

TRAIN.
RACE.
EXPLORE.



January 28, 2025
Week 5: Nutrition for Endurance Training
Hey MIT,
We hope you’re enjoying the sunshine and warmer temps this week! Perfect weather to touch grass, lace up, and soak up some Vitamin D. ☀️ Let’s make the most of it as we head into another build week of training.
Remember, every strong run is built on a foundation of proper recovery. Prioritize rest, hydration, and—super importantly—nutrition to fuel your miles and help your body bounce back stronger.
Need some guidance? Check out the Fit for Life article on the basics of nutrition for endurance fueling. It’s packed with practical tips to keep you energized and ready to crush your training goals.
Even better, join us TONIGHT at 6 PM for our Nutrition Session! We’ll dive deeper into these principles and give you tools to fuel smarter. Details are below—don’t miss it!
If you didn’t receive your swag due to a size being unavailable, please fill out the form HERE.
Let’s keep pushing forward together, one strong step at a time! 💪
Happy running
Warm wishes and warm miles,
Coach Hannah


Workout Hub
This Week's Workouts at a Glance
WEDNESDAY GRIT WORK: Riverlea 1000s
WHEN
Wednesday, January 290th @ 6:30pm
LOCATION
Fleet Feet Office & Track House
867 N. High Street, Suite A
Worthington, OH 43085
WORKOUT DETAILS:
We are bringing light hill work into the equation this week, while also increasing our interval distance. Increasing distance in our intervals will help in our pursuit of improving our lactate threshold (in not-so-sciencey terms: improving our ability to run further before getting overly fatigued).
WARM UP: 1 mile from Office to Riverlea
WORKOUT: 1000 Meter Repeats Riverlea Loop
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HALF MARATHONERS:
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3-4 x 1000m @ Threshold Pace (Tempo Pace) with 2 minute rest
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2 x 400m @ Repetition Pace (5k Pace) with 30 seconds rest
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FULL MARATHONERS:
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4-5 x 1000m @ Threshold Pace (Tempo Pace) with 2 minute rest
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2 x 400m @ Repetition Pace (5k Pace) with 30 seconds 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 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: Ohio Dominican University
WHEN
Saturday, February 1 @ 8:00am
LOCATION
Ohio Dominican University
Bishop James A. Griffin Student Center - GOLD LOT
1191 Sunbury Rd
Columbus, OH 43219
WORKOUT DETAILS:
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HALF MARATHONERS:
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6 miles
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FULL MARATHONERS:
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12 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.

FUELING FOR ENDURANCE TRAINING
Introducing Rebecca Youngs, MS, RD, LD
Twice this MIT session, Fit For Life Physical Therapy will proudly bring you in-person education sessions with Rebecca Youngs. Rebecca, our MIT sports dietitian, will be at the Fleet Feet Track House tonight at 6:00 pm for our Nutrition Education Session – Part 1. The pre-read for this great program is attached, Building a Strong Foundation: Protein, Carbohydrates, and Fat.
Registered & Licensed Dietitian Rebecca Youngs is an avid marathoner, loves to work out, and has specialized her practice in gastrointestinal health, as well as sports nutrition and fueling athletes of all levels. She is available for individual consultations at Fit For Life Physical Therapy or through zoom video conference.
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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TONIGHT! NUTRITION EDUCATION SESSION
FUELING DURING HALF AND FULL MARATHON TRAINING WITH REBECCA YOUNGS, RD.
Mark your calendars! Tonight, 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 raceweek and race day nutrition later this season. Don’t miss this invaluable opportunity—RSVP below!

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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