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.

07.21.15 |

The Numbers Game

running numbers

Ask any runner to tell you something about their last run and you’re guaranteed to get information pertaining to numbers. From bib numbers to mileage, runners are constantly talking about numbers.

Ask a runner to tell you about their nutrition or hydration and they’ll throw out numbers like needing to drink so many ounces per mile or eat a GU at mile 8.

Ask a runner about their gear and they’ll let you know whether they have a Garmin Forerunner 15 or Forerunner 610. They’ll even tell you how many miles they’ve logged on their device.

Ask a runner about their shoes and they’ll talk about how they have a 12mm heel drop, or a 0mm heel drop. Or maybe they’re now running in a Mizuno Wave Runner 11. Again, with the numbers!

Ask a runner how they train and you’ll hear about running 30 – 60 minutes on tempo days, or 3 hours on a long run, which they woke up at 5:00am to beat the 89° temperatures expected at 8:00am.

Runners love numbers whether they know it or not. It’s like an unwritten law of running that if you run, you will become obsessed with numbers. In the end, it’s a big numbers game and every number counts.

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.

06.25.15 |

Research Your Races

Marathon season is coming! Many groups are training for upcoming fall full and half marathons and now is the time to get your race day plans set in stone. Sure, you may not have your race for another five months, but believe me when I say that doing your research will pay off.

So you just registered for a race, what next? Well, if you’re on the website still, go over to the section on the course map and look at it ASAP. Find out where all the hydration stations are located. Is it every mile? Every other mile? How far apart are the electrolyte stations? This is crucial information to know if you plan on relying on the race to provide all your hydration needs. Bigger races tend to have more frequent water stop and usually will have electrolytes every other mile in between water stops, or every other mile with water stops at each mile.

While staying on the course map, find out where the nutrition stations are located and what source of energy they are providing. Are they giving out Gels or GUs? Or are they doing Chomp Bloks or energy bars? Maybe all of the above? If you are planning on using the energy sources the race provides, train with what they will have. Race day is not the time to figure out whether or not a GU works for you. You will have plenty of time in training to learn what works and what doesn’t. If you don’t have any luck with what the race is offering, you may need to bring your own energy source.

Again, on the map, find out where the important amenities are. Know where there are bathrooms, medics, and other important areas are located. This is just good stuff to know. You never know when nature will call. Maybe you haven’t peed during training in the summer because it’s been hot and you’ve been sweating out all your fluids, but that’s not to say come fall you’ll be sweating less and needing to pee more. Stranger things have happened. Medic stations aren’t just for people with major injuries. They can help you with everything in between. When doing the Savannah Marathon in November of 2013, I found myself needing to get some vasoline at mile 13 for chaffing, then needing some salt and Tylenol at mile 22. Definitely not a major issue, but knowing they were available to make my run comfortable helped me have a great race. Don’t let little issues ruin your race. Know where the medic stations are. Finally, this may be a no brainer, but if you’re traveling out of town to go to a race, it’s important to know. Learn where your start and finish lines are at in relation to where you’re parking. Most races start and finish either in the same area or close enough to the same area. Some, however, do not. If your race starts and finishes in two totally different locations, make sure you purchase a ticket for a shuttle, or make arrangements with a friend or family member to get you from one point to the other before and after the race.

While on your race’s website, peruse the rules. Know what you can and can’t bring or do. No one wants to get kicked out of a race because of something silly that was overseen like wearing headphones or bringing a stroller or a dog. Most races allow headphones, but be sure you know what is and is not allowed at your race. When in doubt, leave the music at home, or use a speaker option if you can’t run without music. Still, it’s sometimes a courteous thing to leave them at home, especially if your race has entertainment along the course. Now I’m no musician, but I do know they’re used to playing evening gigs, so for a band to be up at 7 AM prepping their gear so they can play at 8 AM on a weekend totally deserves your attention. Especially if they played a gig the night before. Plus, you may be missing out on an amazing local band. Give these artists the same respect you’d give a volunteer along the course because they too are giving you their time.

If you’re traveling out of town, see if there are any hotels that are giving discounts for runners and book in

Tuba Players at Soldier Marathon

“Special to the Ledger-Enquirer Mark Foster, left, and his identical twin brother, Todd, 1992 Hardaway High School graduates, pose during the 2014 Soldier Marathon in Columbus. They ran with sousaphones, also known as marching tubas, to raise money for House of Heroes, which repairs homes for military and public safety veterans and their spouses.” Read more here: http://www.ledger-enquirer.com/2015/01/11/3498580_costumed-twins-enliven-marathons.html?rh=1#storylink=cpy

advance. Most hotels tend to get booked quickly when races happen, especially locations that are close to the start/finish line. Research hotels and rates and try to stick with locations that are working with the event. If not, look into travel sites, use rewards points, or get a friend or two to try to work around higher hotel fees. Don’t discount other options, either. You may find the only hotels available are ones that are $300 – $400 a night and require a two night stay, but in places like Savannah, you may also find a quaint little bed and breakfast at the same price. If you’re going to fork out the money, look into supporting a local business like a B&B, especially if you have never been to one!

Finally, if your event has a Facebook page, like it. Read the posts. Read what people are saying about the race because you can learn a lot from what people say. Sometimes you’ll learn water stations ran out of water, or that there was a group of people at the Mile 9/18 point giving out beer and chocolate to runners while wearing kilts and blasting music in their front yard (another true story, and the heroes of the Savannah Rock & Roll Marathon!) You may learn about interesting characters who show up along the race course like tuba players who run the whole race (yet another true story, at Soldier Marathon, and they made the paper!) Pay attention to what previous participants say, though. You can learn a lot about the course and what to look out for from people’s previous experiences.

That being said, take the time to do your research when you sign up for a race. It may seem a little tedious at first, but in the long run (pun intended), you’ll appreciate it. Knowing what to expect will help you better be able to train to prepare for your event.

06.19.15 |

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.

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.

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