You've made it! No more long runs. It's hard to believe race day is already here. You persevered through some of the toughest conditions this season. It seemed like we got rain, snow, cold, wind, or all the above almost every Saturday and Wednesday. Yet, here you are are! Ready to go. Race day is yours. Own it!
Race week is our favorite time of the year at Fleet Feet + FrontRunner. My staff and I love seeing your transformation over the course of the season, and we love watching all your hard work pay off on race day. We will be out at the start, along the course, and at the finish cheering you on every step of the way. Thank YOU for allowing us to be part of your journey!
You will have days that seem like and eternity this week, other will fly by leaving you wondering where it all went. Be sure that you have EVERYTHING you need for race day. Cut the stress and pack it up now. Write up a checklist of what you already have packed, and what you still need. Wake up race morning knowing you have absolutely everything you will need. Thank your family and friends for allowing you to go down this crazy path. You've taken a lot of time to pursue this goal. Be sure you remind friends and family how much you've appreciated their support over the past several months. Kick your feet up a bit. A little rest and relaxation will go a long way this week. Elevating your feet will feel wonderful, and will help cycle blood flow through your legs! Eat, Drink, Sleep. As much as you can. Particularly the sleeping and drinking part. Hydrate, hydrate, hydrate. Have a great race! See you Saturday!
Jeff
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RACE DAY TACTICS AND COURSE PREVIEW
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TONIGHT is our biannual Race Day Preparation education session. Capital City Half Marathon race director David Babner will be at FrontRunner to provide customers a course overview and some insider tips. Of course, we will also continue our Race Day & Travel-Wise Tactics discussion with MIT Coaches Dave Calvert and Randy Olson. You will leave this session with a detailed strategy for your race and a personalized packing list for your race day travel bag. We will host this at FrontRunner on Lane Avenue Tuesday April 24 from 6:00 – 7:30 p.m. To help you prepare for this session, please take a moment to read this article!
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VOLUNTEER TO HELP YOUR FELLOW MITERS AT CAP CITY
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Race week should be treated like any other week, except of course that you'll be lighting our streets on fire! Truly though, much of race week should simply feel routine.
Stick to the training schedule. Stick to YOUR schedule. If you have been doing to the Wednesday workouts, continue doing so. If you wake up everyday and make waffels for you kiddos, continue doing so. If you walk your dog i a robe while sipping a cup of coffee like I do, keep doing so. Sticking to your routine will help keep your head on straight up until race day. As you are able in the evenings, put your feet up and relax. Hydrate, hydrate, hydrate.
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Wednesday, April 25th - Join us for the last workout of the season! Jeff will be hosting the group at his house for this last workout. Join us to shake out those pre-race nerves and join us for a post-run beverage! - The workout - Short warm-up; 3x1000m at marathon pace with 1 minute rest; short cool-down; drink adult beverages!
- The location - 7023 Hatherly Pl, Columbus, 43235
- Parking - Jeff's house is on the corner of Hatherly and Cross Country Dr. Park in the cul-de-sac or along Cross Country Dr. Meet in the driveway!
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CAP CITY RACE DAY LOGISTICS
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Where will we meet? We will again be meeting at the Hyatt. This year we will meet on the second floor in in the Union Rooms. Plan to park in the hotel garage or the lots to the east of the hotel off Nationwide Blvd.
What time should you arrive? The room will be open as early as 5:00am. Come early, relax, and join us as we walk you to the starting corrals! Most folks tend to arrive between 5:30am and 6:00am. This will give you plenty of time to find us, find the restrooms, meet up with your pace group buddies, and relax!
What about my gear? Leave that to us and our wonderful volunteers! We will transport your bags to celebration village. You just worry about following our crew to the starting line!
Getting to the corrals: We will depart the hotel at 6:45 to do our warm-up walk to the corrals. To dodge the traffic on High St. we will head down Third St. MITers in Corrals F-I will turn at Broad St to enter the corrals. MITers in Corrals A-E will turn at State St to enter the corrals. We will have volunteers hold up signs for the various corrals. Follow our volunteers and they will get you to the right spot! See the map below for the layout of the corrals. In the corrals: Keep your throw-away gear on until you get close to the starting line. No sense taking off early just to get cold. Believe me, you'll have plenty of time to get your clothes off as the walk each wave to towards the starting line after the start of the elite wave.
During the race: Be amazing! You are ready. It is your day to show Columbus what you are made of! Have a great race and we will see you at the finish!
At the finish: Enjoy every moment! Hug the volunteers. Eat ALL the food. Drink all the tasty beverages. Come find us in the MIT/Fleet Feet + FrontRunner Tents. We will be there to greet you with a smile, a hug, and more adult beverages!
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Pick up an MIT shirt and represent on race day! Shirts at at the Worthington store and are available for $15!
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Race Strategy
Whether you are racing a half or full marathon it is critical that you have a plan for race day. You’ll need to think about fueling and resting the week/weeks prior to your race. What all will you take with you to the race on the big day? What will you eat and drink before, during and after your race. What time will you wake up for your race? Where will your friends and family need to be to cheer you on and then meet you after the finish. This week we’ll take about what you need to think about during your race to help you reach your goals.
Full Article Here
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Tapering
Tapering can be harder than it sounds. After weeks and months of long, hard mileage you may question the efficacy of dropping back in mileage. You may head out the door for a prescribed 6 miler and mid-workout your head says, "I feel great, let’s add a few more." For once in your life, ignore that impulse to do more. Your body will thank you for it when you have allowed yourself adequate time to recover before your race.
Full Article Here
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Effective immediately Tuesday Night Yoga is cancelled. Sunday Yoga will continue as scheduled.
May 13th will be the last Core Class with Marie. Marie is continuing to offer Worx through 614 Fitness but at this time will not be offering classes at Fleet Feet so that she can focus her energy on growing her business.
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Upcoming Workouts, Clinics & Events - Mondays
- 6:30pm - Group Run at Fleet Feet Polaris
- Tuesdays
- 7:00pm - Group Run at FrontRunner Worthington
- Wednesdays
- 5:15am - Wednesday Morning Speed Workout at Orange Township Office; AM workout subject to cancel due to snow cover (1680 E Orange Rd, Lewis Center, OH 43035)
- 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 - Sunday Core with Marie at Fleet Feet Polaris
- 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! MIT members receive 15% off all purchases, every day at all 3 Fleet Feet + FrontRunner stores.
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Fit For Life Physical Therapy is proud to be the Fleet Feet + FrontRunner in-house physical therapy provider. We are here to keep you 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.
Together let's have a great MIT season as we work towards our spring 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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