TRAIN.
RACE.
EXPLORE.
September 24, 2024
Newsletter Week 17
Happy Tuesday, MIT!
We hope everyone enjoyed their cutback week and is feeling rested and ready to tackle the challenges ahead. Full marathoners, congratulations—YOU'VE made it to PEAK WEEK! For our half marathoners, your peak week is just around the corner.
Peak week is when your mileage and workouts reach their highest volume and intensity of the season. It’s crucial to prioritize rest, hydration, and proper fueling to meet the demands of this pivotal week. After Saturday, it's time to start tapering and let all your hard work come to fruition. Half marathoners, enjoy one more week of build before you dive into your peak week!
Please note that I will be out of the office from September 24th through October 7th for the Berlin Marathon. During this period, I will have no access to email and will not be able to respond to work-related texts or messages. I’ll be back in the office on October 8th. In my absence, Dylan will be in charge of MIT workouts on September 25th, September 28th, October 2nd, and October 5th. For any urgent questions, please reach out to Holly at holly@fleetfeetcolumbus.com or Dylan at dylan@fleetfeetcolumbus.com.
Keep up the great work, and let’s make the most of these final weeks of training!
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
Saturdays @ MIT LONG RUN
MIT WORKOUT HUB
RUN COLUMBUS RUN
WEDNESDAY GRIT WORKOUT - 9/25 @ 6:30PM: Dead Poets 2 Milers
MEETUP LOCATION:
Thomas Worthington High School (Track Parking Lot)
300 W. Granville Road
Worthington, OH 43085
WARM UP to Dead Poets
https://www.plotaroute.com/route/2293110
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HALF:
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2 x 2 mile repeats (at HMP)
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3-4 minute standing recovery
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FULL: 2 x 2 mile repeats, followed by 1x1 mile repeats (HMP)
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3-4 minutes standing recovery
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EDGE: 2 x 2 mile repeat, 3 x 1 mile repeat
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2 mile repeats - HMP
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1 mile repeats - HARD
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3 minutes standing recovery
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SATURDAY LONG RUN - 9/28 @ 7:00AM: HILLS MARKET
MEETUP LOCATION:
Hills Market Worthington
7860 Olentangy River Rd
Columbus, OH 43235
MILEAGE:
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Half: 11 miles
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Full: 20 miles
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MIT EDGE: 20-22 miles MONSTER (Refer to Dylan's email for details)
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5 miles up @ LR pace
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4 miles @ MP
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1 mile float (30-45 seconds slower than MP)
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3 miles @ MP
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1 mile float
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2 miles @ HMP
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1 mile float
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1 mile @ ALL OUT
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2-4 miles cooldown @ Recovery/LR
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Join us afterward for bagels & beers! :)
ROUTE:
*NOTE: Remember, our hydration stations are cup-less! Don't forget your hand bottle or collapsible cup.
FIT FOR LIFE PHYSICAL THERAPY
Intrinsic Foot Strength
The foot is a complex mechanical structure composed of 33 joints, 26 bones, and more than a hundred muscles, tendons, and ligaments. There is a lot going on in a small space! Blake Preece tells us more about how our intrinsic foot muscles help strengthen and support the arches of our feet allowing propulsion forward for runners & walkers.
Blake trained at Toledo and Bowling Green where he competed in collegiate club cross country and track & field. Since then, he has moved up to the half and full marathon distance, where he just finished fifth overall at the 2024 Cap City Half Marathon.
Fit For Life Physical Therapy are proud to be the Official MIT and Fleet Feet Sports Medicine Partner. We care for people of all activity levels — to help prevent, recover from, or rehabilitate athletic injuries.
RACE WEEK FUELING
In-Person Education Session with Dietician, Rebecca Youngs
Join us for an in-person education session with resident MIT dietician, Rebecca Youngs! She will cover the essentials for properly fueling before, during, and after your race this fall, and answer your most pressing questions about hydration and nutrition.
WHEN: Tuesday, October 8th at 6:00pm.
WHERE: Fleet Feet Track House
BRING: Notebook & Questions
This event is FREE, but please RSVP below!
MIT FLICKR PAGE
Download Run Columbus Run Pics
Special thanks to Andy Wilhelm for taking awesome photos out on the trail during Run Columbus Run! Click below to browse, download, and share your favorite photos from MIT workouts!