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NOTEFROMC&CSECRETARY:

NOTEFROMC&CSECRETARY:

Hellofellowrunners!Ijustwantedtostartthisnewsletterandsaywhatagreatyear2014hadbeen!Asawhole,wehadour

highs,ourlows,andourcomebacks!TheonethingIloveaboutthisteamisthatwegothroughlifetogetherandaretrulylike

afamily;supportiveandencouraging!

Weallhaveobstaclesthatgetinthewayofourpassionforrunningwhetheritbehavingababy,medicalissues,work­related orfamilyresponsibilities,andrunninginjuries.Lifejusthasawayofgettinginthewaysometimes.But,evenwhenI

couldn’trunduetoapregnancycomplicationbackin2012….MyteamwasstillsupportiveofmeandIneverfeltleftout!I

gotbackintoitandcamebackstrongerin2013!

Ilovewatchingteammatesflourishandmeetandbeattheirsetrunninggoals!Thereweresomany1ststhisyear!Mymost

excitedwasallthe1st timemarathoners!ItwassogreattoseeKimberlyWhiter,KimberlyWilbourne,GregSkinner,David Smith,BettyHarrington,andcountlessotherteammatesruntheirvery1st marathon!Thejourneyof26.2isoneyounever forgetandoneyouwillalwaysholdasaproudrunningmomentinyourlife!Congratstoyouall!

I’mproudtosaythattheRichmondMarathonwasmy4th marathonandIsetaPRin2014by13minutesfrommyNashville

timein4:26.Iwasamazedatmyperformanceandhumbledastryingtogetintheproperandadequatetrainingisalwaysa

challengeasasinglemombutIfoundthetimetodoitwithsuperearlymorningrunsandlotsoftreadmilltime.Youcantruly

accomplishanythingyousetyourmindto!

And,IjustwanttofinishbysayingthatI’mproudtobeapartofthisteam.Ilovehowwecantraintogetherorracetogether ornotasmuchaswewant….Butalwayshavethatconnectionwithoneanother.It’sagreatfeelingtohavesomanyfriends

withacommonpassioninlife!RunningismostdefinitelylikeasanctuaryformostofusandIlookforwardtorunning2015

withyouall!And,asalways, HAPPYRUNNING!!

withyouall!And,asalways, ​ HAPPYRUNNING!!

EachnewsletterwewillhighlightafewmembersofC&CwhohasreachedanewPRorwhohavehadcoolrace

experiencesthatothermembersmightenjoyreadingaboutanddrawinspirationfrom!

OUR2nd HALF2014STARSARE

GENEMARRANO

​​&

OUR ​ ​ 2 ​ n d ​ HALF ​ 2014STARSARE ​ GENEMARRANO ​​ & ​

KIMBERLYWHITER!!!

Here’sasynopsisbyour1st 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

days,mixinsomewalking,hikingetc.Andlessracingin2015­Iwanttodofewerrepeatsandtrynewstuff.ButI'm

gladtobeback,seeingmoreofmyC&Cfriends.” WaytogoincomingbackstrongGene!Ithinkwecanallagree thatsometimesit’snotaboutthedestinationasmuchasthejourneythatwetaketogetthere! Weadmireyour perseveranceandyourpositiveattitude!

fewerrunning

Ournextstarneedsnointroductionandhadafantastic2014andpromisesnottodisappointin2015either;Mrs. 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?

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

liberating.

planwasahalf,butabsolutelynothinginmybodywouldletmemaketheturn.Inolongerfelttiedtomyplan;I

didn’tbelongtothosegreenarrows.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

mightbedoingthingsthatwouldbeofinteresttoeveryone!EveryonedeservesamomentinthesunandIthinkit’sa

greatwaytobringaboutrecognitiontosomeofourmembersforspecialaccomplishments,goals,andjustexceptional

involvementinteamactivities!!!Youareallsuperstarsinmyopinion!

​ “spotlight” ​

“spotlight”sectiontothenewslettertobringtolightinterestingthingssomeofourmembers

ThisnewsletterIwantedtousethissectiontospotlightacouplememberswhowantedtogiveusaglimpseoftheir amazing2 ​ n d ​
ThisnewsletterIwantedtousethissectiontospotlightacouplememberswhowantedtogiveusaglimpseoftheir amazing2 ​ n d ​

ThisnewsletterIwantedtousethissectiontospotlightacouplememberswhowantedtogiveusaglimpseoftheir amazing2nd halfof2014experiences.Ithinkeveryoneontheteamisasuperstarandthesearejustafewofthe awesome2014storiestonameafew!Thanksforsharingeveryone!

​ ☺ Thefollowingiswhatournewmarathoner ​ KimberlyWilbourne

Thefollowingiswhatournewmarathoner

​ ☺ Thefollowingiswhatournewmarathoner ​ KimberlyWilbourne ​​ hadtosay: “ ​

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.Withmyhusband’sapproval,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,IremembertellingJoshthatIdidn’tthinkIwould

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!

DavidSmith ​​ alsorantheRichmondMarathonashis1 ​ s t ​ marathonandfinishedthedistanceproudandhumbled.Alot

DavidSmith​​alsorantheRichmondMarathonashis1st marathonandfinishedthedistanceproudandhumbled.Alot

offirstsin2014anditwasawesometobeapartofalltheexcitement!

Now,Ihavetosaythatournextsynopsisfrom

proudrunningmomentof2014wasforhimandherespondedwiththefollowingtouchingresponse:

​ JeffHarrington ​​

JeffHarrington​​isveryunique.Iaskedhimtotellmewhathismost

“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 haveyoubothonourteam!Whatagreat1st marathonexperienceandwhatawesomemoralsupport!

Teammate

​ ☺ Teammate ​ KathleenKippel ​​

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

inNovember!WaytogoGreg!!!HereisGreg’srecapofhisjourney:

inNovember!WaytogoGreg!!!HereisGreg’srecapofhisjourney: ​ GregSkinner ​

GregSkinnerhadamemorable2014alsobecominganofficialmarathonerattheRichmondMarathon

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%gaininmembership;awesome!Itisbecauseofthepassionyourunnersdisplayeverysingleraceor

trainingrun.Youallamazemeeveryday.Keepthecolorsflying;GoC&CRunners!

I’vedecidedtoforgopostingactualtimesintheracesthatwerun.Ourmembersarealldifferentbutwesharethe

samepassion.Wehavesuperstarfastrunnersbutwealsohaveslowerinspiringrunners!Ourtimesandplacementsin

racesdonotdefineusnorshouldthey.Theyareonlyareflectionofourharddedicationandbeatingthebestversion

ofourpastrunningselves.Weareallproudofouraccomplishmentsandthatisapparentinourrecapsand

experiences.

Plus,astheteamhasgrownexponentiallyinthepastyear,it’snearlyimpossibletokeeptrackofeveryoneandwhat theyareupto!Iammorethanhappytopostaboutanyraceornumberofracesanyonewishes.Pleasesendmedetails

inupcomingnewslettersasIwillmakeitapointtostartgoingbacktothequarterlynewslettersin2015.As

always…keepupthegreatworkandIlookforwardtoracingandtrainingwithyouallthisyear!!

Iamtryingtomakethenewsletteralittlemorecondensedsoitisnotsohardtoemailout.Ithasbeenaverylargefile andhascausedafewissuesinthepast.Hopefully,thisversionwillbebetterandstillwidelyinspiringand informative!

● ➢ Ifyouarewishingtopurchaseateam2­colorsinglet,theycanbefoundonEastbay!Therearemanycombinationstochoosefrom
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Ifyouarewishingtopurchaseateam2­colorsinglet,theycanbefoundonEastbay!Therearemanycombinationstochoosefrom including(Navy/yellow,royalblue/yellow,purple/yellow,green/yellow,red/black,yellow/black,andorange/black!)Somemembers haveothercombosthatothermembersdon’thave,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

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.Thisincludessocks;wearingtwopairsofpolypropylenesockskeepsyourfeet

warmeranddrierthanoneheavypair.

2.Weartherightfabrics.

Oneareawheremodernrunnershaveahugeadvantageonthosewhostartedoutintherunningboomofthelate

1970sand80sisinthetypesoffabricavailableforrunninggear.Materialssuchaspolypropylene,capilene,andsome

wool/syntheticblendswickmoistureawayfromyourbodyandkeepyouaswarmanddryaspossible.

Avoidwearingcottonbecauseitdoesn'twickmoistureandalsohasverylittleinsulatingability,whichwillleaveyou

wet,coldanduncomfortable.

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'tworryaboutlosingfitnessbyrunningabitslower;themaingoalistogetthroughthe

runwithoutpullingamuscleorinjuringyourselfinafall.

5.Carryyourcellphone,identificationandsomecashwithyouforanemergency.

Ifyourunintoamajorproblem,makesureyouhaveyourcellphonehandyandenoughcashtogetyouhomeif

necessary.Thisisgoodadviceforanyrun,atanytimeofyear.Sometimesunavoidablecircumstancescanleaveyou

strandedandyoudefinitelydonotwanttofindyourselfoutinthecold,unabletorun,andseveralmilesfromhome

withouthelp.

Themainmessageisthis:Runningincoldweatherrequiressomeplanningandsomesensibleprecautions.Oncethese

aretakencareof,yourrunswillbesafer,morecomfortableandmoreenjoyable.

RunninginColdWeather:GoodforYourBody?

Runningincoldweathercanhavesomesurprisinglybeneficialeffectsonyourbody,yetsomepeoplestillviewitas

potentiallydangerous.However,coldweatherneednotbeadeterringfactorwhenyouareconsideringgettinginsomerunning

exercise.Cold­weatherrunningprovidesbenefitslikeimprovingyourenergylevels,andsubsequently,yourmood­­justasrunning

inwarmtemperaturesdoes.Anotherupsidetorunningincoldweatheristhatyourbodywillbemoretonedandhealthy­lookingfor

thesummermonthswhenyouwillwanttoshowoffmoreofyourbody.Thekeytocold­weatherrunningisjusttakingprecautions

againstthecold.

WeightLossorWeightMaintenance

Runningisidealforeitherhelpingyouloseweightorsimplyforweightmaintenance.Runningincoldweatherdoesnotchangethat.

Whenyourun,youareusingagreatdealofenergy;thisenergyiswhatcausesyoutoburnoffalotofcalories.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.

todehydration,somakecertaintodrinkbefore,duringandafteryourrun.
"Believe that you can run farther or faster. Believe that you're young enough, old enough,

"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

My thoughts before racingare to get out front, out of traffic and settle into a fast pace, I may be passed by

hundreds but don’t falter or I willmake you pay at the finish line.

settle into a fast pace, I may be passed by hundreds but don’t falter or I

- Marion Childress

make you pay at the finish line. - ​ ​ Marion Childress
make you pay at the finish line. - ​ ​ Marion Childress

“It’sveryhardinthebeginningtounderstandthatthewholeideaisnottobeattheotherrunners.Eventuallyyou

learnthatthecompetitionisagainstthelittlevoiceinsideyouthatwantsyoutoquit.”–GeorgeSheehan

learnthatthecompetitionisagainstthelittlevoiceinsideyouthatwantsyoutoquit.” ​ ​ –GeorgeSheehan
● THURSDAY –JANUARY1 ​ S T ​ ,2015 o ResolutionRun5K ● SATURDAY –JANUARY10 ​ T

THURSDAY –JANUARY1ST ,2015

o ResolutionRun5K

SATURDAY –JANUARY10TH ,2015 o FrozenToe10k

SATURDAY,JANUARY17TH ,2015–

o SandmanExtremeHalfMarathon–Wytheville,VA.

SATURDAY,JANUARY24TH ,2015–

o

o

HumbleCreekTrail5kand10kRace–Altavista,VA.

YResolve5kand10k–RockyMount,VA.

o o HumbleCreekTrail5kand10kRace–Altavista,VA. YResolve5kand10k–RockyMount,VA.
o o HumbleCreekTrail5kand10kRace–Altavista,VA. YResolve5kand10k–RockyMount,VA.
YResolve5kand10k–RockyMount,VA. ● SATURDAY,FEBRUARY14 ​ T H ​ , 2015 o 30 ​

SATURDAY,FEBRUARY14TH , 2015

o 30th AnnualBlacksburgClassic10­miler

SATURDAY,FEBRUARY21ST ,2015–

o CaringHeartsforHealthSoles10kand3kFitnesswalk–Stuart,VA.

SATURDAY,FEBRUARY22ND ,2015–

o LoveRoxHalfMarathon,10k,&5k–Richmond,VA.

SATURDAY,FEBRUARY28TH ,2015– o Exploreyourlimits5k&10k

o

March:

● SUNDAY,MARCH1 ​ S T ​ ,2015– o Race13.1HalfMarathon ● SATURDAY,MARCH7 ​ T H ​

SUNDAY,MARCH1ST ,2015–

o Race13.1HalfMarathon

SATURDAY,MARCH7TH ,2015–

o Winterfest5k&10k–Moneta,VA.

SATURDAY,MARCH14th ,2015–

o

MontvalePark5and10­miler

o

ShamrockHill5kand10k

SATURDAY,MARCH21st ,2015–

o MartinsvilleHalfMarathon,5k,&Relay

SATURDAY,MARCH28th ,2015– o RVSPCA’sTailChaser5k&1milewalk

2015RoanokeTripleCrown

Posted December 19, 2014

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 Marathonon 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:

1. You must use the same email address to register for all three races

2. 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.

3. You must be present to pick up the Roanoke Triple Crown Medal. Medals will not be mailed.

the Roanoke Triple Crown Medal. Medals will not be mailed. 1. MarionChildress 2. MichelleBouvier 3. CraigThornton

1. MarionChildress

2. MichelleBouvier

3. CraigThornton

4. BarryThornton

5. ChrisBowers

6. FrankFinch

7. DavidSmith

8. JosiahOliver

9. JayKirby

10.RebeccaEversole

11.BrianNapper

12.XackaryChildress

13.BrendaLeftwichThornton

14.DougFalls

15.PatrickWoodford

16.DannyWoodford

17.Barry(Bear)Harvell

18.JerryBallard

19.JeffHarrington

20.GrantHarrington

21.KathleenKeppel

22.PattiBafford

23.StephanieStewart

24.GregSkinner

25.KarenRobertsDillon

26.KimoDhane

27.TrinaNicholson

28.Robert(Bob)Middaugh

29.KimberlyWhiter

30.WalterHairston

31.KimberlyWilbourne

32.GeneMarrano

33.ThomasMantey

34.ErinLafoon

35.JimmyMoore

36.TashaJessee

37.PatBarton

38.MichaelClark

39.JanetLoganSelleck

40.Frederick(Fred)Hill

41.JenniferCoburn

42.SaraScottAnthony

43.CarolFoleyShepherd

44.AdamHartless

45.RachelGreenawaltKeller

46.MariaSkinner

47.LillySkinner

48.TyreeEllison

49.JordanBooker

50.TheresaRugallaBooker

51.PatKnicely

52.MarlvisAwusah

53.PrestonPruitt

54.KarenMcguire

55.KimWade

56.CharlieColeman

57.RyanKegel

58.SarahKegel

59.MicheleDeaner

60.ChristopherBowes

61.RobertoMarivela

62.TravisAllicot

C&C Runner Pets

One runner pet member:

1. Schnoodle Thornton

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andencouragememberfeedback!***

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