NOTEFROMC&CSECRETARY:

Hellofellowrunners!Ijustwantedtostartthisnewsletterandsaywhatagreatyear2014hadbeen!Asawhole,wehadour
highs,ourlows,andourcomebacks!TheonethingIloveaboutthisteamisthatwegothroughlifetogetherandaretrulylike
afamilysupportiveandencouraging!

Weallhaveobstaclesthatgetinthewayofourpassionforrunningwhetheritbehavingababy,medicalissues,workrelated
orfamilyresponsibilities,andrunninginjuries.Lifejusthasawayofgettinginthewaysometimes.But,evenwhenI
couldntrunduetoapregnancycomplicationbackin2012.MyteamwasstillsupportiveofmeandIneverfeltleftout!I
gotbackintoitandcamebackstrongerin2013!

Ilovewatchingteammatesflourishandmeetandbeattheirsetrunninggoals!Thereweresomany1ststhisyear!Mymost
st
excitedwasallthe1
timemarathoners!ItwassogreattoseeKimberlyWhiter,KimberlyWilbourne,GregSkinner,David
st
Smith,BettyHarrington,andcountlessotherteammatesruntheirvery1
marathon!Thejourneyof26.2isoneyounever
forgetandoneyouwillalwaysholdasaproudrunningmomentinyourlife!Congratstoyouall!

th
ImproudtosaythattheRichmondMarathonwasmy4
marathonandIsetaPRin2014by13minutesfrommyNashville
timein4:26.Iwasamazedatmyperformanceandhumbledastryingtogetintheproperandadequatetrainingisalwaysa
challengeasasinglemombutIfoundthetimetodoitwithsuperearlymorningrunsandlotsoftreadmilltime.Youcantruly
accomplishanythingyousetyourmindto!

And,IjustwanttofinishbysayingthatImproudtobeapartofthisteam.Ilovehowwecantraintogetherorracetogether
ornotasmuchaswewant.Butalwayshavethatconnectionwithoneanother.Itsagreatfeelingtohavesomanyfriends
withacommonpassioninlife!RunningismostdefinitelylikeasanctuaryformostofusandIlookforwardtorunning2015
withyouall!And,asalways,
HAPPYRUNNING!!

EachnewsletterwewillhighlightafewmembersofC&CwhohasreachedanewPRorwhohavehadcoolrace
experiencesthatothermembersmightenjoyreadingaboutanddrawinspirationfrom!
OUR

2nd
HALF
2014STARSARE
GENEMARRANO

&

KIMBERLYWHITER
!!!

st
Heresasynopsisbyour1
star
GeneMarrano
!WaytogoGENE!!FirstofallIthoughtmyworldhadcome
crashingdownwhenItorethemeniscusinmyrightkneebackinearlysummer.IrantheVarmintHalfnearTazewell
onit(dumb),thenpulleduplameattheGreatCountry5Miler(dumber).SoIhadit'scopedinJuly(nowbothmy
kneeshavebeenscoped).TokeepbusyIstartedkayakingonceaweekfor2hoursataclipatCarvinsCove...andI
walked,walked,walked.IfeltisolatedfrommyC&CbuddiesImustadmit.Bummedattimes.InlateAugustI
ran/walktheCharlestonWV15Miler,becauseIhadsignedupforitandwantedtodoitforyears.ThenIjusttrained
forthenextmonthorso,graduallygettingmyknee/fitnessbackintoshape(kneestillsoreattimesnotrailrunning
forawhileformetoomanyunevensurfacesandthingstotripon).IwenttoChattanooga,TNinOctobertodoa
halfanddecidedhalfwaythroughtheracetoturnitintoafull!Myfitnesslevelwasgoodenoughtodothat,which
pleasedmesinceIhadn'trunhalfofthatdistancesinceJune!SincethenI'veruntheStarCityHalf(under2hours)
andmedaledintwo5K'sincludingtheJingleBellRun,whichI'venevermedaledinbefore.IfeellikeI'mbackbutI
learnedafewlessons(withthehelpofanorthopedist):IwasovertrainingattimesandrunningTOOMANYraces(I
didearn20agegroupmedalslastyear!)...runningatfulltilteveryweekendwasn'tgivingmybodytimeenoughto

healthelittle"microtears"thathappenallthetime...that'swhenitturnsintotorncartilage.So...fewerrunning
days,mixinsomewalking,hikingetc.Andlessracingin2015Iwanttodofewerrepeatsandtrynewstuff.ButI'm
gladtobeback,seeingmoreofmyC&Cfriends
.
WaytogoincomingbackstrongGene!Ithinkwecanallagree
thatsometimesitsnotaboutthedestinationasmuchasthejourneythatwetaketogetthere!
Weadmireyour
perseveranceandyourpositiveattitude!

Ournextstarneedsnointroductionandhadafantastic2014andpromisesnottodisappointin2015eitherMrs.
Kimberly
Whiter
!Inherownwords:

26.2MilestoLiberation
byKimberlyWhiter
Anyrunnerwhohasconqueredthemarathondistancecanrelatetothosewhotackle26.2milesforthefirsttime.
There'scamaraderieinnotonlytheaccomplishment,butthededicationittakestogetthere,thesoremuscles,theice
bathes,theheatingpads,andthethinningrubberofourshoes.Webondovermileageandthetreatmentofinjuries.
Weinspireoneanotherandshareinthattriumphantvictoryofreachingthepinnacledistanceofafullmarathon.
Forallthesereasonsreaching26.2milesiseasilymyproudestrunningmomentforthisyear.Whatisn'taseasily
explainedisthepersonaladventureItookinthosesamemiles.Anonrunnerwilloftenask"Whatwasitlike?"to
whichanymarathonercananswerforthevariousphysicaleffectsthosemilescanhave.However,thementaljourney
takenisveryunique.Whatwasmyfirstmarathonlike?..........liberating.
Iplaneverything.Ilivebyalist,Iwriteagendas,Itrackprogresstowardsmygoals.Myfirstmarathonwasnot
planned.Myplanwastoenjoyrunningahalfmarathon,adistancewithwhichIamverycomfortableandasplanned,
theracestartedoutfantastic.Anearlystartmeantthatbymile4,wewererunningtowardsabeautifulsunrise.Theair
wascool,theskywasclear,andmystridewasfullofenergy,allaccordingtoplan.
Themarathonersworeadifferentcolorbibfromthehalfmarathonrunners,orangeinsteadofthegreenpinnedtomy
shirt.EveryorangebibIsawfilledmewithinspiration.Thatrunnerwouldbegoingforthefull,Iwantedtodoit.So
farwesharedthecourse,orangeandgreenarrowsdirectingusdownthesamepath.Butatmile7thatchanged,
orangearrowssproutedaway,leavingthoseofuseadorninggreentomakeaturnbacktowardsthefinish.Those
orangearrowspointedtoopportunity.Upuntilnowmyfeethadfeltlightbutatthisjunctiontheyturnedtolead.The

planwasahalf,butabsolutelynothinginmybodywouldletmemaketheturn.InolongerfelttiedtomyplanI
didntbelongtothosegreenarrows.Iwantedtofolloworange!SoIdid.
Iabandonedmyplan.IthrewcautiontothewindandwentafterwhatIwanted.Itwasnotlogical,yetIfeltnotan
ounceofworryorregret.InthismomentIwasdoingexactlytherightthing.NeverbeforehadIhadthecourageto
breakfreefromaplan.Icompletedtheentire26.2miles,experiencingfatigueandexhaustionandcrampsandI
embracedeach.Iwashavingmyexperience,myrightofpassage.IntheendIhadnoinjury,notevenablister.
However,the26.2milesdidleaveamarkonme.Itliberatedmefromoverplanningandoverthinking,andgaveme
couragetotakeopportunitieswhentheyfeelright....inanessence,tochilloutandgowiththeflow.
These26.2mileswouldhaveneverhappenedwithoutmytrainingpartner,whomakesmefeellikeIcanaccomplish
anything,whilesimultaneouslypushingmetonewheights.IhopeIinspireyouasmuch.Lifewouldnotbesorich
withouttheseexperiences.
C&Cisfullofamazingstories.Inspirationiseverywhere.Iambeyondproudtobeapartofthisteam.
Amazing2014journeyKim!Youinspireallofustopushourselvestoourlimitstoreachforthestarsasyou
have!

Keeprunningstrong!Youareawesomegirl!

HeyTeam!Themember
spotlight
sectiontothenewslettertobringtolightinterestingthingssomeofourmembers
mightbedoingthingsthatwouldbeofinteresttoeveryone!EveryonedeservesamomentinthesunandIthinkitsa
greatwaytobringaboutrecognitiontosomeofourmembersforspecialaccomplishments,goals,andjustexceptional
involvementinteamactivities!!!Youareallsuperstarsinmyopinion!

ThisnewsletterIwantedtousethissectiontospotlightacouplememberswhowantedtogiveusaglimpseoftheir
nd
amazing2
halfof2014experiences.Ithinkeveryoneontheteamisasuperstarandthesearejustafewofthe
awesome2014storiestonameafew!Thanksforsharingeveryone!

Thefollowingiswhatournewmarathoner
KimberlyWilbourne

hadtosay:

AfterrunningBRHIknewmybodyneededtorestandIhadtorecover.IhadbeenseeingJoshGilbertforamonth,
butnowitwastimetogetseriousandtaketimeoff.Forthenext46weeksitwasrecommendedthatInotdoany
highimpactactivities.DuringthistimeIstruggledwithstayingpositiveandnotbecomingdepressed.Allofmy
friendswererunninggreat,settingPR's,andhavingfunwhileIwasstuckathomeresting.
FinallyIgotthegoaheadtoattemptrunningagain,buthadlostmymojobecauseIcouldbarelycompleteahalfmile
withouteitherbeingoutofbreathormyleghurting.Regainingthemotivationwashardbecausethecomebackmeant
Ihadtodoitalone.WhilemanyfriendsweretalkingabouttheRichmondfullIknewthatitwasjustabout
impossible.Ihadafewconversationswithdifferentpeopleandfinallyoneeveningmycousinaskedmewhynot?

ShewastrainingforherfirstmarathoninNYCandsaidyouifyoucangetto6milesbytheendofJuneitwas
doable.
Iremembertalkingwithmyhusband(whohadalwaysbeenagainstmyideasofafull)andweagreedthatifItrained
forafullitwouldbetheONLYraceIwouldruntherestoftheyear.Withmyhusbandsapproval,mycousins
accountabilityinTexas,andfriendshereIhadmydetermination.Junewasbyfarthehardestpartofthetrainingfor
measIbattledtogetupto6milesin30dayswithoutreinjuringmyself.OnJune28thIsignedupfortheRichmond
Full!Therewasnoturningback.
Imadeittothehalfmarathonmarkintrainingandwasfeelinggood.However,intheweeksthatfollowedIwould
encounterseveralsetbacksincludinganewinjury.Itwasfrustratingandmademequestiontherealityofactually
finishingit.IamthankfulformanyearlySaturdaymorningsspentwithJanetSelleck,GregSkinner,DavidSmith,
andErinLaFoon.Eachofthempushedme,encouragedme,andhelpedmakemethinkIcouldactuallydothis.
OneSaturday,GregandIweregoingforabout16anditwasthefirsttimeIhitthewall.IamsothankfulthatGreg
wasthereandpushedmetocompleteit.Onanotheroccasion,IremembertellingJoshthatIdidntthinkIwould
finish.Hisreplywassimpleandtrueyouwouldhaveneversignedupifyoudidn'tthinkyouweregoingtofinish.At
thispointitbecamementalandnotphysical.Astheweeksdrewclosersodidmyexcitement.Igottoreadtheposts
andupdatesofKarenfinishingherfirstmarathon,andthenmycousin'sintheNYCMarathon.Nowallthatwasleft
wasmine!
Onethingbotheredmeaboutmymarathon.IknewIwasready,butunliketheothers,Iwouldhavenofamily
cheeringmeonalongthecourseorwaitingformeattheend.AndthenIrealized,noIwouldn'thavemyhusband,
kids,parents,siblings,orbloodrelatedfamily,butIhadmyfamilythathadbeenthereformeforthepast6months
encouragingandsupportingme.
SoonNovember16th,Isetoutonacoldmorningtocomplete26.2miles.Ihadonlytrainedupto20,butIwas
ready.ItwasawesomeseeingMarionatthebeginningoftheraceandfeltlikeitshouldourfearlessleaderwithus!
Greg,David,andmyselfsetofftogether.Somewherearoundmile7,DavidandIsplitofffromGregandthetwoof
usranabout20milestogether.Thecrowd,signs,music,andracesupporterswereamazing.Iwasfeelinggooduntil
aboutmile10.
Iwasn'texpectingtherollinghillsandwasreadytobedonebymile14.IwasstartingtohitmywallbutIknewIwas
goingtocrossthatfinishlinesomewaysomehow!WhenIhitmile20,IknewIhadfinishedandthenext6.2miles
wereslowbutseemedtoflybywithoutproblems.Iremembercomingupthelasthillandroundingthecornerto
beginthedescent.
Thesightsandsoundswereamazingascompletestrangerswereyellingandcheeringforme.Icrossedthefinishline
withasenseofaccomplishmentlikeIhaveneverfeltbefore.Tothinkthat5.5monthsbeforeIcouldbarelycomplete
ahalfofamileandIjustfinished26.2.AsintrueKimberlyfashion,Iproceededtodoacartwheeltocelebrate!Iwas
oncloud9anditfeltgoodtobeabletosayIamamarathoner!IfinishedouttheyearbyrunningtheDrumstickDash
andgettingaPR.2014wasbothayearofaccomplishmentanddiscouragement,butmostofallayearthatI
conqueredtheimpossible.
GreatjobKim!!!Wearesoproudofyouandwhatyouwereabletoaccomplish!

st
DavidSmith

alsorantheRichmondMarathonashis1
marathonandfinishedthedistanceproudandhumbled.Alot
offirstsin2014anditwasawesometobeapartofalltheexcitement!

Now,Ihavetosaythatournextsynopsisfrom
JeffHarrington

isveryunique.Iaskedhimtotellmewhathismost
proudrunningmomentof2014wasforhimandherespondedwiththefollowingtouchingresponse:
TherunningmomentIwasmostproudofwaswatchingmywifefinishherfirstmarathoninRichmond.Ihad
finishedtheHalf...thenranfast(5kfast)backtomyvehicle(amileaway)tojumponmybike.Ithenpedaledmy
wayaroundRichmondtofindmanyofourrunningpals.Ifoundmywifeatmile17(aftershecalledmeat16).I
assistedherwithfluidstothefinish.IsawMarionat25(&hesnappedmycurrentprofilepic).I'vehaddozensof
wonderfulrunningmomentsin2014,butseeingherexpressioninRichmondwastops.IwishallofC&Cpalssuch
momentsin2015.
ImustsaythatBettyisaveryluckyladytohavesuchasupportiveandlovinghusbandandfather!Wearesoproudto
st
haveyoubothonourteam
!Whatagreat1
marathonexperienceandwhatawesomemoralsupport!

Teammate
KathleenKippel

hadagreat2014aswellandisexcitedaboutthenewyear!Hereishersynopsis:
Inanutshell,ranRichmondandStarCity.PRforRichmond9minandabout1forStarCity.Thisyearsofar,
RevolutionRuninwhichwasbestmytimeforlastyearandIreceivedamedaland2ndinmyagegroup.Upcoming
racesareSandman,LocomotiveinGA2/8,RACE13.1ROANOKE,PeroriaHalfinAZ3/8,BlueRidgeHalfand

StarCity.Registeredforallofthem.AsaHalfFanatic,I'mhopingtomoveupbyJuneandmaybeagainbytheendof
theyearbarringanyinjuries....
AwesomeKathleen!

GreatjobmakingtheHalfFanatics!Whatagreataccomplishment!

Iknowweareexcitedto
seehowyour2015goesandprayingforaninjuryfreeseasonforeveryone!

C&CRunner
GregSkinner
hadamemorable2014alsobecominganofficialmarathonerattheRichmondMarathon
inNovember!WaytogoGreg!!!HereisGregsrecapofhisjourney:
Ibeganrunning18monthsagoandIwillfullyadmittomyaddiction.OverthepastyearIhavereallygrowntolove
thelongerdistancerunseventhoughIamnotveryfast.MyfirstHalfwastheBlueRidgeHalfinApril.AfterthisI
signedupfortheVarmintHalfheldinJuneatbeautifulBurkesGardenVirginia.
IdecidedIwouldsignupfortheRichmondFullMarathoninNovember.Thebestpartofthejourneytowards
RichmondwasthecomraderyIenjoyedonSaturdaylongrunswithmanyofmyC&Cteammates.Mytrainingforthe
fullalsoincluded3additionalhalfmarathonraceswhichwereheldinthemonthsprecedingRichmond.Ididthe
LynchburgHalfinAugust,theHighBridgeHalfinSeptemberatFarmvilleVAandfinallytheHokieHalfin
October.ThismanyhalvesinsuchashortperiodoftimemademeeligibleforHalfFanaticmembership....although
I'mreallyfullyandcompletelyafanatic!AsforMariamydaughtershecompleted55kracesandherfirst10kwith
thestarcity10k!

SPECIALMESSAGE

fromour
founder,Mr.MarionChildress:
HelloTeam!Iamsothrilledtobeyourteammate.Wehavecomesuchalongwayintraining,recovery,and
racing.Wehavehadsomeinspiringracesandmademanynewrunningfriendsovertheyearandalotofushad

lossesinthefamily,injuryandrecoveryissues.Itissogreattohavethegreatsourceofstrengththattheteam
provides.Wehavesuchgreatfellowshipattheraceeventsthattheracebecomessecondarytothefunof
togetherness.

Thisyearwehavefirsttimemarathoners,halvesandmanypersonalbestatseveraldistancesnottomention
severaloverallwinsflyingthecolors.IwouldliketogiveashoutouttoBearHarvell,RebeccaEversole,
StephanieStewartwhokeepsusupdatedwiththeirracingalthoughoutofstate.ThankstoJordanandTheresa
RugallarunningandservingintheUnitedStatesArmythereinEurope.Wedonotforgetthatyouareour
teammatesandhavethatsamepassionforrunning.

Thegrouprunsarebackonregularlyandsomegreatracingcominguponthecalendars.Iamlookingforward
togreatrunningandtrainingwithyouallagainthisyear.Wehave40memberswhohasjoinedin2014whichis
overa50%gaininmembershipawesome!Itisbecauseofthepassionyourunnersdisplayeverysingleraceor
trainingrun.Youallamazemeeveryday.KeepthecolorsflyingGoC&CRunners!

Ivedecidedtoforgopostingactualtimesintheracesthatwerun.Ourmembersarealldifferentbutwesharethe
samepassion.Wehavesuperstarfastrunnersbutwealsohaveslowerinspiringrunners!Ourtimesandplacementsin
racesdonotdefineusnorshouldthey.Theyareonlyareflectionofourharddedicationandbeatingthebestversion
ofourpastrunningselves.Weareallproudofouraccomplishmentsandthatisapparentinourrecapsand
experiences.
Plus,astheteamhasgrownexponentiallyinthepastyear,itsnearlyimpossibletokeeptrackofeveryoneandwhat
theyareupto!Iammorethanhappytopostaboutanyraceornumberofracesanyonewishes.Pleasesendmedetails
inupcomingnewslettersasIwillmakeitapointtostartgoingbacktothequarterlynewslettersin2015.As
alwayskeepupthegreatworkandIlookforwardtoracingandtrainingwithyouallthisyear!!
Iamtryingtomakethenewsletteralittlemorecondensedsoitisnotsohardtoemailout.Ithasbeenaverylargefile
andhascausedafewissuesinthepast.Hopefully,thisversionwillbebetterandstillwidelyinspiringand
informative!

Ifyouarewishingtopurchaseateam2colorsinglet,theycanbefoundonEastbay!Therearemanycombinationstochoosefrom
including(Navy/yellow,royalblue/yellow,purple/yellow,green/yellow,red/black,yellow/black,andorange/black!)Somemembers
haveothercombosthatothermembersdonthave,butnoworries!Thesingletsareworninthefunspiritofcompetitionandgiveeach
membersomeaddedpridewhilecrossingthefinishline!
ContactMarionChildressonceyoureceiveyoursingletinthemailabout
logoenhancementforonlyanadditional$3!Ifyouwanttosaveonshippingwealsoarestartingbulkorders.ContactBarry
ThorntonorMarionChildressforfurtherinformation!!

TeamTrainingRuns:

FounderMarionChildresssendsoutaweeklyopeninvitetoteammembersandfriendsoftheteamforweekly
trainingruns!Theserunsvarybutareusuallyheldonupcoming5kcourses!WeusuallyruntheFleetFeetpubrunfortrainingandalso
addaC&CThursdaytrainingrunaswell!Formoreinformation,pleasecontactFounderMarionChildressorSecretaryMichelle
Bouvier
.Marionwantedmetopersonallythankalloftheteammembersthatparticipateinthetrainingruns!Weloveallofthe
supportthatwehavebeengettingandenjoytrainingasateam!!!GOC&C!!!!

9TipsforRunninginColdWeather

ByJacquieCattanach|ForActive.com


Oneofthegreatthingsaboutrunningisthatit'sasportyoucanindulgeinallyearround.Whetherthetemperatureis
chillyorhotandhumid,withsomereasonableprecautions,youcanstillgetoutthereandenjoyyourdailyruns.
Runninginwinter,however,doesrequireacertainamountofplanningtoensurethatyoudon'tendupstuckoutinthe
cold.There'snothingmoreunpleasantthanbeingmilesfromhomeinfoulweatherwithnowaytogetbackotherthan
onfoot.
Followthesetipstohelpensureyourrunsarenotonlysafe,butenjoyable,too:

4TipstoDressProperlyforRunninginColdWeather
Howyoudressfortheelementscanmakeorbreakyourwinterruns.Thisdoesn'tmeanyoushouldpileonallthe
clothesyoucanpossiblymanagetostaywarm.Itispossibletodresstoowarmly,andtheresultcanleaveyousweaty
anduncomfortable.
Therulesfordressingproperlyare:
1.Dressinlayers.
Wearingseveralthinlayersofclothinghelpstrapwarmairbetweeneachlayerkeepingyouconsiderablywarmerthan
ifyouweretowearoneheavylayer.Thisincludessockswearingtwopairsofpolypropylenesockskeepsyourfeet
warmeranddrierthanoneheavypair.
2.Weartherightfabrics.
Oneareawheremodernrunnershaveahugeadvantageonthosewhostartedoutintherunningboomofthelate
1970sand80sisinthetypesoffabricavailableforrunninggear.Materialssuchaspolypropylene,capilene,andsome
wool/syntheticblendswickmoistureawayfromyourbodyandkeepyouaswarmanddryaspossible.
Avoidwearingcottonbecauseitdoesn'twickmoistureandalsohasverylittleinsulatingability,whichwillleaveyou
wet,coldanduncomfortable.
3.Wearaprotectiveshell.

It'scriticalthatyouwearsomesortofwaterproofwindbreakerorshelltoprotectyoufromthewindandprecipitation.
GoreTexisthebestmaterialtowearasitdoesagreatjobofreleasingmoisturefromthebodywhilealsokeepingout
moisturefromtheoutsideelements.Nylonalsodoesareasonablejobforalesserprice.
4.Coverexposedskinasmuchaspossible.
Ahatandglovesareabsolutelynecessaryoncethetemperaturedipsbelowfreezing.Yourbodywilllosethemajority
ofitsheatthroughanyexposedskin,socoverupasmuchaspossible.Ifit'sreallycold,youcancoverexposedareas
suchasyourfacewithVaselinetoreducethepotentialoffrostbite.

5SafetyTipsforRunninginColdWeather
Runningincoldweatherpresentssomeuniquesafetyconcerns.Extremetemperaturescanevenposelifethreatening
risksifyoudon'ttakesomebasicprecautions.
1.Alwaystellsomeonewhereyou'regoingandwhenyouexpecttoarrivehome.
Makesurethatatleastonecompetentpersonisawareofyourplans.Ifyoudon'tarriveasexpected,they'llrecognize
thatyou'remissingandknowwheretolookforyou.
2.Alwayswearreflectivegearwhenrunningafterdark.
Duetothedecreaseindaylighthours,it'smorelikelythatyou'llberunninginthedarkduringthewinter.Makesure
youwearlightcolored,reflectiveclothingsothatyoucaneasilybeseenbyoncomingvehicles.
3.Runshortloops.
Whenit'scoldoutside,considerrunningmultiplelapsofashortcourse,ratherthanonelongerloop.Thisensuresthat
you'llneverbefarfromhomeintheeventofanemergency.Runningashortcoursealsoensuresthatyouwon'tbe
headingintobadweatherforanextendedperiodoftime,which,asidefrombeingextremelyunpleasant,can
significantlyloweryourbodytemperature.
4.Becarefulroundingcorners.
AtleastonceayearImanagetofallflatonmyfaceaftersteppingonanicysurface.Thebiggestriskoccurswhen
youtrytochangedirectionwithiceunderfoot.Makesureyougoveryslowlywhenturningcornersandbevery
carefulonicysurfaces.Don'tworryaboutlosingfitnessbyrunningabitslowerthemaingoalistogetthroughthe
runwithoutpullingamuscleorinjuringyourselfinafall.
5.Carryyourcellphone,identificationandsomecashwithyouforanemergency.
Ifyourunintoamajorproblem,makesureyouhaveyourcellphonehandyandenoughcashtogetyouhomeif
necessary.Thisisgoodadviceforanyrun,atanytimeofyear.Sometimesunavoidablecircumstancescanleaveyou
strandedandyoudefinitelydonotwanttofindyourselfoutinthecold,unabletorun,andseveralmilesfromhome
withouthelp.
Themainmessageisthis:Runningincoldweatherrequiressomeplanningandsomesensibleprecautions.Oncethese
aretakencareof,yourrunswillbesafer,morecomfortableandmoreenjoyable.

RunninginColdWeather:GoodforYourBody?

Runningincoldweather
canhavesomesurprisinglybeneficialeffectsonyourbody,yetsomepeoplestillviewitas
potentiallydangerous.However,coldweatherneednotbeadeterringfactorwhenyouareconsideringgettinginsomerunning
exercise.Coldweatherrunningprovidesbenefitslikeimprovingyourenergylevels,andsubsequently,yourmoodjustasrunning
inwarmtemperaturesdoes.Anotherupsidetorunningincoldweatheristhatyourbodywillbemoretonedandhealthylookingfor
thesummermonthswhenyouwillwanttoshowoffmoreofyourbody.Thekeytocoldweatherrunningisjusttakingprecautions
againstthecold.

WeightLossorWeightMaintenance
Runningisidealforeitherhelpingyouloseweightorsimplyforweightmaintenance.Runningincoldweatherdoesnotchangethat.
Whenyourun,youareusingagreatdealofenergythisenergyiswhatcausesyoutoburnoffalotofcalories.Sincecaloriesare
whatweightgainisbasedon,burningoffagooddealofthemwhenyourunincoldweatheriswhatkeepsweightofformanaged.
Runningincoldweatherissimplyallaboutpreventinganythingadversefromhappeningwhilestillgettinginexercisethatisgood
foryourbody.Forinstance,ifyourunincoldweather,thenbesuretodressinlayersofclothing.Howmanylayerswilldependon
thedegreeofcoldness,butingeneral,youwantsyntheticmaterialclosetoyourskin(itwickssweatawayfromyourbody)andan
outerlayerthatfightsoffcoldwind.

CardioHealth
Despitethecoldertemperatures,runningincoldweatherisstillgoodforyourcardiohealth.Somebenefitsincludeadesirable
loweringofyourbloodpressureandevenmakingsurethatthearterieskeeptheirelasticity.Whenyougetthesecardiohealth
benefitsasyourun,youarealsohelpingyourlongtermhealthbylesseningyourriskofastrokeoraheartattack.Again,while
runningincoldweatherispossible,youshouldstilltakeprecautions.Forinstance,iftheweatherisreallycold,thenyouwillwantto
makesuretoprotectyourheadbywearingahatorevenascarf.Thereasonisthatifyoudon't,thennearly40percentofyourbody
heatwillbelostthroughyourhead.

SlowsDowntheAgingProcess
Slowingdowntheagingprocessisanotherreasonwhycoldweatherrunningisreallygoodforyourbody.Itleadstoareduced
tendencyforyourbodytoexperienceboneandmusclewasting(decreaseinthemassofboneandmuscle).Asalways,duetothe
cold,youwanttostayonguard.Oneadditionalmeasureistostayhydrated.Coldnessincreasesthedrynesseffect,whichcanlead
todehydration,somakecertaintodrinkbefore,duringandafteryourrun.


"Believe that you can run farther or faster. Believe that you're young enough, old enough, strong enough, and so
on to accomplish everything you want to do. Don't let worn-out beliefs stop you from moving beyond yourself."
-
John Bingham
, running speaker and writer
My thoughts before racing

are to get out front, out of traffic and settle into a fast pace, I may be passed by
hundreds but dont falter or I will

make you pay at the finish line.

-

Marion Childress

Itsveryhardinthebeginningtounderstandthatthewholeideaisnottobeattheotherrunners.Eventuallyyou
learnthatthecompetitionisagainstthelittlevoiceinsideyouthatwantsyoutoquit.

GeorgeSheehan

ST
THURSDAYJANUARY1
,2015
o ResolutionRun5K

TH
SATURDAYJANUARY10
,2015
o FrozenToe10k

TH
SATURDAY,JANUARY17
,2015
o SandmanExtremeHalfMarathonWytheville,VA.

TH
SATURDAY,JANUARY24
,2015
o HumbleCreekTrail5kand10kRaceAltavista,VA.
o YResolve5kand10kRockyMount,VA.

TH
SATURDAY,FEBRUARY14
,2015
th
o 30
AnnualBlacksburgClassic10miler

ST
SATURDAY,FEBRUARY21
,2015
o CaringHeartsforHealthSoles10kand3kFitnesswalkStuart,VA.

ND
SATURDAY,FEBRUARY22
,2015
o LoveRoxHalfMarathon,10k,&5kRichmond,VA.

TH
SATURDAY,FEBRUARY28
,2015
o Exploreyourlimits5k&10k
o

March:

ST
SUNDAY,MARCH1
,2015
o Race13.1HalfMarathon

TH
SATURDAY,MARCH7
,2015
o Winterfest5k&10kMoneta,VA.

th
SATURDAY,MARCH14
,2015
o MontvalePark5and10miler
o ShamrockHill5kand10k

st
SATURDAY,MARCH21
,2015
o MartinsvilleHalfMarathon,5k,&Relay

th
SATURDAY,MARCH28
,2015
o RVSPCAsTailChaser5k&1milewalk

2015RoanokeTripleCrown
Posted December 19, 2014

BREAKINGNEWS:Half(andfull)Marathoners,getreadyforthefirsteverRoanokeTripleCrown!Thisexciting
Challengeincludes

Introducing the 2015 Roanoke Triple Crown! Complete the

Race 13.1 Roanoke VA Half Marathon
on March 1, the

Foot Levelers
Blue Ridge Marathon
(or half) on April 18 and the
Star City Half Marathon
on November 21 to earn this awesome medal!

Participants must register for each race individually to be eligible for the Triple Crown medal. Registering for one race does not
automatically register you for the other races. If you have registered for all three races by the time registration closes for Race 13.1
and Blue Ridge and by October 20 for Star City, you will automatically be registered to receive the Roanoke Triple Crown medal.
Medals will be distributed after the Star City Half Marathon on November 21.
Roanoke Triple Crown Rules and Regulations:

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You must use the same email address to register for all three races
You may register for Race 13.1 and Blue Ridge Marathon (or half) at any time as long as registration is open, but you must
register for the Star City Half Marathon by October 20 to be eligible for the medal.
You must be present to pick up the Roanoke Triple Crown Medal. Medals will not be mailed.

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MarionChildress
MichelleBouvier
CraigThornton
BarryThornton
ChrisBowers
FrankFinch
DavidSmith
JosiahOliver
JayKirby
RebeccaEversole
BrianNapper
XackaryChildress
BrendaLeftwichThornton
DougFalls
PatrickWoodford
DannyWoodford
Barry(Bear)Harvell
JerryBallard
JeffHarrington
GrantHarrington
KathleenKeppel
PattiBafford
StephanieStewart
GregSkinner
KarenRobertsDillon
KimoDhane

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TrinaNicholson
Robert(Bob)Middaugh
KimberlyWhiter
WalterHairston
KimberlyWilbourne
GeneMarrano
ThomasMantey
ErinLafoon
JimmyMoore
TashaJessee
PatBarton
MichaelClark
JanetLoganSelleck
Frederick(Fred)Hill
JenniferCoburn
SaraScottAnthony
CarolFoleyShepherd
AdamHartless
RachelGreenawaltKeller
MariaSkinner
LillySkinner
TyreeEllison
JordanBooker
TheresaRugallaBooker
PatKnicely
MarlvisAwusah
PrestonPruitt
KarenMcguire
KimWade
CharlieColeman
RyanKegel
SarahKegel
MicheleDeaner
ChristopherBowes
RobertoMarivela
TravisAllicot

C&C Runner Pets

One runner pet member:

1.

Schnoodle Thornton

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