Columbus Roadrunners

PO Box 9734
Columbus, GA 31908-9734
706-596-9308
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08.05.15 |

Runner’s Reflections: Holly’s Story

Holly Hattaway after she completed her first 5 mile run.

Holly Hattaway after she completed her first 5 mile run.

A year ago, Holly Hattaway started a Couch to 5K program. She came in with no confidence and doubted her abilities to continue. Her first day out, she felt like she was struggling just to run 1 minute without stopping, but thanks to perseverance, great coaching, and accountability from her new-found running buddies, she was able to not only complete the C25K program, but go further with her running. Now Holly can run over 50 minutes non-stop and has her eyes set on completing a half-marathon.

Holly, who claims to be a slow-but-steady runner, said, “I always thought one day it is going to be easy. I learned quickly, it’s never easy. You just get better. I think that’s important.”

Even with her progress, she still has off days, but realizes that is just a part of being a runner. Some days she feels she is struggling, but she feels like a winner once she hits the track. Her confidence in her abilities has boosted significantly. “I am by far one of the slowest ones in the group, but that doesn’t bother me because I know I am faster than the person reading this article that never had the guts to give the program a shot.”

 

If you have a running story about a success you would like to share, send it to jenteague.357@gmail.com.

07.07.15 |

Need For Speed

Speedwork: Because there's always room for improvement.

Do you feel like you’ve hit a plateau on your runs? Have you trained and trained but just feel like no matter what you do, you’re still running at the same pace? Perhaps it’s time to step up your game and add a little speedwork to your routine!

Speedwork is an extremely beneficial part of training. It’s not just about running faster, but rather running better. It is known to make runners perform more efficiently and has been shown to improve finish times for runners anywhere from a few seconds, to several minutes, relatively.

Active.com suggests runners who partake in Speedwork focus on the following fundamentals to get the most out of their workout, but to apply one or two elements at a time until they become natural before adding more elements to their training habits:

• Focus: Keep eyes straight ahead on a horizontal plane. Avoid tilting your head up or down, right or left.

• Fix: Keep your elbows bent so that your arm is at a 90-degree angle.

• Rotate: Rotate the shoulders so that your hand moves down and backward past the hip with force.

• Hammer: At the end of the arm rotation, have your wrist relaxed and on a hinge so that the hand can follow through as though it is wielding a hammer.

• Squeeze: Keep your arms close to your chest so there is no space between the arms and upper body.

• Pinch: Pinch your shoulder blades together to keep your back straight.

• Arch: Curve the lower back slightly.

• Punch: Punch your knee out and forward in the initial movement from the ground.

• Cycle the foot: When the foot leaves the ground, bring the heel to the hip, followed by punching the knee out and forward. These movements should be made in as much of a straight line as possible.

• Snap: Pull the foot down and back until the back of the leg is straight.

Columbus Roadrunners offers Speedwork training sessions on Tuesday nights at Hardaway High School Track for anyone interested in improving their running. Be sure to check out our calendar for Speedwork routines, or check our Facebook page for updates.

06.08.15 |

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.

10.20.13 |

Fall Couch to 5K

A new season of Couch to 5K training starts up this week! The first week will be held at Cooper Creek Park and then the remainder of the program will move over to Lakebottom Park.

Oct 22, 2013: 9 week program
Target Race: Big Dog Jingle on December 21st
First week of session meet Tues, Oct. 22 & Thurs, Oct. 24 nights at 6:00pm @ Cooper Creek Park
Remainder of session meets Tues & Thurs at 6:30pm at Lakebottom Park

Oct 28, 2013: 8 week program
Target Race: Big Dog Jingle on December 21st
Meets Mon. & Weat 6:30pm at Big Dog Running Co. on Broadway at 5:30

Please remember to make note of the location and time change after this week.

08.20.13 |

Country’s Midnight Express Pick Up

Packet pick up for Country’s Midnight Express 5K will be Saturday, Aug 24 from 6pm until 11:30pm at Country’s Barbecue – 3137 Mercury Drive – we will be located beside the Tshirt pick up table in the parking lot of the restaurant. Look for the Columbus Roadrunner sign.

This is important – please read!

All Summer Series participants must pick up their number from the Columbus Roadrunner table – you will receive your race number & shirt.

Once you pick up your number, please remember to bring it to run. If you forget your number you will have to buy another number – I do not have extra numbers – I will not be able to reassign numbers. The time that is posted for your number will be the time that is figured in the results for the Series.

Bring your Summer Series shirt to have it marked!

Parking is wherever you can find but I recommend you park at Kmart, Publix or the Library & walk to the starting area. It will be crowded so don’t wait until the last minute to park & pick up your number & shirt.

See a volunteer – say THANKS!

08.20.13 |

Couch to 5K

A new season of Couch to 5K training programs start up next week! There are two different locations and times available. Details are below:

Aug 26, 2013: 9 week program
Race: Big Dog Howl 5K Oct 26
Meets Mon & Wed nights at 5:30pm @ Big Dog Running Co.

Aug 27, 2013: 9 week program
Race: Big Dog Howl 5K Oct 26
Meets Tues & Thurs nights at 6:30pm @ Cooper Creek

08.20.13 |

Kids Run Columbus

Kids Run Columbus – Free Training

 Goals:
Promote general fitness
Create lifetime of activity
Promote healthy lifestyle
Basic nutrition
Increase running in the community

Who: PreK – 8th Grade

When: Kick Off Aug 25, 2013
Hardaway High School Track at 4pm.
Meet each Sunday for training at Hardaway Track

Aug 25 – Nov 3, 2013

Goal Races:
Sunday Oct 20, 2013 Kids Run Columbus
Lakebottom Park 4pm

Nov 8, 2013 Kids Soldier Marathon
National Infantry Museum 5:30pm

For more information: www.columbusroadrunners.com

bd@bigdogrunning.com

07.29.13 |

Next Steps Begins!

If you are interested in training for the JVA 10K Sept 7 -come join the Next Steps program on Tues & Thurs evenings at Cooper Creek at 6:30pm.

07.22.13 |

Jeff Galloway Program Half Marathon Training Begins

Date & Time: Saturday, July 27, 2013 7:30 am
Location: Big Dog Running Co. on Broadway

The Jeff Galloway Program is very excited to be beginning its third big year in Columbus. Over the past two years nearly 200 members trained for and completed either a full- or half- marathon by adhering to Jeff’s run/walk approach to training.

On Saturday, July 27, we will host our Soldier Half Marathon kick off run. If you have ever dreamed of completing 13.1, join us for free on Saturday morning and find out what it’s all about. Wear your running clothes because we will be running–rain or shine.
If you can run 3 miles, you can do this program and we have groups for all abilities.

For more information, contact the Columbus, GA Jeff Galloway Program Director, Shelly Dinkin shelly.g.dinkin@gmail.com

Be sure to Like the Columbus, GA Jeff Galloway Program on Facebook for more updates.

galloway

04.01.13 |

Couch to 5K Under Way

Tues & Thurs 7pm at Cooper Creek targeting Country’s Midnight Express & United Way 5K. Click here to learn more.

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