TRAIN.
RACE.
EXPLORE.
January 21, 2025
Week 4: Running Away from Hypothermia
Hey MIT,
Brrr! The cold is here, but so is your resilience. Let’s embrace the challenges of this frosty week with grit and determination. Whether you’re outside braving the elements or logging those treadmill miles, remember: every mile counts. Treadmills may not offer scenic views, but they’re an excellent tool for consistency—and even improvement!
To shake up your treadmill routine, try adding light hill intervals to your easy runs this week. Here’s a simple and effective workout to spice things up:
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Warm-up: 5 minutes at 1-2% grade
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Intervals: 5 sets of 2 minutes at 5-8% grade with equal recovery at 2% grade
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Cool down: 5 minutes at 1-2% grade
Not only will this boost your strength and stamina, but it’ll also help keep monotony at bay. And if you’re planning to venture outdoors with us (GRIT Workout is ON for tomorrow!), be sure to check out this week’s Fit For Life Education article, which covers tips on running safely in winter weather.
Nutrition Education Series – Part 1
Mark your calendars! Next Tuesday at 6 PM, join us at the Trackhouse for Part 1 of our Nutrition Education Sessions. Our partner dietitian will be diving into how to fuel effectively during half and full marathon training. This session lays the foundation for Part 2, which will focus on race week and race day nutrition later this season. Don’t miss this invaluable opportunity—RSVP below!
Sweet Treats for a Cause
Starting this week, you have two delicious opportunities to support great causes:
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Edible Cookie Dough Sales benefitting BRAVE LIKE GABE - Available after the run THIS WEEKEND
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Girl Scout Cookie Sales supporting a Local Troupe- Pickup at 2/22 MIT workout ONLY!
Treat yourself post-run and make a difference while you’re at it!
Special Event This Saturday: MIT x FAST RABBITS
We’ve got a fun event lined up with FAST RABBITS this week! Be sure to check out the details below and join us for this exciting collaboration.
Tech Shirts Are In!
For those who opted for the Tech Shirt instead of the singlet, your shirts have arrived and will be available for pickup at upcoming MIT workouts.
If you didn’t receive your swag due to a size being unavailable, please fill out the form HERE.
Thank you for your flexibility and commitment as we navigate the challenges of winter training. Warmer days are ahead, but for now, let’s focus on staying consistent and building strength. Keep logging those miles, one step at a time.
See you out there (or on the treadmill)!
Warm wishes and warm miles,
Coach Hannah
Workout Hub
This Week's Workouts at a Glance
WEDNESDAY GRIT WORK: Plesenton 800s
WHEN
Wednesday, January 22nd @ 6:30pm
LOCATION
Thomas Worthington High School Parking Lot
300 W Granville Rd
Worthington, OH 43085
WORKOUT DETAILS:
Yasso 800s is a workout that invovles running a series of 800 meter repetitions with short rest periods in between. The workout is named after Bart Yasso, a famed marathoner and coach (and, fun fact, former chief running officer at Runner's World magazine). THe idea is that your average time per 800m rep is a good indicator for your potential half or full marathon time. For example, if you hope to run a marathon in 4 hours or half marathon in 2 hours, you should run your 800m interval in 4 minutes.
WARM UP: 1 mile from Thomas Worthington to Plesenton Loop
WORKOUT: 800 Meter Repeats Plesenton Loop
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HALF MARATHONERS:
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4 x 800m @ YASSO with 2 minute rest
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FULL MARATHONERS:
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6 x 800m @ YASSO with 2 minute rest
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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 Thomas Worthington
NOTE: Please be sure to bring a headlamp and reflective gear for Wednesday night runs. With the Real Feel temperatures set to be close to 0, please note the following recommended winter dress code:
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Inner base layer or (wool/merino long sleeve is ideal), a thermal mid-layer (fleece), and an outer shell (windproof shell or run jacket).
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Fleece-lined tights or double-layered tights/sweats
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Thick Gloves/mittens with hand-warmers (hot hands are great!)
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Ear covering (beanie, fleece headband, earmuffs)
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Buff/Neck gaiter
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Wool socks or doubled up socks
Should the Real Feel temperature dip below 0 degrees, we will have to cancel the workout in accordance with the Safe Running Protocols set for MIT workouts. Announcements will be made via email, text, and social media (@mitmarathoners on instagram).
SATURDAY LONG RUN: MIT x FAST RABBITS @ Crooked Can Brewing Co
Bringing the kiddos on Saturday? Make sure to register below!
WHEN
Saturday, January 25th @ 8:00am
LOCATION
Crooked Can Brewing Co
5354 Center St, Hilliard
OH 43026
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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14 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.
RUNNING AWAY FROM HYPOTHERMIA
HOW TO TRAIN SAFELY IN THE COLD
Snowmageddon, Polar Vortex, Alberta Clipper, Nor’easter: It does not have to be a blizzard for it to be cold, windy, nasty outside. Today’s high temperature might be a single digit!
If you’re not a treadmill enthusiast, then you’ll want to know more about how to run safely in the cold winter weather. Today we will concentrate on running away from hypothermia and how to train safely in the cold.
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
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NUTRITION EDUCATION SESSION
FUELING DURING HALF AND FULL MARATHON TRAINING WITH REBECCA YOUNGS, RD.
Mark your calendars! Next Tuesday 1/28 at 6 PM, join us at the Fleet Feet Office & Track House (867 North High Street, Worthington, OH 43085) for Part 1 of our Nutrition Education Sessions. Our partner dietitian will be diving into how to fuel effectively during half and full marathon training. This session lays the foundation for Part 2, which will focus on race week and race day nutrition later this season. Don’t miss this invaluable opportunity—RSVP below!
MIT x FAST RABBITS @ Crooked Can Brewery
A FUN CROSSOVER EVENT FOR THE WHOLE FAMILY
Join us for a first-of-its-kind MIT x Fast Rabbits cross-over! That's right! MIT is joining forces with Fast Rabbits to get kids and adults moving like never before! Bring your kiddos to Crooked Can Brewing in Hilliard on January 25th at 8:00am for a free kids workout while you do your MIT long run!
WHAT IS FAST RABBITS?
The Fast Rabbits Youth Running Club offers participants the opportunity to participate in regular physical activity and to learn about healthy lifestyle behaviors along the way. We're not just here to prepare for a race, we're here to empower your athlete with knowledge and an understanding of lifelong fitness.
Though our focus is, ostensibly, on running, we allow kids time to just be kids as well! Your athlete will be introduced to different types of running/training (i.e. road running, trail running, track workouts and circuit training), running drills and stretching to improve form and prevent injury, as well as fun game.
WHAT WILL THE KIDDOS DO WHILE YOU ARE RUNNING?
The kiddos will do the Fast Rabbits Winter Season conditioning workout, which will consist of about 10 minutes of dynamic stretching/drills, 20 minutes of running, 10 minutes of strength training (body weight exercises), and 10 minutes of static stretching -- with plenty of water breaks in between!
Adults are welcome to stay with their kids if their kids would feel more comfortable with them in that capacity - Please note that we can only accommodate cross-over workouts for HALF MARATHON MILEAGE.
Interested in having the family participate in this event? Sign up below!
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!
MIT PHOTO ALBUMS
VIEW AND DOWNLOAD PICS FROM THE SEASON!
