TRAIN.
RACE.
EXPLORE.
August 15, 2023
We are officially HALFWAY through the training season. Can you believe it? Take a second and look back to your very first long run or walk. Take note of all the ways in which you've grown. Many of you have tackled distance PRs --- You've literally gone farther than you have ever gone before. You've shown up for yourself again and again, proving to yourself that you can do really hard things. Did you ever think you'd be here? Did you ever think you'd be this strong?
For those of you who have been doing this for a while: Take a second to reflect on all the ways in which you've grown as a person over the years. Maybe your self-esteem has become rock-solid. Maybe you've grown a sense of confidence that planted a deep belief within you that you can tackle whatever life throws at you. Maybe you've made long-lasting changes to your physical and mental health that have completely transformed your life.
Whatever you're reflecting on, know that I'm so proud of you. Your friends here are proud of you. Your family is proud of you.
Keep showing up for yourself in these next 8 weeks.
This week, we continue our build with some hill work and our longest mileage workouts yet. This week, practice prioritizing sleep, recovery and nutrition.
We have had a lot of Post-Tib injuries pop up this week, so our friends at FFL are going to be covering Tibialis Posterier pain and what to do if you have it!
TWO IMPORTANT NOTES:
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This Saturday at our Long Run/Walk, we will distribute your FREE MIT Race Shirt AFTER the run. Later pace groups, have no fear. We ordered sizes according to registration, so we have plenty for everyone. No size swaps until the week of 8/21, and only with availability.
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OUR MIT SWAG STORE IS OPEN UNTIL 8/20!!! CLICK HERE TO SHOP NOW!!
Happy Running, Walking, Moving & Shaking,
Coach Hannah
REMINDER: Messages sent to my personal Facebook and Instagram platforms tend to get lost in the mix, so please email hannah@fleetfeetcolumbus.com or call me during my office hours:
- Tuesday, 9:00-5:00
- Wednesday, 12:00-5:00
- Thursday, 12:00-5:00
- Friday, 9:00-5:00
I am out of office on Sundays and Mondays. Please refrain from calling or texting me on these days unless it is urgent. ;)
THE NEWSLETTER HOSTS ALL! When in doubt, check our Weekly Workout Hub and the blue buttons at the top of the page.
WEEKLY WORKOUT HUB
A breakdown of all upcoming MIT workouts.
MIT WEDNESDAY GRIT BUILDING WORKOUT - 8/16 at 6:30PM: WALHALLA 1200s (DAIRY QUEEN TRIP!!)
WILL RUN HILLS 4 ICE CREAM.
MEET UP:
100 East Arcadia Avenue
Columbus, OH 43202
https://goo.gl/maps/4uxZaCz42wGPLU9e6
WARMUP ROUTE:
https://www.plotaroute.com/route/2355978
Workout Start Point is at the bottom of Walhalla Ravine Hill (High Street and Walhalla).
WORKOUT:
.7 warmup
Half: 2 x 1200m climb
Full: 4 x 1200m climb
Advanced: 5 x 1200m climb
1200 jog back down the hill for recovery.
.7 cooldown.
**WALK TO DAIRY QUEEN FOR ICE CREAM AFTERWARDS!**
Pace: Race Pace Effort
Effort on repeats: 50-60% max RPE*
*RPE = Rate of Perceived Exertion, or how hard you feel like your body is working.
MIT SATURDAY LONG RUN: 8/19 at 7:00AM
MT. FRONTRUNNER
MEETUP LOCATION:
MT. FRONTRUNNER
100 W. Old Wilson Bridge Road
Worthington, OH 43085
https://goo.gl/maps/E4XKfu42Pg1W9L78A
Route:
https://www.plotaroute.com/route/2355947
Mileage:
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Half: 9
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Full: 16
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ATP: 14 (CBUS) or 20 (CHI)
REMINDER: We do NOT have cups at our hydration stations. You are responsible for bringing your own water vessel. Collapsable cups and handheld bottles are available for purchase at Fleet Feet. If you forget your cup/bottle at home, let your Coach know.
FIT FOR LIFE EDUCATION
Tibialis Posterior Tendinopathy
Chelsea Hall, PT
Rebecca Youngs, MS, RD, LD
Fit For Life Physical Therapy
During the last week, we have seen case after case of Tibialis Posterior pain in runners
and walkers. Half of the Friday patients seen at one of our Fit For Life locations were
Post Tib patients! It is a tough injury for MITers that is common during this portion of
the training season.
So, this week, FFL’s Chelsea Hall P.T., a top 50 marathon finisher at Boston & Chicago, and FFL’s Registered & Licensed Dietitian Rebecca Youngs will both help you battle tendon injuries. Chelsea shows you how to care for Posterior Tibialis Tendon injuries and Rebecca details the uses of Collagen in to aid tendon injury healing.
Fit For Life Physical Therapy are proud to be the Official MIT and Fleet Feet's Sports Medicine Partners. We care for people of all activity levels — to help prevent, recover from, or rehabilitate athletic injuries. Contact Fit For Life Physical Therapy at (614) 981-1979 or www.fitforlifephysicaltherapy.com
Michael Sean Huffman MS, ATC, PT
Fit For Life Physical Therapy
MIT Operations & Medical Resources Coach
MIT Pacesetter
Sean.Huffman@FitForLifePhysicalTherapy.com
MIT PARENTS! Fast Rabbits Youth Running program is back for Fall.
Fast Rabbits Fall registration is now open!
Our youth running program starts its fall session on August 29th, and goes through October 27th. It's open to grades 3-6.
Workouts will be held at two locations on Tuesday and Thursday nights.
The club will participate in the Fast Rabbits Fall Mile Challenge, Eisenhart Youth XC Meet, The Bluffsview Bears XC Meet, and the Ohio Elementary School State XC Championship.
Let us help your children discover a love for running this fall! Click below to register!
MIT TRAIL CLEANUP
NEXT ONE, SEPTEMBER 17 202
Sunday our Culture Committee organized a trail cleanup as a part of our MIT Giveback Days! It was a beautiful day with an amazing turnout from our members!
We spent a solid two hours cleaning up litter on the Olentangy Trail and the Scioto Miles course. In total, we collected nearly 50 buckets of trash!!
Favorite finds of the day include:
•broken suitcase
•single boot
•crazy amount of Taco Bell fire sauce packets 🤣
•naturally growing “city strawberries”
Sadly, we did not find the water jugs that were kidnapped from our long run last year so keep your eyes peeled because the Wet Bandits are still at large!
The Culture Committee will be organizing another trail cleanup on September 17th, so please join us in our effort to help keep Columbus beautiful!!!
POWER HOUR WITH COACH CHERYL
Join 9:00s Pace Coach Cheryl Conner & friends every Sunday at Fleet Feet Lewis Center at 10AM for a fun and FREE power hour strength class! All you need to bring is a yoga mat, water bottle and towel. We hope to see you then!
THE MIT STORE IS OPEN!!!
SHOP TODAY TO GET READY FOR RACE DAY!
THE MIT STORE IS OPEN!! NOW UNTIL AUGUST 20TH ONLY!
HEY MIT, YOUR FREE RACE SHIRTS WILL BE DISTRIBUTED NEXT WEEK AFTER THE MT. FRONTRUNNER LONG RUN/WALK!
AND......THE MIT STORE IS OPEN!
Introducing our brand new online gear shop!
This is where you can find the 2023 Fall MIT Collection (Available for one week only! Shop until 8/20 at 11:59pm only!). You can also be the first to shop our brand new line of locally inspired graphic tee's, and more!