TRAIN.
RACE.
EXPLORE.
February 13, 2024
WEEK 6
Hey Cupids!
I hope everyone had a lovely weekend. We're back on the grind for week 6 of half and full marathon training. Here's a few running-tines to get you hyped for a week of love, ladders, and long runs. ;)
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Is it Grit Work Wednesday, or is it *you* that's got my blood moving?
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You're my solemate.
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You make my heart race, Valentine.
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Don't run away, please be mine!
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I'm in it for the long run, Valentine
IMPORTANT ANNOUNCEMENT:
- OUR 2/17 LONG RUN LOCATION HAS CHANGED to FLEET FEET LEWIS CENTER.
- GET YOUR GIRL SCOUT COOKIE ORDER IN AT THIS LINK.
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
WORKOUT LOCATION CHANGE: 2/17
MIT GRIT WEDNESDAY WORKOUT 2/14 at 6:30PM:
NEW BALANCE JOINS US FOR LADDERS OF LOOOOOVE. :) COME TO GRIT FOR SOME MILES & TREATS!
NEW
MEETUP LOCATION:
FLEET FEET OFFICE
867 North High Street
Suite A
Worthington, OH 43085
WARMUP ROUTE:
https://www.plotaroute.com/route/2125718
WORKOUT:
1 mile warmup to track
HALF LADDER
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400m (one lap)
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800m (two laps)
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1600m (four laps)
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800m
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400m
Half Recovery: 200m (half lap) walk or jog in between each set. Take water break after 1600.
FULL LADDER:
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400m (one lap)
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800m (two laps)
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1200m (three laps)
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1600m (four laps)
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1200m
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800m
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400m
Recovery: 200m (half lap) walk or recovery jog in between each set. Take water break after 1600.
ADVANCED LADDER
Same as full, but with 400m float (at LR pace) in between each set, standing rest after 1600.
RUN/WALK
Same workout, shorten your recovery intervals by 15 seconds during your lap sets (so if you do a 2min/1min, try a 2 min/45sec).
1 mile cool down
PACE: INTERVAL (5k pace)
What is a 5K PACE? This is a high-intensity pace, or an 8-9 RPE*. You should not be able to talk during this effort -- in fact, you should be breathless by the end of the effort.
MIT SATURDAY LONG RUN 2/17 at 8:00am - LOCATION CHANGE - NOW AT FLEET FEET LEWIS CENTER!!!
WEAR ALL OF YOUR RED & PINK! NEW BALANCE MAX & DYLAN WILL BE CUPID-ING ABOUT. ;)
MEETUP LOCATION:
Fleet Feet Lewis Center
1270 East Powell Rd
Lewis Center, OH 43035
https://www.plotaroute.com/route/1737242
MILEAGE:
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Half: 5 miles
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Full: 10 miles
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ATP: 16-18 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.
FIT FOR LIFE PHYSICAL THERAPY EDUCATION CORNER
HEART RATE TRAINING
Happy Valentine’s Day! Each year when we develop the Fit For Life Physical Therapy Marathoner In Training Education Series, we save heart rate guided training for February’s American Heart Month and, of course, Valentine’s Day week.
Heart disease is still a leading cause of death for people in the United States, with one in four deaths caused by heart disease. We are proud of you for doing your part to avoid heart disease by adopting a running or walking program with Marathoner In Training.
After a month of MIT training sessions, you may be asking yourselves if you are running too fast? Too slow? What about your weekday workouts? Should every run or walk be the same pace?
For the answers to big questions like these, we always ask our Medical Director, the RunDoc, Darrin Bright MD. As an MIT coach, physician, and excellent runner himself, Dr Bright brings a great perspective on proper pace.
Loads of information can be gathered on setting a proper pace from a VO2 Max test. Based on that test, your proper Heart Rate Guided training zones can be established, and you will learn how to settle into your perfect pace for a long run or walk, or a speed workout, or a fun day on the trail.
Watch the video above and read the article below for more!
Fit For Life Physical Therapy is proud to be the Official MIT and Fleet Feet Sports
Medicine Partners. We care for people of all activity levels — to help prevent, recover
from, or rehabilitate athletic injuries.
CLICK HERE TO READ THE ARTICLE
MIT UP NEXT:
COOKIES & COCOA: 2/17 WORKOUT LOCATION CHANGE TO FLEET FEET LEWIS CENTER
Craving some delicious Girl Scout Cookies?!
Jeff's daughter, Harper, and her Girl Scout Troop 6842 will be at the February 17th MIT workout with cookies!
The girls will have FREE cookie samples and hot chocolate available following the workout, and we invite you to consider supporting their troop by buying a box or nine!
If you fill out this form girls will have your cookies set aside for you when you complete your workout.
The girls will collect payment at the workout!
If you don't want to fill out the form now, fear not! The girls will also have a selection of cookies available for purchase following the workout!
** Please do NOT fill out the form if you are not attending the workout as we will not be holding cookies at Fleet Feet. Form is only for those who wish to pick up cookies at the MIT workout on 2/17! **
RUNNING WORLD NEWS
Rest In Peace, Kelvin Kiptum.
Kelvin Kiptum, who set a stunning world record in the marathon last October in Chicago, running 2:00:35, died in a car accident on February 11 in Kenya, according to the Daily Standard. He was 24.
His coach, Gervais Hakizimana of Rwanda, 36, also died in the accident, according to reports.
Kiptum was only 23 when he smashed the previous marathon record, held by Eliud Kipchoge. He averaged 4:36 per mile for the distance, and he negative split the race, running 1:00:48 for the first half and 59:47 for the second.
World Athletics ratified Kiptum’s record on February 6. Sebastian Coe, the president of World Athletics, wrote on the social media platform X, “We are shocked and deeply saddened to learn of the devastating loss of Kelvin Kiptum and his coach, Gervais Hakizimana. On behalf of all World Athletics we send our deepest condolences to their families, friends, teammates and the Kenyan nation.”
MIT FLICKR PAGE
Check out our weekly Long Run photos at our flickr page below! You can download, share, and relive all of our best moments from the season!