MEETUP LOCATION:

Fleet Feet Office

867 North High Street, Suite A

Worthington, OH 43085

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WORKOUT:

https://www.plotaroute.com/route/2125718

 

• 1 mile warmup 

• HALF: 6 x 800m (800m = two loops around the track)

• FULL: 8 x 800m

• ADVANCED: 10x800m

• 1 mile cooldown
   

RECOVERY:

2-4 minutes rest in between each rep.

 

PACE:

YASSO*

*FULLS: Take your goal marathon time and transform it to minutes. Example: If you want to run a 4:00:00 marathon, you need to do your 800m rep in 4:00 minutes, which is a 8:00 min/mile pace. 

 

*HALFS: Take your goal half marathon time, double it, and transform it to minutes. Example, if you want to run your half in 2:30:00, you should do your 800m rep in 5:00 minutes, which is a 10:00 minute mile. 
 

MIT SATURDAY LONG RUN 3/30 at 8:00am: WHETSTONE HIGH SCHOOL​

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MEETUP LOCATION: LOCATION CHANGE!!!

Whetstone High School

4405 Scenic Dr, Columbus, OH 43214

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ROUTE:

https://www.plotaroute.com/route/2562954

MILEAGE:

• Half: 7 miles

• ​Full: 12 miles

• ​ATP: 14 and 16 miles

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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

PLANTAR FASCIITIS TREATMENT

Welcome back for another week of Marathoner In Training.  Please recall from Blake’s article last week that Plantar Fasciitis is the inflammation of the thick tendon on the underside of the foot. 

 

This week Joe will complete our discussion of Plantar Fasciitis, including details of how our Fit For Life clinicians work closely with the expert shoe whisperers at Fleet Feet to ensure your shoes, inserts, strengthening, and flexibility all work in harmony to keep you on the road, trail, track, or treadmill.

 

We also have another GREAT Train Your Brain article from frequent newsletter contributor, Nita Sweeney.  She helps us learn how to Get Comfortable with Discomfort.

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CLICK TO READ: PLANTAR FASCIITIS TREATMENT

TRAIN YOR BRAIN

"Getting Comfortable With Discomfort," by Nita Sweeney

Discomfort has a bad reputation. Most of us prefer to avoid it if we can. But when you listen to high-level athletes talk about training, they have a different relationship to pain than the average person. Elites might not enjoy discomfort, but they know the pain of a good workout leads to the success they seek.

 

The key is to gradually desensitize the body and mind to the discomfort we face as long-distance runners and walkers. By exposing ourselves to small amounts of discomfort that increase over time, we train both our bodies and minds to tolerate pain. And by making these increases gradually, we also guard against injury.

 

Marathoner in Training (MIT) is specifically designed to make “gradual desensitization” happen. Here’s how:

 

• A race-specific training plan: The MIT training plans build over time, gradually pulling us out of our comfort zones. 

 

• “Grit” workouts (aka speed work): We balance tough workouts with less tough workouts. We don’t go 100% every workout, but once in a while, we kick it into high gear.

 

• Hills: “Mt. FrontRunner” has a purpose. Hill work and especially hill repeats are “speed work” in disguise. They help us embrace discomfort by offering opportunities to challenge our normal flatlander training.

 

• Fellowship and Friendly Competition: Ever heard the saying “a rising tide lifts all boats?” That’s what’s happening at MIT. Your pace coaches, pace group members, grit workout buddies, and the entire community of MIT helps each of us safely test and push our limits.

 

• Mindset Instruction: These “Train Your Brain” articles introduce you to and remind you of the power of your mind. As a bonus, if you reach out to me, I’ll be happy to give you an object of meditation for your next workout. 

 

Additionally, you can learn to befriend mental discomfort on your own with simple mindfulness practices. Most of us want to turn away from pain, but that only works for so long. 

 

Gradually learning to embrace mental pain will serve us, especially on race day, when no amount of distraction suffices. We can use everyday irritants such as boredom, frustration, and disagreements as opportunities to notice how we tense up around this type of “pain.” By opening the mind to discomfort, becoming curious about it, and allowing life to be as it is, we train our minds to endure increasing levels of pain.

 

Again, no one is suggesting you go all masochist here. But learning to tolerate physical and emotional pain will help you reach your goals.
 

Long-time MIT member Nita Sweeney is an ultramarathoner and the award-winning author of four books including A Daily Dose of Now, Make Every Move a Meditation, and Depression Hates a Moving Target. As a certified mindfulness teacher and coach, Nita helps athletes, professionals, and creatives thrive.

MIT UP NEXT: EARTH DAY LITTER PICKUP

MIT GIVES BACK! CLEAN THE OLENTANGY TRAIL WITH US.

You know all those runners you see on Saturday mornings on the OT? Maybe you ARE one of those runners? We are MIT and our group seeks to Motivate, Inspire and TRAIN people to meet their running or walking goals!

 

We love the trail and want to keep it clean for all to use!

 

Join us on Sunday, April 21st to pick up litter and keep the trail beautiful for everyone. We will supply litter picking supplies but if you have your own gloves, grabbers and trash bags, feel free to bring them. 

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DETAILS:

Sunday, April 21st, 2:00pm-4:00pm

 

MEETUP:

MEET at Bill McDonald Park, 4990 Olentangy River Road. We will work our way north cleaning up litter around the Bethel Road connector portion of the Olentangy Trail.

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SUNDAY FUNDAY:

Join us afterward for a happy hour at Gallo's Tap Room on Bethel Road!

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SIGNUP HERE!

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MIT UP NEXT: SAVE THE DATE

RUN COLUMBUS RUN IS ON 4/6! CLICK HERE FOR DETAILS.