TRAIN.
RACE.
EXPLORE.
July 21, 2025
Week 5 of Training
Howdy MIT runners and walkers,
Welcome to Week 5! We are in the THICK of summer training. With the heat and humidity ramping up, it’s time to get serious about staying safe, smart, and strong in the elements.
Your MIT team, Fleet Feet, and expert partners are here to help you adapt and thrive with the right gear, hydration habits, and mindset.
🧡 This Week’s Focus: Heat Safety & Hydration
Ohio summers aren’t messing around, and neither should you! This week, we’re sharing three quick, practical reads to help you stay on track:
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Training in Heat & Humidity – Learn how to modify intensity, recognize warning signs, and respect the conditions without losing momentum.
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Hydration 101 – What, when, and how much to drink before, during, and after your runs or walks.
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Using Your Training Log – Tracking how you feel (especially in different weather) helps build both resilience and awareness.
Questions about how to adjust your training in the heat? Reach out to FFL, Rebecca, Nita, your pace coaches, or Coach Hannah anytime!
🧠 Train Your Brain: The Power of Reflection
Logging more than just miles can be a game-changer. This week, we’re encouraging you to jot down not just what you did, but how you felt. Noting your physical sensations, emotional state, struggles, wins, and in-betweens helps you build self-awareness, spot patterns, and stay connected to your why.
Whether you use a notebook, app, or just the notes on your phone, consistent reflection will deepen your training and make your finish line moment even more meaningful.
📅 Community Calendar
Saturday, August 10:
🎉 Coach Mark’s Wipe Out Canceer 5K – Fun, inclusive, and full of heart. CLICK HERE TO LEARN MORE.
🎬 Run Forrest Run 10ishK + Film Screening – Recovery miles and popcorn? Yes, please. CLICK HERE TO LEARN MORE.
We hope to see you there, cheering each other on!
Keep leaning into this journey. The work you’re doing now (especially in the heat!) is building next-level strength for the fall. You’re doing amazing.
Run & walk smart,
Coach Hannah
Workout Hub
This Week's Workouts at a Glance
WEDNESDAY GRIT WORK: RIVERLEA 1000s
WHEN
Wednesday, July 23rd @ 6:30pm
LOCATION
Fleet Feet Office & Trackhouse
867 North High Street
Worthington, OH 43085
(PARKING: Please park across the street at the REMAX or find public parking in downtown Worthington.)
WORKOUT DETAILS:
Riverlea 1000s!
I love this workout. The butcher-knife shaped route is the perfect mix of light climbs and descents for 1000s, and runs along the beautiful Riverlea neighborhood!
Between each repeat, you’ll walk/mill about for recovery. Make sure you bring a cup or bottle, as coach Hannah will not always have an extra!
WARM UP: 1 mile from office to Riverlea
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HALF MARATHONERS:
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3 x 1000m @ TEMPO (2 minutes catch-your-breath & reset walk)
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2 x 400 @ HARD & FAST (60 sec catch-your-breath & reset walk)
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FULL MARATHONERS:
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5x1000m @ TEMPO (2 minutes catch-your-breath & reset walk))
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2 x 400 @ HARD & FAST (60 sec catch-your-breath & reset walk)
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ADVANCED FULL MARATHONERS: Shoot for 7x1000s.
COOL DOWN: 1 mile back to Office
Note: Please be sure to bring a hydration bottle or bottle to every Wednesday night workout. Hannah will have a cooler for water, but we are cup-less!
SATURDAY LONG RUN: Mt. Frontrunner
WHEN
Saturday, July 26th @ 7:00am
LOCATION
Mt. Frontrunner (Worthington Industries Lot)
100 W Old Wilson Bridge Rd, Columbus, OH 43085
PARKING
Do NOT park in the Kroger Parking lot or directly behind the Kroger. Park in the Worthington Industries Lot on the North side of Old Wilson Bridge Rd.
WORKOUT DETAILS:
ROUTE: https://www.plotaroute.com/route/2386696
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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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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.
HEAT, HUMIDITY, HYDRATION, AND BRAIN LOGGING
FIT FOR LIFE PHYSICAL THERAPY
Ready or not, peak summer training is here!
The heat and humidity of July and August in Ohio are no joke, and learning how to train safely in these conditions is essential for your success.
This week, we’re zeroing in on strategies to help you stay smart, strong, and hydrated. Your MIT coaches, along with our partners at Fit For Life Physical Therapy and Fleet Feet, are here to support you with expert tips, the right gear, and tools to help you listen to your body.
Check out this week’s resources on training in heat & humidity, hydration 101, and using your training log to track how you’re feeling, both physically and mentally. Questions? Nita and Rebecca are just an email away!
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
RUN FORREST RUN 10(ish)k
A Fantastic Event Where Running-Meets-Cinema
🎬 Ready to run like the wind blows?
Join your MIT teammates on Sunday, August 10th for one of the most unique race experiences of the summer: the Run Forrest Run 10ishK!
This movie-meets-mileage mashup is a celebration of the iconic film Forrest Gump, featuring:
🏃♂️ A 6ish-mile point-to-point run between two local theaters (Grandview Cinema & Drafthouse and Studio 35 Cinema and Drafthouse).
🍺 A free beer + custom pint glass waiting for you at the finish
👕 A race shirt, naturally
🎞️ A full Forrest Gump screening—half before you run, half after
🎟️ And yes, plenty of feathered hair and 90s nostalgia -- COSTUMES ENCOURAGED!
Here’s the breakdown:
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8:00–9:00am: Packet pickup at your starting location
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9:00–9:30am: Forrest Gump Pt. I
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9:30–11:30am: Run ~6.5 miles to Grandview Theater
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11:30–2:00pm: Forrest Gump Pt. II, with your beer in hand 🍻
Whether you're gunning for a pace goal or just looking for a great time with Coach Hannah and other MITers, this event is the perfect way to mix fun and fitness.
If you'd like to join Coach Hannah on this adventure, choose the GRANDVIEW TO STUDIO 35 OPTION and use code MITLOVESGUMP for $5 off!
🎟️ Spots are limited—sign up soon!
And remember… We "just feel like running. "🏃♀️🏃♂️
From Coach Mark:
A little back story on me. I was diagnosed with Multiple Myeloma cancer in Oct 2020. Multiple Myeloma is the second most common form of blood cancer and has a 5-year survival rate of about 60%. By March of 2021, they were able to get it into remission, it will come back. On March 24, 2021, I was admitted into the James and received my dose of Chemo.
On March 26, 2021, I received some of my Stem Cells back and then was released 10 days later the cancer being in remission. It is still in remission today, I know the cancer will come back, as there is no cure as of today, and this is where MMRF comes into play. They are searching for a cure for Multiple Myeloma, but as of today, there has been great progress in keeping the cancer in remission, but no cure. Before the cancer, and for the past 14 years, I have done many races. Anything from the London Marathon to the Spartan Beast. 5k's, 10k's, 15k's, half marathons and 25k's. I wanted to keep going after my treatment and 11 months after the treatments, I was able to complete the Warmup Columbus Half Marathon and 2 weeks later the Ft. Lauderdale A1A Half Marathon.
The Wipe out Cancer 5k is being organized as a fundraiser for the Multiple Myeloma Research Foundation (MMRF), and all proceeds will be donated to the organization. In return for my fundraising, I was given an entry into the NYC Marathon on November 2, 2025. This will be my 2nd World major, with London being completed in April 2024. I intend on making this an annual event and hope that many will run, to show their support for the MMRF and their research to find the cure for Multiple Myeloma.
WIPE OUT CANCER 5k
Local Race (OR VIRTUAL RACE!) for a Great Cause
