TRAIN.
RACE.
EXPLORE.
June 27, 2023
Nice work tackling the Mt. Frontrunner and his friends last week, MIT!
Worthington Hills "The W" will make an appearance again later in the season. Why?! Because whether you love hills or not, they place a critical role in your marathon training. There are many benefits of hill training: improving cadence, building strength in your legs, activating your glutes, increasing your endurance, and giving you a confidence boost on race day as you tackle that hill! But for now, we turn to 800s at Plesenton and building mileage at Otterbein on the Alum Creek Trail.
DON'T FORGET! TONIGHT is our first in-person education session at Fleet Feet Polaris. Join us at 7:00pm and expand your knowledge with Dr. Darrin Bright.
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
*Note: I am out 6/24-6/29 on vacation. I will respond to messages as soon as possible upon my return!
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 -
6/28 at 6:30PM: PLESENTON 800s with Coach Nathan
Race Pace 800s! The goal behind this workout is to get your body accustomed to running at the exact pace you’ll run during your race with minimal recovery between sets.
MEET UP:
Thomas Worthington High School
300 W Dublin Granville Road
Worthington, OH 43085
https://goo.gl/maps/HjiSwSmeJVHhKf3Q8
WARMUP ROUTE:
https://www.plotaroute.com/route/2293110
Workout Start Point is at the Stop Sign on top of Plesenton.
WORKOUT:
Loop: https://www.plotaroute.com/route/1618597
1 mile warmup
-
Half: 4 x 800m
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Full: 6 x 800m
-
Advanced: 8 x 800m
RECOVERY:
Walk to stop sign to let HR come down, grab a sip of water and go!
1 mile cooldown
Pace during workout: RACE PACE!
Effort on repeats: 55-60% max RPE*
*RPE = Rate of Perceived Exertion, or how hard you feel like your body is working.
MIT SATURDAY LONG RUN: 7/1 at 7:00AM
OTTERBEIN UNIVERSITY - THE POINT
MEETUP LOCATION:
Otterbein University, The Point
60 Collegeview Rd
Westerville, OH 43081
https://goo.gl/maps/5H1u9kNCUYHg3ZhL8
https://www.plotaroute.com/route/2293116
Note: Water stops and turnaround points not yet marked. Will be updated in Friday reminder.
MILEAGE:
-
NoBo 5k/10k: 1.5 mile / 3 miles
-
Half: 5 miles
-
Full: 9 miles
-
ATP: 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. If you forget your cup/bottle at home, let your Coach know.
FIT FOR LIFE EDUCATION
NUTRITION 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 article for this week (Nutrition 101) will help prepare you for tonight's
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 TONIGHT!
June 27th at 7:00pm, Fleet Feet Lewis Center
Michael Sean Huffman MS, ATC, PT
Fit For Life Physical Therapy
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.
MIT BRING FLEET FEET AND MIT TO YOUR WORKPLACE!
Email hannah@fleetfeetcolumbus.com or aaronolbur@fleetfeetcolumbus.com for more details!
