Don’t wait until the New Year


I know the to-do list is longer this time of year and adding one more task seems impossible; but truly you can begin your New Year’s resolution to get healthy now.  You do not need to find hours a week to spend in the gym and odds are you may not be the 5am winter runner we all see bobbing around in the dark with a headlight and reflective vest.  However, you can begin your health transformation by examining what you eat? I’m not talking about, overhauling your entire grocery list, finding new meals your kids will eat or spending hours getting lost on Pinterest so overwhelmed by options. I’m talking about looking at each meal or snack before you eat.  Thinking to yourself am I really hungry?  Is what I am eating providing my body with nutrition? Or perhaps, how can I make this healthier? Skip the soda, yes even the diet soda, for water.   Swap dressing on a salad or remove bacon and cheese? Maybe skipping the cookies at the work Christmas party because you know you’ll be at another party the next day- or at the very least look at the holiday desserts and choose one.  Not a breakfast person- make a green smoothie the night before? Beginning with nutrition will not only help you to shed pounds, you’ll begin to transform the inside to reflect the healthy look from the inside out? Check out the following link for some easy green smoothies: smoothie recipes

Then once Christmas has past give yourself a little challenge. You do not need to start in the gym 5 days a week; sign up for a 5k like the First on the First 5k in Westerville, Ohio.  Walk it, run it, but don’t be afraid of trying it.  The running community is a supportive one and not one to be intimated by.  You should enjoy the running process, bundle up, and start your resolution in a positive, encouraging environment.


Rest is extraordinarily important race week prep. Both in terms of running less and sleeping more. Don’t skimp on sleep just because you’re feeling good! The more we train the more rest we should get for recovery, because recovery is a limiting factor of running. We need all the sleep we can get before a race. Shoot for a solid eight hours of rest each day, especially the day before our race.

Make the day before my races a “lazy day”. Sleep in, eat lots of pasta, and do nothing (which for fall races means watching college football all day!). We don’t know how well we’ll sleep the night of the race, make sure to get extra sleep the night before. Stay off your feet as much as possible! Even walking around has a residual effect on running; if this is your first marathon you’ll appreciate it at the end! Time your meals so you will get three square meals. Eat your last meal about 12 hours before your race so the food has time to digest. You don’t want to have to find a port-a-potty during the race! Before going to bed, prepare everything you will wear and bring with you for the race. That way it’s taken care of — one less thing to think about, and you won’t have to scramble for stuff just before you leave.

It’s Race Week – Part 2 (Diet)

Our race week prep shouldn’t tremendously deviate from our training: consistency is very important for runners.  We want to perform our best and know why we’re performing the way we are.  Eat and drink as usual, even a little more!  If you think you need an extra serving of spaghetti or fruit, don’t hesitate.  It’s more glycogen for our bodies for the race!  And remember to drink plenty of water through the week!  You’re almost there, now’s not the time to go out with friends because you have more time on your hands. Carb up, but keep good practices.  If we continue to eat the same amount of food, but run less, we’re actually carbing up by virtue of burning off fewer carbs.  So, we don’t necessarily feel the need to dramatically increase the amount of food we consume.

It’s Race Week – Part 1 (Runs during race week)

“It’s Race Week” is a series of posts intended to serve as a guide for what to do during the week leading up to your next big race.

It’s race week for the big half or full marathon you’ve been training months for.  The week of the big race has finally arrived.  How we plan it?  Do we run less?  Do we run harder?  What do we do the day and morning before?  For first-timers, it’s entering the unknown; for veterans, it’s experimenting what we can do better.  It can be as much about what not to do as what to do.  Let’s take a little look at race week prep.

Part 1 – Running During Race Week

Remember this: no training will make us faster during race week. If we’re tapering properly, we should be balls of energy: ready to go on race day! It may feel like we can get another quality run or two in, but we’re supposed to feel this way. We’re tapering! If in doubt, don’t run. Unless you’re an experienced, fast runner, our race week prep should consist of only easy runs. If we can’t hold a lengthy conversation while running, we’re running too fast.

How many runs should we have? That totally depends on the runner. Some people train everyday, others train four days per week. Many people rest the three days before their marathons. That may be too extreme, but taking off days before the marathon actually increases fitness because it gives us more rest. Rest = fitness, as paradoxically as that sounds. It’s something to practice if in doubt. If this is your first marathon, run 3-4 miles (depending on how you feel) Monday through Thursday, then take Friday and Saturday off before your Sunday race. Remember, our race week prep also includes not doing too much! Run a few miles to keep your body in motion and avoid feeling “flat” during the race, but it’s not time to try to gain fitness!

Scioto River Run Marathon & 10k

A New Fall Half in Columbus

Straight from the home page of Half Marathon & 10k courses offer scenic views of the Scioto River and O’Shaughnessy Reservoir Half course is flat, fast, and USATF certified Ample aid stations including water, electrolyte, and energy gels Parking close to the start/finish line First craft beer is FREE and includes a Scioto River […]

Darby Creek Trail Run COUPON CODE


Use code “FEBDCTR” to save $5 on either the 5k or 10k in the 2017 Darby Creek Trail Run.

Register Here:

This code ends February 28, 2017

Eat Smarter, Run Faster



What do you think about before you go out for a run? The weather, your workout plan, or what you’re going to wear? One thing you might not consider is how to properly fuel your body before, during, and after a run. Proper nutrition is an essential component of improving performance, decreasing recovery time, and preventing stomach distress while pounding the pavement. While every runner is unique in what works for him or her, these general tips can give you a starting point when it comes to properly fueling your run.


Carbohydrates are the primary energy source for endurance athletes, such as runners. They provide the fuel to keep your muscles working efficiently, and they are quickly digested and used by the body. The timing of carb intake is important. Recommendations suggest consuming 100-400 calories of carbohydrate-dense foods one to three hours before your workout. Examples include:

  • Fresh fruit
  • Yogurt with fresh fruit or granola
  • Oatmeal made with milk and a banana
  • Peanut butter and jelly sandwich
  • Bagel, English muffin, or toast with nut butter
  • Fruit smoothie
  • Cereal and milk
  • Dried fruit and nuts
  • Energy bar
  • Sports drink

 Hydration is another vital part of nourishing your body before a workout. Drink water consistently throughout the day, and if you’re a morning runner, be sure to drink some water before you head out on your run. If your urine is dark yellow in color (a sign of dehydration), drink more. If it’s super hot out or you know you will sweat a lot, sports drinks containing electrolytes can help you stay hydrated.

During a Workout

After carbohydrates are eaten, they turn into glucose within our bloodstream. This glucose is then transformed into glycogen and stored as energy within our liver and muscles. As we run, glycogen stores are depleted, decreasing our energy levels as a result. The “wall” some runners may hit is often because their glycogen stores are completely used up! You can avoid hitting the “wall” by eating 30-60 grams of quick, easily-digestible carbohydrate after about an hour into a workout. Examples of such carb sources include:

  • Bananas
  • Dried fruit
  • Honey
  • Rice
  • Sports drinks
  • Energy gels
  • Chewing blocks
  • Jelly beans

Energy gels, chewing blocks, and jelly beans can often be found in specialty running stores and have been created to help runners maintain their glycogen stores.

Hydration is important during workouts too, especially in the hot summer months. Carry a water bottle with you on long runs, pay attention to your thirst level, and try to drink fluids every 15 minutes or so for workouts longer than 45 to 60 minutes. Electrolyte-containing sports drinks like Gatorade can also be helpful in maintaining hydration levels and electrolyte balance. Just take into account the amount of carbohydrate the drink contains when calculating your carb needs.


After a workout is over, try to refuel your body within 15-20 minutes. During this time the muscles are most receptive to nutrients, meaning they recover faster. This recovery “window” stays open for about 2 hours; so try to eat a snack within this time frame. Post-workout snacks should consist of three to four parts carbohydrate to one part protein. The carbs restore glycogen levels (= energy!) while the protein helps build and repair muscles. Examples of ideal recovery snacks include:

  • Chocolate milk
  • Smoothie made with yogurt and berries
  • Pita bread and hummus
  • Bagel and peanut butter
  • Fruit (bananas, apples, grapes) and almond butter
  • Homemade trail mix (dried fruit, popcorn, cereal, nuts)
  • Milk and cereal
  • Energy bar and fresh fruit
  • Graham crackers and peanut butter
  • Whole-grain crackers and string cheese
  • Pancakes and milk
  • Bagel, egg, and cheese
  • Pudding, berries, and animal crackers

The one piece of advice that holds true for all runners: figure out your nutrition plan well before race day! Never try anything new on the day of the race, or you run the risk of experiencing unpleasant symptoms and an unsatisfactory performance.

Proper nutrition is one facet of exercise that can help all runners improve their performance. Consider creating a smart nutrition plan to run faster and feel better no matter what the weather conditions may be!

Ashley Moyna, Dietetic Intern at The Ohio State University

Avid Runner, Peanut Butter Connoisseur, Enthusiastic Traveler

Epic Run Streak 500 Days


On January 3rd 2015, I had a date. My plan for the day was to grab a quick dinner, and then go log a few miles in the dark before bed. Alas, a freak ice storm struck during dinner, and by the time I got home, the roads were too treacherous to risk a run. I instead settled into the couch and accepted the day off. Rest days are a critical part of training, right?

Well, maybe not. Since getting iced out, I’ve spurned rest days entirely, and now have logged over 500 days in a row going out for a run. Like a mailman, neither rain nor snow (nor runner’s trots, food poisoning or extreme laziness) has stopped me from lacing up and pounding out at least a mile.

Run streaking is increasingly popular among obsessive, moronic runners like me — there’s even an official national run streak association. Contrary to popular belief, run streaking doesn’t require traveling in your birthday suit (though presumably one could, and thus patent the streaking run streak). As best I can remember, I’ve stayed clothed for all 500+ runs. What constitutes a run streak for me (and some people’s ideas vary) is running at least one mile every day, with the day starting at midnight local time and ending the following midnight. It’s simple: once a day, I need to find some time when I can put one foot in front of the other, and traverse 5280 feet.

But life is complicated, and though a quick mile takes only a handful of minutes, a lot happens in 500 days to result in some daunting, and often self-inflicted, challenges. Some of the lowlights from my streak include:

  • Running through food poisoning. I woke up to toss my cookies, and my stomach continued red-alert evacuation of all its contents throughout the day. At around 10 PM, weak, miserable and stinky, I begrudgingly put on my running shoes and ran exactly 1.000 miles. Not calling Ralph until I got home remains a crowning achievement.
  • Running through the snow in jeans. Thanks to poor planning, I found myself at a friend’s house at 11 PM during a snowstorm, post-happy hour, in jeans and a button-up, not having run. I was sure the streak was dead, until my friends practically threw me out the door to make me traipse through the snow in my work clothes.
  • Running after the longest day ever. After a 12-hour drive, I came home to find that my lock was jammed. It took a locksmith several hours to get me inside, whereupon I had to quickly change and get out the door before midnight came and my streak turned into a pumpkin.

Lots of people tell me that streaking is a terrible idea; rest days are critical, they insist, and I’m not engaging optimal training. And they’re likely right. But there’s something to be said for pigheaded determination to never miss a daily dash. And although I’ve faced my share of aches, pains and injuries, I’ve gained a lot from this streak. I’ve taken 25 minutes off my marathon PR, lost over 20 pounds, and feel stronger than ever before. I’ve gotten to explore amazing places; I’ve run in 10 states and 3 countries, on roads and trails, in every imaginable setting. On days when I easily could’ve stayed on the couch and watched TV, I forced myself to head out the door, and I almost never regretted it. My run streak is a silly personal achievement, and totally meaningless in the grand scheme of things, but it’s kept me running no matter what life throws at me.

Streaking isn’t for everyone; most folks are able to run like rational beings, and take regular rest days without feeling existential angst. But for me, the streak has helped keep me motivated and given me an easy way to focus on my running goals. Eventually the streak will have to come to an end, but for now, after nearly 2,400 miles, no ice storm is going to stop me. If you’re lacking motivation or looking for an interesting new running challenge, a streak might be worth a try – just please, keep your shorts on.



Valid Through April 17th



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We are really excited to be hosting this awesome event!

Watchers will receive the following:

  • Boston clam chowder
  • Sam Adams & Harpoon beer
  • Columbus Race Calendar beer glass
  • Marathon viewing on the big screen
  • Entry into the 2.62 mile “Grandview Running Club style” timed fun run (not a closed course participants must obey all pedestrian laws)