Do What You Can"Start where you are. Use what you have. Do what you can."- Arthur Ashe The thing I love most about marathon training is that it is really all about you. You get out what you put in. There are days you will feel like you can't, but you can! The weeks will fly by now. Upcoming workouts will at once seem daunting, then just a fleeting memory. What will your memories be of? Will you have given your all? Will you have regrets? Regrets come by thinking of tomorrow. Tomorrow isn't here yet, but today is. So, what will you do today? Its grey and cruddy out. It'd be easy to skip your workout. No one will blame you. But you'll remember. You're here now. Grab your shoes. Go. That's it. Do what you can. See you at the next workout. Jeff Announcements Meet MIT's Team Dietician Nicole Jontony, RD, LD, CSSD is a registered dietitian and certified specialist in sports dietetics. While completing an undergraduate degree in Medical Dietetics at Ohio State, she competed as a 4-year member and 2-time captain of the OSU Women's Gymnastics team. Nicole currently works full time with collegiate athletes, including track and field and cross country athletes. She has participated in two half marathons, a major accomplishment for this former sprint athlete! Nicole is passionate about endurance athletes understanding the world of benefits sports nutrition can offer to take your race to the next level. She currently calls Merion Village home, along with husband, Dominic. Nicole will be leading our nutrition clinics this season. Work-Out Notes Wednesday January 25, 2017 Thomas Worthington High School 300 W Dublin Granville Rd, Worthington, 43085 Start: 6:30PM HEADLAMP or HANDHELD LIGHT MANDATORY! 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 - Staying at TWHS Track Halfers:
Fulls:
Advanced Folks: You know who you are...
1 mile cool down Saturday January 28, 2017 Whetstone High School 4405 Scenic Dr, Columbus, OH 43214 Start: 8AM Distances: Cap City Half Mileage: 5 Flying Pig Full Mileage: 7 Drop Back! Parking: Please park in the lot adjacent to the football field. Be sure to arrive no later than 7:45am! We will be meeting inside the school! Find your pace group and get ready for a great workout! We will have a table with alphabetized key boxes in front of the school. 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: Low 50's, slight chance of rain. Top: short sleeve base layer, 1/4 zip for warm up and cool down. Bottom: Capris or shorts Accessories: Headlamp or flashlight! Saturday Forecast: Mid 20's, cloudy Top: Long sleeve base layer, lightweight jacket Bottom: Full length tights or pants Accessories: Gloves, hat, hand warmers Educational Topic of the Week Plantar Fasciitis After knee injuries, it’s the next most common injury in runners. What exactly is plantar fasciitis? It’s the inflammation of the plantar fascia, the thick tendon on the underside of the foot. Basically, it sucks ;) So what are the risk factors, how can you prevent it, and what do you do if you develop it?! Worx Weekly FIT FocusHip Bridge Weak or underactive glutes are very common in endurance athletes. Place your hand on your glute and attempt to squeeze your glute. If you feel your hamstrings or your quads contract also, this is a sign that you need glute work. The hip bridge is a very easy way to begin training the glute to activate. Lay on your back, feet hip distance apart and knees bent. Bracing through your core, pulling your belly button towards your spine, attempt to lift your torso off the floor. Hold at the top for a few seconds then slowly release back to the floor. Do 12-15 reps. Can be done daily before or after your run. Join Marie every Sunday at 10am at Fleet Feet on Polaris for Core with Marie! Additional Information Did you misplace last week's e-mail, or the week be fore that?! 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! |