TRAIN.
RACE.
EXPLORE.
January 9, 2024
WEEK 1
And just like that, the 2024 season has BEGUN! Thanks to all who attended our big kickoff celebration this weekend! It was so great to see and meet so many friends. Today we will cover:
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Meet Your Coaches
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Weekly Workout Hub
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Injury Recognition & Prevention - Fit For Life Education Article
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What Exactly is A MIT GRIT Workout?! - Coach Hannah
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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.
Click the image below to meet about our MIT Staff, Care Team, and Pace Coaches for Winter/Spring 2024!
Happy Running, Walking, Moving & Shaking,
Coach Hannah
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WEEKLY WORKOUT HUB
MIT GRIT WEDNESDAYS START THIS WEEK!
MIT GRIT WEDNESDAY WORKOUT 1/10 at 6:30PM:
MEETUP LOCATION:
FLEET FEET OFFICE
867 N High Street
Worthington, OH 43085
https://goo.gl/maps/m2Tw7PM6u19UbYC48
WORKOUT:
Track 400s (400m = 1 Lap Around the Track)
Warmup Route to Worthingway Middle School Track: https://www.plotaroute.com/route/2125718
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1 mile warmup
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Half: 4 x 400m
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Full: 6 x 400m
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Advanced: 8 x 400m
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1 mile cooldown
Recovery:
400 jog OR walk in between reps
Effort on repeats: 70-80% max RPE*
*RPE = Rate of Perceived Exertion, or how hard you feel like your body is working.
MIT SATURDAY LONG RUN 1/13 at 8:00am
MEETUP LOCATION:
Otterbein University, The Point
60 Collegeview Rd, Westerville, OH 43081
https://www.plotaroute.com/route/2293116
MILEAGE:
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Half: 5 miles
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Full: 9 miles
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ATP: 14-16 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. If you forget your cup/bottle at home, let your Coach know.
FIT FOR LIFE PHYSICAL THERAPY EDUCATION CORNER
Injury Recognition & Prevention
Welcome back to the first week of Marathoner in Training! Every 7 days, during this winter & spring season of MIT, you will see a newsletter article relevant to that point in our training season.
When the weather is cold, we will spend time on how to run & walk safely in winter weather. During that time in the season when loads of people get sore muscles, we will talk about our Runners & Walkers 10 Exercises. And, of course, when race day is approaching, we will work together to figure out a good nutrition & hydration plan.
We welcome questions, love your input, and will be with you every step of the way…right up until race day!
For the kickoff of each season’s Fit For Life Physical Therapy education series, we lead with our ace: MIT Medical Director Dr Darrin Bright, a primary care sports medicine physician and running medicine expert.
Darrin has paced and raced scores of marathons and has been the medical director for the Columbus Marathon, as well as Cap City & Emerald City Half Marathons. A substantial portion of his practice is dedicated to treating runners and walkers just like you. He is our RunDoc!
Dr. Bright will help us lean into the basics of running & walking injury prevention and recognition – better known as “how to stay healthy while training.”
Read the article below after watching Dr. Bright's video above.
CLICK HERE TO READ THE ARTICLE
Fit For Life Physical Therapy is proud to be the Official MIT and Fleet Feet + FrontRunner Sports Medicine Partner. We care for people of all activity levels — to help prevent, recover from, or rehabilitate athletic injuries.
Michael Sean Huffman MS, ATC, PT
Fit For Life Physical Therapy
MIT Operations & Medical Resources
MIT Pace Coach
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What Exactly Is A MIT GRIT Workout?!
On Wednesdays, We Build Grit.
Hey there, future marathon rockstar! So, you've decided to dive into the wild world of half or full marathon training, and guess what? MIT GRIT is about to become your best friend. It's like the spicy salsa to your training burrito – a bit challenging, a tad zesty, but oh-so-rewarding!
Now, let's break it down in beginner lingo. MIT Grit is our version of "Speed work." Grit Building Wednesday workouts are an added turbo boost to your regular running routine. Instead of cruising at a comfy pace for miles on end on Saturdays (which is cool too), MIT GRIT is all about spicing things up. Picture yourself as the superhero of your own running adventure – and MIT GRIT is your secret power-up.
Okay, so how exactly is it different from our long, scenic walks & jogs on Saturday? Long runs/walks are like the slow and steady chapters in your favorite book – building up your stamina and endurance. MIT GRIT, on the other hand, is where you channel your inner superhero and zip through intervals, power up hills, and even tackle race pace simulations.
So, why bother with GRIT WORK when you could just chill with long runs and call it a day? Well, buckle up, because here come the perks:
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Improving Running Economy: By training at higher speeds (for you -- no matter if a higher speed is 13:00 mins/mile or 7:00 mins/mile), you enhance your biomechanical efficiency, making your running form more economical.
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Increasing Aerobic Capacity: GRIT Workouts are designed to push your cardiovascular system to work at higher intensities, improving your body's ability to transport and utilize oxygen.
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Boosting Mental Toughness: This is the GRIT in GRIT BUILDING. The mental fortitude required to sustain a faster pace during GRIT workouts transfers to the mental resilience needed during the challenging moments of a half or full marathon.
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Enhancing Muscle Strength: Training at faster speeds engages different muscle fibers, contributing to overall muscular strength and endurance.
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Teaching Pace Control: GRIT work helps you develop a better sense of pacing, allowing you to start the race at an appropriate pace and manage your energy levels throughout.
So, there you have it! GRIT WEDNESDAYS are your ticket to superhero status in the half and full marathon world. Embrace the challenge, lace up those shoes, and let the running adventures begin! 🏃♂️💨✨
MIT UP NEXT:
Introducing the MIT Cohort of GOTR SoleMates!
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OHIO HEALTH STRENGTH TRAINING CLASSES
SIGN UP TODAY!
Research tells us that having a regular strength training routine can help prevent injury and have a positive impact on your running and walking performance! Sign up for group strength training classes with Ohio Health! Open to all experience levels, these classes help runners and walkers of all ages, speeds, and backgrounds build strength and confidence. Up your run game by increasing your strength!