TRAIN.
RACE.
EXPLORE.
January 30, 2024
WEEK 4
Hello, Team!
Great working killing the hills on Saturday! Every time you see a mountain icon next to a long run location on your MIT schedule magnet, you'll know we are tackling hills.
In today's newsletter, you'll find:
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Weekly Workout Hub
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Dynamic Warmup - Fit For Life Education Article
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Mind Over Matter - TRAIN YOUR BRAIN
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MIT UP NEXT:
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GOTR For Grownups - Feb 3
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MIT Photographer Ryan Garcia's Baby Shower - Feb 3
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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 1/30 at 6:30PM:
MEETUP LOCATION:
Worthington Hills Elementary School
1221 Candlewood Drive, Columbus, OH 43235
https://goo.gl/maps/fWMvFdsbg1EkSaGT7
WARMUP ROUTE:
https://www.plotaroute.com/route/2163093
WORKOUT: THE "W"
https://www.plotaroute.com/route/2009484
1 mile warmup
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Half: 2 x 1 mile "W's"
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Advanced Half: 3 x 1 mile "W's"
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Full: 4 x 1 mile "W's"
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Advanced Full: 6 x 1 mile "W's"
1 mile cooldown
Pace: Race Pace
Effort on repeats: 60%
*RPE = Rate of Perceived Exertion, or how hard you feel like your body is working.
MIT SATURDAY LONG RUN 2/3 at 8:00am
**DON'T FORGET! JOIN US FOR GOTR FOR GROWNUPS at 7:30am before our run!**
MEETUP LOCATION:
Otterbein University, The Point
60 Collegeview Rd, Westerville, OH 43081
https://www.plotaroute.com/route/2400690
MILEAGE:
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Half: 6 miles
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Full: 12 miles
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ATP: 16 miles (Boston/GCM) or 12 miles (Bayshore)
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
DYNAMIC WARMUP
This week, for our MIT participant runners and walkers, Fit For Life Physical Therapy’s Laura Comtois delivers an article that will review when and for how long to warm up, why it is important to complete these movements, as well as when and how to stretch.
Watch the video above, and read more in this week's article!
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
MIND OVER MATTER
Mind Over Matter: Use Your Mind to Stay Off the ‘Injured Reserve’
by Nita Sweeney
Aside from missing a PR (or BQ) by seconds, few things distress a distance athlete more than an injury. While it’s impossible to entirely prevent injury, runners and walkers can use a number of tools to reduce the risk of winding up on the “injured reserve.”
Let’s look at one option you might not have considered: mindfulness.
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!
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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!