TRAIN.
RACE.
EXPLORE.
April 2, 2024
WEEK 13 - RUN COLUMBUS RUN!
Have you dried out from last Saturday yet? Spring is in full swing! 🌧️
This week, we have THE big milestone run: The 11 and 20 Miler. I have one big piece of advice for you.
Trust your training.
You have worked so hard over the last 12 weeks. You've run at sunrise. You've walked at lunch. You've pressed through workouts in frigid, mid-winter weather! You've probably even had at least one GI emergency at the most inconvenient moment in your long run or walk! ( Don't tell me it's just me?!?!). Your journey may have looked different than others, but one thing unites us:
Our consistency has built fitness. Our determination has built grit. Our persistence has built confidence.
Fitness + Grit + Confidence = The stuff needed to accomplish 11 or 20 miles. AKA - The stuff needed to accomplish 13.1 or 26.2 miles.
You've got this.
We have an exciting week of workouts and celebration ahead! Tomorrow we build grit with Riverlea 1000s. Saturday, we join friends around the Columbus community for Run Columbus Run. In our FFL Education Article, we discuss Runner's Knee.
IMPORTANT NOTES:
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Run Columbus Run and our 11/20 MILER IS THIS WEEKEND!!! Your focus this week should be on SLEEP, NUTRITION, HYDRATION, & REST.
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Read Saturday's Workout Hub for ALL Run Columbus Run Details.
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MIT Pace Coach Applications for Summer/Fall 2024 open NEXT WEEK.
Happy Running, Walking, Moving & Shaking,
Coach Hannah
*I would love to hear from you! Please note my office hours:
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Sunday: OFF
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Monday: OFF
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Tuesday 9:00-5:00
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Wednesday 12:00-5:00
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Thursday 12:00-5:00
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Friday: 10:00-6:00 Private Coaching Sessions at Cup'O'Joe Clintonville (Email me to book a time!)
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Saturdays: MIT Long Runs, no office hours
Thanks!
WEEKLY WORKOUT HUB
RUN COLUMBUS RUN
MIT GRIT WEDNESDAY WORKOUT 4/3 at 6:30PM: RIVERLEA 1000s
MEETUP LOCATION:
FLEET FEET OFFICE
867 N High Street
Worthington, OH 43085
WORKOUT:
Riverlea 1000s (1000m = .062 miles)
ROUTE:
https://www.plotaroute.com/route/1681380
1 mile warmup
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Half: 4 x 1000m
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Full: 6 x 1000m
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Advanced: 8 x 1000m
1 mile cool down
Recovery: Slow jog back to start/walk, additional 45-60 seconds to let HR come down.
Pace: Interval Pace (Between 10k and 5k pace)
Effort on repeats: 75-80% max RPE*
*RPE = Rate of Perceived Exertion, or how hard you feel like your body is working.
RUN COLUMBUS RUN
EVERYTHING YOU NEED TO KNOW
Run Columbus Run is back! This FREE, fully-supported group run is perfectly timed for the hearty souls who have been logging the miles all winter long in preparation for Cap City Half Marathon, Flying Pig Marathon, Glass City Marathon, or other goal races.
Run Columbus Run is hosted by MIT, but is open to ALL Columbus run clubs and communities! This is an opportunity for us to RUN TOGETHER and celebrate the collective hard work that all walkers and runners in our community have put into this season.
WHAT TO EXPECT:
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Larger crowds than usual. We highly encourage MIT members and Coaches to carpool and ARRIVE EARLY!
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Long bathroom lines. Again, arrive early to potty --- or drink your coffee early so you can take care of your business at home before the workout. ;)
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New/less experienced runners and walkers. Run Columbus Run draws many newer atheletes who have never run in a pace group, never have covered that distance, or have been WINGING IT! This is our opportunity to show them the ropes of group training runs, trail etiquette, & safety. This is your opportunity to show up in friendship and mentorship to help a fellow runner/walker succeed!
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A fun after-party. We have bagels, beer, coffee, and music to celebrate our accomplishments! Bring an extra pair of clothes to change into after, and don't forget your OOFOS or fave pair of recovery sandals/shoes!
The MAJOR Details:
When:
Saturday, April 6 at 8:00am. Arrive by 7:00am to find parking and restrooms. Yes, you'll be glad you showed up that early!
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)
Route:
https://www.plotaroute.com/route/2571128
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.
FIT FOR LIFE PHYSICAL THERAPY EDUCATION CORNER
Patellofemoral Pain Syndrome: Runner's Knee
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Following a few weeks of newsletters about plantar fasciitis, we’re now turning our attention to the knee. Runners & Walkers can develop pain in the knee called Patellofemoral Pain Syndrome (Runner’s Knee). With increased mileage or intensity, the force on this area can cause pain, making it the most common injury we see in runners and walkers.
To learn more about Patellofemoral Pain and how to prevent it, please read our own Fit For Life Physical Therapy’s excellent article by Joe Simko, PT. Joe is one of the region’s top physical therapists for runners & walkers and is available to you for sports medicine physical therapy at our FFL location inside Fleet Feet on Lane Avenue.
FLUFFY DUCK 50k
VOLUNTEERS NEEDED!
THe Fleet Feet Events team needs some extra hands with in-store packet pickup and and day of race activities this week/weekend for Fluffy Duck!
All volunteers will receive a $20 voucher to Fleet Feet Columbus!!
Packet Pick up shifts will be at our Lewis Center Fleet Feet store location.
The official race will be at the Rocks and Roots Trailhead for this event. The start of the race is located just off of Hollenback Rd and just south of the dog park (3993 Hollenback Rd Lewis Center, OH 43035). Watch for Fleet Feet arrows pointing you in the right direction!
Please sign up for your preferred shift below.
Please email Holly Varian, Team Lead Event Operations, at holly@fleetfeetcolumbus.com with any questions.
Thank you again! We look forward to seeing you soon!
MIT UP NEXT: EARTH DAY LITTER PICKUP
MIT GIVES BACK! CLEAN THE OLENTANGY TRAIL WITH US.
You know all those runners you see on Saturday mornings on the OT? Maybe you ARE one of those runners? We are MIT and our group seeks to Motivate, Inspire and TRAIN people to meet their running or walking goals!
We love the trail and want to keep it clean for all to use!
Join us on Sunday, April 21st to pick up litter and keep the trail beautiful for everyone. We will supply litter picking supplies but if you have your own gloves, grabbers and trash bags, feel free to bring them.
DETAILS:
Sunday, April 21st, 2:00pm-4:00pm
MEETUP:
MEET at Bill McDonald Park, 4990 Olentangy River Road. We will work our way north cleaning up litter around the Bethel Road connector portion of the Olentangy Trail.
SUNDAY FUNDAY:
Join us afterward for a happy hour at Gallo's Tap Room on Bethel Road!
MIT T-SHIRT
Didn't have the chance to pickup your MIT T-Shirt? Pick them up on 4/3 at GRIT WORK or on 4/13 at our Saturday Long Run.
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