TRAIN.
RACE.
EXPLORE.
April 4, 2023
Happy Tuesday, MIT!
I am so proud of all of you for your work last weekend. There were so many distance PRs set at Run Columbus Run, and it was an absolute joy and pleasure to celebrate huge milestones with you! Thank you to our friends at Hills Market for hosting our mighty crew, and thank you to Holly Varian, David Glover, Dylan Miller, our MIT Coaches, and many, many others for their work in making sure everyone had a safe run and a great time afterwards! Thank you, thank you, thank you!
This week, Fit for Life Physical Therapist Chris Lawson discusses gait impairments in runners and walkers. For our MIT Mental Health Corner, Nita Sweeney tackles what to do when you have a bad workout by doing the hokey pokey (no, really!).
For Wednesday workout, we fix our sights on Highbanks Hill 800s -- This workout that will build character and increase your confidence on race day! On Saturday, we hit the Olentangy Trail for 11 and 12 miles launching from Whetstone High School..
OH. And one more thing...
APRIL FOOLS.
OUR LONG RUNS ARE BACK TO 8:00 AM. ;)
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 4/5 at 6:30pm:
Highbanks Hill 800s
MEETUP LOCATION:
Sledding Hill Parking Lot - High Banks Metro Park
https://goo.gl/maps/Xu744aPC4A4qHgBB9
WARMUP ROUTE:
https://www.plotaroute.com/route/2205754
WORKOUT
Start Point at the bottom of the sledding hill, using the multi-use trail hill.
0.5 mile warm up
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Half: 3 x 800m hard uphill, recovery jog downhill (6 miles)
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Full: 4 x 800m hard uphill, recovery jog downhill (7 miles)
0.5 mile cool down
Pace: HARD
Effort on repeats: 65-70% max RPE*
*RPE = Rate of Perceived Exertion, or how hard you feel like your body is working.
MIT SATURDAY LONG RUN 4/8 at 8:00am: WHETSTONE HS
Meetup Location:
Whetstone High School
https://goo.gl/maps/hesm8ELh8cExWesQA
Route:
South 3 miles, Back to HS
Halfs: North 2.5 miles, do NOT do Antrim Lake Loop
Fulls: North 2.5 to Antrim, LAKE LOOP and home
https://www.plotaroute.com/route/2205789
MILEAGE:
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5k: 2.75
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10k: 5.5
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Half: 11
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Full: 12
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ATP: 12
REMINDER: We do NOT have cups at our hydration stations. Don't forget your cup or handheld bottle!
FIT FOR LIFE EDUCATION
Running or Walking Gait Impairments
Chris Lawson, PT, DPT
Fit For Life Physical Therapy
Your running & walking form is an often-overlooked aspect of your workouts and may increase the chances of injury if form imbalances are not addressed. Oftentimes, weak or tight muscles can cause these imbalances and lead to gait impairments. FFL’s Chris Lawson will help us look at a few of these impairments and why they might occur.
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
MENTAL HEALTH CORNER
Bad Workout? Do the Hokey Pokey and Turn Yourself Around!
Nita Sweeney, Award-Winning Author and Mindfulness Coach
Let's face it: Some workouts just go south. A workout may start out going well, but some days things just happen and soon you’re struggling. Or, a workout might start out tough and get worse. We all have those days! No matter the reason, there are many things we can do to turn around a “bad” workout. Read Nita's article for tools to do just that!
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 our own CHERYL CONNER.
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.).
