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July 25, 2023

Hey MIT!

 

YOU ABSOLUTELY CRUSHED THOSE HILLS ON SATURDAY! Grumpy cyclists aside, it was a fantastic day.

I know many of you may groan when you see hill work on our workout schedule. You may even say, "This crazy woman is trying to kill me with all these hills!!" But I promise you, hill work is going to make you a stronger runner and walker. Science says so. I'm so proud of how all of you tackled week 7, and I'm looking forward to a week of distance PRs and grit-building for week 8.

In this week's FFL educational installment, we expand upon knee issues with an article from Joe Simko, PT, on Patellar Tendonitis. Joe will teach you how to identify and prevent it.

 

For Wednesday Grit-Building this week, we will tackle longer rep efforts with Dead Poet 2 Milers.  On Saturday, we head to Otterbein University and the Alum Creek trail for 7 and 14 miles.

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!).

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 - 7/26 at 6:30PM:​ DEAD POETS

Longer warmup, longer reps. Let's get it with 2 Milers at Dead Poets this Wednesday! 

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/2198370
Workout Start Point is at the corner of Thackeray and Masefield

WORKOUT: https://www.plotaroute.com/route/458887

1.4 mile warmup

 

  • Half: 1 x 2 miles, then 4 x 100m strides

  • Full: 2 x 2 miles, then 4x100m strides

  • Advanced: 2 x 2 miles, then 1 x 1 mile, then 4 x100m strides


Recovery: 2-3 minutes rest between each rep

1.4 mile cooldown

Pace: Race Pace
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: 7/29 at 7:00AM

The Point, Otterbein University

SPECIAL NOTE: We are keeping an eye on the heat for Saturday morning. If we deem the conditions too unsafe for a group run and must cancel, we will notify members via email and post on MIT's/Fleet Feet's Facebook and Instagram accounts.

MEETUP LOCATION:

The Point, Otterbein University
60 Collegeview Rd
Westerville, OH 43081

https://goo.gl/maps/SDa4xzvGemyQWepL9

Route: https://www.plotaroute.com/route/2331766

Mileage:

  • 5k/10k: 3.5/7

  • Half: 7

  • Full: 14

  • ATP: 14-16


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.

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.

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FIT FOR LIFE EDUCATION

Knee pain...again?!

Joe Simko, PT

Fit For Life Physical Therapy

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Pain in the front of a runner or walker’s knee can be so painful and makes up such a
significant percentage of common running and walking injuries that we are spending a
second week in this area. Patellofemoral Pain and how to prevent it was the focus last
week, this week’s focus is Patellar Tendonitis.


Once again, Fit For Life Physical Therapy’s Joe Simko authors today’s Patellar Tendonitis article. Please notice how important the strengthening and stretching programs that Joe has mentioned each week are to keeping you healthy and, on the road, and incorporate them into your routine.

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
 

TRAIL ETIQUETTE

REMINDERS FROM FLEET FEET 

Now, some of these won't exactly be relevant to MIT, but these are a general rule of thumb for any group run or walk we embark on during the week!

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MIT SOCIAL MIXER ON JU

MIT x BARBIE x GIRLS ON THE RUN

JULY 27th AT 6:00PM

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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

CLICK HERE TO GET YOUR TICKETS!

POWER HOUR WITH COACH CHERYL IS BACK! 

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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 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. 

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MIT MEMBER STORY HOUR:

MARK T. BLOOMFIELD

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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  

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