The much anticipated overnight race on the Rocks and Roots trail is here! We are happy you've decided to join us and are eager to see you on the course!
Night running can be challenging. Stay awrae of your surroundings. Pause at intersections if you feel disoriented. ALWAYS follow the trail markers. There are plenty at each intersection. if you haven't seen trail markers after a half mile or so you are no longer on the trail. Retrace your steps until you find a sign.
Headlamps and/or handheld lights are required. Runners without lights will be disqualified and removed from the course. Bring extra batteries!
Leave no trace! Our non-profit and its volunteers work hard to build and maintain these trails. Please do not leave anything on the trail.
Recent storms have taken down a LOT of trees. We are doing our best to get as many of them cleared as possible, but know you may have to hurdle a few trees ;)
Creek crossings. There will be a few. Depending on rain over the next 48 hours they may be low or high. One of our bridges washed away too, so that will be fun. Tip: If the trail looks like it runs right into the water, it probably does! Just look to the other side of the trail and you should see the continuance on the other side. ;)
Thank you for signing up. Have a great run. Have lot of fun. Enjoy the only trail in Central Ohio built for runners, by runners!
Ryan Moran, Race Director
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When - July 13th and 14th. Start times below.
- 50K/50M - 8:00pm on July 13th
- Sunset 10K - 8:00pm on July 13th
- Sunrise 10K - 7:00am on July 14th
- Kids Mile - 8:00am on July 14th
Where: Alum Creek State Park Group Campground. The start of the race is located just off of Lewis Center Rd and just north of the sailing club (Click link for Google Maps location). Watch for Fleet Feet arrows pointing you in the right direction! Please note, this is not the normal starting point for Rocks and Roots events. If you go to the normal spot you will be in the wrong place!
Packet Pickup: Please plan on picking up early. We will have limited resources to handle oacket pick up at the race site July 11th & 12th at Fleet Feet Sports Lewis Center during normal business hours of 10a-8p.
Campsite Check-In:
For those who reserved a campsite at the group camp during registration you may check-in as early as 5:30pm oon Saturday afternoon. Campsites are SOLD OUT. If you do not have a reservation we will not have space for you.
Parking: Parking is NOT allowed in the group camp area for safety purposes. Instead, you will parallel park along the park access road just outsidethe gate to the group camp area. Please leave plenty of space between your car and the cars around you. Do not block any gates.
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Beer Tent - Beer sales are available from 6pm to 1am on Saturday. Proceeds benefit Rocks and Roots Trail Runner's Association
Pancake breakfast - Pancakes, sausage and coffee will be available Sunday from 7am-10am for $5.
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Aid Stations: Aid stations will be located at the Group Camp loop start/finish, at Squatch Start 1.5 miles from the start, 2.5 miles into the North loop, and 3 miles into the south loop. Aid stations will be stocked with water, Gatorade, GU, and other delicious treats as determined by our amazing core of volunteers!
Drop Bags: We will have a tent (or two or three) designated for drop bags located at the 10K loop start/finish, and can be accessed after completing each loop.
Cut-Off Time: The course closes at 10:00am Sunday (14 hour limit - 16:48 pace for 50M). All 50K/50M participants must begin their final lap before 8:00am. Participants will not be allowed to start their final lap after 8am.
In Case of Emergency: In the case of an emergency, you can contact the Race Director at 614-353-6185. If no on answers, or you do not receive a prompt call back, you can call the park office at (740) 548-4631.
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FIREFLY SUNRISE 50K/50M COURSE
The 50K/50M course runs on the south and north loops. Starting from the group camp area, runners will alternate between the south loop running the south loop first in counter-clockwise direction, followed by the north loop in a clockwise direction.
At the start, after leaving the group camp, the route will follow the first peninsula trail before joining the south loop trail at the Squatch aid station, located at 1.5 miles.
Runners will follow the south loop counter-clockwise, passing through the South aid station at roughly 3 miles. Runner will complete the south loop by passing through group camp aid station, before heading out to the north.
After leaving the group camp aid station, runners will again follow the first peninsula trail before joining the north loop trail at the Squatch aid station. The route will follow the north loop to the North aid station at roughly 2.75 miles from the group camp, before heading back south towards the Squatch aid station. At the Squatch aid station runners will continue back onto the south loop.
50K/50M runners repeat loops as necessary.
50K - 5 loops | South | North | South | North | South
50M - 8 loops | South | North | South | North | South | North | South | North
50K runners will finish in the group camp at completion of loop 5.
50M runners completing loop 8 on the north will be directed to the finish at the group camp upon reaching the Squatch aid station for the last time.
Runners are to follow permanent trail markings, except where 50K/50M specific signage is placed.
Click to download.
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FIREFLY SUNSET 10K COURSE
The sunset 10K course runs on the south loop in a counter-clockwise direction starting from the group camp.
After leaving the group camp, the route will follow the first peninsula trail before joining the south loop trail at the Squatch aid station, located at roughly 1.5 miles.
The route will follow the north loop to the South aid statiion at roughly 3 miles before heading back north towards the finish.
On the return to the finish, the sunset 10K route will head directly to the finish in the group camp.
Runners are to follow permanent trail markings, except where 10K specific signage is placed.
Click to download.
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FIREFLY SUNRISE 10K COURSE
The sunrise 10K course runs on the north loop clockwise starting from the group camp area.
After leaving the group camp, the route will follow the first peninsula trail before joining the north loop trail at the Squatch aid station, located at roughly 1.5 miles.
The route will follow the north loop to the North aid statiion at roughly 2.75 miles before heading back south towards the finish.
On the return to the finish, the sunrise 10K route will bypass the peninsula trail and head directly to the finish.
Runners are to follow permanent trail markings, except where 10K specific signage is placed.
Click to download.
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LAST WEEK FOR CBUS MARATHON DISCOUNT
See instructions below
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It's a beautiful sunny morning. You're cruising down the trail having a great workout. You're focused. You're dialed into your pace. You can feel dreams of crossing the finish line this October becoming reality.
Midway through your run you run up behind a group. They are chatting up a storm, having a great time, they don't hear you calling "On your left," they're taking up the entire trail.
You begin to run by them, starting one of the runners in the group who didn't hear you. Instinctually they throw an elbow catching you in the jaw, you react and push back. Angry words begin flying. Your run is ruined. Their run is ruined. it becomes the thing you think about everytime you head out on the trail.
I'd love to think this is a hypothetical.
Sadly this is a very true story that has happened more than once with MIT. Even more sad, MIT is the group that was taking up the entire trail, didn't hear the warning of the runner passing because they were haveing such a great time chatting it up. Shoving matches have ensued. Punches have been thrown.
These situations are easily avoiidable if we follow the rules of the trail.
- Run no more than two abreast.
- Stay to the right.
- Allow others to pass before taking your groups around other groups and runners.
"But Jeff, there was no yellow line...." Think back to geometry clss. Fold the rectangle in half. Stay on the right hand side of said rectangle.
Believe me, I get it. You get lost in the conversations, and the laughter, and enjoying your surroundings.
But, we need to be better stewards of the trail. Mind your surroundings, stay to the right, let individuals, bikes, dogs, monkeys pass before you do. Slowing down to let someone esle pass won't ruin your run.
Alright, that's enough of that. Enjoy the trails. We are blessed to have such a great network of them in our community.
See you on the trail Saturday!
Jeff
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Beginning next week, our Saturday training mileage increases every week for a month. To be safe and to prepare for race day, this is the time of the training session to really zero in on your pre-training cadence. How early should you wake up? When do you eat your breakfast? How much do you drink? How many trips to the bathroom do you need to plan? And very importantly, when do you do your personal Dynamic Warm-Up?
What? A Dynamic Warm-Up? What is that and why is it important?
For the elements of a Dynamic Warm-Up, Laura Comtois PT, DPT takes over the newsletter. Laura is our in-house physical therapist partner with Fit For Life Physical Therapy at Fleet Feet on Polaris Parkway. Laura truly enjoys the detailed analysis, physical assessment, and treatment of runners, walkers, and cyclists. Since 2006, Laura has competed in adventure racing, a long distance, multi-discipline (trekking/orienteering, running, mountain biking, paddling) sport, with her team “Only Mostly Lost.” She’ll help answer your questions, such as:
· What exercises are in a Dynamic Warm-Up?
· Why is warming up so important?
· How long before my run or walk should I complete my warm-up?
· Will 10 minutes of continuous activity, be long enough for my muscles to reach their optimum temperature?
· What heart rate should I target for my dynamic warm-up?
· Should I have already finished my pre-run breakfast and hydration before starting my warm-up?
· Seems like a pretty boring routine, is it really that important?
· Won’t a warm-up of static stretching produce the same results?
· Is it better to do static stretching after a workout as a means of lengthening muscle fibers?
Please read Laura’s attached article and watch the latest episode of our Ask The Experts video series. Then, please take a moment to send us your thoughts. How did you like this episode? How can we improve? Do you have specific questions that you’d like to ask? If so, please feel free to send a question by clicking the link below.
Fit For Life Physical Therapy is proud to be Fleet Feet + FrontRunner’s physical therapy partner. We will keep you moving – no matter what you do. Contact Fit For Life Physical Therapy at (614) 981-1979 or www.fitforlifephysicaltherapy.com with your injury prevention, maintenance, or rehabilitation needs!
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Ask the Experts Video Blog Series
In this episode check out Laura Comtois discusses the importance of including dynamic warm ups while training for half and full marathons!
Watch the video!
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What is a dynamic warm-up and why should I do one before I run or walk?
A dynamic warm-up is a distinct set of movements completed prior to a physical activity, which will increase blood flow & heart rate, and move joints through their normal range of motion to prepare the body for the upcoming activity.
Read the article here!
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The MIT Member Discount for the 2019 Summer/Fall season is as follows: - MIT Members receive 10% off their purchases everyday at Fleet Feet + FrontRunner
- MIT Members also receive 10% back in rewards that can be used on future purchases along with your 10% discount. Your rewards can be tracked and redeemed by using our new Fleet Feet App, which can be downloaded here!
- MIT Members can also check into MIT workouts, Fleet Feet events, and more to earn Miles in the app that can be redeemed for free swag from Fleet Feet + FrontRunner! Earn more Miles for free stuff by linking your Garmin or Strava accounts to the app!
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Columbus Marathon Discount Code Process
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This Columbus Marathon is happy to offer MiT runners a reduced price of $85 for the 1/2 Marathon and $105 for the Full Marathon for the duration of registration. New this year, our codes for reduced entry fees are good only until July 15th.
Some important reminders: - Because the marathon is offering a high-value premium shirt this year (Nike ¼ zip) and planning other anniversary activities as well, they are unable to offer the same level of discount they have in the past. They will, however, still be able to lock the price for the full marathon at $105 through July 15, which offers a price reduction of up to $30 depending upon when participants register.
- Our 1/2 Marathon price will continue to be locked at $85 through July 15, for MiT participants ONLY, which is the same fixed price we offered last year.
- These codes are for the use of registered MiT runners ONLY, and are not to be shared outside your group. Abuse of these codes will result in the codes being permanently deactivated for the remainder of the registration period.
- Please do not publish your registration code online. It is a one-time use code. If you share it and someone else uses it you will be out of luck!
- The Columbus Marathon is not be able to issue “partial refunds” this year to participants who register without using a code.
- To obtain your code, pease e-mail jeff@fleetfeetcolumbus.com
- Please allow 72 hours for Jeff to respond to code requests
- To use your code, please visit this link.
- On the very first page of registration, you will see a box marked: SPECIAL ENTRY CODE. In that box, please enter the code above.
- Then proceed with registration as usual, with fees being automatically reduced at check-out.
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Please refer to each week's newsletter for the location each week. The schedule below is up-to-date as of today. We will provide the reminder of the schedule for the season next week!
7/13 - 7:00am - Westerville Central High School
7:20 - 7:00am - ODU
7/27 - 7:00am - Thomas Worthington
8/3 - 7:00am - FrontRunner Worthington
8/10 - 7:00am - ODU
8/17 - 7:00am - Fleet Feet Lewis Center
8/24 - 7:00am - Thomas Worthington
8/31 - 7:00am - FrontRunner Worthington
9/7 - 7:00am - ODU
9/14 - 7:00am - FrontRunner Worthington
9/21 - 7:00am - Fleet Feet Lewis Center
9/28 - 7:00am - FrontRunner Worthington
10/5 - 7:30am - FrontRunner Worthington
10/12 - 7:30am - Fleet Feet Lewis Center
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To access your training schedule, head to TrainWithMIT.com and click on "Training Schedules," then follow the prompts!
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More Upcoming Workouts, Clinics & Events
- Mondays
- 6:30pm - Group Run at Fleet Feet Polaris
- Tuesdays
- 7:00pm - Group Run at Olentangy Brewing Company
- Wednesdays
- 6:15am - Stairs & Circuit Workout with Crushing it Columbus - Genoa Park Downtown
- 6:30pm - Wednesday Evening Speed Workout - rotating locations
- Thursdays
- 6:30pm - Group Run at FrontRunner Upper Arlington
- Saturdays
- 8:00am - Saturday Group Workout at FrontRunner Worthington
- Sundays
- 7:30am - Team FrontRunner Group Run - rotating locations
- 10:00am - Yoga With Marcy at FrontRunner Upper Arlington - $5 for MITers, $10 for public, please bring your own yoga mat
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Membership has it's privileges! The MIT Member Discount for the 2019 Summer/Fall season is as follows: - MIT Members receive 10% off their purchases everyday at Fleet Feet + FrontRunner
- MIT Members also receive 10% back in rewards that can be used on future purchases along with your 10% discount. Your rewards can be tracked and redeemed by using our new Fleet Feet App, which can be downloaded here!
- MIT Members can also check into MIT workouts, Fleet Feet events, and more to earn Miles in the app that can be redeemed for free swag from Fleet Feet + FrontRunner! Earn more Miles for free stuff by linking your Garmin or Strava accounts to the app!
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Fit For Life Physical Therapy is proud to be the Fleet Feet + FrontRunner in-house physical therapy partner. We are here to keep you moving – whether that is walking or running on the road, trail, or treadmill.
At our Lane Avenue and Polaris locations, Fit For Life Physical Therapy offers free injury screens six days a week. Injury screens take about 10 minutes and will provide you with some helpful advice regarding next steps in your care.
Recovering from an injury?
Marathoner In Training members receive a 50% discount every day on our brand new 2019 AlterG Anti-Gravity Treadmill and the very latest in NormaTec Pulse Compression technology.
Together, let's have a great MIT season as we work towards our autumn half marathons and marathons. If we can assist you with injury prevention, maintenance, or rehabilitation, please feel free to contact Fit For Life Physical Therapy at (614) 981-1979 or www.fitforlifephysicaltherapy.com
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THANK YOU TO OUR SPONSORS
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Fleet Feet 310 E Main Street Carrboro North Carolina 27510 USA
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