Numbers Crunch
By: Michael J. Montalbano
© The Times-Picayune

With a new year comes new opportunities and, possibly, the chance to reinvent or rediscover oneself. If you are looking to incorporate exercise into your daily routine, find structure to keep you on a fitness path or "achieve a major accomplishment," the Crescent City Classic training guide is the place to start.

With the 30th annual Crescent City Classic scheduled for March 22, it's time to get the training started. The 6.2-mile road race sponsored by The Times-Picayune begins in the French Quarter and ends at Tad Gormley Stadium. It annually attracts thousands of participants -- couch potatoes, joggers and a contingent of elite runners. The CCC training guide, which was developed by Gini Davis, a physical therapist at Crescent City Physical Therapy, is the ultimate companion piece to mapping out success leading up to the race -- or better yet -- a jump-start to a healthier lifestyle. "The schedule is written so that if you are a non-exerciser at this point, you still can finish the race," Davis said. "You just have to plan to walk it. If you're in your 20s, you can eventually make the jump to a jogger. If you are in your 40s, this year just say, 'Hey, I'm going to just walk the race.' " And you have plenty of time to train to do just that."

Davis added: "If you are a runner, except for those who start from the front, this race isn't the place to set a personal best because it's too crowded. It's all about improving oneself -- and making it to the party after the race."

Enough time? Seventy-seven days seems like a long time, but is it enough time to prepare for the Crescent City Classic? "You bet," Davis said. "This year, you do have a shorter amount of time than usual to prepare. Usually, you have a couple of weeks as a fudge factor. This year, you don't have that, but having a good time and finishing are most achievable."

The training guide is set up for three types of participants:

-- Walkers -- Individuals, possibly new to the event, who want to experience what it takes to get to the finish line.
-- Joggers -- Those who can walk 2 miles at the beginning of the training schedule, then strive to finish the event by jogging.
-- Runners -- Participants who run about 15-18 miles a week, with the ability to pick up the tempo by incorporating speed work into their training regimen.

"The biggest criticism I get is, 'Why don't you make the training faster? It's too slow,' " Davis said. "The idea is that you DON'T get injured. . . . During the training, and when you're feeling really good, sometimes you want to do extra. It takes the musculoskeletal system time to adjust to the stress and the strain. Your cardiovascular system may adjust more rapidly than your bones and your muscles and tendons. The problem is, once you irritate your muscles and tendons, it may take them longer to feel better, which may knock you out of the race. . . . When it's race day, you do want to feel good. You don't want to feel like you're going to die."

The idea, Davis said, is that if it feels slow, great. "Take that as a compliment, that you might be in better shape than you think you are," she said. "Just go easy. The important thing is that you get to the race and that you feel good during the race. If you feel really good on race day, then you can jog some if you had planned to walk, and run some if you had planned to just jog."

Should runners, with less time to add speed training leading up to the race, fret? "No," Davis said. "You don't want to be adding speed and distance at the same time. By following the guide, you will be OK."

The CCC training guide is just that, a guide. With every journey, though, detours, potholes (inclement weather) or unforeseen pitfalls might arise. But no need to worry, missteps or time away from training (Mardi Gras comes to mind) is expected, and it's incorporated into the schedule, Davis said. "The biggest concern sometimes is just finding the time to sneak in a workout, with family, work concerns," she said. "Pick a time (remember there are two rest days a week in the training guide) that's conducive. For those who follow the training guide for the first time, it's all about finding the time. Because the guide is all written out for them, for some, it will make it easier. It tells them what they should be doing that day. It gives them structure. "Remember, the guide is based on time. You don't have to be on a track. You don't have to go somewhere special. Just find a street that's pretty smooth or a levee you can run on. You can train anywhere."

About a month before the Crescent City Classic, those following the guide might get antsy to test themselves. The New Orleans Track Club (visit www.runnotc.org or call (504) 467-8626) has road races scheduled leading up to the Crescent City Classic. They include:

-- 21st annual Elmwood Classic (10K, 5K, half-mile run) on Feb. 17 at 8 a.m. at the Elmwood Center in Harahan.
-- 20th annual Run on the Bayou (10K, 2-mile run, half-mile run) on March 8 at 8 a.m. at Bayou Segnette State Park in Westwego.

"People at NOTC are very helpful," Davis said. "I think those races leading up to the CCC are great tests. You get a feel for being in a pack of runners. They are really good to do. If it's a 10K or 5K, just look at the training schedule, then enter the appropriate race as part of your training. For those doing speed training, that's a real good way to test themselves."

Bigger picture

Walking, jogging, running. Those are activities that are investments in oneself. The more you put into it, the more you get out of it. The CCC training guide is a small part of the equation to a healthier lifestyle. "By following the guide, you can do it pain free -- and you can do the full distance and feel good enough to enjoy the party afterward," Davis said. "The idea is to have a good time during the race, have a good time afterward, and that it's a major accomplishment, whether you walk, jog or run the 6.2 miles."

A life-changing experience?

"People have used this as a jump-start to running half-marathons and marathons," Davis said. "But to be healthy, you don't have to run that far. Following the guide will help you change your lifestyle, even if it means running 2 miles." And on March 23, when another Crescent City Classic has come and gone, that doesn't mean the training guide is no longer useful. "By still running four to five times a week, that's the ultimate way to incorporate exercise into your lifestyle," Davis said. "You can continue to run for yourself or maybe enter a benefit run. By following the CCC guide and following through to the race, you were able to achieve a major accomplishment. It doesn't have to stop."

CCC INFORMATION: The 30th annual Crescent City Classic is March 22 at 8:30 a.m.
For information, visit www.ccff.org or call (504) 861-8686.