Resolution Solutions. More Shape-Up Shenanigans
“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” - Ernest Hemingway
January has come and gone. February is here, and more often than not it is accompanied by slippage in motivation. The prospect of a new year and new you are slowly drifting into the background. How can we keep that energy alive and well? How can we keep pushing forward? Shouldn't our everyday goal in life be to be better than we were yesterday?
After a couple tumultuous years of training I committed to make 2017 a strong, consistent year of training for myself. Fortunately for me I have the greatest of motivations, in that I want to ensure I am at my strongest so that I can be healthy and active for my daughter Harper as she grows up.
Even with that motivation, I still need help somedays just to get out the door. Dave Calvert and I harass each other to no end, but he is still one of my greatest motivators to knock out a few miles. He knows when I'm dragging my feet, and know what buttons to push to get me out of my funk. My brother Andy is always ripe for an adventure, which helps keep me motivated. Andy is always willing to hop in my truck and take off on some crazy trip, even if it means kayaking through ice-cold water just to run back up river to retrieve the truck! Ryan Moran, who heads up Trail Runner 101, somehow puts up with my crap and drops everything to join me for a run when I give him 10 minutes notice, or sticks around waiting patiently when I show up 45 minutes late!
My point to all this, is that despite my being a pain in the butt, I have found amazing friends through this journey who are helping to keep me accountable. More often than not they roll their eyes at my audacious goals, or claims of epic adventures ahead. But they keep coming back. They keep me moving forward.
Many of you have found similar companions through MIT and the wide array of running events in Columbus. My hope is that my team at Fleet Feet + FrontRunner is helping to provide an ever growing network of support for you. I'm often asked what dove me down this path of coaching MIT and working race and retail. The answer is simple. It is simply to provide more opportunities for Central Ohio to live a healthy, active lifestyle. Success in my eyes is seeing spouses coming to workouts together, parents bringing their children to races and fun runs, those same children joining their local track and cross country teams, friends and neighbors challenging each other to step challenges, or creating a neighborhood 5K.
Whatever motivates you, remember you have an amazing community around you with similar goals. Below I've laid out some of the opportunities we offer just to serve as a reminder that no matter the day, there are always people getting out a moving. Join us along the way, and you'll find all the motivation you need!
See you at the next workout!
Jeff
- Mondays - Fleet Feet Pub Runs - Every Monday at 6:30pm at Fleet Feet on Polaris - Short Run, Raffles, Beer, Friends!
- Tuesdays - MIT Education Clinics - Not every week, but often! View the calendar here.
- Wednesdays - Wednesday Workouts - Every Wednesday at 6:30pm at TWHS
- Thursdays - FrontRunner Fun Runs - Every Thursday at 6:30pm at FrontRunner on Lane - Fun run with friends!
- Thursdays - Trail Runner 101 - Every Thursday at 7:00pm at Rocks and Roots Trail at Alum Creek - Trail run.
- Saturdays - MIT Group Workout
- Sundays - Need to miss a Saturday workout with MIT? Join in with Team FrontRunner. They follow the same mileage schedule and meet at 7:30am. Location varies. Check the weekend logistic e-mail for details each week.
- Sundays - Trail Runner 101 - Every Sunday at 7:00am at Rocks and Roots Trail at Alum Creek - Trail run.
Work-Out Notes
Wednesday February 8, 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 - to Dead Poets HEADLAMP OR HANDHELD LIGHT MANDATORY
Halfers:
- 4x1mile at Tempo Pace, 1 min rest
Fulls:
- 5x1mile at Tempo Pace, 1 min rest
1 mile cool down back to TWHS
HEADLAMP or HANDHELD LIGHT MANDATORY!
What pace should I be shooting for?! Click here for our estimated pace chart!
Saturday, February 11, 2017
FrontRunner Worthington
Start: 8AM
Distances:
Cap City Half Mileage: 7
Flying Pig Full Mileage: 12
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: Mid 30's, fair chance of rain/snow.
Top: Long sleeve base layer, Lightweight windproof jacket.
Bottom: Pants or Tights
Accessories: Hat, Gloves, Headlamp or flashlight!
Saturday
Forecast: Mid 30's, cloudy
Top: Long sleeve base layer, lightweight jacket
Bottom: Capris or pants
Accessories: Gloves, hat.
Educational Topic of the Week
Dead Butt Syndrome - Dr. Darrin Bright
Do you have a dead butt? If so, there’s no need to start making funeral arrangements. Although “Dead Butt Syndrome” is a common malady among runners and walker, your bottom can bounce back with an accurate diagnosis and proper therapy.
The Piriformis Muscle - Joe Simko
Sometimes running can be a pain in the butt. Literally. There’s a small muscle located deep in the back of your hip called the piriformis, and when you run it can become tight. The piriformis is a stabilizing muscle that helps support your leg when you hit the ground. When the other muscles (such as your hamstrings) become fatigued….it tries to help push you forward. Unfortunately, the piriformis fatigues easily which can cause tightness and pain.
Worx Weekly FIT Focus
The deadlift, the runners hip hinge.
We've been talking about this movement in core and it can be done with weights or a resistance band under feet.
Start with feet slightly outside hip distance and 'screw your feet' into the floor, this creates a very active posture and turns the leg muscles on. Hinging from the hips - not bending, or squatting- begin to push your hips back and tip the torso forward, spine in neutral. The weights should stay close to your legs as you tip forward. Then pushing through the floor, engage your glutes and hamstrings to lift the torso back to an upright position. The core needs to stay braced and shoulders engaged for every rep. Start light, check your posture and ensure your glutes are activating each rep! Do 10-12 along with core and shoulder exercises. Repeat 3x
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