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At
the CRC, we ignore the groundhog when it comes to predicting
spring. For us, the “Here’s Looking at You, Kid” 5k is the
telltale sign that the season is in bloom, and for the second
year in a row, the spring weather was gorgeous and the crowds
were big. From the four kid’s races to the inflatable Super
Games to the 5k itself, the day at Dublin Coffman High School
was a huge success. You can see details on this and more in
this season’s newsletter. You’ll also find info on our
soon-to-begin marathon and half marathon training program, our
high school cross country camp, the shop’s two year anniversary
party, and much more. |
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With two
shops now open in the greater Columbus area, we at the CRC are
thrilled to offer even more to all of you, the runners and
walkers that fill the streets and trails of Columbus. As
always, we’re looking for ways to improve what we offer &
appreciate any and all comments and questions. Stop by one of
the shops at any time to talk running, walking, or racing.
The
short Ohio spring is already blazing by us, so get out and enjoy
some miles under the sun. See you on the trails,
- The CRC
Crew |
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Birthday cake has never tasted
sweeter.
Join
all of us at the CRC for the store’s two year anniversary. On
Saturday, July 8th, we’re celebrating with a big sale all day
long. Then, when 5pm rolls around, we’re hosting the second
annual Mile Dash, our anniversary race. Birthday cake and free
beer (for those of age, of course) greet race finishers, and the
awards ceremony is a birthday party with a live band.
It may be our birthday, but we like
to give the presents. There will be plenty of free giveaways
after the race, including the $1000 prize, divvyed up two ways,
for the top two high school cross country teams in the Mascot
Challenge. |
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For the Mascot Challenge, cross country team members,
coaches, and family need to register for the race - and
one team member has to dress as the school mascot for
the run! After the race, we’ll take each mascot’s
time. For every teammate, coach, or family member who
finishes the mile, we’ll subtract 15 seconds from the
mascot’s time. The fastest mascot wins $750 for their
team, while the second fastest wins $250.
Whether you’re looking for a fast race or a
leisurely walk, the Mile Dash is a celebration &
everyone is invited. Race day registration closes at
4:45 to get people to the starting line - because the
race begins one mile away from the CRC, we’ll have
shuttles available to carry you out to the starting
line. Then, it’s just one mile of effort to reach the
party!
ONLY $7 to register! More details and race
applications can be found at
ColumbusRunning.com/mile.htm. |
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Columbus Running Company's
Fall Marathon & Half Marathon
Training Plan!
Pickerington Kick-off event: Wed., June
7th, 2006
Dublin Kick-off event: Thursday, June 8th, 2006
Meet in the respective store at 7pm for the kick-off party
to get you on the road to the starting line.
Get ready for any fall marathon or half
marathon, Columbus, Chicago, Detroit, New York, and more!
Details and sign up at
ColumbusRunning.com/marathon.htm. |
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By following the Columbus Running Company's fall
marathon plan, you will become one of the many to reach
your personal goals this coming autumn as you finish the
26.2 mile distance of the marathon. Though similar,
everyone will follow a personal, slightly different
plan. This is because there are universal concepts to
training, but we all have very different aerobic
backgrounds - your plan is put together to prepare
you to cover
26.2 miles or 13.1. At the kick-off party, you'll fill
out a personal evaluation that will be used in the
creation of your training schedule. And then it all
begins...
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- Kick off party. We'll start things off with a
kick-off party in the store in early June, 2006. At the kick-off, we'll have
munchies and refreshments, explain the details of the training plans,
answer questions, and get to know one another as we begin the journey
towards that starting line together. |
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- A day-by-day plan to take you from day one
to the starting line. The plan is designed to strengthen your body over
the coming months until you have gained the endurance that it takes to
call yourself a marathoner. |
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- Clinics- nutrition, race day preparation,
clothing, stretching and strengthening, and more! |
| - A technical t-shirt. Train in it, race in
it - once you leave cotton tee's behind, you'll never go back! |
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- Weekly group runs. Every Saturday morning
at 8am, we'll meet as a group in the store for the week's long run.
Wednesday night is track workout night for those interested in some extra
speed. Pair up, follow
the routes we provide, and finish in the cool of the store for post-run
stretching out of the summer heat. The CRC will also provide water along
the run route and in the store afterwards, as well as nutrition for the
long runs. |
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- Online running journal access. Use our
online running journal to chart your progress and keep motivation up.
This useful tool also allows the CRC coaches to monitor your progress,
make any needed changes in your workout schedule, and help you remain
healthy and excited as you become a marathoner! |
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- 10% discount on all in-store shoes and
apparel while taking part in the training plan. |
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- Extras like occasional giveaways,
race day support for the Columbus marathon, and more.... |
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- Constant access to the CRC coaches. Stop
in to talk over training with us, shoot us an email, or give us a call
at any time. We're here to help you make it to that starting line!
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The cost of the program is $90 for newcomers and $50 for repeat
champions. We challenge you to find a program as
comprehensive and personable as this one - for any price! We are here
for you! |
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My Marathon Experience
By Patti “MamaMo” Morris
Every runner has a story to
tell, and this is mine. I ran my first
half-marathon, the Columbus Distance Classic, in
April 2005 in blizzard type conditions and
survived, actually enjoyed it (or so I tell
myself). Then, after careful consideration, I
decided to train for the upcoming Columbus
Marathon, which took place in October that
year. I was inspired by my brother, Steve, and
friend, Sally who have both run marathons
before. They decided to join me in running it,
so I knew that once I made the commitment, there
would be no turning back. I trained with the
marathon-training group at Columbus Running
Company (CRC) through the hottest, most humid
summer that I remember in quite a while. We all
stuck through the training (see Catherine
McMonigle’s article in a previous newsletter).
Eventually, we were blessed with perfect running
weather and life was good. My 20-mile training
run went better and faster than expected, and I
was now thinking about my time and how I may do
pretty well on race day. Finally, the marathon
weekend arrived. Steve and Sally blew into town
on Friday and we had a party Friday night and
went to the OSU – Mich St game Saturday. Sunday
was the big day. |
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This is where it all
begins… I have to say that my first impression
of the “marathon experience” was a bit dismal
when after we walked the seven blocks from the
finish line to the start we found that the lines
to the port- a -johns were incredibly long!
Luckily, we made it though the “necessary” lines
just in time to find our places at the starting
line. The first 18 miles of the race were lovely
– the spectators were fabulous, there was music
on the course, and, thankfully, lots to keep me
occupied since the new battery I put in my MP3
player was dead. I saw my family at mile 16 and
handed off the MP3 to my son to fix before I saw
them again at mile 23. At mile 17, the CRC
cheer team energized me. Then, shortly after
mile 18, I felt “the pain” |
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along the entire side of my
left leg. I knew this was bad news for my
iliotibial band and my race. I tried to stretch
it out on the side of the road, but nothing
eased the pain. However, after 4 months of
training, there was no way I would not finish
this marathon– even if I had to crawl! As I
attempted to run through the pain I was trying
to decide which was worse, birthing babies or
the excruciating pain in my leg. I’m still
undecided. I also wondered if maybe I shouldn’t
have danced with the guy who was in the middle
of High Street with the boom box screaming Love
Shack (did I bust too much of a move?)! I was
somewhat confused to see my sister with a bunch
of college guys beating on pots and pans and
waving foam fingers at mile 24. Was I
hallucinating – maybe dehydrated? Somehow, I
made it those last 8.2 miles and was very
relieved to cross the finish line. My brother
drove us back to my house and I lifted my legs
out of the car, but couldn’t move them toward
the house. I had to be helped through the
door. After a therapeutic cold bath, a warm
shower and a little rest, I could actually go up
and down stairs under my own power. And, yes, I
wore my medal out to dinner that night. Will I
run another marathon in my lifetime? All I can
say is… I did have more than one child.
Editor’s note: Since this
writing, Patti has officially signed up for the
2006 Chicago Marathon. See you at CRC Patti!! |
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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: |
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· Saturday
mornings at 8am. These social runs take place every
week at both our Dublin and Pickerington locations.
Loose and informal, these runs are a chance to unwind
from the long week and enjoy the company of others on
the trails. |
· 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. |
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· Sunday
afternoons at 4:30pm. This run is for all the high
school and college runners in the area who are looking
for some summer training and a chance to meet runners
from other schools. We’ll meet at a different Metro
Park each week for the run. For the run calendar, go to
www.ColumbusRunning.com/harriers.htm |
· Wednesday
afternoons at 6:30pm. Another Dublin-based run, this is
our track workout day. For anyone interested in some
speedwork, we begin the workout at 6:30pm at the Karrer
Middle School track, one mile from the Dublin store.
Come to the Dublin store at 6:00 if you want to run a
warm-up out to the track with us. |
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The Run 4 Kids originated from the Ride 4 Kids charity ride, which
includes thousands of motorcyclists who ride to Honda for a show to
benefit the Pediatric Brain Tumor Foundation. The inaugural 5k run
begins at the brand new Honda Marysville dealership and Motor sports
Auto store between Columbus and Marysville, |
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and includes the post race band Astounded,
a unique Honda race car display, a stint through Home Depot, and some great
BBQ food. The race cars include custom
Honda championship tested vehicles. All race proceeds will support
funding for the Pediatric Brain Tumor Foundation.
More details at
ColumbusRunning.com/run4kids.htm.
What: Honda Marysville Run 4 Kids 5k Run and Walk
Where: Honda Marysville Auto Dealership, see directions link above.
When: 8:00am, July 15th, 2006. Registration is open now!
Cost: $15.00 before July 9, and $20.00 after.
Pre-registrants will qualify for a raffle and awards will be given on
race day.
Awards: Top 3 Male and Female, $100, $50, $25. |
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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!!! |
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What's new at the CRC
With spring in full bloom, the CRC brings you the
best of the warm weather gear for all your miles...
- There’s something in the air, because
Babyjoggers are rushing out of
the store. This year, the CRC has brought in two models from the
Cadillac of
the running stroller world - stop by to check them out!
- Garmin’s
new line, with the more sleek, compact 205 and 305 now out, is a hit for
the techie-runner. The new Garmin’s have improved the strength of their
GPS signals, so your pace and mileage remains relatively accurate even
under cover of buildings and trees where the old signal faded out. The
305, which combines the GPS watch with a heartrate monitor, does
everything but wash your dog for you.
- It’s getting warm, and
Fuelbelts are the must-have of
the coming summer. Stay hydrated on the move, carry keys and ID in the
Fuelbelt pockets, and enjoy the outdoors!
- With a wide array of new shirts, shorts, and
more, the CRC is the place to suit up for an active summer ahead. Check
out Mizuno’s new DryScience shirts, Brooks’ fashionable matching
outfits, Moving Comforts’ selection of sports bras, or Pearl Izumi’s
padded triathlon shorts. There’s a little bit of everything for runners
and walkers of every shape, size, and level.
- The CRC
Marathon and Half Marathon Training Group starts up this June at
both store locations. Amongst other things, group members receive
discounts on all things CRC. Check out a later page for full info.
- High scores on Hal, the Dublin store’s 1983
track arcade game, went down to two Dublin Coffman tracksters. We want
our 100m and long jump records back, so watch ESPN for further updates
on the progress of these…
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The Value of
Yoga for Runners
By Constance Piwtorak, RYT
Peaceful Poses Health Studio
5900 Cromdale Drive Suite 300
Dublin, OH 43017
614-761-8949
www.peacefulposesstudio.com.
On an average one mile run, a runner’s
foot will strike the ground well over 1,000
times. The force of that impact is three to
four times the runner’s weight. With this in
mind, it is not surprising how a runner
complains of back pain, sore knees, feet and
tight hamstrings. |
The pain is not created from the
run itself, but instead from the imbalances that
the running causes. Tight muscles become
tighter and weak muscles become weaker. The
practice of yoga is primarily concentrated on
bringing the body stability and balance focusing
on strength, flexibility, proper alignment and
relaxing and elongating the muscles. If you
bring yoga into your life and fitness routine,
you will be able to run for many years to come.
The word yoga is defined as “union”; an integration of the mind and
body. Yoga can teach runners a greater
understanding and knowledge of their bodies so
they are able to listen and interpret the body’s
messages. During a run, the body produces
endorphins that can mask injury and pain.
Building body awareness can help you “read” your
body and understand the fluctuations in
energy and learn to respect your body while
making your workouts more efficient and
healthier in the long run.
Tension in the body and mind can make or
break the outcome of any athlete’s performance.
The deep, conscience breathing associated with
yoga will not only reduce the stress and tension
within the body and mind but also increase a
runner’s VO2 Max increasing the oxygen rich
blood flowing to the heart.
Being sidelined by injury is something we all
want to avoid. A regular yoga practice can
assist you in being a healthier runner and if
you are open to the possibility, a happier,
healthier individual. To learn more about the
benefits of yoga for runners, contact Peaceful
Poses Health Studio for more information about
our Fit to Run workshop.
Thanks to Constance for the brief on yoga and
its benefits for runners and walkers! |
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Here's Looking at You, Kid 5k
was a HUGE success!
Thanks to everyone who made their way over to Dublin
Coffman High School on April 9th for the second annual
“Here’s Looking at You, Kid” 5k. With all proceeds
going towards the Children’s Glaucoma Foundation, the
student-organized road race was a huge success with 673
finishers in the 5k and approx. 100 kids in the youth
races.
A great, big THANK YOU goes out to GeorgiAnn Diniaco
and the Dublin Teen Institute for putting together such
a wonderful community event. We’re proud to be partners
in a race with so much positive energy surrounding it.
For those who missed it, imagine 1,000+ people at the
Coffman High School track, a challenging 5k course,
inflatable games for the kids, big prize giveaways...and
all of this on a beautiful spring day.
Congrats to all of the race finishers. We hope to see an even larger
crowd out on the course next year!
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Keeping
up with the locals who make an impact on the national
running scene…
After a half hour delay, during
which crews worked to remove ice from the Austin
Marathon course, local CRC sponsored marathoners Jim
Jurcevich and Josh Ordway lit the streets on fire.
Coming through with PR performances (2:14 and 2:15,
respectively), the duo became members of a small, elite
group: those who have qualified for the 2008 Olympic
Trials Marathon. Look for the two on the streets of
Duluth this summer as they continue their build-up
towards ‘08 with a run in Grandma’s Marathon in June.
Also prepping for summer marathons, CRC teammates
Stacey Ritz and Amy Beatty finished 1-2 at the ORRRC
Half Marathon in Dayton. Ritz 2.0, Nate, came close to
matching his sister’s big win with a runner-up finish of
his own. The newly engaged Ritz, after proposing at the
Otterbein track, went on to blaze a PR 2:35 at the
Flying Pig Marathon in Cincy. |
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:
- The first Tuesday of every month in Dublin
- The second Tuesday of every month in Pickerington
We’ll
see you there! |
On the shorter side of things, Team CRC’s Aaron
Rowe started the season at his hometown “Here’s Looking
at You, Kid” 5k in Dublin. Cruising to a dominant 14:57
course record, over two and a half minutes ahead of
second place, Rowe demonstrated why he’s the cream of
the crop when it comes to road 5k’s in Ohio.
In collegiate action, OSU’s Brian Olinger won the Big 10 title in the
10,000m. OSU, the home of the Jesse Owens Classic,
hosted the fastest men’s steeplechase races in the U.S.
so far this year, with New York’s Anthony Famiglietti
coming home first in the 3k hurdle race with a time of
8:24.
Still to come, locally, are big races at the OHSAA State Track & Field
Championships at OSU June 2 & 3, the Columbus 10k on
June 4, and the US Track Nationals in Indianapolis June
21-25. |
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CRC welcomes Mizuno as Team
CRC's new sponsor! |
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With two runners already qualified
for the 2008 Olympic Trials Marathon, Team CRC is thrilled to
introduce a new teammate to the equation. Mizuno USA, a leader
in the running footwear and apparel industry, has come on board
as the lead sponsor of the CRC team.
Through Mizuno’s support of the CRC store team, as well as
Mizuno’s sponsorship of such events as the CRC’s high school
camp, Mile Dash, and more, we’re excited to provide an
opportunity for post-collegiate runners with big dreams and
lofty goals. |
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JULY 18 - JULY 22, 2006
8am - Noon
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Mizuno’s Camp CRC
Hey, high school runners!
Looking to get a leg up on the competition this coming
cross country season? Interested in logging some summer
miles with a group while dreaming of the season ahead?
Want to have some fun? Camp CRC is here for you.
The second annual camp, held in Dublin from July 18-22
this summer, is a day camp that runs from 8am until 12
noon each day. The Mizuno sponsored camp is open to all
high school runners, from incoming freshmen to
just-graduated seniors looking to run in college. A
co-ed camp of all abilities, Camp CRC focuses on
equipping you for the XC season ahead in every way
possible. From clinics on nutrition to injury
prevention to race strategy, we’ll inform you of all
that you’re capable of. At the same time, we’ll teach
you about the history of your sport and what you can
gain from your own running. There’s plenty of time for
active games like Ultimate Frisbee and Capture the Flag
on top of hitting the Dublin trails for some good
miles. On the final day of camp, you’ll run the
infamous CRC cross country course. Be prepared to get
wet and muddy!
The CRC believes that your coach is there to lead you
to your best performances, so we don’t place everyone in
the same mileage group. The amount of running that you
do during camp week is based on what you’ve done in the
past and what will help prepare you for the season
ahead. Our goal is to prepare you for a successful fall
on the cross country courses around central Ohio!
Full details on
www.ColumbusRunning.com/camp.htm.
After signing up, you
will receive a confirmation letter or email - be sure to
include your contact info!
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Join us as we kick off the final day of the Pickerington
Violet Festival with a fun 5k run and walk through
Pickerington!
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2006 Pickerington
Violet Festival 5K Fun Run / Walk
Victory Park
Pickerington, OH
Saturday, July 29, 2006
Registration begins: 8:15am at the shelter house at Victory Park
Race starts promptly at: 9:00am
Registration Fees
$15.00 (register by July 14, 2006, to receive a t-shirt)
$18.00 (race day registration – no guarantee of shirt)
Register online here
or by mail here.
Visit the Violet Festival Website at
www.violetfestival.org
for more information about
the 5K Run and other 2006 Violet Festival Events. |
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Donate your old shoes! |
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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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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.
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The Columbus Running Company, located at 6465 Perimeter Drive in Dublin
and at 1250 Hill Road N. in Pickerington, is your dedicated central
Ohio running and walking shop - and more. At the CRC, we believe in
the active Columbus community - the runners and walkers and even the
future participants in these, our favorite activities. We strive to
support this community in every way possible. From training groups and
individual coaching to clinics and seminars to weekly group runs, the
CRC goes the extra mile. We’re more than just a running shoe and
apparel store. We’re here to serve you, the members of the running and
walking community. Let us know what we can do to help make your running
and walking experience a better one here in central Ohio.
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Columbus Running Company
6465 Perimeter Dr. Dublin, OH 43016
(614)764-0855 |
Columbus Running Company
1250 Hill Rd. North Pickerington, OH 43147
(614)863-4073 |
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