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The Training Studio

The Training Studio

Week 8

Week 8

Here is some friendly advice for those of you that have asked nutrition questions the past few weeks.  The goal is to eat 250-300 calories 60-90 minutes prior to your run so then you don’t have to worry about fueling the first hour of your run.  Every 30 minutes thereafter your goal should be to eat at least 15 grams of carbohydrates every 30 minutes for the remaining portion of your run.  My recommendation for everyone is to get the book, Feed Zone Portables (can be purchased Ken Combs Running Store with your TS discount) to get some ideas of how to fuel with real food.  Some of you may have seen those food squares wrapped in reynolds wrap at some of the water stops.  A few of us have already jumped onboard and are making our own food.

Fedzonebook

This week we are zig-zagging a little in St. Matthews before heading down to the Cox Park via Zorn Avenue.  Click HERE to view this weeks 15 mile training route.

Don’t forget to study up.  We 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.   If you are interested in participating in a mini marathon this fall, we would like to recommend the Fall Runathon series.  This new series consists of a 5k (Sept. 6th), a 10K (Oct. 4th) and a mini marathon (Oct. 25th)  Click on the link to get more details. 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

Use the following bullet points to help you decide which schedule to use.

  • Is this your first race of this distance?  If YES, use beginner
  • Are you willing to do speed-work and add a fourth day of running?  If YES, jump to the Intermediate schedule
  • If you have run this distance several times, want to increase your speed and are willing to put in the time, then proceed to the Advanced schedule.
  • If you want to run recreationally to stay in shape and don’t really care about finish times, stick with the Beginner schedule.

Training Schedules:

Don’t forget that our number one goal is to promote the fine sport of running.  We strive to do everything in our power to help make running an enjoyable experience for everyone.  Please do not hesitate to contact us with any questions of concerns.