TRAIN.
RACE.
EXPLORE.
September 16, 2025
Week 13 of Training
First things first: Congratulations on a successful Run Columbus Run Day! 🎉 What an amazing show of strength, community, and joy. You’ve all put in so much work this season, and Saturday was the perfect way to celebrate that.
This week, both Dylan and I will be away for our trip abroad with EDGE, but you’ll still be in great hands with our coaches and pace leaders. Be sure to thank them for holding things down and lean on their guidance as you navigate this recovery week!
💤 Shared Down Week = Recovery Mode
Take full advantage of this lighter week. Recovery is training, too! Focus on the basics that keep you strong and ready to roll into the next block:
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Fuel well -- give your body the nutrients it needs to repair.
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Hydrate often -- water is your best training partner.
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Sleep deeply -- nothing beats solid rest.
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Chill out -- give yourself space to recharge mentally and physically.
🦵 Injury Prevention & Education
Check out this week’s Fit For Life resources:
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Proper Cadence
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Alter-G Treadmill Benefits
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Steamboat Exercises
🧠 Train Your Brain
This week is about giving yourself grace to be like a goldfish!
Keep trusting the process. Every mile, every recovery day, every small choice is adding up to something big.
See you out there (in spirit this week!),
Hannah
Workout Hub
This Week's Workouts at a Glance
WEDNESDAY GRIT WORK: Speed Play on the Track
WHEN
Wednesday, September 17th @ 6:30pm
LOCATION
Fleet Feet Office
867 N. Hight Street, Worthington, OH 43085
PARKING
Be careful for runners and walkers! Please park in the REMAX parking lot or in historic downtown Worthington.
SPECIAL NOTE:
Make sure you bring a cup or bottle to this workout! We are cupless.
ROUTES:
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HALF MARATHONERS: FARTLEK LADDER
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5 mins on @ tempo, 2:30 mins recovery jog
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4 mins on @ tempo, 2:00 mins recovery jog
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3 mins on @ 10k, 1:30 mins recovery jog
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2 mins on @ 10k, 1:00 mins recovery jog
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1 mins on @ 10k
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3:00 MINS STANDING REST, then
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2 mins on @ 10k, 1:00 mins recovery jog
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1 mins on @ 10k
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FULL MARATHONERS:
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5 mins on @ tempo, 2:30 mins recovery jog
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4 mins on @ tempo, 2:00 mins recovery jog
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3 mins on @ 10k, 1:30 mins recovery jog
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2 mins on @ 10k, 1:00 mins recovery jog
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1 mins on @ 10k
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3:00 MINS STANDING REST, then
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4 mins on @ tempo, 2:00 mins recovery jog
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3 mins on @ 10k, 1:30 mins recovery jog
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2 mins on @ 10k, 1:00 mins recovery jog
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1 mins on @ 10k
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1 mile cool down back to office.
SATURDAY LONG RUN: Otterbein University
WHEN
Saturday, September 20th @ 7:00am
LOCATION
Otterbein University, The Point
60 Collegeview Rd, Westerville, OH 43081
PARKING
Be careful for runners and walkers entering/exiting the building!
WORKOUT DETAILS:
ROUTE: https://www.plotaroute.com/route/2400690
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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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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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STEAMBOATS & OTHER FUN
...THE COUNTDOWN IS HERE.
🏁 Closing in on Race Day!
Your top questions, answered! Straight from Fit For Life Physical Therapy.
As we head into the final stretch of fall training, we’re tackling some of the most common questions runners have right now. This week’s lineup includes: dialing in your proper cadence, exploring the benefits of the AlterG Anti-Gravity Treadmill, mastering the legendary Steamboat exercises, and learning why it sometimes pays to “be a goldfish.”
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
