Columbus Roadrunners

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Keep Your Hydration In Check

Running + heat = sweat

Sweat = fluid + salt

It doesn’t take a rocket scientist to realize that you sweat more in the summer. But sometimes, when we’re out running in these hotter months, we don’t pay attention to what’s going on with our hydration like we should. Maybe we’re so used to drinking a certain amount of water and electrolytes from the winter and spring, that the idea of modifying the perfect balance we’ve grown accustomed to seems absurd. The problem is, when the weather changes, so does the way your body responds to the heat. Sweating is our natural means of cooling our core temperature. However, sweating causes us to lose fluid and salts. Adding more water may not be enough. You may need to increase your electrolytes, as well. Experiment with what works for you and don’t forget to look out for signs of danger. Hydration is not a matter to be taken lightly. Too much or too little can become dangers, even fatal.

Use this handy chart to help you know what to look for.

A Runner's Guide To Hydration. Content provided by Karl King http://www.succeedscaps.com/articles/water_electrolyte_balance_table/ . Chart designed by Jenny Teague http://www.teagueplantation.com

Content on chart is from Karl King.

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We Heart New!

Face it: people love new things. Sure, maybe some of us have that old pair of running shoes, or that race shirt that may be falling apart that we just can’t seem to part with, but in general, people love new stuff! With that in mind, the Columbus Roadrunners have a lot of new things happening this summer.

First off, if you’re reading this, you’ve probably noticed our fancy new-and-improved website! Not that there was anything wrong with the old one, but we thought you’d enjoy seeing a revamped site as we kick off the summer racing season. You know, for your viewing pleasure. We hope you enjoy the new design as much as we do! You’ll find a lot of our information easy to locate, from posts featured on our home page, to our new color-coded calendar. Races and events are in blue, training opportunities are in red, and socials and award ceremonies will be in green.

Second, there’s more opportunities for CRR members this year. We know you love to run. But we also know sometimes you just need a rest day, but still want to take part in the excitement. Well, worry no more. Thanks to our new Volunteer Coordinator, Charity Keller, we now have a Volunteer Recognition Program. If you ever volunteer doing ANYTHING (and she literally means ANYTHING) at an event, you can contact her and she will keep track of the hours you volunteer, adding up points for your hours that you can trade in for prizes! How awesome is that?! Everyone say, “THANKS CHARITY!” for this awesome program that rewards those awesome people who help make each of your races enjoyable! Be sure to contact her if you’re interested in volunteering, too, or click here to read more about volunteering and the recognition program. And runners, be sure to say, “THANKS!” to all the awesome volunteers we have out at events!

Finally, it’s summer. You know what that means? SUMMER SERIES!!! YAAAAYYYY!!! I know you have been waiting all year long to run in the heat, if nothing else to show all those people driving around Columbus how awesome you are as they cruise by you in their air conditioned cars. CRR members get a discounted rate and everyone who signs up is automatically entered into all 5 (yes, FIVE!) races. The series kicks off Friday, June 19th at the Summer Solstice 5K and 1 mile fun run. Be sure to bring out the whole family then, there’s a race for all ages! Pre-registration earns you a really awesome CRR sling cooler. And, if you’re on the fence and not sure whether you’re going to do the series yet, you can still register any time throughout the series for one or all races; even on race day!

Enjoy all these awesome new opportunities and have a great summer! Be sure to drink plenty of water and don’t forget to change your socks!

 

 

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NEW! CRR Volunteer Recognition Program

The Columbus Roadrunners have some really great volunteers. In fact, we’re all volunteers! In an effort to grow, encourage, and thank our volunteers, we have developed a volunteer recognition program.

For every hour you serve, you will earn 1 point. Our points will build and can be exchanged for some great prizes! We’ll also insert some bonus earning opportunities throughout the year. We want this to be simple, fun, and rewarding. No strings attached (except maybe your shoe strings).

Here’s how it works:

  1. You volunteer! At ANY race, packet pick up, or other designated running event or activity.
  2. Record your time spent. 1 hour = 1 volunteer point. All activities are created equal so it’s all about time spent! You could pick up trash for an hour and we would appreciate it as much as a race director J
  3. Report your activities. Please send an email to Charity Keller, charity.keller@ymail.com, with the following info:

Name, email, phone, volunteer hours, volunteer activity

  1. Get rewarded! We will allow you to exchange your points for great prizes! You can also save your points and build them toward bigger prizes! Prizes will be given out at the Summer & Winter Celebrations.

Current Rewards

1 point – Columbus Roadrunners Volunteer shirt

10 points – CRR aluminum water bottle

25 points – CRR cooler

50 points – $10 Big Dog gift card

100 points – CRR long sleeve shirt/pullover or CRR hat

Note: Prizes subject to change with availability of items

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Galloway Half Marathon Training Kickoff

Galloway half marathon training will be starting on July 18 at 7:30 AM at Big Dog on Broadway. All runners interested in training for the soldier half marathon are welcome to join for the kick off run that morning. Please arrive early to find parking as there are several events going on that morning.

For more information about the Galloway program, click here.

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Join the 1200 Mile Club!

The goal for members is to run 1,200 miles or more by the end of 2015. The rules are simple: 

1.Run

2.Record your miles

3. At the end of the month forward your mileage to Gordie

Everyone is on the honor system There are no worries because the average is what matters. If you have an exceptional month it is miles in the bank. Likewise, with a bad month you have not been disqualified and you don’t even have to get back on schedule in the following month. Just catch up over the rest of the year. Those runners who complete the 1200 miles for 2015 & turn their mileage into Gordie at least quarterly but preferably monthly will receive an award. The person with the highest mileage will receive an additional award.

Send your mileage to gbattchc@aol.com.

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Superbowl 5K/10K packet pick up & race info

Packet pick up Friday, Jan 30 at Big Dog Running Co, 1104 Broadway 12 noon until 6 pm.

Packet pick up Saturday, Jan 31 at Country’s BBQ, 1329 Broadway 8:30 am until 9:55 am.

1 mile starts at 9:30 am packet pick up closes at 9:25 am for 1 mile.

5K & 10K start at 10 am startling is beside Downtown Elementary School 1st Ave.

Your bib will have a ticket attached – you will need ticket & race number to receive soup & cornbread from Country’s – you will go thru the side entrance after the race.

Awards at approximately 11:15 am.

Parking at Downtown Elementary & in TSYS parking lot on 14th.

see a volunteer say THANKS!

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MLK 5K Packet Pick Up & Info

Packet pick up Friday, January 16 at Big Dig Running Co, 1104 Broadway, from 12 noon til 6 pm.

Saturday, January 17 packet pick up will be in grassy area to the right of the Liberty Theatre (if you are looking at front of Theatre) starting at 8:30 am until 9:45 am. Look for the Big Dog Tent.

Parking is in the lot on 6th Ave between 8th & 9th St near the finish line. DO NOT PARK at the start!!! There will be buses to transport you to the starting line. Bus pickup is between parking & registration – 1st bus at 8:45, last bus at 9:45 am.

Bathrooms at the Liberty Theatre near the finish and the YMCA near the start.

Race start times:

1 mile starts at 9:30 am, 5K starts at 10 am at the YMCA on MLK Blvd.

Awards at 11am on the stage outside the Liberty Theatre.

See you there – see a volunteer say THANKS!

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Resolution Run

The Resolution Run is just around the corner. On Thursday, January 1st we will start the new year off right with a group run from our Uptown BDRC location. We will have a 5k and a 10k option. After the run, you can also participate in the Tri Columbus Polar Bear Plunge. We will follow the everything up with something yummy and warm at Iron Bank. We really hope that you can make it !!

Who – You
What – Resolution run
Where – BDRC Uptown
When – January 1st, 2015 -Run at 8:30am, Polar Plunge at 9:45am
Why – Because it’s January 1st. What else are you going to do?
Cost – Free! All that we ask is that you make donation for breakfast.

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CRR Holiday Social

Mark your calendars for the CRR Christmas Celebration Monday, Dec 15 at Planet Pops from 630 pm – 8 pm.

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Winter Series Registration

It’s that time again! Registration is now open for the 2014-2015 CRR Winter Series. This year includes five races with individual shirts and top finisher awards for EACH race, as well as a special Winter Series shirt! Registration fees for CRR members are $85 and non-members are $110. Sign up for one race, or sign up for them all!

Races included this year:

Nov. 15, 2014 at 9am – Harris County Turkey Trot 5K

Dec. 6, 2014 at 9am – Rivercenter Nun Run 5K

Dec. 20, 2014 at 9 am – Big Dog Jingle 5K

Jan. 17, 2015 at 10am – MLK 5K

Jan. 31, 2015 at 10 am – Super Bowl 5K/10K (required race to be considered for Winter Series awards)

Awards: Runners must run 4 out of 5 of the races (the SuperBowl 5K/10K is required) to be eligible for Series Awards. Series awards will be given at the end of the Series along with a Celebration Party in February. There will be Awards for top 3 overall, Masters, winner in 10 year age groups – all male & female – based on a point system. A medal will be awarded to everyone completing all 5 races.

Registration: Register at Big Dog Running Co store, complete registration form & mail, or register online at www.estartline.com.