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The Training Studio

The Training Studio

Week 7 (I think I can, I think I can, I think I can!!)

I hope everyone enjoyed the nice flat route last week.  This week is a different story.  Enjoy a scenic tour of Indian Hills this weekend, complete with a trip up Rio Vista (twice).  Remember, “What doesn’t kill you, makes you stronger”.

This week the marathon group is running 12 miles with the mini marathon group doing 5.  Here is the route for this week.

Don’t forget that we have adjusted the start time forward to 6:30am to beat the heat.

At last count, I have 20 people confirmed for registration into either the half or full marathon in St. Louis this fall.  We still need 10 more to make this costume thing a reality.  Send me a note to dale@thetrainingstudio.com if you decide to join us or to confirm that I have you on the list.

Once again, I can’t stress enough the importance of recognizing our sponsors.  Without these people, this program would not be possible.  Here is a list with links for more information about each company.

KORT

Ken Combs Running Store   Cheddar Box

Sun Tan City     Elite Massage Therapy        Smart Wool

Don’t forget to study up.  Our sponsors have put together what we believe to be the most comprehensive Online Running Manual available.  All of your running/walking questions can be answered in this manual.  Use the link above to start enjoying this valuable resource.

St. Louis Rock-n-Roll Half & Full Marathon Registration

Training schedules:    

Beginner Marathon

Intermediate Marathon   

Advanced Marathon

Beginner Mini Marathon

Intermediate Mini Marathon

Advanced Mini Marathon

“Here we go!”, Let the program begin!

Today is day 1 of our 16 week schedule for the mini marathon training.  The mileage for this week is 6 miles for the Advanced and Intermediate schedules and 2 miles for the beginners.  I am posting a 6 mile route that is an out and back course.  We will place a turnaround sign out on the course (at the 1 mile mark) for those using the beginner schedule.   Click HERE to view a map of the course.  Feel free to utilize the interactive tools on the left side of the map to zoom in a little for more details.

We will also have Jake Kilbride from Elite Massage Therapy (one of our sponsors) on hand this week for some free post run massage and stretching.  Once again, I can’t stress enough the importance of recognizing these sponsors.  Without these people, this program would not be possible.  Here is a list with links for more information about each company.

KORT

Ken Combs Running Store   Cheddar Box

Sun Tan City     Elite Massage Therapy

Don’t forget to study up.  Our sponsors have put together what we believe to be the most comprehensive Online Running Manual available.  All of your running/walking questions can be answered in this manual.  Use the link above to start enjoying this valuable resource.

One more thing, don’t forget to register for the Triple Crown and Mini marathon as soon as you can.  The longer you wait, the more expensive it gets.  See the links below for registration info.

Louisville Triple Crown Registration

Kentucky Derby Festival Mini & Full Marathon Registration

St. Louis Rock-n-Roll Half & Full Marathon Registration

Training schedules:     Beginner     Intermediate     Advanced

 We are looking forward to seeing everyone Saturday!  Feet will be hitting the pavement by 7:30am.

Run/Walk Group Registration Now Open

Online registration for the 2013 Training Studio Run/Walk Group is now open.

Click HERE for the details.  Don’t forget to utilize the discount by using the word “EARLYBIRD” in the “promotional code section to get a $10 discount from now until the Holiday Celebration (12/15).

Please do not hesitate to contact us with any additional questions or concerns about the program.

Week 13, Longest mileage of the schedule (only 3 weeks away from race day)

I noticed last week that a few groups decided to cut the course short and reduce their mileage.  These long training runs are on the schedule for a reason.  Take advantage of this controlled environment and get your body acquainted with the pain before race day.  This is your last chance for longer mileage.  Next week we start to taper for the big day.

The course this week is 12 miles for all levels.  Click HERE to see the route.

Have a great week of training.  See you Saturday!

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

Week 12, Four weeks away from the KDF Mini Marathon!!

Congrats to all of those that competed in the Papa John’s 10 miler last weekend.  It turned out to be a nice overcast morning with a little humidity, but could have been much worse.  Once again, The Training Studio had a nice presence in the race.   Thank  you to everyone that showed their support by donning their TS uniform.  It was nice to see so many familiar faces out on the course.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Now it’s back to business.  We only have 4 more weeks to prepare for the Mini Marathon.  Evaluate how your Papa John’s race went.  Did you have adequate energy?  Did your nutrition strategy work?  How was your pacing?  Did your race strategy go as planned?  Any other significant issues that need to be addressed?  Now is the time to work these things out.  Don’t forget to refer back to our extensive Running manual for helpful hints and suggestions.

Get all of this taken care of now so your Mini Marathon will be the best ever.

The course this week is 11 miles for all levels.  Click HERE to see the route.

Have a great week of training.  See you Saturday!

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

Week 11, Papa John’s 10 Miler

We have another race on the horizon this weekend, so WE WILL NOT BE MEETING AT THE TRAINING STUDIO THIS SATURDAY.  Instead, we will be meeting other participants near the start of the Papa John’s 10 Miler.  We would like to meet everyone at the corner or Third Street and Central Avenue at 7:30am.  The race starts at 8:05am just down the street.  Once again we would love to get a large group picture before the race, so try hard to join us.

I have been getting lots of comments from other racers on the large number of TS shirts they are seeing out at the races.  Let’s keep it going and show your support for The Training Studio by wearing your uniform.

Here is some packet pick-up info for your convenience.  See the website for more details.

EXPO – Papa John’s 10 Miler Expo, Packet Pickup and Race Registration, Friday, March 30, 2012, from 11am – 7pm.

Brown & Williamson Club, Gate 6
Papa John’s Cardinal Stadium
2800 South Floyd Street
Louisville, KY 40209

The entrance to the Expo is near Gate 6, on the West side of the stadium, near the railroad tracks. Take the elevator to the 3rd floor. The expo is inside the Brown & Williamson Club.

Have a great week of training.  See you Saturday!

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