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RACE.
EXPLORE.
March 25, 2025
Week 13: Recover Like a Pro - 4 WEEKS TO GO!
DANG, MIT.
👏 Huge congrats, team! You absolutely NAILED two keystone workouts last week—GRIT Ladders and the first of two peak week long runs. These big efforts are what set you up for success on race day!
With just four weeks to go, now is the time to dial in on recovery. Prioritize rest, fueling, hydration, and smart nutrition this week. Training is about more than just miles—give your body the REST it needs to absorb the hard work you’ve put in!
💡 This week’s Fit for Life articles dive into DOMS (Delayed Onset Muscle Soreness) and Dry Needling—a powerful treatment technique that can help with muscle recovery. If you’re feeling the effects of last week’s workload, this is a must-read!
🏃♀️🏃♂️ RUN COLUMBUS RUN is coming up on Saturday, April 12th, at Crooked Can Brewing! This is our annual FREE community long run, and both groups will take on 12 miles together. It’s always a highlight of the season! MIT members must register—don’t wait!
🔥 ON DECK: Our Race Week Nutrition Session will be on Tuesday, April 8th at 6:00pm at the Track House. This is the time to join and ask questions about carb loading, gels and hydration on race day, and how to eat the morning of your race!
Let’s stay sharp, stay focused, and take care of ourselves this week. Race day is getting close, and we are ready! 💪🏃♂️🔥
Happy Running, Walking, Moving & Shaking,
Coach Hannah
Workout Hub
This Week's Workouts at a Glance
WEDNESDAY GRIT WORK: OUR HILL WORK ISN'T FINISHED
While this week we are prioritizing rest and recovery, we are also logging a tough, GRIT-BUILDING workout into the mix with High Banks 800 Hill Repeats. This workout will test your legs, your will, and your moxie, so focus on a few restful days ahead of this one.
WHEN
Wednesday, March 25th @ 6:30pm
LOCATION
High Banks Metro Park - Sledding Hill Parking Lot
9466 Columbus Pike (US Rt 23 N)
Lewis Center, OH 43035
WORKOUT DETAILS:
WARM UP: 1 mile Warmup around the Big Meadows Loop
WORKOUT: HILL REPEATS
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HALFS
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4 x 800m Hill Climbs
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800m jog downhill rest
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FULLS
- 4-6 x 800m Hill Climbs
- 800m jog downhill rest
- 800m jog downhill rest
- 4-6 x 800m Hill Climbs
Take 3-minute standing rest every 2 reps.
COOL DOWN: 1 mile on the Big Meadows Loop
RUN/WALK - Interval groups, here are your options:
1. 200m (0.12 mile) intervals on the hill 200m run, 200m walk
2. Keep your same long run intervals (1/1, 2/1, or 3/1)
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EDGE:
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Refer to Dylan's Weekly Email for Details.
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NOTE: Please be sure to bring your own hydration tomorrow, it's going to be warm!!
SATURDAY LONG RUN: Fleet Feet Upper Arlington
WHEN
Saturday, March 28nd @ 8:00am
LOCATION
Fleet Feet Upper Arlington
1344 W Lane Ave
Columbus, OH 43221
PARKING:
Do NOT park in the Fleet Feet Parking Lot, the Tommy's Parking Lot or the Starbucks Parking Lot. Park in the Lane Ave garage across the street. Watch out for runners and walkers! BE CAREFUL CROSSING LANE AVE!
WORKOUT DETAILS:
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HALF MARATHONERS:
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7 miles
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FULL MARATHONERS:
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12 miles
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EDGE:
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.
DOMS & DRY NEEDLING
Fit For Life Physical Therapy
Today is all about DOMS (Delayed Onset Muscle Soreness) and Dry Needling. Yes, we did say Dry Needling! And, yes, it is way better than it sounds. Dry needling can be a powerful treatment technique that, when used in conjunction with other Fit For Life Physical Therapy treatment techniques, can help relieve your pain and get you back to doing what you love quickly!
Second place finisher at recent the Cap City Half Marathon and Detroit Marathons, Chelsea Hall, PT, shares basic and advanced articles on Dry Needling at Fit For Life Physical Therapy.
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 COLUMBUS RUN
JOIN US FOR 12 ON THE 12TH AT CROOKED CAN BREWING CO.
🚨 FINAL LONG RUN ALERT! 🚨
The Cap City Half Marathon is almost here, and Fleet Feet Columbus’s MIT (Marathoner in Training) has got your back with a FREE fully-supported 12-MILE group run/walk! 🎉 Don’t tackle those final miles alone—let’s RUN TOGETHER and make it epic!
📅 WHEN?
Saturday, April 12th @ 8:00 AM
(Arrive by 7:00 AM to park, hit the restrooms, and get ready to roll!)
📍 WHERE?
Crooked Can Brewing Company
5354 Center St, Hilliard, OH 43026
(Parking map below!)
🔥 WHAT TO EXPECT?
✅ 12-mile training run (your last big one before race day!)
✅ Pacers for all paces – from speedy to steady, we’ve got you!
✅ Hydration stations every ~2 miles (BYO cup or handheld bottle, our stations are cup-less)
✅ ALL runners & walkers welcome – bring your squad!
🏃♂️ PACE GROUPS:
We’ve got you covered whether you’re crushing sub-8s or enjoying a relaxed walk!
⚡️ Running:
8:00 & Under | 8:30 | 9:00 | 9:30 | 10:00 | 10:30 | 11:00 | 11:30 | 12:00
🏃♀️ Run/Walk:
11:30 | 12:30 | 13:00 | 14:00 | WALK
🎉 POST-RUN CELEBRATION!
Cross that (imaginary) finish line and stick around for:
🍻 Cold brews from Crooked Can Brewing Co. (First Drink is On Us!)
🎶 Music & vibes
🎁 Prizes & giveaways
🍪 Post-run treats – because you earned it!
🏥 EXTRA SUPPORT:
Feeling a little tight? Our friends at Fit For Life Physical Therapy & OhioHealth will be onsite to help with any last-minute tune-ups or post-run aches.
🚗 PARKING:
Please park only in designated areas, which will be emailed out event-week.
🔹 WHEN YOU ARRIVE:
🔹 Head to the Fleet Feet arch – that’s home base!
🔹 Stash your keys in our safe key boxes 🏷️
🔹 Find your pace group’s blue sign & get ready to RUN TOGETHER!
At Fleet Feet, we believe in the power of community. No matter who you are or how fast (or slow!) you run, we are in this TOGETHER. Let’s make this long run the best one yet! 🙌
📢 Register now (it’s free, but we need a headcount - that includes you MIT!)
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