TRAIN.
RACE.
EXPLORE.
July 4, 2023
Happy Fourth of July, MIT!
I hope you're celebrating with some patriotic miles and excellent grill-out food. During our first cutback week, we are focusing on the Runners & Walkers 10 - a list of 10 exercises we use most frequently to help with injury prevention and recovery.
Tomorrow for our Grit Building Wednesday Workout, we hit the Riverlea neighborhood for Hilly 1000s. For Saturday's long run, we cut back our mileage at Fleet Feet Hamilton Quarter.
Have a great holiday and I'll see you tomorrow!
Happy Running, Walking, Moving & Shaking,
Coach Hannah
A few quick notes from Coach:
I am always happy to answer questions about your registration, training, etc.! I love giving training advice or modifying workouts to fit your specific needs. I am also a source for encouragement and peptalks throughout the season when the going gets tough. So please reach out! Here's the best way to get ahold of me.
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
If you signed up for MIT recently, welcome to our weekly newsletter. This is the HUB for ALL THINGS MIT! Weekly workout logistics, upcoming events, educational articles and session announcements, and access to resources (training plans, Google calendar, educational articles, and more) live here.
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 - 7/5 at 6:30PM: HILLY 1000s at Riverlea
Hilly 1000s are here! If you're a veteran to MIT, you know we love hill work. Hilly workouts build mental grit, aerobic capacity, and get your legs ready for any climbs you'll encounter during your race. Buckle up, let's tackle some hills!
MEET UP:
Fleet Feet Office
867 N High Street
Worthington, OH 43085
https://goo.gl/maps/m2Tw7PM6u19UbYC48
WARMUP ROUTE:
https://www.plotaroute.com/route/2125743
Starting Point: Corner of Riverglen Drive and Olentangy Blvd
WORKOUT:
Loop Route: https://www.plotaroute.com/route/1681380
1 mile warmup
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Half: 3 x 1000m
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Full: 5 x 1000m
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Advanced: 7 x 1000m
Recovery: Slow jog back to start, additional 60 seconds to let HR come down.
1 mile cooldown
Pace: Interval Pace (Between 10k and 5k pace)
Effort on repeats: 70-80% max RPE*
*RPE = Rate of Perceived Exertion, or how hard you feel like your body is working.
MIT SATURDAY LONG RUN: 7/8 at 7:00AM
FLEET FEET HAMILTON QUARTER
MEETUP LOCATION:
Fleet Feet Hamilton Quarter
5792 N Hamilton Rd Unit C
Columbus, OH 43230
https://goo.gl/maps/a6dkE8FcfPYeo5mx5
ROUTE:
https://www.plotaroute.com/route/2307932
MILEAGE:
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NoBo 5k/10k: 2 miles / 4 miles
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Half: 4 miles
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Full: 7 miles
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ATP: Connect with Coach Steve
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
RUNNERS & WALKERS 10
Michael Sean Huffman MS, ATC, PT
Fit For Life Physical Therapy
Everyday runners and walkers just like you are overloaded with information over social
media and email lists about a number of topics including workout ideas, nutrition, and
injury prevention exercises.
Fit For Life Physical Therapy clinicians have years of experience reading this information, looking at current research, and applying it daily to sports medicine patient care.
During our years of working with MIT, we have compiled a list of the 10 exercises that
we use most frequently to assist with injury prevention and recovery. Now you get a
chance to learn all ten!
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
BE A GOLDFISH
Dr. Heather Bechtel, MD, MIT Member
Fit For Life Physical Therapy
During a recent discussion an MIT participant mentioned that Fleet Feet and Fit For Life Physical Therapy have made almost everything available to them. Expert shoe and gear outfitters, in house physical therapy expertise, our great training group, nutrition counseling, and trail running plus hiking. Almost everything. This participant mentioned that we still had not tackled the mental component of race preparation, group participation, and injury rehabilitation.
This season, we will check that box as well with bi-weekly “Train Your Brain” articles by guest author MIT coaches and participants with wonderful experiences to share.
Attached is this week’s article by Dr Heather Bechtel – Be A Goldfish. Heather is a
marathoner, pediatrician, and proud mom of two.
Fit For Life Physical Therapy is proud to be the Official MIT and Fleet Feet +
FrontRunner Sports Medicine Partner.their fellow pace coaches. They will help connect you to resources and information throughout the season.
Strength Training for Runners with Ohio Health!
This small group class will include dynamic stretching, mobility exercises, full body strength and core stability to improve your running and help prevent injuries. The class is designed by Amy Harrison, AT, CSCS, FMS-Level 2 and OhioHealth Runner's Clinic Lead Clinician.
Payment for individual session or 10-session pass can be made at your first session. We accept credit, debit, HSA, or check. Cash payments are not accepted.
HEY, MIT! BRING FLEET FEET AND MIT TO YOUR WORKPLACE!
Email hannah@fleetfeetcolumbus.com or aaronolbur@fleetfeetcolumbus.com for more details!
