TRAIN.
RACE.
EXPLORE.
April 9, 2024
WEEK 14 - The Final Countdown
Happy Tuesday, MIT!
I am so proud of all of you for your work last weekend. There were so many distance PRs set at Run Columbus Run, and it was an absolute joy and pleasure to celebrate huge milestones with you! Thank you to our friends at Hills Market for hosting our mighty crew, and thank you to all of our Fleet Feet Staff, Culture Committee members, and pace coaches for their work in making sure everyone had a safe run and a great time afterwards! Thank you, thank you, thank you!
For Wednesday workout, we fix our sights on Highbanks Hill Repeats -- This workout that will build character and increase your confidence on race day! On Saturday, we hit the Olentangy Trail for 12 miles from Mt. Frontrunner.
IMPORTANT NOTES:
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EARTH DAY LITTER PICKUP & HAPPY HOUR IS APRIL 21! Sign up below.
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MIT SUMMER/FALL REGISTRATION IS OPEN. Email Coach Hannah for a returning member discount code.
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MIT Pace Coach Applications for Summer/Fall 2024 ARE OPEN - APPLY BELOW
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
HILL WEEK!
MIT GRIT WEDNESDAY WORKOUT 4/10 at 6:30PM: HIGHBANKS HILL REPEATS
MEETUP LOCATION:
High Banks Metro Park - Sledding Hill Parking Lot
9466 Columbus Pike, Lewis Center, OH 43035
WORKOUT:
800 meter climb, 800 meter descent.
1 mile warmup jog
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Half: 3x800m climb
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Full: 4x800m climb
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Advanced: 6 x 1000m climb
1 mile cool down jog
Recovery: Slow jog downhill back to start
Pace: Hard but controlled, race pace effort
Effort on repeats: 65-70% max RPE*
*RPE = Rate of Perceived Exertion, or how hard you feel like your body is working.
LONG RUN SATURDAY 4/13: MT. FRONTRUNNER
MEETUP LOCATION:
Mt. Frontrunner / Worthington Industries Parking Lot
100 W. Old Wilson Bridge Road
Worthington, OH 43085
ROUTE:
https://www.plotaroute.com/route/2386696
MILEAGE
ALL: 12 miles
ATP: 14-16 miles
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 PHYSICAL THERAPY EDUCATION CORNER
Knee Pain...Again?!
Sean Huffman, MS, ATC, PT
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Pain in the front of a runner or walker’s knee can be so painful and makes up such a significant percentage of common running and walking injuries that we are spending a second week in this area. Patellofemoral Pain and how to prevent it was the focus last week, this week’s focus is Patellar Tendonitis.
Once again, Fit For Life Physical Therapy’s Joe Simko authors today’s Patellar Tendonitis article. Please notice how important the strengthening and stretching programs that Joe has mentioned each week are to keeping you healthy and, on the road, and incorporate them into your routine.
Fit For Life Physical Therapy is proud to be the Official MIT and Fleet Feet Sports Medicine Partner. 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.
MIT SUMMER/FALL 2024
Registration is Open!
If you didn't sign up for a 2024 annual membership, it's time to register for MIT Summer/Fall 2024!
Reach out to Coach Hannah at hannah@fleetfeetcolumbus.com for a returning member discount code!
BECOME AN MIT PACE COACH
Recruiting for ALL pace groups!
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 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!
MARK BLOOMFIELD
THANK YOU FOR EVERYTHING!
Hi All,
I wanted to give everyone a great big THANK YOU! For all the encouragement and support you have given me while I trained for the London Marathon 2024!
Without MIT and all of you, who knows where I would be. I look forward to every Saturday runs and Wednesday night workouts. To hear everyone on the trail, telling me that I am going great and that I can do this, is just so unreal!
Big Thanks to Hannah too!! She kept me going and it was highly appreciated. To do 20 miles and to see her dancing at the top of the hill with a MIT shirt, was so great!
I am off to Rome this week and then to London on the 17th. The marathon is the 21st! I will keep all the encouraging words that I have received and use them to help me get to the finish!
Also, Thanks to all that have contributed to my charity! If you wish to donate, here is the link again! A big thank you in advance! The link is good for well after the race too!
Good Luck to everyone doing Cap City, Glass City or whatever you are doing!
Thanks!
Mark
MIT T-SHIRT PICKUP
Didn't have the chance to pickup your MIT T-Shirt? Pick them up on 4/13 or 4/20 at our Saturday Long Runs!
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