The Road to Cap City

It gets hard to imagine spring and warm races when it’s cold and snowy in Ohio in January, but we are now just 102 days away from the 15th annual running of the Cap City Half Marathon along with the Quarter Marathon and the Commit to Be Fit 5K.

VOCCHighResOver the next four months, I have the privilege of being one of eight ambassadors or “Voices of Cap City” for this year’s race.  What that means is that I’ll be posting about the race on my blog and social media and would love to answer any questions you have and also share some stories along the way as we all journey together to get to the starting line on April 28 geared up for a successful race.  As a way to encourage you to sign up to join me, register now and use promo code 18VOCDAVE at checkout to save $10 on any race distance entry fee.  Do it now before the prices go up!

One challenge that all of us are having these days is battling the weather to get our runs done.  I’m typically a predawn runner and freezing temperatures and slippery snow or ice-covered roads and paths definitely pose a problem when trying to run outside.  While I would always much rather run outside, I have come to value the treadmill as a necessary part of my training especially when trying to get speed work in or just trying to stay safe in the conditions.  If you don’t currently belong to a gym or have access to a treadmill or indoor track, you might contact a gym in your area to see if they have trial passes that you might cash in for a weekend long run if you can’t get outside.  If you do run outside, make sure to bundle up and stay very alert to traffic since the conditions aren’t always great to stop quickly.

26804815_10100125315185810_7851032349514182247_nOne other suggestion I would have as you begin to ramp up your miles as race day approaches is to not do too much too soon.  The general rule is to only increase your weekly mileage by 10 percent of what the previous week’s mileage total was.  This will help keep you from getting injured.  You still have plenty of time to log miles as you train for race day.

Also, cross training is a very important aspect to running that we all too often don’t make time for.  Take a spin class at your gym or try out one of the CycleBar locations where typically your first four rides are free.  If you have access to an indoor pool, go for a swim.  It’s a great workout and your legs will thank you for giving them a break while still getting an awesome workout.  Strength and core is also an important component of any running training plan.  You don’t have to belong to a gym or have a personal trainer.  You can do pushups and planks in the comfort of your own home.  It will make a difference and you’ll feel stronger if you do it regularly.  Finally, buy a foam roller and start using it daily after runs.  It will help get you to the starting line injury-free.

We can all do this together.  Feel free to comment below with any questions or send me a tweet at @dponthego.  There is a race distance for everyone at Cap City, but if you feel like you aren’t ready to run this year or maybe are battling back from an injury then consider volunteering as a way to get involved.  You’ll be inspired by all the runners and I guarantee it will be rewarding.

Until next time, enjoy your miles!

 

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