TRAIN.
RACE.
EXPLORE.
August 29, 2023
Happy Tuesday MIT!
NICE WORK on your big 18 on Saturday, Fulls! Welcome to your cutback week. Halfers, I hope you enjoyed your cutback week, nowit's time tackle another 9 miler!
TEAM, let's continue the grind!
“All you need is the courage to believe in yourself and put one foot in front of the other.” – Kathrine Switzer
In our educational installments, we discuss Hamstring Injuries with your Fit For Life Physical Therapy team. In a special TRAIN YOUR BRAIN article, Heather Bechtel, MD, walks us through a Mid-Season Tune-Up (If you haven't read it yet, DO SO NOW! It's awesome!).
IMPORTANT NOTES:
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Your FREE MIT Race Shirts are here! If you missed last week, you can pick up on the following days:
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FLEET FEET OFFICE (see Weds workout details for address) - 8/30, 5:00-6:30pm
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WESTERVILLE CENTRAL LONG RUN - 9/2
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Run Columbus Run and our FIRST 10/20 MILER IS NEXT WEEKEND!!! Now is the time to start zero-ing in on nutrition, education, gear, and REST.
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. If you have urgent questions on Sunday/Monday, please contact Coach Nathan at nathan@fleetfeetcolumbus.com
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 - 8/30 at 6:30PM: DEAD POETS 2 MILERS with ATP!
MEET UP:
FLEET FEET OFFICE
867 North High Street Suite A
Worthington, OH 43085
https://goo.gl/maps/w1oXKfKFyZ5Us85N7
WARMUP ROUTE:
https://www.plotaroute.com/route/2198370
Workout Start Point is at the corner of Thackeray and Masefield
WORKOUT:
https://www.plotaroute.com/route/458887
1.4 mile warmup
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Half: 1 x 2 miles, then 4 x 100m strides
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Full: 2 x 2 miles, then 4x100m strides
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Advanced: 3 x 2 miles, then 4 x100m strides
Recovery: 3-4 minutes rest between each rep
1.4 mile cooldown
Pace: Race Pace
Effort on repeats: 60% max RPE*
*RPE = Rate of Perceived Exertion, or how hard you feel like your body is working.
MIT SATURDAY LONG RUN: 9/2 at 7:00AM
WESTERVILLE CENTRAL HIGH SCHOOL
MEETUP LOCATION:
Westerville Central High School
7118 Mt Royal Ave
Westerville, OH 43082
https://goo.gl/maps/WcpYghouVvvvJ5j39
Route:
https://www.plotaroute.com/route/2371559
Mileage:
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5K/10K: 1.5 / 3
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Half: 9
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Full: 10
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ATP: 20 (CHI) or 14 (CBUS/WINEGLASS) or 12 (ERIE/LAST CHANCE BQ)
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
HAMSTRING INJURIES
Hamstrings 201: The Advanced Course
Fit For Life Physical Therapy
The hamstrings are an important muscle group for running and walking. Their main
function is to bend the knee and extend the hip acting as a propeller to move your body
forward. When strength & flexibility in the hamstrings are imbalanced, they can be
susceptible to injury.
We know from our coaches’ comments and our FFL clinicians’ years of experience, this
is the time in our training season when we see an increase in MIT walker and runner
hamstring injuries.
Let’s learn more about the hamstring’s anatomy, injuries, stretching, and strengthening
with Fit For Life Physical Therapy’s hamstring update.
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
RUN COLUMBUS RUN IS BACK!!!!
MIT is hosting it's 8th annual FREE, fully supported group 10 & 20 mile run/walk complete with pacers, hydration and more! Need to go shorter?! No worries. Come join in on the fun and turn around at a mileage point that works for you and get a head start on the tasty beverages!
Bring a friend! Tell friends in other training groups! This run is for YOU Columbus! This FREE, fully-supported group run is perfectly timed for the hearty souls who have been logging the miles all summer long in preparation for Nationwide Children's Columbus Half & Full Marathon!
Enjoy samples and prizes from our friends at New Balance, Salt Stick, Fleet Feet, and M3S!!!
The Details:
When
Saturday, September 9 at 7:00am. Arrive by 6:30am to find parking and restrooms.
Where
Hills Market Worthington located at 7860 Olentangy River Rd, Columbus, 43235 (SEE PARKING NOTES & MAP BELOW. Please do NOT park in the parking lots directly in front of Hills Market)
What
10 & 20 Mile Training Run
Who
Everyone! All run groups, clubs and teams!
Cost
IT'S FREE!!! But we do need you to register, please! (MIT MEMBERS, YOU AREN'T REQUIRED TO REGISTER. BUT IF YOU BRING A FRIEND, THEY SHOULD!)
Hydration
Participants must carry a handheld hydration unit. Water refills are supplied every 2-4 miles along the Olentangy Trail From Worthington to the Ohio State Campus. Water and Gatorade Provided on-course.
Post-Run Celebration
The run will be followed by a celebration with tasty adult beverages provided by Olentangy River Brewing Company, music, prizes, post-run bagels and Bobos, and more!
On-site Athletic Trainer
Fit For Life Physical Therapy and OhioHealth, our partners in wellness will be with us as usual to help workout any last minute kinks that you may have. They are the best, so don't hesitate to take them up on their services!
Parking
Please park only in the areas designated in the map below. Hills Market is open for regular business so we ask that you NOT park in the parking lots immediately in front of Hills Market. Instead, please utilize the lots BEHIND Hills Market, the gravel lot immediately to the north of Hills, and the lots at The Goddard School, Novacare, and Janney, Scott and Montgomery LLC.
RUN TOGETHER
At Fleet Feet one of our core values is to RUN TOGETHER. One of the greatest aspects of our running community is that folks from all walks of life can come together, put their differences aside and RUN TOGETHER. No matter who you are, where you live, what you do we are so very excited that you'll be joining us to RUN TOGETHER!
RECAP: COLUMBUS MARATHON "MIXER AT THE MUSEUM"
SO MUCH FUN!
The "Mixer At The Museum" was an absolute blast! Thanks to everyone who came out to represent MIT and fellowship with fellow runners and walkers in our community. From our Spirit Gear Pic to throwing down some serious knowledge during Trivia, it was an absolute BLAST to hang out with everyone at one of the most beautiful and iconic sites in Columbus.
THANK YOU FOR JOINING!
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!
TRAIN YOUR BRAIN
MID-SEASON MENTAL TUNE UP!
Dr. Heather Bechtel, MD
MIT Advisory Board, Wellness Coordinator
As the weeks go on this summer, the MIT weekly training mileage gets longer. The shine of the beginning of the new season has worn off. The hot weather gets old, and there is still a lot of work to be done. We are halfway through our marathon or half marathon preparation…how do we cope?
1. Treat yourself like an athlete. All participants in MIT are athletes! Period. Athletes
know they deserve good food, good rest, and good support. You too are entitled to
those things, and they will help you mentally and physically throughout the season.
2. Find ways to pass the miles. Saturday miles are so much better with good
company. Prepare some “dad jokes” for your pace group. Play “the alphabet
game.” Talk to someone you don’t know as well in your group. For mid-week miles,
find good listening material (music, audiobooks, or podcasts) or plan to meet some
fellow MITers.
3. Celebrate the wins. At this point in the season, distance PRs are coming up almost
every week for new members. Others might be celebrating their longest walk or run
since an injury, or longest at this new pace, or in a new age group. Tell your pace
coaches so your whole group can celebrate with you!
4. Keep your eye on the prize. Looking at course maps/pictures and starting to plan
activities and attire around your race can keep you excited for your goals.
Of course, if you’re dragging harder than you think you should, your coaches can be a great resource for ideas. Trust your coaches. Trust your training. These weeks will
pass. Just keep showing up, and you’ll be prepared at the start line before you know it!
