ISSUE #14 of 16 - 2017 NEWSLETTER

Western & Southern
Thanksgiving Day 10K Run & Walk
THURS, NOV. 23  •  9AM
PAUL BROWN STADIUM
TIME to Register!
TIME Flies
TIME Flies

Over the River and Through Three Cities

To the Finish Line We Go!

Dashing through the cold has never been more fun!
  • Cincinnati was voted one of the top places in America to run a 'Turkey Trot' by Men's Journal Magazine. The beautiful race course has something for everyone.

  • Tristate Running Co. will be hosting a fun Thanksgiving Day Course Tour on Nov.18 at 8 a.m. starting at the Banks. The running tour includes a guided group run of the course, prizes and snacks.

  • Our UC Health Medical Team will be back in action on race day. UC's Jen Jackson and her team saved Rick Reid's life when he had a heart attack at the finish. See the inspiring story!

  • Need more inspiration? Read stories from runners like Jay Johannigman, M.D., who will be running 'virtually' this year from Afghanistan where he has been deployed as a member of a surgical team, and hundreds more from runners age 8 to 80.

  • Find that warm coat. The MCM Goodwill Coat Drive starts on the starting line!

  • Turn running time into family time. Enter our W&S Largest Family Award during registration.

  • Do you know a remarkable woman hero? Nominate her to be on stage to start the 10K!
It's a busy world. Slow down and come walk or run a race!  Register everyone!

- sponsored by Western & Southern
Healthy TIME
Healthy TIME

What are some diet DISASTERS people do before a race?
  • Eating the WHOLE thing
    "Eat your normal dinner, not a box of pasta and a family-size salad," said Kristen Deangelis, RD, LDN from TriHealth. "You are running a 10K, not going across the country on foot. Eat just to fullness so you don't get indigestion or have trouble sleeping."


  • Drinking too much water
    "It will leave you feeling bloated and dilute your electrolytes -- minerals responsible for muscle contraction," said Deangelis. "Since the weather at race time will likely be cold, you won't dehydrate as quickly. Drink a cup or two of water before the start and at the finish. Take advantage of the water stop along the way as well."


  • Skipping breakfast
    "A pre-race meal keeps your blood sugar steady and provides energy to finish your race strong," said Deangelis. "If you get too nervous to eat, wake up a few hours before so you can eat slowly. A small amount of carbohydrate and protein like banana and peanut butter, oatmeal, or a piece of toast with almond butter and apple slices are a few quick and easy options.


  • Trying something new
    "Do not try the new spicy sensation or you could be bolting for the bathroom instead of the finish line," said Deangelis. "Stick with your same meal routine for a few nights leading up to the race."

- sponsored by Running Spot by JackRabbit
TIME to Train
TIME to Train

What is the best way to prepare for race day?
  • Cover the route beforehand.
    "It's always good to be familiar with the terrain and the turns," said Cameron Simoneau from Tri-State Running Co. who is hosting (hosted) a guided tour for anyone and everyone in the race.


  • Eat what works for you.
    "Your best bet is to eat whatever has worked best for you," said Simoneau. "And don't try anything new, just eat the same boring stuff you have always eaten."


  • Get ready the night before.
    "Lay out your gear and your race bib, and get as much sleep as possible," said Simoneau.


  • Don't do anything new.
    "Race week isn't the time to try new shoes, new food or drinks, new gear, or anything else you haven't used on several workouts," said Simoneau.


  • Get off your feet.
    "In the days before you race, relax and leave the lawn mowing, shopping and stressing for after the race," said Simoneau.

  • Arrive early.
    "Get to the race at least one hour before the start so you'll have time to use the bathroom, stay hydrated, and warm up. You don't want to be running to the starting line," said Simoneau.


  • Don't overdress.
    "It will probably be cool at the start, but don't wear more clothing than you need," said Simoneau. "Dress for 20 degrees warmer than it is outside." 


  • Start slow, and stay even.
    "Run the first 10 percent of the race slower than you normally would, with the idea that you'll finish strong," said Simoneau. "Try to keep an even pace throughout the race, and save your extra energy for the final stretch to the finish."

- sponsored by TriHealth
Family TIME
Family TIME

Now that the holidays are here, why do you think Mr. Claus is so jolly?
  • He hands out toys.
    Research shows that generosity can create the same dopamine-fueled euphoria as exercise and eating chocolate. "Bring a coat to the Goodwill Coat Drive at the race start; you'll be happy before you finish the race," said Sharon Hannon, Goodwill marketing manager.


  • He lugs gift sacks.
    "Thirty minutes of weight lifting and strengthening helps keep you healthy and strong," said fitness expert Christine Lindner, co-founder of Inner Fire Fitness.


  • He conducts boot camp for the elves.
    "Our boot camp classes mix traditional callisthenic and body weight exercises with interval training and strength training designed in a way that pushes the participants harder than they'd push themselves while having lots of fun," said Amanda Bloomquist, co-founder of Inner Fire Fitness.


  • He climbs chimneys.
    The guy never sits still. "Sitting our life away is bad for our health and even worse for our life expectancy," said Dr. Steve King from Mt. Lookout Chiropractic.


  • He has a couple of reindeers.
    Pet ownership has been proven to lower blood pressure and cholesterol levels, boost your fitness level, decrease stress, and more.
- sponsored by Always
Work TIME
Work TIME

Happy and successful people NEVER do this...
  • Mind other people's business.
    "Forget about what others are doing and do your best," said Alvin Roehr, CEO of the Roehr Agency.  "Sometimes we struggle with doubt because we compare our behind-the-scenes situations with everyone else's public highlight reel."


  • Seek self-worth from others.
    "When we strive to be the best we can be — without comparing and competing to impress others — everyone who matters will respect and trust us," said John Barrett, CEO of Western & Southern.


  • Rely on other people and external events for success and happiness.
    "The greater part of our happiness depends upon our outlook and not upon our situation," said Barrett. "When your feet hit the floor each morning, welcome the day and all that it brings."


  • Hold on to resentment.
    "We've all been in tough situations that have caused a lot of frustration, anger and pain," said Roehr. "It's normal to be angry, but don't let it linger. Forgive and run on."


  • Spend time with negative people.
    "Instead, surround yourself with positive people. It helps you focus on the positive, and it makes for a much happier way of life," said Barrett.

- sponsored by TQL
TIME to Laugh 

Running alone never felt right. Sometimes it felt good, but it never felt right.

- Julie Isphording
OUR SPONSORS
Title Sponsor:  Western & Southern Life
McDonald'sTriHealthThe Running Spot by JackRabbit
AlwaysBusam SubaruTQL
MCM CPA's & Advisors Kind SnacQ102, MIX94.9, B-105, 97.3 THE WOLFks Inner Fire Fitness
ROEHR Insurance Agency Kind Snacks Tri-State Running Company
Tillar-Wenstrup Advisors, LLC Mt. Lookout Chiropractic Simple Truth
Cycle Bar Local12 WKRC Hoist Rapid Hydration
MODO YOGA Ampac Kroger
Exercise & Leisure Alpine Valley Wealth Planning Corporation
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