Milestone Wellness center.  We have brought in a world-renowned cycling/triathlon coach Joe Friel to give a talk called “Your Best Season Ever”.  He will go into specific details about how you can plan out a successful year of racing.  Click HERE for more details.  The talk is Saturday from 3-5 pm.  You can register with any of the sponsors during the week for $10 or pay $20 at the door.

Here is the link to our half marathon schedules, marathon schedules & schedule guidelines.

Here is the route for this weekend. This map only has 8 miles listed on it.  Those of you planning to do 10 will just continue straight past The Training Studio to Brownsboro road and back for the extra 2 miles.

Have a great week.

Dale

Nutrition Seminar this weekend

We are at the point in our schedule where the mileage is starting to creep up quickly.  As the mileage increases, your caloric needs also change.  Do you know what to eat, when to eat it and how often?  Our nutrition coach, Todd Benedict, will discuss these issues.  This free seminar, open to TS members only, is scheduled for 7:30am Saturday (2/20).  The presentation with take approximately 15 minutes with Q & A after.  Hope to see you there.

Here is the link to our half marathon schedules, marathon schedules & schedule guidelines.

Here is the training route for this week.

Hope to see everyone Saturday.

Dale

Running hats have arrived!!/Inclement Weather Policy

Hello everybody,

Those of you that braved the winter weather last week already know that our training hats have arrived.  If you registered for the program before January 1st, you are entitled to a Training Studio coolmax hat.  We plan to distribute the remining hats this weekend.  Shirts are also being printed as we speak and should be ready in two weeks.

I know the weather these past few weeks has been very sketchy at best, but do your best to get outside at least once each week.  Treadmill training is good in a pinch, but should not be used as the only running surface.

Now, back to our recent inclement weather.  As you may or may not know, we do have an inclement weather policy for the group training.  If we feel that the weather circumstances will in anyway jeopardize the safety of our participants, we will not hesitate to cancel.  With that being said, usually, excessive icy conditions or lightning tend to be the only reasons for us to cancel.  Snowfall is not a problem as long as ice doesn’t accompany.  OUR INCLEMENT WEATHER POLICY  ASKS YOU AS A  PARTICIPANT  TO CALL THE TRAINING STUDIO PHONE NUMBER (893-4024) ONE HOUR BEFORE THE REGULARLY SCHEDULED DEPARTURE TIME TO SEE IF WE ARE MEETING.  WE WILL LEAVE A MESSAGE ON THE MACHINE WITH THE GROUP STATUS.  PLEASE DO NOT CALL EARLIER BECAUSE WE ARE STILL EITHER TRYING TO GET THERE OURSELVES OR ARE OUT ON THE COURSE STILL EVALUATING CONDITIONS.

I have also decided to post links here at the end of every blog entry for quick access to the schedules & schedule guidelines.  Here is the link to our half marathon schedules, marathon schedules & schedule guidelines.

Here is the training route for this week. Hope to see everyone Saturday.

Dale

Fall Marathon/Half Marathon & Upcoming races

Thank you to everyone that voted for a fall marathon/half marathon of their choice.  The votes have been counted and the winner is…. OBX marathon/half marathon.  I know this is several months away, but we needed to finalize the decision to start the planning.  Click HERE to get more details about this event.

Next topic, Upcoming local races.  The racing season has officially begun. Our friends at Headfirst Performance always start off the season with the Shelbyville Triathlon Series.  These races are a great opportunity to get some early season kinks out.  They are beginner friendly and very well organized.  I would encourage anyone thinking about participating in triathlons to check out these races.  They are very short and fast.  One of our Multisport members, Diane Lilly, competed in race #1 yesterday and finished as the 3rd overall female. Congrats Diane!!

Our friends at Headfirst Performance are also putting on another great venue next weekend.  Louisville Lovin the Hills trail run is an outstanding event that will challenge every ounce of your mental toughness.  You can choose from a 15 mile of 50K distance that will take you through the very hilly terrain of Jefferson Memorial Forest. Several of your fellow TS members will be participating, including myself.   Come out to cheer us on.

Here is the training route for this weekend. Maybe this time we won’t get affected by the inclement weather.

Hope to see you Saturday!

Dale

Congrats to your fellow TS members!

Congratulations are in order.  Several of your fellow TS members have completed races in the past few weeks.  I tried to find pictures of everyone, but only found a few.

Here are Don & Peggy Hoben competing in the Rock-n-Roll Half Marathon in Arizona.  Way to go guys!!

Here is Jim Myjak, also competing in the Rock-n-Roll Half Marathon in Arizona.  Great job Jim!

Here are Amy Reeb and Beth Casper competing in the famous Goofy Challenge.  They completed a mini marathon on Saturday and then a marathon on Sunday.  WOW!!   Alice Bowling also traveled to Disney and competed in the Half marathon (obviously the saner of the three).  Congrats to everyone.

Aundrea Schippers also successfully completed the Carlsbad marathon this past weekend as a warm-up for the upcoming New Orleans marathon at the end of February.  Way to go Aundrea!

Congrats to everyone that competed and “Thank You” once again for supporting the TS by wearing your team shirts when you compete.  We try to always acknowledge everyone that competes, but sometimes people fall through the cracks.  Please let us know when you are racing, so we can acknowledge your accomplishments.

Here is the training route for this weekend.

Have a great week!

Dale

Run smarter/Upcoming events

You put on your shoes, you go for a run—it’s that simple. Still, there are issues: Where should you run? How do you pass? Should you wave? Knowing what to do—and not do—means you won’t annoy your fellow runners, or get hurt.  Check out the rest of this article “9 Ways to Run Smarter“ for some great running tips.

Looking for a little change of pace, why not try trail running?  This is the perfect time of year to get off the streets and take your running into the woods.  We are very blessed to have a large network of trails available in the Louisville area.  There is a great event coming up for the trail-happy runners of the group.  Lovin the HIlls 15K & 50K is scheduled for February 6th.  This is a great opportunity do some hill training and to check out the beautiful Jefferson Memorial Forest.  Several of us are planning to participate.

Click HERE to see the training route for this weekend!

Have a great week of training!  See you Saturday!

Dale

New Training route format/Fall race vote

Hello Everybody,

Congrats to everyone that came out last week and persevered the snow/ice conditions.  I didn’t hear of any falls or major slips, so I guess everything went ok.  The next several weeks will still seem a little chaotic until everyone settles into their correct group and the group leaders get adjusted to the large numbers.

Some of you have noticed that the beginner, intermediate and advanced schedules do not all have the same distance listed for Saturday’s long runs.  The beginners have one distance and the Int/Adv. schedules have another.  This is why we have come up with a new route format this year.  All routes will have two segments, the beginner mileage will be first, then when the beginners are dropped off at the studio, the others will continue on for the additional mileage listed.  I explained this last weekend, but just wanted to reiterate it for those that were either not listening or did not attend.

One more topic needs to be discussed this week.  We are in the final stages of deciding on which fall race to attend as a group.  Those of you that attended the Open House were asked to vote for your top three choices from the list provided.  Anyone that registered after the Open House did not get the opportunity to vote.  Here is your chance to have your voice heard.  The original vote came up with the top three choices all being within one vote of each other.  We are going to open the voting up one more time for everyone, even if you already voted.  Here is how it works.  Send us an EMAIL with your choice listed in the subject heading.  One vote per registration (we can see your email address coming through).  I am going to list the three choices below with a link to a website containing all of the information specific to each race along with a list of reviews from other people.  Please study the dates and reviews carefully before you make your decision.  Once again this vote is for a fall race that we can travel to as a group.  Each race has both the marathon and half marathon distance available.

OBX Marathon & Half Marathon

Fallsview Casino Resort Niagara Falls International Marathon, Half Marathon, 10K & 5K

St. Francis Hospital and Health Centers Indianapolis Monumental Marathon & Half Marathon

Here is the training route for this weekend.  Have a great week of training!  See you Saturday.

Dale

Marathon Schedules

Ask and you shall receive.  Several people training for a spring marathon have asked for updated marathon schedules.  The “schedule guidelines” handout is the same for both marathon and mini marathon schedules.  You can view this handout from the previous entry within this blog.

Just remember that the primary focus for the group in general from now until May will be training for the mini marathon.  It is pretty easy for marathoners to still run with the group by either coming a little early or staying later after the group to run additional mileage.  It is always nice to be in a group atmosphere even if it isn’t for the entire distance.

Please do not hesitate to contact one of your friendly Training Studio representatives with any questions or concerns regarding the schedules.

Happy Training!

Dale

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