TRAIN.
RACE.
EXPLORE.
April 11, 2023
Happy Tuesday, MIT!
Congratulations to everyone who hit a distance PR last week at our Whetstone long run! And big congrats to 9:00s pace coaches Kristen and Kathryn who crushed their marathons in Carmel, Indiana, and pace coach Brian Johnson who tackled Revel Mt. Charleston Marathon!
We have a fun week ahead starting with a Cap City x MIT x Land-Grant community fun run on Wednesday (yes, this is where we'll have speed work!) and ending with our PEAK WEEK LONG RUN at Mt. Frontrunner!
This week, Fit for Life Physical Therapist Chelsea Hall discusses the importance of keeping your easy runs easy. You definitely want to read this one. I've had conversations with many of you over the last few weeks about how this is a lesson that I'm still learning, and Chelsea's article highlights how crucial it is in training and recovery!
We also have an awesome entry from our partner dietician, Rebecca Youngs, on how--and WHEN-- to properly fuel for long walks and runs.
For Wednesday workout, we will gather with Cap City Half Marathon organizers at Land-Grant Brewing Company for a community fun run! This workout will be shorter than prescribed, so read on for more information. This workout will start at 6:00pm.
On Saturday, we hit the Olentangy Trail south for 12 and 20 miles launching from Mt. Frontrunner. With construction beginning soon on Wilson Bridge Road, we will take a short detour through the neighborhood as a precaution, so PLEASE REVIEW THE ROUTE MAP CAREFULLY!
With temps warming up/peak-week mileage, this weekend's long walk/run will start at 7:30am. We will revert back to 8:00am on Saturday, April 22nd.
NOTE: I will be racing this weekend in Utah. I will be out-of-office Thursday-Monday. Please contact jeff@fleetfeetcolumbus.com for any questions or concerns. Nathan Darcy & Dylan Miller will be running the show on Saturday in my absence.
I'll see you all tomorrow!
Cheers,
Coach Hannah
Weekly Workout Hub
Read carefully for a breakdown of this week's workouts.
MIT WEDNESDAY GRIT BUILDING WORKOUT 4/12 at 6:00pm:
Land-Grant x Cap City Community Run
MEET UP:
Land-Grant Brewing Company
424 W Town Street
Columbus, OH 43215
https://goo.gl/maps/6pLKCKP5QxZaVFVdA
ROUTE:
https://www.plotaroute.com/route/2208520
WORKOUT:
.5 mile warmup
8x400 on/off
.5 mile cooldown
YES, this speed-work is shorter than prescribed mileage for the day. I encourage you to either complete your remaining mileage as an easy, extended cool down OR enjoy the extra recovery in preparation for your 20 and 12 milers this weekend.
Pace: Interval, HARD
Effort on repeats: 75-80% max RPE*
*RPE = Rate of Perceived Exertion, or how hard you feel like your body is working.
MIT SATURDAY LONG RUN 4/15 at 7:30am: MT. FRONTRUNNER
Meetup Location:
Mt. Frontrunner
https://goo.gl/maps/xXGmaHj7qZcQVJX88
Route:
https://www.plotaroute.com/route/2208563
Please note the detour!
MILEAGE:
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5k: 3
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10k: 6
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Half: 12
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Full: 20
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ATP: 3 (BOSTON SHAKEOUT RUN!!!)
REMINDER: We do NOT have cups at our hydration stations. Don't forget your cup or handheld bottle!
FIT FOR LIFE EDUCATION
Importance of Keeping Easy Days Easy
Chelsea Hall, PT, DPT
Fit For Life Physical Therapy
One of the simplest, but often hardest things to follow with training, is keeping your easy
days easy! Intervals, tempos, hill sprints, and long runs are meant to make you faster
by breaking down your muscles and teaching your body to fight through the burning
feeling of lactic acid. This makes it vital for your easy days to be easy.
Fit For Life Physical Therapy are proud to be the Official MIT and Fleet Feet + FrontRunner’s Sports Medicine Partners. We care for people of all activity levels — to help prevent, recover from, or rehabilitate athletic injuries.
Michael Sean Huffman MS, ATC, PT
Fit For Life Physical Therapy
MIT Operations & Medical Resources Coach
MIT Pacesetter
Sean.Huffman@FitForLifePhysicalTherapy.com
NUTRITION TOOLKIT
Fueling for the Long Run or Walk
Rebecca Youngs, MS, RD, LD
Meal and snack timing is just as important as WHAT we eat! This is an easy example
guide of how to space out meals and snacks.
For more tips, please see the attached article, fuel timeline graphic, and product guide! Need more support? Consider a custom race day nutrition plan!
These custom plans and other individual nutrition guidance can be developed by
contacting Fit for Life Physical Therapy’s Dietitian, Rebecca Youngs, MS, RD, LD.
UPCOMING FLEET FEET & M3S RACES with MIT discount codes!
Discount Code for Fleet Feet Races:
MIT2023
Use for $10 OFF race entry for all upcoming races!
Discount Code for ALL M3S Races:
MIT10
Use for 10% OFF race entry. Click here to sign up!
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CBJ 5th Line 5K presented by OhioHealth is just over a week away February 5th
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NEW EVENT: Crooked Shillelagh 4 Miler will take place on March 18 at 5pm at Crooked Can Brewing Co. in Hilliard
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The Ohio State 4 Miler will be on April 16th at Ohio Stadium
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OhioHealth Capital City Half & Quarter Marathon and 5K will be on Saturday, April 29th
Discount Code for Blue Ridge Marathon Races
John20
Good for 20% off your choice of a 10k, Half, Full, Double marathon, relay, and Slow K! Courtesy of our friend John Hykes. Thanks, John!
CORE STRENGTH POWER HOUR with CHERYL CONNER.
NO CLASS ON 4/16. WE WILL KEEP YOU POSTED ON OUR NEXT MEETUP!
Join us every Sunday morning at 10am at Fleet Feet Lewis Center for a FREE fun, low-impact core strength power hour led by our might 9's coach, Cheryl Conner!
Just bring a towel, yoga mat, and water and shake out a little long run stiffness with friends. See you on Sunday!
NEW BALANCE SURVEY!
Our friends at New Balance are doing some research to help inform how they build out New Balance running product in 2025, 2026 and 2027, and they want to learn from YOU, MIT!! It’s about 5 minutes long and asks 20 questions about your experience, motivations, and thoughts on shoes!!
https://forms.office.com/r/LGwsi75Fmf
MARK YOUR CALENDARS, MIT. WE'RE GOING TO LAND GRANT.
More information to come, but there will be MILES. There will be BEVERAGES. There will be a FUNKY FRESH DJ. There will be DANCING (well, Coach Hannah will be busting some moves at least.).
