Monthly Archives: November 2013

Courage and Celebration Cap City 2014 Training!

Cap City Runners celebrate their finish at the 10th edition in 2013

Cap City Runners celebrate their finish at the 10th edition in 2013

Late November and the winter weather is here!  Flying Feather packets are going home with happy runners and I am hearing from athletes who are ready to start training for Cap City 2014!  This time of year is sweet for the Columbus running community, as we reflect on the successes and struggles of the past year and look forward to new opportunities in 2014.  Reflecting on what makes Cap City special two “C” words popped up over and over, courage and celebration.  Both truly symbolize the past and future of Columbus’ big May race!  From it’s beginnings as “The Columbus Distance Classic” directed by John “The Penguin” Bingham,

Mascot Chase Kids with Stinger, John Bingham, David Babner, and Jenny Hadfield in 2004.

Mascot Chase Kids with Stinger, John Bingham, David Babner, and Jenny Hadfield in 2004

to our own Capital City Half and Quarter Marathon with our beloved  race director David Babner, the event has been and continues to be a celebration of courage, running, and fitness in the Capital City.  The Penguin famously believes “The miracle isn’t that I finished.  The miracle is that I had the courage to start.” and that still holds true today.  Cap City’s motto is “Celebrate like a Champion” and we strive to do that every day.  Every athlete is celebrated, not just for their finish but also for the courage that brought them to that first training run.  Even more we celebrate YOU for each day you choose to get up, train for what you want, and continue on with your fitness journey.

Cap City Athletes Celebrate their day in 2013.

Celebrating a strong finish at Cap City 2013

We are here to help throughout that journey.  Our schedules are posted and officially start Jan 1 with The First on the First 5k.  I hear from so many athletes that you don’t want to wait until January to get started with your training and that’s fantastic.  Training through the busy Nov/Dec holiday season actually helps minimize the stress of the season and keeps us on track with our fitness goals!  You do not need a formal training plan right now just simply get moving.

Over the next six weeks (especially over the holidays), we want you to keep moving and enjoying the active healthy lifestyle. Beginner Quarter Marathoners should be walking/running or a combination of both at least 1-2 miles continuously three times a week or more, 2 miles three times a week or more for beginner half marathoners, as of Jan 4th, 2014. If you are already doing that, keep it up!  If not, slowly build to that goal. Adding just a few extra minutes each week makes a big difference.

Try to make at least one workout per week outdoors on a hard surface like an asphalt trail.  Running and walking on the same surface as Cap City helps prepare your body for your Celebration!

I am here for you all along the way.  If you have any questions email me at  I also want to hear your Cap City stories: why you are running it, how you made the choice to do a half or quarter marathon, and great stories from previous Cap City races.  Send me your story and you might see it reappear in an upcoming blog!

Happy Thanksgiving, hope to see many of you at Flying Feather on Thursday morning.  Happy Training!