TRAIN.
RACE.
EXPLORE.
September 26, 2023
HALFS! IT'S YOUR PEAK WEEK!
I read a quote this week that said, "You're going to reach a point during your race where your mind starts lying to you. It might tell you you to back down when it gets tough. It might tell you that this is not your day. It might tell you that you can't do this. Remember all of the workouts, all of the time, and all of the effort you have put it: That's the evidence it's lying to you." Channel that this week.
FULLS! IT'S TIME TO TAPER!
As our fearless ATP Leader Coach Steve says, "Hay is in the barn." Time to feast. Let's focus on rest, recovery, and taking care of any taper pains.
IMPORTANT NOTES:
MIT Registration for 2024 is OPEN!
All memberships expire on 10/15/2023, EXCEPT those who paid for an annual membership in our old system (not Runsignup) between April-June. If this is you, please email Hannah asap.
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PROCESS:
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On the signup page, scroll down to see the different membership options.
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Do NOT hit "Renew". Click "Sign Up" under your preferred option.
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USE CODE WERUNCBUS24 for $20 off.
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MIT Pace Coach Applications for Winter/Spring 2024 CLOSE THIS SATURDAY 9/30. See below for details on applying.
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CHICAGO MARATHON FOLKS: Cindy Deep is organizing an MIT meetup in Chicago the Saturday before the race. Please email her to be added to the text chain! cindydeep1@gmail.com.
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Because You Can 5k -- A Race Honoring Leslie Ungerott, former MIT pace coach.
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MARK YOUR CALENDARS! MIT END OF YEAR CELEBRATIONS COMING UP!!!
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 - 9/27 at 6:30PM: "THE PERFECT MILE"
OUR NEW FRIENDS AT TRISPORT SOCIAL CLUB WILL BE JOINING US FOR GRIT BUILDING! LET'S GIVE THEM A WARM WELCOME! :)
MEET UP:
THE FLEET FEET OFFICE
867 North High Street, Suite A
Worthington, OH 43086
WORKOUT:
1 mile warm up to track
"THE PERFECT MILE": CLICK HERE TO LEARN MORE
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1600m (4 Laps)
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4-5 minute jog recovery
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1200m (3 laps)
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3-4 minute jog recovery
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800m (2 laps)
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2-3 minute jog recovery
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400 (1 lap)
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1 lap jog/walk recovery
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This workout is continuous. If you need water, grab it quick and keep walking. No standing rest.
Cool Down:
Group Stretching before cool down mile back to office.
Pace: 5k Effort for first 4 reps, last 400m should be an all-effort push.
Effort on repeats: 85-90% max RPE*
*RPE = Rate of Perceived Exertion, or how hard you feel like your body is working.
MIT SATURDAY WORKOUT: 9/30 at 7:00AM
OTTERBEIN UNIVERSITY - THE POINT
MEETUP LOCATION:
The Point, Otterbein University
60 Collegeview Road
Westerville, OH 43081
https://maps.app.goo.gl/yny8hpk683oQLMv37
Route:
https://www.plotaroute.com/route/2400690
Mileage:
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Half: 12
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Full: 12
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ATP: 12 (CHI) and 14 (CBUS)
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
DEALING WITH TAPER PAINS
Joe Simko, PT
We are so proud of you! Fit For Life Physical Therapy is proud of the work that you have done to get to the starting line for your half or full marathon. For the next few weeks, please remember two things:
First, trust your taper and avoid taper pains. If you are not sure what that means, please check out Fit For Life Physical Therapy’s Joe Simko’s attached article and get the rest that your body needs to get ready for your race.
Second, trust your training. Please feel confident in the program that you have worked on with your Marathoner In Training plan for the last 20+ weeks and enjoy your race.
As your MIT Official Sports Medicine Partner, Fit For Life Physical Therapy will be with you every step of the way.
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?
APPLICATIONS CLOSE ON 9/30.
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 is right for you! This lists everything you need to know before applying.
3. Fill out the application.
MIT END OF YEAR CELEBRATIONS: MARK YOUR CALENDARS!
OCTOBER 4 - #GRITBUILT PARTY AT RIVERLEA
OCTOBER 14 - COLUMBUS MARATHON SHAKEOUT RUN
OCTOBER 29 - MIT END OF YEAR CELEBRATIONOCCOC
SAVE THE DATES! We have several opportunities coming up to celebrate the end of our Summer/Fall Season.
1. Wednesday, October 4 at 6:30pm - #GritBuilt Party at Coach Carolyn's House (Right around the corner from Riverlea workout spot.) Join us for drinks, Sign-Making, and Mantra Bracelet-Making!
2. Saturday, October 14 at 8:30am - Columbus Marathon Shakeout Run (2 miles, start line picture). Walk together to Columbus Marathon Expo.
3. Sunday, October 29th at 4:00pm - MIT End of Year Celebration Party at Olentangy River Brewing Company. Drinks & Dinner provided by our core sponsor, New Balance. Short program, games, & fellowship!
MORE INFO TO COME!
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 Fleet Feet 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.
