Learn to Run a 5K
Starting Wednesday August 18th at 7pm, Kari Drouhard (trainer) will be leading a running group.
This program will train participants to complete a 5k race. We will be running in the Cat Caper race, which is held in Clintonville on Sunday September 25th. The cost of this program is $85, which included a 6 week training program with tips on how to map runs and long their distance and the registration fee for the Cat Caper. The group will do one run together (on Wednesdays at 7pm Lane Ave. studio location) each week and each participant will get homework to complete by next meeting. If you have felt like a 5k may be too difficult this program is not too strenuous and will fully prepare you if you put in the work.
To sign-up or for further questions contact Kari at kari@columbusfitness.com
Margaret’s First Sprint Triathlon!
I’m so excited to be able to say I’ve completed my first sprint triathlon! I’ve always wanted to do one but the swimming portion has always really intimidated me. I’ve been cycling and running for years so I wasn’t too nervous about either of those events.
My friend Megan is who approached me about doing it together…the problem was it was only one month out on the day that I actually signed up for it. But I figured now was as good of time as any. The events were .25mile swim, 12 mile bike ride and 2 mile run. I’ve been working out consistently for months, so all I would just have to do is get focused on the swimming and practicing the transitions from swimming to cycling and cycling to running. Which is exactly what I did ….2 weeks before the event….ooops!
The morning of the triathlon I was so amped up! 4:30am did not seem early at all. I was wide awake, excited to get my bike and gear together and enjoy a hot cup of coffee. I was just so excited that I had commited to doing this and not all too concerned with achieving any sort of record breaking times.
The weather couldn’t have been more perfect. A bit overcast, warm and calm winds. The event took place at Alum Creek. Once we were there and had registered and gotten our numbers I started to get nervous. But it was a good nervous, I just wanted to get going already!
Finally it was 7:36am and it was time for the 30-39 age group t get in the water for the start line. I should mention this was an all women’s tri and everyone was excited and cheering each other on. The whisthle, blew and we were off. It is really exciting and scary to be with so many other bodies in the water all swimming as fast as they can. I remember distinctly thinking to myself as I go going and looked around, “What the hell am I doing!” But that thought soon vanished and it was go time!!
I knew my swim would be my weakest point because I had only started practicing laps one week before the event and I have never swam laps in my life. My strategy was to do the best I could at the swim and make up time on the ride and run. Which is exactly what I did. Everyone had killed themselves so much on the swim that they were just walking out of the water to their bike transition, I used that opportunity and sprinted out of the water and to my bike.
I killed it on the bike passing most everyone. When I transitioned to the run that was definatley challening because my hamstrings were SO tight. However, after the first mile I loosened up and picked up my pace. I simply ran as fast as my legs would go because I knew the end was near.
Beat red in the face and breathing like my lungs were going to explode I made it to the finish. I was so excited not to be last. Well, later on that day, after my friend Megan and I had already left and driven home we found out that each of us won 2nd place in each of our age groups AND I won 5th place OVERALL! 
I couldn’t believe it. I was not expecting to place that well at all. My total time ended up being 1:07:41
So what’s next? Another triathlon of course! I’ll keep you posted on how that goes.
How Old Are Your Running Shoes?
Spring is here and many people have started to head outside and begin or continue their running program. Have you recently begun running? Are you tracking your miles each week? As you are tracking your miles each week, are you also keeping track of the miles on your shoes? It is very common to keep track of how many miles you are running each week, but the amount of miles put on your shoes is an important thing many of us overlook. Wearing shoes that are worn and no longer provide support can cause a lot of problems that we all want to avoid.
Why is proper foot support in our shoes important?
If your shoes are not providing proper support, it could result in an injury that could have been avoided with a new pair of shoes. In fact, exercising in shoes that have too many miles on them is one of the leading causes of injuries to the lower extremity. Some of the injuries that could result from unsupportive footwear are shin splints, plantar fasciitis, stress fractures, and patellarfemoral syndrome (knee pain).
How often should my shoes be replaced?
It is very important to replace your shoes because they lose shock absorption. Running shoes should be replaced every 400 miles. At 400 miles, shoes can lose up to 80% of their shock absorption. You may have a pair of shoes that are brand new, but have been sitting in your closet for a year. These shoes need to be replaced as well. After a year of just sitting on a shelf, shoes lose up to 50% of their shock absorption. If you notice that your knees or feet are beginning to hurt, it may also be a sign that it is time to invest in a new pair of shoes.
Where should I go to get running shoes?
A good place to go to get new running shoes is a specialty running store. Some examples of these stores are Front Runner, Fleet Feet, etc. In some stores, they have trained their employees to watch you walk and suggest shoes based upon the kind of support your foot needs. Then they may allow you to take the shoes outside and run in them to get an idea of how they will feel when you are exercising. Avoid buying shoes off the internet. When you buy online you have no idea how long a shoe has been sitting on the shelf, versus in a store the turnover in stock is likely to be more often. Remember, a shoe can lose 50% of it’s shock absorption sitting on a shelf for a year.
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