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A World Class Event in a World Class City!
What's Your Reason?
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February 25, 2008
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Greetings!
With all the snow and ice this past week I was back
on the treadmill. My dog was not happy about it.
His leash always seems to get tangled in the
controls. No, not really...but he does seem to give me
dirty looks when I head to the gym. Yesterday, I did
see some brave souls training on the snow and ice
covered paths around the Avery Soccer fields.
On Saturday, I was with the guys from Columbus
Running Company filming some video for the
event site and I watched Eric "fit" a first time running
specialty customer with shoes. He did a
great job and she was
very happy. I think we may see her at the Commit to Be Fit 5k or our Cinco De
Mayo event.
In this week's newsletter we have a great motivational
tip from Runner's World Columnist
John Bingham and a new training tip from Coach
Jenny Hadfield. We also introduce CD101 as the
Official Music Partner of this Event. This is a cool
partnership with an official event playlist and lots
of "music stations" set up on the course.
To create the ultimate experience for everyone and
based on the amount of registrations we have been
receiving, we are going to limit our field to the
first 5000 entrants. Do not miss the opportunity to join
us on April 12, 2008 for the 5th Annual Capital City
Half Marathon Presented by Bank of America and the
Commit to Be Fit 5k!
Early Registration
ends
on March 1st. Don't miss the chance to save
$10. Register Now!
Your are receiving this email as your have either
participated in one of our events or are already
registered for this event. To confirm that you are
registered you may check here.
I look forward to seeing you in your training.
If you see me and my dog running on the paths, come
join us........David
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Penguin Inspiration
Blowing in the Wind
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 the race will be
different.
Take a minute this week to make sure you've made
the adjustments you need 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.
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Training Tips from Coach Jenny
Flexibility
Flexibility is a key ingredient for any running program.
It can reduce the risk of injury, improve the range of
motion in a joint and improve your running and
walking mechanics and efficiency.
Stretching only takes a few minutes but it can save
you lots of time on race day. For instance, if you have
tight hamstrings in the back of your thighs it will
drastically affect your stride length. If your stride
length is shortened, you will cover less distance for
every step you take.
Take the time to stretch after your training sessions
when the muscles are warm and more receptive to
stretching exercises. Never stretch a cold muscle.
Instead, complete your stretching regimen after your
training sessions or after 10 minutes of light activity.
Avoid stretching right after long training sessions
that are 90 minutes or more in duration. The muscles
are depleted and fatigued and stretching at this time
can cause further damage.
Instead, refuel your muscles with fluids and food and
stretch later in the day. The long distance athlete's
stretching routine should focus on hamstrings and
quads (thighs), calves and shins, hips, low back and
shoulders and chest. Another great way to
incorporate flexibility training is to do yoga or Pilates
class on your cross-training days.
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It's Officially a Block Party!
Capital City to become Music City!
CD101 has become the Official Music Provider of the
Capital City Half Marathon. We have agreed on a
playlist 60 songs long (a full 4 hours) that we will have
at the event, at each aid station and in the CD101
truck out on the course. We are also going to post the
playlist on the CD101 music store later this week so
you can purchase and download the songs you do
not yet have and train with the songs you will hear on
the course.
I am excited by the energy level of the
Columbus Running Company which has partnered
with Reebok and CD101 to provide a battle of the
bands out on the course. You vote for your favorite and
the winning band will receive some air time on
CD101. With music stations and band stations all
over the course, you are going to be part of one of the
biggest block parties this town has ever seen. For
more information check this out.
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St Patrick's Day in Dublin Ohio
A great training run for Cap City!
John Bingham Racing is proud to partner with the City
of Dublin, Ohio to produce the Dublin Signature Event
Four Mile Race Series. This series will include The
Lifetime Fitness Dublin St. Patrick's Day 4 Miler
on
March 15th, The Cinco
De Mayo Quatro Miler on May 3rd, The Irish
Festival Four Miler and culminate with
THE Thanksgiving Day Tradition, The Flying
Feather Four Miler.
Join friends in Dublin, Ohio for the biggest St.
Patrick's Day celebration in the area! Make
this "running" and "walking" tradition
part of your St. Patrick's Day events and be sure to
also include the City of Dublin's parade! It will be fun
for the entire family, so don't forget your camera! The
Four Miler is for both runners and walkers. The race
begins and ends in Historic Downtown Dublin.
For More Information...
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Commit Columbus!
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.
Go ahead, Commit Columbus.
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What's Your Reason?
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 me at dbabner@johnbingham.com.
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