July 16, 2024
Newsletter Week 7

Happy Tuesday, MIT!

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A huge round of applause to everyone who braved the heat on Saturday! Whether you ran at MIT or participated in the Dash for Donation, your determination and commitment are truly inspiring. Congratulations to all Dash for Donation participants—your effort, enthusiasm, and support for the cause are commendable!

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As we gear up for a mileage jump this week, remember that every step you take brings you closer to your goals. Embrace the challenge, push your limits, and let your passion drive you forward. You've got this!

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We have an important announcement: the heat has become a significant factor in our runs. To ensure everyone's safety and comfort, we will now start our long runs/walks on Saturdays a half hour earlier, at 7 am instead of 7:30 am, until later in the season. Please adjust your schedules accordingly and stay hydrated.

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Additionally, don't miss the latest Fit for Life articles from Dr. Darrin Bright and Joe Simko that discuss "dead butt syndrome." These are crucial reads for all of our athletes, providing insights on how to prevent and address this common issue in the endurance running/walking world.

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Let's keep pushing forward together!

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Happy Running, Walking, Moving & Shaking,

Coach Hannah

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I want to hear from you! Please note my office hours:
 

Sunday & Monday: OFF

Tuesday: 9am-5pm

Wednesday: 12pm-5pm

Thursday: 9am-5pm

Friday: 9am-5pm (Reserved for Private Coaching Sessions - Interested? Shoot me an email!)

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Run With Me:

Wednesdays @ MIT GRIT WORK

Thursdays @ Studio 35 Run Club - 6:30pm

Saturdays @ MIT LONG RUN

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MIT WORKOUT HUB​

EARLY SATURDAY STARTS ARE HERE

WEDNESDAY GRIT WORKOUT - 7/17 @ 6:30PM: TRACK LADDERS

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MEETUP LOCATION:

Fleet Feet Track House

867 North High Street
Worthington, OH 43085

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WORKOUT:

1 mile warm up to Thomas Worthington High School Track

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• HALF:

  • 1 x 400m (one lap) @ 5k pace

  • 1 x 800m (two laps) @ Yasso pace

  • 1 x 1600m (four laps) @ 10k pace

  • 1 x 800m @ Yasso

  • 1 x 400m @ 5k

  • Recovery: 200m (half lap) walk or jog in between each set. Take 4-minute standing water break after 1600m.
     

• FULL:

  • 1 x 400m (one lap) @ 5k

  • 1 x 800m (two laps) @ Yasso

  • 1 x 1200 (three laps) @ 10k

  • 1 x 1600m (four laps) @ HMP

  • 1 x 1200 @ 10k

  • 1 x 800m @ Yasso

  • 1 x 400m @ 5k
     

  • Recovery: 200m (half lap) walk or jog in between each set. Take 4-minute standing water break after 1600m.
     

• MIT EDGE:

  • 1 x 400m (one lap) @ 5k

  • 1 x 800m (two laps) @ Yasso

  • 1 x 1200 (three laps) @ 10k

  • 2 x 1600m (four laps) @ HMP

  • 1 x 1200 @ 10k

  • 1 x 800m @ Yasso

  • 1 x 400m @ 5k
     

  • Paces & Recovery: Talk to Coach Dylan about pacing variations --- 200-400m easy jog between sets, with 4 minute standing rest after 1600s.

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1 mile cool down to Office​​​​

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SATURDAY LONG RUN - 7/20 @ 7:00AM: ODU

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WEATHER ADVISORY: EFFECTIVE 7/20, ALL FUTURE SATURDAY LONG RUNS LAUNCH AT 7:00AM!

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LOCATION:

Ohio Dominican University - GOLD LOT (James A. Griffin Student Center)

1216 Sunbury Road

Columbus, OH 43219​

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MILEAGE:
 

• Half: 5 miles

• Full: 10 miles

• MIT EDGE: 12 miles

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ROUTE:

VIEW THE ROUTE

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Remember, our hydration stations are cup-less! Don't forget your hand bottle or collapsible cup.

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FIT FOR LIFE PHYSICAL THERAPY 
The 'Dead End' For Runners and Walkers:  Dead Butt Syndrome

Well, it is that time in MIT season.  That time in every marathon and half marathon training season when the miles start taking a toll, those long Saturday runs seem extra-long, and pain begins to develop in your hip and …rear.

To function at an optimal level, the hip requires a perfect balance of strength and flexibility within its supporting muscle groups.  When one of these groups fails, the entire area is affected.  Unfortunately, the repetitive act of running invites the development of muscular imbalances.  Our MIT medical team works hard to reduce and eliminate these imbalances and have made Dr Bright’s article on Dead Butt Syndrome and Joe Simko’s article on Fit For Life Physical Therapy treatment of the syndrome our focus of this week’s newsletter:

Dr. Darrin Bright is the Marathoner In Training Medical Director and one of our legacy pace coaches.  He is involved with planning and delivering our season-long MIT education program, provides injury advice for those MITers utilizing the “Dealing With Injury?” tab on your newsletter, monitors tough weather conditions, and helps ensure the overall health and safety of our group.

At work, his primary care sports medicine practice provides the highest quality care to active patients, with a special focus on comprehensive care for runners, triathletes, and cyclists.  Having competed in, paced, and covered the finish lines of hundreds of marathons, Dr. Bright understands running and walking related injuries.  He is our RunDoc and works with us every day to keep people moving.

To give back to our community, he has been the medical director of the Columbus Marathon, and Cap City & Emerald City Half Marathons, where he worked with the Columbus Division of Fire, American Red Cross, Columbus Police Department and U.S. Department of Homeland Security to prepare for race day.

Thank you, Dr Bright, for all that you do for Columbus runners & walkers, especially Marathoner in Training!