TRAIN.
RACE.
EXPLORE.
September 5, 2023
HAPPY RUN COLUMBUS RUN WEEK, MIT!
Last Saturday was an absolutely beautiful run. Congrats to MANY first time 20 mile accomplishments for those of us going to Chicago! So proud of how gritty and strong you are!
This week, we have THE big milestone run: The 10 and 20 Miler. I have one big piece of advice for you.
Trust your training.
You have worked so hard over the last 10 weeks. You've run at sunrise. You've walked at lunch. You've pressed through workouts in the thick and heavy, mid-summer heat. You've probably even had at least one GI emergency at the most inconvenient moment in your long run or walk! (Haha, or is it just me?!?!)
Your consistency has built fitness. Your dedication has built grit. Your persistence has built confidence.
Fitness + Grit + Confidence = The stuff needed to accomplish 10 or 20 miles. The stuff needed to accomplish 13.1 and 26.2 miles.
You've got this.
We have an exciting week or workouts and celebration ahead! Tomorrow we build grit with Highbanks 800s.
In our FFL Education Articles for the next two weeks, we discuss hip injuries. In a special TRAIN YOUR BRAIN article, Hope Short discusses the mental health benefits of training outdoors.
IMPORTANT NOTES:
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Run Columbus Run and our FIRST 10/20 MILER IS THIS WEEKEND!!! Your focus this week should be on SLEEP, NUTRITION, HYDRATION, & REST. Read below for last-minute reminders.
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MIT Pace Coach Applications for Winter/Spring 2024 open NEXT WEEK.
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 - 9/6 at 6:30PM: HIGHBANKS 800s
MEET UP:
HIGHBANKS METRO PARK - SLEDDING HILL PARKING LOT
9466 Columbus Pike
Lewis Center, OH 43035
https://goo.gl/maps/tFk8hQQP67DHZye5A
WARMUP:
Workout Start Point, Loop around Big Meadows.
https://www.plotaroute.com/route/2205754
WORKOUT:
0.5 mile warmup
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Half: 3 x 800m climb with 800 float in between
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Full: 4 x 800m climb, with 800 float in between
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Advanced: 5 x 800m climb, with 800 float in between
Recovery: Equal rest to rep time
0.5 mile cooldown
Pace: 10-15 seconds slower than race pace
Effort on repeats: 50% max RPE*
*RPE = Rate of Perceived Exertion, or how hard you feel like your body is working.
RUN COLUMBUS RUN: 9/9 at 7:00AM
THE HILLS MARKET (WORTHINGTON)
MEETUP LOCATION:
The Hills Market
7860 Olentangy River Rd
Columbus, OH 43235
https://goo.gl/maps/Aarw64Kb5AAEkuCB9
Route:
https://www.plotaroute.com/route/1672420
Mileage:
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Half: 10
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Full: 20
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ATP: 20 (CBUS) or 14 (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
ANTERIOR HIP PAIN
Joe Simko, PT
Fit For Life Physical Therapy
Anterior hip pain is one of the most common running & walking injuries FFL sees during this late portion of each MIT Training Season. The good news is that for many of these injuries, it is ok to continue training despite the pain.
There are, however, a few diagnoses that can put a stop to your running. That is why it is important to distinguish the underlying cause of the pain on the front of your hip.
We are here to help! The attached article by our own Fit For Life Physical Therapy
expert, Joe Simko PT, will provide some background on injuries to the front of your hip
and some gentle stretching that can help.
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
RUN COLUMBUS RUN IS BACK!!!!
MIT is hosting it's 8th annual FREE, fully supported group 10 & 20 mile run/walk complete with pacers, hydration and more! Need to go shorter?! No worries. Come join in on the fun and turn around at a mileage point that works for you and get a head start on the tasty beverages!
Bring a friend! Tell friends in other training groups! This run is for YOU Columbus! This FREE, fully-supported group run is perfectly timed for the hearty souls who have been logging the miles all summer long in preparation for Nationwide Children's Columbus Half & Full Marathon!
Enjoy samples and prizes from our friends at New Balance, Salt Stick, Fleet Feet, and M3S!!!
The Details:
When
Saturday, September 9 at 7:00am. Arrive by 6:30am to find parking and restrooms.
Where
Hills Market Worthington located at 7860 Olentangy River Rd, Columbus, 43235 (SEE PARKING NOTES & MAP BELOW. Please do NOT park in the parking lots directly in front of Hills Market)
What
10 & 20 Mile Training Run - https://www.plotaroute.com/route/1672420
Who
Everyone! All run groups, clubs and teams!
Cost
IT'S FREE!!! But we do need you to register, please! (MIT MEMBERS, YOU AREN'T REQUIRED TO REGISTER. BUT IF YOU BRING A FRIEND, THEY SHOULD!)
Hydration
Participants must carry a handheld hydration unit. Water refills are supplied every 2-4 miles along the Olentangy Trail From Worthington to the Ohio State Campus. Water and Gatorade Provided on-course.
Post-Run Celebration
The run will be followed by a celebration with tasty adult beverages provided by Olentangy River Brewing Company, music, prizes, post-run bagels and Bobos, and more!
On-site Athletic Trainer
Fit For Life Physical Therapy and OhioHealth, our partners in wellness will be with us as usual to help workout any last minute kinks that you may have. They are the best, so don't hesitate to take them up on their services!
Parking
Please park only in the areas designated in the map below. Hills Market is open for regular business so we ask that you NOT park in the parking lots immediately in front of Hills Market. Instead, please utilize the lots BEHIND Hills Market, the gravel lot immediately to the north of Hills, and the lots at The Goddard School, Novacare, and Janney, Scott and Montgomery LLC.
RUN TOGETHER
At Fleet Feet one of our core values is to RUN TOGETHER. One of the greatest aspects of our running community is that folks from all walks of life can come together, put their differences aside and RUN TOGETHER. No matter who you are, where you live, what you do we are so very excited that you'll be joining us to RUN TOGETHER!
MIT GIVE BACK DAY: SEPTEMBER 17
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!
TRAIN YOUR BRAIN
Mental Benefits of Training Outdoors
Hope Short
Exercising outdoors isn't just good for your physical health. It helps with your mental health as well. Spending time in nature and the natural light can improve your mood and reduce stress and depression. Engaging in physical activity produces similar benefits and often times relaxes and cheers people up.
Read Hope Short's experience with the mental health benefits of training outdoors in her Train Your Brain article installment!
