Ohio’s Pace Per Mile Report for Week of February 27, 2012

You can also listen to my report on Pace Per Mile, the 1st Place for Endurance Radio HERE.

This is Sara from wordstorunby.com reporting on the Ohio race scene for Pace Per Mile Radio. It’s an exciting week here in Columbus as we welcome athletes from around the globe to the Arnold Sports Festival. Good luck to all the competitors this weekend! And, if you are going to be in town, there is still time to register for the Arnold 5K, which includes admission into the expo. Hope to see you there!
Slainte! Is Gaelic for “Good Health” and is used when drinking a toast over a frosty pint. Come celebrate St. Patrick’s Day at the St. Patrick’s Day 4 Miler at Kinsale. The race is on March 10th at the Kinsale Golf and Fitness club in Powell, Ohio. The race starts at 6:00 p.m. and the fully-supported course is open for 80 minutes to accommodate all runner and walkers. The race is $45 through March 09 and $50 on race day if not sold out. All participants will receive a technical gender specific event shirt, Finisher’s medal, First beer (for those 21 and over) and a ticket to see the Reaganomics post-race concert and celebration. The Reaganomics are the Midwest’s most exciting 80’s dance and party band so you don’t want to miss out on this fun event. I’ve run this race before and it just keeps getting better every year. On March 10th, look for me on the course as a volunteer. Register at www.premierraces.com.  

On March 17th, Flannagan’s Bar and Ultrafit-USA is hosting the St. Patrick’s Day 5K at 9:00 a.m. The pre-race breakfast starts at 7:00 a.m. Flannagan’s is located off the 270 outer belt in Columbus at Sawmill and Snouffer Road. The course winds through nearby neighborhoods and finishes up just in time for the biggest ALL DAY St. Patrick’s Party you have ever seen! All participants will receive a good bag consisting of a long sleeve technical shirt, EAS Nutritional product, race number, pre-race breakfast and an all-day pass to the Flannagan’s party. The entry fee is $38 or $45 on race day. The first 150 men and 150 women will receive a special beverage mug to recognize your accomplishment. Register at www.premierraces.com.

And Cuyahoga Falls, Ohio is gearing up for the Shamrock 15K and 5K races on March 11th at Woodridge High School at Noon. Both races are challenging and all finishers deserve a big pat o’ the back when they get done. And while race directors’ promise there’s no pot o’ gold at the top of the Northampton hills, many runners treasure the challenge of doing them. The 15K course is tough and ventures down into the Cuyahoga Valley then back up to finish. The 5K course has rolling hills and still presents a challenge to runners. Register today at www.active.com. Race fees range from $30-$35. All finishers receive a medal and post-race refreshments.      
Until next time, you can find me at wordstorunby.com to share your race day stories or offer feedback. Thanks for listening to Pace Per Mile Radio and see you at the next mile marker.

Stay Connected:
Never miss a state report again! FOLLOW Pace Per Mile and Words to Run By on Twitter. Plus, stay up to date on endurance news, giveaways, contests, tips and training advice. Also, LIKE Pace Per Mile and Words to Run By on Facebook.  

Celebrate Week #8: Cap City Half Marathon Training Report

This week, Celebrate Blog Buttons!

You may have noticed, I have been working on re-designing my site. I still considering switching to self-hosted WordPress (but am afraid to “take the plunge”) and since Picnik is going away in April (this I am not happy about), I decided to try my hand at “designing” before making any major moves anytime soon. The lovely and talented Jenn over at Jenn’s Adventures has a beautifully designed blog that I absolutely love and she also writes a Tech-y Tuesday column, which I find very informative since I am a little technologically challenged. She wrote a post about how to design a Blog Button, but I was still having trouble totally lost, apparently. Jenn is also just about the sweetest person you will ever meet so she helped me set up my buttons. She is pretty-much my blogging hero.

Aren’t they beautiful?! If you think so, grab one! And go to Jenn’s site and grab hers while you are at it!

I had a great training week – it felt so awesome to run, relatively pain free!!

My Weekly Training ReCAP:
  • MON 01/23 – 2 mile training run in 30 min; 15:00 min pace per mile.
  • TUES 01/24 – 2 mile training run in 27 min; 13:33 min pace per mile.
  • SAT 01/28 – 5 mile MIT training run in 1:14; 14:21 min pace per mile. 

I wish I got one more day of running in, but I felt great on these runs, especially the 5 mile run so I am more than happy. Watch out Cap City – we are going to rock this race! 🙂

Until the next mile marker,

In Case You Missed It:

Enter my SunglassesShop.com GIVEAWAY! You have until TOMORROW!

Wintertime Training

Although we had a good run of mild temperatures and sunny days, winter weather has inevitably settled in over Central Ohio. In fact, the first ice storm of the season made an entrance late last night, leaving the streets and sidewalks covered in a slippery glaze this morning. Weather like this not only makes driving dangerous at times, but also leaves running trails and paths less than safe to walk on. I went to bed very late Friday night (or very early Saturday morning, that is) after hearing the news that MIT was cancelled due to inclement weather – the first time that has occurred since I began running with them. While this is a smart call to keep all runners and walkers safe and injury free – on the roads in transit and on the trails – for newer runners or those that may have not previously trained in the winter, it poses an interesting challenge to getting in the scheduled workout.

Ice on my sidewalk!

I remember when I trained for my first half marathon with MIT over two years ago, in my mind it was imperative that I got my workouts in as scheduled. Any deviation from my training plan, planned or not, was stressful and I was initially convinced my hard work to date would be sabotaged. Since then, of course, I have learned how to adjust or tweak my training plans and mileage to my schedule while still getting in the desired workouts and miles. Re-scheduling or modifying a planned workout is not as big of a stressor as it once was, but I understand how difficult it can be for first-time runners. For example, our Cap City Half Marathon training schedule for Saturday said two miles. At least it was a fallback week, right guys?!

So, what exactly should you do to get in your workout and adjust your schedule accordingly? Below are some of my tips to keep you moving when the weather makes an outdoor workout less than ideal:

(Even though you might really want to stay in bed like these girls!)
  • Treadmill up (unless you’re more like me and view the treadmill more as a dreadmill). While I’m lucky enough to have one in my living room, I don’t use it very often. However, it is more than convenient for shorter runs – like this week! I could crank out two or three miles without (too much) of a problem and without even leaving my house, which is nice when the weather is not-so-nice. If you have a membership or access to a local gym or athletic club, you could use the treadmill or elliptical there (after the roads are cleared, of course). Once in awhile, it serves as a nice change of pace to outdoor running.
Sadie probably uses this more than me!
  • Pop-in an aerobics, Zumba or other workout DVD. Anything that gets your heart rate elevated can be substituted for a cardio workout gained purely by running.
  • Focus on your strength. Develop an at-home strength-training routine. You don’t even need the equipment of a gym to be successful! Your own body weight can serve as the only tool you need to work those muscles. Some good strength training moves for runners in particular include lunges, squats, sit-ups, push-ups, planks and leg lifts. You can also use strength-training DVD’s including Yoga, core-workouts or any other of the multitude of celebrity at-home training programs.
  • Turn your house into your own personal gym. There are many things you can at home to get your blood flowing faster. Jog up and down your stairs, do jump-rope or jumping jacks or even give your space a swift cleaning from top to bottom. You would be surprised how many calories you burn while performing regular household tasks a little quicker than usual.
Run, Mom, Run!
  • Switch it up. Substitute your rest day for a day when you can’t get outside and run. For example, although MIT didn’t meet on Saturday, you could get out and run on Sunday, which is typically slated as a rest day. Spend time doing routine family activities on the day you’re home instead and make it known you plan to get out the next day for an hour or so. Most families and friends are more than understanding when you make your plans known ahead of time. Call up a friend or training partner and see if they would like to meet you to make up the miles together. This, way you stay accountable and stay moving, which is the ultimate goal.
  • Whatever you decide to do, don’t panic!If you miss a workout due to unforeseen circumstances, which happen to all of us at one time or another, you won’t derail your training. Pick up and get back on track the next day if you can’t make up a workout. As long as you aren’t regularly missing your runs and make the most of your outdoor runs, you’ll be just fine!

So, while you may not be able to get outside when the weather doesn’t cooperate, but you can still get a good workout in to boost your heart-rate, improve endurance, build muscular strength and flexibility and burn calories. Above all else, relax, have fun and stay safe when you do venture out this winter season.

Until the next mile marker,

My 2012 Race Schedule

I’ve been thinking about my 2012 Race Schedule. I love racing most of the time, but I think I want to take it easy in 2012, especially since I will need some time to recover after running the Goofy. I want to focus on training and making each run count – whether it is a race or not. I am choosing to run races that are familiar to me and therefore, near and dear to my heart. I’ve also been very fortunate the last couple of years to experience several destination races, which as you all know, can be very expensive. I plan to stay mostly local this year to save some cash too. And, of course, there is a chance a random 5K or 4 Miler might pop up that I wasn’t anticipating running, but for at least the first half of 2012, I am keeping it light in terms of racing.  

Goofy’s Challenge January 07-08 (Walt Disney World Orlando, Florida)
Yup, that’s this weekend! In fact, I’m probably either on my way to or already in Florida as you are reading this. 39.3 miles over two days! I am running this race in memory of my mom. I’m nervous and excited and want it to hurry up and happen or just never happen at all. Uptight ball of emotions here!
St. Patrick’s Day 4 Miler March 10 (Local)
After a nine mile training run with my MIT crew in the morning, I plan to volunteer at this race. I’ve really enjoyed volunteering at a race the last two times I have done it and serving is how I want to give back to the running and racing community.
Glacier Ridge 5K April 22 (Local Metro Park)
This race is part of the Greenswell Wellness in the Woods Race Series. Their series showcases the sustainable activities at local metro parks while encouraging an active and healthy lifestyle by getting out and getting moving! These are all smaller, family-friendly events, and I really enjoyed the one I ran last year. From now until January 31, all races in the Wellness in the Woods series are only $19.99.
Cap City Half May 05 (Local)
What can I say? I have run the Cap City Half twice and the Quarter once and it is definitely one of my favorite Columbus races. This event is truly a celebration of athletes, young and old, fast and slow. And since Columbus is celebrating its Bicentennial this year, Cap City is a party you will not want to miss out on. In fact, the Byers Xtra Mile Finish Line Party will lead the celebration with “Champagne and Chocolate,” a signature element of the Capital City Half Marathon, along with food, drink, music and much more. Plus, Cap City is the official spring Half Marathon of MIT so I am looking forward to running it with my Lucky 13 team. Come celebrate the Bicentennial with over 12,500 of your closest friends – including me!

Race for the Cure May 19 (Local)

I try to run this race when I can because breast cancer has and will effect so many women in my life and the lives of people I know. I plan to run-walk this race with my mother-in-law this year, who is herself a survivor of breast cancer.

 Emerald City Half September (Local)

I love this Half Marathon too! I ran this race in 2010 and PR’d it so it also has a special place in my heart. Last year, I ran the Quarter with Mandy and we agreed to run the half together this summer! I can’t wait!

 Columbus Half Marathon October 21 (Local)

Columbus is the Fall training race for MIT and 2012 will be my fourth year in a row running it. This is a great fall race – a flat course, full of entertainment and a great tour of Columbus. Someday I would like to run the full marathon, but that will just have to wait a few more years!

Batelle Darby 5K November 04 (Local Metro Park)

Another Greenswell race that I plan to check out. This is one of my favorite Metro Parks near me and can be rather challenging to hike with hills and steep ravines. Absolutely gorgeous in the fall so I am really excited to run this 5K!

Flying Feather 4 Miler Thanksgiving Day (Local)

This race has become a family tradition that I look forward to every year. 2012 just might be my year for a PR!

So that’s it for now. How are your race plans shaping up for 2012? Anyone have a race to recommend that they just can’t help but run every year? 

Until the next mile marker, 

Ohio State Report for Week of December 26, 2011

 Ohio State Report for Week of December 26, 2011

You can also listen to my report HERE.

In the words of Alfred Tennyson as we welcome the New Year, “Ring out the old, ring in the new; Ring, happy bells, across the snow; The year is going, let him go; Ring out the false, ring in the true.” This is Sara from wordstorunby.com reporting on the Ohio racing scene for Pace Per Mile Radio.

What better way to ‘ring in the new’ than with a road race? I know running has become one of my favorite holiday traditions and that is why I will be volunteering at the 2012 First on the First, presented by M3S Sports on Sunday, January 01 at the OhioHealth Westerville Medical Campus. This 5K course will start your New Year off on the right foot with a tour of Westerville and a traditional feast consisting of roasted pork, sauerkraut and black-eye peas at the Finish Line. Participants can register through race day for $40 or a make it a family affair and register four of your relatives at $25 per person online. Packet pick-up is at Fleet Feet Sports in Lewis Center. There is also a 2K Fun Walk for $25 through race day.
If you’re in the Toledo Area, you may want to check out the 10th Annual Hangover Classic 5K (right after the Midnight Special 5Kthe night before!). The Hangover doesn’t start until 2:00 p.m. so you have plenty of time to stay out late and sleep it off in the morning. The race starts at the Monclova Community Center in Monclova. The race goes on rain, snow, sleet, ice, or well, hangovers so “just man (or woman!) up” and get out there to run. The course is fast and flat and is out and back so follow the crowd and you should be just fine! As long as you are not cranky from lack of sleep or too hung-over, the race organizers allow race day entry for $3.00 for everybody. You can’t beat that special. Need more information? Just crawl out of your nice, warm bed and run!  
On your marks, get set, GO! Registration for the 2012 Air Force Marathon, Half Marathon, 10K and 5K opens on January 01. The 2012 featured Aircraft is the B-2 Spirit. Register online at www.usafmarathon.com and on the 1st to receive the New Year’s price – it goes up on January 02. The race takes place at the National Museum of the United States Air Force on Wright Patterson Air Force Base just outside of Dayton. Please be advised, register early because this race will sell out! It did in 2010 and 2011. I ran the half in 2010 and it is one of my favorite races so far. The course is fast and flat and nothing compares to receiving a commemorative medal from Air Force senior leaders. The course is a Boston Marathon qualifier and offers free pace teams.    
This is Sara from wordstorunby.com wishing you all a safe and joyous New Year! Thank you for listening to my report on Pace Per Mile Radio. As always, you can contact me at wordstorunby.com to share your race-day stories, offer feedback or find more information about these featured races. Thanks for listening to Pace Per Mile Radio and see you at the next mile marker.

Stay Connected:

Never miss a state report again! FOLLOW Pace Per Mile and Words to Run By on Twitter. Plus, stay up to date on endurance news, giveaways, contests, tips and training advice. Also, LIKE Pace Per Mile and Words to Run By on Facebook.