Jeff's Note
Hello ,
This past weekend was an amazing example of why I love what I do.
Saturday morning started early getting the jugs set up, and welcoming you to the workout. I met a lot on new, eager faces. I watched as your coaches greeted you and got you prepped to head out on the trail.
While on the trail Calvert and I were impressed by the strength of the groups, as we are every season. It's incredible to watch the groups bond together over the course of the season. The miles make you stronger. More so, the miles help create a bond between you and your fellow participants. As the miles get longer that bond will become more and more important as you begin to lean on your new friends for support.
Sunday, we hosted our 5th Annual Rocks and Roots Trail Series up at Alum Creek. Trail running has been a huge part of my life since my high school years. Seeing so many MITers taking part for the first time was amazing. The camaraderie on the trails is nothing short of heart warming. Runners came through after alternating 10K laps, they hung around the fire, cheered on their fellow competitors, and hugged their friends as they finished.
Just shy of ten years ago I was considering this opportunity presented to me over dinner with Jeff Glaze (founder of MIT) and Tim Flahaven. At the time they challenged me by asking what it was I wanted to do with my life. It sounds cliche, but my answer was simple, "I want to make Columbus a healthier place to live." In short order, we've done just that. Every time you step out your door for your walk or run you are motivating someone else to follow. YOU are making Columbus a healthier place to live. Thank you for helping us love what we do everyday!
Jeff Henderson
Announcements
MIT Winter Kickoff Sale
Last chance this weekend!
Gear up for the season with the best savings of the year for MITers! You get 15% off everyday of the year, but for these three days you get 20% off! Stock up now!
Friday, January 13th through Sunday January 15th at all three Columbus area Fleet Feet + FrontRunner stores!
20% off all shoes!
20% off all apparel!
20% all hydration & nutrition!
20% off all accessories!
10% off all electronics!
I'm an annual member- I get my jacket, right?
In order to receive your jacket, you MUST have signed in and updated your profile with your size. Jackets will be available the third week of January For those who opted for the store credit, you will be receiving those later this week via e-mail!
There's an info session this week, right?
Wednesday, Jan 4th - 6:30pm - FrontRunner Lane - RSVP here!
Work-Out Notes
Wednesday January 11, 2017
Thomas Worthington High School
300 W Dublin Granville Rd, Worthington, 43085
Start: 6:30PM
Newbies Welcome! I cater the workouts so that any and all can partake. So, if you are new to marathon training, but have been running consistently COME JOIN US. If this is your first foray at active pursuits just come and knock out your mileage for the day, but don't do the higher intensity workout!
The Workout:
1 mile warm up to Worthingway Middle
Halfers: 4x800m at tempo pace, with 2 min rest between
Fulls: 6x800m at tempo pace, with 2 min rest between
1 mile cool down back to TWHS
Saturday January 14, 2017
FrontRunner Worthington
7227 N High St, Worthington, 43085
Start: 8AM
Distances:
Cap City Half Mileage: 5
Flying Pig Full Mileage: 8
Parking:
Please park in Worthington Industries lot. DO NOT PARK IN MALL PARKING.
Be sure to arrive no later than 7:45am!
We will be meeting inside the mall! Find your pace group and get ready for a great workout! We will have a table with alphabetized key boxes in front of the store. You can drop your keys here...no need to carry them or try to hide them.
What should I plan to wear to the next workout?
Wednesday
Forecast: Upper 40's, rain.
Top: short sleeve base layer, light rain jacket
Bottom: 3/4 length tights or long shorts
Accessories: Hat with bill
Saturday
Forecast: 30, freezing rain
Top: Long sleeve base layer, jacket
Bottom: 3/4 or full length tights
Accessories: head band or hat, light gloves
Worx Weekly Fit Focus
While the squat is often associated with the legs and glutes, proper form dictates that the core MUST be engaged. Hold a weight against the chest. Position your feet so your stance is a smidge outside shoulder-width, with your toes pointed slightly out. Sit back and down between the knees, keeping your chest up the whole time. Make sure you're not falling forward or rounding your back. ENGAGE YOUR CORE. Go down as low as you can while keeping your feet flat on the floor. If your heels come up, your stance is too narrow.
At the bottom, brush your elbows down the inside of your legs and push your knees out. Push the floor away as you rise and stand tall at the top.
These are safe to do every day... 10-15 reps... but watch your form and ENGAGE YOUR CORE!
Marie Miller NASM CPT
Coaching Resources
Educational Topic of the Week- Time Management
Training takes a lot of time- how do I fit it all in?
Tim shares his wisdom on focusing on the "now" so you can be prepared for the weeks ahead.
"Today is one of seven pages in a weekly chapter that you should not look beyond"
Ok- so I take a deep breath and tackle it one week at a time- but how do I know which schedule to follow?
It can be tough to decide which schedule is right for you. This article gives you insight into picking the right training schedule for YOU.
Additional Information
I just signed up, and I feel like I missed something- where can I get more information?
There is a lot to know about your MIT season! Follow this link to a list of previous emails with even MORE information including: tips on pacing, perks of membership and what to expect throughout the season.
Thank you to our sponsors!
