HOT WEATHER NOTICE
from MIT Medical Director, Dr. Darrin Bright & MIT Medical Resources Coach, Sean Huffman

Welcome back to another week of MIT.  Wednesday and Saturday will be much hotter and more humid than it has been thus far, so please pay attention to your hydration the remainder of the week!

The anticipated wet bulb (this in an index that considers heat, humidity, and the ambient temperature) is forecast to be very high.  If this were a race, there would be red flags posted on the course.  Red Flags mean that participants who are at increased risk for heat collapse should withdraw from the race and others should slow their pace to match conditions. 

Medically, we are recommending this plan: 
 

• GRIT WORKOUT WEDNESDAY: SLOW jog to and from Tucker Hill, enjoy extra hydration at the top and bottom of the hill and take advantage of our sprinkler cooling station. Modify your pace to accommodate the heat and humidity…remember the goal races are still months away, so race-day effort is not needed tomorrow night!

• SATURDAY LONG RUN/WALK: We will move the time up by 30 minutes (7AM START) and add extra water and Gatorade stops. The course will stick close to our launch point at New Albany…allowing Coach Hannah & team to keep a close eye on the group.  YOUR PACE COACHES WILL BE ADDING AT THE LEAST 30 TO 45 SECONDS OR MORE PER MILE TO YOUR PACE.  This Saturday will not be the day to add extra miles to your workout. For those in MIT EDGE -- Please plan for EARLY miles or opt for indoor treadmill miles if necessary. 
   

• PROPER HYDRATION: Being properly hydrated can help to prevent heat related problems from becoming a life-threatening problem.  Take water & gatorade at ALL aid stations.  Thirst is a good indication that you are under-hydrated.  You should maintain hydration levels slightly more than usual; however, over-hydration can lead to other serious medical conditions.
   

• HEAT-RELATED ILLNESS - SYMPTOMS & PREVENTION:  Elevated temperatures and high humidity can cause heat related illnesses.  The faster you are running the higher your risk for heat-related illnesses will be.  Slowing down can significantly decrease your risk for heat illness.
   

• CHOOSE PROPER CLOTHING: Wear loose fitting, lightweight clothing.  Wednesday and Saturday will not be the days to wear full length running tights, long sleeve shirts, heavy layers, etc. Please use sunscreen and wear a hat/visor. 

Recognizing symptoms of heat illness is important.  Symptoms may include headaches, dizziness, confusion, fatigue, nausea, and vomiting. 

If you experience any of these symptoms stop running immediately and if symptoms persist, seek medical attention.

Together, let’s have a great, safe week!

MIT WORKOUT HUB​

Oh, HILL yeah!

WEDNESDAY GRIT WORKOUT - 6/19 @ 6:30PM: TUCKER HILL

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MEETUP LOCATION:

Fleet Feet Track House

867 North High Street

Suite A

Worthington, OH 43085

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Please park across the street at the REMAX building or find free parking in historic downtown Worthington.

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WORKOUT:

1 mile warm up to Tucker Hill (ROUTE HERE) - SLOW/WALK

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• HALF: 4-5 x 300m Hill Repeats

• Full: 8-10 x 300m Hill Repeats

• EDGE: 5 x 300m Hill Repeats, Jog together to TWHS Track, 3x800m

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1 mile cool down to office - SLOW/WALK

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PACE:

"ON" pace is 7 RPE, Comfortably Hard (Around Half Marathon Pace)

"OFF" pace is recovery jog or walk

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SATURDAY LONG RUN - 6/22 @ 7:00AM: FLEET FEET HQ

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HEAT ADVISORY: PLEASE NOTE WE WILL START 30 MINS EARLY - 7:00AM.

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LOCATION:

Fleet Feet Hamilton Quarter

5792 N Hamilton Rd Unit C

Columbus, OH 43230

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PLEASE PARK AT FIVE14 CHURCH AND WALK OVER.

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MILEAGE:
 

• Half: 3 miles*

• Full: 7 miles

• MIT EDGE: 12-14 miles (Check Sunday's email from Dylan for goal race breakdown)

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*Note to half marathoners: Your weekly long run mileage will differ *slightly* from the training plan spreadsheet for the first few weeks. Do not be alarmed - follow the mileage we have listed here in the newsletter. :)

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ROUTE:

https://www.plotaroute.com/route/2307932​

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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 
Injury Recognition & Prevention

Welcome back to the first full week of MIT!  Every 7 days, during this summer & autumn session of MIT you will see a newsletter article pertinent to that point in our training season.  

• When the weather is going to be hot, we will spend time on how to run & walk safely in summer weather -- You’ll learn all about the wet bulb temperature! 

• During that time in the season when loads of people get sore muscles, we will talk about our Runners & Walkers 10 Exercises.  

• If it is that week in the session when we notice more piriformis injuries, we will offer you information on preventing, recognizing, and treating piriformis injuries.

• 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!

Today 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.”  Take a look at the attached article and watch the corresponding episode of our Ask The Experts video series.

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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. 

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Each and every year, one of the world’s most beloved bugs visits Ohio – proudly announcing their arrival with random sparks and flickers of glowing neon throughout the summer sky. Join us as we welcome and celebrate the most efficient light in the world… the firefly! 

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Whether you’re looking to set a distance PR or just looking to run in the dark with some friends, “The Firefly Overnight Endurance Challenge and Sunset & Sunrise 10k” will offer you that opportunity with 12-hours of fully supported, overnight-racing throughout the ONLY trail in central Ohio built BY runners, FOR runners! 

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When – Saturday/Sunday, June 22-23, 2024. ​

What –  Overnight Endurance Challenge and Sunset & Sunrise 10k and Kids Mile

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• Sunset 10K – Starts at 8pm Saturday.

• Sunrise 10K – Starts at 8am on Sunday.

• Sunset & Sunrise Double – Participants in the dreaded Double race both the Sunset & Sunrise 10Ks! Individual race results are provided for the Sunset & Sunrise 10Ks along with combined scoring for the Double!

• FREE Kids 1 Mile Sunrise Trail Race – Starts at 7:30am on 6/23.

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Not looking to run this weekend, but want to earn $20 in Fleet Feet Bucks?! VOLUNTEER WITH US!

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OHIOHEALTH STRENGTH TRAINING CLASSES

SIGN UP TODAY!

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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!

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