TRAIN.
RACE.
EXPLORE.
August 27 , 2024
Newsletter Week 13
Happy Tuesday, MIT!
This week is shaping up to be a challenging one as we face record-high temperatures. With the heat wave upon us, it’s crucial to adjust your training accordingly. We recommend that all of your runs and walks be about 45 seconds slower per mile than your usual pace. Try to avoid the middle of the day, and plan to bring extra water and electrolytes with you during your workouts.
As for tomorrow’s GRIT work, we’re currently developing a plan that prioritizes your well-being. Expect extra rest intervals, more hydration breaks, and a focus on slower paces to help you power through the heat without compromising your progress. If our medical team deems it necessary to cancel the workout, we will communicate via MIT's text message alert system ASAP.
Lastly, don't miss this week's Fit for Life article, which discusses anterior ankle impingement—a common issue causing pain in the front of the ankle or the top of the foot during runs, walks, lunges, and even stairs. Staying informed about potential injuries is crucial for maintaining your running health, especially in these challenging conditions.
Stay strong, stay cool, and keep running and walking smart!
Happy Running, Walking, Moving & Shaking,
Coach Hannah
I want to hear from you! Please note my office hours:
Sunday & Monday: OFF
Tuesday: 9am-5pm
Wednesday: 12pm-5pm
Thursday: 9am-5pm
Friday: 9am-5pm (Reserved for Private Coaching Sessions - Interested? Shoot me an email!)
Run With Me:
Wednesdays @ MIT GRIT WORK
Thursdays @ Studio 35 Run Club - 6:30pm
Saturdays @ MIT LONG RUN
MIT WORKOUT HUB
IT'S GONNA BE A HOT ONE.
WEDNESDAY GRIT WORKOUT - 8/27 @ 6:30PM: Highbanks 800s
MEETUP LOCATION:
Highbanks Metro Park - Sledding Hill
9466 Columbus Pike
Lewis Center, OH 43035
1 mile WARM UP:
https://www.plotaroute.com/route/2205754
HILL REPS
HALF:
2-3 x 800m uphill, 800m downhill jog
PACE: ~45 SECONDS SLOWER THAN HMP
FULL:
3-4 x 800m uphill, 800m downhill jog
PACE: ~45 SECONDS SLOWER THAN MP
EDGE:
6 x 800m uphill, 800m downhill jog
PACE: Talk to Dylan
SATURDAY LONG RUN - 8/31 @ 7:00AM: WHETSTONE HIGH SCHOOL
MEETUP LOCATION:
Whetstone High School
4405 Scenic Road
Columbus, OH 43214
MILEAGE:
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Half: 7 miles
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Full: 18 miles
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MIT EDGE: 20 mile WORKOUT (18 easy for Philly, Indy, Rich)
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4 Mile WU, 4 x 2 mile at goal marathon pace, 5 mile cooldown.
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1 mile easy pace recovery in between each 2 mile rep.
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ROUTE:
*NOTE: Remember, our hydration stations are cup-less! Don't forget your hand bottle or collapsible cup.
FIT FOR LIFE PHYSICAL THERAPY
Anterior Ankle Impingement
This week our Cap City Half Marathon top 2 finisher and Fit For Life Physical Therapist, Chelsea Hall, returns with a BRAND-NEW article on Anterior Ankle Impingement. If you have nagging pain in the front of your ankle, this article is just for you!
Nita Sweeney is also back with her hallmark article on Training Logs…they are not just for our bodies anymore! Read on to learn more about how these apply in working to Train Your Brain.
Fit For Life Physical Therapy are 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.
TRAIN YOUR BRAIN
"Training Logs: Not Just For Bodies Anymore" by Nita Sweeney
Physical performance and injury prevention is where most of us begin and many of us stop with our training logs. Focused solely on our bodies, we monitor our progress toward a goal.
But we’re not just working on our bodies. We’re also training our minds. And logging what’s happening in both mind and body has additional benefits. Read more in NIta's article below!
RUN COLUMBUS RUN IS BACK
OUR SEMI-ANNUAL COMMUNITY 10 & 20 MILER RETURNS THIS FALL!
Join us on Saturday, September 14th for our semi-annual FREE community-wide 10 & 20 mile training run!
This free community event is designed to welcome all runners and walkers in our area to experience the magic of MIT. All are welcome and registration is free (MIT members do not need to register).
Many first-timers join us at Run Columbus Run, so we are looking to YOU, MITer, to help show our new friends the ropes of training in community. We will experience larger-than-normal numbers on this day, so please plan your arrival accordingly to find parking and restrooms.
If you are interested in volunteering this morning in exchange for a $20 voucher to Fleet Feet Columbus, please email hannah@fleetfeetcolumbus.com and CC holly@fleetfeetcolumbus.com.
Thanks to the support of New Balance, we will have an array of post-run celebration activities and refreshments to enjoy! More details to come as the event draws near.
The registration page is linked below. Please share with friends and neighbors!
STUDIO 35 & FLEET FEET PRESENT:
GUMPATHON 2024!
Join us on Sunday, September 22nd for a one-of-a-kind running-meets-the-big-screen celebration of the iconic 1992 film Forrest Gump!
This half movie-screening/half quarter-marathon takes place at AND between Studio 35 Cinema & Drafthouse & the Grandview Theater & Drafthouse. Here's how it all works:
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8:00-9:00am - Registration
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9:00-9:30am - Forrest Gump Screening Pt. 1
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9:30am-11:30am - Run 6.5 miles to the other theater location - Once you arrive, pick up your t-shirt & pint glass and enjoy a free beer before the movie starts back up.
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11:30am-2:00pm - Forrest Gump Screening Pt. 2
For more details & to register, click below!
MIT FLICKR PAGE
Download Your Fave Workout Pics
Courtesy of our own Ryan Garcia. Click below to browse, download, and share your favorite photos from MIT workouts!