Running

BIG NEWS & our first FIT Freebie contest!

 

BIG NEWS!

Living Fit [Columbus] will be partnering with lululemon athletica Polaris [also known as PTOWN] to host a Thursday night social run!  The group runs will begin MAY 8th, and will be promoted as ptown run club.  Come join us and bring a friend!

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Have we told you how excited we are?!

We are ecstatic!

To celebrate, we are doing our very first giveaway!  LIKE + SHARE + JOIN&CLICK!  

To enter, complete the following by MAY 8th…

1.  LIKE Living Fit [Columbus] on Facebook

2.  SHARE one of the following…

    • SHARE this post from Living Fit Columbus’ Facebook page to your timeline or a friend’s timeline OR
    • SHARE a fitness-related photo on Instagram and tag it #livingfitcolumbus – if its a running pic, feel free to also tag it #ptownrunclub

3.  JOIN&CLICK – Attend one (or more!) of the following & join in our group photo session…

    • lululemon athletica fun FIT session this Thursday, April 24th @ 7:30PM at the Polaris store; get some new gear & discuss your FIT goals
    • our group meetup at the Capital City Half Marathon on May 3 @ the post-race 13.1 mile block party; more details to come
    • ptown run club kickoff run on Thursday, May 8th @ 6:30PM in Town Center lot, Historic Dublin; more details to come

May FIT Freebie includes…

  • lulu reusable lunch tote (choice of red or teal)      
  • $5 Starbucks card  
  • #livingfitcolumbus or #ptownrunclub momento
  • Honeystingers organic energy chews

Winner will be announced on Friday, May 9th on our blog @ LivingFitColumbus.wordpress.com and our FB page.  So get going… Like, Share, & join us for a CLICK!

 

Disclaimer:  contest is only open to readers within the United States.  Living Fit [Columbus] has not earned commission or kickbacks on any of the giveaway items.

Saturday morning group run

 Screen Shot 2014-04-11 at 6.11.29 PMOur Living Fit Columbus running group will be meeting tomorrow morning for an 10 mile run.

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 Our longest training run before we taper for race day!

Details:

  • When ~ Saturday, April 19 @ 9AM
  • Where ~ meet @ north end of the Olentangy Trail ~ near Hills Market & Worthington Hills (see below)
  • Mileage ~ Most of us are training for the Cap City Half Marathon.  Beginning runners will cover 10 miles while  intermediate runners can do more.

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Cap City Half Marathon updates…

  • Register soon!  It may sell out!
  • Join our team #LivingFitColumbus when you register (sorry, no incentives, just social support!)
  • Read our weekly post from last week on Training Tips for the Final Month

 

See you in the morning!  

Come sweat with us!

Fitness Spotlight [David Babner]

 

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Expertise:

David Babner is a Dublin resident and enjoys running, fitness, wellness and giving back to the community.  A former Babner profileattorney, he is now popularly known as the Race Director of the upcoming Capital City Half Marathon, as well as several other signature race events.  In 2002 he founded M3S Sports, a Columbus based race management company.  David, along with his M3S crew, played a significant role in the transformation of the Columbus running industry, helping make it a lifestyle available to all, in contrast to the previous days of just elite athletes and competitive sporting events.

Some of David’s other FIT accolades include…

  • Helped pioneer the 4 mile race distance, which is growing in popularity around Columbus
  • Appointed to the Greater Columbus Sports Commission’s Board of Commissioners, 2012
  • Nominated for National Race Director of the Year, Road Race Management, 2011
  • Awarded ‘Angel in the Community’ award for creating the ‘Be A Champion Youth Training Program’ for Columbus Youth, 2011

For the love of running:  

David’s dad was a runner, back in the 70s-80s when it was mostly a male dominated, competitive sport.  His dad fit the stereotypical ‘runner’ type – a skinny, middle aged guy who ran marathons.  David completed his first race at age 9 and has been running ever since.  As time went on, he grew a passion for changing the face of the running industry, allowing people of all lifestyles, ages and genders to call themselves a ‘runner.’

Favorite FITness memory or accomplishment

  • Personally – Completing his first half marathon in Indianapolis (2002)
  • Professionally – After the inaugural Cap CIty race concluded in 2004, once all runners had crossed the finish line, it felt surreal.  He was proud to have helped produce a successful half marathon & celebration for the running and walking community in Columbus.  David stated, “I feel very lucky.  I get to throw parties for a living to celebrate people that have committed to an active, healthy lifestyle.”

Cap City has increased participation over 400% since its debut, due to both the growth of the running and walking community, as well as the growth of the city of Columbus.  The demographics have changed completely since David’s early years; today approximately 65% of participants are women and the average participant age is 36.  M3S has truly transformed running into participation and celebration for all!

Some of David’s favorite things…  

  • Favorite FIT place around Columbus:  
      • David runs with a lot of different training groups and enjoys the  Olentangy Trail when group running.  If flying solo, he can be found on the running trails in Dublin, especially Glacier Ridge, as well as the various golf course paths.
  • Workout routine:  
    • David exercises 5-6 days per week.  He runs 3-4 days for both physical and mental wellness, giving him time to think and reflect.  He also strength trains 3-4 days, typically at a club, his favorite being Kinsale
  • Favorite race distance(s):   
    • He really enjoys the half marathon distance and tries to do one per year.  More recently, the 4 mile distance has become a favorite as well.  He literally ‘ran into the idea’ while running from Corozon to Glacier Ridge Park back to Corozon, the now popular route for the Flying Feather Four Miler.

For popular four mile races and other event series, check out M3S events HERE.

 

David was a pleasure to talk with and is genuinely interested in helping Columbus become a FIT community.  I’ll close with one of M3S’s mantras ~

Get Fit.  Stay Fit.  Live Fit!

Also read our previous post, TEN REASONS TO RUN CAP CITY, featured on our blog and on LiveCbus.com!

 

Saturday morning group run

lulu manifesto tip of the week – Sweat once a day to regenerate your skin Screen Shot 2014-04-11 at 6.11.29 PM

Come sweat with us!

Our Living Fit Columbus running group will be meeting tomorrow morning for an 8-10 mile run.

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Details:

  • When ~ Saturday, April 12 @ 9AM
  • Where ~ meet @ Starbucks in Historic Dublin and run the Dublin Rd trail
  • Mileage ~ Most of us are training for the Cap City Half Marathon.  Beginning runners will cover 8 miles while  intermediate runners are encouraged to do 10.

 

Cap City Half Marathon updates…

  • Register soon!  It may sell out!
  • Join our team #LivingFitColumbus when you register (sorry, no incentives, just social support!)
  • Read our weekly post from earlier this week on Training Tips for the Final Month
  • Coming soon – an interview with David Babner, Cap City Half Race Director

 See you in the morning!

Half Marathon training tips – final month

Happy Hydration Wednesday (sounds better than Hump Day!)     

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Thousands of runners around Columbus are counting down the days to the Cap City Half Marathon on May 3.  Our group has seven runners training for it, several of which are first-timers.

Here are FIVE tips to carry you through the final month of training…  

  1. As your long runs creep past 60-90 minutes, some people begin to use ‘fuel’ while running.  You CAN run a half marathon without fuel (just drinking water), but I typically do refuel around the 60 minute mark.  I LOVE Honeystinger chews but other popular favs are Gu (liquid & chomps) or even just Gatorade.  SEE WHAT WORKS for you during training runs, as you don’t want to try something new on race day!
  2. I don’t recommend trying any new type of fitness that you haven’t tried before, just to be safe.  Insanity, CrossFit, Speed work… if your body isn’t used to it, no sense subjecting yourself to injury this late in the game.  Wait until after race day.
  3. The same goes for pre-race breakfast as well as your race-day outfit.  Try something NOW, during your long training runs, to make sure your body likes it!  My go-to pre-race meal is typically half of a whole grain item with [yummy oh-so-delicous Krema Nut] peanut butter and a banana.  I stay away from coffee on race day, but I know runners that gulp it.  I also ALWAYS test out my outfit at least once.DSC_0266
  4. If you need new shoes, DO IT NOW.  I recommend at least 3-4 weeks of running in shoes to break them in.  I made the mistake of buying new shoes one week before running the Pittsburgh Marathon… you do NOT want the blisters I ended up with, not to mention a potential injury!
  5. Tapering is an important part of training.  More on this later.  Don’t go too hard those last couple weeks.

I’m sure there is other good advice out there, but those are my top five pointers.  Enjoy your last month of training… all your hard work is about to pay off!

Do you have any TIPS for that last month of half marathon training?  

Please SHARE and send COMMENTS!

 

Fitness Spotlight [Teresa Turnbull]

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Expertise:1795672_10203073634981101_771749802_n

Teresa Turnbull is a veteran runner with 20+ marathons (coming up on the big 2-5!) and several half marathons and other race distances on her accomplishment list.  She spent nine years in the Army, getting her in ‘military fitness’ shape and has been running ever since.  Teresa pioneered the Dublin LifeTime Fitness Run Club where she coached and trained runners for several years.  She has also run with Columbus Running Company and is now on the MIT [Marathoners in Training] coaching staff, leading the 10 minute pace group [P10s].  Tt or ‘Coach’ as we call her, has inspired countless runners, new and veteran, to complete races of varying distances.  When she is not running, she can be found at her ‘day job’ – a staff accountant for a local CPA firm.

We met Teresa for coffee [Starbucks in Historic Dublin, of course] and here is what she had to say…

How did you get into distance running?

Between the Army and soccer, I have always had a running background.  My first distance race was in 2004, the inaugural Cap City Half. I got my very first 1/2 training schedule from Jenny Hadfield. I loved the half and decided to train for Anchorage Alaska’s Mayor’s Marathon. The race and finish were amazing…. my kids were there, my son ran the finish with me, cancer survivors surrounded the Lake of Hope….  it was so freeing, the best sense of accomplishment!

What is your proudest fitness achievement?

Finishing my first marathon in Alaska.  I like the half, but to run a full, you really have to dedicate yourself and want it.

PR-ing in the Detroit Marathon (2008) ranks right up there too!

Motivation for LIVING FIT:  I love distance running!  It is so freeing, so good for your soul… its very therapeutic.

Favorites…

  • race fuel:  Honey Stinger Orange Blossom energy chews
  • pre-race food:  Pasta & vegetables
  • race distance:   The Marathon!
  • race:     Akron Marathon ~ run it the last seven years consecutively!
  • FIT place around Columbus: Dublin Road trail
  • workout: Tie between a long run or hip-hop fitness (gotta mix it up!)

 

 

Running Field Trip – Columbus Running Club

We teamed up with Columbus Running Club Dublin, aka the Cbus Pacers, for their St Patty’s Day Run.  It was a GREAT experience!

The FREE group runs start at the store every Saturday morning.  They have multiple pace groups and cover varying mileage.  This week we ran 8 miles on a 4 mile out & back course, although many other runners did mileage according to their own personal running goals.  CRC puts water along the route if you need a little fuel during your run, so we took advantage of that.

Back at the store (after the run), there were goodies including coffee and green snacks, as well as a photo booth type setup to snap a quick picture.  It was sponsored by one of my favorite brands, Saucony.. #FindYourStrong.

It was a fantastic run and we will surely meet up with them each season for some of our longer runs.  Thanks CRC!

Joined up with CRC for a day!

Joined up with CRC for a day!

Previously Posted on March 14:

We will normally do our ‘Running Field Trip’ on the last Saturday of the month, however, tomorrow is Dublin’s St Screen Shot 2014-03-08 at 11.15.17 AMPatty’s Day Parade, so Historic Dublin will not be a good place to run…

Join us for our first of many field trips!

Details:

  • When ~ Saturday, March 15 @ 8AM
  • Where ~ meet @ Columbus Running Company in Dublin  | 6465 Perimeter Drive | Dublin, OH 43016
  • Mileage ~ 7-8 miles if training for the Cap City Half
  • Paces include SEVERAL!  CRC has a lot of different pace leaders, we are excited to check it out!

2525123 Run CAP CITY with us  Our Living Fit Columbus running group is training for the Cap City Half Marathon this spring.  Half details…

  • Register soon ~ The event may sell out!
  • Join our team #LivingFitColumbus when you register (sorry, no incentives, just social support!)
  • Stay tuned for Half Marathon training tips on the blog and at the group run each week

Speed Training // Fartleks & intervals & tempos, oh my!

[t gellenbeck]

Speed training is a key ingredient in any Personal Record [PR],  although I wouldn’t advise it for beginning runners (as injuries could creep up).   When running my second half marathon, I took TEN MINUTES off my finish time, simply by adding in some key speed & hill sessions!

While your weekly long run is vital for endurance & getting your body used to the ‘pounding of the pavement,’ speed training is beneficial in many ways…

passion to push

  • helps build stamina that will allow you to run faster and stronger (who doesn’t want those benefits?)
  • improves running form
  • increases your VO2Max (helps with energy production)
  • helps you PUSH through mental barriers of doubt & discomfort ~ you CAN keep going!
  • is a fat-blasting, metabolism-boosting workout! Bonus, yay!

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  • Fartlek [speed+play] – accelerate when you feel like it, then back off when you want… have fun with it!
  • Interval Training – vary speed/intensity for a set amount of time, followed by a recovery period .  Think ~ jog 2 minutes, sprint 1 minute, repeat 5 times.  For a hard one, try Bart’s Yasso 800‘s training plan… 10 = ouch!
  • Tempo Run – warmup followed by a sustained effort run (typically at or just under 10K pace) finished with a cool down.  Runner’s World suggested tempo distances are 2+ miles for 5k training, 4+ miles for 10K, 6-8 miles for the half and 8-10 for the full marathon.
  • Hill Work – hill repeats or running rolling hills – help increase leg strength.  Most people hate them!

 

How often should I do speed training?

  • Beginning runners – build your base mileage and “healthy” running regimen before you introduce speed.
  • Intermediate runners – choose one day (we do Tuesdays) to alternate the various types of speed work each week.  Then allow yourself recovery time before doing another ‘hard’ day.
  • Advanced runners – the elites typically have two-three speed drills per week.  A common schedule has intervals/hills on a Tuesday, then tempo on a Thursday.

On a final note, may as well make this a life lesson too 🙂

Speed work can teach you ‘how to keep going when the going gets tough’ which can be applied to running, but also life in general.  One of my favorite quotes about running comes from [one of my favorite actors] Will Smith…

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Will Smith’s Key to Life #1 – Running:

When you’re running and that voice in your head that starts saying to you, “slow down, your ankles are hurting” tries to get you to stop, that’s when you keep on running and breakthrough.  When you learn to defeat that person inside that tries to get you to stop, you can defeat anything that stands in front of you. Anything that’s blocking your way toward your true purpose, destination and goal.

Watch his video clip HERE!

For more on speed training, visit our ‘source’ sites…

Photo credits to… 

www.runwithjess.com

moirarogers.com

Living Fit Run Club weekly run update

Our Living Fit Columbus running group will be meeting tomorrow evening (rescheduled from this morning).  Weather is showing 43 degrees, so warmer than our last few Saturday AM runs!

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  • When ~ Sunday, March 9 @ 5PM
  • Where ~ meet @ Starbucks in Historic Dublin and run the Dublin Rd trail
  • Mileage ~ 3 mile out & back run = 6 miles total
  • Paces include 9:30-10 min/mile – led by Teresa & 11:30-12 min/mile [a run/walk group, no pace leader]

Our Living Fit Columbus running group is training for the Cap City Half Marathon in Columbus this spring and the Emerald City race in Dublin this summer.  Join us for a run sometime!

RUNNING TIPS from the trail

Our LivingFit running group meets on Saturday mornings. As we’re covering mileage, RUNNING TIPS Benefits of runninginevitably become part of the conversation.  Whether you are considering doing your first race, training for a new distance (several friends training for their first Half Marathon this spring!) or just running to stay FIT, it never hurts to take a crash course on Running Tips 101!

And perhaps you think ‘I’m not a runner’ ~ check out Katie’s success story and maybe you’ll change your mind.  Also, love this quote “The difference between walking and running isn’t speed or biomechanics… It’s determination.  If you have the determination to stick with a training program, you’ll soon be a runner.” 

Some RUNNING TIPS to consider this season…

  • Ease into it.     If you are new to running, just getting back into it after taking a break or training for your first marathon ~ EASE INTO IT.  Take walk breaks and don’t increase mileage by more than 10% per week.  Shin splints are common if you do too much, too soon.  Also pushing yourself too hard too hard can result in discouragement or burnout, so don’t be afraid to take it slow in the beginning.  Your runs should be at conversational pace (Boston winner, Burfoot, recommends heart rate b/w 120 & 140).
  • Get a pair of quality running shoes.     I’ll repeat this one.  Get a pair of quality running shoes!  My first running injury (back in 2000, before I was distance running) came because I was running in a New Balance cross training shoe ~ it was not designed specifically for running and it did not fit my foot/stride/gait, etc!  When my knees start hurting on a long run, its almost ALWAYS because I’m in a shoe that has too many miles and I know its time to get a new pair.  Stores around Columbus that are especially helpful include Columbus Running CoFleet Feet, Front Runner and RoadRunner.
  • Set goals for yourself.     What are your reasons for running?  Maybe its running for 30 minutes straight (a GREAT goal for a new runner).  PR-ing on your next race.  Talking a friend into their first ______ [fill in the blank for a distance!]  Losing 10 pounds.  Running ___ miles per week or month.  If you set a running goal, you’ll be more likely to achieve it.  Get it in writing.  Better yet, tell it to your running group (if you don’t have one, come check out Living Fit ~ its FREE!)
  • Nutrition & Hydration.     This one deserves a blog post all on its own.  Your body needs proper fuel to be able to run, so make sure you are eating a healthy, balanced diet.  There are so many ‘trends’ out there (Paleo, Advocare, Clean Eating, South Beach, etc) just choose something that works for you based on your goals.  If someone is running to lose weight (see Eating Healthy) and someone else is running to PR for a half marathon (see Eat Like a Runner), their diets and calorie intakes may be different.  Also, make sure you are drinking enough fluids ~ trainer Chris Powell recommends half your body weight in ounces (for example, a 140 pound person needs to consume 70+ ounces of water per day).
  • Be mindful of injury prevention.     Be sure you’re in the right shoe.  Don’t climb mileage too quickly.  Hydrate.  Rest or alternate running days.  Stretch (after warming up).  Although you can’t eliminate injuries (we have all had one at some point!) you can minimize your risks to them.

I’ve been running distance races for 7+ years and I still enjoy brushing up on my running tips, especially when talking and working with runners training for a new distance.

We will update this blog to expand upon each of the TIPS above as the training season progresses.

Do you have any TIPS that helped you go from walker to runner?  Or when you were training for a new distance?  Please SHARE and send COMMENTS!

For more information, check out some of our favorites..

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