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Bust out the party hats, the CRC is turning 3 this summer.
That’s right, we’re past the terrible two’s, and we’re getting a
little antsy to start pre-school. And like every summer since
opening, we’re excited to bring a host of events, races, and
more to the Columbus area.
You’ll find info on all sorts of goodies in this summer
newsletter. Obviously, there’s the Mile Dash, the CRC’s one
mile road race that marks our anniversary each summer. Then,
for the second straight year, we’re working with Honda to put on
the Run 4 Kids 5k - and yes, the rumors from last year are true,
the race goes
through
a Home Depot along the
way. Throw in a Violet Fest 5k over in Pickerington, a
summer/fall training group, and the world’s greatest high school
cross country camp, and you have a summer calendar chock full of
events to keep everyone busy, from the beginning walker to the
experienced marathoner.
Celebrating three years in business is a major feat, and we
couldn’t have done it without the support of the local running &
walking community. So let us just say thank you, and we look
forward to seeing you all out on the run.
- The CRC
Crew
Birthday cake
has never tasted sweeter.
Join all of us at the CRC for
the store’s three year anniversary. On Saturday, July 14th,
we’re celebrating with a big sale all day long. Then, when 5pm
rolls around, we’re hosting the third annual Mile Dash, our
anniversary race. Birthday cake and free beer (for those of
age, of course) greet race finishers at the end, 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 Abercrombie and Fitch Mascot
Challenge. 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,
compliments of our friends at Abercrombie.
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! Let’s
celebrate!
For the hook-up, go to our
MILE DASH page here.
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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 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 2nd annual 5k
run begins at the new Honda Marysville dealership next to the Motor sports
Auto store between
Columbus and Marysville, and includes the post race band Astounded,
a unique Honda race car display, a stint through Home Depot, a
great BBQ, and a beer truck. The race cars include custom
Honda championship tested vehicles. All race proceeds will support
funding for the Pediatric Brain Tumor Foundation. This race is part of
the CRC's Charity Fund calendar. Take a look at this great event here. |
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- Kick-off party Food, drink, and fun - what
better way to start things up?
- Clinics -
nutrition, race day preparation, clothing, stretching
and strengthening, and more!
- A technical running
jacket. Train in it, race in it, & wear it to the
bar after your big event.
- A day-by-day plan
to take you from day one to the starting line.
- Free access to a local
gym for your cross training days.
- Weekly group runs.
Every Saturday morning at 8am, we'll meet as a group in
the store for the week's long run. Wed. 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.
- 10% discount on
all shoes, apparel, & accessories at the CRC.
-Extras like giveaways,
guest speakers, and race-day support for those
taking part in the Columbus Marathon.
- Constant access to the
CRC coaches. We’re here to get you to the
starting line!
- Training begins on
Saturday, June 9th!
FOR THE FULL SCOOP -
CLICK HERE! |
GOT FAT? HOW
TO OPTIMIZE FAT UTILIZATION AND WHY IT’S IMPORTANT FOR RUNNERS.
Elite runner? Competitive amateur? Running to lose
weight? Into which category do you fall? Regardless of the
category, why is it important that you learn how to exercise by
optimizing fat as an energy source?
I am going to define and describe four terms that are important
for any person involved in an aerobic sport or aerobic
conditioning – from the elite to the newbie just trying to shed
a few pounds. A person’s body utilizes 2 energy sources – fat
and carbohydrates (of course that’s besides caffeine and sugar!)
and the terms below help explain how to best utilize these two
energy sources.
The terms are:
· Aerobic Base
· Anaerobic Threshold
· VO2Max
· Heart Rate Training
AEROBIC BASE
(AB) is defined as the maximum rate at which you burn fat
during aerobic exercise. It represents your body’s ability to
utilize fat during a cardiovascular workout. Since fat is the
most efficient fuel your body can burn, finding the Aerobic Base
and training your body to use it maximizes your fuel efficiency.
· Why
is knowing the Aerobic Base important for the losing/managing
weight category runner? Do we have to explain further?
Why not use what you’re trying to lose!
Why is
knowing the Aerobic Base important for the elite athlete and
competitive amateur category runner? The more your body
utilizes fat, or the Aerobic Base along different intensity
levels, the greater your aerobic capacity can become. If you’ve
experienced significant soreness after cardio workouts or your
race times haven’t improved over the last several years, you may
be training at too high an intensity level and burning more
carbohydrates than fat (the classic overtraining scenario).
ANAEROBIC
THRESHOLD (AT) is
defined as the intensity level at which you maximally use any
kind of energy, fat and carbs.
VO2MAX
is defined as Maximal Oxygen Uptake. Simply stated, the
measurement that defines the body’s ability to utilize oxygen.
The owners of CRC recommended I keep this
article somewhat brief based on a short attention span and lack
of retention ability of most of their readers! But seriously,
in order to keep you reading and attentive, let’s save a
detailed description of the AT and VO2Max for another time.
HEART RATE
(HR)
TRAINING.
Alright, I’ve just described the Aerobic Base and defined
Anaerobic Threshold and VO2Max. You may be asking yourself how
in the heck do I know what these are and how do I track them?
AB and AT can be determined at certain heart rates. Once HR
zones are determined, the AB and AT can be monitored with a
Heart Rate Monitor (HRM). A HRM is a device consisting of a
chest strap unit and a wrist unit. The chest strap unit is worn
around the lower chest (just under the xiphoid process),
measures your heart rate, and transfers that information to the
wrist unit. The wrist unit not only looks like a watch, it is
one.
How do you determine your heart rates? Your heart rates can be
found in a number of ways although some methods are more
accurate than others.
1. Heart rates can be determined by age approximate levels
agreed on by certified health organizations, such as the ACSMÒ
(American College of Sports Medicine). ACSMÒ
states that one’s age predicted HRMax is 220 – your age (±
10 beats per minute). Exercise intensity is then determined by
taking 65% - 90% of your max, with 65% representing optimal fat
utilization. This is not the most accurate way considering many
variables such as a person’s conditioning, weight, exercise
modality, etc.
2. Manufacturers of Heart Rate Monitors have programs that
approximate your heart rate ranges by predicting one’s VO2Max
via resting heart rate and exercise heart rate. This method,
while better than the first, is still based on approximations.
Equipment is available that analyzes your oxygen and CO2 output
while exercising that more accurately measures AT and AB.
Active Metabolic (or dual gas analyzation) assessments are
available at several specialty fitness centers and physician
offices in the Central Ohio area as well as various cities
throughout Ohio.
Now you know that Aerobic Base,
Anaerobic Threshold, and VO2Max are measurements that can
be very useful not only for the elite athlete and competitive
amateurs but also an individual that is exercising to manage or
lose weight. Metabolic assessments and monitoring your AB and
AT via a Heart Rate Monitor is a very accurate method of
training. Heart Rate Monitors can be purchased at most sporting
goods stores, running stores, or fitness clubs. There is a
broad selection of styles and features ranging from a monitor
that just tells your heart rate and time to ones that can track
your calories lost, miles run, and can actually record and
download your exercise program to your PC or laptop!
Knowing this information and then working with a heart rate
monitor is truly one of the best tools available today to
improve aerobic capacity and manage weight. If you notice more
and more runners and cyclists wearing a watch that beeps and is
a little more bulky than normal with a black strap around their
lower chest, it’s probably someone who’s training on the heart
rate philosophy!
-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)
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.
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 third annual camp, held in Dublin from July 16-20 this
summer, is a day camp that runs from 8:30am until 12:30pm 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. Registration is
available online or via mail.
Full details can be found here! |
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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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The summer season sees some
scintillating new items added to the CRC line-up...
- There isn’t much that could be
as cool as the Nike +
Ipod kits. Place the kit’s pod in the base of
your Plus enabled Nike shoe, plug the insert of the kit
into your Ipod, and presto - your Ipod will now tell you
your pace, approximate mileage, and everything else
you’ve ever wanted to know about your run. How cool is
that?!
- Everyone loves running clothes, but those tech
shirts and shorts can sure stink up your laundry pile.
The CRC is now carrying
WIN Detergent to help keep you from losing too
many running friends. Now that’s refreshing.
- 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
- 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 the latest from Brooks, Mizuno, Nike,
Reebok, Adidas, Pearl Izumi, Moving Comfort, Puma, and
more... 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.
- The Mile Dash,
the CRC anniversary road race, has been named an event
within the RunOhio Grand
Prix! Come earn points towards the biggest &
best series around. |
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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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The CRC owners would like to wish
all the luck in the world to Brad Newsad & his wife
Kelley as they make the big move out east to Boston. As
a part-timer at the CRC, Bradley has mastered the shop’s
twin arcade games, Hal & Sal, and has nothing left to
prove in Columbus. The same goes for CRC store team
member Kelley, who won the inaugural Filthy Farm 5k and
now wants to leave the local running scene while she’s
on top. We wish them both nothing but the best in their
new lives - and we expect a place to crash every year
for the Boston Marathon. |
High school runners, parents, and
coaches, be sure to check out the Mile Dash race entry
on the other page. As a part of the Mile Dash summer
road race, Abercrombie & Fitch sponsors our Mascot
Challenge. Your team could win part of a $1000 jackpot
for taking part. The only catch is, you need to find
someone to race the Mile Dash while dressed as your
school mascot. We’ve seen everything from body paint to
plastic armor to a few things that we still aren’t even
sure of what they were… It’s always a good time, and
your team could win big thanks to our friends at A&F. |
Keeping up with the locals who
make an impact on the regional & national running scenes…
BOSTON
In the face of a predicted Nor’easter, a group of CRC
sponsored athletes took to the streets of Boston this past
spring season. Leading the Red & Blue was a mohawked Matt
DeLeon, finishing overall in the Boston Marathon with a final
time of 2:34. Bright red mohawks attract attention, and Matt
was featured on Fox News Boston later that same day. His family
is so proud of him.
Finishing a step behind Matt was teammate Eric Hamner who had
run a PR 14:44 for 5k earlier in the season. Teammate Nate Ritz
was just under 3 hours, amazing when you consider that he just
got back from his honeymoon - word on the street is that he
didn’t take his running shoes with him for that one.
Leading the way for the CRC women was Kelley Newsad, braving
the elements for a 3:23 finish on Boylston Street, just minutes
ahead of teammates Rachael DeLeon and Jamie Sims.
COLUMBUS
Back in Columbus, CRC teammates Jim Jurcevich and Josh Ordway
teamed up to finish 3-4 at the Columbus Half Marathon. For
Ordway, coming off of injury, the race was a step back into the
competitive ring and a good indicator that he’ll be ready to
roll by November’s Olympic Trials Marathon. For Jurcevich, the
race was a kick-off to the season that has already seen him
finish in fifth place in the Ogden 20k as he continues to build
towards November himself.
SPEED
On the shorter range, CRC newcomer Neal Holtschulte popped
off a 14:34 road 5k up near Chicago. He then reeled off a 30:26
10,000m at the Penn Relays, finishing less than half a lap
behind his goal of a sub-30. All in time…
COLLEGE
CRC boy wonder Ben Engelhardt completed his red-shirted
freshman year at Arizona State University and is currently in
training for the USATF Junior 5000m. The jersey may say ASU,
but his heart beats a steady “C..R..C..”
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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. |
