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Registration is Almost Full!
Registration is 65% full and Fees Increase on April 1!
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Greetings!
It is Spring In Columbus! The running and walking
paths are free of snow and are full of runners and
walkers preparing for the Capital City Half Marathon
and Commit to Be Fit 5k.
If you are receiving this
newsletter it is because you are already registered for
the 2010 Capital City Half Marathon and Commit to
Be Fit 5k or we think you might be interested in
joining
10,000 of your closest friends for a 13.1 or 3.1 mile
block party.
Call it Momentum, a Tipping Point or just being ahead
of the curve a bit, Columbus has exploded with
positive energy and embraced the healthy active
lifestyle. Everywhere I go, everywhere I speak and at
every event M3S Sports produces, it seems everyone
is
training to participate in the 2010 Capital City Half
Marathon or Commit to Be Fit 5k. Thanks to 10 TV's
Andrea Cambern, Mayor Coleman, the City of
Columbus Police Department, the remarkable
support from our partners and the community we will
soon reach our registration limit of 10,000
participants.
Our team has been
working hard to create a remarkable celebration for
you. We have moved the start and finish line over to
Spring Street in front of McPherson Commons, added
Dj's as "live
milemarkers", included Tweet My Time as our race
tracking software and developed the Michelob Ultra
post
race party. Donatos Pizza and
10TV have been joined by an incredible number of
new "best of breed" partners like
Ohio Health, Nationwide Insurance, Cotters, The
Diamond Cellar, Michelob Ultra, Skyy Vodka,
PowerAde, The
Columbus Clippers, The Columbus Blue Jackets and
Muscle Milk.
This is
YOUR event and your new Facebook Fan page has been up for only
a month and the event already has over 1200 fans.
Come
post your questions, comments and training
photos.
Our field is already over 65% sold out and
registration fees increase on April 1. Be part of the
Celebration and Register Now!
"The tipping point is that magic moment when an
idea, trend, or social behavior crosses a threshold,
tips, and spreads like wildfire."
- Malcolm Gladwell (The Tipping Point)
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A Letter From our Medical Director
Darrin Bright, MD
We are less than 6 weeks away from the Capital City
Half
Marathon. Registration is currently at a record high
and we anticipate 10,000 runners and walkers
participating in this year's event. Our medical team
wanted to provide you with some important
information regarding your preparation for the
upcoming event and participating on race day. M3S
Sports takes extraordinary measures to ensure the
health and safety of all participants. However, despite
our greatest efforts, there is still some risk associated
with participating in any running or walking event.
Numerous studies have been conducted on the
safety of participating in running and walking events. It
has been shown that individuals suffering from pre-
existing medical problems are at an increased risk for
developing medical complications during an event.
The most significant of these pre-existing issues
relates to conditions affecting the heart and
cardiovascular system. Unfortunately, these
conditions can be silent until they develop without
warning during strenuous physical activity. We highly
recommend the following suggestion in order to
decrease your risk for medical complications during
the upcoming event:
· Consult your Doctor: Discuss your plans
for participating in the upcoming Capital City Half
Marathon with your doctor. It is important that you
seek consultation with a physician who is familiar with
conditions common to endurance athletes and
knowledgeable about the stresses placed on your
cardiovascular system during race participation.
Based on your age, medical history, and family
medical history, your doctor will assess your risk for
cardiovascular disease. Based on this risk
assessment, your doctor may choose to perform
further testing. The necessity and type of pre-
participation screening will be determined by your
physician.
· Train Properly: We have approximately 6
weeks until race day. Make sure you have completed
the necessary training for running or walking this
event. It is important that we prepare our bodies and
cardiovascular system for the stresses that race day
will provide. This preparation is an important part of
lowering your risk on race day.
· Listen to your Body: Although
cardiovascular events can develop without warning,
there are some symptoms which should be taken very
seriously. Listen to your body during your training and
on race day. Warnings signs for a serious
cardiovascular disease may include: chest pain, chest
tightness, pressure in your chest, or shortness of
breath. Other symptoms may include dizziness,
lightheadedness, or loss of consciousness. If you
experience any of these symptoms during your
training please discuss this with your doctor. If you
develop any of these symptoms on race day please
report them to appropriate medical personnel.
Medical personnel will be easily identified throughout
the course and at the finish line.
Good luck with the rest of your training and we look
forward to seeing you on May 1st.
Darrin Bright, MD
Medical Director, The Capital City Half Marathon
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The Dam Fool 4 Miler - April 10, 2010
The Last M3S Training Race Before Cap City.
Run on Top of The Dam. Join us for one of the most
scenic and breath-taking courses in central Ohio.
This is great way to get in another race before Cap
City.
CLICK HERE to register online now!
Date & Time: Saturday, April 10, 2010 @ 9:00 A.M. at
Alum Creek.
Each participant will receive a short-sleeved
technical event race shirt and finisher's medal.
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Your Remarkable Experience Tip #3.
Make a Plan.
With our event growing to 10,000 participants, over
1,000 volunteers and thousands of spectators, I am
going to provide you with tips that will help you plan for
a remarkable experience.
Tip #3 - Make a plan.
Take the stress out of event day by making
and reviewing your plan for race day. From your
equipment, to where you will park, to where you will
meet your friends and family. Attention to details will
make your experience remarkable.
Here are a few additional tips that recently appeared
in Runner's World from Ed Eyestone that he used
before the Olympic Trials:
THE NIGHT BEFORE...
REVIEW YOUR PLAN Before 6 p.m., think about your
race strategy and pacing, and use positive mental
imagery to envision yourself running strong and
finishing fast. But after six o'clock, give it a rest.
Rehashing scenarios late into the night can trigger the
sympathetic nervous system and make sleep more
difficult.
CHECK YOUR EQUIPMENT Lay out your gear, pin the
number on your race shirt, and make sure your timing
chip is affixed to your shoe.
FUEL UP Eat a typical-size dinner complete with
complex carbohydrates to top off your glycogen stores
and activate the sleep centers of the brain. Although
carbo-loading isn't necessary for races under an hour,
carbohydrates digest easily and tend to serve as
comfort foods. Eat slowly and avoid gorging
yourself.
SET MULTIPLE ALARMS If I don't set at least two
alarms, I wake up every couple of hours afraid that I've
overslept. Don't depend solely on hotel wake-up
calls-they're notoriously unreliable.
KEEP YOUR NORMAL BEDTIME If you knock off and
hit the sack too early, you may end up staring at the
ceiling and inviting more stress when you don't
immediately pass out. That stress can further delay
sleep.
ON RACE MORNING...
TAKE A HOT SHOWER A shower helps wake you up
for an early start time, and passively warms your
muscles, improving flexibility.
EAT LIGHT After eight hours of sleep, your blood
sugar is low. Two hours before your race, eat a
breakfast that will take the edge off your hunger
without leaving you bloated.
STAY LOOSE, THINK POSITIVE As I wait for the start, I
keep my muscles loose by shaking out my arms and
legs. I review my race plan, remember all the
awesome, consistent training I've logged, and wait for
the gun.
There is no more valuable commodity than
information! Make sure you follow the event on Twitter,
become a fan on Facebook, make sure
you are
receiving these newsletters and check the website on
a regular basis.
Over the next few months we will Tweet, Post and
email out a number
of tips to make your experience more remarkable, we
just want to make sure you see it!
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We Need Race Crew!
Come join the party.
We are looking for great Race Crew to volunteer to
help us produce this event. It takes over 1,000
"Crew Members" to make this happen. For more
information
check this out
It's fun, feels great and you get a cool jacket!
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