We are excited to offer complimentary injury screenings this weekend after the workout.  Rob Gentile from KORT will be onsite to help with any little aches and pains you might be experiencing.  Come take advantage of this awesome opportunity.

Don’t forget, we are not meeting next weekend because of the Anthem 5K.  We will post details next week about where we will meet as a group at the race.

The mileage for our Saturday training is always set to the intermediate and advanced schedules, but the schedules have now merged into the same mileage.  That means this week everyone is running eight miles.  Here is the training route for this weekend.

Have a great week of training.  We are looking forward to seeing everyone again Saturday.

Dale

Here are the 2012 Training schedules: BEGINNER, INTERMEDIATE, ADVANCED

We are excited about the consistent high number of runners showing up each week.  Despite the recent cold and wet conditions, our weekend attendance seems to be higher than normal.  This kind of consistency will definitely pay off when the racing season begins.  Keep up the good work!

The mileage for our Saturday training is always set to the intermediate and advanced schedules.  That means this weeks route is seven miles.  Here is our training route for Saturday.

Those doing the beginner schedule (6 miles) will simply turn around at the 3 mile mark.  Stacey will be sure to put a marker at this point to remind everyone.

Have a great week of training.  We are looking forward to seeing everyone again Saturday.

Dale

Here are the 2012 Training schedules: BEGINNER, INTERMEDIATE, ADVANCED

Week four brings us to our first down week.  Weeks like this our designed to give the body a quick break from the long mileage.  We recommend that you use this time to push the pace a little.  After all, we are less than a month away from the start of the Triple Crown.  Don’t forget to register ASAP.  The sooner you register, the more money you will save.

The mileage for our Saturday trainings is always set to the intermediate and advanced schedules.  That means this weeks route is six miles.  Here is our training route for Saturday.

Those doing the beginner schedule (3 miles) will simply turn around at the 1.5 mile mark.  Stacey will be sure to put a marker at this point to remind everyone.

Have a great week of training.  We are looking forward to seeing everyone again Saturday.

Dale

Here are the 2012 Training schedules: BEGINNER, INTERMEDIATE, ADVANCED

Two weeks down, 13 more to go.  Welcome to the weekly installment of our Mini Marathon Training Blog.  The topic of discussion this week is “The Mental Side of Running”.  Take some time to study this section in our Interactive Online Training Manual. The “Mental Side of Running” section covers pages 20-37.  Don’t forget to also read up on each author by clicking their name (just below each title).  There will be a pop quiz this weekend, so read and absorb the information.

The mileage for our Saturday trainings is always set to the intermediate and advanced schedules.  That means this weeks route is eight miles.  Here is our training route for Saturday.

Those doing the beginner schedule (5 miles) will simply turn around at the 2.5 mile mark.  Stacey will be sure to put a marker at this point to remind everyone.

Have a great week of training.  We are looking forward to seeing everyone again Saturday.

Dale

Here are the 2012 Training schedules: BEGINNER, INTERMEDIATE, ADVANCED

I hope that everyone has figured out how to access the training schedules and the Online Training manual.  Please spend some quality time studying this great resource.

The mileage for our Saturday trainings is always set to the intermediate and advanced schedules.  That means this weeks route is six miles.  Here is our training route for Saturday.

Those doing the beginner schedule (3 miles) will simply turn around at the 1.5 mile mark.  Stacey will be sure to put a marker at this point to remind everyone.

Please remember to be patient these first few weeks.  We expect to see a lot of new faces that may not have trained with us before, so it will take some time to get everyone going.

Don’t forget, these weekend runs are supposed to be your slowest pace of the week.  If you find that you cannot speak and are hyper-ventilating, then you are obviously going too fast.  You might get away with that now while the mileage is low, but later in the schedule it will come back to haunt you.

Please do not hesitate to contact myself or Stacey with any questions or concerns regarding the run program.  We are here to help make everyone’s experience a positive one.

Have a great week of running.  See everyone Saturday, ready to run by 7:30am.

Dale

Here are the 2012 Training schedules: BEGINNER, INTERMEDIATE, ADVANCED

Thank you for registering for the 2012 Training Studio Mini Marathon Training Group!

This blog (located on our website home page directly in the middle of the page) is our most efficient means of communication for the entire group.  We plan to post an updates on a weekly basis every Wednesday.  These updates will contain the weekly route for the upcoming Saturday and any other important announcements.

We will meet every Saturday at the St. Matthews location (161 St. Matthews Avenue, Ste #11), ready to run by 7:30am. Please come a little early to get any surprise bathroom breaks and chit chat out of the way before we begin promptly at 7:30am.

We will not be meeting in St. Matthews during the Triple Crown races (Anthem 5K, City Run or Papa John’s 10 miler).  These are listed on all training schedules.  Plan to meet as a group at the race site to race with others in the group.  Details will be listed in the blog.

Don’t forget to register for all of these races if you plan to participate.  Your fee paid to The Training Studio does NOT include any race entry fees.

Everyone registered will get a team shirt to wear for all of the races.  The shirts are being printed as we speak and should be ready in 2-3 weeks.

We are excited this year to offer one month of free strength training classes to all participants.  Those that are already members at our River Road facility will receive a coupon to share with a friend.  The FREE month runs from 1/16-2/16 and is good at our River Road location only.  Please take a minute to review the class schedule and descriptions before deciding where to jump in.

The online training manual will be released on Monday, January 16th.  Notice will be placed in the blog and sent via email.

In case of inclement weather, feel free to call our main office number (893-4024) an hour before arrival to see if we are canceling.  I can tell you right now that the only thing that will cause us to cancel is large amounts of ice or lightning. Snow and rain or low temperatures do not prohibit you from running or walking, they just make it uncomfortable.

This first weekend is used primarily to familiarize everyone with the program in general and introduce our pace group leaders. The actual schedules officially start Monday, January 16th.

Remember to be patient with us these first few weeks while we get the groups organized and everybody finds their correct pace.  All mileage for the weekend routes will be based on the advanced and intermediate schedules.  Those of you that plan to follow the beginner schedule will just turn around a little sooner.

Welcome once again to the 2012 Mini Marathon Training Group.  We are looking forward to seeing everybody again this weekend.

Your friendly Training Studio staff

Here are the 2012 Training schedules: BEGINNER, INTERMEDIATE, ADVANCED

Mini marathon training is right around the corner

It’s never too early to start thinking about next year’s mini marathon training.  We are currently in the midst of finalizing details of our exciting new 2012 Mini Marathon Training Group.  We have joined forces with some outstanding organizations and have added some great new features to enhance your overall running experience.

Here is a little taste of what is to come.  We are giving a free month of strength training at our river road facility to all registered participants.  We also are bringing back an updated/enhanced version of our Runners Manual.  Those are just a few of the many exciting things included with our new program.  Program details and registration information will be released very soon.

Dont forget, we are also looking for anyone interested in becoming a pace group leader.  This is a very important part of our program that comes with enormous prestige and honor.  Email us if you would like to help out.

First of all, a big CONGRATS out to everyone that participated in the Louisville Sports Commission Half Marathon last weekend.  It was great to see so many familiar faces out there.  See picture below.  Special thanks to Stephanie for providing the camera and Dana for taking the picture.

This is a very important transition time of the year when you can do one of two things.  Option one: stay consistent with your weekly running/walking mileage to keep your aerobic base established and stay one step ahead of your training for the Derby Festival Half Marathon, or option two: become a glutton or slug for the next two months and get caught up in the over-indulgence of the holiday season, pick up a few pounds and loose your entire aerobic base.

Those that make the right decision and choose option one can join us for a nice, easy 10 miler this weekend.

Don’t forget to also think about attending a local Turkey Day race on Thanksgiving morning.  Several of us plan to attend the Northeast YMCA event.  Online registration is open until 11/17.  I can’t think of a better way to burn a few calories before the big holiday feast.  Come out and join the fun.

One more thing. we are starting the search for pace leaders to help facilitate the 2012 program. Our very popular 2012 run group will kick off again in January to train and prepare for the KDF mini marathon.  As most of you already know, this program cannot run itself. We are looking for some dedicated runners to lead different pace groups.  You pick the pace and strategy (walk breaks or straight running) we just provide participants. 

We hope to see everyone Saturday.  Have a great week!

Dale