TRAIN.
RACE.
EXPLORE.
July 2, 2024
Newsletter Week 4
Happy Tuesday, MIT!
First off, huge kudos to all of you for pushing through last week’s high temps and humidity. You’ve shown some serious grit, and we're super proud of you. One month into the training season, and you’re all doing amazing! Keep your heads up and remember you're stronger than you think.
As Joan Benoit Samuelson once said, "There is magic in misery. Just ask any runner." Those tough times are making us stronger and more resilient.
Quick Reminder: TRAINING TANKS ARE HERE! We’ll be handing them out exclusively at MIT workouts on the following dates: July 3rd, July 6th, July 10th, and July 13th. They won’t be available at any other time or place. If you chose home delivery, keep an eye on your doorstep – they’re on their way!
Also, check out the Fit For Life team’s article this week on hamstring injuries. Super helpful stuff!
And just a heads up, our workouts are still on for Wednesday and Saturday, but enjoy a lovely Fourth of July on Thursday!
Happy Running, Walking, Moving & Shaking,
Coach Hannah
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!)
Run With Me:
Wednesdays @ MIT GRIT WORK
Thursdays @ Studio 35 Run Club - 6:30pm (NOT THIS WEEK! HAPPY 4TH!)
Saturdays @ MIT LONG RUN
MIT WORKOUT HUB
HAPPY 4TH OF JULY WEEK!
WEDNESDAY GRIT WORKOUT - 7/3 @ 6:30PM: RIVERLEA 1000s
MEETUP LOCATION:
Fleet Feet Track House
867 North High Street
Worthington, OH 43085
WORKOUT:
1 mile warm up to Riverlea Neighborhood Loop (ROUTE HERE)
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HALF: 3 x 1000m Repeats, followed by 2 x 400m
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3-4 minutes recovery
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400s should be hard - 5k pace
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FULL: 5 x 1000m Repeats, followed by 4 x 400m
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3-4 minutes recovery
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Start at HMP with the goal of going faster each loop
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400s should be hard - 5k pace
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MIT EDGE:
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4 x 400m (5k Pace)
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6-8 x 1000m (Start at HM Pace and work way down)
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2 x 400m (Hard)
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1:00 min recovery between 400 reps
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3:00 min recovery between 1000 reps
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1 mile cool down to office
1000 LOOP COURSE:
PACE:
1000s: Start at half marathon pace with the goal of getting FASTER each loop.
400s: HARD - 5k pace
RECOVERY:
Standing rest, 3-4 minutes
SATURDAY LONG RUN - 7/6 @ 7:30AM: WESTERVILLE CENTRAL HS
WEATHER ADVISORY: PLEASE CHECK YOUR FRIDAY REMINDER EMAIL FOR ANY START TIME ADJUSTMENTS.
LOCATION:
Westerville Central High School
7118 Mt Royal Avenue
Westerville, OH 43082
MILEAGE:
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Half: 5 miles
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Full: 9 miles
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MIT EDGE: 16 miles (Check Sunday's email from Dylan for goal race breakdown)
ROUTE:
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
HAMSTRINGS 201: The Advanced Course
The hamstrings are an important muscle group for running and walking. Their main function is to bend the knee and extend the hip acting as a propeller to move your body forward. When strength & flexibility in the hamstrings are imbalanced, they can be susceptible to injury.
We know from our coaches’ comments and our FFL clinicians’ years of experience, this is the time in our training season when we see an increase in MIT walker and runner hamstring injuries.
Let’s learn more about the hamstring’s anatomy, injuries, stretching, and strengthening with Fit For Life Physical Therapy’s hamstring update.
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.
If you've been doing this whole endurance running/walking thing for a while, chances are you've experienced some degree of "Runner's High." Maybe you haven't quite reached the euphoric feeling, but you have experienced a bit of "brain fog" toward the end of a long effort. Read on for Dr. Heather Bechtel's explanation of "That Fuzzy Feeling!"
TRAIN YOUR BRAIN
That Fuzzy Feeling
OHIOHEALTH 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!
MIT FLICKR PAGE
Download Your Fave Workout Pics
Special thanks to our resident MIT Photo Guru, Ryan Garcia, for taking awesome photos out on the trail! Click below to browse, download, and share your favorite photos from MIT workouts!