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Sunday Feb. 12th to
Sunday, Feb. 19th-

30% OFF
Winter Apparel
(long sleeves, pants, jackets, etc.)

Pickerington Site
Grand Opening Weekend
March 4-5

UP TO 60% OFF
Select Items.
Everything Discounted!

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Tuesday, March 7th at 7pm 

Wine and hors devours.  A skin clinic from a marathon running dermatologist.  Fitness tips from a personal trainer.  A big sale on hot new fashions, including the new running skorts.  What do all of these things have in common?  They’re all a part of the CRC’s first ever Women’s Running Night.  At 7pm on March 7th, we’re closing the store off to all men for a women’s only night of fun, fashion, and food.  The event is free, and Brooks is providing free journals and ID wallets to attendees.  Additionally, all Brooks apparel will be on sale at 15% off for the duration of the event.
The Women’s Running Night is a women’s-only event.  The CRC guys will be enjoying “Men’s Night” at our neighbor, Buffalo Wild Wings.  Send your husbands, boyfriends, and sons over, and then enjoy the night in the store with the girls!  Though the event is free, you can RSVP by calling (614) 764-0855 or emailing info@columbusrunning.com to reserve the free gifts, compliments of Brooks.

Full info is available online at www.ColumbusRunning.com/women.htm

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The Columbus Running Company and HFP Racing, the premier triathlon timing group in the state, are partnering up for the 2006 spring and summer racing season.  Look for the CRC booth at HFP events all season long, including the April 30th Olentangy Duathlon and the July 16th Buckeye Lake Tri.  For full info, go to HFP’s website at www.HFPRacing.com.

   To compliment the CRC’s running expertise, the TREK bike shop on Sawmill Road is offering their biking knowledge for our use and the benefit of our customers.  We’ll be working together to offer the best of running, biking, swimming, and all things tri.  Also, check out the CRC for the newest in Pearl Izumi tri gear. 

Check out the CRC's new spring tri gear- already in for the upcoming season!

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Last year’s “Here’s Looking at You Kid” 5k was a huge success, with 550 finishers taking part in the inaugural event.  Hosted by the Dublin Coffman Teen Institute, the race raises money for the Glaucoma Foundation and serves as an incredible community event.  Join us on April 9th at Coffman High School for this year’s race and festivities!  Full info online at www.ColumbusRunning.com  See you there!

Chart your mileage, workouts, shoe wear, sleep, and more at www.logarun.com. 
Sign up today for the free on-line running log
And, as always, check out www.ColumbusRunning.com for up-to-date race calendars, photos, and more!!!

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By: Derick “Intern D-Rock” Lawrence

A strong core will help reduce injuries and help you maintain good running form at the end of a race.  The following exercises use body weight for resistance and incorporate all muscle groups of the core from the lower abs, obliques, upper abs, to the back.  Aim to perform these exercises 3-5 times a week.  As always with starting a new training program progression is key.  It is best to start off with fewer repetitions the first couple weeks or until you feel comfortable with the exercise.  Then, you can progress as you get better aiming towards the higher end of repetitions.

Lower Abs 

1.  Lie on your back with your knees bent up.  Slowly drop both of your heels to the ground and back up.  Repeat this process.  Make sure to press your lower back into the ground.  This can be done by placing your hands under your lower back and making sure the pressure of your lower back is on your hands.  Perform 10-15 repetitions. 

2.  Same exercise as #1, except you will be dropping one heel at a time.  Switch legs after each. Perform 10-15 repetitions each leg.

3.    Start with your knees bent up at a 90 degree angle.  Place one hand under your lower back as in exercise #1 to keep lower back on the ground.  In a slow and controlled motion, bring one foot towards the ground while keeping your other knee bent.  When your foot is about an inch off the ground, bring it back up to the starting position.  Repeat with the other leg.  Perform 5-10 repetitions each leg.

Upper Abs and Obliques 

4.  Lie on the floor with your knees bent.  Cross your arms over your chest.  In a slow and controlled motion, lift your shoulders off the floor.  Perform 20-25 repetitions. 

5.  Lie on your back with your right arm behind your head and left arm to your side.  Cross your left leg over your right (left ankle will be on right knee).  Bring your right elbow to your left knee.  Repeat on the opposite side. Perform 20-25 repetitions.  
 

6.  Go back to the normal crunch position as in exercise #4.  Put your arms out straight and execute a little higher where your hands go past your knees.  Perform 15-20 repetitions. 

7.  With your knees bent in the normal crunch position, turn your hips to one side.  Place your hands behind your head.  Slowly and in a controlled motion lift your shoulders as in a crunching manner.  Repeat.  Perform 15-20 repetitions.  
 

8.  Lie on your back with knees bent and feet flat on the ground.  With your arms outstretched to your sides, raise your shoulders and upper back off the ground.  Reach down to one side as far as possible and touch your ankles.  Repeat on other side.  Perform 15-20 repetitions each side.
 

9.  Start in the basic crunch position with your legs off the ground and knees bent and crossed.  In a slow and controlled motion lift your shoulders off the ground.  Repeat.  Perform 20-25 repetitions.

Back

10.  Lie on the floor in a prone position with your arms extended overhead.  At the same time lift your left arm and upper body and right leg off the floor.  Hold this position for 5 seconds.  Return to the starting position and repeat with the opposite extremities.  Perform 5-10 repetitions.
  

- Thanks to Derick, our one-month intern from DePauw University.  While he’s now back on campus, running with the track team and working towards his kinesiology major, his legacy remains...

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By Sandra Marchese Johnson MD

Thanks to Sandy for the great article!  Dr. Johnson’s articles have appeared in the Wall Street Journal and Shape Magazine, to name a few from a long, distinguished list...but only now can she boast that she’s appeared in the one-and-only CRC newsletter!

While running a Columbus Running Company Fantastic Frigid 5K (I won my age division!!!), my mind was wandering as usual.  As an amazing woman older than I passed me, I was thinking of what defines me.  I decided three things define who I am. First and foremost, I am a wife to one of the best humans alive and mother to two beautiful children.  Secondly, I am a Dermatologist who loves what I do.  Thirdly, I am a runner. My husband encouraged me to train for a marathon after our second child was born.  Since then, I have completed 4 marathons.  My husband has completed 5 marathons.  We have completed 3 marathons together. Together with my faith, this is who I am.  Now that you know who I am, I thought I might share some thoughts I have that combine my knowledge of motherhood, spousal partnership, faith, skin, and running.  Remember, these are my thoughts only, so take them with a grain of salt or a chuck of sports drink. 

1. 1. Always start races slower than you think you should.  This is personal experience after using a lot of emotional and physical energy in the first few miles of the 2005 Chicago marathon.
2. I feel blessed that my husband is my partner in all of life—personal, professional, and running.  We made sure our roles were defined early. 
3. Never ever use unidentified leaves or other items for that surprise running bowel movement. I have seen bad cases of poison ivy that have to be uncomfortable!!  Consider using a sock or carrying toilet paper.  Also consider talking to your physician about using products such as Immodium®.
4. Vaseline® makes a good running accessory.  An ounce of prevention (Vaseline) is worth more than a pound of cure for chafing.
5. Although sometimes inconvenient, try to be sun smart. I am not sure what is worse, sunburn or chafing.  I advise using a sunscreen stick for the face, including the lips and sunscreen gel or spray for the body. Look for products that say “broad spectrum”, UVA/UVB coverage. I prefer products that list only titanium dioxide and/or zinc oxide as the active ingredients.  Try to run before 10 am or after 4 pm to avoid the peak hours.  I also rely on my sunglasses and hat.
6. Hair loss or shedding occurs in athletic women too commonly.  This type of hair loss is considered telogen effluvium.  It also occurs commonly a few months after childbirth.  The most common cause of hair loss in women in my practice is due to low iron stores. If you feel like you are experiencing hair shedding, consider visiting your Dermatologist for this treatable cause of thin hair.
7. A cool trick to help prevent blisters on the feet is to apply antiperspirant to your feet before your runs.  Also, invest in good running socks.
8. Get to know your local running store. The guys at the Columbus Running Company are there to sell running gear; although they are very knowledgeable about shoes and apparel.   The information they share on products and running is invaluable. They answer all of my questions, irregardless of how silly they seem to me.  They also offer running groups and informational clinics.
9. As far as gear goes, my splurges are for good socks, sports bras and shoes.  More money does not mean better. Research into what works best for you. Finally, consider why you run or do not run.  I run for my sanity and for my children—to serve as an example and to have energy for them.

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Get a team together, have some fun, and raise some money to find a cure! 

What: Charity Dodgeball Tournament
When: Saturday, March 4th, 8pm
Where: FieldSports at SportsOhio in Dublin 

Now forming teams of seven at $20 per person.  Team in Training raises funds for the Leukemia and Lymphoma Society, and all proceeds from the charity dodgeball tournament go towards the search for a cure. 

For full information, contact Matt Pearson at (614) 271-1963 or at mpearson53@yahoo.com.

- local stars make an impact -

Down on the streets of Austin, team CRC members Josh Ordway and Jim Jurcevich blazed through to 63 and 65 minute half marathon runs last month.  Next up, the duo is aiming to qualify for the 2008 Olympic Trials Marathon when they return to Texas for the Austin Freescale Marathon.
CRC teammate Eric Hamner plans to run in the national cross country championships in late February - check out the action on ESPN2.   Finally, the CRC team welcomes former All American Stacey Ritz and former NCAA Div I 10k qualifier Amy Beatty to the store team.  Good luck ladies!

Join us at the Dublin store at 6:30pm on the first Tuesday of each month for our Running 101 clinic.  Oftentimes, the first steps are the hardest.  Every runner and walker has been there, and all of us were intimidated at one point or another as we took up the running lifestyle.  You’re not the only one!
At Running 101, we’ll talk about those first steps, what to expect, how to adjust to your running or walking schedule, and more.  From nutrition to injury prevention to proper form, we’re here to answer your questions about any fitness related topic that we can help with.  So, if you or somebody that you know if itching to start a running or walking program, stop by the store for the Running 101 Clinic!

With the new store about to open, the Columbus Running Company is proud to introduce you to the owner and manager of our Pickerington location.  Jim Jurcevich brings an immense amount of running experience to the mix, and we’re excited to have Jim onboard with us.
   After a high school career that brought him two Ohio 3200m state meet track titles and one cross country state title, Jim turned his attentions to tearing up the collegiate scene as a Michigan State Spartan.  Over the course of his collegiate running career, Jim won a Big Ten title, led his team to the NCAA cross country nationals, and earned All American honors in cross country, indoor track, and outdoor track. 
   While most runners struggle to continue with the sport beyond the collegiate level, Jim flourished on the post-collegiate track and road racing scene.  He was the original member of the Michigan-based Hanson’s Olympic Development Project, and he qualified for his first Olympic Trials while training with the Hanson’s group.
   At the 2000 Olympic Trials, Jim took the lead in the 10,000m final twice, pushing the pace whenever it lagged.  His strong run carried him to a sixth place finish, with the top three finishers punching their tickets for the Sydney Olympics.  The momentum from the success at the Trials led to Jim’s qualification for the U.S. national team at the 2002 Half Marathon World Championships.  Racing in his Team USA jersey along the streets of Brussels, he came through with a 63 minute finish, a PR set on a major stage. 
   Now a marathon runner, Jim has finished as the runner-up at the Columbus Marathon on multiple occasions and most recently finished second at the Detroit Free Press Marathon in 2005.  The 2:15 marathoner competed in his second Olympic Trials, this time in the marathon, in 2004, and is currently aiming to qualify for the 2008 Olympic Marathon Trials.  He’s excited to share his knowledge and love of the sport with the Columbus community that he has called home since he and his wife Laura moved here several years ago, and we’re proud to have him as a part of the Columbus Running Company.

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Donate your old shoes!

As always, the CRC is taking used shoe donations.  There’s always a place for those unused shoes that are buried at the back of your closet.  While we generally ship the shoes to a community and children’s running camp in rural Brazil, we occasionally donate the shoes to other causes as well - because of your donations, we were able to ship five crates of gently used shoes to the victims of Hurricane Katrina.  So bring those old shoes by & we’ll find a new home for them!  Thanks!!!

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