TRAIN.
RACE.
EXPLORE.
June 20, 2023
Hydrate or die-drate?!
The phrase might seem a little extreme, but it's crucial to not take your body's hydration needs for granted during half and full marathon training --- especially in the dog days of summer! Not only can dehydration decrease performance, but it can also be life-threatening. When training in the heat, runners and walkers should follow a hydration plan to maximize performance and stay safe.
This week our partners at Fit For Life Physical Therapy give us a crash course on hydration during workouts from MIT's resident dietician, Rebecca Youngs. Read through Rebecca's article carefully to understand what your body needs in terms of hydration and electrolyte replacement...and why!
Speaking of hydration and nutrition, who is ready for some WATERMELON at tomorrow's Grit Builder Workout?!! We will meet at the Fleet Feet Office and run to Worthingway Middle school for a nice interval workout followed by a WATERMELON MILE. What's a watermelon mile? You'll see. ;)
Saturday we head to Mt. Frontrunner to practice our long run hill training.
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 -
6/21 at 6:30PM: WORTHINGWAY TRACK FARTLEKS
What is a "Fartlek"?
Fartlek is Swiss for "speed play". It involves a continuous run or walk in which periods of faster running/walking are mixed with periods of easy- or moderate-paced running/walking. There is no standing rest in a fartlek workout.
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 to track
-
Half: 7 x 1 minute on/1 minute off
-
Full: 10 x 1 minute on/1 minute off
OPTIONAL ADD-ON = THE WATERMELON MILE:
This can be as relaxed or as wild as you want. :)
- Eat a slice of watermelon
- 400m
- Eat a slice of watermelon
- 400m
- Eat a slice of watermelon
- 400m
- Eat a slice of watermelon
- 400m
1 mile cooldown to office
Pace during workout: COMFORTABLY HARD
Effort on repeats: 70-75% max RPE*
*RPE = Rate of Perceived Exertion, or how hard you feel like your body is working.
MIT SATURDAY LONG RUN: 6/24 at 7:00AM
MT. FRONTRUNNER
MEETUP LOCATION:
Mt. Frontrunner
100 W. Old Wilson Bridge Road
Worthington, OH 43085
https://goo.gl/maps/bh42hYcYY8xV6M317
https://www.plotaroute.com/route/2288666
MILEAGE:
-
NoBo 5k/10k: 1 mile / 2 miles
-
Half: 4 miles
-
Full: 8 miles
-
ATP: 14
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
HYDRATION 101
Rebecca Youngs, MS, LD, RD - MIT Sports Dietician
Michael Sean Huffman MS, ATC, PT
Fit For Life Physical Therapy
You asked and we are proud to respond: MIT is returning to live, in-person educational
programming in addition to our regular weekly newsletter communication!
We will have three in-person education sessions throughout the course of the summer
and early fall.
-
The first will be on June 27th (from 7-8 p.m.) with our Medical Director, Dr. Darrin
Bright and our sports dietitian, Rebecca Youngs.
-
They will review the basics of injury prevention and care, as well as nutrition and hydration for runners and walkers.
The newsletter articles for this week (hydration) and next week (nutrition) will help
prepare you for that education session. Of course, please let us know if you have any
questions in the meantime!
Michael Sean Huffman MS, ATC, PT
Fit For Life Physical Therapy
MIT Operations & Medical Resources Coach
MIT Pacesetter
Sean.Huffman@FitForLifePhysicalTherapy.com
MIT EDUCTION SESSION IS NEXT WEEK!
June 27th at 7:00pm, Fleet Feet Lewis Center
Michael Sean Huffman MS, ATC, PT
Fit For Life Physical Therapy
MEET YOUR CAPTAINS
Your captains for the MIT Summer 2023 are above! They are a wealth of knowledge and experience, alongside their fellow pace coaches. They will help connect you to resources and information throughout the season.
Top Row, L-R
Sean Huffman - Medical & Educational Director for MIT
James Smiles - 9:00 captain
Johel Woodliff - 10:00 captain
Steph Klingler - Walk Captain
Laurie Bilovesky - 12:00 & 12:30 RUN captain
Jessie Baldwin - 14:00 RUN/WALK captain
Mishelle Lynch - 13:00 RUN/WALK captain
Lisa Giambra - 12:30 RUN/WALK captain
Michelle Lewis - 11:00 captain
Cindy Deep - 11:30 RUN/WALK captain
Drew Rohr - Pace Coach Liaison
Bottom Row, L-R
Lauren Currence - 8:30 pace coach (Captain Nick Newnham absent but joining soon!)
Hannah McCorkle - MIT Head Coach
Jeanne Bauer - 11:30 RUN captain
Lindsay Banner - 9:30 captain
Adrienne Glover - 10:30 captain
Your Pace Coaches:
In addition to pace coach captains, there are other leaders within your pace groups that help keep rock-solid pace for your long runs, provide knowledge, experience and leadership, and help keep you SAFE on Saturday long runs. These are our amazing PACE COACHES!
They are my eyes and ears out on the course, and it is expected that MIT members follow the guidance and instruction of our pace coaches during workouts.
When pace coaches instruct members to stay 2-wide, please fall into a 2-wide format. When pace coaches announce it's time to leave a water stop, get ready to leave. They are here to support you and keep you safe, so please listen and respect their leadership during Saturday runs! :)
NEW MIT MEMBERS:
If you haven't been connected to your pace group captains and coaches yet, please respond to this email and I will connect you.
Next week, we will discuss trail etiquette!
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.
MIT BRING FLEET FEET AND MIT TO YOUR WORKPLACE!
Email hannah@fleetfeetcolumbus.com or aaronolbur@fleetfeetcolumbus.com for more details!
