

TRAIN.
RACE.
EXPLORE.



February 4, 2025
Week 6: Deep Breath, The Build Continues
Hey MIT,
We hope you were able to get outside and move yesterday afternoon! I was in Hocking Hills getting in some trail miles and my nature fix, and it reminded me of how important it is to break the mold of our daily training routine every once in a while to move your body in a new way. ☀️ I challenge you to make this a focus of your week ahead: Find a moment to break your routine for a breath of fresh air.
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Maybe that means swapping out one of your runs for an hour-long hike.
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Maybe it's taking the pups for a long walk to the coffee shop.
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Or perhaps it's trying out that yoga class or rowing class (shout out to Coach MJ!) you've been curious about.
Take some time to appreciate how your body can move in other ways to break the monotony of the training. We all need a breath of fresh air once in a while!
Speaking of breath, check out the Fit for Life article on the basics of how to breath in cold weather. Also this week we are excited to feature another TRAIN YOUR BRAIN article from Dr. Heather Bechtel on Pacing, Pace Goal Setting, and Pace Groups!
Excited for a gritty week ahead! Stay strong and keep showing up! 💪
Happy Running, Walking, Moving, & Shaking,
Coach Hannah


Workout Hub
This Week's Workouts at a Glance
WEDNESDAY GRIT WORK: Track 400s
WHEN
Wednesday, February 5th @ 6:30pm
LOCATION
Fleet Feet Office & Track House
867 N. High Street, Suite A
Worthington, OH 43085
WORKOUT DETAILS:
Let's get back to some interval work this week with 400s on the track. This will be a continuous, on/off style workout to help you get comfortable pushing the pace while practicing active recovery.
WARM UP: 1 mile from Office to Worthingway
WORKOUT: Track 400s
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HALF MARATHONERS:
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4-6 x 400m @ Interval Pace (10k Pace) with 400m jog recovery
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2 x 200m @ Repetition Pace (5k Pace) with 200m walk recovery
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FULL MARATHONERS:
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8-10 x 400m @ Interval Pace (10k Pace) with 400m jog recovery
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2 x 200m @ Repetition Pace (5k Pace) with 200m walk recovery
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EDGE:
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Refer to Dylan's weekly email
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COOL DOWN: Cool down run back to the Office & Track House
NOTE: Please be sure to bring a headlamp and reflective gear for Wednesday night runs. Enjoy slightly warmer temps this week!
SATURDAY LONG RUN: Fleet Feet Upper Arlington
WHEN
Saturday, February 8th @ 8:00am
LOCATION
Fleet Feet Upper Arlington
1344 W. Lane Avenue
Columbus, OH 43221
PARKING:
Please park across the street in the Lane Ave Garage.
Do NOT park in Fleet Feet's parking lot - you will be asked to move.
Do NOT park in the lot across the street (where Starbucks is).
Do NOT park in Tommy's Pizza parking lot. You will be towed if you park there.
WORKOUT DETAILS:
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HALF MARATHONERS:
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7 miles
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FULL MARATHONERS:
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14 miles
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EDGE:
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18 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.

BREATHING IN THE COLD & TRAIN YOUR BRAIN
FIT FOR LIFE PHYSICAL THERAPY & Dr. Heather Bechtel
Some people struggle to catch their breath when they run or walk in the wintry weather, and that feeling is real and sometimes even a little bit scary. Why does breathing that frigid air hurt so much? Why do your lungs feel like they are burning?
The attached article shares a few things that can help reduce this burning sensation and alleviate some of this the discomfort often felt with this very normal process.
This week we also bring a thought-provoking entry from Dr. Heather Bechtel on Pacing, Goal Pace Setting, and Pace Groups. If you're struggling to know what pace is right for you for race day, Saturday's and beyond, read Dr. Bechtel's thoughts and considerations.
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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