TRAIN.
RACE.
EXPLORE.
September 3, 2024
Newsletter Week 14
Hey Hey MIT,
We hope you all had a fantastic long weekend and have been soaking up these crisp, cool mornings! With just a few more hot days ahead, it seems that fall is finally around the corner.
A big shoutout to everyone who conquered last Saturday's humid 18-miler—what an incredible effort!
As we move into this cutback week, it's time to shift gears and focus on recovery. Prioritize rest, get plenty of sleep, nourish your body with good food, and stay hydrated. This is your chance to recharge and get ready for the next push: RUN COLUMBUS RUN!
Speaking of Run Columbus Run, we are looking for a team of VOLUNTEERS to help out with parking, directing, and setup. Interested? Please fill out the form HERE.
Don't forget to check out this week’s Fit for Life article on peroneal tendonitis. If you've been dealing with pain on the outside of your ankle or foot, this could be something to watch out for—read more to stay informed. Also, our Train Your Brain series dives into how to bounce back from a tough workout. We all have them, but it’s how you recover and come back stronger that counts.
Keep pushing forward, stay focused on your recovery, and let’s keep the momentum going!
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
CUTBACK WEEK AT THE TRACK.
WEDNESDAY GRIT WORKOUT - 9/4 @ 6:30PM: TRACK ASCENDING LADDERS
MEETUP LOCATION:
Fleet Feet Office - Track House
867 North High Street
Worthington, OH 43085
1 mile WARM UP to Worthingway Track:
https://www.plotaroute.com/route/2125718
HALF:
2 x 400 (Rep Pace)
1 x 800 (Yasso)
1 x 1000 (Interval)
1 x 1600 (Tempo)
FULL:
2 x 400
2 x 800
2 x 1000
1 x 1600
EDGE:
2 x 400m
2 x 800m
2 x 1000m
2 x 1600m
1 x 2000m
RECOVERY:
60 seconds walk or rest after 400s
2 minutes walk or rest after 800s
3 minutes walk or rest after 1000s/1600s
IF YOU DON'T KNOW WHAT YOUR REP, YASSO, INTERVAL, or TEMPO PACES ARE: Please email Hannah@fleetfeetcolumbus.com.
SATURDAY LONG RUN - 9/7 @ 7:00AM: Otterbein University
MEETUP LOCATION:
Otterbein University
60 Collegeview Rd
Westerville, OH 43081
MILEAGE:
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Half: 9 miles
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Full: 10 miles
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MIT EDGE: 14 miles (22-mile Monster Run for Berlin. Erie, have a great race!)
ROUTE:
*NOTE: Remember, our hydration stations are cup-less! Don't forget your hand bottle or collapsible cup.
FIT FOR LIFE PHYSICAL THERAPY
What a Pain in the ANKLE!
If you have developed pain on the outside of your ankle and/or foot that is getting worse and limiting your ability to walk or run, it could be peroneal tendonitis.
Amanda Coleman is a Fit For Life Physical Therapist with 21+ years of experience, specializing in sports medicine & orthopedic physical therapy. Recently she was credentialed as an Orthopedic Clinical Specialist (OCS), signifying she uses advanced clinical knowledge and experience to treat the musculoskeletal system and help patients achieve their optimal function. She has a passion for fitness including mountain biking, hiking, running, hip hop dance, and weight training.
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.
TRAIN YOUR BRAIN
"Bad Workout? Do the Hokey Pokey, and Turn Yourself Around" by Nita Sweeney
During a discussion last year an MIT participant mentioned that Fleet Feet and Fit For Life Physical Therapy have made almost everything available to them. Expert shoe and gear outfitters, in house physical therapy expertise, our great training group, nutrition counseling, and trail running plus hiking. Almost everything. This participant mentioned that we still had not tackled the mental health component of race preparation, group participation, and injury rehabilitation.
Attached is this week’s article by Nita Sweeney – Bad Workout? Do the Hokey Pokey and Turn Yourself Around!
RUN COLUMBUS RUN IS BACK
OUR SEMI-ANNUAL COMMUNITY 10 & 20 MILER RETURNS THIS FALL!
Join us on Saturday, September 14th for our semi-annual FREE community-wide 10 & 20 mile training run!
This free community event is designed to welcome all runners and walkers in our area to experience the magic of MIT. All are welcome and registration is free (MIT members do not need to register).
Many first-timers join us at Run Columbus Run, so we are looking to YOU, MITer, to help show our new friends the ropes of training in community. We will experience larger-than-normal numbers on this day, so please plan your arrival accordingly to find parking and restrooms.
If you are interested in volunteering this morning in exchange for a $20 voucher to Fleet Feet Columbus, please email hannah@fleetfeetcolumbus.com and CC holly@fleetfeetcolumbus.com.
Thanks to the support of New Balance, we will have an array of post-run celebration activities and refreshments to enjoy! More details to come as the event draws near.
The registration page is linked below. Please share with friends and neighbors!
STUDIO 35 & FLEET FEET PRESENT:
GUMPATHON 2024!
Join us on Sunday, September 22nd for a one-of-a-kind running-meets-the-big-screen celebration of the iconic 1992 film Forrest Gump!
This half movie-screening/half quarter-marathon takes place at AND between Studio 35 Cinema & Drafthouse & the Grandview Theater & Drafthouse. Here's how it all works:
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8:00-9:00am - Registration
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9:00-9:30am - Forrest Gump Screening Pt. 1
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9:30am-11:30am - Run 6.5 miles to the other theater location - Once you arrive, pick up your t-shirt & pint glass and enjoy a free beer before the movie starts back up.
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11:30am-2:00pm - Forrest Gump Screening Pt. 2
For more details & to register, click below!
VOLUNTEERS NEEDED
Help us out with Run Columbus Run and get a $20 Fleet Feet voucher!