TRAIN.
RACE.
EXPLORE.
July 18, 2023
Welcome to Week 7, MIT!
NICE WORK on an ODU 5 and 10, everyone! Special shout out to coaches who helped runners when they hit a tough spot in this benchmark run. Hitting double digits is a BIG deal, and I'm so proud of everyone who hit a distance PR last weekend. Let's keep the momentum going in week 7, shall we?!
As the half or full marathon training block progresses, you may remember that one person who responded to conversations about your training with "Won't all that running hurt your knees?!!" While the knee-jerk reaction (pun intended!) may be to roll your eyes at such cliches, it's important to respect how ramping up our mileage will increase the demand on our bodies and what injuries and pains to look out for in the process.
In this week's FFL educational article, Joe Simko, PT, will cover Patellofemoral Pain Syndrome, or "Runner’s Knee." As the most common injury we see in runners and walkers, Joe will teach you how to identify and prevent it.
This week we want you to TRAIN YOUR BRAIN by reading an article by our own Jody Davis touches on how to tackle your own perfectionism in running and racing.
For workouts this week, we crank up the intensity. Wednesday we head to the track and build some BIG GRIT during Track Ladders. On Saturday, we tackle a hilly 6 or 12 miles (WITH A BAGEL REWARD AFTERWARDS!).
We have a TON of exciting opportunities coming up for you, dear member! Strength Training Power Hour with Coach Cheryl is back, our first MIT Mixer is on July 27th at Studio 35, and we will have a Trail Clean-Up & Happy Hour coming on August 13th (more details to come!).
This week will be challenging step up, so if you need a pep talk, have training questions, or just need a big "YOU GOT THIS" squeeze, you know where to find me.
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.
See
MIT FLICKR PAGE
You asked, we delivered! Now featuring the MIT Flickr page that hosts all of our photos in one convenient spot! Next week, the photo links will be at the very bottom of the newsletter.
Who's that guy taking pictures and teleporting across the trail?!?! It's Ryan Garcia! MIT's amazing "moment-capturer!" When you see him, strike a pose!
WEEKLY WORKOUT HUB
A breakdown of all upcoming MIT workouts.
MIT WEDNESDAY GRIT BUILDING WORKOUT - 7/19 at 6:30PM: WORTHINGWAY TRACK LADDERS
It's time to get breathing, MIT. This high-intensity workout is designed to test your aerobic capacity and turnover (or, how quickly you can put one foot in front of the other). We will climb the ladder to one mile and descend back to our start point.
I'll have jams again this week so please EMAIL ME YOUR SONG REQUESTS!
MEET UP:
FLEET FEET OFFICE
867 N. High Street
Worthington, OH 43085
https://goo.gl/maps/m2Tw7PM6u19UbYC48
WARMUP ROUTE:
https://www.plotaroute.com/route/2125718
Workout Start Point is at Worthingway Middle School Track.
WORKOUT:
1 mile warmup
HALF LADDER
400m (one lap)
800m (two laps)
1600m (four laps)
800m
400m
Recovery: 200m (half lap) walk or jog in between each set. Take water break after 1600.
FULL LADDER:
800m (two laps)
1200m (three laps)
1600m (four laps)
1200m
800m
Recovery: 200m (half lap) walk or jog in between each set. Take water break after 1600.
ADVANCED LADDER
Same as full, but with 400m float in between each set.
RUN/WALK
Same workout, shorten your recovery intervals by 15 seconds during your lap sets (so if you do a 2min/1min, try a 2 min/45sec).
1 mile cool down
PACE: 5K
What is a 5K PACE? This is a high-intensity pace, or an 8 or 9 RPE*. You should not be able to talk during this effort -- in fact, you should be breathless by the end of the effort. You should hit 80-90% max HR.
*RPE = Rate of Perceived Exertion, or how hard you feel like your body is working.
MIT SATURDAY LONG RUN: 7/22 at 7:00AM
HILLS MARKET HILLY 6 & 12
MEETUP LOCATION:
Hills Market
7860 Olentangy River Road
Columbus, OH 43235
https://goo.gl/maps/XC6ZmQNQQ1j7nxk76
ROUTE:
PLEASE study the route this week. We start at Hills Market and go directly up Clubview Blvd hill into Worthington Hills neighborhood to do a loop around the golf course and the "W" before we exit. We then head south on the OT. Please be mindful of your distance turnaround points listed below.
https://www.plotaroute.com/route/2323598
MILEAGE:
-
5k/10k: 3 miles/6 miles
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Half: 6 miles (watch turnaround is 4.75)
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Full: 12 miles (watch turnaround is at 8 miles)
-
ATP: 14-17
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
Patellofemoral Pain Syndrome (Runner’s Knee)
Joe Simko, PT
Fit For Life Physical Therapy
Following a few weeks of newsletters about nutrition, hydration, and our 10 favorite exercises, we’re now turning our attention to the knee. Runners & Walkers can develop pain in the knee called Patellofemoral Pain Syndrome (Runner’s Knee). With increased mileage or intensity, the force on this area can cause pain, making it the most common injury we see in runners and walkers.
To learn more about Patellofemoral Pain and how to prevent it, please read our own Fit For Life Physical Therapy’s excellent article by Joe Simko, PT. Joe is one of the region’s top physical therapists for runners & walkers and is available to you for sports medicine physical therapy at our FFL location inside FrontRunner on Lane Avenue.
As a 1989 graduate of The Ohio State University, Joe brings 33+ years of physical therapy and sports medicine experience to Fit For Life Physical Therapy. Joe has a special interest in running biomechanics, injury prevention, foot and ankle injuries, cross country running, and fabricating custom foot orthotics.
With one of the most recognizable names in Columbus sports physical therapy, Joe also has been an avid runner since 1978, still routinely tallying 50+ miles per week. He has completed 20+ marathons, qualified for the Boston Marathon 14 consecutive years, and has a marathon PR of 2:45. Joe lives in Upper Arlington with his wife, Sherry, and their children, Alec and (Fleet Feet + FrontRunner’s outfitter) Erin.
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
TRAIN YOUR BRAIN
Fear and Loathing...on the Roads and Trails of MIT
Jody Davis, RN, LISW-S
Fit For Life Physical Therapy
My first marathon was Flying Pig in Cincinnati in 2011. I was proud of finishing on my first try, and thought I’d never run another marathon. Fast forward to 2023, and I finished the race 46 minutes slower. Rather than appreciate all the challenges I’d overcome to get there, I was disappointed in myself. Despite aging, different hormones, and nagging foot pain, I was disappointed by not beating my 2011 time.
Does this sound familiar? Read Jody's Article for more insight on Fear & Loathing in Marathon Training.
MIT SOCIAL MIXER ON JU
MIT x BARBIE x GIRLS ON THE RUN
JULY 27th AT 6:00PM
JOIN US for our first ever MIT Social Mixer in partnership with Studio 35 Run Club, benefiting GOTR Ohio!
WHAT:
MIT Social Mixer at Studio 35 Barbie Event
WHEN:
Thursday, July 27th at 6:00PM
Tickets:
$15, with $5 going to Girls on the Run of Ohio! Don't want to see the movie? THE RUN CLUB IS FREE! BUT we still encourage any donations to GOTR. :)
Event Details:
Ticket includes access to a raffle held at 6:00pm in the main auditorium and admission to the 7:15pm screening of Barbie. Wear your best BARBIE GARBIE!
SCHEDULE
6:00PM-6:15PM: Sign-in & Raffle
6:15PM-6:30PM: Barbie Costume Contest
6:30PM: Barbie-themed Thursday Night Run/Walk Launch (1 mile & 3 mile options)
7:15PM: Screening of Barbie
POWER HOUR WITH COACH CHERYL IS BACK!
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 this Sunday!
MIT MEMBER STORY HOUR:
MARK T. BLOOMFIELD
This season, we will are telling stories of members in our community that are meant to inspire, uplift, and encourage everyone in their journey with MIT. Have a story in mind? Email it to Coach Hannah (hannah@fleetfeetcolumbus.com).
This week we start with Coach Mark Bloomfield, whose journey to running in London in 2024 is nothing short of inspiring. Please consider making a donation to Mark's cause at the link below.
Hello,
I am Mark Bloomfield, and I am running in the London Marathon 2024, not only for myself, but for Action On Pre-Eclampsia. This is an organization that aims to raise public and professional awareness of pre-eclampsia, improve care, and ease or prevent physical and emotional suffering caused by the disease. They do this by providing information and support to members of the public who are affected by pre-eclampsia and support research into finding a cure. Pre-Eclampsia is caused by a defect in the placenta, which joins the mother and baby and supplies the baby with nutrients and oxygen from the mother’s blood.
I am 62 years old, have been working out and running races for the past 9 years. It all started when I was in the Porcupine Mtns of Michigan and was unable to hike, hunt and do I what I needed to do. At this time, I was smoking 3 packs of cigarettes daily and did not have any sort of workout routine or healthy eating habits. Shortly after returning from the hunting camp, I hired a trainer, and I bought an entry into a Spartan Sprint race here in Ohio. Afterall, it could not be that hard. That was the start of my journey.
My first race was the Cap City 5k, then I did Warrior Dash and then did the Spartan Sprint, and I was hooked. Since these races, I have done 2 25k’s, 10 half marathons, 7 Crim 10-mile races, Spartan Beast, Indian Mud Run, Mud Guts & Glory, numerous other OCR event and many 5,10 and 15k races.
I found a local running store, Fleet Feet, that had a program: Marathon in Training (MIT). I have been with MIT for 8 years now, and am now a pace coach for walkers, or “Party in the Back” as we call ourselves. We pride ourselves in not quitting and keeping going forward. I really enjoy everyone at MIT, as they encourage everyone to keep on going and to get it done. This ranges from the fast people to those who are not quite as fast. They give me what I need, to keep on going.
October 2020, I was diagnosed with Multiple Myeloma Cancer. Thankfully, I had a doctor who took regular blood tests every 6 months. I started Chemo and treatment Nov 2020, which involved daily chemo drugs and weekly shots. I had Stem Cells taken from me also. On March 24,2021, I went into The James at Ohio State University and received a large dose of chemotherapy and then on March 26, they gave me back 2 million of my Stem Cells. At this point, it was a waiting game for my blood counts to come back up from the chemo and then 12 days later I was released, my cancer was officially in remission. I slowly started to workout and run and train. February 2023, I completed the Winter Warmup Half Marathon in Columbus and then 2 weeks later, the Ft Lauderdale Half in Ft Lauderdale, Florida. April 2022, I completed the Pro Football HOF Half Marathon.
Since this point, my focus has been on working on making myself as healthy as possible and to not quit and continue to move forward.
Since I have been doing my races, I have always wanted to do longer and/or harder races. I actually did the two 25k’s before I had attempted a half. I did them 2 weeks apart... oops. Not the smartest idea. I have been playing around doing 1 marathon race and just one. Was looking for a few factors: time limit, course was it hilly or flat, where the race was and where I could do a race for a charity. That is how London came into play. I was reading up on the London Marathon and the course is basically flat, they have a generous time limit, this would be a great excuse to do a race overseas, and then travel for a few weeks and then I could do this for charity. Might not be a charity that everyone has heard about, but it is a great charity.
Any charity that help mothers and their baby’s, in my mind, is one that needs supporting.
Any donation would be highly appreciated and would go toward a great charity. Please consider giving what you can, and I Thank you Very MUCH!!
Coach Mark