

TRAIN.
RACE.
EXPLORE.



February 20, 2024
WEEK 7
Hi MIT,
Thanks for braving the weather on Saturday for an adventurous and hilly, snow-globe run! HUGE THANKS to Jeff and the Girl Scouts troupe for bringing the joy of cookies and cocoa to our post-long run hangout.
Did you see the little mountain icon on your schedules? Yup, that means it's a HILL WEEK. Don't worry, I'm sparing you (a little) for Long Run, but on Wednesday we're getting gritty at Highbanks with 800m climbs! As we cycle up to higher mileage again, be sure to prioritize rest, recovery, hydration & nutrition.
Be compassionate with yourself and your schedule this week. This could look like flexing miles where you need to, cycling or walking some of your miles for the day, or even taking an unplanned rest day. All of these options have a place in your training block, and I encourage you to take them when you need them.
As always, reach out with questions!
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
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MIT GRIT WEDNESDAY WORKOUT 2/21 at 6:30PM: (Join us across the street at ORBC for a post-workout happy hour!)
NEW
MEETUP LOCATION:
High Banks Metro Park - Sledding Hill Parking Lot
9466 Columbus Pike
Lewis Center, OH 43035
WARMUP ROUTE:
https://www.plotaroute.com/route/2205754
WORKOUT:
1/2 mile warmup loop
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HALF: 3 x 800m climb
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FULL: 4 x 800m climb
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ADVANCED: 6 x 800m climb
Recovery: 800m jog downhill back to start (4-5 RPE). Take standing recovery if needed, but no more than 60 sec.
1/2 mile cooldown loop
RUN/WALK
Your "on" pace should be 60-90 seconds faster than your long run pace.
PACE: Race Pace --- BUT -- This will ~feel~ like 5k pace on the climb. This should feel quite hard, and you should only able to talk in short 3-5 word bursts (8-9 RPE).
MIT SATURDAY LONG RUN 2/24 at 8:00am
MEETUP LOCATION:
Mt. Frontrunner - Worthington Industries Parking Lot
100 West Old Wilson Bridge Road
Worthington, OH 43085
https://www.plotaroute.com/route/2525372
MILEAGE:
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Half: 8 miles
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Full: 14 miles
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ATP: Boston: 20, GSM: 18 miles, BSM: 14
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
WHAT IF YOUR "ACHILLES HEEL" WAS REALLY PAIN IN YOUR ACHILLES TENDON?

From mythology, you may recall that when Achilles was an infant, his mother dipped him into the river to make him immortal. But since she held him by one heel, this spot did not touch the water, so he remained vulnerable, and it was here that Achilles was mortally wounded.
We refer to pain in the back of your lower leg where the gastrocnemius and soleus merge to form the Achilles’ tendon as Achilles Tendonitis. This has been an extremely hot topic on the trail, in the stores, and at our FFL clinics. This week we’ll learn more about Achilles Tendonitis.
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:
SNEAKER SOIREE: VOLUNTEERS NEEDED THIS FRIDAY!Fer
We are SO excited to see members and Coaches of MIT MODELING at the Sneaker Soiree this Friday, February 23!
We are in need of volunteers, and would love to have MIT members join us in giving back to a great cause! DON'T MISS OUT ON THE COMFIEST PARTY IN TOWN!
Pair your fanciest dress or suit with your favorite running shoes & dance the night away!
RUNNING WORLD NEWS
Buddy the Elf Shatters Guinness Record with Help from Pro Ultramarathoner

Jason Homorody was gunning for the fastest half marathon as a movie character when he ran into Harvey Lewis!
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!