April Social & Expo!

CRR Expo Friday, April 26, 7pm at St Mark Activity Center 6795 Whitesville Rd

The evening will include a short program about running opportunities and Dr Chrzanowski will discuss Exercise Induced Asthma & answer questions. Vendors and instructors will be available to answer questions and offer additional information. There will be multiple door prizes and food. Door prizes are gift certificates to area restaurants, stores, & free entries into area races!!!
Visit all the tables & vendors to sign up for door prizes. 

The event is about promoting RUNNING as a healthy lifestyle choice and encouraging anyone
to run naturally, correctly, and often!

This event is for both CRR members and nonmembers. Bring a friend that is interested in fitness.

"We are looking forward to offering a community event for runners at every age and stage."  

Sponsored By:
The Allergy Center at Brookstone
Uncommon Athlete
Big Dog Running Co
Aflac
CiCi's Pizza

Like us on Facebook and tell us you are coming! For more information check out our website. 

Join us March 16 for the Big Dog St. Paddy's 5K followed by the CRR March Social. Don't get pinched, wear green!

850 are registered for the 2013 Red Nose Half Marathon! Pick up your packet on Friday if possible.

Packet pick up Friday, 1/4/13 at Big Dog Running Co, 1104 Broadway, Columbus Ga 31901 from 12 noon until 8 pm.

Packet pick up race day Saturday, 1/5/13 in median in front of Big Dog Running Co from 630 am until 745 am - closes at 745 am!! Look for the 1st letter of your last name.

Race starts in front of Big Dog Running Co on Broadway at 8 am.
Finish line is on 11th St beside Mamma Goldberg's.

Snacks & water will be in the median in front of Big Dog Running Co.

Awards & Door Prizes will be announced at 11 am on the stage in the median. Your race number is your door prize number, you must have number to win & must be present to win a door prize.

Parking is available in the parking garages on 1st Ave & 11th St or Front & 10th.

Bathrooms available at Big Dog Running Co, Iron Bank Coffee Co & port -a -potties.
Race starts sharply at 8am - don't be caught standing in line - use all the bathrooms available!

See a volunteer say Thank YOU! They will be wearing lime green shirts. Race will be led by a Biker. Medical will be available.

Looking forward to a fun run in Columbus Ga!!!

Pictures !!! 

http://www.pbase.com/kennyk/kids_race_at_lakebottom

Thank you to the parents and volunteers who made this a huge success! 

Like to Run 'N' Rock 'N' Roll? Take a vacation with the Columbus Road Runners for the http://runrocknroll.competitor.com/san-diego "Rock 'N' Roll San Diego Marathon & 1/2 Marathon" on Sunday, June 2, 2013. Listen to live music while you run through San Diego's famous tourist attractions. Spirited cheerleaders will route you on to the finishing line towards a rewarding Brooks technical shirt, official finishing certificate and medal, a loaded swag bag and an epic post race concert. What happens in San Diego is revealed at the finish line!

More information will be forthcoming; but you can always contact a Board Member if you have a specific inquiry!

Columbus area runners who run on the Fall Line Trace; Columbus GA has published "rules" ~ please take a moment to review and ensure you respect them:  rules here

Getting close to the big race? Put the finishing touches on your endurance and strength training by adding three to five weeks of speed work. Speed work or interval training will give you that extra push during races or help you hit that personal record. The idea of speed work is to teach your body that it can run faster by running it faster! You must have a beginning foundation of endurance and strength to make speed work effective and safe as it is a primary cause of many running injuries. Join Steve or Brad on Tuesday and Wednesday's to get the right speed training for your racing style!

Join Steve Warren on Tuesdays starting May 1st at Hardaway Track @7pm.

Or

Join Brad Scott on Wednesdays starting May 16th at Hardaway Track @7pm.

Both evenings' speed work agenda will be goal oriented towards the following races:

• Country's Midnight 5k
• Soldier Half & Full Marathon
• Red Nose Half.

As a new runner I was hesitant to enter my first race; I felt I should put a yellow stripe across my bumper ( like NASCAR requires of drivers with fewer than x races ) so that that others could be aware of my rookie status.  I poked around on the internet to find helpful hints and pulled together the following "Racing Etiquette" ~ it is not all encompassing but a good guideline for those new to the sport. 


RACING ETIQUETTE

When you enter an event - be it a charity walk, a fun run/walk, a half marathon or marathon - your behavior is very important. Know the basic rules of race etiquette before you cross the starting line.

First of all, be sure to come with a positive, uplifting and fun attitude; it is a race experience!


Line Up in the Correct Pace Group

If the event has different pace groups set up at the start, get into the correct one. You may think you gain something by starting closer to the front than your pace would allow, instead you may become an obstacle. Most larger races will have volunteers checking your bib number to see that you're in the right corral; you can run in a slower corral than your bib number but not a faster corral.


Do Not Walk More Than 2 Abreast

The biggest complaint you will hear from other participants is difficulty in getting around a group of walkers or runners. The simple rule is - no more than two abreast. Even if you start off at the back of the pack, you can be assured there is somebody behind you getting angrier and angrier that they can't easily pass you. If you are part of a charity group, please educate the others in your group that you need to walk no more than two abreast at all times during the event. * And be sure to run/walk single file as you go through the water stations. It gets too narrow through the water stops.*


Allow Yourself to Get Passed

Be aware of people who want to pass you. You will be correct if you just assume that somebody always wants to pass you, so leave room to allow them to pass on the left. If they ask to pass on the right with a "Passing on the Right," then keep your arms in and let them pass on the right.


Don't Pass Somebody and then Slow Down Right in Front of Them

Run/walkers are the biggest culprits in this. Often runners will run up to you, veer in front of you and then slow to a snail's pace. Remember that the folks behind you do not slow down when you do. Never race ahead of someone unless you continue to check that you are still going faster than them and continuing to gain distance on them.


Pull to the Side if You Must Stop

If you have a shoe problem, get a phone call, want to take a photo, etc. you must move COMPLETELY to the side of the course and ensure you are not blocking anyone. If possible, step off the course and onto the sidewalk or grass. Do not stop near the start of a race or you will risk being trampled and tripping others.


Move Through the Water Stops

The proper way to grab water at an aid station is to do it at a steady pace, on the move, and pull completely through the aid station. If you need to stop, go all of the way off the side of the course to do so. Do not stop within the aid station. Even at smaller events, take your water and move to the side if you plan to chat with the volunteers. Watch where you fling your cup after using it so you don't toss it on racers approaching you from the side or on their shoes.


Move Predictably and Keep Your Arms to Yourself

Try to move predictably rather than weaving and veering into other people. Don't fling your arms out suddenly - someone may be trying to pass you and get clothes-lined.


Don't be a Hog at the Feeding Stations

There are other, slower people behind you. Take only what you need at that moment. Above all, don't cart off a box of goodies from the finish unless and until you are the absolute last finisher, and everybody else is out of the finish area and the medical tent.  That food is for others, not just for you, and for today only.


Be Kind and Gracious

All of these individuals who are lining you up, getting your bags checked, handing you water and food on the course are volunteers. They may get a nice wind breaker or shirt for volunteering, but trust me, it's not enough for what they do. They are doing this from the bottom of their heart and might even wish they were in your shoes (no pun intended). Be sure to thank them for what they are doing - they will appreciate it greatly and they will continue to stay motivated and positive for all the other runners.


Keep Your Head

Distance racing is a unique adventure. Everyone - and I mean EVERYONE - does it for a slightly different reason. No two runners are alike and no two reasons are alike. Just as in Life, everyone is running/walking their own pace and their experiencing their own race.
You wouldn't stop someone on the street during a given business day and say, "You're not trying hard enough! Go faster! Go harder!" In the same spirit, you cheer on all your fellow runners for the race they are running/walking - it may be the very best they (or you) can do at that given moment... and that is just fine. As in Life, we help each other to that finish line and enjoy the experience - one smile and mile at a time.

Results are available here.

Some photos available here.

Results are available here.

Results are available here.

Results for Twilight 5K are available here.

Results available here.

Results are available here.

Train for the Nashville Country Music Marathon/Half Marathon the Jeff Galloway way.  Find out  more at the kickoff meeting Oct. 19 at Big Dog Running Co 6:30PM.  


Who is Jeff Galloway?
Jeff Galloway is a former U.S. Olympic team member who has run over 130 marathons. Through his training program, he is coach to over 200,000 runners and walkers across the country and in Japan. He is also the author of the best-selling running book Galloway’s Book on Running and writes a monthly column in Runner’s World magazine. 

Jeff’s specialty is maximizing the enjoyment and satisfaction of running, while minimizing the time spent, the injuries, and the fatigue. He keeps innovating and articulating techniques 
which help average people enjoy running more, run faster, and reduce injuries. 

What is the Marathon / Half Marathon Training Program?
Jeff’s training program is designed to help average people of all skill levels and ages to complete a half or full marathon. Even the most out of shape and inactive individuals can complete a marathon at the end of the training period by adhering to Jeff’s run/walk approach to training. This approach advocates establishing a run/walk ratio that enables participants to go the distance while remaining healthy and injury free. The program requires two 30-minute run/walks during the week and a long group run/walk on the weekend.

The programs are led in communities around the world by local runners with a passion for helping others realize their running potential and achieve their fitness goals. For 2009, there are 70 programs operating throughout the United States, as well as programs in Canada, Italy, and Japan. 

The 26-Week Marathon and 16-week Half Marathon training program offer:
• Group support structure for training.
• Set training schedule.
• Expert advice on running techniques, gear, nutrition, and injury prevention.
• Time-goal driven training and Pace Group Leader opportunities for 
experienced runners.

Marathon Training Begins November 5, 2011 for 26 weeks
Price - New $159
Price - Alumni $ 99

Half Marathon Training Begins January 14, 2012 for 16 weeks
Price - New $95
Price - Alumni $75

We will be having two kick offs this year. One will be at our Columbus store on October 19 at 630pm and the other will be held on October 20 at 630pm at our Auburn store. Our Auburn kick off will feature Jeff Galloway himself to explain the program and answer any questions you may have. We will have refreshments and it will serve as a meet and greet for those of you who will be training together. This program is a lot of fun. Check out the Columbus Galloway Facebook page if you have any questions for the group that is currently training. 

Register on Active.com.

The Columbus program is being led by local runner Shelly Dinkin and sponsored by Big Dog Running Co. and Brooks

**Individuals that sign up will receive 15% off Brooks shoes & apparel during program.