TRAIN.
RACE.
EXPLORE.
February 11, 2025
Week 7: Is This Love? Or is it Heart Rate Training?
Happy Valentine’s Week, MIT!
This is the perfect time to show your heart some love—both emotionally and physically. As we enjoy a cycle-down week, embrace the shorter mileage, prioritize recovery, and let your body recharge for the build weeks ahead. Rest is just as important as training, so take this opportunity to sleep well, stretch, and listen to what your body needs.
In honor of American Heart Month, check out this week’s Fit for Life article on heart rate training—an essential tool for building endurance while training smarter, not harder. Keeping your heart in the right zone can improve efficiency and longevity in the sport we love!
And don’t forget—this Thursday at 6 PM, we’re celebrating strength and sisterhood at the MIT x New Balance Galentine’s Day Party! Join us for an evening of fun, friendship, and all things running.
Enjoy the recovery, and keep that heart pumping strong!
Happy Running, Walking, Moving, & Shaking,
Coach Hannah
Workout Hub
This Week's Workouts at a Glance
WEDNESDAY GRIT WORK: RACE PACE PRACTICE - Ring Around the Rosie
WHEN
Wednesday, February 12th @ 6:30pm
LOCATION
Columbus Metropolitan Library: Whetstone Branch (Parking Lot by Tennis Courts)
3909 N High Street
Columbus, OH 43214
WORKOUT DETAILS:
We're practicing race pace this week! This your chance to log miles at your goal race pace. These mile repeats will help you find race pace and feel what it's like to hold the pace. We a
WARM UP: 1 mile from Library to Ring Around the Rosie Loop Start
WORKOUT: Ring Around the Rosie Loop
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HALF MARATHONERS:
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2 x 1 mile @ Goal Race Pace with 3 minute rest
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4 x 30 sec strides
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FULL MARATHONERS:
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3-4 x 1 mile @ Race Pace with 3 minute rest
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4 x 30 sec strides
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EDGE: ***YOU WILL BE MEETING AT A SEPARATE LOCATION***
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Meet at Office for shoe demo with adidas!
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1 mile WU to Worthingway
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HALF - 4 x 1 mile at Threshold
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Full - 6 x 1 mile at Threshold (8 x 1 mile for those who are logging 80+ miles a week)
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ALL - Finish with 2 x 400 hard
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Cool Down to Offic
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NOTE: Please be sure to bring a headlamp and reflective gear for Wednesday night runs. Bundle up, bring your own hydration.
SATURDAY LONG RUN: Westerville Central High School
WHEN
Saturday, February 15th @ 8:00am
LOCATION
Westerville Central High School
7118 Mt Royal Ave
Westerville, OH 43082
PARKING:
Please park in the school lot next to the track, and be careful of runners/walkers getting early miles in!
WORKOUT DETAILS:
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HALF MARATHONERS:
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5 miles
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FULL MARATHONERS:
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10 miles
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EDGE:
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16 miles
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Be sure to bring your own hydration cup or bottle - our water stops are cup-less! Use your MIT Discount at any Fleet Feet Columbus store and snag an amphipod flexible cup, a handheld bottle, or hydration vest.
VALENTINE'S DAY & HEART RATE TRAINING
FIT FOR LIFE PHYSICAL THERAPY & Nita Sweeney
Happy Valentine’s Day! Each year when we develop the Fit For Life Physical Therapy Marathoner In Training Education Series, we save heart rate guided training for February’s American Heart Month and, of course, Valentine’s Day week.
Heart disease is still a leading cause of death for people in the United States, with one in four deaths caused by heart disease. We are proud of you for doing your part to avoid heart disease by adopting a running or walking program with Marathoner In Training.
After a month of MIT training sessions, you may be asking yourselves if you are running too fast? Too slow? What about your weekday workouts? Should every run or walk be the same pace?
For the answers to big questions like these, we always ask our Medical Director, the RunDoc, Darrin Bright MD. As an MIT coach, physician, and excellent runner himself, Dr Bright brings a great perspective on proper pace.
Loads of information can be gathered on setting a proper pace from a VO2 Max test. Based on that test, your proper Heart Rate Guided training zones can be established, and you will learn how to settle into your perfect pace for a long run or walk, or a speed workout, or a fun day on the trail.
Many of our runners have improved their training programs, advanced their fitness, and lowered their personal record times by using heart rate guided training. The attached article, as well as this great episode of our Ask The Experts video series (https://www.youtube.com/watch?v=D38xhSuzluQ) with Dr Bright will help you learn more about Heart Rate Guided training.
Fit For Life Physical Therapy are proud to be the Official MIT and Fleet Feet Columbus Medicine Partners. We care for people of all activity levels — to help prevent, recover from, or rehabilitate athletic injuries.
Michael Sean Huffman MS, ATC, PT
Fit For Life Physical Therapy
MIT Medical Resources Coach
NB x MIT: GALENTINE'S DAY PARTY
EVERYDAY EMPOWERMENT: Self Defense Class with Jill Will
Join us on Thursday, February 13th at Fleet Feet Lewis Center from 6:00-8:00pm for a Galentine's Celebration like no other: Will we enjoy pink treats and bevs? Yes. Will we learn how to throw a wicked punch? Also yes.
LEARN HOW TO HIT LIKE A GIRL
During Jill Will's Empowerment Session, she will educate us on situational awareness, basic self defense, and ways we can empower ourselves AND one another as female runners to conquer fear and run PREPARED.
WHAT ELSE?
Enjoy sweet Galentine's Day treats and beverages, fellowship with other badass ladies in our community, and check out the HOT GIRL RUNS list of group runs throughout the week to join a girl gang near you. All recipients will receive a discount voucher on 1 SAFELY product, and a raffle ticket for an EMPOWERMENT PRIZE complete with Safely self-defense tools and reflective gear!
RSVP TO SECURE YOUR SPOT!
SWEET TREATS FOR A CAUSE
TREAT YOURSELF & SUPPORT LOCAL FUNDRAISING EFFORTS
Craving some delicious Girl Scout Cookies?! Jeff's daughter, Harper, and her Girl Scout Troop 6842 will be at the February 22nd MIT workout with cookies!
The girls will have FREE cookie samples and hot chocolate available following the workout!We invite you to consider supporting their troop by buying a box or nine!
If you fill out the form linked here the girls will have your cookies set aside for you when you complete your workout. The girls will collect payment at that time!
If you don't want to fill out the form now, fear not! The girls will also have a selection of cookies available for purchase following the workout!
Please do NOT fill out the form if you are not attending the workout as we will not be holding cookies at Fleet Feet. Form is only for those who wish to pick up cookies at the MIT workout on 2/22!
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