Old sailors will tell you that you can't control the wind, but you can always set the sails. That seems like the perfect advice for long distance athletes. You can't control what happens in your life. You can't control the small and large obstacles to training. You can't control the demands on your time and energy that you didn't predict. But you can set the sails of your expectations. You can accept that you won't get in the miles you wanted, or the quality workouts you'd hope to and that your experience with race will be different. Take a minute this week to make sure you've made the adjustments you need to make to be successful.

But no one knows YOU better than YOU. Your journey from where you are right now to crossing the finish line on April 12th is unique to you. Listen to your spirit, and enjoy every step.

Is training on a treadmill going to prepare you for the race? Absolutely! Although the optimal surface to train on is the same or similar to the race course (roads), you can train on a treadmill most of the season and still successfully finish the race. Although training on a treadmill is a little easier, it still provides an excellent form of training when the temperature drops to very cold conditions (below 20 degrees, ice, snowy.) Plus it is safe, convenient and a little easier on your muscles, joints and tendons for those who are just getting into their running and walking programs.

Although you can successfully train outdoors all winter, some days it makes more sense to train on a treadmill and get in a good quality session. Plus, training indoors allows your body to acclimate to warmer temperatures (68-70 degrees). If you are a seasoned runner and want to equate an indoor run to an outdoor run, select a hilly course on the treadmill. Using incline or increasing the speed slightly more than you would run outdoors will simulate the intensity of running outdoors. If you are new to running or walking, don't worry about outdoor versus indoor. Get in the training workouts regularly and when the weather breaks this spring gradually shift your training outdoors at least once per week to prepare physically and mentally for running/walking in the race.

We have recently received a number of inquiries regarding our policy on the use of iPod's while running or walking in our event. The answer is that we allow responsible use of iPods and other similar devices on the race course.

If those using the iPods or head sets are doing so in a way that is reasonable and using common sense there should be no problems. Obviously, runners and walkers need to listen to announcements at the start of the event and be able to hear race, city and other officials during the event.

We are again proud to partner with The Arena District as the Host of the Capital City Half Marathon and Commit to Be Fit 5k.

Join Mayor Coleman, Andrea Cambern and John Bingham as they seek to make Columbus the Fittest City in the Nation by the Bicentennial - 2012.

This is a "movement" where every able-bodied citizen in Columbus will run or walk the Commit to Be Fit 5K (3.1 miles) by 2012.

Let us know why you are running or walking in this years event and we may feature your story on the website and be entered to win 2 VIP Credentials for the event. Email us at Stacy@johnbingham.com.