TRAIN.
RACE.
EXPLORE.
January 16, 2024
WEEK 2
Have you thawed out from last Saturday, yet? ;) Bundle up, MIT, because we have another cold week ahead!
Today we will cover:
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Words of Wisdom from MIT Coach Emeritus
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Weekly Workout Hub
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Nutrition 101 - Fit For Life Education Article
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MIT's Advanced Training Program: Taking Your Training to the Next Level
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MIT SoleMate Cohort Info & Signup
Beyond the resources in our newsletter, you have an entire staff of coaches and medical professionals to support you during the season
Happy Running, Walking, Moving & Shaking,
Coach Hannah
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WEEKLY WORKOUT HUB
MIT GRIT WEDNESDAYS START THIS WEEK!
MIT GRIT WEDNESDAY WORKOUT 1/17 at 6:30PM:
MEETUP LOCATION:
FLEET FEET OFFICE
867 N High Street
Worthington, OH 43085
https://goo.gl/maps/m2Tw7PM6u19UbYC48
WORKOUT:
Tucker Hill 800s (800m = 1/2 mile)
Workout Route:
https://www.plotaroute.com/route/1651177
1 mile warmup
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Half: 3-4 x 800m hill repeats (.5 miles)
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Full: 5-6 x 800m hill repeats
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Advanced: 7-8 x 800 hill repeat
1 mile cool down
Recovery:
Walk or jog downhill, additional 30-60 seconds to let HR come down.
Effort on repeats: RACE DAY EFFORT/PACE, 6-7 RPE
*RPE = Rate of Perceived Exertion, or how hard you feel like your body is working.
MIT SATURDAY LONG RUN 1/20 at 8:00am
MEETUP LOCATION:
Westerville Central High School
7118 Mt Royal Ave, Westerville, OH 43082
https://www.plotaroute.com/route/2123862
MILEAGE:
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Half: 4 miles
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Full: 7 miles
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ATP: 12-14 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.
WEATHER: We will keep everyone updated on inclement weather protocol via our mass text system. If you are not receiving MIT texts, please email Coach Hannah.
FIT FOR LIFE PHYSICAL THERAPY EDUCATION CORNER
Nutrition 101: Building a Strong Foundation - Protein, Carbohydrates, and Fat
Welcome to the second week of 2024 Winter/Spring Marathoner In Training!
After a full week of injury prevention education, it is time to turn our attention to the basics of nutrition and hydration.
This week’s newsletter article for this week (Nutrition 101) will help prepare you for your
goal walking or running event this spring. Please us know if you have questions for
Rebecca Youngs, MS, RD, LD, our Fit For Life Physical Therapy Sports Dietitian.
TRAIN YOUR BRAIN
The Anxious Introvert's Guide to Training in a Giant Group
With our Train Your Brain articles in the MIT Newsletter every other week, we tackle the
mental health component of race preparation, group participation, and achieving your walking & running goals.
This week’s article, The Anxious Introvert’s Guide To Training In A Giant Group, is from Nita Sweeney, an ultramarathoner, mindful mindset coach, dog mom, and award-winning author.
CLICK HERE TO READ THE ARTICLE
MIT'S ADVANCED TRAINING PROGRAM
IS ATP RIGHT FOR YOU?
Somewhere deep inside of you came a desire to run a marathon. Maybe you ran when you were younger, maybe you had a desire to get in shape, a so-called friend coerced you, or, quite frankly, there was nothing better to do during Covid!
Whatever the reason, you signed up to run a marathon. You may have even thought it was just going to be a one-off. But something happened! Your life changed! And now you are hooked. You've crawled out of a nice warm bed on a cold January Saturday for no other reason but to run. And you are wondering, where are my boundaries? Can I push harder? What can I accomplish? You've started dreaming about big PR's and you're eyeballing Boston Qualifying times.
Does this sound like you?
If so, ATP, MIT's Advanced Training Program, may be for you. ATP has seen many iterations throughout the years of MIT, but it has always been about a group of like-minded individuals who are interested in pushing themselves and each other further than we thought we could go.
Running a Boston Qualifying time has always been a core goal for this group, but ATP is about more than that. It's been about challenging ourselves; overcoming negative self-talk, pushing through personal struggles, & finding out who we really are.
Our weekly mileage starts in the 40-50 mile range and builds. We run a lot of miles on Saturdays, and our separate Wednesday speed workouts contain a lot of long intervals we hills - LOTS of hills.
Interested? Please contact Coach Hannah (hannah@fleetfeetcolumbus.com) or ATP Coach Steve (sshielkema@gmail.com) for more information.
MIT UP NEXT:
Introducing the MIT Cohort of GOTR SoleMates!
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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!