TRAIN.
RACE.
EXPLORE.
December 19, 2023
Pre-Season Newsletter
HAVE YOURSELF A MERRY LITTLE RUNMAS!
Happy Holidays, MIT!
Twas the night before Christmas, and out on the street,
You could still hear the sound of this runner’s feet.
The kids were asleep and my wife was in bed
"It’s a great night for a run!" to myself, I said.
I laced up my kicks and snuck out the door
To enjoy the quiet of night with three miles or four.
After half of an hour back home I did head,
To jump in the shower and crawl into bed.
As I finished my run I looked up in dismay
For up on my roof I could see Santa’s sleigh!
I peeked in the window and what did I see?
But Santa himself putting a Garmin ‘neath the tree.
I couldn’t believe it! Could this be true?
I stood there agape knowing not what to do.
He finished his work and got ready to leave,
For he had much work to do yet on Christmas Eve
Before I could blink he was back at his sleigh,
Threw his sack in the back and then I heard him say
“Ho, Ho, Ho” as the reindeer prepared for their flight
“Merry Christmas to all and to all a good night!”
- DizRuns Blog
Kick off is 3 WEEKS AWAY! What can you do to prepare?
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1. Make sure you have a good pair of running/waking shoes. If you have never been fit for running/walking shoes, we highly recommend visiting Fleet Feet for an expert fit session.
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2. Download your training plan and start working on your base mileage. Logging miles ahead of the season will help prepare you for our first long run together on January 6th. See below for Coach Hannah's suggested mileage plan this week!
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3. Read the Fit For Life Education articles every week leading up to kick-off to learn how to tackle winter training both physically AND mentally.
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4. Check our "MIT UP NEXT" section for upcoming events and opportunities. (UPCOMING OPPORTUNITY WITH GIRLS ON THE RUN OF CENTRAL OHIO - ANNOUNCEMENT NEXT WEEK!)
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5. Sign up for strength training classes with our partner, OhioHealth.
Please read on for host of information on what to expect in the coming weeks prior to our kick off run on January 6th!
Happy Running, Walking, Moving & Shaking,
Coach Hannah
THE MIT NEWSLETTER
A Hub for all MIT Communication.
The weekly newsletter will be a hub for all things MIT. It drops every Tuesday, and will be sent via email to the address you signed up under on RunSignup.com.
REGULAR NEWSLETTER INSTALLMENTS INCLUDE:
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MEMBER RESOURCE ACCESS: At the top of every newsletter you will find blue buttons that link to your training plan, Saturday workout calendar, Pace Group Facebook pages, race discount codes, and injury resources.
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NOTE FROM COACH HANNAH: I highly recommend downloading your training schedule and beginning your training NOW! Building base mileage in December will help you prepare for our kick-off run on January 6th. :) Please email me with any base mileage questions at hannah@fleetfeetcolumbus.com.
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WEEKLY WORKOUT HUB: Dates, Locations, Times and Mileage for our Wednesday and Saturday runs.
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FIT FOR LIFE EDUCATION: Curated & relevant educational articles by Sean Huffman and his staff at Fit For Life Physical Therapy covering topics from injury prevention to hydration & nutrition to mental health.
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TRAIN YOUR BRAIN: Bi-weekly mental health articles.
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MIT UP NEXT: Upcoming events, opportunities, promotions, and updates.
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MIT PHOTOS: Pics taken by Ryan Garcia and other MIT photo helpers will be linked week-to-week on our Flickr page.
WORKOUT HUB
Suggested Base Mileage Training for 12/19-12/25
FIT FOR LIFE PHYSICAL THERAPY EDUCATION CORNER
Cold Weather Running & Walking Tips
TUESDAY:
Half - 2 miles
Full - 4 miles
WEDNESDAY:
Half - 3 miles
Full - 5 miles
THURSDAY:
Half - REST
Full - REST
FRIDAY
Half - 2 miles
Full - 4 miles
SATURDAY
Half - 3 miles
Full - 5 miles
SUNDAY
Half - 1-2 mile walk or run
Full - 2-3 miles
CHRISTMAS MONDAY:
Half - Eat some Christmas cookies! Run away from awkward family discussions!
Full - Watch Christmas movies! Jolly jog to the eggnog!
There are many things to consider with chilly weather running & walking. Everyone has
their own personal preference for when they will run outside or decide to hit the treadmill or cross train at the gym!
Fit For Life Physical Therapist Chelsea Hall notes it is safe to run outside when it is cold if
you are well-equipped. Read the article below to best prepare yourself to train this winter!
CLICK HERE TO READ THE ARTICLE
Chelsea earned her Doctor of Physical Therapy from The Ohio State University and competed as a professional runner with Newton Elite. As an undergraduate at Kentucky, she ran Cross Country and track earning All-American status and two SEC championships. She moved to the marathon, finishing in the top 60 at Boston and Chicago, and won last month’s New Albany Thanks For Giving 4 Miler!
Fit For Life Physical Therapy is proud to be the Official MIT and Fleet Feet + FrontRunner Sports Medicine Partner. 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
MIT Pace Coach
WHAT IS "TRAIN YOUR BRAIN?"
Last season we realized that Fleet Feet and Fit For Life Physical Therapy have made
almost everything available to MIT participants. Expert shoe and gear outfitting, in-
house physical therapy expertise, our amazing training plans & group workouts, nutrition counseling, & volunteer opportunities! Almost everything. But what about the psychological aspects of half & full marathon training?
This is where "Train Your Brain" was born! In bi-weekly installments, we provide resources on the ever-important mental and emotional health component of race preparation, group workout participation, and injury rehabilitation. These articles are authored by MIT coaches and participants with wonderful experiences to share, curated by Dr Heather Bechtel.
Attached is this week’s article by Nita Sweeney – Mental and Emotional
Benefits of Training in a Group (it’s not just about performance).
READ IT NOW: Mental & Emotional Benefits of Training in A Group (It's Not Just About Performance)
MIT 2024 WINTER/SPRING KICKOFF RUN!
Saturday, January 6th at 8:30AM
Start the New Year & your training cycle off on the RIGHT FOOT! This is the first official workout of the season, and we HIGHLY encourage attendance so you can meet your pace coaches, learn trail etiquette, and win COOL THINGS!
Join us on Saturday, January 6th for the Kickoff of MIT's Winter/Spring Season!
Location:
Fleet Feet Lewis Center
1270 E. Powell Road
Lewis Center, OH
Run Schedule:
Half Marathon - 4 miles
Full Marathon - 8 miles
ATP (Advanced Training Program) - 10 to 12 Miles
Details:
Arrive at least 30 minutes early to find parking and use the restrooms. Pace Coaches will be in place carrying large blue pace signs. Find your desired pace and join the group!
Pop over to the New Balance table prior to the run to get a raffle ticket! Say hey to our friends at Salt Stick, Amphipod & CEP!
Stick around afterwards and celebrate our first day of training with bagels, snacks, coffee, beer (and N/A beer!), and to shop our EXCLUSIVE MIT Kickoff Sale!
NEW MIT MEMBERS:
Visit the NEW MEMBER Table (follow the signs) to say hello to our Member Experience Team! We can help guide you to the right pace group and answer any questions you have prior to the workout!
OHIO HEALTH STRENGTH TRAINING CLASSES
SIGN UP TODAY!
Research tells us that having a regular strength training routine can help prevent injury and have a positive impact on your running and walking performance! Sign up for group strength training classes with Ohio Health! Open to all experience levels, these classes help runners and walkers of all ages, speeds, and backgrounds build strength and confidence. Up your run game by increasing your strength!