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 Welcome
to the autumn edition of the CRC newsletter! We’ve got road
races, club runs, a free Akron Marathon entry, and much more to
get to. There’s even a race with a finish at a corn maze - and
you come home with a free pumpkin for your efforts from that
one. Check the Maize 5k out and everything else on offer for
the season.
See you
on the run,
The CRC Crew
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Getting tired of checking
ten different websites to find info on what races are
going on in Columbus on any given weekend? Check out
the CRC master calendar for everything that’s going on
out there:
www.ColumbusRunning.com/calendar
We make CRC co-owner Matt slave
away at the computer so that the rest of us can find
everything we want in one centralized location. Pretty
sweet, huh?
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Bored at work? Looking for a place
to talk about everything related to running & walking?
Just like to see your name online? Come join in on the
discussion in the CRC
Message Board. The board is online at:
www.ColumbusRunning.com/crcforum
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The Columbus Running Company Charity Fund is a 501c3 organization evolved from
our mission to benefit the running and surrounding local community. The CRC
volunteers it's time to help local charities and clubs put on quality road races
with both the athlete and charity in mind. Services we provide are timing,
course design, logistics, registration, and more. We encourage groups that we
work with be unique and have the runner in mind. All of our events are organized
with other volunteer driven people and 501c3 organizations. To date, CRC
associated races have raised over $100,000 for charities. Below is a list of
upcoming events this fall that are part of the CRC Charity Fund calendar. For a
complete calendar of these exclusive events, click here -
www.ColumbusRunning.com/charityfund.htm. |
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UPCOMING CRC CHARITYFUND EVENTS |
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Voted The Other Paper's best
non-traditional charity event of 2006!
Join us for the Red-Tail Run, a 3.5 mile run and walk designed
with Ohio Wildlife in mind! All proceeds benefit the Ohio
Wildlife Center and Ohio native wildlife.
Details here:
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We invite you to join us for the inaugural Plain City Four Mile
Run/Walk on Saturday, September 22nd, 2007 at 9am. The event is
co-sponsored by the Masonic Lodge of Plain City and the Uptown
Plain City Organization and facilitated by the Columbus Running
Company Charity Fund.
Get yourself a free pasta dinner the night before, too.
Details here:
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Saturday, October 6th, 10:00am
NEW LOCATION!
PRIZE MONEY FOR 5K!
2 MILE WALK ADDED!
Bicentennial Park, Columbus
Free Spaghetti for all
who participate,
Compliments of the Florentine Restaurant!
Tune-up and Carb-o-load for the Columbus Marathon or simply
enjoy a great Italian meal with friends!
Details here:
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This event is proving to be an amaizing family affair! The
unique and inspiring event is designed to encourage
Central Ohioans to participate in an event that supports
a healthy lifestyle. Hay rides, pumpkins, giant Maize,
and much more you have to see to believe. It's a point
to point, one turn barn-burner. All for just $13.
Details here:
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Sunday, November 11, 2007 -
Both races begin at 9am
Arguably the best 10k course in central Ohio, two distances to choose
from, the largest prize purse in central Ohio, and great
prizes make this run an instant hit for you and your
family. |
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 Columbus
Running Company goes national!
Be sure to check out CRC co-owner Eric Fruth's six page spread
in the October issue of Running Times! He interviews and writes
a great article about often overlooked Brazilian running stars
and elite running in the South American country. He's even got
some training tips for you marathoners. It's on the shelf now at
your nearest CRC location, sitting next to his article for
RunOhio. Nice work, Eric! |
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Looking for a group of fellow runners to share the miles
with? Interested in carpooling to races across the
region and chowing down after group runs? Check out
your local club, the Columbus Running Club. Group Runs:
Tuesdays at 6pm, Antrim Lake
Thursdays at 6pm, Griggs Reservoir
Look into them online
at
www.ColumbusRunningClub.com |
LOSE WEIGHT?
LET’S
MANAGE
IT INSTEAD.
Calories in
– Calories out = Weight Management.
An elite runner needs to pay as much
attention to their caloric intake as the runner trying to lose
weight. While Weight Management and Nutrition can be very
complex subjects, if you understand the whole concept of
“Calories In – Calories Out =
Weight Management”, you’ve jumped the first hurdle.
I am going to define and describe 2 terms to help understand
this concept.
Resting
Metabolic Rate (RMR) – The amount of calories your body
needs in a 24-hour period in a complete resting state with no
activity. Your body needs a certain amount of calories to
maintain basic body functions such as proper organ function and
lean tissue regeneration. RMR can represent 60% to 70% of your
Total Daily Caloric needs. RMR is also referred to as Basal
Metabolic Rate.
Total Daily
Calories (TDC) – Not counting exercising, the amount of
calories your body needs in a 24 hour period to maintain your
current weight at your regular activity level (type of job, type
of home life). TDC is also referred to as Total Energy
Expenditure.
Let’s compare 2 runners with different
needs:
If Runner X, who is not trying to lose weight, has a TDC need of
2,000 and a RMR of 1,500 calories, it’s important for him to
manage calories this way.
· A 5 Mile run burns
650 calories.
· It is important that
he takes in 2,650 calories that day in order to maintain his
weight (by maintaining that rate of 2,000 TDC).
· If he were to lose
those 650 calories and only take in 2,000, his TDC are at 1,450,
which is below his RMR. If this is done on a consistent basis,
Runner X is not only going to lose weight, he is going to strip
lean mass and go into workouts with diminished energy and
diminished muscle recovery.
· On days off, Runner
X should ingest 2,000 calories.
Now let’s look at Runner Y, who is trying
to lose weight. In this case, a Registered Dietitian (RD)
recommended that Runner Y should lose 1 pound per week, which
represents a 3,500 calorie deficit per week and 500 calorie
deficit per day (some individuals should not lose 1 lb. per week
based on measured differences in RMR and TDC). He has a TDC
need of 2,100 and a RMR of 1,500 calories. It’s important for
him to manage calories this way:
· A 4 Mile run burns
approximately 500 calories.
· It is important that
he takes in 2,100 calories that day in order to maintain that
caloric deficit of 500 per day.
· If he were to only
take in 1,600 calories as well as burn the 500 calories, his TDC
is at 1,100.
· That is far below
his RMR and far below recommended minimum calorie standards
according to ACSM (American College of Sports Medicine).
· Sure, the weight is
going to coming off rapidly but Runner Y is also going to do the
following negative things:
o Strip lean muscle
along with fat.
o Not take in enough
micronutrients (vitamins and minerals).
o Slow down his
metabolism.
On days off, Runner Y should ingest 1,600
calories to maintain enough calories to stay above his RMR but
also keep to a 500 daily caloric deficit.
How can I
find out my RMR and TDC? There are several general
recommendations based on age, height, weight, and gender. One
example is:
Men: RMR = 66 + 13.8(weight in Kg) +
5(height in cm) – 6.8(age)
Women: RMR = 655 + 9.6(weight in Kg) + 1.8(height in cm) –
4.7(age)
Activity Factors to measure TDC:
- 1.2 Bed Rest
- 1.3 Sedentary
- 1.4 Active
- 1.5 Very Active
Using formulas is a good start but cannot
target RMR specifically to each individual. RMR can be measured
and TDC can be estimated with equipment that analyzes oxygen and
carbon dioxide exchange. Obviously, the more specific the
information, the more it will help your weight management.
There are several health club facilities, dietitian practices,
and physician offices in the Central Ohio area that can measure
RMR and TDC very accurately.
Weight management and nutrition can be very
complex subjects. I recommend that you speak with a Registered
Dietitian if any of this information is confusing or if you
would like some help in meal planning, micronutrient and
macronutrient needs, etc. You can find a Registered Dietitian
in many ways (the Phone Book, personal referrals, the Ohio
Dietetic Association website). Many fitness centers have a RD
on staff. Refer to the experts if you are struggling with your
weight and you know that eating is a big part of the problem.
In conclusion, your weight can be lost and
maintained by understanding how to correctly manage your caloric
needs. Understanding RMR and TDC and how that fits into daily
caloric intake is a big first step to weight management. Rely
on a RD to help with the more complex side of weight management
and nutrition.
Matt Maglicic
ACSM, cPT
Director of Assessments, Good Bodies Fitness and Wellness
(Article information from the Angeion Corporation and New Leaf
Fitness and the ACSMÒ
Resource Manual for Exercise Testing and Prescription, 4th
Edition)
Good Bodies Fitness and Wellness, Inc. is a Personal Training Studio
in Dublin, OH specializing in personal training, Muscle
Activation TechniquesÔ,
Metabolic and Body Composition assessments, and nutrition
counseling. Good Bodies has the Active Metabolic (dual gas
analyzation) equipment described in the article and will perform
assessments for the general public. Contact information is
614-889-2282 and
www.goodbodiesfitness.com.
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DETAILS HERE:
www.ColumbusRunning.com/predictionrun.htm |
Dublin -
Thurs, Sept 20 at 6pm
Pickerington - Thurs, Oct 4 at 6pm
About the Prediction Run:
We learned this from the East Coast. Like cheese steaks,
we thought the Prediction Run would be a delicious hit here
in the Midwest. We were right. We are going to mark a loop, starting from the
store. We will tell you exactly how long, probably around 4 and
5 miles. Before everyone starts, you're going to predict how long
its going to take you to finish. You can go as fast
or as slow as you like. However, your watch, garmin, or anything
else you measure time with stays at the CRC.
The person who finishes the closest to their predicted time is
crowned the champion forever! Or until we do it again. Best of
all, registration cost is a side dish. Afterwards, we
eat everything.
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The Columbus Running Company is going
national! We’re proud to announce that the CRC will be hosting
this year’s USATF Club XC National Championships. All of the
top cross country clubs in the country will be going
head-to-head on December 8th at Voice of America Park down at
King’s Island. There are open and master’s races as well as a
community 6k to take part in. After the dust settles on all of
the races, we’ll be hosting an after-party at the King’s Island
Resort - join us for a full day of cross country and more!
There’s a $20,000 pot of prize money to be given away, so
expect some intense racing. Club and team pride is on the line
for teams from as far off as Maine, California, and Texas. It’s
all going down on a windswept course in Ohio in December.
Schedule
Community 6k - 9:30am
Masters Women 6k - 10:30am
Masters Men 10k - 11:30am
Open Women 6k - 12:45pm
Open Men 10k - 1:30pm
Registration
for the USATF open and master’s races is available online at
USATF.org. Registration for the community 6k and more can be
found on
www.ColumbusRunning.com/usatfxc.htm.
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Want a FREE entry into
the Road Runner Akron Marathon this September?
Email us at
info@columbusrunning.com with a one paragraph
write-up about why you run 26.2. Use good adjectives.
The
winning entry will come away with a FREE entry into the
race!
Godspeed.
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Keeping up with the locals who
make an impact on the regional & national running scenes…
The CRC store team has been on
the tear this summer. Josh Ordway added another RRCA National
title to his resume, coming in as the first American at the
Parkersburg Half Marathon. CRC teammate Jim Jurcevich finished
on Ordway’s heels in 67 minutes on the tough, hilly course.
Next up for the duo is the stretch run into the Olympic Trials
Marathon in New York City’s Central Park.
Aside from the 13.1 mile successes, this summer has seen CRC
represented from the mile all the way up to the marathon.
Johanna Fickenscher took the Mile Dash title in July in 5:24
while Aaron Rowe took runner up in the men’s race with a 4:14.
Despite the summer weather, Eric Hamner ripped a PR 2:25 at
Grandma’s Marathon in MN. CRC newcomer Mike Aldrink popped off
a 2:31 marathon as a “workout” at the Carrollton Marathon, while
fellow newcomer Sharon Hathaway notched a 1:28 finish at the
blazing hot Lifeline of Ohio Half Marathon. All of us are ready
for the cool weather of the fall to hit so that those times can
continue to drop!
In European action, CRC’s Ben Engelhardt took a tour of
Belgium and popped off a 14:35 5000m PR. The world traveler
will be racing on cross country courses across the nation this
year for Arizona State.
All of us at the CRC would like to congratulate local
speedster Aaron Rowe on his new job as the ass’t coach at
Ashland University. Good luck up there Rowe - keep running
strong. We’ll be awaiting your return to Columbus for a Larry &
the Trust Funds concert.
More news can be found on our store team page -
www.ColumbusRunning.com/storeteam.htm.
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Forget
the loneliness of the long distance runner, those miles
can roll by when you’re in the middle of a running
conversation. For those looking for others to share the
miles with, we offer the following group runs:
· Saturday
mornings at 8am. These social runs & walks take place
every week at both our Dublin and Pickerington
locations. Loose and informal, Saturday mornings are a
chance to unwind from the long week and enjoy the
company of others on the trails. Paces & distances
range all across the board, and we’ll place water
coolers out on the course for our group runners &
walkers.
· Monday
nights at 8pm. This Dublin-based run is for those
looking for a quicker crowd to run with. Pace ranges
from 6:45 to 7:15 per mile - for some, the night run is
an easy run, for others, it represents a challenge. All
are welcome, if you can hack it.
· Wednesday
afternoons at 6:00pm. This is our track workout day.
For anyone interested in some speed work, we begin the
workout at 6:00pm at the Karrer Middle School track, one
mile from the Dublin store. New to the schedule this
year is the Pickerington speed work session. These runs
will be held on Wednesdays at 6:00pm as well, but we’ll
meet at Blacklick Woods Metro Park. You don’t need a
background in speed work to come out - you just need a
desire to get fit! |
Running 101 is here for you! The CRC’s FREE beginning
runner’s and walker’s clinic is a 30-45 minute informal
clinic where we cover the basics of the running
lifestyle - from the first steps to nutrition to injury
prevention, we cover a wide array of topics to give you
a strong background in the activity you’re about to
start. This low-key clinic is for anyone who ever
dreamed of becoming a runner but was too nervous,
unsure, or intimidated to start - anyone can be a
runner, and we hope to show you how.
Clinics begin at 6:30pm in the CRC. Dates are as follows:
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The first Tuesday of every month in Dublin
- The second Tuesday of every month in Pickerington.
We’ll see you there!
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Thanksgiving Morning
Nov 22, 2007
Dublin, OH
Kid’s Gobbler Chase:
8:30am
Flying Feather 4 Miler: 9:00am |
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If there was a morning made for a race, it’s
Thanksgiving morning. What better way to work up an
appetite while spending time with friends and family?
Those of us here at the CRC will be kicking our holiday
season off at the Flying Feather 4 Miler, and we’re
inviting you to come spend Thanksgiving morning with us.
The crew at John Bingham Racing will be hosting the
second annual event at Corazon, in Dublin near Glacier
Ridge Metro Park. They’re giving us plenty of reasons
to get excited for the race - there’s a tech shirt for
all registrants, a bottle of wine for all finishers, and
a kid’s run alongside it all.
Register early - they cap this race off, and we
expect the 2000 spots to sell out in advance!
You can register and pick up your packets at the
Columbus Running Company!
www.TheFlyingFeather.com
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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!!! |
Look to RunOhio
for further races, results, and more. It’s our favorite running
publication for the region for its in-depth information, articles, and
news. You can find them on the web at
www.runohio.com
or pick up a copy of the print version of RunOhio at the CRC for a
discounted $1. |
