TRAIN.
RACE.
EXPLORE.
March 4, 2025
Week 10: Focusing on Dynamics
Hi MIT,
We hope you’re enjoying the taste of warmer weather this week—perfect for getting outside and soaking up some sunshine on your runs!
Full marathoners, you’re in the home stretch of this build! One more big push this week, culminating in an 18-miler on Saturday. Stay strong, stay focused, and trust the work you’ve put in. Half marathoners, huge kudos to you—last Saturday marked the end of a build. You’ve earned some recovery, so be sure to prioritize rest, fuel up, and let your body absorb all that hard work.
Speaking of recovery, check out this week’s Fit for Life articles on dynamic warm-ups and activation drills—a great way to prep your body for strong, injury-free runs.
Looking for the perfect post-long-run recovery? Join us and GoYoga this Sunday at 10 AM at Fleet Feet Lewis Center for a Stretch & Flow Yoga Session! Stretch, reset, and give those legs some love! Details and a link sign up are below.
And finally—mark your calendars for RUN COLUMBUS RUN on Saturday, April 12th at Crooked Can Brewing! This FREE annual community long run is always a blast. Both groups will run 12 miles, and we’ll celebrate together afterward. More details to come!
Keep running & walking strong, MIT! 💪🏃♂️🏃♀️
Happy Running, Walking, Moving & Shaking,
Coach Hannah
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Workout Hub
This Week's Workouts at a Glance
WEDNESDAY GRIT WORK: THE "W" REPEATS
EFFORT is the name of the game with big hill work. Try to focus on your race pace effort, which will be slower than race pace while doing hills.
WHEN
Wednesday, March 5th @ 6:30pm
LOCATION
The Hills Market Worthington - Use the Gravel Parking Lot. Do NOT park directly in front of Hills Market - That lot is for their patrons only. :)
7860 Olentangy River Rd
Columbus, OH 43235
WORKOUT DETAILS:
WARM UP: 1.1 mile from Hills Market Warmup to the W
WORKOUT:
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HALF MARATHONERS:
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3 x 1 mile "W" Repeats at Race Pace Effort
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3-4 minute rest
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FULL MARATHONERS:
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4 x 1 mile "W" Repeats @ Race Pace Effort
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3-4 minutes rest
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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 a headlamp and reflective gear for Wednesday night runs. Bundle up, bring your own hydration.
SATURDAY LONG RUN: MT. FRONTRUNNER
NOTE: Keep your eyes peeled for information on trail closures and possible location change for Saturday, March 8th. For now, we are still scheduled to run from ODU as planned.
WHEN
Saturday, March 8th @ 8:00am
LOCATION
Ohio Dominican University
1216 Sunbury Road
Columbus, OH 43219
PARKING:
Please park in Ohio Dominican University's student center lot off of Sunbury Road.
WORKOUT DETAILS:
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HALF MARATHONERS:
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7 miles
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FULL MARATHONERS:
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18 miles
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EDGE:
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Refer to Dylan's weekly email.
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NOBO:
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Meeting at Sharon Woods for Kickoff
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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.
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TWO DYNAMOS
Dynamic Warmup - Laura Comtois, PT
Dynamic Stretching & Activation Drills - Blake Preece, PT
This week, for our MIT participant runners and walkers, Fit For Life Physical Therapy has doubled down on Dynamic Activities.
FFL’s Laura Comtois delivers an article that will review when and for how long to warm up, why it is important to complete these movements, as well as when and how to stretch.
Also, Laura and Jeff have a great Dynamic Warm-Up video that accompanies this week’s article.
Then Fit For Life Physical Therapist Blake Preece, who was a top 5 finisher at the 2024 Cap City Half Marathon and Columbus Marathon ½, will focus on Dynamic Stretching and Activation Drills.
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
FLOW & STRETCH TOGETHER!
GoYoga x Fleet Feet Columbus x MIT
Join the GoYoga staff, hosted at the Fleet Feet store in Lewis Center, for a fun flow class designed to stretch and strengthen your body in preparation for your next run! Whether you're a seasoned runner or just getting started, this class will help improve flexibility and get you moving with ease. See you on the mat!
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