TRAIN.
RACE.
EXPLORE.
January 16, 2024
WEEK 3
Hello, Team!
It's getting hot in here...Relatively speaking. ;) The week ahead is much more manageable in terms of temperature, so let's gear up for two solid workouts in week 3 of training!
In today's newsletter, you'll find:
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Weekly Workout Hub
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Hydration 101 - Fit For Life Education Article
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GOTR For Grownups - February 3rd!
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MIT Member Highlight: Mark Bloomfield
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You're Invited! MIT Photographer Ryan Garcia's Baby Shower
Beyond the resources in our newsletter, you have an entire staff of coaches and medical professionals to support you during the season. Reach out if you need us!*
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
MIT GRIT WEDNESDAYS START THIS WEEK!
MIT GRIT WEDNESDAY WORKOUT 1/24 at 6:30PM:
MEETUP LOCATION:
FLEET FEET OFFICE
867 N High Street
Worthington, OH 43085
https://goo.gl/maps/m2Tw7PM6u19UbYC48
WORKOUT:
Riverlea 1000s (1000m = .062 miles)
Workout Route:
https://www.plotaroute.com/route/1681380
1 mile warmup
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Half: 4 x 1000m
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Full: 6 x 1000m
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Advanced: 8 x 1000m
1 mile cool down
Recovery: Slow jog back to start/walk, additional 45-60 seconds to let HR come down.
Pace: Interval Pace (Between 10k and 5k pace)
Effort on repeats: 75-80% max RPE*
*RPE = Rate of Perceived Exertion, or how hard you feel like your body is working.
MIT SATURDAY LONG RUN 1/27 at 8:00am
Welcome to Hill Week! Did you notice the little mountain symbol on your long run schedule magnet? These indicate weeks we are going to be tackling hills during our long runs. Get ready to build some grit!
MEETUP LOCATION:
Mt. Frontrunner - Worthington Industries
100 W Old Wilson Bridge Rd
Columbus, OH 43085
https://www.plotaroute.com/route/2497335
MILEAGE:
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Half: 5 miles
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Full: 10 miles (TWO LOOPS AROUND GOLF COURSE)
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ATP: 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.
FIT FOR LIFE PHYSICAL THERAPY EDUCATION CORNER
Hydration 101
How do we assess our hydration status in a practical way? Try W.U.T., or Weight,
Urine, and Thirst.
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Weight: If you weigh less after your run than you did when you woke up in the
morning, you may be dehydrated.
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Urine: Urine color is an amazingly straightforward way to determine hydration
status. Ideally the lighter your urine is, the better! If your urine is dark yellow or
orange, you may be dehydrated.
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Thirst: Thirst can be very objective and differs person to person, but if you are extremely thirsty, you are likely dehydrated.
Please enjoy this Hydration 101 article and please contact Rebecca at Fit For Life Physical Therapy if you have any questions.
Have a great week and see you for the Saturday workout!
MIT MEMBER HIGHLIGHT
MARK BLOOMFIELD - Journey To London -
I am Mark T Bloomfield, and I am running in the London Marathon 2024, not only for myself, but for Action On Pre-Eclampsia. This is an organization that aims to raise public and professional awareness of pre-eclampsia, improve care, and ease or prevent physical and emotional suffering caused by the disease.
I am 62 years old, have been working out and running races for the past 9 years. It all started when I was in the Porcupine Mtns of Michigan and was unable to hike, hunt and do I what I needed to do. At this time, I was smoking 3 packs of cigarettes daily and did not have any sort of workout routine or healthy eating habits.
Shortly after returning from the hunting camp, I hired a trainer, and I bought an entry into a Spartan Sprint race here in Ohio. After all, it could not be that hard. That was the start of my journey.
I have been with MIT for 8 years now, and after a cancer diagnosis and treatment in 2020, I am now a pace coach for walkers, or “Party in the Back” as we call ourselves. We pride ourselves in not quitting and keeping going forward. I really enjoy everyone at MIT, as they encourage everyone to keep on going and to get it done. This ranges from the fast people to those who are not quite as fast. They give me what I need to keep on going. And I want to spread that message through my journey in completing the London Marathon, while raising money for a great charity while I could do this for charity.
If even a fraction of MITers could donate $10 to my cause (Just two Starbucks drinks!), I'd be deeply humbled and grateful. If you are willing to forego your Caramel Macchiatos this week, please consider clicking the link below.
Thank you so much for your consideration.
CLICK HERE TO DONATE TO MARK'S CAUSE!
RYAN GARCIA
Our resident photographer and long run cheerleader is about to be a TWIN dad! Let's celebrate!
Join us after our 2/3 Long Run at Otterbein University to celebrate Ryan & Ashley as they welcome two bundles of joy to the world! :)
They are expecting twins (boy & girl) and are registered at Amazon.com & Target.com. If you are interested in contributing towards a gift, the Amazon registry has a diaper fund. You can also buy something directly from their registry or gift card to either of those 2 places!
RYAN & ASHLEY - AMAZON REGISTRY
RYAN & ASHLEY - TARGET REGISTRY
We will celebrate with cake, coffee, and obviously, LOTS OF PHOTOS! :) We hope you'll join us!
MIT UP NEXT:
GOTR FOR GROWNUPS SESSION: 2/3 AT 7:30AM
Join us on February 3rd for our first GOTR for Grown Ups session at MIT! Find us at the Girls on the Run table at 7:30am for "Communicating Effectively: The Hard & the Easy." In this lesson, you will learn:
The power of STARPOWER visualization
Tools to practice communicating your feelings so that you can stand up for yourself and others
All are welcome to participate!
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!