TRAIN.
RACE.
EXPLORE.
March 5, 2024
WEEK 9
If you're reading this with some sore muscles, you're not alone! We're at the point in the training season where our bodies are starting to feel the load of the work we've put in. We know that aches and pains (or DOMS, Delayed Onset Muscle Soreness) are part of the deal, but that doesn't mean we shouldn't take them seriously.
Fit For Life Physical Therapist Chelsea Hall, PT, DPT, will cover some things you can do to reduce the duration of DOMS like dry needling, cold water immersion and compression. To pair with Chelsea's article, we've teamed up with CEP Compression to provide and EXCLUSIVE MIT Coupon for CEP Compressions socks! See below for details.
Also in today's article, our MIT Dietician Rebecca Youngs covers one of my FAVORITE run-related topics: Pop-tarts. (Yep, you heard me but nope, I don't have a coupon for Pop-tarts).
Gear up for a big week ahead! We'll be in a brand new location for GRIT this week, and the fulls have their sights are set on a big 18 this Saturday. Note: You can view all March GRIT Workouts at the "Calendar" button above.
A new season (and era!) of No Boundaries kicks off this week, and we are so happy to introduce you to our new NoBo Head Coach. Read more about our growing 5k/10k program!
Thank you to Coach Jeanne and Dylan for hosting last week! I'm so sorry for nabbing the pace signs and key baskets. They will be back this week, LOL!
Happy Running, Walking, Moving & Shaking,
Coach Hannah
*I would love to hear from you! Please note my office hours:
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Sunday: OFF
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Monday: OFF
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Tuesday 9:00-5:00
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Wednesday 12:00-5:00
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Thursday 12:00-5:00
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Friday: 10:00-6:00 Private Coaching Sessions at Cup'O'Joe Clintonville (Email me to book a time!)
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Saturdays: MIT Long Runs, no office hours
Thanks!
WEEKLY WORKOUT HUB
NEW WORKOUT LOCATION! Scioto Miles Loop!
MIT GRIT WEDNESDAY WORKOUT 5/6 at 6:30PM
MEETUP LOCATION:
BOATHOUSE PARKING LOT AT CONFLUENCE PARK
679 W. Spring Street
Columbus, OH 43215
WARMUP ROUTE TO SCIOTO PROMENADE
https://www.plotaroute.com/route/2540833
WORKOUT:
ALL DISTANCES:
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1 mile warmup
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1 x Scioto Miles Loop (5k) - https://www.plotaroute.com/route/373369
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Negative Split 5k
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1 mile cooldown to parking lot.
PACE:
5K -- Start slower and practice NEGATIVE SPLITTING (getting progressively faster) each mile. Your last 1.1 miles should be at 5k race pace (Need help calculating this? Schedule a private coaching session with me!)
MIT SATURDAY LONG RUN 3/9 at 8:00am: WHETSTONE HS
MEETUP LOCATION:
Whetstone High School
4405 Scenic Drive
Columbus, OH 43212
https://www.plotaroute.com/route/2540886
ALL - 3.5 south, 3.5 back to home base
FULLS - Continue 5.5 north on the OT (turnaround at 12.5 miles), 5.5 back to home base
Note: We use the trail connector south of the school on ALL out and backs. We will not enter or exit the parking lot from the north side.
MILEAGE:
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Half: 7 miles
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Full: 18 miles
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ATP: Boston & GSM: 18-20 miles. Bayshore: 14 miles (Heed Coach Steve's warning of peaking prematurely!)
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
Dry Needling & Delayed Onset Muscle Soreness (DOMS)
Delayed onset muscle soreness (DOMS) is muscle soreness that develops 24-48 hours following intense bouts of exercise. Dry needling can make you less sore, improve recovery of muscle damage, and improve muscle strength after DOMS.
At Fit For Life, dry needling is always part of a larger physical therapy treatment plan and serves as an aid to achieve your treatment goals. It is not a service we offer separate from a comprehensive physical therapy plan of care.
Fit For Life Physical Therapy is proud to be the Official MIT and Fleet Feet Sports
Medicine Partners. We care for people of all activity levels — to help prevent, recover
from, or rehabilitate athletic injuries.
CLICK HERE TO READ THE ARTICLE
NUTRITION
DON'T BLAME THE POP-TART!
Recently, the “Run” portion of Outside’s online edition featured an article titled,
"Runners, Eat the Damn Pop-Tarts: Scott Fauble, DNF’d at the Olympic Trials. While some blame his pre-race pastries, running nutritionists say otherwise."
Well, we have our own running nutritionist and thought we should ask her!
Below are the expert comments from Fit For Life and MIT’s sports dietitian, Rebecca Youngs:
I echo everything in this article! Whether it is a bagel, Gu’s, Skratch chews, fruit snacks, or a Pop-Tart, the body will recognize it as sugar. Many may think a banana and unfiltered, raw honey is “healthiest” and best, but our body will recognize those
carbohydrates the same as carbohydrates from Swedish fish.
As stated in the article, Pop-Tarts are mainly simple carbohydrates which is what we need before activity. Ideally, a runner needs at least 40 grams of simple carbs 4 minutes to 1 hour before activity and up to 60-90 grams of carbs per hour during the race.
Although a combination of sugars is best at avoid GI distress (i.e. multiple transportable carbohydrates), Fauble’s DNF was likely due to a combination of things that we may never know.
Athletes should practice their pre-race meal and pre-race snack multiple times before race day and always have a backup plan.
Pop-Tarts aren’t to blame.
If anything, I encourage athletes to use this as a learning moment and experiment with “non-traditional” fuel sources.
Registered & Licensed Dietitian Rebecca Youngs is an avid marathoner, loves to work out, and has specialized her practice in gastrointestinal health, as well as sports nutrition and fueling athletes of all levels. She is available for individual consultations at Fit For Life Physical Therapy or through zoom video conference.
MIT UP NEXT: COACH JEANNE BAUER:
INTRODUCING A NEW COACH FOR A NEW SEASON OF NO BOUNDARIES!
What is No Boundaries?
No Boundaries (or NoBo) is a sector of MIT dedicated to helping folks start their running or walking journey from square 1. NoBo members can choose to train for a 5k or 10k.
How long is the NoBo season?
Each NoBo Season is 8 weeks long. There are two No Boundaries season per one season of MIT!
Who is NoBo for?
EVERYONE! Brand new runners & walkers will find a robust bootcamp style program that helps onboard those with little to no experience over 8 weeks. This is an excellent entry-level option for anyone looking to start their run or walk journey. NoBo is also an excellent option for those coming back from injury, illness, or childbirth.
Are there pacers in NoBo?
Not in the way that there are pacers for MIT. Instead, NoBo has a small dedicated group of experienced mentors who help support NoBo members throughout the season.
Where can folks sign up?
If you know someone who would be interested in joining No Boundaries as they train for the OhioHealth Cap City 5k or Quarter Marathon, please direct them to Coach Jeanne at jeanne@fleetfeetcolumbus.com.
MIT UP NEXT: SAVE THE DATE
RUN COLUMBUS RUN IS ON 4/6! CLICK HERE FOR DETAILS.
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MIT EXCLUSIVE COUPON
SHOW THIS COUPON AT ANY FLEET FEET COLUMBUS LOCATION for $15 OFF CEP TALL SOCKS!
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