RUN that by ME - ISSUE #14 of 15

Western & Southern 

- Inner Fire Fitness Kids Run -
109th W&S Thanksgiving Day 10K Race
Register Now!
BE Beautiful CincinnatiRegister for the 109th Thanksgiving Day 10K

You've Got This!
Joy to the Finish Line

Turkey? Check. Pie? Check. Thanksgiving Day 10k Run/Walk? Check. Check. Check! Ohhhhh, you better run!
  • Price increase this Friday at midnight. Run. Run. Run to that registration.
  • Packet pick up — with lots of cool stuff — more registration, and a store sale beginning this Saturday at JackRabbit O'Bryonville.
  • Sign up the kids for the Inner Fire Fitness Kids Run at 8:30 a.m.
  • Need coffee before the start? This race is fueled by love, laughter and a whole lot of Wallingford Coffee at Paul Brown Stadium 7-9 a.m.
  • Live entertainment at the start and finish with emcee Mike Brown, DJ Jeff Bowling, vocalist Mary Southworth and band Nativity Code.
  • Free race pictures! Check our website post race (4 days).
  • Free parking at stadium lots.
  • Music along the course from Goodwill, Keep Cincinnati Beautiful, Alzheimer's Assoc., Dragonfly and KISS 107.1.
  • Volunteer at the Alpine Valley water stop with the Ronald McDonald House.
  • Give to our charities' grant requests or donate a coat to our MCM Goodwill Coat Drive at the start.
  • Our TQL App is running. Get lots of information and sign up to LiveTrack your friends.
Get excited! Register right here! Volunteer right here. See you soon!

Western & Southern
BE SmartRegister for the 109th Thanksgiving Day 10K

How many calories will you eat this Thanksgiving?

"A day of overeating won't hurt in the long run, especially if you come on a run with us!
  • Turkey (dark meat with skin) -- Serving size: Two-three slices (8 oz.), Calories: 430 
  • Stuffing -- Serving size: 1 cup, Calories: 320 
  • Green bean casserole -- Serving size: 1 serving, Calories: 160 
  • Mashed potatoes and gravy -- Serving size: 1 cup + 1/4 cup of gravy, Calories: 240 + 205 
  • Cranberry sauce (jellied) -- Serving size: 1/4 cup, Calories: 110 
  • Cornbread -- Serving size: 1 piece, Calories: 175 
  • Sweet potatoes with marshmallows -- Serving size: 1 heaping scoop, Calories: 610 
  • White wine -- Serving size: 1 glass, Calories: 120 
  • Pecan pie -- Serving size: 1 slice, Calories: 505 
  • Pumpkin pie -- Serving size: 1 slice, Calories: 320
Total Calories: 3,195

BE StrongRegister for the 109th Thanksgiving Day 10K

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," says Bobby Slattery from 50 West Brewery.

  • Eat what works for you.
    "Your best bet is to eat whatever has worked best for you," says Kristen Deangelis, RD, LDN from TriHealth. "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," says Alex Ranton from JackRabbit.

  • 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," says Deangelis.

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

  • 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," says Deangelis.

  • Don't overdress.
    "It will probably be cool at the start, but don't wear more clothing than you need," says Slattery. "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," says Ranton. "Try to keep an even pace throughout the race, and save your extra energy for the final stretch to the finish."
BE HealthyRegister for the 109th Thanksgiving Day 10K

What is the best way to breathe while running?
  • Stay Relaxed.
    "Newer runners can develop choppy breathing patterns because they're anxious," says Dr. Steve King from Mt. Lookout Chiropractic. "Shake out your arms and press your shoulders back as you exhale with a deep sigh."

  • Shift Your Focus.
    "Think about your stride instead of your lungs," says King. "When you step on your left foot, breathe out, taking two steps every breath."

  • Run Tall.
    "Once you get into a rhythm, focus on your posture to ensure your lungs can fill with air," says Christine Linder from Inner Fire Fitness. "Think of an invisible thread at the top of your head pulling you upward as you move forward."

  • Slow Down.
    "Walk if you have to and stop completely if you need to," says Amanda Bloomquist from Inner Fire Fitness. "Take a moment to check in with your body so that when you start going again, you're in a more relaxed place."
BE WonderfulRegister for the 109th Thanksgiving Day 10K

What makes a company a great place to work?
  • A positive culture surrounding a meaningful purpose
    "People want to work for a company that supports and rewards excellence, collaboration and a strong work ethic — where people are focused on creating value and achieving top-notch performance," says John Barrett, CEO of Western & Southern. "People also want to feel that their strong culture exists to support meaningful work."

  • Opportunities to grow professionally 
    "Good managers look for ways to match employees' skills and passions with the company's growth plans," says Alvin Roehr, CEO of the Roehr Agency. "They work to find new initiatives in the company that might need people, and they take time to find out what their employees are interested in learning and doing."

  • The chance to work with people you trust and respect
    "Most companies have a diverse workforce — serious, intellectuals, fun-loving, informal, etc. — it's important to know your own preferences — what sort of people you tend to resonate with — when looking to build or join a company," says Roehr.

  • Work that positively challenges and changes you
    "We are results driven and wired to overcome challenges," says Barrett. "We like to innovate, solve problems and make breakthroughs. This drives our success and helps all of us get better every day."
BE Happy
BE Happy

Almost everything will work again if you unplug it for a few minutes, including you.
- Julie Isphording
Title Sponsor:  Western & Southern
TriHealth Secret JackRabbit
700WLW Inner Fire Fitness
Alpine Valley Pure Service Wallingford Coffee & Tee
Cincinnati.comenter Tide Fifty West Brewing Co
The Health Gap Knockback Nat's Neighborhood Bar Modo Yoga
PopCorners KISS 107.1
ProAmpac TQL MCM CPAs & Advisors
Roehr Insurance Agency Exercise & Leisure Mt. Lookout Chiropractic & Sports Injury Center
TW Advisors Wealth Planning Corporation Local 12
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