TRAIN.
RACE.
EXPLORE.
September 12, 2023
CONGRATULATIONS ON YOUR 10 OR 20 MILER!!
Run Columbus Run was an absolutely beautiful run. I hope you had a wonderful time running or walking with friends new and old! So many distance PRs, so much sunshine, and PLENTY of bagels and bevs!
I'm so proud of how much strength and resilience you displayed. You should be so proud of how you've shown up for yourself this season.
YOU ARE AMAZING!
Now let's relax a bit this week, shall we? Enjoy cutback week and focus on recovery, rest, and stretching.
In our FFL Education Article, we continue discussing hip injuries.
For workouts this week, we tackle Riverlea 1000s and a nice 12/7 mile cutback for our long run/walk.
IMPORTANT NOTES:
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Our next Giveback Day is this Sunday, September 17th. Meet at Como Park at 2:00pm!
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MIT Registration for 2024 is OPEN!
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Do NOT hit "Renew". Go through the Sign Up questions.
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Annual Signup: It will say that your membership ends/renews on 12/31/23. IGNORE THIS. It will be adjusted to 12/31/24 after you sign up.)
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USE CODE WERUNCBUS24 for $20 off.
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MIT Pace Coach Applications for Winter/Spring 2024 are OPEN.
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Because You Can 5k -- A Race Honoring Leslie Ungerott, former MIT pace coach.
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. If you have urgent questions on Sunday/Monday, please contact Coach Nathan at nathan@fleetfeetcolumbus.com
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 - 9/13 at 6:30PM: RIVERLEA
MEET UP:
FLEET FEET OFFICE
867 N. High Street
Worthington, OH 43085
https://goo.gl/maps/m2Tw7PM6u19UbYC48
WARMUP:
https://www.plotaroute.com/route/449286
WORKOUT:
https://www.plotaroute.com/route/1681380
1 mile warmup to Riverlea
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Half: 4 x 1000m
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Full: 6 x 1000m
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Advanced: 8 x 1000m
Recovery: Slow jog/walk back to start, additional 60 seconds to let HR come down.
1 mile cooldown
Pace: 5k pace
Effort on repeats: 80-85% max RPE*
*RPE = Rate of Perceived Exertion, or how hard you feel like your body is working.
MIT SATURDAY WORKOUT: 9/16 at 7:00AM
MT. FRONT RUNNER
MEETUP LOCATION:
Mt. Frontrunner (Worthington Industries)
100 West. Old Wilson Bridge Road
Columbus, OH 43085
https://goo.gl/maps/RdyPVAidX9fxVU4u9
Route:
https://www.plotaroute.com/route/2386696
Mileage:
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Half: 7
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Full: 12
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ATP: 14 (CBUS) or 20 (CHI)
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
The Dead End for Runners & Walkers: Dead Butt Syndrome
Dr. Darrin Bright, MD
Piriformis Syndrome
Joe Simko, PT
Fit For Life Physical Therapy
Well, it is that time in MIT season. That time in every marathon and half marathon training season when the miles start taking a toll, those long Saturday runs seem extra-long, and pain begins to develop in your hip and …rear.
To function at an optimal level, the hip requires a perfect balance of strength and flexibility within its supporting muscle groups. When one of these groups fails, the entire area is affected. Unfortunately, the repetitive act of running invites the development of muscular imbalances. Our MIT medical team works hard to reduce and eliminate these imbalances and have made Dr Bright’s article on Dead Butt Syndrome and Joe Simko’s article on Fit For Life Physical Therapy treatment of the syndrome our focus of this week’s newsletter:
http://fleetfeetcolumbus.com/training/educational-resources/deadbuttsyndrome
Dr. Darrin Bright is the Marathoner In Training Medical Director and one of our legacy pace coaches. He is involved with planning and delivering our season-long MIT education program, provides injury advice for those MITers utilizing the “Dealing With Injury?” tab on your newsletter, monitors tough weather conditions, and helps ensure the overall health and safety of our group.
At work, his primary care sports medicine practice provides the highest quality care to active patients, with a special focus on comprehensive care for runners, triathletes, and cyclists. Having competed in, paced, and covered the finish lines of hundreds of marathons, Dr. Bright understands running and walking related injuries. He is our RunDoc and works with us every day to keep people moving.
To give back to our community, he has been the medical director of the Columbus Marathon, and Cap City & Emerald City Half Marathons, where he worked with the Columbus Division of Fire, American Red Cross, Columbus Police Department and U.S. Department of Homeland Security to prepare for race day.
Thank you, Dr Bright, for all that you do for Columbus runners & walkers, especially Marathoner in Training!
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
INTERESTED IN BEING AN MIT PACE COACH?
Are you interested in becoming an MIT Pace Coach? Feel like you have the experience, personality, and time to volunteer to pace and mentor runners and walkers as they pursue their goals and dreams?!
WE WANT YOU! HERE'S HOW TO APPLY:
1. If you've never coached before, talk to your current pace coaches for advice and a referral!
2. Read the MIT Pace Coach Roles, Requirements, and Expectations document to see if being a coach. This lists everything you need to know before applying.
3. Fill out the application.
MIT GIVE BACK DAY: SEPTEMBER 17 @ 2:00pm
Trail Cleanup at COMO PARK & Understory Happy Hour!ail
Join us on Sunday, September 17th for our next MIT Give Back Day! We will meet at Como Park at 2:00pm. We will head South on the Olentangy Trail and clean up litter and trash in our blue buckets! All supplies provided by our friends at Keep Columbus Beautiful. Just bring a comfy pair of shoes and a hat!
Afterwards we will gather at Understory for a little Sunday Funday beverage on the patio at 4:00pm.
We hope to see you there!
POWER HOUR WITH COACH CHERYL
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 then!
UPCOMING RACE: HONORING LESLIE UNGEROTT
Because You Can 5k
Kick-off Halloween week by supporting Kateswell and participating in the
inaugural Because You Can 5K. Kateswell is a Central Ohio non-profit that
supports cancer patients in Ohio during their treatment journey, and 100%
of all race registration fees will benefit Kateswell’s Leslie Ungerott Fund.
Leslie was an avid runner, a long-time MIT coach, and a frequent
FleetFeet pacer. Breast cancer cut her great life short. However, cancer
didn’t diminish her desire for the community to come together, have some
healthy fun, and support a charity making tremendous impacts in our
community. To learn more about Kateswell, click here.
This 5K event will begin at Dublin Jerome High School and will be a blast
for runners and walkers of all levels and ages. All participants will receive a
concert-inspired race t-shirt. Following the race, join us for music, food
trucks, lots of candy, costume contests, and more!
Kateswell would like to thank our presenting sponsor, Kleinhenz
Landscape, and our event partners, M3S Sports, Late Night Slice,
Vanderhorst Eddleblute Eyecare, and Bridget Lorentz Graphic Design. If
you are interested in sponsoring or supporting the event, please contact
nate@kateswell.org.
