TRAIN.
RACE.
EXPLORE.
February 27, 2024
WEEK 8
🎶 Woaaaaah, we're halfway there. WOAAAAHHHH Livin' On A Prayer (That the Snow Will Leave Us Alone for Once, Dang It)! 🎶
We can't seem to catch a break with Ohio Winter Weather rearing it's ugly head on Saturday mornings! Thank you to everyone who reached out in support of the decision to cancel last weekend's long run on-site. It's never an easy call to cancel a workout, but I am confident in the protocols and support we have in place in order to make game-day decisions. Thanks to our seasoned coaches, Sean and his team at FFL, and especially our medical director, Dr. Bright, for all that they do to help keep all of us safe!
Let's all manifest lots of sunshine and roses for the last half of the season, eh?!
We've got Track Fartleks on the schedule for Grit Work this Wednesday, so lace up and get ready for some "speed play." Saturday we're looking at major distance PRs for some of you with 9 and 16 on the schedule at ODU.
Note: I will be out of town 3/1 - 3/4. Coach Jeanne and Dylan will be at the Helm on Saturday morning. :) Please save any non-urgent texts or calls for when I return on Tuesday morning. Thanks!
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
A FARTWHAT? A FARTLEK.
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MIT GRIT WEDNESDAY WORKOUT 2/28 at 6:30PM:
MEETUP LOCATION:
FLEET FEET OFFICE
867 North High Street Suite A
Worthington, OH 43085
WARMUP ROUTE TO TRACK:
https://www.plotaroute.com/route/2205754
WORKOUT:
1 mile warmup to track
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HALF: SURPRISE FARTLEKS :) -- 28 minutes of on/off intervals
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FULL: SURPRISE FARTLEKS :) -- 42 minutes of on/off intervals
1 mile cooldown to office
RUN/WALK
Some of the intervals will be longer than what you do for Saturday race day. Try to push yourself to stick to the whistle!
PACE:
HARD, BUT CONTROLLED. 15-30 seconds faster than tempo. (Think right in the middle of Tempo Pace & Interval Pace - Need help calculating these? Schedule a private coaching session with me!)
RPE: 7-8%
MIT SATURDAY LONG RUN 3/2 at 8:00am: COACH JEANNE AND DYLAN ARE IN CHARGE
MEETUP LOCATION:
Ohio Dominican University - GOLD LOT (Bishop Griffin Student Center)
1216 Sunbury Road
Columbus, OH 43219
https://www.plotaroute.com/route/775166
MILEAGE:
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Half: 9 miles
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Full: 16 miles
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ATP: 14-16
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
CALF STRETCHING
Last week we introduced you to Achilles Tendonitis, so this week we will introduce you to Calf Stretching which is one of the ways to help alleviate Achilles pain.
We would also like to introduce you to the author of the Calf Stretching article, Laura Comtois P.T., one of our founding clinicians at Fit For Life Physical Therapy.
Laura graduated with a Master’s in Physical Therapy from Notre Dame College, Manchester, NH and her Doctorate in Physical Therapy from Franklin Pierce University, NH. She developed a strong passion for treating endurance athletes and is certified in bike fitting. Laura has enjoyed adventure racing, a long distance, multi-discipline (trekking/orienteering, running, mountain biking, paddling) sport since 2006 and feels fortunate to have a supportive husband and two young boys who allow her to get “lost” in the woods occasionally!
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
TRAIN YOUR BRAIN
PICTURE YOUR SUCCESS
Visualization is one of many tools we can use to “train our brain.” Imagining success teaches our brain and body to expect good outcomes. Research shows visualization can help improve performance, reduce anxiety, and aid in injury recovery. So how do we use this powerful tool?
Read this week’s article by your fellow MITer, Dr Heather Bechtel. Heather is a marathoner, pediatrician, and proud mom of 2.
MIT UP NEXT
Fun Fleet Feet Event: 4x800 Relay, anyone?
Grab a few friends and join Fleet Feet Columbus this Friday for an evening of Olympic-themed fun!
Make your own 4x800 team or cheer some on, enjoy snacks and demos, and stick around for an Olympic-worthy awards ceremony with trophies for the winners and past olympic track highlights broadcasted all night!
Meet us at 6pm at Whetstone Shelter House! We hope to see you there. :)
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!
FOLLOW US ON INSTAGRAM AND CONNECT WITH US THROUGHOUT THE YEAR USING #MITRUNSCBUS :)
