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It’s that time of year again - time for the running of the Fantastic Frigid 5k!  Actually, make that 5k’s.  The Columbus Running Company will be hosting two chilly 5k races for you die-hards out there.  The run/walk takes place at Concord Park, just to the north of Dublin.  Highlights include homemade pies for age group awards, cash prizes for the top three male and female finishers, music on the course, and the hot combo of hot dogs and hot chocolate at the finish line.  All this and more on January 21 and February 4!
Participants will receive custom mugs for their hot chocolate this year in place of race t-shirts. Race entry for pre-registered runners and walkers is $8 for one race or $14 for both races.  All proceed benefit Belle Point Youth Athletics.  You can get all the details and sign up online or get a mail in form at www.ColumbusRunning.com/frigid5ks.htm.  We hope to see you all out on the trail this year!

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On April 1st, the starter’s gun will signal the runners and walkers out onto the streets of Columbus for the 3rd annual Columbus Distance Classic.  The Classic, consisting of the Cap City Half Marathon and Commit to be Fit 5k, is quickly becoming a central Ohio running tradition.  Join the CRC this winter to train for this wonderful community event!
Last winter, our first ever training group came together to prepare for the 2nd annual running of the event.  Everyone that signed up for the group finished either the half marathon or the 5k!  Now that we have a fall marathon training group under our belt as well, we’re excited to offer our original training group once again.  There’s nothing like the group atmosphere to spur you on and motivate you during those cold, dark winter days.  All abilities are always welcome.  So, come join us as we prepare for either 13.1 miles or 5k this winter! 

The CRC training program is an Official Program of the April 1st, 2006 Columbus Distance Classic event, which includes the Capital City Half      Marathon and the Commit To Be Fit 5k.

The training program includes:
- A 13 week training program designed for walkers, run/walkers, and runners of all abilities. The training schedules are personalized, as attention to the individual's goals and background is of highest priority. The CRC is not an advocate of one-size fits all generic group training plans, therefore each program is tailored specifically to each person on a day-to-day basis.

- Kick-off party, Thurs. Jan 5. First group run will be Sat. January 7. Come hungry on Thursday and energetic on Saturday. If you are new to the CRC, we will use Thursday as an opportunity to set some individual goals and learn more of your background.

- Free "CRC Training" technical t-shirt.

- Clinics led by CRC coaches, shoe and apparel company representatives. Topics cover cross training, nutrition, mental preparation, shoes and apparel, and individual race day strategy.

- 10% off everything in the store during the program.

- A talk with John "The Penguin" Bingham. John began his running and walking career as an out-of-shape smoker. Now he writes a column for Runner's World and dedicates his efforts to inspiring new runners and walkers to get out and take the first steps towards an improved lifestyle. The question is, after the talk will he lace up the shoes for a run with us this year?

- One free day per week of the program for cross training at Ecco Fitness, located a few doors down from the CRC. If you would like to expand your cross training horizon, Ecco fitness can help! Not only is Gina, one of their finest personal trainers, available for advice, but Ecco is allowing each member of the program to use the gym once a week for a free cross training session.

- The CRC utilizes an online training log at www.logarun.com. This is optional, but we encourage program participants to take advantage - it's easy! The running log allows you to keep track of what you like privately or publicly - everything from mileage, cross training, shoe wear, weight, resting heart rate, and more! Perhaps the best feature of the program is the ability for the coach(es) to have access to the log and write back to the individual on a daily basis.

- On-course meeting point on the day of the Columbus Distance Classic races, as well as VIP passes for the day of the event!

Get more details and meet the coaches at www.ColumbusRunning.com/jbrtraining.htm.

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For this newsletter, certified personal trainer and former Olentangy high school and Southern Illinois University runner Carrie Carducci teaches us about the benefits of resistance training...

Fitter, Stronger, Faster.

Why Runners and Walkers will Benefit from a Resistance Training Program.

By Carrie Carducci, BS, CSCS

It is that time of year again, holiday season. A time of the year marked by turkey, stuffing, dessert, and cocktails. A time of the year when the days get shorter, colder, and training outdoors becomes a battle of mental as well as physical toughness. The time of year perfect to change your training and take it indoors.
   I am not talking about treadmill training, although it is an excellent alternative to the brisk temperatures outside. Challenge yourself and your training routine by trying something new altogether, resistance training. Most runners and walkers balk at weight lifting. This is probably due to the spandex and tank top wearing hard-bodies that usually accompany the area of the gym where the dumbbells are located. Times are changing. High-cut shorts and dry-fit shirts are taking over that space because resistance training is beneficial for everyone. Every shape, size and sport, will reap the reward of stronger muscles and bones especially runners and walkers.
   Still not convinced? Keep reading as long as I have your attention.
   I am ready with proof, hard evidence that you can improve your speed, running and walking efficiency, metabolic rate, and bone density, all with resistance training.  

Resistance training will improve your speed.
   Speed is determined by how fast runners and walkers can propel their bodies against the ground to get from start to finish. I want you to be able to produce more force, and quicker force with each foot strike. The faster and stronger you can pick up, and then put down each foot with your stride will result in a faster time per mile. Stronger legs can push harder against the ground and propel you through your run or walk faster.

Resistance training will improve your efficiency.
   Runners and walkers are often slaves to high mileage. Over time, strides become shorter and knee pick-up is not as high, resulting in slower times, or overuse injuries. Training the important muscles of the hips, quads, hamstrings, and lower legs for endurance will allow you to maintain your form longer and more efficiently. Ever heard someone yell, “Pick up your feet” at a runner? They should have yelled, “Strengthen your hip flexors, so they can assist in knee drive and improve your stride.”

Resistance training will increase your metabolic rate.
   Individuals with more lean muscle mass burn more calories at rest than individuals with less muscle mass. In other words, stronger people burn more calories standing still than people who do not lift weights. Adding resistance training to your workout routine will help you either maintain your current weight, or if necessary lose pounds quicker than aerobic (running and walking) training alone. It also helps strengthen your most important muscle, your heart.

Resistance training will improve bone density.
   Resistance training improves bone density with the same principles that explain how the body builds muscle mass. If bones are stressed, for example the spine and hips with squats, then the body will respond by strengthening, or improving the density of the spine and hips so they can better handle the stress next time. Muscles work the same way.

   Resistance training programs should be designed around the individual and his or her goals, whether it is a local 5k, weight loss, or improving endurance. Typically, runners and walkers want improved endurance, so a full-body weight lifting program a couple days per week with higher repetitions (15-20) and lower weight loads is recommended. An example session could consist of squats, chest press, lunges, rows, hamstring curls, hips (flexion, extension, adduction, and abduction), and abs and lower back. A more detailed explanation of resistance training programming for runners and walkers will follow in the next newsletter.

Carrie Carducci, BS, CSCS, is a certified personal trainer and runner. If you are interested in her services or would like more information, you can reach her at carolinerun@yahoo.com, or call 614-915-4164 for more information. She comes highly recommended!

The CRC would like to thank the intelligent (and strong!) Ms. Carducci for her article.  We’re looking forward to the word of advice - for the next newsletter, we’ll learn about specific resistance workouts to supplement and aid our daily running and walking routines.  If you have an idea for an article, dust off that old typewriter, write something up, and send it our way!

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Don’t miss the

“Forever Summer Sale”

at the CRC 

As promised, it's still going on, but the pickings are starting to get slim!
All in-stock shorts, tees, and other summer wear will be available at discounts from 15% to 30% off! Smokin!

Chart your running and walking progress with www.logarun.com - our favorite online running journal

Saturday Morning Group Runs have been growing despite the weather! Wed. night group runs have been suspended until the spring - dark and icy aren't the best combinations!

Life in the Fast Lane
Local stars make an impact

Running on the streets of Detroit, Team CRC member Jim Jurcevich took 2nd place at the Detroit Marathon in a blazing 2:17!  That places Jim within the top ten U.S. marathoners for the year.
   Aaron Rowe, another member of Team CRC, ran to a 20th place finish at the U.S. National Championships 10k in Mobile, AL.  Just a week later, Rowe teamed up with fellow CRC racer Josh Ordway to finish 1-3 at the Dublin Trot for Tots 10k.  The Ordracer, coming off of his marathon debut, also made an appearance on the Akron news earlier in the year after leading CRC to a big win in the Akron Marathon Relay. 
   Congrats to former central Ohio high school star Neal Holtschulte of Williams College on winning the NCAA Div III Cross Country National Championship!  All American Mike Sawicki of Otterbein College came in close behind at 6th.  And a big congrats to 11th place Brian Olinger and the 11th place Ohio State Buckeyes on their incredible post-season at the NCAA Div I National Championships!  That’s an amazing finish in what is arguably the most competitive U.S. race.  We’re proud of our local stars. 

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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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