As some know, our Riverwalk is under water – we have been working on an alternate course and received the permit for the alternate course today. We have been busy measuring and getting ready to host YOU at our event! Thanks for your patience! Here is the information regarding the race:

Red Nose Half Marathon start time is 8 am EST

Start location: Broadway & 11th

Finish location: 11th & Broadway

Packet pick up Friday 1/4/19 from 12 – 8 pm at Big Dog Running, 1200 Broadway and Saturday 1/5/19 from 630 am – 7:45 am – CLOSES SHARPLY AT 7:45 AM

Look for entrance sign – one way in and one way out – enter at entrance sign and exit thru Big Dog Running.

Once you pick up your bib and shirt (if ordered & paid for) please make your way into Big Dog so we can keep the room clear.

Shirts – Pre-purchased will be available at packet pick up. Extras are 1st come – 1st served. We do not mail shirts.

Rest rooms at start & finish: 1) Big Dog Running, 2) Iron Bank Coffee 6 11th St, 3) 10 Port A Potties NOTE: we will start on time don’t get caught in potty line use the Port A Pot

Rest Rooms on Course: Port A Pot – at Mile 4.5/8.5 and Mile 6

Pacers – will have Yellow Shirts with following paces available: 1:30, 1:35, 1:40, 1:45, 1:50, 1:55, 2:00, 2:05, 2:10, 2:15, 2:20, 2:30, 2:45, 3:00

Water & Powerade on course at following locations:

1) Chamber – mile 2.6/10.3

2) 28th St Park & Ride – mile 4.5/8.5 also port-a-pottie

3) CSU soccer field parking – mile 6.2 also several GU flavors & Cliff Shots

Water & Snacks at finish line for all participating – snacks located in median on Broadway

Parking locations: 1) Synovus garage – entrance on 1st, 2) Front Ave Garage 1028 Front Ave free parking only on 1st floor, 3) Bay Ave Garage #4 12th St , 4) River Center Garage 919 Broadway , 5) Trade Center Parking 801 Front 6) Street parking – do not park on Broadway from 11th to 12th or on 11th from Broadway to Front

Medals – 1st 1000 to cross finishline receive medal

Awards: 11 am – Median of Broadway on concert stage -Top 3 overall Male & Female, Top Male & Female Masters, Age Groups Male & Female top 3: under 14, 15- 19, 20-29, 30-39, etc to 70 & above

Medical – will be at start/finish and Roving on bike – if needed somewhere else on course – lead bikers & roving bikers along with volunteers at water stops can call for Medical.

Bikers – we will have lead bikers along with roving bikers – they are there for your safety.

Turnaround – there is a mat at the turnaround you must cross over it.

The course has been measured to certification standards but is not officially certified due to need to use alternate route.

Thanks for coming to participate in our race, we hope you enjoy the experience!

See a VOLUNTEER say THANKS!

It’s time for another Winter Series.

Location: Country’s BBQ Downtown on Broadway
Distance: 1 Mile; 5K; 10K
Date: February 2, 2019
Courses: 5K Course 10K Course

Race Start Time: 1 Mile – 9:30 AM; 5K/10K – 10 AM
Registration Start Time: 8:30 AM

Cost 1 Mile CRR Member: $10
Cost 1 Mile Non CRR Member: $15
1 Mile Race Day Cost: $20

Cost 5K/10K CRR Member: $25
Cost 5K/10K Nonmember: $30
5K/10K Race Day Cost: $35

Award Categories: 5K & 10K 1st, 2nd & 3rd overall; 1st Masters; under 14, 15-19, 10-year age groups up to 70+; Male / Female in all categories
Award 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 23rd.
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 1st from 12-6 PM

 

This is part of the 2018 Winter Series. If you are already signed up for the series, you don’t have to register again.

You can register at RunSignup.com

Or download the form HERE. You can bring it into any Big Dog Fleet Feet location or mail it to the address at the bottom of the form.

 

 

Congratulations to our RRCA Ga 10k Championship Overall/Masters/Grandmasters winners.

Female Overall

1st Place – Kara Sasser

2nd Place – Leslie Beech

3rd Place – Kelly Pendleton

Masters – Jennifer Paradise

Grandmaster – Barbara Wharton

 

Male Overall

1st Place – David Marley

2nd Place – Franklyn Martinez

3rd Place – Peter Slutzker

Masters – Donnie Ellis

Grandmaster – Tim Campbell

Columbus Road Runners is excited to announce that the Labor Day Classic 10K will also be host to the Road Runners Club of America’s Georgia State 10K Championship.

Come out and enjoy a fun and challenging event with some of the best runners from around Georgia.

If you still haven’t signed up, its not too late. Head over to RunSignup.com to register. Race day sign up will also be available at Headquarter Nissan the morning of the event.

 

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