After some deliberation over some of the races, the 2018 Distance series is finally here.

The location for the Woodruff Park 5K will be back at Woodruff Park on June 9th.

Race times will remain the same!

Another summer is upon us, and so is another Summer Series. This year’s series will be slightly different from previous years. With the addition of two 4 Milers, this years series should be exciting.

Races include:
Saturday, June 9, 2018 Woodruff Park 5K 8:00 am
Monday, June 25, 2018 (Location: TBA) 4 Miler 7:30pm
Saturday, July 7, 2018 Big Dog Heatwave 5 miler 8am (required)
Monday, July 23, 2018 (Location: TBA) 4 Miler 7:30pm
Saturday, August 18, 2018 Lakebottom Park  5K 8am

Must run Heatwave plus 3 additional races to be included in Series Awards.

Run both of the 4 Milers – those who run the 2nd 4 Miler faster than the 1st 4 Miler will get a prize.

Registration Fee:
CRR Member: $65
Nonmember: $85
Price includes: Registration fee, Summer Series shirt, race specific swag, and post race food/drinks

Awards:
Summer Series awards will be given at the end of the Series at a Celebration Party TBD. Medal for completing all 5 races for the Summer Series.
Categories include: Top 3 Overall, masters, winner in 10 year age groups – all male and female – based on time.

You can sign up at either Big Dog Fleet Feet locations or at RunSignUp HERE

Fit tips for better running!

1. LIFT YEAR-ROUND, BUT BACK OFF DURING RACING SEASON

Build your aerobic base during the fall season and focus on building maximal strength at other times of the year. It’s more important that you focus on building a solid foundation of strength and movement proficiency with the major lifts (more on that in the next point) than anything else. Simply dial back the strength-training frequency during racing season to ensure you don’t cut into the recovery and performance of your running training.

Just as you would continue to run to keep from getting rusty, you would keep lifting weights to ensure that the body stays strong throughout the year. Alas, a break of just a couple of weeks from heavy stimuli can be enough to signal your body to start shedding strength.

2. CHOOSE FUNCTIONALLY SUPERIOR EXERCISES

Not all exercises are created equal. The strength and neuromuscular improvements from exercises like squat and deadlift variations will definitely offer far more carryover to running than isolation curls. I recommend checking the Bodybuilding.com Exercise Database or having a certified strength and conditioning coach instruct you on proper and safe lifting techniques for these exercises.

Single-leg variations, like single-leg split squats, single-leg deadlifts, and lunge variations are also important for the development of dynamic stability, which is important for increasing running economy.

3. TRAIN WITHIN A SPECTRUM OF SETS AND REPETITIONS

Exercise repetitions (aka reps) refer to the number of times you perform the same exercise one after another, and sets refer to how many total times you perform those repetitions in distinct groups, as in “3 sets of 10 reps.” There are ideal rep and set ranges for different effects on muscle, but for our purposes, focus on lifting weights that challenge you in the 5-reps-or-less range.

That means you should choose a weight that makes you feel like your muscles are on fire by the fifth rep. This 5-rep range works best for squats and deadlifts. For single-leg variations, focus on the 8-12-rep range.

For core stabilization exercises, focus on timed sets lasting 30-60 seconds.

4. LIFT WEIGHTS WITH A BALLISTIC INTENT

In other words, you need to move the weight as quickly as possible with your best form and technique possible, regardless of weight. Sometimes the weight will move slowly, but your “ballistic intent” will preferentially recruit your fast-twitch muscle fibers. Doing this will help with power generation for times when you need to really push off in the last mile.

5. JUMP, HOP, AND SKIP

Frog jumps, jump squats, bounding, quick high-knees—these are all forms of explosive bodyweight training called plyometric training. Plyometrics can improve the stretch-shortening cycle of your lower limbs by making joints, tendons, and muscle less stiff. (Don’t worry, stiffness isn’t a bad thing.)

When your foot lands with each running stride, your tendons and muscles store elastic energy, which can be utilized for the subsequent push off the ground. The better you utilize this energy, the better your running economy becomes.

Buddy DuToit
NASM-CPT, USATF, FMS

The Run for the Roses is soon upon us. This is a race in honor of the Kentucky Derby. A special event like the Derby, deserves a special kind of race…and here it is.

Location: Chamber of Commerce on 6th Avenue
Distance: 4.125
Date: May 5, 2018

3 races:
7:30am – 10 furlongs – 1.25 miles
8:15am – 11 furlongs – 1.375 miles
9:00am – 12 furlongs – 1.50 miles
Total mileage: 4.125

Registration Start Time: 6:00am
Cost: $20 for CRR Members; $25 for Nonmembers
Race Day: Registrations will not be accepted after April 26th, that means there will be NO race day registration. Each age group will have their own color shirt so we need all t-shirt sizes by Thursday, April 26th.

Award Categories: 1st, 2nd & 3rd Age Group (combined total of 3 races): under 14, 15-19, 10-year age groups up to 60+; Male / Female in all categories Medal for completing all 3 races. To be considered for awards must run all 3 races.

T-Shirt: Runners will receive shirt color based on age group & must wear shirt provided to run.

Enter the hat contest – 25 entries – each contestant will show off hats between races – most number of votes wins – top 3 win gift certificate from local restaurant. 1st $50, 2nd $25, 3rd $10

Early Packet Pick Up: There will be no packet pick up on Friday. Packet pick up will be on Saturday 5/5/18 at Chamber of Commerce 630-725am.

Sign up HERE

For more information, contact Carolee Luther at caroleeluther@gmail.com

We’ve reached the end of another successful Winter Series.

We would like to say thanks to every runner and volunteer that made this series possible.

We will be concluding this series, with a celebration and Chili Cook-off! We would love to see everyone come and have fun with us!

Location: St. Mark UMC

Address: 6795 Whitesville Rd. Columbus, GA. 31904

Date/Time: February 18, 2018 @ 2PM

Winter Series Results can be found HERE

In addition to Series Awards and recognition of our 1200 Mile Club members, we are partnering with Team RWB for a Chili Cook Off! We will also have side dishes for the chili.

Our Chili Cook Off will have prizes for Runner’s Choice, Hottest/Spiciest, and Best Vegetarian. Please contact caroleeluther@gmail.com to enter!

Check out this month’s new Strider Newsletter HERE!

Distance: 5K / 10K / 1 Mile
Registration Start Time: 8:30 AM
Race Start Time: 1 Mile at 9:30 AM; 5K/10K at 10 AM
Cost 5K & 10K: $20 for CRR Members, $25 for nonmembers; Race Day $30 for all

1 mile: $10 for CRR members, $15 for nonmembers: Race Day $20 for all

Award Categories: 5K & 10K 1st, 2nd & 3rd overall; 1st Masters; under 14, 15-19, 10-year age groups up to 60+; Male / Female in all categories 1 mile: 1st 3 finishers under 18 receive medal all others receive ribbon
T-Shirt: To be guaranteed a shirt be registered by January 26th.
Description: This race is the last race in the Columbus Roadrunners Winter Series and is required in order to be counted in the Winter Series award standings.
Early Packet Pick Up: At Big Dog Running Co on Broadway on Friday, February 2nd from 12-6 PM

Signup online at RunSignup.com

Or sign up in any Big Dog Fleet Feet store. Download the form HERE

 

Distance: 5K

Registration Start Time: 7:30 AM

Race Start Time: 9:00 AM

Cost: $20 if registered by April 4th; $30 if registered April 4th-April 12th; $35 on Race Day

Award Categories: Top 3 Male and Top 3 Female

T-Shirt: To be guaranteed a shirt be registered by April 4th

Description: Columbus State University will be hosting a 5k fundraising road race to raise awareness and benefit the Make-A-Wish Foundation. This will be the third inaugural running of this event and will attract many runners from around the community as well as students from Columbus State University.

Early Packet Pick Up: TBA

Sign up at RunSignup.com

Due to unforeseen cirucumstances Race on the Trace for myTeam Triumph has been cancelled.